Ukuzivocavoca emva kunye neentombi ze-dumbbell zisetyenziselwa ukuba zincinci, ziqwalasela i-dumbbell njengezixhobo ezikhethekileyo ezingathintela kuphela izandla kunye namahlombe. Enyanisweni, iimvavanyo zomzimba zangasemva, eziye zenzelwe ukuqinisa isakhelo se-muscular, ukwenza isithuba esilungileyo kwaye sithwale lula imithwalo ngendlela ye-eyure yeeyure eziyi-8, iya kuba yinkqubela ngakumbi xa sibongeza kuzo imithwalo. Eli qela elincinci luza kunceda ukwakha ubunzima besisipha, ngoko kuya kufutshane uzalisekise iinjongo zakho.
Ukungqinelana kokuzibandakanya kunye neesisindo okanye iimpawu ezingasemva
Ewe, ukunyuka okunjalo okwenyukayo akubonakalwanga kuzo zonke izenzo zesini. Kukho nabo bafuna ukusetyenziswa ukuze baphambanise umqolo wabo. Ezi ziquka:
- izigulane eziphezulu;
- abantu abaneengxaki zesifo;
- amantombazana ngemihla ebalulekileyo;
- asthmatics;
- bafazi ba khulelweyo;
- uxinzelelo lweengxaki ze-thyroid;
- abantu abanezifo zentsholongwane;
- abantu ngexesha le-malaise, impilo embi;
- abantu abahlukunyezwa yi-scoliosis okanye i-osteochondrosis (kulo mzekelo, kudingekile ukuqeqeshwa okukhethekileyo).
Ukuba unayo izifo ezingapheliyo, ngaphambi kokuba nayiphi na imisebenzi, njengemisebenzi yokuphuhliswa kwemisipha yangemva, kuyafaneleka ukuthetha nodokotela wakho. Yeka ukuya kwisibhedlele - buza ubuncinane enye yeengxoxo ezininzi ze-intanethi zamahhala.
Ukuzilolonga emva kweentombazana
Ukuzivocavoca ukukhupha imisipha yangemva kufuneka kwenziwe rhoqo, ubuncinane ama-3-4 ngeveki. Iiklasi ezihlala ziza kuvelisa iziphumo. Ukuba ufunda le nqaku uze wenze konke kanye, uze ukhumbule ngawo ngenyanga kwaye uyaphinda, ngokuqinisekileyo, ayiyi kuba nayiphi na ingqiqo. Ngoko, makhe sijonge kwiindlela zokuqeqeshwa emva koqeqesho:
- Lo msebenzi usemva emva kokuba umile. Amagqabini ububanzi bamagxa, phambi kwakho ubeke isihlalo esizinzile senkxaso. Ngesinye isandla uthathe i-dumbbell, yesibini iya kuhlala kwisihlalo sesihlalo. Nika ne-dumbbell ekhululekile ukuhlahlisa, gcina umqolo wakho ngqo. Ukutsala i-elbow back, ubambe ngenyameko ingalo yakho kwisifuba sakho uze ubuyele kwindawo yayo yangaphambili. Yenza ezi zihlandlo ezili-10, utshintshe izandla uze usebenze amaxesha angama-10.
- Yimani ngokuthe tye, iinyawo zangebubanzi begxalaba, ezandleni kwi-dumbbell. Ukujika izandla zakho izandla, phakamisa izandla zakho emacaleni. Emva koko, ukugcina ingalo yendawo ehambelana nomgangatho phantsi, uwabophe kwiindawo zokubamba esifubeni. Buyela kwi-original. Yenza amaxesha angama-20.
- Ulale phantsi wakho kwi-ballball (ngenxa yokungabi naso ungatshintsha iindawo ezimbalwa). Izandla ezinqamlekileyo, zibambe phambi kwesifuba. Kancinci qalisa iingalo ezithe ngqo emva kwentloko kwi-amplitude ephezulu, uze ubuyele ngokukhawuleza kwindawo yokuqala. Phinda kathathu.
- Ukulala emva, imilenze iguqa ngamadolo, iinyawo phantsi. Izandla kunye nezidumbulu ziqondiswe kwaye ziphakanyiswe. Ngaphantsi kwesandla sinye ngentloko, kunye nezinye ixeshanye kunye nalezi - kwi-hip. Buyela kwisikhundla sokuqala. Sitshintsha isalathiso seengalo kwaye wenze okufanayo.
Buyela kwisikhundla sokuqala. Phindaphindwe izihlandlo ezilishumi. - Ukuma ngokulinganayo, iinyawo eziphakathi kwamaphethelo ahlukeneyo, zibambe iintsimbi ezandleni zakho, zixhomekeke phambili, zinciphise iingalo zakho. Ngoxa ugcina umqolo wakho ngqo, jikela umqolo wakho ngasekunene nakwesobunxele. Phinda amaxesha angama-20.
Ezi zinto zisebenzayo ezincedisayo kumqolo zingenziwa ngokukhawuleza. Ngako oko, ubunzima abukhiphathi ixesha elide kuwe, kwaye unokuyifaka phakathi kwimihla yokufudumala ngaphandle kokulahla ishedyuli yakho. Into ephambili ayiyikushiya ukusebenza: kuphela xa uyenza rhoqo, le mizimba iya kuqinisa imisipha yomqolo wakho kwaye yenza ukuba i-posture yakho ibe mnandi, kunye nokuhamba-kulula.