Indlela yokulahlekelwa isisindo kumagxa: ukusetyenziswa okulungileyo

Umntu omhle kwaye olinganiselayo nawuphi na umfazi uyipropati kunye nento yoqhayisa. Kodwa kwenzeka ukuba i-nature yenza isigqibo sokusivuza ngokuncinci kwinto esayifunayo. Kwaye ke kufuneka sitshintshe, sitshintshele, siphucule - kwaye senze ntoni, le nto isabelo sabasetyhini. Umzekelo, amahlombe avulekileyo kunye nezandla ezipheleleyo azikwazi ukuphazamisa kuphela ukubukeka komntu onomdla, kodwa kunokuba zicinezele ngokuziphatha kakubi. Ngethamsanqa, akusiyo yonke into elahlekileyo, kukho iinzame eziza kunceda amantombazana asebenzayo kwaye asebenza nzima ukuba afumane inani lamaphupha abo.

Kodwa okokuqala kufuneka ufumane izizathu zokubonakala kwendawo engafanelekiyo. Ukuba le nto iyimpawu zomzimba, ngoko kunokwenzeka ukuba uyilungise ngoncedo lomsebenzi kunye nokutya okhethiweyo. Ukuba ingxaki ibangelwa ukuphulwa kwemvelaphi ye-hormonal, ngoko ngaphambi kokuba uzame ukulungisa imeko, kufuneka uqale udibanise neengcali, ezifana ne-dietician kunye ne-endocrinologist.

Ngoko ke, isincomo sokuqala sokulahlekelwa kwesisindo kuya kuba ngumqobo, kwaye kwanokutshatyalaliswa ngokupheleleyo kokutya okunamafutha kunye nokulimaza. Ungadla ngokugcwele, okuhlwayikayo, ngelixa ugcina zonke izondlo ezifunekayo zomzimba kwaye ngaphandle kokutya okukhawulezayo, imiqulu emnandi ngaphambi kokulala kunye nezinye ukutya ezingenasidingo, ezinobungozi, ezichanekileyo kunye ne-high calories.

Ukuzivocavoca ukunyanzela izandla kunye namahlombe

Ukuzivocavoca. Ewe, unako ukwenza ekhaya. Into ephela ongeyena kubo i-dumbbells. Emva koko uzithathele iibhilogram ezimbalwa zeeklogram ukuze usebenzise umzimba kwaye uhambe.

1. Ukuzivocavoca okuya kunceda ukuphuhlisa izihlunu zepectoral kunye ne-triceps yezandla yinto elula kakhulu. Ukwenza oku, iisokisi zezandla kunye neetekisi kufuneka zibekwe ububanzi bamagxa, iminwe yokwandisa. Yenza iindlela ezimbini ngomsebenzi ngamnye we-10-push-ups ngexesha.
2. Ungathathi isisithi esiphakeme okanye ibhentshi, hlala kuye, ubambe umgca ukuze iminwe yakho iphendulwe kumqolo wakho. Umzimba uqonde, ugxile kwizithende. Ngoku uyehla phantsi emacaleni akho. Umsebenzi ololo hlobo kufuneka wenziwe ngamaxesha angama-15 ngeendlela ezintathu ngeseshoni. I-tempo ingatshintshwa kwaye yatshintshwe. Lo msebenzi wenza kakuhle i-triceps.
3. Ukwenza umsebenzi ngokukhawuleza ukuze ungcinci izandla zakho, thatha iimbumbulu ezithe zafunyanwa ngaphambili kwisandla ngasinye, kwaye wenze iintlobo ezahlukeneyo zokunyakaza ngezandla zakho. Le nto ingaba yintsebenziswano ehambelanayo-phambili, ephezulu, ejection yezandla ngokuthe ngqo phambili, njl.
4. Hamba nomva wakho eludongeni uze uzame ukugoba ngaphantsi ukuze ubenokuwugubungela ngezandla zakho, okokuqala, ungasayi kugoba ngesigamu, uthinte umgangatho phantsi kwekhasi ongayenza, kwaye ngokuthe ngcembe uhambisa izandla zakho ezinyaweni. Emva koko yenza uhlobo lwe-push-up ukusuka kumgangatho, loo mshicilelo ophezulu. Isiphumo asikwazi ukufezwa kwiseseshoni enye, ngoko ungakhathazeki ukuba awuphumelelanga nakwixesha lesibini okanye lesithathu. Lo msebenzi ubonakala kakuhle uvelisa izihlunu ze-deltoid zegxala, ngoko ungayinaki. Inani le-push-ups kufuneka libe ubuncinane amaxesha amathandathu, kuba isifundo kufuneka uyenze iindlela ezintathu.
5. Thatha iidumbulu ezandleni zakho. Thetha kumqolo wakho okanye ume ngokuthe tye, sasaza iingalo zakho kumacala kwaye cinezela sakho esifubeni.

Ukuzivocavoca kufuneka kwenziwe kwimizuzu embalwa, ukubaluleka kwayo kukuba izihlunu zesifuba, umva kunye namahlombe zibandakanyeka.

Khumbula ukuba ngaphambi nangemva kwayo nayiphi na into eyenziwa ngumzimba akukhuthazwa ukuba adle ukutya, kwaye ngexesha loqeqesho kuyimfuneko ukusela amanzi.

Ngokuqinisekileyo, kufuneka ukuba wenze le mihla ngemihla, kodwa ungakhetha iintsuku eziyi-3-4 ngeveki, xa unika ixesha lokuqeqesha. Into ephambili - ungaphuthelwa uze ungabi buvila, kwaye umphumo awuyi kuthatha ixesha elide ukulinda.