Naphezu kokuba abantu beba ngcono futhi bebhekene nokubhekana nezinkinga zezemidlalo nezempilo, abaqeqeshi namanje bababuza imibuzo mayelana nokuthi bangaphakamisa kanjani izinyathelo zeviki noma ukuthi bangakwazi kanjani ukulahlekelwa isisindo kuphela emasontweni, njll. Azikho izimpendulo zale mibuzo: ukwenza isisindo semisipha, izinsuku eziyisikhombisa ngokusobala akwanele, futhi ukulahlekelwa isisindo sendawo akunakwenzeka - noma yimuphi umuntu uzolahlekelwa isisindo ngokuphelele, hhayi endaweni eyodwa yomzimba. Mayelana nokuthi ungaphakamisa kanjani ama-buttocks amahle, lesi sihloko sizoxoxwa ngaso.
Kanjani masinyane ukupompa izintambo?
Abaningi bakholelwa ukuthi ukuze bathole umphumela osheshayo, kwanele ukwenza njalo nsuku zonke. Nokho, lokhu akunjalo. Ukuze kube nokusheshiswa okukhulu kwemiphumela kubalulekile ukulandela imigomo enjalo:
- Lungisa ukudla kwakho - ukhiphe ufulawa noshukela, engeza i-cottage shizi, inyama, inhlanzi, ubisi nemikhiqizo yobisi, ushizi namaqanda. Ngaphandle kwesamba samaprotheni okwanele, imisipha ayikwazi ukuqiniswa futhi ikhule.
- Ukuqeqeshwa kwenziwa izikhathi ezintathu ngesonto, futhi ugcwele, umuzwa wokukhathala, hhayi ngaphansi kwemizuzu engu-40.
- Kuzo zonke izivivinyo, sebenzisa umthwalo omkhulu kakhulu kunakho - ngokulingana isisindo se-dumbbells noma ibha kufanele ibe ngu-6 - 12 kg.
Ngokushesha kufanelekile ukukhuluma, "ngokushesha kakhulu" ngokuphathelene nokwakhiwa kwemisipha - lokhu kuvela ezinyangeni ezingu-3 noma ngaphezulu. Yiqiniso, imisipha izomisa kancane futhi ibonakale ikhangayo, kodwa umphumela omuhle kakhulu uzovela ezinyangeni ezingaba yisithupha - ngonyaka. Zibeke isikhathi eside futhi ungakholelwa ukuthi izindumbu zingabonakala emzimbeni wakho ezinsukwini ezimbalwa.
Indlela esheshayo yokupompa izintambo
Ngakho-ke, ake sibheke izivivinyo ezithathwa njengendlela ephumelela kakhulu ekubunjeni izintambo ezinhle:
- Izigqoko ezinama-dumbbell ne-retraction ama-backs back, ama-3 amasethi izikhathi ezingu-15.
- Izikwele "Plie" noma "Sumo" ezinemilenze ehlukanisiwe kakhulu, amasethi amathathu wezikhathi ezingu-15.
- Ukuphakamisa umlenze oqondile kusuka endaweni "kuzo zonke izindawo ezine," amaqoqo angu-3 izikhathi ezingu-15.
- Ukuphakamisa idolo eligobile emadolweni ukusuka phezulu "kuzo zonke izindawo ezine," amaqoqo angu-3 izikhathi ezingu-15.
- Kusukela endaweni "elele emhlane wakho ngamadolo agubukile" ukuhlukaniswa kwamathambo avela phansi - kuqala ngamadolo ahlukana, ngaleyo ndlela encishisiwe. Ngokuphelele, izindlela ezingu-2 ziyizikhathi ezingu-15 kulokho futhi kwenye inguqulo.
- Ukuzivocavoca ku-Smith simulator, amaqoqo angu-3 izikhathi ezingu-15.
- Ukuzivocavoca kumshini we-Gakka, amasethi amathathu wezikhathi ezingu-15.
- Ukuhlaselwa okudala ngama-dumbbells, 3 izindlela ezingu-15.
- Ukuhlaselwa okujulile nama-dumbbells, ama-3 amasethi angu-15.
- Ukubeka inyawo lakho emuva kwesikhulumi, amasethi angu-4 wezikhathi ezingu-12 emlenzeni ngamunye.
- Kulezi zivivinyo emsebenzini ngamunye kufanele uthathe okungenani isigamu. Uma usebenza ngokwengeziwe usebenza imisipha, ngokushesha uzothola umphumela.