Ukutshatyalaliswa komzimba kunye ne-embossed tummy yiphupha lamantombazana amaninzi. Ukuze ufezekise esi siphumo, kuya kufuneka uchithe ixesha kwaye wenze imizamo eninzi, kodwa umphumo ufanelekile. Kukho iindlela ezikhethekileyo zokushicilela kwi- gym , ezinika umthwalo omhle kwiisisu zomzimba. Uqeqesho luyimfuneko ngemigaqo ethile ebalulekileyo engqondweni.
Izivivinyo eziyinkimbinkimbi zokusasazela amantombazana
Ngaphambi kokuqeqesha, kufuneka udle iiyure ezimbini ngaphambi kokuba uqale, kuba kulungele ukuma kwisisu esingenalutho. Khetha kwiindlela zakho eziyinkimbinkimbi kuzo zonke izihlunu zesicindezelo esiswini, ukuze umthwalo usasazwe ngokufanayo. Xa uqhuba umsebenzi wokushicilela ehholo, kufuneka uqaphele ukuphefumula okufanelekileyo. Kubalulekile ukuba ungabambeli umoya, uphumelele ukwenza umgudu. Yiya kwindawo yokuzivocavoca kathathu ngeveki, kwaye uhlawule umshini wokupompoza imizuzu eyi-15-20. Kubalulekile ukwandisa kancane umthwalo ukuze ubone inkqubela phambili. Ukuphinda ukuphinda usebenzise imicandelo kwi-gym kuyimfuneko kwiindlela ezintathu, ukwenza amaxesha angama-10 ukuya ku-20. Kunconywa ukuba utshintshe amaxesha okanye ukhulise umthwalo, kuba imisipha ingasetyenziselwa kwaye umphumo wokuqeqesha awuyi kuba.
Izenzo eziphumelelayo zokupompa umshicileli:
- Ukuxubha kwi-bench incline . Masiqale ngomsebenzi olula, owenzelwe ukwenza umsebenzi ophezulu wenkcenkcazo. Hlala phantsi ebhentshini, ulungise iinyawo zakho emva kwe-roller. Gcina izandla zakho eduze kweendlebe zakho, kodwa ungazitshizi iintloko zazo kwaye ungazifaki kwiqonga. Iibhokhwe zisasazeka. Phakamisa intloko yamagxa kunye nomphezulu womzimba, wenza i-twisting, kwaye ke, buyela kwi-FE.
- Ukuphakamisa imilenze kwi-bench incline . Le nguqulo yomsebenzi yenzelwe ukusebenza kwi- press ephantsi . Ngexa uhlala ebhentshini, lungisa izandla zakho ukusuka phezulu, ukuze umzimba ungagxina kwaye uhambe. Phakamisa imilenze ukuze idibene nomgangatho. Oku kuya kukuvumela ukuba uhlale ugcine umthwalo. Imilenze ifanele igcinwe kunye encinci ngamagolo. Ukukhupha, uphakamise imilenze yakho phezulu, uchithe i-pelvis kwi-bench uze uthinte amadolo esifuba sakho. Vala indawo kunye nokuphefumula, buyela kwi-FE.
- Ukuxubha kwi-block ephezulu . Lo msebenzi wokushicilela kwi-simulators ikuvumela ukuba ungasebenzi nje kuphela, kodwa kunye namaqela angama-muscle angaphakathi. Hamba ngamadolo uze ubambe isibambo somfanisi. Gcina i-back back flat kwaye ungagxothi kumqolo osezantsi. Yenza i-slope ukuya kumgangatho ekuphumuleni, kwaye ke, buyela kwi-FE.
- Ukuphakamisa imilenze ngesiqinisekiso . Umsebenzi omkhulu wokusebenzela umshicileli kunye ne-hip flexors. Gamba ibha ngokubanzi okanye ngokuqhelekileyo. Phakamisa imilenze yakho, uphumelele, ukwenzela ukuba kukho indawo efanelekileyo phakathi kwabo kunye nomzimba. Bhala, buyela kwi-FE. Ukuba uphakamisa imilenze eqondileyo, ngoko uhlengahlengiso lufunyanwa yimisipha eqondileyo yamathanga kunye nabaxhasi bamacandelo amaninzi. Xa uqhuba ukuzilolonga ngamadolo aguqa ngamadolo, umsebenzi uquka izihlunu ezithe ngqo kunye ne-oblique ze-press.
- Ukugxotha kwi-ballball . Kukho iinguqu ezahlukeneyo zolu msebenzi wokushicilela ehostlwini yamantombazana, sicebisa ukuba kuqwalaselwa inguqu eyinkimbinkimbi. Thatha ugxininiso lwamanga, ubeka iinyawo zakho kwibhola, kwaye izandla zakho ziya kuphumla phantsi. Bend umzi, bhuphe ibhola kuye. Ekupheleni kwebhola, ibhola kufuneka iphumle kunye neenzwane zenyawo, kwaye iintendelezo kufuneka zibe phantsi kwamagxa. Umxube we-hip kufuneka ube nekona elifanelekileyo. Gcina umva wakho ngqo. Buyela kwi-IP kwaye uphinda kwakhona.
- Izithambeka kunye nezidumbulu . Olu hlobo luya kulayisha izihlunu ze-oblique ze-press. Yimani ngokucacileyo kwaye ubambe iidumbbells kufuphi neenyawo zakho kwiingalo ezithengiweyo. Yenza imithambeka, uzama ukuhla kwezinga eliphezulu, kuqala ukuya kwelinye, kwaye ke, ukuya kwelinye icala.