Ukwenza isisu sibe sikhulu, kwaye amacandelo avele, akwanele ukuba alala phantsi embhedeni iintsuku eziliqela, ukutya ukutya kunye nokutya okuyingozi. Ukubuyela kwifom uze ubone indawo enhle, kufuneka uchithe ixesha elide. Kukho ukuzivocavoca okusebenzayo ekulahlekeni kwesisindo seesisu kunye namacala, okuya kukuvumela ukuba ufike kwiinjongo zakho. Ukongezelela ekuqeqesheni, kubalulekile kwaye kunesondlo esifanelekileyo , ngoko ke kuyimfuneko ukuyeka ukutya kwekharori, ukukhetha imifuno, iziqhamo, iimveliso zobisi kunye nenyama yokutya.
Indlela yokucoca umfazi wesisu kunye namacala?
Ukuqala, imigaqo embalwa ekufuneka ithathelwe ingqalelo. Qeqesha kathathu ngeveki kwaye ungaphantsi kwesigamu seyure. Kubaluleke kakhulu yindlela yokusebenzisa umzimba, kunokuba inani lokuphindaphinda. Ukwenza ukuqeqeshwa okuphumelelayo ukususa isisu, kubalulekile ukujonga ukuphefumla, ngoko ukwenza umgudu ofunekayo ukuba uphumelele. Kwanele ukukhetha uqeqesho lwe-3-4 kwaye ubandakanye kwizinto eziphambili. Phinda nganye kwiindlela eziliqela, ukwenza 12-15 ukuphindaphinda ngamnye. Qalisa ngokufudumala, apho kukulungele ukusebenzisa umthwalo we-aerobic, umzekelo, ukukhetha, ukuqhuba okanye ukuqaqa intambo.
Ukuzivocavoca ukucoca isisu kunye namacala:
- Ukuphika . Masiqale ngeklasikhi, kuba lo msebenzi ulayisha i-well press . Ukuze uyenze, zibeke phantsi, uguqe imilenze yakho. Izandla, zibophe kwiindawo, zihlale zivalele ezindlebeni zakho. Ukufudumala, phakamisa umzimba, wenze iinguqu. Bhala, buyela kwi-FE. Kubalulekile ukuqinisekisa ukuba umva awuqhubeki kumqolo osezantsi.
- "I-Pendulum" . Lo ngumsebenzi osebenzayo wokulahleka kwesisindo sesisu, esiza kusindisa amacala angathandekiyo. Musa ukuphakama ukusuka kumgangatho, gcina izandla zakho, zihlanjululwe ngamacala, ukubonelela ngengqwalasela eyongezelelweyo. Phakamisa imilenze ukwenzela ukuba benze i-angle efanelekileyo ne-torso. Ukwenza ukuphazamiseka, unciphise imilenze yakho ngokuthe ngqo, uze uye ngasekunene, uze uye ngasekhohlo. Kubalulekile ukuba ungawabeka phantsi ukuze ugcine umthwalo.
- "Ibhayisikili" . Eyaziwayo kwiindlela ezininzi ezisebenzayo zinika umthwalo omuhle kakhulu kwiimisipha zesisu. Kwakhona, ukuba ube phantsi, pha kamisa imilenze yakho ukuphakama okuncinci, uze ugobe iingalo zakho kwiingqungquthela uze ubambe kufuphi nentloko yakho. Cinezela umva osezantsi ukuze ugxininise umthwalo kuphela kwi-press. Ukuphika, ukukhomba i-elbow kwesinye isandla kumadolo ahlukileyo, kwaye ke, phinda ngaphesheya. Ngexesha lokusebenzisa, gcina amahlombe akho rhoqo ngesisindo. Yenza yonke into ngokukhawuleza kwaye ungakulibali ukuphefumula.
- Ukuguquka okungavamile . Ngaphandle kokuphuma phantsi, bhonqa amadolo kwaye welula iingalo zakho kunye nomzimba. Gweba kwimiba yomibini, ngezandla ezenza izithende.
- Lath side . Lo msebenzi wesisu esisisigxina sisebenza kakuhle, kodwa kulula kakhulu kwaye kufinyeleleke kuwo wonke umntu. Uxoxe ngecala lakho kwaye uphumele umzimba ukuze udale umgca ochanekileyo. Isandla esisezantsi siyafaneleka ukugoba kwi-tray. Phakamisa i-pelvis ukuze umzimba ube. Musa ukugoba imilenze yakho, ungayiguquli emva okanye ungabikho.
- Izityambo . Thatha i-dumbbell uze uyibeke phezu kwentloko yakho. Yenza ukuthambekela kwimiba mibini, uzama ukugoba ngokukhawuleza kangangoko. Unokwenza ezinye iintlambo ngokuthatha izithambile kwisandla ngasinye. Gcina izandla zakho emacaleni kwaye wenze imithambeka ngokuhambisa i-dumbbell phezu kweenyala zakho phantsi.
- I-hyperextension kamva . Lo msebenzi ufanelekile kulabo abandakanyekayo kwi-gym. Ibhentshi kufuneka ifakwe kwi-slope yama-25-45 degrees. Beka ecaleni lakho, ulungise inxalenye yangaphandle yonyawo phantsi kweebhola, kwaye iinqumlo mazibe ngumlotha. Izandla zingabanjwa emva kwentloko okanye kufuphi nesifuba, ngokuziwela. Umva kufuneka ube yindlwana. Yehla ukuya kwivakalelo zokusula, kwaye ke, pha kamisa umzimba kwi-FE.