Umbuzo wokuthi masinyane ukuphambanisa kanjani imisipha ekhaya inesithakazelo kuwo wonke umuntu ongathanda ukuma, kodwa ngesikhathi esifanayo akanalo ithuba lokuvakashela i- gym . Umzimba ophunywe ngumzimba ungumphumela womsebenzi omude, ophikelela futhi onzima, futhi uma kwenzeka ungenakukwenza ngaphandle kokuqeqeshwa okuvamile, uhlelo olucatshangelwayo lokudla nokusebenzisa ama-dumbbells. Uma izinhlelo zakho zivele ziholele imisipha ibe yi-tonus, ungazenza ngezivivinyo zamandla ekhaya. Sizocabangela lokhu okuhlukile ngokuningiliziwe.
Kanjani ukuphambanisa umzimba ekhaya?
Emisipha yomzimba wonke weza nge-tonus, ukuvivinya umzimba okulula nokufinyeleleka kufanelana kahle:
- egijima endaweni;
- ukuqashwa ngamagundane (ama-squats, amaphaphu, izivivinyo zezandla);
- ukuvivinya umzimba okuvamile - ukudonsa, ukuqhuma, ikhoneni, njll.
Kungcono ukwenza uhlelo lokuqeqesha: isibonelo, qalisa imizuzu engu-10-15 egijima endaweni, bese wenza konke ukuzivocavoca okuyaziwayo ngezingqimba zezandla, khona-ke ukuhlaselwa kanye nama-squats anezinambuzane, bese wenza izivivinyo emaphepheni (isibonelo, ekhoneni) bese uphonsela noma udonsa. Phinda lolu hlelo usuku oluthile, kufanele kuthathe okungenani imizuzu engu-30-40. Phinda umsebenti ngamunye kufanele ukhethwe 12-15, inani lezindlela - 2-3, kuye ngokuthi izinga lomzimba liphilile.
Uma unesithakazelo sokuthi usheshe uphakamise isifuba sakho ekhaya, engeza inani elikhulu le-push-ups nokuzivocavoca okulula kuya enkimbinkimbi: izintende zihlala zihlangene ezingeni lesifuba, izimbambo zibheke ezinhlangothini. Kungakapheli umzuzu, kufanele uphakamise isandla sakho entendeni yesandla sakho kunzima ngangokunokwenzeka. Phinda izikhathi ezingu-2-3.
Ungasheshisa kanjani imilenze yakho ekhaya?
Ukuphambanisa imisipha yomlenze, kuyadingeka ukuthi ufake phakathi kohlelo lokuqeqesha lezo zivivinyo ezithuthukisa ukusetshenziswa kwazo:
- Imisipha ye-gastrocnemius : ukuphakamisa emasokisini ngezandla zezintambo. Yenza kancane, amasethingi angu-3 izikhathi ezingu-15. Khona-ke okufanayo, kodwa ngomlenze owodwa.
- Imisipha yethanga namathanga : ukubulawa kwesibindi - ukuma phansi futhi ubambe izinkukhu phambi kwakho, ukuguqa, ukugcina ukuhlanekezela ngemuva. Phinda izinyathelo ezintathu ngezikhathi ezingu-15.
- Ezinkalweni : ukuhlaselwa okujulile nama-dumbbell ezandleni, ngokuphindaphinda izikhathi ezingu-15 ngomlenze ngamunye ngezindlela ezingu-2-3.
Imisipha yomlenze omuhle kanye nentambo yokuqhafaza, engabuye ifakwe emisebenzini eyinkimbinkimbi . Qaphela, ukubulawa kwefa akuyona impendulo yombuzo wokuthi ungashesha kanjani ukubuyela ekhaya. Ukuphambanisa imisipha yangemuva, kudingeka ulale phansi, ulungise imilenze yakho bese wenza upsurge of torso up 3 amasethi izikhathi 12-15.