Ukwangoku, kukho iindlela ezininzi zokuphelisa ukusilela, okubandakanya amafutha, ama-creams, iipilisi kunye nezinye iziyobisi. Kodwa ke, iingcali malunga nomxholo onjalo njengesifuba, zithi zineendlela ezimbini kuphela. Iyokuqala ukuhlinzwa ngoplastiki, okuya kunceda ekunikeni ubungakanani obufunayo kuphela, kodwa kunye nesimo kunye nesibini ukuqeqeshwa ngokomzimba ukunyusa ubungakanani besifuba. Abaninzi abafuni ukulala phantsi kweelazi, ngoko bakhetha indlela yesibini. Kodwa ngelishwa, inani elikhulu labasetyhini, ngenxa yengqesho yabo, abanakuze batyelele iintlobo ezahlukahlukeneyo zegyms kunye namaqela empilo. Ngoko ke, kukho iinzame zokuzivocavoca ozenzayo ekhaya.
Ngaphambi kokuba uqale ukuthetha ngezo zivoti, ufuna ukuthetha encinci malunga nesifuba ngokwayo. Inyaniso kukuba isifuba sebhinqa sinemigulane yamancinci kunye ne-pectoral musculature. Nantoni na into oyithethayo, kodwa awukwazi ukwandisa izilwanyana ezincinci ngokuzikhandla. Kwaye zonke iinjongo zijolise ekunyuseni, ekuqiniseni nasekufakeni inxalenye ye-muscular yesifuba ebalaseleyo. Ngenxa yale nto, ubukhulu besifuba buya kwanda, ibele ngokwayo iya kuba yinto enamandla kwaye iya kuba nebonakalayo emangalisayo. Ukusebenzisa okufanayo ukunyusa ubukhulu besifuba, kufuneka uhlawule ingqalelo ekhethekileyo, kuba ukufezekisa umphumo oyifunayo kufuneka usebenze nzima. Oku kubangelwa ukuba iisifuba zesifuba sesifuba sisomelele kwaye sinokwakheka ngobukhulu, ngoko awuyi kuwukhawulela kwimithwalo ebuthathaka kunye nemisebenzi engaqhelekanga.
Ngokubhekisele ekutheni amandla okuzivocavoca, akudingekile ukwenza imisebenzi yokunyusa ukunyuka kwamabele imihla ngemihla, iya kubakho amaxesha amathathu ngeveki. Yaye ke, njengomthwalo, kufuneka usebenzise i-kilogram ye-dumbbell ye-7-10 endaweni yezixhobo eziphuculweyo, ezinjengeenkompile ezinezikhonkwane okanye incwadi ethi "i-Encyclopedia." Konke onokukwenza ukuqala.
Zoqeqesho.
1. Uqeqesho lokuqala, luya kunika ithoni kwiisifuba zesifuba. Ukwenza oku, cindezela umva wakho emva kwesihlalo okanye nje eludongeni. Emva koko, zidibanisa iintendelezo phambi kwakho kwaye ngokufanayo ucinezele omnye nomnye ngamandla enjalo ukuba uzive uxinzelelo lweengxube zesifuba uze ubale ezilishumi. Emva koko unyuse iintende zezandla zintendelezo ziqhube phambili zifike emithamitha amahlanu kwaye uphinde uphinde ubale. Emva koko enye enye iisentimitha ezihlanu, hambisa izandla zakho. Udinga ukulukhupha ngaphandle uze ubambe iintende. Emva koko, khulula izandla zakho, gxuma kwaye wenze oku 2 amaxesha amaninzi.
2. Ukusetyenziswa okulandelayo kuya kwenziwa emnyango. Ukwenza oku, hlala kwi-jamb yangasese ngezandla zakho uze ucindezele ngamandla amakhulu, kule ndawo, hlala malunga ncinane, uze uxhomeke phambili kwaye uphinda usebenze.
3. Emva koko kuza umsebenzi onokuthiwa yi-skier. Khawucinge ukuba unezibonda ezibhakabhaka ezandleni zakho, kwaye uyazigxeka njengeziqhwala. Kodwa ngelo xesha ufanele ube neengqungquthela ezandleni zakho, kwaye ukunyakaza ngokwawo kwenziwa ngokukhawuleza njengoko kunokwenzeka. Wena. ungakhange uhlambele kwi-hip pha kamisa iingalo zakho ezisezantsi ukuya kwinqanaba lesifuba, silungiselele imizuzwana embalwa uze uphinde ubuyisele izandla zakho ngokukhawuleza. Lo msebenzi kufuneka wenziwe ngeendlela ezintathu.
4. Umsebenzi oqhelekileyo kwisifuba, i-push-ups. Indlela eyenziwa ngayo ndicinga ukuba wonk 'ubani uyaqonda, kodwa kuyimfuneko ukwazi ukuba lo msebenzi ulungele ukufunyanwa ngamaxesha angama-20 ngelo xesha. Akunakwenzeka, utsho, kodwa yonke into inexesha layo. Qala nge-20-push-ups yomsebenzi wonke, kungakhathaliseki ukuba inani leendlela, uze ushiye inani le-push-ups efanayo, ukwandise inani leendlela.
5. Ukusetyenziswa okulandelayo kubaluleke kakhulu kule nkqubo. Kuye kuyimfuneko ukuba ulale phantsi, ukuba athathe i-dumbbells kwaye uwabeke esifubeni. Emva koko pha kamisa phezulu i-dumbbells, uze ubenciphise kwaye uphakamise ngokukhawuleza. Isifuba sifanele sibe nexesha elifanayo.
6. Ukuzilolonga ngokuchanekileyo kuyimfuneko ekupheleni kweseshoni sonke, njengoko kuya kunceda ukukhulula izihlunu kwaye kuholele umzimba kwisimo sokuzola. Ukwenza oku, yima nje ngezandla zakho phantsi kunye nezidumbulu.
Okona kubaluleke kakhulu, khumbula ukuba ukuqeqeshwa kwendlela efanelekileyo eyenziwa ngumthwalo ofunekayo kuya kunceda ukufezekisa umphumo ofunwayo.