Indlela yokupompa phansi komshini?

Imisipha yomshini ophansi - lokhu kungenye yezinkinga eziningi kakhulu emzimbeni womuntu. Ngaphandle kokusebenza komzimba okuqhubekayo, ingxenye engezansi yesisu inezinto zokuphumula, ukwelula nokwakha inqwaba ye-nonesthetic. Kulabo besifazane abaye baqala ukukhulelwa nokubeletha, umbuzo wendlela yokupompa phansi komshicileli ikakhulukazi unzima. Emva kwakho konke ngesikhathi sokukhulelwa, isidumbu sesisu sitholakale ekulayisheni okukhulu kakhulu nakwelula.

Indlela eyinkimbinkimbi ekuthuthukiseni imisipha yabezindaba

Ngokuvamile inkinga yesisu esiswini asikho emasimini abuthakathaka kuphela, kodwa nakwezinye izindawo ezinamafutha kule ndawo. Ngenxa yalesi sizathu, ukuxazulula inkinga yokupompa umshini ophansi wesisu nokuqeda ukuhlukumeza kwemisipha, kubalulekile ukubhekana nale nkinga ngendlela eyinkimbinkimbi:

1. Ukubukeza umbuso nokwakheka kokudla okuyingxubevange, ukudla okwanele kwamanzi, ukudla okuncane kokudla kwamakhemikhali kwenza kube lula ukwenza umsebenzi nomswakama we-press.
2. Faka ukuqeqeshwa kwe-aerobic ohlelweni lokuqeqesha - intambo yokuqhafaza, izintambo kanye nokuqeqesha nge-hoop help ukuqeda ukuqoqwa kwamafutha esiswini nasesikhathini.
3. Ukuze ukhethe ukuqeqeshwa okunamandla okuyizintambo ezingezansi zomzimba - izindlela zanamuhla zokuphambanisa umshini wokucubungula, kukuvumela ukuba ukhuthaze kancane kancane ukuqeqeshwa, uqale ngokuzivocavoca okulula futhi kulula nokuqeqeshwa ngesisindo ngokulinganisela.
4. Ukujwayela ukuqeqeshwa nokucindezeleka kancane kancane yizici ezimbili ezibaluleke kakhulu ekufinyeleleni umgomo, ngoba izindlela zesikhathi esisodwa nezingavamile azikwazi ukuholela emphumela omuhle.

Indlela yokupompa umshini wezansi?

Okokuqala, kuyadingeka ukuthi ufake konke ukuzivocavoca okuyaziwayo nokulula ku-complex complex of trainingings, kancane kancane ukucindezela nokwandisa inombolo yezindlela. Ukukhuluma ngokuthi ungashaya kanjani ucingo oluphansi ekhaya, kubalulekile ukucacisa isikhathi sokuqeqeshwa okuvamile (ungenza izinyathelo izikhathi ezingu-2-3 ngosuku). Isibonelo, ekuseni ukwenza isethi yokuzivocavoca okunamandla, futhi kusihlwa ukuze uhlanganyele ekuzivocavoca umzimba, noma izindlela ezithile kulo lonke usuku. Kumele kukhunjulwe ukuthi ngaphambi kokuba kusetshenziswe indlela ngayinye kubalulekile ukufudumala imisipha nokwenza imfudumalo, emva kwalokho kuphela ukuqala ukusebenza okuyisisekelo kwemisipha yomzimba.

Ukuzivocavoca kwamaDynamic wokupompa umshini ophansi kunama:

1. Ibhayisikili - eyaziwa yiwo wonke umuntu kusuka ekufundiseni isikole esikoleni ngokuphumelelayo iphoqa imisipha yomshini ophansi, kufanele kukhunjulwe ukuthi imilenze ephansi iyahamba, iphakamisa umthwalo esithombeni esingaphansi.
2. Izikrini - ukuzivocavoca okunezinketho eziningana zokwenza, ungenza ngezinga elilodwa noma uzicindezele ngokufaka ukunyakaza okuqondile kwemilenze.
3. Ukukhuphuka kwemilenze elele e-crossbar - uma wenza lezi zivivinyo kubalulekile ukugcina ijubane elibushelelezi futhi elisheshayo, ungenzi i-jerks ebukhali. Umlenze osheshayo uphakamisa isikhundla esimisiwe ngokulibaziseka emilenzeni ekuphakameni okuphezulu, qinisa kahle i-corset ye-muscular. Ukukhuphuka kwemilenze ku-crossbar kuyinkimbinkimbi yokuqeqesha futhi kungasebenza njengesinyathelo esilandelayo ekuthuthukiseni imisipha yomshini.
4. Ukuphakama kwemilenze kanye ne-trunk ngesikhathi esifanayo - kukhona uchungechunge oluthe xaxa lwezivivinyo zaloluhlobo, lapho ukunyakaza komzimba komzimba nemilenze kwenziwa. Ukuzivocavoca okunjalo kuyasiza ngokujwayelekile kuwo wonke imisipha ye-rectus abdominis.
5. I-Plank ingenye yezindlela ezilula futhi ezifanayo zokuzivocavoca. Kuqhutshwa endaweni yokuphumula kwesigqoko ngezandla nezinyawo phansi lapho imilenze idonsa emzimbeni, igxile imizamo emikhulu emisipha yomshini ophansi.

Futhi nansi indlela yokupompa phansi komshini ngosizo lokuzivocavoca okuyi-static, ezithathwe ku- yoga . Kusukela ohlelweni lwe-hatha yoga, ungasebenzisa ama-asana anjalo:

1. Ukuphakanyiswa okunye kwemilenze nokulibala (uthitta badasana).
2. Ukuphakamisa i-trunk nemilenze isikhathi (arohanasana).
3. Ukubuyiswa kwesisu (uddiyana-bandha).

Izici ezibalulekile zokuqeqesha zikhula kancane kancane kwinani lezindlela zokuzivocavoca okunamandla kanye nesikhathi sokugcina sokuhlelwa kwe-asanas static ne yoga.