Ngokuqinisekileyo, iinwele zeenwele zingabonisa ukuba imilenze ibe yincinci kwaye ihle kakhulu, kodwa amandla abo anokuba nomda, kwaye ke siqala ukucinga malunga nokuba sinokuzenzela njani ukuphucula idatha yangaphandle yemilenze yethu.
Ukuze ukhethe isethi yokuzilolonga kwemisipha yemilenze, umntu kufuneka akhangele umzekelo wabanikazi benemilenze efanelekileyo, kwaye abo badansi kunye nabavocavoca, ababonelela imilenze ngemithwalo engqongqo. Imisongo ibambe ubunzima bomzimba wethu, ngokufanelekileyo, imvelo ibenze ibe nzima. Yaye ukuba loo nto yendalo ingasetyenziswanga (ingahambi, ugibela i-elevator, ukuqhuba indlela yokuphila), ngoko ke, ekugqibeleni, imilenze yakho ayiyi kuba yinto ekhangayo kuphela, kodwa inobuthakathaka, ingabonakali.
Ukuzivocavoca
Ngoko, siya kuzama ukunikela umthwalo opheleleyo kwimisipha yemilenze ngoncedo lwezi zifundo ezilandelayo.
Siza kuqhuba inkqubo yesetyhula yokuphuhliswa kwemisipha yomlenze - umsebenzo ngamnye ngumzuzwana we-30, kukho ukuphuka phakathi kwabo - nemizuzwana eyi-10. Emva kokuphela kweyunithi, phumla ngomzuzu 1, kwaye wenze ezimbini iibhloko.
- Ngaba izikwele ziza. I-squat, izandla zithinta umgangatho, zilungisa imilenze, ziphule phantsi kwaye zilula izandla. Ngokuyisisiseko, oku kusebenze ngamandla emisipha yemilenze kunye nokupompa amatye.
- Siphuma kwizandla, imilenze ilungiswe.
- Simi kuzo zonke iine, imilenze eguqa ngamadolo iphakamisa ngokunye ngokuphumayo.
- Salala phantsi, izandla ngezandla zomzimba, zilahla ngexesha elifanayo ukusuka emzimbeni kunye nomzimba, kunye nemilenze ekuphumeni, ekuphefumleleni asiyikuyeka imilenze okanye intloko phantsi ukuya ekupheleni.
- Sithatha isikhwama ngesisindo, siyifaka kumahlombe. Imisongo ibhaliwe ngokubanzi kunamahlombe, iisokisi zibukeka, ngezandla ziphethe isikhwama. Kwi-exhalation senza i-squats "plie", xa sifudumala sibuyela kwi-FE. Oku kusebenze kakhulu kwimisipha yangaphakathi yemilenze. I-pelvis imele ukuba "ithathelwe" kuyo, kwaye ingashenxiswa, eyo, kulo mzekelo, iya kuba yimpazamo enkulu.
Ukuba ufuna ukuba imilenze yakho ilahlekelwe isisindo, uya kuba noqeqesho oluthile lwamandla emisipha yemilenze yakho. Ukulahlekelwa kwesisindo kunokufana kuphela, ngenxa yokukhawuleza kwe-metabolism. Yaye indlela eyona ndlela yokuyisebenzisela yimizimba ye-muscle, edla amandla amaninzi kunomxholo wayo kunamafutha.
Imisipha iza kukunika ukulahlekelwa kwesisindo, nokuba yimeko yokuphumla, yikho kutheni sikhetha ukuba wenze ama squats ngokudibanisa nokuzilolonga kwiintsimbi, kunye nomsebenzi kwiphephandaba.