Ngayiphi inyanga ekhaya ukupompa i-press?

Ukuba awufuni ukuchitha ixesha kunye nemali kwiqela lezempilo, kwaye iphupha lomzimba ogxininisiweyo kunye nomshicileli ophefumlelweyo awushiyi ingqondo yakho, unokukhawuleza ukupompa umshicileli ekhaya. Kuphela inyanga, ukwenzela ukuba kusebenze izihlunu zesicindezelo esiswini.


Ifowuni yemizimba eqinile minyaka yonke ikhula kuphela. Oku ngoku akuthi nje kuphela amaphephancwadi ezemidlalo aneentsika zokutya, kodwa nazo zonke iindidi zempilo ezahlukeneyo. Ukuba nomzimba omuhle uye waba nemfashini.

Ngaphandle kwexesha kunye nemali eyongezelelweyo yokutyelela iklabhu, unokukwazi ukupompoza umninzi wendlu, ngaphezu koko, ukuyenza ngexesha elifutshane, okuyi-ngenyanga yoqeqesho oluqhelekileyo. Kungumsebenzi, ngaphandle koko, kunokwenzeka ukubiza umzimba, kuquka nokuzilolonga kwemisipha yesicindezelo esiswini.

Umqolo wonke wesisu unokwahlukana ngokubanzi kwisahlulo esiphakamileyo, inxalenye engezantsi kunye nezihlunu zesisu zomzimba. Icandelo eliphezulu le-press kunye ne-oblique imisipha yomzimba kulula ukuyisebenzisa, nangona kunjalo, ukusebenza ne-oblique muscle, umntu makayicaphele kakhulu, ekubeni ukuphuhliswa kwabo kunokuchaphazela kakubi i-femist line. Ukuguqula ngamandla imisipha yamathumbu kungaphinda kuguqulwe umlenze wesifazane ube ngumntu ochanekileyo, wesilisa.

Icandelo elona lukhuni kakhulu ukusebenza phantsi kwe-press, njengommiselo, le nxalenye yinkxalabo yabasetyhini kwaye idinga imizamo eyongezelelweyo. Xa usebenza kwicandelo elincinci lenkcenkcazo, makubekwe ingqwalasela enkulu kwiimvakalelo zentlambo. Xa ukuzivocavoca kufanele kube nzima ukuxubha imisipha yomshicileli, kunye nomthwalo ubuncinane kumqolo osezantsi. Intlungu yokuxhatshazwa kwintsimbi yesisu iyinto eqhelekileyo ngexesha loqeqesho kwaye emva kweeseshoni, nangona kunjalo, umntu kufuneka alandele ngokukhawuleza ukuphendula ngokubanzi komzimba wakhe.

Ubunzima kunye nomlinganiselo wokuzivocavoca unokwandiswa, kuya kunceda kuphela ukufezekisa impumelelo ngokukhawuleza.

Kubalulekile ukwazi ukuba uqeqesho lufanele lube njalo. Kubalulekile ukusabalalisa umthwalo kwiqela ezahlukeneyo zeesisu zomzimba.

Ukupompa umshicileli kwintombazana akufani nokupompa umshicileli kumntu. Inyani kukuba iinqununu zamabhinqa nezindoda zinezakhiwo ezahlukeneyo. Kwaye ukuba ngexesha lokuphuculwa komshicileli kumadoda okwenziwa ngokuqhelekileyo kunika umphumo obonakalayo ngokukhawuleza, kuba i-corset ye-muscular ihlala kufuphi nesikhumba, ngoko umzimba wesifazane uhlukile. Abasetyhini phakathi kwesikhumba kunye ne-corset ye-muscular banamaqatha amaninzi. Kwaye kwenzeka ukuba iimfudu zenkampani yokushicilela kwintombazana isele iqhutywe kakuhle kwaye ithole elungileyo, kodwa kunjalo, ukukhululeka akubonakali. Kule meko, ngaphezu kwendlela yokuzilolonga, kufuneka uqalise ukutya okuthile. Ungavumi ukuzila ukutya kwee-carbohydrate, ungadli ebusuku, ukuba kunokwenzeka, unike i-islak ecocekileyo. Ukutya kutyunjwe ngokusekelwe kwimimiselo ethile yendalo okanye izinto ezikhethiweyo.

Ngaphambi kokuba uqalise ukuzilolonga kwesicindezelo esiswini, kufuneka uchithe uqeqesho oluncinane, iindawo ezithe tye ezifanelekileyo.

Ngethuba lokuqhutywa kwazo zonke iimvavanyo, umshicileli uya kugcina, oku kuqinisekisa ukuphumelela kwezifundo kunye neziphumo ezikhawulezayo.

Musa ukwenza izixhobo zoomatshini emva kokutya, kwaye ungadli ngokukhawuleza emva kokutya.

Ukunyamezela ukukhawuleza ngokuchanekileyo, ngaphandle kokudala imithwalo engadingekile emva. Kubalulekile ukuba umshicileli otyunjweyo ungagcini ukusila kwelinqeni, kuba akukho imfuneko ukugxila kwiindlela ezijoliswe ekusebenzeni izidumbu ze-oblique zesisu.

Ngoko-ke, makhe siqale ukuzilolonga. Ngenxa yokuphunyezwa kwabo, akukho masi-simulator okanye amanxeba angaphezulu okufunekayo, kuphela umbhoxo onokuphumelela ukufaka umbhoxo okanye italiti ekhuni iya kukwanela, eqinisweni, i-set set of exercise will be done on it.

Ukuzivocavoca inombolo 1. Isiqalo sokuqala: elele phantsi, imilenze iguqa ngamadolo, izandla zihlukaniswe ngamacala, intloko ichanekile. Ukuphakamisa umzimba kwi-20-30 degrees ukusuka phantsi (kuxhomekeke kwimimandla yendalo). Amanqatha awanqabulanga phantsi, sizama ukugcina iinqongqo zethu ngqo, njengokuba sisesikhundleni sokuma, ngaphandle kokunyanzela kwiindlebe zethu. Senza ngokuphindaphindiweyo ama-50.

Ukuzivocavoca inombolo 2. Isiqalo sokuqala: elele phantsi, imilenze iguqa ngamadolo, izandla zihlukaniswe ngamacala, intloko ichanekile. Ukuphakamisa umzimba kwi-20-30 degrees ukusuka kumgangatho (kuxhomekeke kwiimpawu zomzimba) kwii-akhawunti ezimbini, oko kukuthi, ukwenza umsebenzi woku-1, ngelixa ukulungiswa kokunyuka nokunyuka komsebenzi. Senza amaxesha angama-30 kwi-static (ihamba kancane kuneyokuqala), inqanawa ayiyikudiliza umgangatho, i-elbowside ukuba igcine ngokufanayo njengendawo yokuqala, ingagxininisi ezindlebeni.

Ukuzivocavoca inombolo ye-3 "Ukuphikisa". Indawo yokuqala: elele phantsi, imilenze ifana nomgangatho kwisisindo, iingalo zihlukanisile ngasecaleni, zihleli emva kwentloko. Phakamisa umzimba, ibhokhwe yesandla sokunene sigijimela emadolweni emlenze wesobunxele, ngelixa umlenze wokunene uqondiswe phambi komgangatho kwaye ubuyele emuva, wenza umsebenzi ofanayo kumlenze omnye, owulo mdlalo. Sinama-ligam angama-20. Lo msebenzi ujikelezayo, apho umgca we-oblique wesisu usuhlolwe ngokubanzi.

Ukuzivocavoca inombolo 4 "Garmoshka." Isiqalo sokuqala: ehleli phantsi, isisu sinyanzeliswe kwiinyawo. Qala ukuvula, ngexesha elifanayo elinciphisa umzimba kunye nemilenze, umzimba uzuza umlobo, kwaye kuyimfuneko ukuvavanya ukuxhatshazwa kwezihlunu. Ngokulandelayo, ukuqokelela "isivumo" sokuqala, ngelixa izandla zingancedisi ukulungisa idolo, musa ukuthobela iinyawo zakho phantsi. Senza 20 ukuqeqeshwa okunjalo.

Emva kwalolu hlobo lwesitatimende kubalulekile ukutsala kakuhle imisipha yomzimba. Ngenxa yale nto sijika kwisisu, imilenze igxothwa phantsi, kwaye umzimba uphakanyiswa ezandleni, uvakalelwa ukuthungulwa kwemisipha yoshicilelo, njengoko siwabethe isifuba esiphezulu, ngelixa isisu esezantsi siphumela kumgangatho, siyayeka ukusebenza kakuhle. Emva koko, siqhubela phambili, sihlala esileni size senze imiphunga engu-10-20, siqhube phambili ukuya emilenzeni ekhululekile, ngaloo ndlela sikhulule i-lumbar kunye ne-back.