Ukuzivocavoca okuphumelelayo ekuzivocavoca komshini

Noma ubani kithi ufuna ukuba nomzimba omuhle, ikakhulukazi, isisu esisondayo nesilulelwe kahle. Ngakho-ke, ukuzivocavoca emshinini wezitho zangasese kuyathandwa kakhulu. Azinzima kakhulu futhi zidinga ukubekezela kuphela nendlela ehlelekile.

Ukuzivocavoca ejimini lokuzivocavoca noma indlu yakho?

Ukuze ulahlekelwe isisindo futhi usekele isibalo, abaningi baya ejimini. Ukufeza umphumela, kubalulekile ukwazi ukuvivinya umzimba okudingekayo kumisipha yomshini kanye nemikhuba efanele yokuqaliswa kwazo.

Kungenzeka ngempela ukuphambanisa umshini wokuzivocavoca. Yiqiniso, kufanele sisebenze kanzima - sihlezi embhedeni, silinde ukubonakala kwamacube akudingekile. Kodwa ngendlela engafanele, umshini ngeke uthole umthwalo ehholo ngenyanga. Ukuthutha kuphela imisipha yomzimba, ukugxila kuyo yonke imizamo, isu elingalungile. Ake sicabangele okulungile.

Okubaluleke nakakhulu

Okokuqala, qiniseka ukuthi uhamba ngokudla. Ufuna ukunciphisa isisindo - zihlele ukulahleka kwekhalori. Iphuzu lesibili ukuqeqesha njalo. Khona-ke imiphumela izobonakala.

Uma ukuzivocavoca ekuzivocavoca komshini nganoma yisiphi isizathu awutholakali - ungathukutheli. Ngokuvamile, akubalulekile lapho amakilasi azokwenzeka khona - ekhaya noma eceleni. Isiyalo sakho siqu sibalulekile! Ngokuyinhloko, ungadlulisi izinyathelo phakathi kwezindlela noma ukuzivocavoca ngokwabo. Akufanele abe ngaphezu kwemizuzu eyodwa nohlanu ngokulandelana. Ngisho noma usuvele ukhathele ngempela ...

Zonke izikhathi zinquma konke

Ukumisa okwesikhashana kwemizuzu emihlanu phakathi kokuzivocavoca kungahle kube yimizuzu emibili noma emithathu. Kodwa ungasheshi - umthwalo okweqile kubantu abahle ngeke ukwenze. Imizuzu emihlanu yisikhathi esanele sokuphumula nokuqeqeshwa okuqhubekayo. Kodwa uma lesi sikhathi sinyuka, ukuphuma kwegazi nokubuya kwemizimba kuzothatha isimo esimweni "sezemidlalo". Okusho ukuthi, ukuqeqeshwa kuzokwenza ize. Ngakho isiphetho: ukuqapha isikhathi sokumisa kubaluleke kakhulu.

Udinga ukuya emakilasini ngendlela ephelele. Umshini, njengoba waziwa, unengxenye ephezulu nangaphansi, kanye nemisipha ye-lateral ne-oblique. Ufuna ukuba nama-cubes - unake ngamunye wabo.

Ngakho-ke, yini okufanele uyenze? Ukuzivocavoca komshini, izithombe ozibonayo kulesi sihloko, ziqondiswa ezingxenyeni ezihlukene.

Upper Press

Angakwazi ukugibela ukuphakama kwesiqu. Qala ngemikhumbi engamashumi amabili noma engamashumi amathathu. Ukuzivocavoca kumaphephandaba aphezulu kudinga okungenani izindlela ezinhlanu. Isikhathi ngasinye inombolo yabo inganda. Ukuze wenze kahle, udinga ibhentshi. Sihlala phansi kuso, silungise izinyawo zethu, faka izandla zethu ngemuva kwamakhanda ethu. Esimweni esiphansi, kunconywa ukugoba ngangokunokwenzeka. Uma kunzima kuwe, faka izingalo zakho phezu kwesifuba sakho.

I-Lower Press

Uguqula imilenze yakhe. Ukuqina kufana nokushicilela okuphezulu. Silala phansi, siphakamise imilenze emihlanu izikhathi ezingamashumi amathathu. Kungcono nakakhulu ukwenza lo msebenzi ngodonga olinganiselwe. Kulesi simo, hhayi nje imisipha yomsebenzi ophansi wokunyathelisa, kodwa futhi izimpande, "amaphiko" nemisipha ye-pectoral. Ukuzivocavoca emshinini wezitho zangasese kwenza ngendlela efanayo, ungazivumeli ukuzithokozisa.

Imisipha ye-slanting

Sidinga ibha kusuka kubha. Hlala phansi ebhentshini kanye naye emahlombe, vula umzimba ngakwesobunxele nangakwesokudla. Abaqalayo bayoba neminithi emaminithi amathathu. Kancane kancane, kufanele uzuze izindlela ezinhlanu ngomzuzu. Okunye okusebenzayo emaphephandabeni ngama-dumbbells asebenza kahle.

Imisipha yesikhashana

Baqiniswa ngamathafa ohlangothini. Hlala uqondile, imilenze yakho ihlanganise ububanzi eceleni. Ungakhothamela ohlangothini ngama-dumbbell ukuze wenze kahle. Izinyathelo ezintathu zemigqa zanele zanele abaqalayo. Kancane kancane, umthwalo wanda. Ukwengeza, ungabamba i-dumbbell ngemuva kwekhanda lakho. Ukwazi lezi zindlela ezincane, ungenza futhi ekhaya. Mhlawumbe, ukuzivocavoca emaphephandabeni ngama-dumbbells - inguqulo engabizi futhi engabizi yesimulator cishe noma yiziphi izimo.

Khumbula: ukuphumula phakathi kwezinyathelo - akukho okungaphezu kweminithi. Kuvinjelwe ukwenza umzimba ngokugcwele isisu. Ukudla nokuqeqeshwa kumele kubelane ubuncane bamahora ambalwa.

Ucwaningo lwesayensi luye lwabonisa ukuthi iningi alikwazi ukuhlukanisa phakathi kwemisipha engenhla nephansi. Okusho ukuthi, ngokuqinisekile, lapho umthwalo ukhona khona, cishe akunakwenzeka. Ngaphezu kwalokho, imisipha ehlukahlukene iqhaza emsebenzini ngesikhathi esisodwa.

Sisebenzisa ama-simulators

Yazi ukuthi ukuzivocavoca kumaphephandaba, izithombe namavidiyo asetshenziselwa ukukhangisa ngezinhloso, aziphumelelanga kakhulu. Abagijimi abaphambanwe kulezi zividiyo, bethi ukuthi ukuzivocavoca imizuzu eyishumi nesishiyagalolunye ngosuku, nje ukungazinaki. Ucwaningo olukhethekile luye lwabonisa ukuthi ukuguquka okulula komzimba kuhilela umsebenzi wemisipha engcono kunanoma yimaphi ama-simulators. Ngaphezu kwalokho, kwenzeka ukuthi amadivaysi abizayo kakhulu ayasebenza kakhulu. Njengomthetho, kuhle kuphela ukusekelwa okujwayelekile kwefomu lomzimba.

Ukusebenza kwe-roller ekhethekile yokupompa umshini nakho kuyagugu kakhulu. Imiphumela emihle kakhulu ekusebenzeni inikezwa ukuguqulwa kweklasi ngaphandle kwe-roller. Ngaphezu kwalokho, ngokusetshenziswa kwayo, imithwalo ephakeme emhlane ephansi ibangele ubuhlungu obukhulu.

Ngakho-ke, ukuvivinya umzimba ekuzivocavoca ucingo ngokuvamile kusiza ukugqugquzela ukudlala ezemidlalo. Kulungile, yakha isithombe "sokugxila okujulile."

Ungakhohlwa ngokudla

Ngemuva kokudla ukudla okunamafutha, uzobe ulahla zonke izimpumelelo zakho. Ungagijimeli ekhishini emahoreni ambalwa emva kokuqeqesha. Futhi ungathathi ukudla okunzima, zama ukugxila kuma-protein namaprotheni. Ukuwasebenzisa ngobuningi obunjalo yisisekelo sokunakekelwa kwezempilo.

Umkhuba wamaprotheni omuntu omdala ungamagremu ayikhulu namashumi amabili ngosuku. Yidla inyama encane noma inhlanzi, kodwa ungadli ngokweqile. Nakuba ukuqeqeshwa okugcwele ngakho kulungele isidlo satiety bese ulala embhedeni phambi kwe-TV! Kodwa kuzodingeka unqobe ubuvila futhi uthande isiyalo.

Umgijimi oqalayo kufanele akhumbule ukuthi ukuvivinya umzimba ekuzivocavoca akusiyona i-panacea yento yonke. Ayikho ikhambi eliyisimangaliso, lapho kushisa khona kanye nokushisa ngokuphelele isisu esiswini. Umgomo wokuzivocavoca ukuqinisa imisipha, futhi uma ifihliwe umfowenu, khona-ke into esemqoka ukuwuqeda.

Siphambanisa ama-cubes ngesikhathi esifushane

Bobabili amadoda nabesifazane bafuna ukwazi ukuthi lokhu kwenziwa masinyane kangakanani. Ngaphambi kokuqala kokuzivocavoca, ngeke kuvinjelwe ukwazi ukuthi lezi "cubes" zisebenza kanjani futhi zisebenze. Empeleni, yisisindo somzimba, esibizwa ngokuthi umugqa oqondile. Ngaphezu kwalokho, izicubu ze-oblique ezibalwe ngenhla (ikakhulukazi zangaphandle, ezivela emagumbini kuya emkhatsini wesisu) zibalulekile ngokwemigomo yobuhle.

Imisipha eqondile empilweni yansuku zonke ibizwa nje ngokuthi i-press. Kubonakala ngokucacile ebusweni besifunda sesisu nangendlela yamaqembu amabili aqondile, ahlukaniswe ithoni. Kungabonakala ngendlela yendlela ebanzi ngobubanzi obuyi-2 cm, ephuma kusukela e-sternum kuze ku-pubis. Elinye iqembu lama-tendon lisezingeni eliphezulu. Siyabonga ukuthi singabona ama-cubes we-press.

Umshini ophezulu nangaphansi

Ukuqonda idivayisi yomshini kubalulekile ekuphambeni kwayo kahle. Empeleni, ngaphansi kwanoma imuphi umthwalo, yonke imisipha ihilelekile. Kodwa kungani umshicileli wezansi uhlala njalo ngemuva kokuthuthukiswa?

Kunezizathu ezimbili eziyinhloko zalokhu. Okokuqala - imisipha emathunjini aphansi alula kakhulu, kunzima ukuyipompa. Owesibili - idivayisi yomzimba womuntu inikeza amandla amakhulu futhi ajwayele ukusebenza ingxenye ephezulu ye-peritoneum. Futhi besifazane kunzima nakakhulu - imvelo inikezele inani elincane lokuphela kwezinzwa kule ndawo (imisipha yomzimba) ngenxa yobuhlungu bokuya esikhathini.

Iziphetho

Noma yikuphi ukuvivinya komshini wokuphambanisa kuphelele. Okokuthi, ukuzivocavoca emaphephandabeni angenhla kuphumelela kulowo ophansi.

Asikho isidingo sezinhlobo ezahlukene zokuzivocavoca.

Ingxenye ephansi ihlale ibi kakhulu kunayo engenhla.

Indlela yokwenza ucingo ngokushesha lubonakale?

Ukuze wenze lokhu, udinga ukuxazulula imisebenzi emibili kuphela:

- ukwanda kwevolumu yemisipha;

- Ukunciphisa ama-fatty deposits.

Kunemibono engafanele mayelana namafutha ashisa. Akunakwenzeka ukususa idiphozi yayo endaweni yangakini, okungukuthi, endaweni eyodwa ehlukile. Lokhu kungenziwa kuphela emzimbeni wonke! Le nqubo ukuphendula kwamakhemikhali, noma yikuphi ama-saunas, ukusikhipha umzimba kanye nokweqa ukusheshisa ukugeleza kwegazi kwamaselula, kodwa ungashisi lutho.

Masikhulume ngezivivinyo ezithile

Ukuthola okuphumelelayo akulula kakhulu. Ngempela, empeleni, imisipha eyodwa kuphela okufanele iqeqeshelwe. Umshini usebenza ngokulinganayo - uphazamisa futhi ungabonakali ibhasi ngokumelene nesiqu. Ukuqaphela lokhu, uzokugwema ukuzivocavoca okuningi okuyinkimbinkimbi nokungasebenzi ngenxa yokungabi namsebenzi.

Izinhlobo eziyinhloko zokulayisha ekucindezelweni kwe-press - ukuhlanekezela nokuguqula okuphambene.

I-Twirl ilele

Lona umsebenzi omkhulu, ungakwenza ekhaya, ikakhulukazi uma kungenesikhathi esanele. Ungasebenzisa imisipha eqondile engcono kakhulu.

Yenza ukuzivocavoca emaphepheni phansi, esihlalweni noma ebhodini elincane. Ukwandisa amandla, ungasebenzisa amanye amasu.

Isibonelo, ukushintsha isikhundla semilenze - okuphezulu, kulula ukwenza lo msebenzi. Nciphisa imilenze yakho phansi bese unciphisa ukuguqa (ukuhambisa izinyawo zakho emagodini) - uzobona ukuthi umthwalo uzokhula kanjani ngokushesha.

Shintsha indawo yezandla - esondelene kakhulu nesisu, kulula ukwenza. Vala ibhulashi ngemuva kwekhanda.

Shintsha i-angle yebhentshi - uma kunjalo, ukuphumelela ngokwengeziwe umthwalo. Ngaphezu kwalokho, ungafaka umcamelo ngaphansi okhalweni lwakho.

I-torsion ebuyela emuva

Ngokuvamile zibizwa ngokuthi izivivinyo ze-press ephansi. Lena inguqulo "ehlanekezelayo" yezintandokazi zakudala, futhi isebenzisa lonke ucindezela. Kunezinketho eziningi zokuqaliswa kwayo. Ungakwazi ukuzibandakanya (ukuphakamisa imilenze yakho noma ukudonsa amadolo akho kuwe), ekubhekeni kubha, njll.

Yileyo ndlela esheshayo yokufeza okufunayo. Ulale phansi, ngemuva kwekhanda udinga ukuba nesitoreji. Lokhu kungukuthi ingxenye engaphezulu yomzimba ihlala ikhona. Ukuzivocavoca ekuzivocavoca emaphephandabeni kuqhutshwa ngamagobolondo akhethekile. Ekhaya, ungabamba izandla zakho embhedeni noma ebhetri.

Umgomo oyinhloko wokuvivinya umzimba ukuphakamisa isikhumba! Yisikhwama, hhayi imilenze. Kungcono ukukhohlwa ngemilenze yakho. Ukuqeda phansi yilezi zithando - umsebenzi we-press kulokhu. Ukukhulisa imilenze kuyimthwalo engadingekile kuye. Izithende ezingaphezu kwezingulube, kunzima ukwenza. Uma ungakakulungeli imithwalo esindayo, bhonqa amadolo. Inenani kanye nokuthambekela. Ehlisa izindlu, kulula kakhulu kuwe.

Isethi yesampula yokuzivocavoca

Kukholelwa ukuthi indlela esheshayo yokupompa umshini ukuphindaphinda kaningi kokuzivocavoca. Kulokhu kunenye iqiniso. Njengoba kukhonjisiwe ngenhla, kubalulekile ukuthi ubale ngokuqondile inani lokuphindaphinda futhi ubukhulu bezimoto phakathi kwazo.

I- muscle hypertrophy engcono kakhulu ifinyelelwa ngezinhlelo ezingu-3-4 kanye nesikhashana semizuzwana engu-30. Lesi yisikhathi esihle kakhulu. Ukwandisa ukusheshisa, sandisa umthwalo.

Uhlelo lokuqeqesha olusondele lungabonakala kanje. Okokuqala senza ukubeka amanga. Senza izindlela ezingu-4 (izikhathi ezingu-20 ngasinye). Bese-ukuphakamisa imilenze (okungcono kunazo zonke ku-vise), 4 isondela, izikhathi ezingu-10.

Khumbula ukudla!

Ukudla okulungile kumshini omuhle kubalulekile kakhulu. Kuyini amafutha okweqile? Lezi yizindawo zokugcina amandla ezidalwa ngumzimba, uma kunezinhlayiya ezingaphezu kokudliwa. Ngeshwa, izindawo zokugcina amafutha zihanjiswe ngokungalingani. Abesifazane ikakhulukazi kanye nezintambo nezinkalo, amadoda - esiswini.

Imvelo ihloselwe abesifazane ukuba babelethe abantwana, futhi izindawo zabo zokugcina amafutha zikhona ezindaweni ezithile, ezindaweni ezinzima kakhulu ukufinyelela. Ngokujwayelekile lokhu kungaphakathi kwamathanga kanye nendawo yezingubo zokugibela.

Izinhlobo ezimbili zamafutha

Amadoda - abazingeli bemvelo - abanjwe ukukhuluphala kwesisu. Ukufakwa kwe "amasheya" esiswini kwesenzo somzimba kumadoda akuphazamisi. Lawo mafutha afanayo esiswini ayingqayizivele ne-visceral. Okokuqala kulala phakathi kwesikhumba nemisipha. Ukumqeda kuyinto elula kakhulu.

I-Visceral ingenye indaba. Itholakala phakathi kwemisipha kanye nezitho zesigxobo esiswini. Inhloso yalo ukuvikela owokugcina ekulimaleni. Kodwa ngobuningi abanye abantu abavame ukubuthelela kuzo, kusobala ukuthi akudingeki!

Ngingayomisa "umshini"?

Njengoba sekushiwo kakade, ngokwehlukana nomzimba wonke awukwazi! Uzodinga ukudla okukhethekile.

Okokuqala, sisusa amafutha okudlulisa ekudleni. Lezisizi, imayonnaise, i-ketchup, zonke izinhlobo ze-chips namaFries amafriji. Bakha ubunzima obukhulu enhliziyweni, bayivimbela imetabolism futhi abavumeli ukuba balahlekelwe isisindo.

Khona-ke kufanele ubeke esikhundleni se-carbohydrate esheshayo nge-slow: amaswidi, imiqulu kanye namaqebelengwane - okusanhlamvu, izithelo nemifino. I-muesli nobisi iyasiza kakhulu ngenxa yezinga eliphezulu le-fiber.

Sifaka amafutha agcwele. Ingulube nanoma yikuphi inyama enamafutha kunenhlanzi noma inkukhu. Kubalulekile ukudla amaprotheni anele. Isimiso salo nsuku zonke ngu-2 amagremu kilogram ngayinye yesisindo.

Inhlanhla ekwakheni press ephelele!