Ukuzivocavoca kwabezindaba kwabesilisa, lokhu kungenye yezimfanelo eziyinhloko zokuncipha kwesisindo "kwentwasahlobo" kwenkathi yasolwandle. Namuhla sizokutshela ukuthi iziphi izivivinyo ezilungele wena!
Uma indoda, ngemuva kokuzibuka esibukweni isikhathi eside, ithathe isinqumo sokuthi "yenze okuthile ngakho," bese ijoyina uhlu lwabasanda kufika. Ukuqala ukusebenza komzimba ngokuzivocavoca isisu kwabesilisa kuyisinqumo esifanele. Isimo sokuzimisela nokuzikhuza sizoba ngabangane abahle endleleni eya emzimbeni oqinile, futhi umbono omncane uzokuvumela ukuthi ungazulazuli phakathi "kwemithwalo", "amasu wokuqeqesha" kanye "nezindlela".
Ukuqala kwesikhathi
Ngaphambi kokukhetha isakhiwo sokuqeqeshwa esifanele sabezindaba, kufanele uzihlole ngokucophelela namandla akho. Isisindo eseqile kanye namafutha angaphansi kwesikhumba angeke aqhutshwe nganoma yikuphi ukuphakanyiswa kwesifuba, ngoba izivivinyo zesisu ziyimithwalo yamandla (okuhloswe ngayo ukufeza iqembu lemisipha elihlosiwe) futhi umsebenzi wazo akukhona ukusebenzisa ama-kilocalories, kepha ukwengeza amandla nokukhuthazela emisipheni. Ukulungiswa kokudla okunomsoco kanye nomthwalo we-cardio, isibonelo, ukugijima noma ukweqa intambo, kuzobhekana nokuqongelelwa kwamafutha emadodeni ngokushesha okukhulu nangcono. Umqeqeshi wokuzivocavoca uDenis Gusev uncoma amadoda kuqala "omile" (lahla isisindo esiningi ngokweqile), bese kuqala lapho ukuqeqesha amandla.
Ukuqeqeshelwa "ukukhululeka" kanye "nokukhuthazela"
Kunezindlela ezimbili zokuhlela ukuqeqeshwa:
"Ivolumu". Uma indoda inentshisekelo yokuvela komkhakha wezindaba - imigqa emibili yesikhukhula esiswini kanye nokukhululeka okucacile kwemisipha ye-oblique - ukuqeqeshwa kufanele kuhloswe ekwandiseni ivolumu yemisipha. Ukwenza lokhu, imisipha yesisu ilayishwa ngokuqinile, hhayi isikhathi eside, phakathi kokuzivocavoca imisipha ehlosiwe ithatha ikhefu cishe izinsuku ezintathu. Ukuzivocavoca kunzima, njengomthetho, basebenzisa izinsimbi, futhi kwenziwa "ukwehluleka", okungukuthi, akunakwenzeka ngokomzimba ukwenza okunye ukuphindaphinda. Ngokukhetha okulungile komthwalo, akukho ukuphindaphinda okungaphezulu kokuyi-12 okwenziwa ngendlela eyodwa. Kokuzivocavoca ngakunye, kuhlelwa izindlela ezifinyelela kwezine, futhi zonke zenziwa "ukwehluleka", okusele phakathi kwamasethi akukho ngaphezu kwemizuzu emibili. Imfuneko yokuqeqeshwa okunjalo ikhefu phakathi kokuzivocavoca, imisipha yengezwa ngevolumu ngokunembile ngesikhathi sokululama, okuhlala kuze kube yizinsuku ezintathu. Ukuqeqeshwa okunjalo akunconyelwa amadoda anolwazi olungaphansi konyaka.
"Ukuphindaphinda okuningi" (noma "ukusebenza"). Umgomo walokhu kuqeqeshwa ubaluleke ngokulinganayo - ukuthuthukisa ukukhuthazela namandla. Ukuqeqeshwa okusebenzayo kukhethwa ngabalandeli bomzimba wasendulo (ngaphandle kwemisipha "emponjiwe"), abasubathi abaningi nabaqalayo. Akufanele ukuletha ukukhathala okuphelele ngesikhathi sokuzivocavoca okunjalo - kuzoba nokukhathala okwanele nokushisa imisipha yesisu ekupheleni kokuzivocavoca. Njengomthetho, ukuzivocavoca ngakunye kungenziwa ekhaya, izikhathi ezingama-20-30 kuze kube amasethi amane. Abaqeqeshi bokuqina abanolwazi bakholelwa ukuthi uma indoda ingenza ukuphindaphinda okungamashumi amathathu, umthwalo kufanele wenziwe ube nzima noma uhluke. Ungakwenza lokhu nsuku zonke, kepha okungenani kathathu ngesonto. Ekuqeqeshweni kwe- "multi-rep", kunconywa izivivinyo zesisu ze-dumbbell kwabesilisa; amagobolondo anesisindo esiphakathi ngokuvamile asetshenziswa. Uma ubunzima bokuqeqeshwa nomthwalo wamasonto onke kukhethwa ngokuya ngamakhono endoda, umshini wokushicilela ngeke nje uqine futhi ubekezelele ngokwengeziwe, isisindo semisipha naso sizokwenyuka, kepha kancane kancane kakhulu kunokuqeqeshwa "kwevolumu".
Iqoqo lokuzivocavoca amadoda ngaphandle kokuqeqeshwa
Abaqalayo bangasebenzisa uhlelo lwakudala lokuzivocavoca kwesisu okusebenzayo kwabesilisa abane, lokhu kuyinkimbinkimbi kubonakala kulula uma kwenziwa kahle - ngemuva kwamasonto amabili imiphumela yokuqala izobonakala. Izivivinyo ezintathu zokuqala zenziwa ngamasethi amathathu wezikhathi ezingama-20-25, amasethi amathathu wokugcina omzuzu owodwa. Hluka phakathi kwamasekhondi angama-30, phakathi kokuzivocavoca imizuzu emibili. Imvamisa yokuqeqesha enconyiwe yizo zonke izinsuku. Ukuzivocavoca kunamazinga amaningana obunzima - udinga ukukhetha ngokwamandla akho namakhono akho.
Ngaphambi kokuqeqeshwa, ungakhohlwa ukwelula nokufudumala.
- Ukujija. Kuyadingeka ukuthi ulale ngomhlane endaweni eqinile eyisicaba, ugobe imilenze yakho emadolweni. Inketho elula ikuvumela ukuthi weqe izingalo zakho esifubeni sakho, inketho yakudala ukuyisusa ngemuva kwekhanda lakho, kepha hhayi ukukhiya izintende zezandla zakho. Ku-exhale, kudingekile ukudonsa isifuba esikhwameni, ugoba umgogodla, kanti iqolo elingezansi akufanele livele ngaphezulu. Uma uhogela, buyela endaweni yokuqala. Lokhu kufana nokuphakamisa i-torso endaweni ebucayi, kepha iqolo elingezansi lihlala phansi. Uma kwenziwe kahle, ingxenye ephezulu yesicubu se-rectus abdominis iyasetshenzelwa. Ungayifaka kanjani inkinga? Ungathatha i-ejenti enesisindo - idiski noma idumbbell - bese uyibamba ngemuva kwekhanda lakho.
- Ukuphakamisa imilenze eqondile endaweni ethambekele kuyo. Udinga ukulala ngomhlane futhi uqonde endaweni eqinile, welule izandla zakho ngezintende phansi emzimbeni. Kuyadingeka ukukhulisa kancane imilenze yakho ekuphefumuleni, ukuyibuyisela emuva ekuphefumuleni. Lo msebenzi ophansi wokunyathelisa usebenza kahle kwabesilisa. Ungayifaka kanjani inkinga? Ngesikhathi sendlela eyodwa, izinyawo akufanele zehliswe ngokuphelele, kepha zifakwe engela lama-degree angama-30 phakathi kwephansi nemilenze. Ungabopha futhi ama-dumbbells amancane emilenzeni yakho.
- Ibhayisikili. Lokhu kungenye yokuzivocavoca kwesisu okungcono kakhulu kwabesilisa. Ulele ngomhlane endaweni eqinile, udinga ukuphakama emahlombe akho, bese ugoba imilenze yakho emadolweni. Njengoba ukhipha umoya, donsela indololwane emadolweni aphambene, ngenkathi umlenze wamahhala uqondiswa. Uma uhogela, buyela endaweni yokuqala (ungakhohlwa ukuthi ikhanda liphakanyisiwe) bese uphinda nenye indololwane. Ungayifaka kanjani inkinga? Esimweni sokuqala, phakamisa imilenze egobile ngaphezulu kobuso futhi ungabehlisi kuze kube sekupheleni kwendlela.
- Ipulangwe. Ukuzivocavoca okuqinile okuhlose ukukhuthazela kwemisipha nokuhlanganyela. Kuyadingeka ukuthi uthathe isikhundla sokugcizelela okulele ezindololwaneni, uqondise umhlane wakho, ucindezele imisipha yesisu bese uqandisa kulesi sikhundla umzuzu owodwa. Ungayifaka kanjani inkinga? Yelula ingalo eyodwa phambili futhi / noma uphakamise umlenze owodwa phansi.
Lapho le ndlela yokuqeqesha iyeka ukuba nzima, sekuyisikhathi sokuqhubekela ezingeni elinzima ngokwengeziwe.
Inkimbinkimbi yokuqeqeshwa kwabesilisa
Inkimbinkimbi ifaka izivivinyo ezintathu eziyisisekelo nezimbili nge-roller yabezindaba, ukuqeqeshwa kuhloselwe amadoda anolwazi lokuqeqeshwa. Yenza konke ukuvivinya umzimba ngamaqoqo amathathu izikhathi ezingama-25-30. Imvamisa yokuqeqesha enconyiwe iphindwe kabili ngesonto (kucatshangwa ukuthi amanye amaqembu emisipha ayenziwa kokunye ukusebenzisa, futhi abezindaba bahileleke ngokungaqondile emsebenzini).
- Ama-crunches e-Fitball. Lokhu kuqeqeshwa kudinga ibhola elikhulu, eliqinile. Udinga ukulala ufulathele i-fitball ukuze umgogodla uhambisane naphansi, nemilenze yakho ihlale phansi. Izandla ngemuva kwekhanda, kepha azikhiyiwe. Ngokukhipha umoya, sonta umgogodla, udonse isifuba kuye okhalweni, kuyilapho iqolo elingezansi lingaphumi ebholeni futhi lihlala lihambisana naphansi. Lungisa umgogodla ngenkathi uhogela.
- Umlenze olengayo uyaphakama. Lokhu kuvivinya umzimba okuphansi kwabesilisa kunikeza imiphumela emihle lapho kwenziwa kahle. Isikhundla sokuqala ukulengiswa ngokunethezeka kubha evundlile, njengoba ukhipha umoya, udinga ukuphakamisa imilenze yakho eqonde kwi-crossbar, ngenkathi uhogela, yehlisa imilenze yakho. Uma le nketho inzima kakhulu, imilenze eqondile ingaphakanyiswa ngama-degree angama-90 futhi ibanjwe imizuzwana embalwa. Ukuzivocavoca kubha evundlile yabezindaba kuyathandwa ngabantu besilisa, lokhu kungenxa yokutholakala okujwayelekile kwemishini yezemidlalo kanye nokuqeqeshwa okuhlukahlukene ngokubamba iqhaza kwe-crossbar.
- Incwadi. Lokhu ukuqeqeshwa okusebenzayo kwayo yonke imisipha yesisu. Ulele ngomhlane, imilenze iqondisiwe, izingalo ziye ezinhlangothini. Njengoba ukhipha umoya, phakamisa ingalo yakho yangakwesokudla nomlenze wesobunxele bese uyadonsela komunye nomunye. Ekukhipheni okulandelayo, donsela ingalo yangakwesobunxele nomlenze wesokudla komunye nomunye, bese kuthi lapho ukhipha umoya, ubuye. Ekukhipheni kwakho okwesithathu, donsela zombili izindololwane kanye nawo womabili amadolo. Buyela endaweni yokuqala.
- Lokhu kuqeqeshwa kudinga isondo lokuzivocavoca (elibizwa nangokuthi i-roller). Udinga ukuthatha indawo enethezekile emadolweni akho, ubambe izibambo zesondo lokuzivocavoca ngezandla zakho bese uncika eduze kwamadolo akho. Hola kancane iroli uye phambili kakhulu ngangokunokwenzeka, wehlise isisu sakho phansi. Ngemuva kwalokho, ngaphandle kokukhipha isondo, buyela endaweni yokuhlala uguqe ngamadolo. Ukuzivocavoca okunjalo nge-roller yabezindaba kuyasebenza kakhulu emadodeni, kusebenza zonke izingxenye zemisipha ye-rectus abdominis.
- Ukuzivocavoca kwenziwa ngenkathi uhlezi nemilenze iqonde. Zombili izandla zibamba izibambo zokugoqa. Kuyadingeka ukubeka ividiyo ngakwesobunxele bese uyihambisa kancane kancane emuva ngangokunokwenzeka, ubuyele emuva uphinde uphinde izikhathi ezingama-25. Bese wenza ukuzivocavoca ngakwesokudla. Kubalulekile ukuthi uqaphele futhi ungajahi lapho wenza izivivinyo ngevili lokuzivocavoca labezindaba, lokhu kuyiqiniso kwabesilisa nabesifazane.
