Umbuzo wendlela yokupompa ngaphakathi kwethanga kunzima kakhulu kwaye uphikisana. Ngezihlandlo ezahlukileyo, uluvo malunga noluphi uqeqesho olunceda ngokwenene, kwakukho imbono eyahlukileyo. Okwangoku, iingcali zavumelana nombono wokuba usebenzise ukuxuba kunye nemilenze yokuzalisa eye yathandwa ixesha elide, eqinisweni, ayinakwenzeka. Ukuzivocavoca kwezona zinto zisebenzayo kakhulu kwinqanaba langaphakathi lethanga kwakungalindelekanga.
Ungafungela njani ngaphakathi kwethanga?
Ukuzivocavoca izidumbu zangaphakathi zamathanga ukuphumeza iziphumo kubalulekile ukwenza rhoqo, yonke imihla okanye yonke imihla kuxhomekeke kwimpilo yakho. Ukongezelela, kubalulekile ukuwenza ngokuchanekileyo, ngaphandle koko abayikunika impembelelo efunekayo.
Enyanisweni, unako ukupompa ubuso obungaphakathi ngaphakathi kwethanga ngokwenza umsebenzi omnye kuphela - kodwa ukwenza ngokuchanekileyo. Oku kusetyenziswa umlingo - izikwere ezihamba nge-barbell, kodwa kungekhona kwifomu eqhelekileyo, kodwa kwimeko echitshiweyo. Nangona kunjalo, indlela eyinkimbinkimbi, njengoko kunjalo, inika iziphumo ezinokukhawuleza, ngoko ke ukuba unamathela kwiindlela ezininzi, uza kubona isiphumo esingaphambili.
Indlela yokupompa imisipha yangaphakathi yentambo: izikwere eziphethe ibha
Siza kuxubusha ngokucacileyo indlela yokwenza lo msebenzi wesiseko, oya kwenza ukuba imilenze yakho ibe yinto enhle kwaye imnandi.
- Sukuma uqonde, imilenze ibanzi ngaphezu kwamagxa, iinyawo zijoliswe ngaphandle ngaphandle kwinqanaba lama-45 degrees, amahlombe aqondiswe, kumagxa (kodwa akukho nto entanyeni!) - ibha. Imbuyiselo kufuneka ifikeleleke nakwizinga elide, kuquka intamo (qiniseka ukuba ikhuni iphakanyisiwe).
- Thatha umoya ocolileyo, ngokukhawuleza, ukubuyisela izibonda, njengokungathi ufuna ukuhlala esihlalweni esingabonakaliyo, hamba phantsi, uguqa ngamadolo kwi-angle degrees 90 (iinqumlo kufuneka zifanane nomgangatho ngexesha elifanayo).
- Bamba kule ndawo embalwa imizuzwana kwaye ubuyele ngokufanelekileyo kwisimo sokuqala. Qaphela ukuba umva uhlala uphethile, intloko ayijiki. Gcina kweli nqanaba imizuzwana emibili kwaye ubuyele ngokukhawuleza kwindawo yokuqala. Emva koko, phuma.
Ezi zikwere zifanele ziphindwe kwiisethi ezintathu, amaxesha angama-15-25 nganye. Ukuba oku kunzima kuwe, qalisa ngomthwalo we-10-12 ukuphindaphinda kwiindlela ezintathu. Ekubeni kulula kakhulu ukuqinisa imisipha yomlenze wangaphakathi ngalo msebenzi, ngenxa yokuba usebenzisa iindidi zamaqela ezinamahlunu, uya kufumana impembelelo ephindwe kabini: ii-squats ezine-barbell okanye ibhar yomzimba zisebenza ngokusisigxina kwimisipha yamatye, enika umzimba umbala obonakalayo kwaye ubonakale kule ndawo.
Indlela yokupompa ngaphakathi kwethanga: ukuzivocavoca
Ukufezekisa ukubonakala kwezinto ezintle, ezincinci, izitenqa ezonwebileyo, ngaphezu kweek squats ezinokulinganisela, kuyafaneleka ukufaka umzenzelo omnye ongakwenza ukulala, umzekelo, ngelixa ubona i-movie.
- Uxoxe kwicala lakho, umgca wentshontsho emadolweni, uxhasa intloko yakho ngengalo yakho ephantsi, welula isandla sakho samahhala emzimbeni okanye usibeke phambi kwakho.
- Ngokukhawuleza, kodwa ngokukhawuleza ukuphakamisa umlenze ophezulu ukuya kwinqanaba elingama-45 degrees, ubuyisele kwakhona (akukho mfuneko yokuthintela phantsi).
- Kubalulekile kulo mzekelo umlenze ophezulu, umkhonto ohamba ngawo, emadolweni ukuze uhlale unqabile, inyawo lomlenze ukuxininisa kwaye uzenzele. Ukuba awulandelanga oku, umphumo awuyi kusebenza!
- Musa ukuguqula phambili okanye ngasemva, nangona unqabile ukulala ngecala lakho.
- Lo msebenzi kufuneka uyenze ngaphambi kokuba uzive ungenwe emlenzeni. Emva koko, qaphela enye imizuzwana engama-30-60 kwaye uqhubeke uqhuba ngamandla. Emva koko, kufuneka udlulele ngaphesheya uze uqhubeke. Kufuneka kubekho iindlela ezintathu.
Ngokusebenza kakuhle, le miba mibili iya kuba neleyo ukunika imilenze yakho imo emihle kwaye ikhukhumele ngaphakathi kwethanga ngexesha elifutshane.