Ukucwina kuyindlela ekhuthaza ukutshiswa kweoli , ngenxa yokungaphumeleli kwe-carbohydrates intake. Ngenxa yoko, ukutshiswa kwamafutha kuvela, kodwa ubunzima bomzimba buhlala bungatshintshi. Ukongezelela ekudleni, kubalulekile ukwenza imisebenzi yokumisa. Iiklasi zingabanjwa kwiholo, kunye nasekhaya. Kubalulekile ukuqwalasela ukuba ukutyhila ixesha elide lokumisa kungakhokelela ekuphuhlisweni kweengxaki zempilo.
Ukutsala umzimba ngenxa yamantombazana - ukusetyenziswa kwekhaya
Isisombululo esihle sisiqeqesha setyhula, xa kukhethwa izivo zokusebenzisa ezi-5-6, ezenziwa enye emva kwesinye ngekhefu elincinci. Ngomsebenzi ngamnye uthatha umzuzu, ngeli xesha kubalulekile ukwenza izinto ezininzi njengoko kunokwenzeka.
Izenzo eziphumelelayo zokomisa umzimba ekhaya:
- "Ibhuloho" . Beka phantsi, udibanise amahlombe, okuya kugcina intamo yakho isisindo. Imilenze kufuneka iguqulwe ngamadolo ukuze i-angle ibone ama-degree angama-100. Iinyawo kufuneka ziphumle ngokupheleleyo phantsi, kwaye umgama phakathi kwabo kufuneka ube mkhulu kakhulu kunamahlombe. Qinisekisa izikhwelo, kwaye njengokungathi uziphendulela, pha kamisa i-pelvis phezulu phezulu. Kubalulekile ukugcina amadolo akho kwindawo ekhethiweyo. Ngaphezulu, hlala, kwaye ke, uyehla, kodwa ungachukumisi phantsi. Unokuthatha ubunzima obungaphezulu.
- Uthabatha i-dumbbells . Ukuze lo msebenzi uwumise umzi wamantombazana adinga i- dumbbells , kunye ne-flat surface, umzekelo, ibhentshi. Phumla kwibhentshi ngegolo kunye nengalo enye, kwaye kwenye ibambe iqhosha. Umqolo kufuneka ugcinwe kwaye ulungiswe ngokukhawuleza kumqolo osezantsi. Kuya kwinqanaba lobuncityeli elidlulileyo, udinga umlenze ohlala phantsi, kancane kwicala uze usebenzise i-sock kuwe. Hlaba ihlombe uze uphakamise isilumko esifuba, ngokuguqa ingalo elukhosini. Kwiqondo eliphezulu, gcina, kwaye ke, faka isandla sakho phantsi.
- Ukuphika . Hlala kumqolo wakho kwaye ufake izandla zakho phantsi kweentsimbi zakho. Phakamisa imilenze ukwenzela ukuba benze i-angle efanelekileyo kunye nomgangatho. Kubalulekile ukuba umqolo kunye noso luxinzelelwe phantsi. Xa ugoba i-pelvis phantsi, yenza iinyawo zakho ziqhube phambili, zenze iinguqu.
- Ukuhlasela kweCrossover . Lo msebenzi osebenzayo wokomisa umzimba unikeza umthwalo omhle kwiintsimbi kunye namathanga. Sukuma uqonde, ujikeleze kancane iinyawo zakho. Kwinqanaba elifanayo kufuneka lijonge ngamadolo. Ngeenyawo enye, thabatha isinyathelo emva kokulandelana kumlenze oxhasa. Squat ngaphambi kokuba umlenze womlenze wangaphambili awufikeleli kumgangatho. Emva kokulungisa indawo, buyela kwi-PI.