Ngoko, kungaphaya kweeveki ezili-10, kwenziwa izifundo ezimbini, apho amadoda namabhinqa angakulungelelwa athathe inxaxheba. Ngenxa yoko, abo badibanisa ukuqeqeshwa kwamandla kunye nokuziqhelanisa ukuphucula ukuguquguquka, ngokwemitha, i-19% ngaphezulu kunezo kuphela ezijongene nokuxanduva. Ukulungiswa kwenza imisipha ibe nzima. Ukufezekisa iziphumo eziphambili, unokwenza ulwaphulo kunye noqeqesho emva kokuqeqeshwa kwamandla, kodwa kwiindlela ezicetywayo zokuziphucula amandla kunye nokulungelelanisa okunye. Ngaloo ndlela, awuyi kukulibala ukululalisa iimisipha emva koqeqesho. Uhlaselwe ipensela okanye ipeni kwaye uhlele ishedyuli yoqeqesho kunye nesethi yemisebenzi yokuphuhlisa ukuguquguquka, okuza kukulungiselela ixesha lokuhlamba!
Inkqubo
Kungakhathaliseki ukuba kuluphi umgangatho wokulungiselela, qaphela inkqubo yokwenza ezi zifundo. Umsebenzi ngamnye u-6 ubale (ubale ngokukhawuleza): phakamisa ubunzima ngo-2 ubalo, kwaye uyinciphise ngo-4. Umthwalo kufuneka ube yinto yokuba uzive ukhululekile ngokwenza okuphindwe kabini. Emva kokusetyenziswa kwamandla onke, welula imisipha. Ukusebenzisa simulator ukuxhaswa, gcina isondlo ngasinye malunga nemizuzwana engama-20. Yivaka indlela i-muscle elula ngayo. Emva kokugqiba ukulula, khawuleza uye kwimimodeli elandelayo. Ixesha eliza kuthabatha ukuyibeka kwaye lilayishe liyakwanela ukwenza imisipha yakho ikhulule. Ukuba ungumqalayo emgangathweni okanye unesigaba esiphakathi sokulungiselela, ukwandisa umthwalo womsebenzi malunga ne-5% yeseshoni yesithathu.
Ukuphindaphinda. Yenza oku kudibanisa kathathu ngeveki. Izifundo zibonisa ukuba amaxabiso akho aya kuba ngama-10% aphezulu xa uqeqesha amaxesha amathathu ngeveki, kungekhona 2. Ukusebenza kunye ne-hitch. Ekuqaleni nasekupheleni komsebenzi ngamnye, imizuzu emi-5 ukuya ku-10, usebenze ngokubaluleka komlinganiselo kwi-cardio. Ungakwazi kwakhona ukuqala ngokuzilolonga kwe-cardio kwiprogram yethu.
Ukuzivocavoca kwiphephandaba
Ekupheleni komsebenzi ngamnye, yenza iimvavanyo kwi-simulator (enye indlela yokuphindaphinda kabini) okanye ulala phantsi (ukunyuka kwe-20-25 ye-trunk). Emva koko wolule imisipha yocindezelo: ube kwindawo ephakamileyo kumqolo, izandla emva kwentloko, imilenze iqonde, ilula ngokubanzi.
- Ukwandiswa kwemilenze emadolweni
Ukuqinisa imisipha. Ukuzivocavoca kwomeleza imisipha yomda wangaphambili wethanga. Hlala nomqolo wakho ngasemva kwesihlalo, amaqhosha phantsi kwe-roller, iinyawo zakho zikhululekile, iisoksi zakho aziyikutsala. Ukuzinza, ukuqonda ukuphatha. Gungqa imilenze yakho ngaphandle kokuguqa ngamadolo. Buyela ngokukhawuleza kwisimo sokuqala uze uphinde wenze umsebenzi. Iinqununu eziphakanyisiweyo: 10-30 kg. Sula imisipha. Yima umva wakho kumatshini kumgama wenyathelo elinye, bhonqa elinye idolo kwaye ubeke unyawo lwakho kwi-roller. Khanda kancane idolo lenye, umlenze oxhasa. Ukuqinisa imisipha yomzimba. Ubambe umzimba ngokuthe ngqo, u-coccyx ekhangele phantsi. Ukucoca imisipha ye-pelvic uze uyiqhube phambili ukuze uzive ukuba izidumbu zendawo yangaphambili yethanga kunye nezihlunu ze-flexum zomlenze zoluliwe. Ukuba kuyimfuneko, bhinqa umlenze osisigxina ukwandula amaninzi emisipha. Yibambe isalathiso imizuzwana engama-20, uze uphinde usebenzise umlenze omnye.
- Ukubopha imilenze emadolweni kwindawo yokuhlala
Ukuqinisa imisipha. Ukuzivocavoca kwomeleza imisipha yomqolo wentsanga. Hlalani kwi simulator, imilenze iqonde, i-roller phantsi kweenyawo. Ukuzinza, ukuqonda ukuphatha. Gxininisa imisipha yocindezelo uze uqonde isifuba. Ukugcina umqolo wakho kunye neenqatha ezixinzezelwe kwisihlalo, uguqa ngamadolo kunokwenzeka ukuba izithende zihambe phantsi kwesihlalo. Ukulungisa imilenze uze uphinde usebenzise. Iinqununu eziphakanyisiweyo: 15-35 kg. Sula imisipha. Ukusuka kwindawo yokuqala, kuxhomekeke phambili ukusuka ezinqeni uze uzame ukufikelela kwintwane yemilenze. Gcina umva wakho ngqo, ungayigxina intloko yakho phambili. Ziva iimisipha zomqolo ongaphantsi nangemuva kwendlovu. Yibambe iselula imizuzwana engama-20.
- I-Foot Press
Ukuqinisa imisipha. Ukuzivocavoca kuqinisa imisipha yamathambeka, iiphambili nasemacaleni emlenze. Ulala phantsi kwibhentshi ye simulator. Beka iinyawo zakho ekumiseni ukwenzela ukuba amadolo kunye neentambo zakho zibophe kwi-angle engaphantsi kwama-90 °. Ukwenza oku, ungadinga ukulungelelanisa isikhundla sebhentshi. Ukuqonda iingxaki. Gungqa isifuba, welula iintloko ze-press, ukuze umgudu ungabandakanyeki. Ukuncibilikisa izithende zakho, lungisa imilenze yakho, ngaphandle kokuguqa amadolo. Nciphisa ngamadolo akho ngekona ye 90 °. Buyela kwisikhundla sokuqala uze uphinde wenze umsebenzi. Iinqununu eziphakanyisiweyo: 5-50 kg.
- Sula imisipha
Exerciser kwi fuse. Iimfeshe kwi-komiti. Hlukanisa amadolo aguqileyo kumacala kwaye ululaze iintumba zamathanga angaphakathi. Gcina imizuzwana engama-20.