Indawo ekuthiwa yindawo yokuloba ibhekene neyona nkxalabo phakathi kwezesondo ezifanelekileyo, njengoko ifuzo liza kubakho kwiinkathazo ezinamafutha. Ukongezelela, izihlunu ze-gluteus zikhulu, ngoko zizenzele ithoni uze ufezekise ukukhululeka okulula. Kule meko, ukusetyenziswa okusemgangathweni kwamatye okujikeleza kuya kunceda, okufuneka kwenziwe rhoqo, kwaye kubaluleke kakhulu, ngokuchanekileyo. Ukuze ufumane iziphumo ezilungileyo, uqeqesho lodwa aluyi kukwanela, kuba kubalulekile ukutshintshela kwisondlo esifanelekileyo .
Ukusetyenziswa okusemgangathweni kwamatye
Masiqale ngeminye imithetho ekufuneka ifakwe kwi-akhawunti ukwenzela ukuba kwenziwe umsebenzi osebenzayo ngokusemandleni:
- Kubalulekile ukudlala imidlalo rhoqo, okungenani kathathu ngeveki. Kubalulekile ukuba uqaphele ukuba imithwalo yansuku zonke ayifanelekanga, ekubeni iimfucu ze-muscle zifuna ixesha lokuphucula ngokupheleleyo, ngoko ubuncinane olunye usuku lokuphazanyiswa phakathi kweeseshoni zoqeqesho.
- Umthwalo kufuneka unyuswe ngokuthe ngcembe, ukuvumela izihlunu ukuba zisetyenziswe. Ngaphandle kwesi sikhokelo, awukwazi ukulinda. Ukwandisa umthwalo ngokunyusa inani lokuphindaphinda okanye ngokusebenzisa ubunzima obongezelelweyo.
- Ukuphumeza ukusetyenziswa okusemgangathweni kwamacandelo amabhinqa, qiniseka ukukhumbula ukuphefumula okulungileyo, ngoko umzamo wenziwa ekuphumuleni, kunye nokuphumula - ngokuphefumlelwa. Ukuba awuyithobeli imithetho yokuphefumla , uqeqesho aluyi kuba luleke.
- Kungcono ukudibanisa i-cardio kunye nemithwalo yamandla, eya kutshabalalisa i-cellulite, ukunciphisa ivolumu kunye ne-pump muscle.
Ngoku siza kujonga ngokukhawuleza ukusetyenziswa okusemgangathweni kwamaqhosha, kuba yinto yolwazi oluya kusivumela ukuba sifumane iziphumo ezilungileyo.
- Squats . Esi sisisiseko sokuqala esisisiseko, ngokuqinisekileyo sifanele sifakwe ekuqeqesheni ukupompoza. Kukulungele ukuyenza ngokuzimelela okongezelelweyo, kulo mzekelo ngesigxina, esimele sithathwe ngezandla zombini. Gcina iinyawo zakho kumgangatho wesigxina. I-squat phantsi, ukondla i-pelvis, kwaye uyihlawule uze ufike emathangeni afane nomgangatho. Qinisekisa ukuba amadolo akho ahambe phezu kweesokisi zakho. Emva koko, pha kamisa, kodwa kungcono ukuba ungaguquli ngamadolo ngokupheleleyo, ugcine umthwalo. Enye inketho - izikwere ze-sito. Umehluko kukuba imilenze ifanele ibekwe ngokubanzi kunamahlombe kunye neesokisi ezibonakalayo ngaphandle.
- Makhi iinyawo . Ukwenza lo msebenzi, hlala kuzo zonke ezine, ubeka izandla zakho ububanzi bamagxa akho. Thatha unyawo lwakho, uyenze ugugu kwaye uphakamise phezulu ngangokunokwenzeka, uzama ukufikelela kwisilonda ngesithende. Buyela ngokukhawuleza kwindawo yokuqala. Kubalulekile ukuqinisekisa ukuba umqolo kunye nesinqe asiyikuguqa, kwaye umzimba uhlala ungenasiphako ukuze umthwalo ungaphumeleli. Yenza oku kusemgangathweni ukulungiselela izikhwelo ekhaya lokuqala lokuqala, kwaye omnye umlenze.
- Ukuhlaselwa . Lo msebenzi unikezela umthwalo omhle kwiintonga kunye nasezintanyeni. Ukuze wenze oko uya kufuna iimpawu zokungcebeleka. Sukuma uqonde, ubeka izandla zakho ububanzi bamagxa akho. Ukukhupha, ukwenza umphunga, uthathe umlenze owodwa ngokuphindaphindiweyo. Yehla phantsi ngaphambi kokuba umlenze womlenze wangaphambili ufane nomgangatho. Kwi-inhalation, buyela kwindawo yokuqala.
- Deadlift . Uluhlu lweendlela ezifanelekileyo zokunyusa izitshixo azikwazi ukuba zibandakanye ukutshabalalisa okwenziwa ehholo nasekhaya. Thatha iindumbulu ngokuthe tye kwaye ufake iinyawo zakho ububanzi bendawo. Phambi phambili, pha kamisa i-pelvis, kwaye ujonge phambili. Kucetyiswa ukuba uguqe ngamadolo. Yilungisa umzimba, kwaye ke, uphinde ugobe, uholele i-pelvis. Yenza yonke into ngokukhawuleza, uzama ukuxhathisa imisipha yakho.