Imilenze elele ups: Izinsiza kusebenza, ongakhetha umzimba, amacebiso awusizo

izinyawo ups elele isikhundla lisalele - a Ukuvivinya ngempumelelo kakhulu, okuhloswe ngaso imisipha esibanzi ukudonsa besisu. Ukuqeqeshwa okunjalo ngokuvamile yakhetha bonke abathanda ukuqina. Inzuzo enkulu ukuthi kungenzeka ekusebenziseni kwakhe Wabasaqalayo ukusebenza ngaphandle kwemiphumela emibi kwezempilo kanye nokuhlinzeka ukucindezeleka extra emzimbeni.

Technique umzimba

Kanjani ngokushesha ukumpompa ngabezindaba? Lifting imilenze elele ngoba konke lokhu kufanele kwenziwe ngokuvumelana amasu efanele.

Okokuqala okudingeka ahlale kahle phezu mat ejimini, umzimba ncamashi sisalokhu. Qondisa imilenze yakho, udinga ukubeka izandla zakho kanye umzimba, izintende phansi noma ingxenye ukubeké ngaphansi ezinqeni. Ngakho-ke iyothathwa isikhundla yayo yasekuqaleni.

imilenze elele ups engenziwa hhayi kuphela imilenze ngqo, kodwa amadolo bent, okuyinto engasindi. Hip Kunconywa ukoma umugca losemkhatsini esifubeni. Kufanele aqhubeke kuze ngamadolo kuyoba ngasikhathi esifubeni ezingeni. Kulokhu, imisipha besisu kumele ibe voltage egcwele.

Okwesikhashana, kufanele ubuyele indawo yokuqala. Ukuze ngokushesha ukumpompa cindezela bese hip izikhangiso kwanele ukuba wazi esiphezulu kungenzeka umzimba siqu, ukuthola bona inombolo enkulu kungenzeka ezinikezwa oyedwa indlela.

amaphutha ezivamile

Njengezinye izingxenye zaleli zokuqeqesha, nokucabanga amaphutha lobuchwepheshe lapha kungaholela ukuhlinzekwa umthwalo esanele imisipha, okuyinto esikhathini esizayo sizothinta ukuthuthukiswa yabo inharmonious. Ukubulawa efanele umsebenzi kuhlanganisa:

• ukwehlisa esitho inspiratory waphakamisa ukuba exhale;
• Ukudalwa ukuqoqa encane zone okhalweni lapho uyaxebuka off the floor kwezitho zangasese;
• ukulawula umsebenzi imisipha besisu, ngamanye amazwi, ukuhlolwa imizwa yabo phakathi nokuqeqeshwa;
• ukunyakaza iyunifomu (zonke izinhlobo amabhowudu ukuvumela ukukhulisa imilenze ngokuvumelana inertia, kunokuba ukuphoqelela cindezela).

ukuhlukahluka umzimba

Ukuze isifundo qualitative yemisipha amanga umlenze ngamakheshi kungase kusetshenziswa ubuchwepheshe eziyinkimbinkimbi. Phakathi eziphambili ukuqeqeshwa abasubathi kufanele usebenzise silinganiso kufanele uqale ukucindezela phakathi wemikhawulo aphansi. Ungasebenzisa dumbbells, izinsimbi, amabhola, nezinye izinto zokusebenza.

Izinkinga umsebenzi ivumela ukubekwa umzimba ebhentshini flat. Sveshennye nemilenze zuza anda amplitude, lokubonakala nesanda kahle umsebenzi.

Ukuze kangcono izinga futha endaweni abdominals, ungase uprakthize nemlingani wakho. Lesi sakamuva kumele ekwazi ukumelana nasemilenzeni ephansi ngesikhathi ephakamisa zabo.

Amacebo eziwusizo

Zikhona amaphuzu amaningana kufanele ukuba unake, ukwenza ngamakheshi umlenze elele:

1. Ukuze iwenze ube lula ukuqeqeshwa, Wabasaqalayo kufanele ukubamba ngemuva usofa yakho, kusofa, nezinye ifenisha ezokwenza sizinzile izandla.
2. Phakathi umsebenzi "umlenze ephakamisa amanga", kuyafaneleka ukugcina nemilenze ambalwa isikhundla insaliwe. Qedela ukulungiswa kwananoma kwabo uyoba umthwalo esiphezulu ku ezinqulwini esiswini.
3. Uma ngokuhamba umsebenzi kubalulekile ukusebenzisa zonke izicubu besisu, kutuswa ukwenza imizamo ne ngokuvuswa ukhalo up. Kumele imisiwe imizuzwana embalwa ngesikhathi isikhundla phezulu noma enze jiggle encane engxenyeni engezansi yomzimba.

Ekuphetheni

imilenze Ukukhulisa amanga - i inqubo ephumelela kakhulu elikuvumela ukuba ususe imali fat endaweni besisu, futhi ezinyangeni ezimbalwa ucije ekungiphumuzeni ukuphelela cindezela. Ukuze uthole imiphumela ebonakalayo into esemqoka - njalo iphendukele ukuqeqeshwa, ukusebenza ngokuvumelana amasu efanele.