Amantombazane othandekayo, ngamunye wethu amaphupho womuntu omncane omncane futhi ubheka ngomona ebusweni bebhishi ngomshini ophonswe. Ungathanda yini ukuba namabhantshi amnandi esiswini sakho? Uma u-yebo, khona-ke lesi sihloko senu! Kuyo sizozama ukuchaza ngokuningiliziwe ukuthi yini okufanele ifake uhlelo lokuqeqesha lomshini, nokuthi yikuphi ama-nuances okufanele acatshangelwe uma ebhala.
Unezinketho ezimbili: ukuqeqesha umshini ekhaya noma kwi-gym. Ehholo kulokhu, amathuba amaningi, noma kunjalo, uma ngesizathu esithile ungakwazi ukukhokhela ukubhalisa, ungadikibali! Uma ufuna futhi ukhuthele ekhaya, ungaphinde uthole imiphumela emihle kakhulu.
Ngakho, into yokuqala okudingeka uyiqonde ukuthi kufanele uhlakulele uhlelo lokuqeqesha umshini, ozoyilandela futhi uwenze umzimba njalo kuwo. Ungakhathali nsuku zonke! Imisipha ikhula kuphela ngesikhathi sokuphumula, ngakho-ke kufanele wenze kahle kakhulu izikhathi ezingu-3-4 ngesonto, hhayi ngaphezulu.
Ukuzivocavoca ekhaya
Ngokwemvelo imisipha yomzimba ihlukaniswe ibe yi-press ephansi nephezulu. Eqinisweni, lokhu kuyisisindo esisodwa, kepha lokhu kuhlukanisa kwenza kube lula ukubhala isethi yokuzivocavoca.
Ukuqeqeshwa komshini wokunyathelisa ophezulu kuhlanganisa ukuguquka okuqondile phansi. Kulo msebenzi, akudingekile ukuba uphakamise ngokugcwele isikhalazo, ungathola umphumela omuhle kakhulu ngokuqeda isicapula kusuka phansi. Gcina izandla zakho ngemuva kwekhanda lakho, kodwa ungafaki izingxube zakho ndawonye, ngaphandle kwalokho intamo ithola uhlobo olungadingekile.
Ukuqeqesha umshini ophansi kuhilela ukuzivocavoca okufana nokuphakamisa imilenze yamanga. Amandla ungadonsa emzimbeni noma ubambe ikhanda lakho (inketho eyinkimbinkimbi). Zama ukuphakamisa imilenze eqondile, ngaphandle kokuwagoqa emadolweni. Umthwalo omuhle emisipha uzonikezwa umsebenzi olandelayo: futhi ulele emhlane wakho, izandla zihanjiswe emzimbeni, uphakamise imilenze yakho bese uzama ukudiliza i-pelvis phansi, bese unciphisa kancane isikhumba, bese imilenze iphansi. Amasokisi phakathi nalezi zivivinyo adonsela kuwe. Zonke ukunyakaza kwenziwa ngaphandle kwe-jerks!
Ungakhohlwa ngemisipha ye-oblique. Ungabanika umthwalo ngokwenza ama-classical twists phansi, kodwa ngesikhathi sokukhuphuka, uvule umzimba ngendlela eyodwa noma enye.
Iphutha likaNewbie: Amantombazane amaningi anjengezintambo zomgwaqo ezinama-dumbbells. Qaphela! Uma uyinqobe, esikhundleni sezintambo ze-wasp, thola "inguqulo enwetshiwe". Ngakho-ke ungatholi lo msebenzi futhi uqiniseke ukuthi imisipha yangasese ayikhulise ivolumu.
Ukuqeqeshwa komshini e-gym
Ehholo uzokwazi ukwenza isakhiwo esiyinkimbinkimbi ehlukile futhi ngokushesha uphumelele umphumela oyifunayo. Kodwa-ke, uma umgomo wakho ungewona nje ukuqeqeshwa komshini wesisu, kodwa ukuthuthukiswa kwesibalo sonke, ke ngokuthuthukisa uhlelo lweviki, kufaka umzimba wokuzivocavoca komzimba ekupheleni kwenkimbinkimbi. Isizathu esilula: imisipha yomsebenzi wokunyathelisa ngesikhathi kwenziwa cishe noma yikuphi ukuvivinya umzimba, ngakho-ke akusizi ngalutho ukubanikeza umthwalo osindayo ekuqaleni, uma kungenjalo ngeke ukwazi ukwenza amanye amaqembu omzimba ngendlela efanele.
Qaphela ukuqeqeshwa okunjalo okuphumelelayo njengoba uphakamisa imilenze ngendlela efanele. Unezinketho ezimbili: usebenzisa umshini okhethekile oncike ezintendeni zakho futhi uphakamise imilenze yakho eqondile kuze kube yilapho uhamba phansi. Okubalulekile:
- Ungenzi ukunyakaza okungazelelwe (ukuphakamisa nokusetha kabusha kwenziwa ngokuhamba kancane).
- Ungaphakamise imilenze yakho ngenxa yokuguqulwa, kufanele wenze lokhu, kuhlanganise nemisipha yocindezeli.
Okuhlukile kokubili kokusebenza kuyinkimbinkimbi: ngezandla ubambelela ebhasini bese wenza lo mkhuba ngezimo ezivele zifakwe ohlwini.
Ukuze usebenzise imisipha yomshini ophezulu endaweni yokuzivocavoca kukhona ibhentshi ekhethekile (njengomthetho, ungakwazi ukulungisa isimo sengqondo ngokunquma ubunzima ngokwakho). Ukwenza ukuphazamisa ebhodini, ungabamba izandla ngemuva kwekhanda lakho (qinisekisa ukuthi ama-elbows akho awahlanganisiwe) noma uwacindezele esifubeni. Uma uzizwa ukuthi ukuvivinya umzimba
Uma unesihlungu ngemva kokuzivocavoca, sihalalisela! Wenze umsebenzi omuhle, futhi imizamo yakho ngokuqinisekile iyoletha umphumela oyifunayo. Into esemqoka akukona ukuyeka futhi ukwenza okuyinkimbinkimbi njalo.
Kubalulekile! Amantombazane othandekayo, uhlelo lokuqeqesha lo mshini luzosebenza ngempumelelo kuphela ngokuhambisana nokudla kwezemidlalo okulungile. Yebo. ungenza konke okuvivinya umzimba ngokweqile nangokujwayelekile, kodwa umshini wakho omuhle omuhle ngeke uvele ungabonakali ngaphansi kocingo lwamafutha. Ngakho-ke, banakekele ukudla kwabo, qinisekisa ukuthi ukudla kwenu kulawulwa amaprotheni kanye nama-carbohydrate anzima. Nika ama-carbohydrate okusheshayo (ushukela, amaswidi, ama-sweet pastries). Ngikholelwa, umzamo uwufanele! Ngeke uthole kuphela isithombe esihle, kodwa futhi uzokuzethemba futhi uzwe ukuncoma okuvela emadvodza kaningi.