Ukuze uthole isimo esihle amafoloko, kunconywa ukuqeqesha ngokwehlukana uhlangothi, phansi nangaphezulu. Ngenxa yalokhu, kuzokwenzeka ukufihla ukwehluleka okuphathelene nefomu, nokuthuthukisa ukubukeka kwesibalo. Kubalulekile ukuqonda ukuthi ungayiphakamisa kanjani ingxenye engenhla yamadodakazi ukuze uthole imiphumela emihle. Ukuqeqesha kathathu ngeviki, ukunakekelwa kwezemidlalo okungenani imizuzu engu-40. Umsebenzi ngamunye kufanele uphindwe izikhathi ezingu-20-25, wenze izindlela ezintathu.
Indlela yokupompa ingxenye engaphezulu yamadokodo?
- Izikwele ezinama-dumbbells . Ukuvivinya umzimba okuyisisekelo kunazo zonke ama- squats , futhi ngenxa yokusetshenziswa kwesisindo esengeziwe, umphumela wanda. Ukuze uqeqeshe, thatha ama-dumbbell amabili bese uwagcina ezinhlangothini. Crouch down, ukondla isifuba emuva, ngaphambi kokuba ibanga elifanele lenziwe emadolweni.
- UMakhi unyawo . Ukuqonda indlela yokuphambanisa ingxenye engenhla yamadokodo, awukwazi ukuphuthelwa lo msebenzi, owenza umthwalo omuhle kakhulu emisipha efanele. Siphakamisa ukusebenzisa i-expander ezokwenza umzimba usebenze ngomzamo omkhulu. Hlala kuwo wonke ama-four, ubeke ugcizelele emahlangothini akho. Bamba izibambiso zomthumeli ezandleni zakho, bese ubeka unyawo lwakho phakathi kwebhodi le-rubber, elizokweluleka uma uphakamisa umlenze wakho. Yenza le mahi ngokuphakamisa umlenze ngangokunokwenzeka.
- Ibhuloho lehafu . Ukwenza lo msebenzi kuzodinga isisindo esingeziwe, kungaba yi-pancake ebhasini noma encwadini enzima. Beka phansi, uguqe ngamadolo akho, ubambe i-pancake ngezandla zakho, okumele kugcinwe endaweni yangasese. Beka izinyawo zakho ezithende, ezizokwandisa umthwalo emasontweni. Phakamisa futhi uhlehlise i-pelvis ngesivinini esincane, ulungise isimo endaweni ephezulu.
- Isikebhe esine-fitball . Omunye umsebenzi osebenzayo engxenyeni engenhla yamathambo. Beka phansi phansi phansi bese ubamba i- fitball phakathi kwezinyawo. Amandla adlula phambi kwakho. Ngesikhathi esifanayo, phakamisa imilenze yakho bese ubamba izingalo zakho esifubeni sakho, uzibophe ezinqeni zakho.