Cinezela: inkqubo yoqeqesho yamadoda nabasetyhini

Inkampani yokuxhaswa yiphupha phantse wonke umntu. Enyanisweni, eqinisweni, i-rectus muscle yesisu ishukumisa abanye. Ukuze ube ne- press efanelekileyo, inkqubo yoqeqesho kufuneka icwangciswe ngokucophelela. Bayiqwalasela yonke imiba, kunye nokusebenza okusemgangathweni kufanelekileyo kunoma yimuphi umntu.

Izixhobo zemisipha yeendaba

Ngaphambi kokuba uqalise inkqubo yoqeqesho, kufuneka ufunde imigaqo ethile ekufuneka ibonwe kunye nomsebenzi osemgangathweni (ukuhlala kwindawo egciniweyo, imilenze iguqa ngamadolo kwaye iphumle phantsi, izandla kufuneka zibe ngasemva kwentloko, kodwa zingagcinwanga ngentsimbi):

• Umsebenzo uqala ngokuphakanyiswa kwamahlombe, imbono kufuneka iwele ngokucacileyo emadolweni.
• Icala linokuphakanyiswa kuphela ngama-35 degrees, ngaphandle kokukhawuleza ngexesha elifanayo.
• Isibhinqa asivunyelwe ukuba sincike kwisifuba.
• Umlenze akufanele uqothulwe phantsi.
• Emva kokuguqa ngama-degrees angama-35 kuyimfuneko ukuba uhlale kule ndawo, ekugqibeleni ucinezela umshicileli.

Kuphela ukuba le mithetho iyagcinwa, unokupompa umshini we-chic. Kule ndawo kunye nempawu zayo. Imisipha yomzimba idinga ingqalelo ekhethekileyo, ngoko kuya kuthatha umsebenzi omningi.

Ukulwa namafutha

Ngezantsi zizo ziqhamo ezilungileyo kwi-press. Inkqubo yoqeqesho lwalo hlobo iya kuhambelana nayo yonke into kwaye ayiyi kubangela nengozi kwimpilo. Abayidingi ifomu elihle lomzimba. Ukuzivocavoca okunjalo kuya kunceda ukunciphisa ubunzima, kususe amentimitha angadingekile, uze wenze ifowuni yokunceda.

Le ndlela yindlela efanelekileyo yokulwa nama-fat deposits kwisisu. Ndiyabulela uqeqesho oluqhelekileyo, umzimba uya kuza kwiitoni, kwaye ngaphakathi ngaphakathi kuya kuziva ulula.

Uqeqesho lweesekethe

Ngokuqhelekileyo abantu bathanda ukuqhutyelwa kweetyhula kumaphephandaba. Inkqubo yokuqeqesha ekhaya iyanzima ngoku abaninzi abantu. Emva koko, oku akudingi izixhobo ezongezelelweyo.

Ukusebenza kweSetyhula kukusebenza ngokukhawuleza kunye nexesha lokuphumla elincinci phakathi kwabo. Imithwalo enjalo inceda ukuqalisa inkqubo yokutshisa ioli, ekhokelela ekumeni ngokomzimba.

Ukuqeqeshwa kwamadoda

Inkqubo ngokubanzi yokuqeqesha iifowuni ibandakanya ukuhlaziywa kwazo zonke iimisipha ngokwahlukileyo (eziphezulu, ezantsi, ezithobekileyo ze-oblique). Ngezantsi zizinto eziqhelekileyo nezona zilula, usebenzisa oko unokukwazi ukufezekisa iphupha uze ufumane inkcazelo ye-chic.

1. Ukuphakamisa imilenze yomibini. Le ngenye yeendlela ezibaluleke kakhulu ezikhoyo ekuqeqesheni umshicileli. Inkqubo yoqeqesho kufuneka iqulunqwe ngokubaluleka kwayo. Ukusebenza: elele ngasemva, izandla zibekwe emzimbeni, zombini imilenze (nakwiiyo) iphakanyiswa kude kube yinkalo efanelekileyo, kwaye yabuyela ngokukhawuleza kwindawo yokuqala.
2. Ukuphakamisa umlenze omnye. Kuyafana nokuqala kokusebenza, kodwa imilenze enye. Oko kukuthi, umlenze wokuqala uphakanyisiwe ekupheleni, ubuya, kwaye omnye uphinda into efanayo.
3. Ukuphika emadolweni. Ukuma emadolweni, izandla emva kwekhanda lakho, ukwenza izinto eziphazamisayo. Izibhambathiso kufuneka zithinte ngamadolo ahlukeneyo ngexesha lokutshintsha. Apha kufuneka ukhulise i-press.
4. Ibhayisekile. Inkqubo yokuqeqeshwa ekhaya yenkampani yokushicilela ayinakuyenza ngaphandle kwalo msebenzi. Isiqalo sokuqala: ukulala ngasemva, izandla ezisegumbini, imilenze iguqa ngamadolo kwaye yakha igosa elifanelekileyo. Ukwenza: Musa ukukrazula izandla, amahlombe kunye nomlenze ukusuka kumgangatho, iinyawo kufuneka ziqhutywe zihamba ngokuqhelekileyo, zifanise ukuhluthwa kweebhayisiki.
5. Vumela. Kuzo zonke ezine ezineempembelelo ngqo, ezi zilandelayo zenziwa: ngokuphefumlelwa ngamandla, iimfudu zogcino zixakeka ngokusemandleni, isisu siyaphindwa, kwaye ekugqibeleni i-press ihoxisa. Udinga ukuphefumula kuphela ngeempumlo zakho, ngaphandle kokuphefumla.
6. Ukuphakamisa imilenze kwi-crossbar. Umsetyenzana obunzima kakhulu apho ufuna ilayari okanye umgca. Ukulenga kwi-crossbar, imilenze eqondileyo kufuneka iphakanyiswe kuma-degree angama-90. Le yilapho zonke izihlunu zomsebenzi wokushicilela, ngoko oku kuthethwa ngolu hlobo kunoko, kodwa ngelo xesha, kunzima.

UkuSebenza koBhinqa

Isisu esisisigxina yiphupha lentombazana. Kulo cwangciso inkqubo yoqeqesho iqhutyelwa ekhaya, ngaphandle kweso sixhobo esongezelelweyo. Enyanisweni, ukuzivocavoca kwabesetyhini kulula kakhulu kumadoda, kuba umthwalo onamandla emzimbeni wesini obuthathaka ungakhokelela kwimiphumo emihle kakhulu.

Exercise Standard

Kakade ke, inkqubo yoqeqesho loomatshini yabantwana ibandakanya ukusetyenziswa okuqhelekileyo. Kuqhutywa kulo myalelo:

1. Kufuneka ulale phantsi phantsi, ugobe imilenze yakho emadolweni uze uhlale phantsi, ufake izandla zakho emva kwentloko yakho.
2. Ekuphumuleni, amahlombe aya kuphakama, kwaye emva kwabo i-scapula. Uluhlu luhlala kwisimo esingashenxiswa ngaso sonke isikhathi, sihlasele phantsi.
3. Ngokwamazwi emva kwemizuzwana emibini, kufuneka unciphise amahlombe emagxeni kunye namahlombe kwakhona phantsi (ngokufuthwa kwe-inhalation).

Ukuchaneka komsebenzi kubaluleke kakhulu, kuba ngaphandle koko umphumo oyifunayo uya kufuneka ulinde ixesha elide kakhulu.

Iingcebiso

Ukuze ifomu elifanelekileyo lomzimba wesetyhini, imizuzu engama-15 kuphela ngosuku iya kuba yanele. Ukuzivocavoca okulula kuza kunika iikhabhi kwi-press kunye neemeko ezintle.

Ukuphindaphinda kufuneka kwenziwe malunga namaxesha angama-20-45. Unamandla ukuzithiba kwaye wenze yonke into ngamandla, akufanelekanga, kodwa akudingeki uzizwe uxolo kule nkalo. Umntu ngamnye unokuzimela ngokuzimeleyo ukuba yimuphi umthwalo onokunikezelwa emzimbeni ukuze ukwazi ukuhlangabezana ngaphandle kweengxaki.