Kwenzeka ngokokuba ebomini ibhar ibhekwa njengokuba yinkalo yomntu yokwenza i-press inflating, kwaye nabasetyhini banako ukuyifumana. Ukuphakamisa ukuba ibar yezandla ezingezizo zabaseqile zaqala xa iintsuku zesikolo ziphelile, xa i-fizruk yaqhuba abafana kwi-bar ngamandla kunye neyintloko, kwaye ukuba sasifanele sifike kuye, sahamba ngokukwesaba nje, sixhomeke kwi-crossbar. Ngoko, namhlanje sivusa amaqhinga, siya kubona indlela amantombazana athambisa ngayo umshicileli kwibha.
Ngakanani na kangakanani na ukubandakanya ibha engqambileyo?
I-turntile iyindlela efanelekileyo yokuphelisa ngaphantsi nangaphezulu kunye nomgca wecala. Kunokwenzeka ukupompa umshicileli kwi-bar engqamleki kwiiveki ezimbini, ngaphandle kokuba ulandele imigaqo yokutya okunokulinganisela, kwaye uphinde usebenzise ngokulinganayo, ngaphandle kokuxhaswa, ukushiya ixesha lokuphumla. Ukuzivocavoca kwenkcinkca yesisu kwi-bar ayikwazi ukuyenza imihla ngemihla. Okokuqala, izihlunu zesisu zifuna inani elikhulu lokufumana kwakhona, oko kukuthi, ngeli xesha, kukho ukwanda kwamandla kunye nokwakhiwa kwezihlunu. Okwesibini, ukuba uya kuqhuba umshicileli ukususela ekuseni kuze kube sebusuku, isisu sakho esiswini sisolule, kwaye isisu esisisigxina, nangona ukhululo, luya kubumba. Ngamagama, ukupompoza umshicileli kwibharki kufuneka kwenzeke malunga namaxesha amathathu ngeveki, uphumle ngokuphumla kwaye uqhube umsebenzi wokusebenzisa i-aerobic .
Okokuqala susa amanqatha, uze uphakamise imisipha
Ukuba unamafutha amanqamlezo esiswini sakho, ngoko kungakhathaliseki ukuba ucinezele kangakanani umshicileli, izihlunu zakho ziza kunqumla phantsi kweoli. Ngaphambi kokujongana nombandela wendlela yokupompa umshicileli kwi-bar engqamlekileyo, gxotha amanqatha ngokusebenza, ukuqaqa intambo nokubhukuda.
Ukuzivocavoca
Okokuqala, kubalulekile ukufudumala ukuma. Sigxininisa ingqalelo kwi-lumbar zone, eya kuba nomthwalo omkhulu. Yenze iindawo ezincithambileyo, phambili nangasecaleni. Sondela kwibha engqamlekileyo, senza ukuba iminyango eqhelekileyo iyaziqonda. Kuxhomekeke kwi-grip, sinokutshintsha umthwalo kwiimisipha. Ngoko ke, ukuba utshintshe ngokuqhelekileyo ukumbamba okuphambene nendawo, umthwalo uya kuhanjiswa kwiimisipha zepectoral kunye ne-biceps. Ubanzi bomda kufuneka bulingane nobubanzi bamagxa.
- Baxhomekeka kwibharki ngokude kunokwenzeka. Inceda kakhulu emgodini, kwaye iya kunceda uncedo lweengqondo olusetyenziswa kwi-inventory entsha. Emva koko, zama ukukhupha imilenze eqondileyo kwinqanaba le-90 maqondana nomhlaba. Ukuba kusebenza, yenza ukuphindaphinda kwama-5, uze uphume, uphumle, kwaye wenze ezinye ezimbini ukuhamba kwezihlandlo ezihlanu. Lo msebenzi unceda ukusebenza umshicileli wezantsi ngapha kwebar.
- Ngo kunceda ukuphakamisa imilenze ngamadolo aguqwayo, unokuphepha ngaphandle kwezantsi kuphela kodwa ucinezele iqhosha kwibha engqamlekileyo. Umshicileli ophantsi: imilenze iguqa ngamadolo kwaye ikhuphuke ngokuphakamileyo kunokwenzeka, ichanekile, iyancipha ngaphandle kokugubha. Impendulo yenkomfa: Imilenze ekhwebukileyo emadolweni iphakama kwicala, kwaye i-torso idlulise umzimba ngokuthe ngqo. Senza ukutshintsha okuqhelekileyo. Ukongeza, siyakwazi ukuqhubeka nokuzivocavoca. Siphakamisa imilenze eqondileyo ukuya kuma-90 ani kwaye sixhoma imizuzwana engama-30, siyanciphisa imilenze yethu kancane kwizwane, ngaphandle kwee-jerks.
- Ukuba uphambili ngakumbi, kukho umthambo apho imilenze eqondileyo iphakanyiswa kungekhona nje kwi-angle degree, kodwa kuninzi kunokwenzeka, uthinte umnqamlezo ngesipoti.
- Kwaye owona uphambili kakhulu, ohlala rhoqo kwaye ephethe izihlunu kakuhle, kukho umthambo kunye nokulungelelaniswa okukhethekileyo. Usebenziso luqhutyelwa kwi-head-down down and consists of lifting the trunk ngokuphakamileyo kunokwenzeka kule ndawo.
Kwibha yonke into ilula kwaye icacile. Kule nqaku, wakwazi ukuqhelana nombono wokwenza imigaqo engundoqo kwibar . Ukuzenza, uza kufikelela ngokukhawuleza ukufumana isisu esiswini esiphefumlelweyo.