Isibeletho esibi kuyinkinga yamantombazane amaningi, futhi konke ngoba amafutha avela kule ndawo aya kancane kancane. Konke lokhu kubangela ukuthandwa kwesihloko - ukuthi yini ongayisusa isisu . Ukuze uzuze imiphumela emihle, kubalulekile hhayi kuphela ukudlala ezemidlalo, kodwa futhi ukulungisa umsoco wakho, ngoba kuxhomeke kulokho abantu abakudlayo, umphumela uncike kakhulu. Gwema ukudla okunamafutha nokulimazayo, ukukhetha ukudla okunempilo nokuphansi kwekhalori. Ukuze uthole imiphumela emihle, kubalulekile ukuthi umzimba uthola amakholori angaphansi kunalokho obekulahlekile.
Yikuphi ukuvivinya umzimba okususa amafutha esiswini?
Le nkimbinkimbi kumele ihlanganise izivivinyo ezihlose ukuqinisa imisipha yezindaba, kanye nokukhuthaza ukushiswa kwamafutha. Kubalulekile ukuqaphela ukuthi awukwazi ukulahlekelwa isisindo endaweni eyodwa yomzimba, ngakho umthwalo kumele ube yinkimbinkimbi. Ukuzivocavoca ukususa isisu nokuphambanisa umshini, kudingeka wenze izikhathi ezingu-3-4 ngesonto. Ngokuqondene nokuphindaphinda, yenza izindlela ezingu-12 izikhathi ezingu-12-15. Kubalulekile ukusho ngokuphefumula: udinga ukuphefumula ekuqaleni kokusebenza, bese uphumelela ekuthwaleni okukhulu. Ungakhohlwa ukuthi kuqala udinga ukufudumala imisipha yakho ngokwenza ukufudumala , ngoba awukwazi ukwesaba ukulimala futhi umphumela uzoba ngaphezulu.
Yikuphi ukuvivinya umzimba okuzosiza ukususa isisu:
- Ukuba ngemuva, kufanele ugobe imilenze yakho ibe nekona elungile epeni lakho, bese uthola izandla zakho ngemuva kwekhanda lakho. Umsebenzi - ukuphefumula, ukhombise isigqoko sesandla esisodwa kumadolo ahlukile. Ekuphumeni kwemoya kuthatha isikhundla sokuqala bese uphinda okufanayo ngakolunye uhlangothi.
- Beka emhlane wakho ukuze ama-shoulder blade angacindezeli phansi. Phakamisa izingalo nemilenze phezulu, ukuze ziqonde kahle. Umsebenzi ukufika ngamadolo ngezandla zakho. Kubalulekile ukuthi i-pelvis ifakwe phansi futhi ingasuswa. Ukwandisa ingxabano, phakamisa izinyawo zakho 20 cm phansi.
- Ukuze lokhu kusetshenziswe, ukuze ususe amafutha esiswini, thatha ibhola ngesandla, uma kungenjalo, khona-ke ama-dumbbell noma omunye umthwalo uzokwenza. Kungcono uma isisindo singama-2-3 kg. Zibeke phansi phansi, uphakamise imilenze yakho, uguqe ngamadolo akho uwele kuwo emagumbini. Phakamisa umzimba futhi, ugcine ibhalansi, iya ezimpini. Umsebenzi - obambe ibhola ezandleni zakhe, uyithumele, bese ngakwesobunxele, bese ngakwesokudla.
- Yima ebhasini, ubeke izandla zakho ngaphansi kwamahlombe akho. Umsebenzi - ngokuzenzekelayo udonsele kuwe, khona-ke ilungelo, khona-ke idolo elingakwesokunxele, ungakhohlwa ukuphefumula kahle;
- Zibeke emhlane wakho bese ufaka izandla zakho ngaphansi kwesinqe sakho, kodwa ungazihlakaza ngokugxila. Phakamisa imilenze yakho endaweni ethile ka-15-20 cm. Bend futhi unciphise imilenze yakho, wenze "izikhali".
- Lokhu kusetshenziselwa ukususa isisu, kwenziwa ngezinyathelo eziningana. Ngenkathi usendleleni yakho, fakaza imilenze yakho uhlukanise futhi ugobe owodwa emadolweni. Gudla ingalo kusukela ohlangothini lomlenze ogobile phezulu, kanti enye-ukugoba ku-elbow. Phakamisa umzimba bese uqondisa ingalo, uhambisa isitimela esintendeni. Esikhathini sokugcina, phakamisa izinkalo bese uphonsa umlenze phambili. Ukulungisa isikhundla seminithi embalwa ukuzwa ukucindezeleka, bese ubuyela emuva esimweni sokuqala, ngemuva kokuhamba kuzo zonke izigaba. Ungakhohlwa ukuphinda usebenzise umsebenzi ohlukile.
- Ngenkathi ngemuva, phonsa imilenze yakho, ugcizelele ezithende bese ukhomba amasokisi phezulu. Umsebenzi ukuphakamisa izinyathelo phezulu ukuze umzimba uphindze umzila oqondile. Ngesikhathi esiphezulu, hlala isikhashana bese uphonsa endaweni yokuqala.
Khetha izivivinyo eziningana ezivela ezikhethweni ezikhethiwe bese uzifaka emisebenzini yesikhombisa, bese ubeka esikhundleni sazo ezintsha. Lokhu kubalulekile ukuze imisipha ingajwayele umthwalo, ngaphandle kwalokho ngeke kube nomphumela. Ukuqaphela yonke imithetho kuyokwenzeka ezinyangeni ezimbalwa esibukweni ukuze ubone omunye umuntu.