Isikhumba esincane singenye yezinkomba zomzimba wesifazane. Maye, abaningi abakwazi ukufeza "ispip" esinqeni, hhayi kuphela ngenxa yokungabi nokuzinikela nokushisekela, kodwa ngezizathu ezihlukahlukene. Ngisho nokuzivocavoca kangcono kobunqunu obuncane akuqinisekisi umphumela we-100%.
Kungani insimu encane ixhomeke?
Ngaphambi kokuba siqale ukuzivocavoca ngomzimba omncane (okuyiqiniso ukuthi ngandlela-thile ungashintsha ukubukeka), ake sikhulume ngokudabukisayo - izimo lapho isiqhwa se-aspen singeke sifike khona:
- ukuzalwa - uma abesifazane emndenini wakho bebadumile ngenxa ye-stumpiness yabo nethambo elithulu, ama-aper, ayibonakali;
- ibanga ukusuka emithanjeni kuya ezinkalweni - isikhathi eside, ibanga eliphakeme lokwenza isisindo se-wasp;
- ama-hormone - ngokuqukethwe okwandisiwe kwama-hormone wesilisa, umzimba wesifazane ulahlekelwa ubufazi bawo, kuhlanganise nobuqili besinqe;
- umzimba - hypersthenicism ukufeza ukunambitheka kwesinqe kunzima kakhudlwana kunezinkanyezi.
Imithetho yokuzivocavoca umzimba
Kodwa, noma kunjalo, ukuvivinya umzimba kuyiyona ndlela efanele futhi yindlela kuphela yokwenza isikhumba sibe mncane. Ngandlela-thile, futhi ngandlela-thile, basasiza futhi nazo zonke izinto ezingavumelekile zemvelo.
Umbono mayelana nokuphumelela kokuzivocavoca komshini wokugqoka okwenziwe ngomunwe kubhekwa njengephutha. Ukumisa umshini nsuku zonke, ungakwazi nje ukwandisa ububanzi bomzimba wakho. Imisipha ye-press, ngenkathi ithoni, lisekela okhalweni, kodwa ungenzi lube mncane.
Kubaluleke nakakhulu ukuthi ukuqeqeshwa okuyisimiso sokuqala kwesikhumba esincane kunomthwalo wemoto, ngoba kunomthetho - amafutha avela okhalweni azokwehla kuphela uma engasekho emzimbeni wonke. Hlanganisa umzimba wama-cardio nezikhwepha ekusebenzeni kwakho. I-Cardio iyasiza ukufudumala imisipha, nokuqeqeshwa kwamandla kuzoqinisa imisipha eseduze yomshini.
Ngaphambi kokuqeqeshwa kuyadingeka ukuba kusetshenziswe ukufudumala, futhi emva kokuqeqesha - ukwelula. Ukufudumala kuvimbela ukunqamuleka kwemisipha ngesikhathi sokuqeqesha, futhi welula - kusuka ebuhlungu nasekuqongeni kwe-lactic acid ngemuva. Ngaphezu kwalokho, yilapho okwenza imisipha yethu iqiniswe, iqiniswe ekuqeqesheni amandla, ihlukaniswe, inesifazana, futhi ingagcini, njengabasebenzi bomzimba.
Futhi, mhlawumbe okubaluleke kakhulu - ungathembeki esikhwameni sakho ngamathafa. Amantombazane ahamba ngendlela engakwesokunene nangakwesokunxele, enethemba lokuthi bazoshisa amafutha emaceleni abo. Lokhu kusebenza kungenziwa futhi kudingeke kwenziwe ukufudumala, kodwa uma ugoba induku, ngosizo lwamathambeka uzobe uhlakulela imisipha ye-lateral ye-press, okusho ukuthi ngeke ube mncane, kodwa ukhululeke.
Ukuzivocavoca
- Amagundane agxile ububanzi eceleni, amadolo agobile, izandla phambi kwakho. Siqala ukuphikisa leli cala ngakwesokudla nangesobunxele. Phakamisa umshini ngaphambi kokuzivocavoca okuqhubekayo.
- Imilenze iguqa ngamadolo, izandla phambi kwakhe, sihlala phansi. Senza ijika, bhonqa isandla sokunene bese uthinta i-elbow phansi. Siphenduka ngokunye ngezandla zombili - izikhathi ezingu-16.
- Isikhundla sezandla nomzimba sihlala singashintshi, imilenze idonswa phansi phansi ngakwesokudla kuya emzimbeni. Siphindaphinda ukuguqulwa kokuzivocavoca 2 ngemilenze ephakanyisiwe.
- Ukuncintisana: ukulungisa isimo somzimba ekusebenziseni okudlule, phinda uhlangothi nomzimba nesandla, ngenkathi uqondisa umlenze ohlukile. Sinezinye izinhlangothi, senza izikhathi ezingu-16.
- Silala phansi, ngakwesobunxele ngemuva kwekhanda, okulungile kubeka eceleni. Ema-akhawunti amane selulela isandla sokunene kwesithende sokunene, bese ku-akhawunti amane sibuyela ku-FE. Phinda - izikhathi ezingu-8. Sishintsha izandla.
- Salala phansi, izandla zihamba emzimbeni, imilenze isigamu futhi iphakanyiswe, imilenze emine isilwe phezu kwekhanda, isusa ipulangwe phansi. Bese sibuyela kuma-akhawunti amane ku-IP. Phinda izikhathi ezingu-8.
Ukuzivocavoca kwesiqhwa kufanele kwenziwe okungenani izikhathi ezine ngesonto, kuhlanganise nemithwalo ye-cardio.