Inani elikhulu labasetyhini abaneengxaki zabo bajonga isisu kunye namacala. Olu lwabiwo lubangelwa kukuba kukho kwezi ndawo i-fat fat is first deposited, kodwa iya ekugqibeleni. Yingakho kubalulekile kwinkimbinkimbi ukuba ube nokuzivocavoca umzimba ekulahlekeni kwesisindo seesisu kunye namacala. Kubalulekile ukuqwalasela ukuba ufumene umphumo oyifunayo, kufuneka usebenzise rhoqo, kunye nokubeka esweni ukutya kwaye wenze iinkqubo ezahlukeneyo zezonyango.
Indlela yokulahlekelwa isisindo ngokusebenzisa umzimba?
Kukho ezininzi izakhiwo ezahlukeneyo ezifanelekileyo zombini neHolo. Siphakamisa ukuba sigxininise ekusebenziseni okuvakalayo nokusebenzayo.
- Squats . Musa ukucinga ukuba lo msebenzi uhlose kuphela ukupompa iinqumlo kunye neentambo, kuba umshicileli ufumana umthwalo omkhulu. Kubalulekile ukwenza i-sit-ups ngesisindo esingaphezulu. Beka iinyawo zakho ngobubanzi bamagxa, kuyimfuneko ukucotha ngokukhawuleza kwi-inhale kuze kube yimizuzu engama-90 emadolweni. Musa ukuyidla umzimba, kodwa kunokuba uphinde ubambe i-pelvis. Ukunyuka, ukuxilisa.
- Ukuphika . Ukufumanisa indlela yokuhlambulula isisu ngesenzo somzimba, akunakwenzeka ukuba ungathethi ngamashishini, kuba banika umthwalo kungekhona kuphela kwimisipha yoshicilelo, kodwa nakumahlangothi. Ukulala emhlane wakho, kufuneka uguqe ngamadolo. Beka izandla zakho emva kwentloko yakho. Ukukhawuleza uqhekeza umzimba kwaye uthinte enye ibhokhwe kumadolo ahlukeneyo. Ukubuyela kwisikhundla sokuqala, phinda ngokufanayo nangesinye isandla nesinyawo. Qhubeka uqeqesho kuze kube yinto enokutsha. Khangela ukuba akukho nto iphosakeleyo kumqolo osezantsi.
- "Ibhayisikili" . Lo msebenzi wokulahleka kwesisindo seesisu kuyaziwa ngisho nakubantwana, kodwa ukufumana umphumo kufuneka kwenziwe ngokufanelekileyo. Thetha emva kwakho uze ucinezele okhalweni lwakho. Phakamisa imilenze malunga nama-degrees ama-40, kwaye ngokunye ukuguqa ekhanda lakho, qalisa "ukuguqula ibhayisikili." Umzimba kufuneka ube kwindawo echanekileyo, kwaye imilenze kufuneka ihambe ngendlela ethile ngaphandle kokulenga. "Ukuphikisa ibhayisikili" ubuncinane imizuzu emi-2.
- "Uphukile isikhephe . " Kwakhona, ulale emhlane wakho, faka izandla zakho emzimbeni, uphakamise imilenze yakho kwi-degrees 40-45. Kubalulekile ukuba ungabonakali umqolo osezantsi ukusuka emzantsi. Kubalulekile ukunciphisa nokusabalalisa imilenze ngendlela eyahlukileyo, ukugcina rhoqo i-canopy.
- Ukuzivocavoca ngomthwalo . Inkomfa yokulungiswa kwesibalo kufuneka yenziwe ngoncedo lwaloo mzimba wokuzilolonga: hlala kumqolo wakho uze utyishe umquba phakathi kweenyawo zakho. Izisindo zingasetyenziselwa imilenze okanye nayiphi enye imithwalo. Phakamisa imilenze yakho kwakhona malunga ne-40-45 degrees. Qala ukudweba izangqa emoyeni, kuqala enkulu, kwaye ke, ngaphantsi kancane. Hamba kuqala ukuya kwelinye, uze emva kwelinye icala.