Imfashini emilenzeni emincinci, efana ne "mdlalo", sele idlulile kwixesha elidlulileyo, ngoku ngokuphakama kokuthandwa kobugcisa obuhle, obuya kufezwa kuphela ngoqeqesho oluqhelekileyo. Ukuba akunakwenzeka ukuba uye kwindawo yokuzivocavoca, ngoko ulwazi malunga nendlela yokupompa izihlunu zeenyawo ekhaya kuya kuba luncedo kwaye luncedo. Ukufezekisa iziphumo ezilungileyo, kucetyiswa ukulungisa ukutya . Kubalulekile ukukhuphela ukutya okuphezulu kweekhalori, kunye neziphuzo ze-carbonated.
Indlela yokupompa iinyawo zakho ekhaya?
Kukho ezininzi iingxaki ezahlukeneyo ezinokuthi zenziwe ekhaya ngaphandle kwee simulators ezongezelelweyo. Ukongezelela, phantse bonke abasebenzisa ukupompa kungekhona nje izihlunu zemilenze, kodwa kunye neengcambu. Inani lokuphindaphinda lingahlengahlengiswa ngokuxhomekeke kwilungiselelo lakho, kodwa ukuze ufumane umphumo, ubuncinane ubuncinane kufuneka bube ngamaxesha angama-15. Kwakhona kubalulekile ukuqonda ukuba zeziphi izihlunu ezibandakanyekayo kuqeqesho. Ukuba umsebenzi ukukhukhumeza imilenze, ngoko umthwalo kufuneka uwele ezinqeni, i-biceps kunye nezihlunu zethole.
Iingcebiso malunga nokukhawuleza ukupompa iinyawo zakho ekhaya:
- Ukuze ufezekise le njongo, kucetyiswa ukuba udale ubunzima ngokwakho, obuya kubandakanya ukuqeqeshwa oku-2 kuwo wonke imisipha yomlenze kunye nokuzivocavoca kwe-2 imisipha nganye.
- Kufuneka kwakhona kuthathelwe ingqalelo ukuba ezininzi iindlela zokusebenzisa i-cardio zibandakanya izihlunu zemilenze, umzekelo, ukusebenza, ukuqaqa intambo, njl njl.
- Ukuba imilenze ayinayo indawo yengxaki, uqeqesho kufuneka lwenziwe kanye emva kweentsuku ezisixhenxe. Kungenxa yokuba iimfumba kule nxalenye yomzimba zibuyiselwa ixesha elide.
- Inkathalo iqala ngokuqeqeshwa kwe-cardio , eya kuvuselela umzimba. Kusadingeka ubambelele. Ukufudumala ngokwaneleyo ukunika imizuzu eyi-10.
Inkomfa yokuzivocavoca
- Squats . Beka iinyawo ngobubanzi bamagxa, faka izandla zakho kwibhande lakho okanye, ukuba ufuna, ungathatha i-barbell okanye i-bumbbells uze uyibeke kumahlombe akho. Crouch down slowly kuze kube yinqanaba elungileyo lenziwa ngamadolo. Kubalulekile ukuba bangayi emva kweenyawo. Lo ngumsebenzi olula kunye nosebenzayo ukupompa umzimba ophantsi.
- Ukuwa . Ukuqonda isihloko sendlela yokupompa iinyawo zentombazana ekhaya, akunakwenzeka ukuba akhumbule lo msebenzi. Beka iinyawo zakho ububanzi bamagxa akho. Ngomlenze wakho wokunene, jongela phambili ukuze i-angle efanelekileyo yenziwe emilenzeni yomibini emxolweni. Ubunzima kufuneka buhanjiswe emlenzeni, owawungumlenze, kwaye idolo lomlenze wesobunxele akufanele lithintele phantsi. Khangela ukuba idolo lomlenze wangaphambili awuhambi kwiminwe yakho.
- Khuphuka kwiqonga . Ungasebenzisa ibhentshi kulo msebenzi, kwindawo ephakamileyo okanye kwenye indawo. Faka kuye ubuso bakhe, ubeke unyawo olunye kwibhentshini kwaye, uncike kulo, uphakamise omnye. Umlenze wokuqala ushiye entabeni, kwaye okwesibini uyaphantsi phantsi. Ngexesha lokusebenzisa, kufuneka uqinise isisu sakho uphinde ugobe. Ubude obuphakanyisiweyo bhenksi yinqanaba lamadolo. Ukwandisa ukusebenza kakuhle kwezandla kufuneka uthabathe izitya.
- Ukunyuka kwiinqwenkwezi . Ngubani ojongene nendlela yokupompa amathole eenyawo ekhaya, ngoko lo msebenzi ukhululekileyo kuwe. Ngokuzivocavoca rhoqo, amaqanda atyhila ngakumbi. Yimani ngokucacileyo kwiinqunyi zincinci, udibanise, musa ukuma kwizithende, ngokubanzi, kwiinyawo kufuneka zibe yintlungu. Ukwenza kube lula ukwenza lo msebenzi, kuyacetyiswa ukuba ume kwindawo ethile yokuphakama, umzekelo, kwinqanaba okanye kwibonda.
- Makhi . Beka iinyawo zakho ngobubanzi bamagxa akho, kwaye uqonde izandla zakho ngolunye uhlobo lwenkxaso, umzekelo, ngaphaya kwefestile okanye itafile. Oku kuya kugcina imali. Xa uphumelela, pha kamisa umlenze wakho okanye uthathe kwicala. Ukwandisa umthwalo, izisitya zingasetyenziswa. Kuphefumlelwe, vala inyawo lakho endaweni. Phinda ulandele enye inyawo.
