Ukuba ucinga ukuba iimvavanyo ezisemagxeni zifaneleke kuphela kumadoda - ulahlekile. Umzimba omhle awuqukethe nje isisu esisisigxina kunye neentonga, kufuneka ukuba zilungele kakuhle! Ukuzivocavoca okulula kwentamo kunye namahlombe kunokukunceda ukuba uyihombise umzimba wakho ngokumiswa kombuso, apho ininzi lethu liphanga imihla ngemihla, sihleli kwiiyure eofisi okanye kufuphi nekhompyutha. Ukongezelela, amahlombe amahle ayadingeka ngabani na abafuna ukugqoka kakuhle - izinto ezininzi "ahlale phantsi" kubasetyhini abanamahlombe amancinci. Yingakho kubaluleke kakhulu ukuphuhlisa.
Izenzo eziqinileyo kumahlombe: oko akufanele ukwesaba
Nangona uhlala uqhuba amaqhinga asemgangathweni kumahlombe akho, awuyi kubukeka njengomntu kwaye akayi kufumana umphezulu omzimba ophezulu ngaphantsi kwezantsi, nangona ujongene nebhardi yombhobho, kunye ne-barbell okanye nge-dumbbells. Abakhi bezakhiwo ezijolise ekusebenziseni ukusetyenziswa kwamagxa ngenjongo yokwakha imisipha, ngaphandle kweeyure ezigcinwe rhoqo kwindawo yokuzivocavoca, nazo zihambelana nokutya okhethekileyo kwiprotheyini, echaphazela oku. Yaye ukuba uyadla njengesiqhelo kwaye wenze ukukhanya okuqhelekileyo ngamaxesha ambalwa ngeveki, awuyi kujonga njengomntu - ufumana amahle kakhulu, amahlombe athile.
Ukuzilolonga nge-barbell kwiimigxa
Ukuzivocavoca kwamagxa asebhinqa angasebenzisa njengempawu ezingabalulekanga ibha, kodwa kuphela ibha ukusuka kuyo okanye nje umdwebi womzimba. Isisindo kufuneka sibe njalo ukuze uhlawule ngokuphindaphindiweyo u-15, kwaye kunye ezintlanu zokugqibela (kufuneka kube ngu-15-20 kubo bonke), uzive uxinzelelo. Ezi zinto zilandelayo zenzelwe iisetyunu zegxeni:
- Gamba i-barbell (ibhar, bodybard) ngokubanzi ngokuthe ngqo kwaye uyiphakamise emahlombe akho ngokunyakaza okuzinzileyo. Emva koko wenze umfutho okhulayo uze uphakamise ibha. Amagxa akufanele akhuphuke ngokungadingekile, kodwa umqolo kufuneka ugobe! Le yimeko ebalulekileyo. Nciphisa i-scapula, pha kamisa isifuba-kwaye kule ndawo, yenza umsebenzi. Emva kokulibaziseka okwesibini kwindawo ephezulu, buyisela ibha kwisifuba sakho.
- Yima iqonde, imilenze isele ihlombe. Ukubamba ngokubanzi kubambe ibha phambi kweenyawo. Kancinci ukuhambisa ibha kwi-chin. Beka ingqalelo - iingqungquthela kulo msebenzi kufuneka zibe ngaphezu kwezinga lentamo ngokusisigxina! Ukuba kunzima kunzima kuwe, yenza umsebenzo ngomnxeba omncinci. Xa intamo ifinyelela kwinqanaba lesibindi, ubambe isibini kwaye uyinciphise phantsi - kwakhona ngokukhawuleza, ngokukhawuleza, ngaphandle kokugubha.
Le mi sebenzi ephumelelayo kumahlombe, kwaye ukuphindaphinda kwama-15-20 kufuneka kwenziwe kwiindlela ezi-2-3. Ukuba uhlala kwindawo yokuzivocavoca, oku kuyindlela enhle kakhulu.
Ukuzivocavoca nge-expander kumahlombe
Ukuzivocavoca kwamagxa kunye neengalo zenziwa nge simulator elula neyisebenzayo - umxhasi. Kuyinto e-elastic (tube) kunye neesibini, kwaye ingasetyenziselwa kakuhle ukuphucula ukubonakala kwamagxa:
- Namathisela i-expander eludongeni kwiqondo lesifuba. Thatha iimbamba ze-expander ezandleni zezandla ezilula. Izandla zilula phambi kwakho. Hamba kude eludongeni kude kube iibhubhu zilula. Kwi-exhalation iyancipha ngokukhawuleza iingalo ezimele (kufuneka zifanane nomgangatho) kumacala nangemuva.
Ngokufakela nge-inhalation kancane, ngaphandle kwe-jerks, buyela kwindawo yokuqala. - Yima kwi-expander, i-handles ithabatha. Xa uphumelela, phakamisa iingalo zesimatili ngokuhamba kakuhle kwi-chin. Iibhokhwe ziphakamisa phezulu, zinyamezele amahlombe. Emva koko, ekuphefumleleni, zinciphisa izandla zakho, kodwa zingapheli. Qhubeka nomsebenzi.
- Yenza umsebenzi ngendlela efanayo, kodwa ngakwesokunene, thabatha isibambo sokushiya somfanisi, kwaye ngakwesobunxele-isisombululo esifanelekileyo.
Izenzo ezinjalo ezisisiseko kumagxa asekhaya ziza kuzisa ngokukhawuleza imisipha yakho ibe yintetho kwaye yenza umbala wakho ube mnandi.