Iyiphi intombazane engaphupha ngomzimba oguquguqukayo? Bheka abadansi nabazivocavoca, i-plasticity yezinyathelo zabo iyathandeka futhi iyakuthanda. Kulula kangakanani kunikezwa amawele, amabhuloho, iziphambeko. Ngokumelene nesizinda sabo, umzimba wakho ungase ubonakale njengomkhiqizo owenziwe ngokhuni. Ingabe ufuna ukuhlaba umxhwele abanye ngomusa nokunyakaza okuncane? Bese ulungele ukusebenza. Sizokutshela indlela yokuthuthukisa ukuguquguquka komzimba.
Ukuziphendulela kokuzivocavoca
Akudingekile ukwenza imishini yokuzivocavoca kusukela ebuntwaneni, ukuhlala e-twine noma ukugoba kahle emuva ebhuloho. Kodwa ukwenza umzimba ukuguquguquka komzimba okungenani njalo ngosuku noma kangcono nsuku zonke - qiniseka. Ngokungafani nokuqeqeshwa ngamandla e-gym, bangathatha imizuzu engu-10-15 kuphela.
Indlela yokuthuthukisa ukuguquguquka komhlane?
Sikukwazisa ukuba unake izivivinyo ezilandelayo:
- "I-Cat". Hlala kuzo zonke ezine, bendela emuva, kuze kube ngangokunokwenzeka futhi ubheke phezulu, ubambe imizuzwana embalwa. Khona-ke, njengekati, phindela emuva futhi ubheke phansi, bese ubamba imizuzwana embalwa. Kulo msebenzi, akusheshisi, kodwa ubukhulu, okubalulekile, zama ukugoba ngokugcwele kwamakhono akho.
- I-Cobra. Ukulala ngesisu sakho, faka izandla zakho ezingeni lesifuba bese uqala kancane ukuphakamisa umzimba, uqale kusukela ekhanda. Phakamisa izandla zakho phansi bese uzama ukugoba ngangokunokwenzeka ngemuva.
- «Ibhasikili». Ukulala ngesisu sakho, ukuguqa ngamadolo akho, ukukhipha amasokisi akho, ubambe izinyawo zakho ngezandla zakho bese ugoba emuva ngangokunokwenzeka.
Twine: Flexible Leg Training
Uma usulungele ukuthola isikhathi salokhu, isethi esilandelayo yokuzivocavoca ekuthuthukiseni ukuguquguquka kuzokufanelana nawe:
- Hlala phansi, ugobe imilenze yakho bese usakaza amadolo akho ezinhlangothini, cindezela izinyawo. Zama ukuthinta amadolo phansi, kuyilapho ugcina umhlane wakho uqonde ngangokunokwenzeka.
- Uhlezi phansi, welula imilenze phambi kwakho futhi ukhulule emaceleni. Yenza ukuthambekela okungafani emlenzeni ngamunye ngokulibaziseka kwamasekhondi amaningana, bese uncike phambili, uzama ukucindezela umzimba phansi.
- Hlala kuzo zonke ezine, faka imilenze yakho ebubanzi obuphezulu. Gcwalisa izandla zakho phansi, uphendule umzimba. Lokhu kusetshenziselwa ukuthuthukisa ukuguquguquka kwamalunga.
- Sebenza nge-twine yesikhathi eside. Ekuqaleni lokhu kuyisimo esingavamile kakhulu sokuzivocavoca,
kodwa nguye onika umphumela omkhulu. Esikhathini sensimbi yesikhumba eside, welula umlenze wakho phambili. Sula isifuba sakho, hhayi ikhanda lakho, uzame ukugcina umhlane wakho uqonde. Bese ugoba emuva. Zama futhi ukuvula leli cala ngezindlela ezihlukile, ukubambezeleka emasekhondini ambalwa endaweni eqondile. Isakhi ngasinye senziwe nge-twin longitudinal ngezinyawo zombili okungenani ngomzuzu.
Ukuvocavoca ukuguquguquka kwemvelo kuthuthukisa ukujikeleza kwegazi kanye nemetabolism. Mhlawumbe uzolahlekelwa isisindo esincane, ngoba amandla amaningi asetshenziselwa ukuzivocavoca. Nokho, kungcono ukusebenzisa izinhlelo ezengeziwe zokushisa amafutha. Ukuzivocavoca umzimba kuyenziwa ekugcineni komsebenzi wokuvivinya umzimba, ngoba imisipha isivele ishushuthukile. Uma wenza inkimbinkimbi njalo, uzobona imiphumela ngokushesha kakhulu.