Fumana ummeli wesigqibo esihle sabantu, abangenakufuna ukuba nemilenze emihle kwaye emnandi, mhlawumbi engenakwenzeka. Ukufezekisa iziphumo ezilungileyo, kufuneka uhlale wenze isetyenzisiwe semilenze. Ukuba akukho xesha lokuzivocavoca, qhelisa ekhaya.
Umlenze ongcono kakhulu
Uqeqesho kufuneka lwenziwe kathathu ngeveki, ukuqala kwisiqingatha seyure kunye nokuzisa ixesha leseshoni kwiyure enye. Ukufezekisa impumelelo, iimvavanyo kufuneka ziphindwe kwiindlela eziliqela, ukwenza amaxesha angama-12-15. Qala, njengesiqhelo ngokufudumala, ukufudumala izihlunu.
Ukusetyenziswa kwemilenze efanelekileyo kakhulu:
- Izikwere ngokugxuma . Ewe, i-classiic sit-ups isebenza kakuhle, kodwa sikhetha ukuba sicinge ngenguqu eyinkimbinkimbi. IP - vuka ngokuthe ngqo, ubambe izandla zakho phantsi. Ngendlela, ungathatha iidumbbells . Umsebenzi - unqabile ngaphambi kokuba idolo lingenzi i-angle efanelekileyo, ngelixa izandla zitsalwa ukuze zenze i-swing. Emva koko yenza ukugquma okubukhali, uphakamise izandla zakho phezulu. Ngokukhawuleza emva koko, yenza esinye isikhala , ufike emilenzeni eqondileyo.
- Ukuhlaselwa kancinci . Umsebenzi omkhulu wemilenze yamantombazana, okukuvumela ukuba ufumane umthwalo omhle. IP - vuka ngokuthe ngqo kwaye welula iingalo zakho phambi kwakho Umsebenzi - Ngeenyawo zakho ezisekhohlo uthathe inyathelo elikhulu ukuya kwicala, uguqa phambi kwethanga akufikeli kufana nomgangatho. Emva koko, ukunyuka, yenza isantya seenyawo ukuya kwesokunene. Ngokuqhelekileyo, ngexesha lokusebenzisa umlenze wokunene usenokunyuka. Kuphela ke ubuyela kwi-IP uze uphinde ulandele enye enye indlela.
- Makhi . IP - imela kuzo zonke ezine, ubeka izandla zakho kwinqanaba lephepha. Phakamisa umlenze wokunene phezulu, uguqe emadolweni de i-angle i-degree degrees. Kubalulekile ukuba isithende sibheke phezulu, kwaye unyawo lwesobunxele luxhomekeke kwizwane. Khuphula unyawo lwakho lokunene ngamaxesha angama-15-20, uze ubambe kwindawo ephezulu malunga nemizuzu emi-5-10. uze uyinciphise.