Ups ezinzwaneni ngoxa bemi: iimpawu kunye netheknoloji msebenzi

Emzimbeni wakhangela kufanelekile, kubalulekile ukuba ukuqeqesha kuphela ukuba umntla, amathanga neengalo, kodwa musa ukulibala malunga shins zakho. Ukuza kuthi ga ngoku, iphuhlise imithambo apho ugxininiso kwi amathole. Kuba kulayishwa kakhulu kakuhle, sivumele impompo shin ekubhekiswa ups iinzwane xeshikweni emi ngeenyawo. Kukho ezinye iindlela, ukuqeqesha emilenzeni.

Ekwenzeni imisebenzi enjalo kwimfundo ngokwasemzimbeni, elowo landela injongo yakhe - umntu uzama yokumpompa up izihlunu ithole, ngoxa abanye siceba ukuba unciphise umzimba kwezi nkalo. Njengoko bonke abantu ukuphumeza kanye ezo iziphumo kwananwe ngayo mayingakhululwa ebandakanyekileyo, kwaye loluphi uhlobo lomthwalo kukhokelela le njongo? Le Mboniselo iza kuxoxwa ngezantsi.

Ingakumbi izihlunu ithole

Ngokuqhelekileyo, umlenze esezantsi uphuhliso lwabo kufuneka ihambelane ne zomfana. Ukohluka eli qela imisipha kukuba nako kwabo ibuyambo ekhawulezileyo. Ngaphezu koko, amaqanda beqine kunene kwaye banako ukusebenza, iimpawu ezinjalo ukuba ukuthwala imithwalo ezahlukahlukeneyo ubungnqongqo. Kodwa kule kukho ubunzima, ngenxa yonyamezelo yayo, eli qela kwezihlunu kucingwa kakhulu "lexinene" yophuhliso. Ukwenza le umzantsi womlenze kwimali kwaye nokuba anomoya, kufuneka sizingise.

Ukubaluleka efudumeleyo-up

Into yokuqala kufuneka ufunde ukwakha indlela izihlunu ithole, kodwa ukuze impilo yabo. Kuqeqesho ukhuseleko phambi kokuba udidi ngalunye kufanele ukwenza ukuzilolonga. Le nkqubo elula kuya kwandisa ukuhamba kwegazi, ukunyusa okubuyela kwimo yazo nemisipha, nokwandisa imveliso kolwelo lwamalunga, aye ekuthambiseni ukuba amalungu. Kulo mzekelo unako ukukhonza njenge eshushu-up imithambo yokuzolula. izihlunu abaqeqeshiweyo koko kwakhona ngokukhawuleza emva umthambo.

iqela lezindululo

Ukuba nje uqalise ukwenza imithambo kwimfundo emzimbeni, ukusebenzisa izihlunu umlenze, ngoko la macebiso ezilungele abantu.

• Ukunika umthwalo ithole, oko akuyonto ngaphezu kanye ngeveki, kwaye oku kuvamise ngokwaneleyo. Kwakhona abasanda kungcono ukugxila imithambo ezimbini ezisisiseko, yaye kuphela emva kokuba Kucetyiswa ukuba uqale sokwahlula. Izihlunu ithole ezi ngeenzwane bakho abadala bemi isiseko.
• Izihlunu ezinyaweni zakhe ngokukhawuleza ngokwaneleyo ukumelana noxinzelelo, nto leyo esisizathu sokuba ukusetyenziswa ilungileyo ubuchule ezahlukeneyo ezifana uthabatha, supersets, kunye nabanye.
• Amathole niqalise ukuphendula kuqeqesho kuphela 13-15 nabathengisi evenkileni, ngelixa kwamathanga ifuna 8-10 kuphela.

asebenzisa Technique

Ukuba ukhangela ukumpompa phezulu izihlunu imilenze, indlela elula ukuba sifeze kwiholo, apho kukho izixhobo ezikhethekileyo umthambo. Yenza uphuculo ngeenzwane zenu ngexesha bemi, kufuneka zilandele ngqo le iteknoloji wavunywa.

1. Siya evela kumatshini, imilenze iqonga zibekwe ukuze isithende ze-unyawo phakathi "ejingayo". Phakathi kwabo kufuneka ibe kumgama ngaphezulu akukho kunokuba athwale-magxa. SOCKS ungakwazi ukwandisa kancinci ecaleni, ukuba elula, kubashiya kufana omnye komnye. Umva kunye nemilenze kufuneka zigcinwe ngqo, kunye namagxa - abanye phezu roller kule mshini.
2. Lo msebenzi iqala kunye ukunqamka okunokwenzeka ngenxa izithende sezantsi kangangoko kunokwenzeka.
3. Xa uphefumlela ngaphakathi ukuphefumla ukulibaziseka, yaye ngelo xesha sifumana kwaoko, bawurhuqa amaqatha phezulu kangangoko. Phezulu unqumamo kancinane ngeli xesha izihlunu ithole kufuneka zizame.
4. Nge zingumphunga isithende phantsi lokuqala.
5. Yenza inombolo oyifunayo kophindo.

Bokuqonda, yaye kufuneka ulicingele

Eliphuma kwi iikawusi bemi baba ngempumelelo ngakumbi, le miba ilandelayo kufuneka ithathelwe ingqalelo kuyilo zabo:

• Kuba ukufunda eli qela izihlunu kufuneka enze iiseti-3 ukuya kwezi-5, ezibandakanya nabameli 15-20.
• Kucetyiswa ukuba basebenzise ubunzima medium, kuba ukuba sindisa ngokwayo, kuya kuba nzima ukwenza inani elaneleyo kophindo, kwaye kanye impumelelo msebenzi ixhomekeka kuzo. Kodwa belula akayi ukulayisha izihlunu njengoko kuyimfuneko.
• Qinisekisa ukuba umva wakho agobe, kunye namagxa, esinqeni kunye izithende ebambe kumgca enye. "Bavuma" nayo intloko akufuneki. Zonke iintshukumo bebekelwa amaqatha.
• Izihlunu ukufumana uxinzelelo ngakumbi ukuba awo isendaweni eliphezulu. Kufuneka silwele ukuthoba izithende isezantsi kangangoko kwaye kutsiba nje phezulu.
• Kubalulekile ukulandela ukuphefumla echanekileyo, ukuba ukuba ukulibala umnqonqo kuya kuba nzima ukuba abambe bulungiswe.
• Ukuthintela umonakalo imisipha, kuyimfuneko ukuba uye kamnandi, kwaye okukhona umthwalo, i ngenyameko ngakumbi kufuneka ibe intshukumo ezantsi. Ephakamisa kunokuba ngakumbi enamandla kwaye ezibukhali, okona kubaluleke kakhulu, namandla uhlobo ithole izihlunu.
• Yenza ikhefu encinane ngexesha ngalinye xa kuvela abakwindawo liphezulu. Le stop kudala uxinzelelo olongezelelweyo.
• Lusala emazantsi ayikho kuyimfuneko, kodwa oko kunokwenziwa, ukuba ngaxeshanye ufuna olule izihlunu. Ngaba uyeke ezantsi, ukuba kuqeqeshwe kunye nobunzima kakhulu.

Bonisani kwindawo ehleli

Le ndlela ilandelayo nayo kucingelwa ukuba isiseko kwaye ikuvumela yokuqeqesha kunye soleus kwezihlunu. Ngoko ke indlela yesibini ukumpompa up amathole - liphuma ngeenzwane yakhe ehleli. Ekuqaleni, kufuneka ulungiselele ibhari apho ubeke iinyawo zakho. Kufuneka ube malunga 5 okanye 7 iisentimitha, kodwa hayi ngezantsi. Kananjalo kuya kufuneka eliphezulu bar kwaye esitulweni, kodwa oku ukulingana ukuphakama yakho.

Kwindawo yokuqala wena uhleli phezu kwesitulo, iinzwane na kwi bar. iqabane lakho liya kubeka lo Nge ngamadolo zakho. Kufuneka kube nzima ukubamba ukuba akukho cool bembande. Mamela elula umsipha ithole phantsi ubunzima.

Yenza uphuculo ngeenzwane babo ubunzima kufuneka kakuhle ngexesha elifanayo umzantsi womlenze kufuneka uneengxaki. Ukuphakamisa isithende phezulu, ubambe intshukumo okomzuzwana. Hamba uhle ngokuzola, yiva, indlela izihlunu ithole. Xa kwempixano eliphezulu kwakhona ume kancinci wesibini uze Ukuyiqonda phezulu ubunzima. Zama ukuqonda umthambo ukuze kwabakho imvakalelo elivuthayo emilenzeni. Abadala ziphindwa kufuneka izihlandlo eziliqela ngenxa yenu.

Ngexesha umthambo kubalulekile ukulandela umoya. Ukuphefumla phezu ekwehliseni kunye nokukhupha - ngelixa nokuphakamisa weight.

Endaweni bar unokwenza uphuculo ngeenzwane zakho dumbbells, kodwa kufuneka nabo ukubamba ngezandla. Ukongeza, umthambo efanelekileyo kwingqesho mshini ethile. SOCKS lungalungiselelwa ngeendlela ezahlukeneyo, nokuba zikhangeleka ngaphakathi, ngaphandle okanye ngaxeshanye.

Thina ekhaya

ukuba akakwazi ukutyelela i "nokungqisha", kunokwenzeka ukuba ukuqeqesha egumbini lakhe. Ukuze wenze oku, siza kuxoxa yokwakha izihlunu ithole ngaphandle kokusebenzisa izixhobo zemidlalo. Okokuqala kufuneka ukubuyisela bar, owaliweyo phantsi kweekawusi kodwa enye le ndaba. Kunokuba ibe yimpumelelo incwadi-ubungakanani okanye ngomthi ngombala ukuba naphi phezu ibhalkhoni. Okulandelayo, ekhethiweyo isitulo enganyangekiyo ubungakanani lula, kwaye nezilinganiso intonga endaweni. Njengoko yimilinganiso ezongezelelweyo zingasetyenziswa iibhotile ezinkulu zamanzi okanye iibhokisi ezele iincwadi okanye izixhobo. Ukuchola izixhobo umthambo, ukulungele ukuqalisa uqeqesho. Yenza uphuculo phezu kawusi kungenziwa ehleli buciko ngasentla.

Ekwenzeni imilenze zeenkomo ezinqinileyo

Kuba imilenze ezibhityileyo kakhulu kwezinye uqheliso ungongeza isifundo elilandelayo eziya kunceda ufumane kwemisipha mass eyimfuneko ngokwenza ekhaya.

Emi ngqo kwaye netshiki izandla phantsi, kuyimfuneko ukuba uphakamise iinzwane, kusala emva kwakhe kuphela. Ngobunono ukudlulisela ubunzima baze babe iinzwane. Emva koko phinda intshukumo kuphela ngomlenze omnye, ngoko ke omnye. Lo msebenzi wenziwa amaxesha malunga 15 ukuba indlela nganye. Ngoko ke ukwenza koboniso ezintathu. Ezandleni unokuthabatha dumbbell.

Nciphisa amathole

Zokufuna ukuba balahle kwamantloko ezinkulu, unako ukwenza ikhaya umthambo ukuze elwe imilenze. Ukuba indlela ebanzi kule ngxaki, ngokuthe ngcembe ukunciphisa ivolyum ithole, nomzimba uya kukhangela kufanelekile ngakumbi. Yimeko ebalulekileyo amaxesha uqeqesho, nto leyo kucetyiswa ukuba ukutsiba.

1. Ukutsiba intambo yindlela esebenzayo ukutsala amathole neenyawo yonke. Kuba eyeyomzimba, tsiba omabini imilenze imizuzu eli-15. Emva kwexesha uxhumayo siyaqhubeka kuqala enye, ngoko kwelinye yonyawo, nokuba imizuzu emihlanu.
2. Okulandelayo, uya kufuneka uSihlalo eziqhelekileyo back ukuba akwazi bathembele. Ukuya-inventri, unyawo zicwangciswe ngaxeshanye. Tsala omnye umlenze phambili, ezama kangangoko kunokwenzeka ukuze utsale sock, ngoko wenza ujingi elibukhali umva. Le nkqubo iyaphindwa ukuba umlenze yesibini. Ngexesha uqeqesho kuyimfuneko ukuba kugxininiswe kwinto yokuba amathole wahlala eladlulayo. malunga amane kophindo ezifunekayo ukuze Amazing elungileyo.
3. Lo msebenzi yenziwa webhaleyi, kwaye eneneni ezaziwa ukuba imilenze yabo omhle othandekayo xa ikhula. Kubhetele ukuba ukuthatha iintshukumo ezilandelayo eludongeni ukuze kube lula ukugcina ibhalansi yakho. The tyaba umva, ulale enxuseneyo emagxeni senyawo. Qala i ezintle izihlandlo-20. Unyawo kufuneka ngokuqinileyo phantsi. Ngexesha elilandelayo zihleli-ups 20 amadolo imilenze bent waphakamisa ngeenzwane zakhe.
4. Ukujikeleza amaqatha. Kuba eyeyomzimba ukuze kuthi tye. Ukuze ukuba ukuphazamisa ngesandla, ukuba asuse ibhanti. Izigqibo kunye nokuphakamisa unyawo phambili. Emoyeni, siya bazobe isangqa zakho zomnwe ubungakanani avareji ngamaxesha 20. Ngonyawo ngalinye eyenzelwe iindlela ezintathu.

Indlela entanjeni Amazing

Emva kokugqiba lo msebenzi ukunciphisa amathole ubunzima, kubalulekile ukuba uchithe kancinane, elula. Oku kunceda ukuhlaselwa enokwenziwa ngolu hlobo lulandelayo. A unyawo inyathelo nzulu, abanye namasundu zazingapha amadolo, ezinye emva unyawo kufuneka va twa ku ithole yakho. Kule meko, oku kulibaziseka encinane. Buyela kwindawo yokuqala, isenzo iphindiwe omnye umlenze. Ngoko unako ukulandela amanyathelo ezimbalwa.

Kwakhona imithambo ekhaya ukuba imilenze avumele emva uqeqesho ukwenza umyalezo kancinane i shins. Emva kokuphumelela yokuthanjiswa ithole, yiya elula wabo yokuwahlikihla itawuli elomileyo. Eli nyathelo elula iza kuphucula ukuhamba kwegazi, nto leyo ngokuyingenelo kuchaphazela ijwabu kwezihlunu.

amacebo aluncedo

Ukongeza imithambo, ezivumela ukuba umthamo amathole ngaphantsi kakuhle xa sithobela eli cebiso, nebonelela abadlali abanamava.

• Ukuba usebenzisa kumagumbi enazo kwi injongo xesha linye iinyawo slim ngakumbi yaye besempilweni, kuya kuba ngcono ukuba abanike umthwalo omkhulu. amathole Overinflated khangela umthamo.
• Efuna ukunciphisa lesiquluba kwezwi, kungcono anikele ingqalelo ekhethekileyo ekusoluleni zabo. Loo yoko unikwa imiyalelo zezemidlalo Pilates, imithambo okanye yoga.
• umzimba nokuphakamisa itsiba-tsiba intambo iya kunceda nyenyisa izihlunu ithole.
• Ekhaya umlenze ubonisa ukwehla kobunzima kuya kuba lulutho, ukuba ukutya ulawulo. Akunjalo isebenzisa kutshintsha kungaka kwi ekutyeni, kodwa ukuze balungise imikhwa zabo ezinqwenelekayo. Kufuneka ucinge ngalo menu imini, ukuze kube elungeleleneyo kwaye uvumele wena ukuba atye ebusuku.
• Umthetho eziphambili - kukucela rhoqo kwaye agcine indlela eyiyo ngexesha umthambo. Ukulandela eli cebiso, ngenyanga uya uqaphele utshintsho kuba ngcono.