Imisebenzi efanelekileyo yokushicilela

Abafazi abaninzi, beqala ukusebenza ekudaleni umzimba omhle, babhekane nengxaki yokukhetha iindlela. Ukwakha isisu esihle, iindlela ezahlukeneyo zinikeza ezininzi iinketho, kwaye njani ukuba ungadideki kwiintlobo ezahlukeneyo uze ukhethe usebenze ngokufanelekileyo, usebenze kakuhle kwi-press?

Izindlela ezifanelekileyo zokusebenzisa umzimba

Ngoku ininzi leengcali zisesimini sempilo zifikelele kwisigqibo sokuba umsetyenzana osebenza kakuhle kwiinkomfa zesisu zilula, eziyinkimbinkimbi zisebenzela izihlunu kwaye zivumela ukubunjwa komgca wokushicilela omhle ngexesha elifutshane. Yenza imizimba kwiisethi ezi-15-20 eziphindaphindiweyo:

1. Beka phantsi, imilenze kunye, uguqa ngamadolo, izandla emva kwekhanda, umqolo oxinzezelwe phantsi. Gcoba amahlombe emagxeni ukusuka kumgangatho (ungawuphakamisi ngokugcwele umqolo), kungekhona nge-jerk, kodwa ngamandla omshicileli, kwaye qinisekisa ukuba iqela lakho linokuhlala lifakwe phakathi kwe-chin kunye nesifuba. Musa ukuxinzelela kwaye ungalulali intamo.
2. Ukuzivocavoca ebhentshini kwiphepha lokuzivocavoca kuyafana, kodwa ngokuphakamisa okupheleleyo: imilenze igcina umzimba kwisimo esithambekeleyo, izandla emva kwentloko.
3. Ukuzivocavoca kwe-press kwi-bar, kuquka nekona eneemilenze ezichanekileyo kunye nezikhwebu, kuya kuvumela umshicileli ophantsi ukuba usebenze kakuhle. Njengomnye indawo, unokwenza izinto ezifanayo kunye nemilenze yakho, ulala emhlane wakho.

Ukuzilolonga okunjalo okulula kumabhinqa kunika iziphumo ezinempumelelo kwaye kufuneka ukuba ungene kuyo nayiphi na inkathazo yesisu esihle.

Ukuzivocavoca kwicala lokucoca

Uluhlu lweendlela ezifanelekileyo zokushicilela azinakwenza ngaphandle kokuzivocavoca kwiisifuba zesisu esiswini. Kubalulekile ukuba bawenze ngokunyanisekileyo, ukuze i-muscle ingabi yanda kwaye ikhule.

1. Ulale phantsi, izandla emva kwentloko, imilenze iguqa ngamadolo, isangqa somlenze wesokunene sihlala emadolweni asekhohlo. Ukususela kule ndawo, jolise ukufikelela kwi-elbow elungileyo kunye ne-elbow ekhohlo (ngelixa iinqaba kufuneka zibe kwindiza enye enekhanda, kwaye ingapheli phambili). Phinda amaxesha angama-15, utshintshe imilenze yakho kwaye ulula isandla sakho sokunene kumadolo akho asekhohlo. Ngalolu cala, phinda kwakhona ngamaxesha angama-15. Gqibezela iindlela ezintathu.
2. Ukutshutshiswa kwe-hoop. Ukuqhaqhazela kwe-hoop, ngokukodwa kunzima kakhulu, kukhokelela ngokugqibeleleyo ekutheni ukuxutywa kwemisipha yomzimba. Musa ukulibala ukuba kufuneka udibanise i-hoop kwimiba yomibini, ngaphandle koko ekugqibeleni uza kubona umahluko ekuphuhliseni izihlunu ezisecaleni kwelinye nelinye icala.

Ungakulibali ukuba izinto ezinjalo eziyinkimbinkimbi zenkampani yokushicilela, njengento yokuphikisa i-hoop, kufuneka ukuba zifake ingxaki kwi-press. Ukukhethwa kwezinto zokuqhelanisa eziqeqesha uhlobo olulodwa kuphela lwe-muscle kubaluleke kakhulu, kodwa ukuphuhliswa okuhambelana nomzimba kubalulekile ukunika umthwalo jikelele.

Ukuzivocavoca okusemgangathweni kumaphephandaba

Ukuzivocavoca okusemgangathweni yindlela elula yokushicilela, apho akukho ziphindaphindiweyo eziqhelekileyo. Yonke into oyifunayo ithatha i-positi efunekayo kwaye uhlale kuyo njengoko kunokwenzeka. Kwanele ukwenza imisebenzi emithathu eyisiseko:

1. Ukulala emanzini, izandla kunye nomzimba okanye emva kwentloko, imilenze iqonde. Sika ixesha uze uqothule imilenze eqondekileyo ukusuka kumgangatho ukuya kumgama webhokisi lebhokisi. Kubalulekile ukuba kugcinwe imizuzwana engama-40-60 kunye nakwimisebenzi engakumbi yokunyusa ngeli xesha.
2. Ukuzivocavoca "Ikhonkco": yenza okufanayo, kodwa pha kamisa imilenze ukwenzela ukuba i-angle kunye nomgangatho ungama-45 degrees.
3. Umsebenzi wesithathu ufana noko, kodwa imilenze ephakanyisiwe kunye nomgangatho wenza i-angle engama-degrees angama-60.

Le nkqubo yokusetyenziswa kwiphephandaba iya kwenza ukuba i-tummy yakho iqine, kwaye utshintshe i-angle of inclination ikuvumela ukuba usasaze umthwalo kuyo yonke indawo yesisu esiswini.