Ukuhamba ngokusoloko kuthathwa njengesixhobo esinokwethenjelwa ekuphuculeni ukuqina komzimba, ukwandisa amanqanaba okunyamezela kunye nokulungiswa kwempilo jikelele. Kukho nawa matyala awaziwayo, emva kweeseshoni ezide zolu hlobo lwemidlalo, izicubu zomhlaza zinyamalala kumagosa! Kubonakala ngathi ngummangaliso, kodwa kusekhona-kuchazwa ngokulula. Ngethuba lokugijima, umzimba womdlali ujongene nokufudumala kwangaphakathi. Ngaphantsi kwefuthe lobushushu, i-form form tumor dissolve. Kodwa umbuzo, ukuba izihlunu zigijime xa zihamba, zixhalaba kakhulu kwiimgijimi eziqhuba ngokungenzi nzuzo okanye zisanda kuzinikela kulo mdlalo. Impendulo yalo mbuzo iqhubeka kwinqaku!
Ziziphi izihlunu ezichaphazelayo?
Phantse zonke iimisipha ekusebenzeni kwinqanaba elithile lifumana umthwalo obalulekileyo. Kodwa iqela ngalinye leemisipha kule meko lifumana imithwalo ehlukeneyo ngokwezinga lobunzima. Ziziphi izihlunu eziqala ukusebenza kwindawo yokuqala?
Ukuba uhamba rhoqo, umsila oyintloko ofumana umthwalo ngexesha loqeqesho luyintliziyo yesifuba, kwaye oku akunjalo nantsingiselo yokucinga. Kancinci, ngenxa yoku "ukupompa", iindonga zale mizimba ye-muscle, i-ventricle ekhohlo, ububanzi beetriyari ze-coronary, inani lama-capillary landa. Eyomeleleyo le misipha, igazi elingakumbi liyakwazi ukupompa. Isiphumo sokwandiswa kwegazi kuhlanjululwa kwee-pores.
Ukuthetha malunga naziphi izihlunu zomzimba ezigubungelayo ukuhamba, eqinisweni, ngokuyinhloko iimisipha zemilenze. Ngokusemgangathweni, yonke imisipha yomlenze ingabalwa njengexhasayo kwaye isisiseko. Iimisipha eziphambili zifana:
- Imisipha yomhlathi;
- imisipha ye gluteus;
- izihlunu ze-ileal (ezisezantsi kwethanga kunye nokulawula inkqubo yokuhamba kwe-joint hip);
- izilwanyana zethole.
Imisipha exhasayo ibandakanya imisipha ye-upper upper and lower abdominal press . Yona msebenzi ochanekileyo wemisipha yocindezelo eya kukuvumela ukuba ugcine isimo esifanelekileyo ngexesha loqeqesho, okuza kukunceda ukuphepha ukuwa nokulimala.
Ukuba ngexesha logijima umzimba wakho usemgangathweni olufanelekileyo, ke iintlobo zomqolo, intamo kunye neengalo ziya kulayishwa (ungamangaliswa). Kule mihla yokugqibela, i-biceps isebenza ngokukodwa, eyona nto ijongene nokujikeleza kweengaphambili kunye neengxowa zeengalo ezihlalweni. Isikhundla esilungileyo somzimba xa kusebenza kuthetha ukuba: Ugcina i-trunk ngqo, kwaye amahlombe - aqondiswe. Musa ukulibala malunga nokuqwalasela imigaqo yokusebenza ngobuchule.
Kodwa gcinani engqondweni ukuba impembelelo enkulu yokusebenza, ngokubhekiselele kwi-mass mass, akufanelekile ukulinda. Ukugijima kuya kunceda ukuzisa izihlunu kwiimeko zetoni ekhulayo, ukwenzela ukuba zinzima kwaye zandise kancane umthamo. Kwakhona, kuya kunceda ukuba umzimba wakho ube namandla kwaye ukhuthaze. Uya kuhambisa ngaphezulu. Umzimba wakho uya kukhula ngokuthe kancinci uhlobo oluthile lomzimba olubizwa ngokuba yi-glycogen. Emva kwexesha, inani lale mafutha liya kwanda, kwaye unokugijima ixesha elide ngaphandle kokuziva ungakhululekile. Kodwa akufanele ukwesaba ukuba uya kuba nemilenze yeSchwarzenegger kunyaka okanye ezimbini, ngenxa yokusebenza, inxalenye enkulu, kungekhona iipompo ezininzi ezinamandla kunye nokuzibamba. Ukuba ufuna ukupompa imilenze yakho, awuyi ku funeka uqeqeshwe kwi-treadmill, kodwa kwindawo yokuzivocavoca, ngokuvuma "ngentsimbi." Kwakhona, musa ukulibala ukuba xa uyeka ukusebenza kwakho, ngoko kungekudala umzimba wakho uya kunciphisa umveliso we-glycogen, ngokuthe wanciphisa ngokukhawuleza kwizalathisi zokuqala.
Ngoku uyazi ukuba zeziphi izihlunu eziqeqeshwe ngexesha lokusebenza, zeziphi ezigubungelayo kwaye zingabikho, kwaye yintoni le nto engahambelaniyo kwaye imidlalo ethandwayo ingayinika impilo yakho.
Ezinye iinkcukacha ezimbalwa ukulungiselela ukusebenza: