I-day-exercising exercise-country inefuthe elihle ekuphuhliseni ubunzima be-muscle yonke into. Xa usebenza umsebenzi omningi kwiimisipha yemilenze, okufaka isandla kwisakhiwo semisipha. Qalisa ukugijima ukusuka kumgama omncinci kwaye ngokunyuka ukwandise umgama. Indlela efanelekileyo yokugijima, ukwandisa umthwalo, ukunyuka kwexeshana. Yikuphi ekuhambeni kwexesha kuya kukuvumela ukuba uhambe umgama othile ngexesha elingaphantsi. Iphumelela kakhulu xa uphonsa intambo. Kodwa indlela yokuphambanisa iinyawo zakho ekhaya - abaninzi abasetyhini babuza lo mbuzo.
Le ndlela yindlela elula kwaye engabizi ukuyilungisa imisipha yakho. Yonke imihla, unike ubuncinane imizuzu elineshumi yokusebenzisa ngetambo, kwaye inqanaba lokuqala lokuqeqesha ngokukhawuleza.
Enye indlela yokupompa izihlunu zeemilenze ziyahlula. Ukuqala, unokuhlangabezana ne-squat ngaphandle kwezixhobo ezongezelelweyo, kwaye ukwandisa umthwalo. Njengomthwalo owongezelelweyo umthwalo ofanelekileyo. Ukuma ngokuchanekileyo, thabatha izibhambathiso kwisandla ngasinye, kwaye ulungiselele kunye nesiqu. Beka iinyawo zakho, ukuze uzinze. Ufanele ukhawuleze, ugubungele umqolo wakho kwaye ukhange phambi kwakho, uguqa ngamadolo. I-Hips kufuneka ifane kumgangatho. Gcina kule ndawo embalwa imizuzwana, buyela kwisithuba sokuqala. Xa lo msebenzi uqhutyelwa, izihlunu zamathanga, izihlunu ze-quadriceps kunye nomsebenzi wesisu. Ngenxa yesiphumo esihle, yenza umxholo kwimizuzu eyi-10-15 usebenzisa umthwalo omncinci. Njengemeko yekhaya ukupompa iinyawo zakho - funda.
Izikwele ezine-barbell kwiimigxa ziphucula phantse zonke iimisipha zomzimba, okuyinzuzo enkulu, into ebaluleke kakhulu kumzimba wesetyhini akuyi kuluhlula ngokulinganisela ibha. Ibha yafakwa kwindawo ekhethekileyo. Kufuneka ukuba uhlale phantsi kwe-bar, ukwenzela ukuba ibha ingaphezu kweentlobo ze-deltoid. Emva koko udwebe umoya kwi-esifubeni uphakamise ibha ukusuka kwikalitha ngokuhambisa i-pelvis phambili. Emva kokuba ufikelele kwindawo egciniweyo yezinqamle, yenza imilenze yokuguqula kwaye uthathe isikhundla sokuqala.
Ukuphakama kwiinzwane ezimiyo kukuhle ithuba lokuphuhlisa imisipha yomlenze, intloko emfutshane kunye nexesha elide le-gastrocnemius. Yima entabeni, (ekhayeni lingaba ngumda omkhulu, kwiindawo ezizodwa zineempawu ezizodwa zemifanekiso). Gxininisa iinyawo zakho phezulu ezinzwaneni zakho uze ubuyele kwindawo yokuqala. Lo msebenzi unokuphinda uphindwe kabini kwixesha elifanelekileyo.
Ukongezwa kwe-tibia ehleliyo yenziwa kwiimimimli. Iimisipha eziphambili ezibandakanyeka kulo msebenzi ziphela. Ukuhlala kwi-simulator, cinezela iinqumlo zakho ngokubhekiselele kwimigangatho yokuqeqesha. Beka iinyawo zenyawo kwizinto ezixhasayo, unciphise izithende. Nciphisa iinyawo zakho, ukhuphuke kwizwane zakho ezinzwane. Phinda amaxesha angama-10 - 15.
Xa uphakamisa umlenze owodwa ngelixa umile, faka iinyawo ekumeni, thabatha i-dumbbell esandleni sisecaleni lomlenze oxhasayo, kunye nesinye isandla sibambe isakhelo. Zama ukuphakama ngokukhawuleza kunokwenzeka kwizwane. Kulo msebenzi, i-bend encinci yemigodi iyavunyelwa. Bamba kule ndawo, buyela kwi-original. Ngalo msebenzi, kulula ukuhlakulela i-gastrocnemius kunye nemisipha yomzimba.
Ukongezwa kwe-tibia ehlezi , kunye ne-barbell emadolweni - lo ngumthwalo obalulekileyo kakhulu ekuphuhliseni i-triceps shin. Ngoko, ehleli kwibhentshi, vala amasokisi abekwe kwindawo. Beka ingqongqo ngaphezu kweenyawo zakho uze uxinzelele iinyawo zakho. Phinda ukwandiswa kwamanye amaxesha.
Ukuzivocavoca kweso sifo. Ukuphakanyiswa kwethambo kuyenziwa usebenzisa umthwalo obekwa kwiimisipha ze-trapezius. Yenza umthambo we-trunk phambili kwisimo esinqamlekileyo, ngokubuya ngqo. Ubhonkco kufanele kube kwi-joint hip. Xa lolu hlobo lomzimba luqhutyelwa, i-gluteus muscle enkulu, i-sciatic-popliteal kunye ne-back muscle zenziwe. Indlela eqhelekileyo yokukhukhumeza imilenze yakho kukungafihli. Impumelelo enkulu iqhutyiswa ngabafanisi belo hlobo loqeqesho lwamandla. Le ndlela iluncedo ukuyisebenzisa ngaphambi kokwenza imithwalo enzima. Ukuhlala ukuqonda iingcambu zesihlalo. Bhonqa ngamadolo ngamadolo ukuze ama-ankle angaphantsi kwe-rollers. Ngoku ulungele imilenze yakho, ukuxhathisa ubunzima be simulator. Emva koko buyela kwinqanaba lokuqala. Umthwalo oyintloko kule ntshukumo ku-muscular quadriceps.
Kodwa khumbula: nayiphi na into ongayisebenzisiyo, okokuqala ufuna indlela yokuthobela kunye nokuphunyezwa ngobuqili.
Emva kokuzivocavoca eziphakanyisiwe kwinqaku, unakho ngaphandle kwehlazo ubeka ingubo ehlotyeni okanye uhambe nge-swimsuit elunxwemeni. Kwaye indoda ethandekayo, uya kuba ngowona mhlekazi.