Indlela yokupompoza ngaphantsi komshicileli?

Imisipha ye-press ephantsi-le ngenye yezona ndawo zininzi iingxaki kumzimba womntu. Ngaphandle komsebenzi wokusebenza rhoqo, inxalenye engezantsi yesisu inepropati yokuphumla, isolula kunye nokwenza i-bully nonesthetic bulge. Kubafazi abaye bafumana ukukhulelwa nokubeletha, umbuzo wokupompoza i-bottom of the press is especially acute. Emva kwayo yonke ixesha lokukhulelwa, isidumbu sesisu sichaphazele kakhulu ukulayisha kunye nokwelula.

Indlela ekhuselekileyo ekuphuhliseni imisipha yeendaba

Ngokuqhelekileyo ingxaki yesisu esisimbi asikho nje kwimisipha ebuthakathaka, kodwa nakwimpahla egciniweyo kule ndawo. Ngenxa yesi sizathu, ukusombulula ingxaki yendlela yokupompoza i-press abdominal and lowering unesthetic sagging of the muscles, kubalulekile ukusondela kwingxaki ngendlela enzima:

1. Ukuhlaziya ulawulo kunye nokwakhiwa kokutya okuxubekileyo, ukutya okwaneleyo, ukusetyenziswa okuncinci kwemveliso ye-carbohydrates kukuncedisa kakhulu umsebenzi kunye nemisundu yeendaba.
2. Faka into yokuqeqesha i-aerobic kwinkqubo yoqeqesho - intambo yokuqhawula, intlambo kunye nokuqeqesha nge-hoop kunokunceda ukuxhoma ukuqoqwa kwamafutha kwisisu nasesinqeni.
3. Ukukhetha i-complex training training complex to the muscles of the bottom of the body - iindlela zanamhlanje zokupompoza i-press, kukuvumela ukuba uqhube uqeqesho ngokukhawuleza, uqale ngokuzivocavoca okulula nokulula kunye nokuqeqesha umzimba ngokulinganisela.
4. Ukuqheleka koqeqesho kunye noxinzelelo oluqhubekayo yizona zibini ezibalulekileyo ekufezekiseni injongo, ekubeni ixesha elinye kunye neendlela ezingaqhelekanga nje azikwazi ukukhokelela kwisiphumo esihle.

Indlela yokupompoza inkcazelo engaphantsi kwintombazana?

Okokuqala, kuyimfuneko ukubandakanya yonke imisebenzi eyaziwayo kunye elula kwiinkqubo zokuqeqesha, ngokuthe kancinci ukunyanzelisa nokunyusa inani leendlela. Ukuthetha malunga nokupompa umshicileli ophantsi ekhaya, kubalulekile ukugqiba ixesha loqeqesho oluqhelekileyo (unokwenza iintambo 2-3 ngamaxesha). Ngokomzekelo, kusasa ukwenza isethi yokuzivocavoca okunamandla, kwaye ngokuhlwa ukubandakanya ukuzivocavoca, okanye iindlela ezingezinye ngosuku. Kumele ikhunjulwe ukuba ngaphambi kokuba nganye indlela ibaluleke kakhulu ukufudumala izihlunu kunye nokufudumala, emva koko kuphela ukuqala ukusebenza ngokusisiseko kwezidumbu zesisu.

Ukuzivocavoca kwamandla okupompa umshicileli ophantsi uquka:

1. Ibhayisikili - eyaziwayo kuwo wonke umntu kwisifundo somfundi esikolweni siphumelela ngokupompoza imisipha ye-press ephantsi, kufuneka kukhunjulwe ukuba imilenze ephantsi ihamba, iphakamileyo umthwalo kwisisu esisezantsi.
2. Iziqholo - umzenzelo onokhetho oluninzi lokwenza oko, unokwenza kwinqanaba elinye okanye ulungelelanise ngokunyusa ukuhamba kwemilenze.
3. Ukunyuka kwemilenze elele kwi-crossbar - xa wenza le misebenzi yokubaluleka kubalulekile ukugcina ukuhamba okuthe ngqo kunye nokukhawuleza, ungenzi i-jerks ebukhali. Umlenze omncinci uphakamisa kwisimo esifanelekileyo kunye nokulibaziseka kwimilenze ekuphakameni okuphezulu, ukuqinisa kakuhle i-corset ye-muscular. Ukunyuka kwemilenze kwi-crossbar kuyinkqubo eyinkimbinkimbi yokuqeqeshwa kwaye inokusebenza njengesinyathelo esilandelayo ekuphuhliseni imisipha yeendaba.
4. Ukuphakama kwemilenze kunye ne-trunk ngexesha elifanayo - kukho lonke uchungechunge lwezinto zokuzilolonga zolu hlobo, apho kuqhutyelwa khona ukuhamba komzimba kunye nemilenze. Ukuzivocavoca okunjalo kuncedo ngokubanzi kuyo yonke imisipha ye-abdominis.
5. Iplank yenye yeyona ndlela elula kwaye ngexesha elifanayo lomsebenzi wokushicilela. Kuqhutyelwa kwimeko yokuphumla kwesundu ngezandla kunye neenyawo ukuya emanzini kunye nemilenze ithathwa emzimbeni, ukugxininisa imizamo ephambili kwimisipha ye-press ephantsi.

Kwaye nantsi indlela yokupompoza phantsi kwe-press ngokuncedisa ukuqeqeshwa kwe-Static, ezithathwe kwi- yoga . Ukusuka kwinkqubo ye-hatha yoga, unokusebenzisa i-asanas enjalo:

1. Ukuphakanyiswa okunye kwemilenze kunye nokulibaziseka (uthitta badasana).
2. Ukuphakama kwesiqu kunye nemilenze ixesha (arohanasana).
3. Ukubuyiswa kwesisu (uddiyana-bandha).

Imiba ebalulekileyo yoqeqesho yanda ngokunyuka kwinani leendlela zokwenza umsebenzi onamandla kunye nokugcinwa kwexesha lokumiswa kwe-static ne yoga asanas.