Abasetyhini abanqabile ukuba banomdla kwimigangatho eyanceda ukupompoza umva wabo, kuba ngamnye umfazi ufuna ukuba ngumnene nobuthakathaka aze azifihle emva kwendoda ebanzi. Iingcamango zokuba iimvavanyo zentshukumo ziyakwenza ibe mkhulu, kwaye ulahleka ngamadoda. Ukuzivocavoca rhoqo, uzakufumana i-posture enhle, uqinise umgudu kwaye, ngokungaqhelekanga, uncede uqine isisu. Emzimbeni wethu kukho abaxhamli be-muscle, abadala isenzo esahlukileyo ngokubhekelana nomnye nomnye, baquka izihlunu zesisu nesisu. Ngamazwi alula, ukwenza isisu esisisigxina, kufuneka uguqule umva wakho osezantsi.
Ukuzivocavoca
Makhe sibone iindlela eziliqela zokupompa imisipha yangemuva kunye nezidumbulu.
- Uyilo lweedumbbells kwintlambo. Ububanzi beembumba ububanzi buguqa ngamadolo, buyela ngqo, amahlombe ayancipha, ama-dumbbells ezandleni. Ukugxilonga umzimba ophezulu ungene kwi-angle ye-45 °. Kancinciza ngokukhawuleza i-dumbbells ukuya okhalweni, uze ubuyele kwindawo yokuqala. Qinisekisa ukuba ngexesha lokuxilonga iinduli zibuyela ngokucacileyo, kwaye kungekho kwiindlela ezahlukeneyo, sebenzisa kuphela ukuzama ukusebenzisa izihlunu zangemva.
- Ukulima ngaphandle kweDumbbell. Ububanzi beembumba ububanzi buguqa ngamadolo, buyela ngqo, amahlombe ayancipha. Siyehlisa i-trunk phambili kwi-angle engama-45 °, iingalo ezisezantsi zesifuba zincinci kwiindawo. Kancinciza izandla zakho ezinceni ngokubanzi ngokusemandleni akho, uze ubuyele ngokukhawuleza kwindawo yazo yokuqala. Ngalo msebenzi, unako ukupompa umsila okhudlwana emva komgca.
- Izityambo phambili. Yima ngokuthe tye, iinyawo zeenyawo zihluke kude, ziqonde ngqo, amahlombe ayancipha, izigulana ezandleni. Kancinci ukuphakamisa umzimba phambili, ngaphandle kokuguqa imilenze emadolweni, ngoko, buyela kwindawo yokuqala. Musa ukujikeleza umva wakho ngexesha lomsebenzi.
Umsebenzi ngamnye kufuneka uyenze amaxesha angama-20-25 kwaye ungakulibala ukuba unokubuyela ekhaya kunye nama-dumbbells. Ubuhle nempilo ezandleni zakho!