Umshini wesisu isisetshenziswa esinconyelwe abesilisa nabesifazane abafuna ukunciphisa okhalweni lwabo. Imele ukuhoxiswa okuphezulu kwesisu ngaphakathi nokubamba kulesi sikhundla umzuzu noma emibili, ngenkathi singabambi umoya wethu, futhi siqhubeke nokuphefumula ngokujwayelekile. Esihlokweni sethu namuhla, sizobheka ukuthi ungaluvivinya kanjani ugebe esiswini.
Inzuzo yokwehla kwesisu ukuthi ngokubamba isisu ngendlela ehlehlisiwe, singanciphisa kancane umthamo wesisu nokhalweni. Vele, uma ulandela ukudla okunama-carb aphansi nokuzivocavoca umzimba njalo.
I-vacuum yomshini, njengokuzivocavoca, ilula ngokuthi ingenziwa ngokuphelele noma kuphi, akukho mishini eyengeziwe edingekayo ukuyenza. Yenza lo msebenzi emsebenzini, esikoleni, emotweni, ezintweni zokuhamba zomphakathi ... Ukuma noma ukuhlala, izinketho ezisezingeni eliphakeme kakhulu zilele phansi futhi zime kuzo zozine izinyawo.
Eminyakeni yami yokufunda, ngenza ucwaningo oluncane nge-vacuum: ukugibela esitimeleni ngaya eyunivesithi kwathatha imizuzu engaphezudlwana kwamashumi amathathu, ngaleso sikhathi ngakwazi ukwenza izindlela eziwu-10-15 zalo msebenzi. Umphumela wabonakala ngemuva kwamasonto ambalwa: ukhalo lwaba cishe yi-5 cm, ivolumu yesisu nayo yehla. Ngesibonelo sami, ngangiqiniseka ngokusebenza kwalokhu kuvivinya kanye nezinzuzo zako zokwehlisa isisindo, ngakho-ke ngicabanga ukuthi nakanjani kufanele ukunakwa - kuzoba ukwengeza okuhle kakhulu ekudleni okufanele okunenani elilinganisiwe lamafutha ne-carbohydrate, amandla nokuqeqeshwa kwe-cardio.
Esihlokweni sanamuhla, sizocubungula lezi zici nezici zokuqaliswa okulungile kwe-vacuum esiswini:
- Itheknoloji yokwenza lo msebenzi - ukuthi usikhipha kanjani kahle isisu;
- Yimaphi amaphutha avela lapho kwenziwa i-vacuum yesisu;
- Uhlelo lokuqeqesha;
- Yikuphi ukuphikisana nomsebenzi.
Ungakwenza kanjani ukuzivocavoca isisu ngendlela efanele?
Njenganoma yikuphi ukuvivinya umzimba okubandakanya ukungezwani kwemisipha okungaguquguquki nokugxila okugcwele kuma-biomechanics wokuhamba, umphumela u-100% uncike kunqubo elungile. Uma inqubo yokwenza i-vacuum esiswini ingaphelelwanga ebumnandi, cishe akunakwenzeka ukuthi uzokwazi ukuthola inzuzo enkulu kulo msebenzi.
Ake sibheke ukuthi singaluqhuba kanjani lolu hlelo lokuhlanza. Ungaqala ukukwenza njengamanje, ngaphandle kokuphazamiseka ekufundeni le ndatshana.
- Thatha indawo efanelekile yokuqala: Yima noma uhlale endaweni ezinzile (ungangena kuzo zonke izinyawo ukuze uthole ukulawula okwengeziwe, le nketho inzima kakhulu kubaqalayo, kepha isebenza ngempumelelo enkulu), bheka phambili, gcina umhlane wakho uqonde kuyo yonke indlela.
- Thatha umoya ojulile, ujule ngangokunokwenzeka, ngenkathi udonsa esiswini sakho. Ukwenza kube lula kuwe ukubona ngeso lengqondo le nqubo, zicabange ufuna ukufinyelela umgogodla ngenkaba yakho, ucindezela izitho zangaphakathi ndawo ndawo phakathi nendawo, bese "ushutheka" isisu uqobo ngaphansi kwezimbambo.
- Uma usumunce isisu sakho ngangokunokwenzeka, phefumula kahle futhi uqhubeke uphefumule kahle, kepha khumbula ukugcina isisu sakho simunce. Kuzwakala kuyisisekelo, kepha kuzame futhi uqiniseke ukuthi ekusebenzeni konke kuyinkimbinkimbi kakhulu - ukwenziwa okulungile kwe-vacuum kudinga isikhathi esiningi nomzamo.
Ukulayishwa kwezicubu zesisu kumane nje kukukhulu, ungethuki uma kuqala imisipha iphambana - lokhu kuyinto ejwayelekile.
Umthwalo oyinhloko uthathwa yimisipha yesisu eguqukayo, engabandakanyeki kakhulu ekuzivocavoca isisu okuvamile futhi naphakathi kwabadlali abanolwazi oluvame ukuvama ithoni ebuthakathaka. Lapho imisipha yesisu eguqukayo ithoniwe, ukhalo luzokwehla impela, umphumela wokubonakalayo wesisu esikhukhulayo uzoba mncane ngokuzivocavoca ngakunye.
Zama ukukhiya kule ndawo isikhathi eside ngangokunokwenzeka. Qala ngamasethi ambalwa amasekhondi ayi-15-20 bese ukhulisa kancane kancane umthwalo. Noma yini engaphezu komzuzu ingumphumela omuhle kakhulu nesisusa esikhulu kwabanye.
Uhlobo lokuzivocavoca umzimba
Kukhona enye inketho yokwenza umshini wokucindezela abezindaba, kepha ngikholelwa ukuthi awusebenzi kangako, futhi inzuzo ebonakalayo kuwo incane. Kwenziwa ngaphandle kokubamba isisu endaweni "ehoxisiwe", asenzi okunye ukulungisa futhi siphumule ngokushesha. Ngakho-ke lokhu kuhamba kumane kuphefumula ngokujulile ngenkathi kudonswa esiswini. Ngabe uzokwenza inqubekela phambili ebonakalayo kusuka kulokhu ngokushisa amafutha we-visceral nokunciphisa usayizi wokhalo? Akungabazeki.
Kodwa-ke, ukwenziwa okunjalo kunjalo, kulungele abagijimi abaqalayo abasakuthola kunzima ukuphefumula ngesisu sabo, ngakho-ke imisipha yesisu eguqukayo izothola okungenani umthwalo. Le nguqulo ye-vacuum nokunyakaza okufanayo kuthole ukuthandwa okubanzi ku-qigong ne-yoga, kepha lapho wenza ukuqina nokuwela ngezinyawo, kungcono ukuhlala kunketho yokuqala.
Yimaphi amaphutha enzeka ngesikhathi sokuzivocavoca umzimba?
Ngezansi kunamaphutha ayinhloko abasubathi abahlangabezana nawo lapho befunda i-vacuum yesisu. Lawa maphutha obuchwepheshe awabeki ingozi enkulu yokulimala, kepha angabambezela kakhulu intuthuko yakho:
- Ungazungezi umhlane wakho emgogodleni we-thoracic ngesikhathi sokukhishwa kwe-vacuum, ngakho-ke ngeke ukwazi ukugxila ekulungisweni okulungile kwesifunda sesisu sesisu.
- Musa ukwenza i-vacuum ngokushesha ngemuva kokudla okunzima., isikhathi esihle salo msebenzi kusekuseni esiswini esingenalutho. Ngalesi sikhathi sosuku, kunezinqubo ezihle kakhulu emzimbeni, ngakho-ke uzokwandisa i-lipolysis yamafutha we-visceral.
- Ukuvama kokuvivinya umzimba kuhle, kepha akufanele uhlanye kulolu daba. Ungenzi lo msebenzi uma uzwa ubuhlungu noma ukungaphatheki kahle. isisu noma amathumbu, noma unobuhlungu emisipheni yesisu. Amantombazane awanconywa ukuba enze i-vacuum ngesikhathi sokuya esikhathini noma ngesikhathi sokukhulelwa, ukuzikhandla ngokweqile emisipha yesisu kungenza ushintsho kumjikelezo wokuya esikhathini nasemsebenzini wohlelo lokuzala.
- Buka ukuphefumula kwakho, akufanele kube nokhahlo. Udinga ukuphefumula ngokujulile, kodwa ngokushelela nangokulinganisa.
Cindezela Uhlelo Lokuqeqesha Umshini
Noma ikuphi ukuvivinya umzimba kuphelelwa yimpumelelo uma ungazami ukugxila ngokwengqondo ngangokunokwenzeka emsebenzini wamaqembu wemisipha oyifunayo futhi ungalandeli umthetho wokuqhubekeka komthwalo, futhi i-vacuum yabezindaba nayo iyathinteka.
Lapho usuqala kahle lo msebenzi, ngincoma ukuthi uqale ngezindlela ezintathu, kuzo zonke ozokwenza ukubambezeleka okungu-7-8 imizuzwana engu-15-20. Ukuphumula phakathi kwamasethi - cishe umzuzu owodwa.
Yenza i-vacuum kule modi nsuku zonke ezinye izinsuku, ngemuva kwesonto uzonikezwa yona ngokulula, bese ukwandisa isikhathi se- "donsa-in" sibe yimizuzwana engama-30-35. Bese kufika kumasekhondi angu-50, kuze kufike kumzuzu, njalonjalo.
Isikhathi sokuzivocavoca esiswini akufanele sidlule imizuzu engama-25-30, khona-ke kuzoqala umthwalo ongathandeki emaphethelweni ezinzwa zendlela yokugaya emathunjini, ogcwele imizwa engathandeki (ukuqunjelwa, isilungulela, njll.), Futhi ukusebenza kokuzivocavoca kuzokwehla. Zama ukuchitha lesi sikhathi ngamandla amakhulu: ngokugxila kwengqondo okugcwele emsebenzini wesisipha esisesiswini, ukubamba okumile kwesimo esifanele, ngisho nokuphefumula nokuphumula okuncane phakathi kwamasethi.
Indlela elula ukwenza i-vacuum esiswini esingenalutho, ngakho-ke ngincoma ukukwenza ekuseni noma ngaphambi kokulala, ukukhiqizwa kokuzivocavoca kwakho kuzokwanda kuphela kusuka kulokhu, uzoqala ngokushesha inqubo yokwephula amanoni e-visceral bese uthulule amadepho e-glycogen. Ungahlanganisa i-vacuum nomsebenzi wakho ojwayelekile wesisu, lapho wenza khona izivivinyo ezinamandla, noma nge-cardio.
Isiphambano se-Crossfit
Kulabo abathanda ukuqeqeshwa okunzima impela, ngincoma inhlanganisela elandelayo yokuzivocavoca:
- ipulangwe (okungenani umzuzu owodwa);
- ukusonta amanga (okungenani ukuphindaphinda okungu-15);
- gcoba kuzo zonke izinyawo ezine (5-6 reps ngokubambezeleka okude kakhulu);
- ilenga imilenze (okungenani ama-reps ayi-10).
Ukuzivocavoca kwenziwa ngokulandelana, ngokuphumula okuncane. Amasethi amathathu kuya kwamane azokwanela ukuzivocavoca okugcwele.
Ubunzima benkimbinkimbi enjalo kungenxa yokuthi ngaphakathi kwayo sishintshanisa izivivinyo ezimile nezishukumisayo, ngaleyo ndlela sisebenze inani eliphakeme lemicu yemisipha yomshini wokucindezela esiswini esikhathini esifushane.
Kukholakala ukuthi noma yikuphi ukuzivocavoca kwesisu okunamandla kukhulisa ivolumu yemisipha ye-rectus abdominis futhi ngokubonakalayo kwandisa ivolumu yesisu uqobo. Vele, lokhu akulungile ngokuphelele. Manje ngeke singene kulezi zici, kepha ngokuqeqesha i-abs ngendlela efanayo, sizisindisa emiphumeleni engathandeki enjalo, ngoba senza i-vacuum okwamanje lapho imisipha yesisu igcwele igazi ngangokunokwenzeka. Vele, ukwenza i-vacuum ngemuva kokuzivocavoca okunjalo kunzima kakhulu, kepha kufanele ukhumbule ukuthi i-abs enhle yokusiza ihlala inzima, ngakho-ke bambalwa abangaziqhayisa ngemisipha yesisu ekhule kahle futhi enhle. Ngaphezu kwalokho, lo mzamo ngokwakho awenzeki kuphela ejimini, kepha nasekhishini.
Yikuphi ukuphikisana kokwenza lo msebenzi?
Izimo, okungukuthi, lapho kufanele kwenziwe i-vacuum yesisu:
- isilonda esiswini noma i-12 duodenal ulcer, i-gastritis nezinye izinkinga ngomgudu wamathumbu;
- ukuvuvukala kwamaphaphu, i-asthma, i-pneumonia nezinye izifo zohlelo lokuphefumula;
- i-hernias ne-protrusions emgogodleni we-lumbar kanye ne-thoracic;
- umfutho wegazi ophakeme, i-tachycardia kanye nokwanda kwengcindezi yokungasebenzi.
