Uhlobo oluvame kakhulu lwabantu besifazane yi "pey". Kule nkinga, izindawo ezinenkinga ziyizinkalo, izintathu nesisu. Qaphela ukuthi amafutha agcinwe kulezi zingxenye zomzimba afakwa kuqala, futhi adliwe ekugcineni. Ukuze ulungise isimo, kubalulekile ukuchitha amandla hhayi kuphela, kodwa futhi isikhathi.
Indlela yokulahlekelwa isisindo ezinkalweni, uma lesi sibalo "siphezulu"?
Ukufeza imiphumela emihle, udinga ukusebenza ngezinkomba ezintathu:
- Nciphisa okuqukethwe kwe - caloric yokudla, ngokufaka imikhiqizo eyingozi ngokuwusizo, isibonelo, izithelo, imifino, inhlanzi ephilile, inyama nezinkukhu.
- Ingxenye engezansi yomzimba kufanele ihlale ithola umsebenzi wokuvivinya umzimba: ukugijima, intambo yokuqhafaza, njll.
- Umbalo wesifazane "pear" udinga ukwandisa ivolumu yemisipha yomzimba ophezulu. Kulokhu kuyadingeka ukwenza izivivinyo zezandla nesifuba.
Indlela yokulahlekelwa isisindo emabhodini, uma isibalo se- "ikhasi" -kusebenzisa umzimba
Kunombalwa omkhulu wezinkomba ezemidlalo ukuze unciphise ivolumu emzimbeni ophansi. Ukuze umsebenzi uhlinzeke ngomphumela oyifunayo, kunconywa ukuba ukhethe ukuzivocavoca owuthandayo futhi uyenze ukwenza.
Izenzo eziphumelelayo zesibalo "peyari":
- Bench press . Lokhu kusebenza kuhle kubantu besifazane abanalolu hlobo, ngoba lunikeza umthwalo ezindaweni ezahlukene zomzimba. Ukwenza, udinga ukuthi ube nama-dumbbells. Imilenze kufanele ibe ngamaphethelweni amahlombe, ezandleni kufanele zihanjiswe. Ukwenza umlenze wokunene, kufanelekile ukudonsa ekwakheni i-angle engakwesokudla emadolweni. Phakathi nalesi sikhathi, izingalo ziboshwe ezinhlangothini ukuze izimbongolo zisondele emahlombe. Ukuthatha isinyathelo emuva, bese ubuyela esimweni sokuqala, udinga ukuphakamisa umlenze wakho wesobunxele, ugobile emadolweni, bese uphakamisa izandla zakho. Inombolo yokuphindaphinda ngomlenze ngamunye izikhathi ezingu-15.
- Izikwele zineqhwa . Imilenze kufanele ibe emkhakheni wamahlombe, futhi izingalo zihambisana nomzimba. Yehla ekwakhekeni phakathi kwezintambo kanye namacici e-angle engakwesokudla, bese uphakamisa izandla zakho uphinde uphume. Uphindaphinda izikhathi ezingu-15. Uma ufuna, ungathatha ama- dumbbells esandleni sakho, okuzokwandisa ukusebenza.