Isisu singenye yezindawo ezinzima kakhulu emzimbeni wamantombazane, ngakho isihloko sendlela yokupompa umshini ekhaya sithandwa. Ukuze uqeqesho luphumelele, kubalulekile ukubhekana nayo yonke imithetho, futhi okubaluleke kakhulu, ukwazi indlela yokuzivocavoca. Khumbula ukuthi kubalulekile hhayi kuphela ukupompa umshini, kodwa futhi nokudla kahle, ngoba ngaphandle kwalokhu ngeke kwenzeke ukufeza umphumela.
Indlela yokupompa umshini ekhaya nentombazane?
Imisipha yabezindaba ivuselela ngokushesha kunabo bonke abantu, ngakho-ke ivunyelwe nsuku zonke, futhi uma ufuna ukuthi uphendule umshini futhi izikhathi ezimbalwa ngosuku. Isikhathi sokuqeqeshwa okungenani imizuzu engu-20. I-set set of exercises for the press ekhaya kufanele ngempela ihlinzeke umthwalo emisipha ephezulu, ephansi futhi ephansi. Kulokhu, lo mshini uzokwakhiwa ngokulinganayo.
Uhlelo lokushicilelwa ekhaya kufanele lusetshenziswe ngokucabangela yonke imithetho ekhona:
- Qala ukuqeqesha kungemva kwehora emva kokudla. Kubalulekile ukuthi isisu singenalutho, ngoba lapho uqhuba umzimba ngokucindezela isilwane senziwa, futhi kungase kube nesicefe, ukushaya inhliziyo noma colic. Uma kungenakwenzeka, ukuqeqeshwa kufanele kumiswe. Ngemuva kweseshini akunconywa ukuba udle amahora amabili.
- Iqala ngokufudumala, okuzogwema ukulimala, futhi kuphinde kuthuthukise ukuphumelela koqeqesho. Kungcono ukunikeza okuthandayo kwi-cardio. Ukuqeqeshwa kufanele kuphele nge-hitch.
- Yenza umsebenzi ngamunye izikhathi ezingu-15-20, okwenza izindlela ezintathu, phakathi kokuphumula okufushane okuvunyelwe.
- Ukuze uthole imiphumela, kubalulekile ukunaka ukuphefumula . Ukukhipha umoya kufanele kwenziwe ngomthwalo ophezulu, futhi ukuxhuma ekuphumuleni.
Manje ungaqhubeka nokuzivocavoca, okuyinto namuhla eningi kakhulu, ngakho-ke ake sigxile ekusebenzeni kwabo.
Izindlela ezinhle kakhulu zokushicilela ekhaya:
- Ukuphikisana nokuphakanyiswa kwezinyawo kunika umthwalo emisipha yomshini ophansi. Zibeke emhlane wakho bese ubamba izandla zakho, isibonelo, emilenzeni yetafula noma isepha. Phakamisa imilenze yakho eguqa ngamadolo, futhi lapho ifika engxenyeni efanele phansi, udinga ukuphakamisa isikhumba, uqondise imilenze yakho phezulu.
- Ukuze ulayishe kokubili umshini ophansi nangaphezulu, yenza lokhu okusebenzayo: hlala emhlane wakho uphakamise imilenze yakho eqondile ukuze ibe yi-perpendicular phansi. Amandla kufanele aphakanyiswe ukuze afane nemilenze. Ungathatha isigungu esisodwa sokwandisa umthwalo. Umsebenzi womsebenzi ukufinyelela ezinyaweni ngokuphakamisa ingxenye engaphezulu yomzimba.
- Ngokushesha uphonsa umshini ekhaya entombazaneni ngaphandle kokusebenzisa imisipha ye-oblique ngeke isebenze, ngoba ukuzivocavoca okunjalo kukuvumela ukuba ususe izinhlangothi ezimbi zokulenga. Imiphumela emihle inikezwa umsebenzi "i-Russian twist". Hlala phansi, uguqa ngamadolo. Ingxenye engenhla yomzimba kufanele ihlukumezwe ukuze idale incwadi enomugqa wethanga. Kubalulekile ukuthola indawo ezinzile. Amandla athamela phambili, ephoqa izintende zezandla, noma awathathe i-dumbbell noma i-pancake ebhasini. Ukufudumala kuguqulela umzimba ngendlela eyodwa ngenkathi ubambe izandla ngokufanayo phansi. Ngemuva kokulungisa isikhundla, phindela ngakolunye uhlangothi.
- Ulayishwe kahle ibha yokuzivocavoca. Thatha ukugcizelela amanga, kuyilapho izingalo kufanele ziboshwe ezihlangothini, zithembele ezihlokweni. Umzimba kufanele udale umugqa oqondile. Kubalulekile ukugcina ucindezela njalo. Bamba isikhundla esiphezulu okungenani isigamu somzuzu. Phakamisa umlenze owodwa ukwandisa umthwalo.