Amantombazana amaninzi anomdla kumbuzo wokupompa umshicileli ophantsi. Ngoko bacwangcisa ukulahla iifowuni ezifuthi ziqokelele kule ngxenye ngokumalunga ne-physiology - ibhinqa kufuneka libe ngumama, ngumzimba kwaye ilungiselela "ukuxhatshaza" okuya kukhusela isiqhamo ngaphandle. Oku nje ukuqeqesha umshicileli ophantsi akusinceda ukuphelisa le nto idangeleyo, ebonakalayo embi phantsi kweengubo ezincinci.
Inxalenye engaphantsi kwenkcazo: cima amanqatha
Ngaphambi kokupompoza phantsi kwe-press, kubalulekile ukulahla amanqatha. Ngaphandle koko, ngokuqinisekileyo uyomisa i-muscular skeleton, kodwa phantsi kwe-fold folded, akukho mntu uya kuzibona. Isisu esisisigxina xa i-fold in the esiswini ayingekho ngaphezu kwe-1-1.5 centimeters. Bonke abanye sele beqhekeza.
Ngendlela, imisipha engaphantsi yoshicilelo-eli ligama eliqhelekileyo, kunye neekhebhu ezingaphantsi zoomatshini. Enyanisweni, isisu sifikelelwe esinye isisu esikhulu esisisu, esinokubambisana kwiinkonzo ezahlukeneyo.
Ukugqithisa amanqatha akudingeki ukuba usebenzise, kodwa uvavanyo lwe-aerobic: ngolu hlobo, iziphumo zihle kakhulu ngentambo, kunye ne-hoop enzima (enokulinganisa iikhilo ezi-3) kwaye, ngokuqinisekileyo, isebenza. Kwaye naliphi na le nyathelo kufuneka ithathe ubuncinane imizuzu engama-40 ngosuku - ukuba, ngokwenene, ufuna iziphumo ezikhawulezayo.
Uyakufumana umphumo omhle xa uvuka ekuseni kakhulu, uphuze indebe encinci yekhofi ebabayoyo ngaphandle kobisi kunye noshukela (inika umbane ogqithiseleyo) kwaye uhambe ngejog (okanye ugxumele ekhaya ngentambo, mhlawumbi kwi window evulekile). Unokuqala ngemizuzu engama-15-20, kodwa oku kungokwesimo sokuhlala: imizuzu engama-20 yokuqala umzimba udla iikhalori, onokutya kunye kunye nexesha elongezelelweyo - i-fat fat deposits on the body. Ngoko ke, ukuqhuba ngaphantsi kwemizuzu engama-30-40 ukulahleka kwesisindo akuyiyo ingqiqo, kodwa kuyomeleza imiphunga yakho kunye nenkqubo ye-cardiovascular system (okuyiyo, ngokuqinisekileyo, iphezulu kakhulu). Ukuba kunzima kuwe, unokusebenzisa okunye ukuhamba nokuhamba.
Njengoko kulula ukuqagela, umshicileli ophantsi ekhaya usebenza nje awuyi kunceda. Ukuba awuzicingeli ungenawo amnandi, inqatha, umgubo kunye necolethi, kufuneka usebenze iiyure ezimbalwa ngosuku! Ewe, bambalwa kakhulu abantu abakwazi ukunika ixesha elininzi ixesha lemidlalo, ngoko kulula ukunciphisa ukusetyenziswa kwabo kokutya okuphezulu kweekhalori: ukutya okukhawulezileyo, iipesele, ukutya okunzulu okuthosiweyo kunye nezinye izinto.
Kuphela ukuba ugcina konke oku, kunengqiqo ukufunda indlela yokupompa umshicileli ophantsi ekhaya. Zonke ezi zilinganiso kunye ziya kunika umphumo osheshayo!
Indlela yokupompoza inkcazelo engaphantsi kwintombazana?
Umbuzo wokukhawuleza ukupompoza umshicileli wezantsi unzima kunzima-ukuba kuphela ngenxa yokushicilelwa kwezantsi, njengommiselo, ungasetyenziswanga ukuvakalelwa, le nxalenye ye-muscle ayikho into ehambelana nayo. Kule nkalo, uvavanyo oluqhelekileyo kumaphephandaba aluchaphazeli nto.
Okwangoku, enye yeendlela eziphambili zokupompa ngokufanelekileyo umshicileli wezantsi usebenze "ukuguqula ukujika". Ukuze uyenze, kufuneka ulale emhlane wakho, uguqe ngamadolo, faka izandla zakho kunye nomzimba. Kule ndawo kuyimfuneko ukugqabhula iminyango ukusuka kumgangatho ophakamileyo kunokwenzeka, ukuphazamisa, kodwa ukungaqhenxisi i-blades ukusuka kumgangatho. Emva kokufikelela
Enye into ephakamileyo kukuba uphakamise imilenze. Ukuba ukhona kwiklabhu yezempilo, kufuneka ube ngumshishini okhethekileyo walo msebenzi. Ukuba akukho, okanye ukuba uhlala ekhaya, sebenzisa ibha eqhelekileyo engqameneyo.
Kubalulekile ekusebenziseni ukuqinisekisa ukuba ukuphakanyiswa kwemilenze kuvela ngeemvavanyo zecandelo elincinci, kwaye akusiyo iphezulu kwaye ayiyizihlunu zamathanga. Oku kufuneka kusetyenziswe, kwixesha elizayo, izenzo ziya kunikwa lula. Kule meko, indlela yokupompa i-press yezantsi ayiyi kuba yingxaki kuwe!