Ososayensi baye bafakazela ukuthi ngaphandle kwemisipha ejwayelekile, ukuhamba kwamalunga kunciphisa, okuthinta kabi izinga lempilo. Ukuzivocavoca kokwelula umzimba wonke kulula, kodwa kunezinzuzo eziningana, isibonelo, kunciphisa ukungezwani kwemisipha, kwandisa ukuhamba okuhlangene, kuthuthukisa ukuhlanganiswa kokunyakaza , ukujikeleza kwegazi, njll. Ukuzivocavoca okunjalo kuyasiza kubantu abahlanganyela ezemidlalo, ukuthuthukisa imiphumela.
Izivivinyo eziyinkimbinkimbi zokwelula umzimba wonke
Okokuqala, cabanga ngemithetho embalwa edinga ukucatshangelwa ukuze uzuze imiphumela emihle futhi ugweme ukulimala:
- Ngaphambi kokuqeqeshwa, udinga ukufudumala kahle, ngoba ngaphandle kwalo ingozi yokulimala iphezulu kakhulu. Kungcono ukukhetha noma yikuphi ukuqondisa kwe-aerobic.
- Zonke izivivinyo zokwelula ekhaya zenza kahle ngaphandle kokunyakaza okungazelelwe.
- Ngesikhathi sokuzivocavoca, kufanele uzame ukuphumula ngangokunokwenzeka, ngoba ngokuphazamiseka umfutho we-muscle ukhula.
- Kubalulekile ukugcina umhlane wakho endaweni, futhi uphefumule ngokushelela ngaphandle kokulibala.
- Ukuze uthole umphumela, udinga ukuqeqesha okungenani izikhathi ezintathu ngesonto. Isikhathi sesifundo esisodwa singama-30-50 amaminithi.
- Ukuzivocavoca kokwelulela indlu kufanele kwenziwe ngokulinganayo, uchithe isikhathi esilingana nesikhathi. Uma kungenjalo, umphumela awutholakali.
- Ukukhathazeka okuncane ngesikhathi sokuqeqeshwa kuyamukeleka, kodwa ngezinzwa ezibuhlungu kakhulu, umsebenzi kufanele umiswe.
Manje ake sihambe ngokuqondile emisebenzini yokudambisa imisipha, engasetshenziswa ekuqeqesheni ekhaya.
- Ngokuba welula imisipha yangemuva . Yima emadolweni akho, ubeke izintambo zakho kuzo zonke izithende zakho, noma phakathi kwazo. Hamba phambili futhi welula izandla zakho ngokuya phambili ngangokunokwenzeka. Kudingekile ukuqhubeka ukukhothamela ukuphakama kokuphakama esifundeni sesinqe. Ekugcineni, ukuma kwenziwa.
- Ukwelula imisipha ye-latissimus yangemuva . Sondela odongeni ukuze kube ngesitebhisi, bese ugoba kuwo ngesandla esiboshiwe elangeni (bheka isithombe). Gcina umzimba wakho phambili kuze kube yilapho uzwa ukucindezeleka ngemuva kwakho. Khiya isikhundla futhi uphumule.
- Ngokuba welula amahlombe . Khipha ingalo eyodwa phambi kwakho bese uyibamba ukuze ihambisane nephansi. Bese ubamba isigqoko ngenye isandla bese udonsa ingalo eya ehlangothini elihlukile. Kubalulekile ukuthi ukunyakaza kwenzeka endizeni efanayo. Emva kwalokhu, phinda okufanayo nangakolunye uhlangothi.
- Ukwelula izintambo namazinyane . Ukuhlaselwa okujulile kungenye yezindlela ezilula kakhulu zokuzivocavoca , njengoba kukuvumela ukuba usule imisipha yangemuva, izintambo zezinqulu, ubuhlungu kanye namathole. Yenza i-lunge ejulile ngonyawo olulodwa, futhi ngamadolo wesibili uthinte phansi. Zama ukugcina unyawo lwakho kude kakhulu ngangokunokwenzeka. Ngemuva kwalokho, phuma futhi ufinyelele umlenze wangaphambili, ulungise isimo. Phinda kokubili izinyawo.
- Ukwelula imisipha emihle . Hlala emhlane wakho, welula imilenze yakho phambili, bese-ke, umlenze owodwa uguqa emadolweni bese ugoqa izandla zakhe. Cindezela ngobumnene emadolweni, ulidonsa ebusweni. Lapho usule kakhulu, qiniseka ukuthi uhlala isikhashana. Phinda kokubili izinyawo.
- Ukwelula imisipha ye-pectoral . Ukwenza lo msebenzi, vumela ngokuqondile imilenze yakho ibe mkhulu kunamahlombe akho. Beka izandla zakho ezingemuva phansi ukuze iminwe yakho ibheke phansi futhi amahlombe akho abuyele emuva. Umsebenzi ukukhipha kahle amahlombe, uzama ukuwahlanganisa.
- Ukwelula imisipha yezinyopho nesisu . Yima emadolweni akho, ubeke izinyawo ezinkulu kunesikhumba. Okokuqala uhlale emagodini, bese uhlehlisa kancane futhi ulale emhlane wakho.