AmaBreeches ("izindlebe") yimali ekhuluphele etholakala ngaphandle kwamathanga kwabesifazane. Kumantombazane amaningi, le yindawo enezinkinga kakhulu emzimbeni. "Izindlebe" zingavela kwabesifazane bemikhakha yobudala ehlukene ngezizathu eziningi: ngenxa yokuthambekela kofuzo, ukuphazanyiswa kwamahomoni, ukucindezeleka okungapheli, ukungasebenzi kahle komzimba (ngokuhlala phansi), ukuhlukunyezwa kokudla okunama-kilojoule amaningi.
Kungani "izindlebe" zihamba kabi kakhulu ngesikhathi sokuncipha / kwezemidlalo?
Njengomthetho, amantombazane anesibalo esime njengepheya athambekele kakhulu ekuveleni "kwezindlebe". Ama-breeches angenzeka ngemuva kwesizinda semisipha ebuthakathaka, okuholela ekwakhiweni kwamafolda ezinhlangothini zemilenze.
Amantombazane amaningi akhononda ngokuthi akwazi ukususa isisu ekudleni nasemidlalweni ejwayelekile, hhayi ekugibeleni amabhulokhi. Iqiniso ngukuthi umzimba ulahlekelwa isisindo ngokungalingani. Njengomthetho, ngesisindo esiningi ngokweqile, ubuso buqala ukwehlisa isisindo, bese izingalo, futhi ekugcineni kuphela izindawo eziyinkinga kakhulu - ezinye zingaba nesisu, ezinye zibe nesibaya emhlane ongezansi, kanti ezinye zingaba "nezindlebe" ”Ezinqeni. Uma usohlelweni lokwehlisa isisindo, udinga nje ukusigcina kuze kube yilapho amahips aqala ukwehla ngevolumu. Lokhu kuzokwenzeka nakanjani.
Into ebaluleke kakhulu ekuxazululeni inkinga indlela edidiyelwe. Ukususa "izindlebe" udinga ukunamathela ekudleni okuhlinzekela ukusilela kwekhalori nsuku zonke ebangeni le-15-20%, futhi wenze njalo isethi yokuzivocavoca umzimba. Khumbula, noma kunjalo, ukuzivocavoca kukodwa akuwashisi amanoni endaweni. Bazokhuluma kuphela ngamaqembu emisipha athile, futhi ngemuva kokuncipha, lapho ungqimba lwamafutha luhamba, inkinga izonyamalala. Kungcono ukwenza izivivinyo zomzimba wonke, kufaka phakathi indawo yama-breeches, futhi uxhume nemithwalo ye-cardio.
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Ukuzivocavoca okusebenzayo kwendawo yenkinga
Ngezansi kunohlu lokuzivocavoca kwethanga langaphandle elisebenza kahle kakhulu olungenziwa ekhaya ngaphandle kwemishini eyengeziwe. Kodwa-ke, kuzosebenza kangcono uma ukufeza okungenani nge-absorber ye-raber shock, ezokuvumela ukuthi ulayishe imisipha ngaphezulu. Isisindo sakho kaningi asenele ngisho nokugcina ithoni yemisipha.
Swing eceleni
Ukushwibeka imilenze yakho ohlangothini kuyisivivinyo esikhulu sokulwa nezindlebe. Amasu wokuqalisa ukusebenza kwawo:
- Isikhundla sokuqala: ukuma, emuva ngqo, imilenze ndawonye.
- Shintshela eceleni ukuze kwakheke i-engela ka-45 ° phakathi kwemilenze yakho (awudingi ukuphakamisa umlenze wakho uphakeme).
- Phakamisa umlenze ngenkathi ukhipha umoya, wehlise ngenkathi uhogela. Endaweni ephezulu ngokwedlulele, vala amasekhondi angu-2-3. Inani lezimpinda liyi-15 emlenzeni ngamunye, amasethi ama-2-3.
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Kulesi sikhundla ungenza ukushintshashintsha hhayi ezinhlangothini kuphela, kepha futhi nasemuva, yize lolu hlobo kuhloswe ngalo ukumpompa imisipha ekhazimulayo. Ngesikhathi sokubulawa, ungabamba izandla zakho ekusekelweni (isibonelo, isihlalo) ukugcina ibhalansi.
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Endabeni yokusebenza ehholo, ukuguquka kungenziwa kusetshenziswa isibambo esingezansi se-crossover:
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Amaphaphu asemaceleni
Esinye sezivivinyo zomlenze nezisebenza kahle kakhulu yimiphunga. Kunokuhlukahluka okuningi kwalokhu kuvivinya umzimba, ngamaphaphu asemaceleni akhethwa kakhulu ngaphandle kwethanga (angenziwa ngamabhande amancane).
Le ndlela imi kanje:
- Isikhundla sokuqala: ukuma, izinyawo ububanzi ububanzi ehlombe, izingalo ziwele phambi kwesifuba.
- Thatha igxathu eliseceleni (njengoba uhogela) ukuze ibanga eliphakathi kwemilenze yakho licishe libe kabili ububanzi behlombe lakho. Dlulisa isikhungo samandla adonsela phansi emlenzeni ogobile.
- Njengoba ukhipha umoya, buyela endaweni yokuqala.
- Lunge kolunye uhlangothi.
Ngesikhathi sokuzivocavoca, emuva kufanele kuqonde; kungavunyelwe ukugoqa umzimba phambili ngamandla. Inani lezimpinda liyi-15 emlenzeni ngamunye, amasethi ama-2-3.
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Mahi unamanga
- Isikhundla sokuqala: ulele ngohlangothi lwakho, uphonsa ikhanda lakho ngesandla esisodwa, bese ubeka esinye phambi kwakho, imilenze yelulwe eceleni komzimba.
- Ukusuka kulesi sikhundla, umlenze uphakanyiswa kancane (njengoba ukhipha) bese wehlisa kancane (njengoba uhogela). Inani lezimpinda lingu-15-20 (ngomlenze ngamunye), amasethi ama-2-3.
Uma ukuzivocavoca kulula, ungabeka umenzeli wesisindo emlenzeni wakho (izinkomishi zika-0.5-1.5 kg) noma usebenzise isifunxi senjoloba. Lokhu kuzokhulisa imiphumela yakho ye-swing.
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Ama-lumges
Ngaphezu kwamaphaphu asemaceleni, akufanele ungayinaki inketho yakudala - amaphaphu okuya phambili.
Inqubo yokwenza:
- Isikhundla sokuqala: ukuma, imilenze ndawonye, izingalo emzimbeni noma ebhande.
- Njengoba uhogela, thatha igxathu eliya phambili (kuze kube yilapho kwakhiwa i-engeli elungile phakathi kwethanga nomlenze ophansi), njengoba uphuma, ubuyela endaweni yokuqala. Awudingi ukuthinta phansi ngedolo.
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Kubalulekile ukugcina iso emadolweni akho. Akufanele beqe ngale kwamasokisi.
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Inani lokuphindaphinda liyi-12-15 (ngomlenze ngamunye), amasethi ama-2-3. Uma ukuzivocavoca kulula, ungakhuphula inani lezindlela noma wenze imiphunga ngezisindo (ama-dumbbells esandleni ngasinye).
Amaphaphu agxumayo
Lolu hlobo lwamaphaphu lunzima kakhulu futhi ludinga amandla amaningi.
- Isikhundla sokuqala: ukuma, umlenze owodwa welulekele phambili futhi wagoba (uhhafu we-lunge), izandla ebhande noma ezansi nomzimba. Kubalulekile ukugcina ibhalansi yomzimba phakathi nalokhu kuvivinya umzimba.
- Ekukhipheni umoya, ukweqa kwenziwa, ngenkathi kuguqulwa ukuma kwemilenze. Ngemuva kuqondile.
- Ngemuva kokufika, qala ngokushesha i-rep entsha bese uguqula imilenze futhi.
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Kunconywa ukwenza ukuzivocavoca ngaphandle kokuma amasekhondi angu-30-40, bese uthatha ikhefu leminithi lokuphumula bese uphinda umgogodla futhi.
Swing to the side on all four ("fire hydrant")
- Isikhundla sokuqala: emi kuzo zozine izinyawo, isisu sidonsekile, i-engeli phakathi kwezingalo nomzimba ngama-degree angama-90. Ingemuva iqondile, akunconywa ukuyizungeza.
- Njengoba ukhipha, phakamisa kancane umlenze wakho wokunene ogobile uye ezingeni lomhlane wakho.
- Phezulu kakhulu, bamba imizuzwana embalwa bese, ngenkathi uhogela, ubuyele endaweni yayo yasekuqaleni.
- Swing ngonyawo lwakho lwesobunxele ngendlela efanayo.
Ukwenza "umpompi womlilo", awukwazi ukwenza ukuphambuka okuqinile emhlane ongezansi, hlunga amalunga bese uthumba umlenze ngamajezi. Inani lokuphindaphinda liyi-15 (ngomlenze ngamunye) ngamasethi ama-2-3. Lokhu kuvivinya kusebenza kahle kumathanga e-gluteal (amakhulu, aphakathi nendawo namancane) nangaphandle. Uma kulula kakhulu, ungakhuphula inani lezindlela noma usebenzise ibhande lokunwebeka.
Izincomo zokudla
Ukudla ukudla okuqinile akunconywa ngoba kungaba nomthelela omubi ohlelweni lokugaya ukudla nasempilweni yonke. Ngaphezu kwalokho, ngemuva kokudla okunjalo, bavame ukuzuza ngisho nangaphezulu kunakuqala. Ukugcina umzimba wakho usesimweni esihle futhi uvimbele ukuqongelela kwamafutha emathangeni (nakwezinye izindawo), mane ubale ikhalori olithathayo bese unamathela kulo ngaphandle kokuya kwinsalela. Ngakho-ke, kudingeka ukusilela okuncane ukunciphisa umzimba.
Kungcono ukunciphisa ukusetshenziswa kokudla okungenampilo okunama-kilojoule amaningi, futhi ngisho nokukukhipha ngokuphelele ekudleni. Lokhu kufaka phakathi: ukudla okusheshayo, iziphuzo ezine-carbonated noshukela, ufulawa nemikhiqizo yama-confectionery, ukudla okubhemayo nokuthosiwe. Kunconywa ukwengeza imifino nezithelo ezintsha, imikhiqizo yobisi, inhlanzi nokudla okune-fiber ekudleni kwansuku zonke. Ngesikhathi esifanayo, kubalulekile ukugcina umbuso wokuphuza - uphuze okungenani ama-33 ml wamanzi kg ngayinye yesisindo somzimba ngosuku, lokhu kuzosiza ukusheshisa imetabolism, ezoba nomthelela omuhle ekunciphiseni isisindo.
Isiphetho
Izinqe ziyindawo enezinkinga kakhulu emantombazaneni amaningi, kepha ngenxa yokusebenza komzimba njalo kanye nokudla okufanele, wonke umuntu uzokwazi ukuqeda izindlebe. Uma ulandela ngokucophelela zonke izincomo, kuzokwazi ukuqeda amadiphozithi amafutha, ukugwema ukuvela okusha.
