"Imisipha yomshini idinga ukushaywa ngemodi ekhathazayo, okungenani ukuphindaphinda okungu-50, noma kuze kube-100 ngasikhathi, kuphela ngale ndlela ukusonteka kuzokusiza uthole isisu esicabalele…" - lo mbono osabalele awuqinisekisiwe ngokwenza . Umphumela awutholakali ngobuningi, kodwa ngekhwalithi: kunezindlela ezikhethekile ezenza kube nokwenzeka ukwenza ukuqeqeshwa kwabezindaba kuphumelele ngempela.
Khulisa umthwalo
Thatha i-dumbbell (noma i-barbell "pancake" uma usebenza eklabhini yokuqina). Bacindezele kuwe ngenhla nje kwesisu bese wenza ukuvivinya umzimba njengokujwayelekile. Ungasikhetha kanjani isisindo? Kufanele kube njengokukwazi ukuphindaphinda okungaphezu kokungama-20 uma usaqala, futhi kungabi ngaphezu kuka-10-12 - uma usuvele uzame ama-crunches anesisindo. Isibonelo: ama-dumbbells amabili we-1,5 kg - wokuqala ne-disc eyodwa kusuka ku-barbell enesisindo esingu-2,5 kg kumuntu onolwazi. Ibhonasi: isikhathi sokuqeqesha sincishiswa kaningana, futhi ukubuya kuya ezingeni elisha.
Khulisa ububanzi bokunyakaza
Shintsha inqubo yokusonta. Ungazenzi emethini, kodwa ebholeni lokuzivocavoca noma ebhentshini - lokhu kuzokuvumela ukuthi weqe ngale kwama-90 degrees esivame ukukhawulelwa kuwo. Ukuphakama kwe-amplitude, kungcono: umshini wokunyathelisa usebenza kumkhawulo wawo lapho umthwalo ushintsha nokunwebeka okuphezulu kwemisipha. Izinhlamvu eziqeqeshwe ngokukhethekile zingazama ukulenga ukuphakama komlenze kubha.
Faka ikhefu
Faka ikhefu endaweni efanelekile yokuzivocavoca: okunzima kakhulu. Uma uqeqesha ngama-dumbbells, leli phuzu lizofika ngesikhathi ubuyela endaweni yokuqala, kepha ngombandela owodwa: emuva akufanele kuthinte ukuxhaswa. Uma uqeqesha ngokwanda kwe-amplitude, khona-ke leli phuzu lizokulinda ekugcineni kokuphakamisa isiqu. Kepha futhi ngesimo: udinga ukuphakamisa umzimba ngqo uze uzwe umthwalo kucindezela, ungabe usaba khona. Uma unesibindi sokuphakamisa imilenze yakho ngenkathi ulenga kubha, yeka lapho imilenze yakho eqondile ifana phansi - bese ngaphandle kwemibandela.
Ukumiswa isikhashana kwemizuzwana engu-2-3 kwanele ukuphoqa imisipha yesisu ukuthi isebenze kuze kufike kumkhawulo wamakhono abo.
Ukukhulisa i-abs yakho, yenza amasethi ama-3-4 we-10-15 reps, ume isikhashana imizuzu emibili phakathi kwamaqoqo.