Indlela engcono yokufumana i-esile enhle, e-elastic, ethandekayo, engenayo i-cellulite okanye ukulahleka kweetonus - izikwere. Enyanisweni, akuthethi ukuba abo bavame ukunikezelwa esikolweni kwisithethe senyama, kodwa ezizodwa, apho umthwalo usasazwa ngokuchanekileyo kulezo zihlunu ezijongene nokutsalana kunye neetoni.
Ziziphi izihlunu eziguqukayo xa ziqhekeka?
Ngokuqhelekileyo nasiphi na isantluko se-sit-ups, ngeesisindo okanye ngaphandle kwayo, izihlunu ezilandelayo zibandakanyeka:
- i-quadriceps (okubizwa ngokuba yi-quadriceps imisipha yomlenze);
- izihlunu ze-adductor zomlenze;
- imisipha enkulu ye gluteus;
- izihlunu zodwa (kunika indlela enhle yomlenze ophantsi).
Ukongezelela, iimfumi zethole kunye neenkomo zentambo zibandakanyeka kwinkqubo, njengoko ithatha inxaxheba ekuhanjisweni komthwalo kwaye inokunceda ugcine umlinganiselo.
Izikwele ezithinteleyo, ukwandisa izihlunu zamagqabi, oko kuthetha ukuba ukuqeqeshwa ngakumbi kukufumana i-esile yaseBrazil.
Ukongezelela, ukuba unxiba ngokulinganisela (umzekelo, kunye ne-dumbbells, ibha yomzimba okanye i-barbell), ngexesha loqeqesho, imisipha yomva kunye nomshicileli nawo uphuhliso.
Ngokumalunga nenyaniso yokuba inqwaba yezihlunu zifakwe kwinkqubo, uqeqesho luya kuba luncedo nje kuphela ekubunzeni isimo esihle samaqhosha, kodwa nokugcina umzimba ngendlela yayo ngokubanzi. Into ephambili akuyi kukulibala ukwenza umsebenzi wokuqala ngaphambi kokuba uqeqeshe, kwaye ungaqalanga umsebenzi ngexesha elilodwa: ngoko ingozi yokulimala iya kuncipha.
Ziyini na izikwere?
Ukuba ucinga ukuba ii-squats zamantombazana - umzenzelo ogxininisekile kwaye uncede kuphela ukulungisa umlo weentsimbi, ulahlekile kakhulu. Ungasebenzisa lo msebenzi ukuze ufezekise iinjongo ezifani ngokupheleleyo:
- izikwere zabafundisi abalungileyo (oku mhlawumbi umphumo oyifunayo - ngenxa yale nto kufuneka uhlale ngokujulile ngokusemandleni, kwaye ngokukhethekileyo ulungele izikwere zezintambo ezinezikhonkwane);
- izikwere, ukukhulula i-cellulite (ukuba i-sit-ups enqwenelekayo ukugqoka iifutshane ezichanekileyo ze-cellulite kwaye isebenzise i-cream, kwaye mhlawumbi isebenzise inqobo efanayo neengcambu);
- izikwere zobuhle bezinkuni (kulo mzekelo, awukwazi ukukrazula ngokukhawuleza ukuze wenze amaqhosha amahle).
Izikwere zabesetyhini yindlela enhle yokugcina umzimba wakho kwiitoni kwaye ukhange ukhangelele elunxwemeni!
Indlela yokwenza i-sit-ups?
Kubalulekile ukuqonda ukuba unokuthi uphawule kuphela imbongolo kunye nezikwerethi ukuba wenza umsebenzi ngokuchanekileyo. Kufuneka sifundwe kwaye senziwe kuqala ngaphandle komthwalo, kwaye sitshintshele kwizinto ezihlukileyo kunye nomthwalo owongezelelweyo ngesimo sebha, ibha yomzimba okanye iibhola ze-dumbbells. Ubuchwephesha bubulula, kodwa kubalulekile ukuba uqwalasele kwaye ulandele imiyalelo yento encinane.
- Yimani ngokucacileyo, yenze iinyawo zakho zibe zinkulu ngaphezu kwamagxa akho.
- Kancinci, ubeke isisindo kwizithende uze ukhuphe iintsimbi, njengokungathi ufuna ukuhlala kwisihlalo esingabonakali emva kwakho.
- Xa emadolweni kukho i-angle engama-degrees angama-90, qalisa ukulungisa, ubuye uphathe umthwalo.
- Njalo kwisine, kuyimfuneko ukuba uhlale kwindawo egciniweyo, xa amadolo enama-90 degrees, kwaye uzame ukuma khona imizuzwana engama-30-40.
- Kwinqanaba eliphambili, unokwenza lo msebenzi ngomsi okanye kwibar yomzimba kumahlombe akho, okanye ngezandla zakho. Ukuqina kukhulisa umthwalo kwaye kukhuthaza ukukhula okuqhubekayo kwezihlunu ezinobunzima.
Izikhwama zamagqabi, ukuba ngokufanelekileyo kwaye rhoqo zenziwa kathathu ngeveki nomthwalo, ziya kunika iziphumo ezibonakalayo emva kweveki ezi-3-4. Ngexesha elide oza kunika kulo msebenzi, ngokukhawuleza izitya zakho ziya kukhohlisa!