Abanikazi babapristi abakhulu bahlale bekhwele labo abanengxenye yomzimba encane kakhulu, becabanga ukuthi ukwandisa izintambo akuyona into elula. Kodwa empeleni, lokhu akunjalo, ukwandisa izintambo kunezivivinyo ezikhethekile, ukuqaliswa okuzodinga umzamo othile. Kodwa-ke, ukwandisa umthamo wezintambo kunendlela elula: ukubeka umzimba wakho kudokotela ohlinzayo waseplastiki. Kodwa, uma ungavumi ngisho nombono onjalo, khona-ke indlela yokuphuma kuphela imidlalo. Yiqiniso, iningi lemikhuba yokuzivocavoca yokwandisa umthamo wezintambo kungenxa yokuzivocavoca ekuzivocavoca. Kodwa labo abangenawo ithuba lokuya emagumbini ama-fitness akufanele baphelelwe ithemba, ukuqeqeshwa okuphumelelayo ukwandisa izinyawo ekhaya. Futhi akuzona zonke eziyinkimbinkimbi.
Ukuzivocavoca ukwandisa izintambo
- Enye yezindlela eziphumelelayo kakhulu ukwandisa izintambo futhi ubapha ifomu elihle, yizikwelethi. Uma lokhu kuvivinya kwenziwa ekwenzeni i-gym, uzobe unconywa ukuba wenze ama-squats ngokujulile ngangokunokwenzeka, futhi ngisho ne-barbell emahlombe akho. Ukuzivocavoca kunzima kakhulu, futhi kuphi ukuthatha ibha ekhaya? Ngakho-ke, ekhaya, lokhu kusetshenziselwa ukwandisa izintambo kungenziwa ngokuthatha ama-dumbbells (alingana nesisindo sencwadi, noma iyiphi enye i-agent yokulinganisa). Okokuqala, ungenza ukuhlala okungaphelele, kodwa zama ukuqiniseka ukuthi umpristi cishe uthinte izithende. Zama ukuza kulokhu kamuva. Lo msebenzi uwenziwa ngamasethi amabili, 10-15 ukuhlala ngamunye. Qaphela ukuthi izithende aziveli phansi.
- Okunye ukuvivinya umzimba okwandisa izintambo - ukuhamba, kodwa hhayi okulula, kodwa odongeni. Yenziwa kanje. Lala phansi, izandla phezu kwesiqu. Futhi izinyawo, zikhothamele ngamadolo ekhoneni lika-900, ziphumule odongeni. Kuhle nakakhulu, empeleni ukuhamba. Izinyathelo ezimbili odongeni phezulu, ezimbili phansi. Ubunzima bukhona eqinisweni lokuthi phakathi nalokhu kusetshenzwa izintambo ezivela phansi kudingeka ziqedwe. Udinga ukwenza lo msebenzi izikhathi ezingu-10-15.
- Ukuqeqesha imisipha yangaphakathi kwethanga uzodinga isihlalo nebhola. Isihlalo sidinga inetha, futhi ibhola liphoqa phakathi kwamadolo. Cindezela ibhola ngezinyawo zakho cishe imizuzwana engama-30.
- Futhi nansi omunye umsebenzi wokuqinisa izintambo kanye namathanga angaphakathi. Awekho amathuluzi wesandla adingekayo. Hlala phansi phansi, thatha izandla zakho uphinde uziphumule phansi. Futhi-ke udinga ukuqhubekela phambili nokubuyela phansi, usebenzisa izintambo zakho zokuhamba. Udinga ukwenza lo msebenzi ukuze uthole imizuzu engu-2-3.
- Ukuzivocavoca kakhulu ukuze kuqiniswe i-gluteus maximus ukuhoxisa umlenze emuva. Kulo msebenzi, udinga isihlalo. Hamba uncike izandla zakho emhlane bese uqala ukwenza izinyawo ze-mahi emuva, uzama ukuphakamisa phezulu ngangokunokwenzeka. Inombolo yokuphindaphindiwe ngu-10-15 ngomlenze ngamunye. Uma ufuna ukuqinisa ubuso obungaphakathi kwethanga, kuzomele wenze ukuguqula ngezinyawo lwakho ohlangothini, futhi uphinde uphumule ngemuva kwesihlalo.
- Hlala phansi phansi ngamadolo akho nezinkalo, umhlane wakho udinga ukuqondiswa. Lungisa umlenze owodwa emadolweni bese uyiphakamisa ukuze umlenze nengemuva kube munye owodwa. Futhi sesivela esimweni esinjalo siyaqala ukwenza izinyawo ze-mahi phezulu naphansi. Inombolo yokuphindaphindiwe ngu-10-15 ngayinye indlela, futhi izindlela, nazo, azikho ngaphansi kwezingu-2. Ngokuvamile, ukuvivinya umzimba kwenziwa ngezinyawo zombili. Futhi qiniseka ukuthi ugcine i-back back flat. Lo msebenzi usebenza ngemuva kwethanga kanye ne-gluteus maximus.
Yebo, uma uthola inani elifanele kanye nokuma kwezintambo, ungaphonsa umzimba. Noma kunjalo, ukugcina ukuma okudingayo ukuthi kwenziwe. Futhi kungcono kakhulu ukwenza uhlobo oluthile lwemidlalo. Isibonelo, qala ukugibela ibhayisikili noma ukuguqa ibhola, noma ugijima nxazonke ekuseni.