Ukuzivocavoca uMgangatho oSula: Njani-ukuya, Izibonelelo kunye nokunye

Umxholo

• Indlela yokwenza kubo
• Zama uhlobo olungalinganiswanga
• Zama ukuphakamisa umlenze ngqo
• Ingcebiso yomngeni
• Izibonelelo
• Indlela yokuphepha iimpazamo eziqhelekileyo
• Ukuthatha

Sele uza kusula phantsi ngalo msebenzi - ngokoqobo.

Izisuli zomgangatho ngumsebenzi osuka kolo celomngeni "lokuzilolonga ezingama-300." Yiloo nto umqeqeshi uMark Twight ayisebenzisayo ukubetha abadlali be-movie ye-2016 "300" kwi-Spartan shape.

Ijolise kumaqela emisipha ngaxeshanye, njengeyona ndawo iphambili, iingalo, i-hip flexors, kunye nezo ndawo kunzima ukufikelela kuzo, ezinje ngee-oblique.

Qhubeka ufunda ukuze ufunde ngakumbi ngalo msebenzi, ubuchule obufanelekileyo kunye nezibonelelo zawo.

Indlela yokwenza kubo

Kwifom efanelekileyo kunye nobuchule xa usenza izisuli zomgangatho, kubalulekile ukugcina iintshukumo zizinzile kwaye zilawulwa. Ungaqala ngokusebenzisa i-barbell kuphela kwaye ngokuthe ngcembe wongeze iipleyiti zobunzima njengoko usomelela.

Xa ubambe i-barbell, sebenzisa ukubamba okuvakalisiweyo. Oku kuthetha ukuba isandla sakho siyaya phezu kwebarbell namaqhina akho ngaphezulu. Umva wesandla sakho kufuneka ujonge kuwe.

Ukubamba ngokufanelekileyo kubalulekile ukukhusela ukulimala okanye ubunzima.

Eyona nto izinzileyo, lala phantsi emhlabeni apho ikhoyo.

1. Qala ngokulala ngomqolo, okwabizwa ngokuba yi-supine position, kunye ne-barbell enesisindo okanye engenamandla ezandleni zakho, iingalo zakho zandiswe ngokupheleleyo, ububanzi begxa ngaphezu kwesifuba sakho. Esi sikhewu oza kubamba ngaso i-barbell kumanyathelo alandelayo.
2. Sebenzisa iintshukumo ezilawulwayo ukuze zolule kwaye ucofe imilenze yakho kunye, emva koko uziphakamise uye kwicala lasekhohlo.
3. Nciphisa ngaphantsi ukuya phakathi.
4. Phakamisa imilenze yakho kwicala lasekunene uze uphinde ubuye ukugqibezela enye.
5. Gcwalisa ii-8 ukuya kwi-10 ze-reps.

Nokuba ufuna ukwenza umthambo ube lula okanye ubenzima, zininzi izinto ezahlukileyo ezisula phantsi.

Zama uhlobo olungalinganiswanga

Ngokususa ubunzima, umthambo uba yinto eyaziwa ngokuba yi "wiper-kick-wiper".

Uyenza njani i-wiper yokukhaba i-windshield:

1. Qala ngokulala ngomqolo kwindawo "T". Oku kuthetha ukuba imilenze yakho yandisiwe kwaye iingalo zakho zingaphandle.
2. Gobisa amadolo akho ukuze abe ngaphezulu kwesinqe.
3. Yenza izibilini kwaye unciphise imilenze yakho emgangathweni kwicala lasekhohlo.
4. Yandisa umlenze wakho wasekunene ngaphandle kokukhaba.
5. Gcwalisa ukukhaba oku-3, ukubandakanya ii-oblique ngalo lonke ixesha usenza.
6. Buyela kwindawo yokuqala ngokuphakamisa imilenze yakho ngasemva.
7. Yenza iseti efanayo yokukhaba kwicala lasekunene.
8. Qhubeka umzuzu omnye.

Zama ukuphakamisa umlenze ngqo

Olu lolunye umahluko olungafuni nabuphi ubunzima. Endaweni yokuhambisa imilenze ngokwediagonally, umane uyinyusa kwaye uyithobe.

Kuba kugxilwe ngakumbi kwi-abs, qiniseka ukubabandakanya kuyo yonke imithambo. Oku kuyakunceda ekukhuseleni umva ongezantsi.

1. Qala ngokulala ngomqolo kwindawo ephezulu. Ukuba awusebenzisi imethi, ungazifaka izandla zakho phantsi kweempundu zakho iintende zijonge phantsi ngenkxaso engaphezulu.
2. Ukugcina imilenze yakho ithe tye kwaye ucofe kunye, phakamisa kancinci imilenze yakho esibhakabhakeni kwaye wehle ubuye umva uye kwindawo yokuqala.
3. Gcwalisa iiseti ezi-3 zokuphindaphinda ezili-10.

Ingcebiso yomngeni

Ukuba ufuna ukongeza iintsimbi kumlenze othe tye, ungasebenzisa ubunzima bokuqaqamba kwamaqatha.

Izibonelelo

Imisipha emsebenzini ngexesha lokusula:

• undoqo
• spinae yomqolo (kumqolo ongezantsi)
• izibophelelo
• iipeketari (isifuba)
• iingalo
• imilenze

Kolu luhlu, izisuli zomgangatho zisebenza ngokukuko ekwakheni isiseko esomeleleyo. Ukuzibandakanya kwi-abs kwenza imisebenzi yemihla ngemihla ibe lula, njengokukhetha into phantsi, ukuhlamba izitya, okanye nokuhlala esitulweni.

I-abs eyomeleleyo inokukunceda ukuphucula ukuma kwakho kwaye ikuncede uphefumle ngcono.

Ukongeza, izisuli zomgangatho zilungele ukufudumeza i-hip flexors zakho, ukonyusa uluhlu lokuhamba, kunye nokuzinzisa umva wakho osezantsi.

Indlela yokuphepha iimpazamo eziqhelekileyo

• Soloko wolula. Ukwenza njalo kunciphisa ukuqina kwemisipha, kuthintela ukwenzakala, kunye nokunyusa ukujikeleza.
• Ungaze weqe indawo epholileyo. Kuba izihlunu ezininzi ziyenziwa ngexesha lomsebenzi, ukolula izihlunu kuya kunciphisa uxinzelelo kwaye kukuncede uphumle.
• Musa ukuphakamisa ubunzima kakhulu. Kuba uyakubamba ibarbell ngaphezulu kwesifuba sakho ngexesha lokuzilolonga, qala ngesixa sobunzima oziva ukhululekile. Yanda kancinci njengoko usiba namandla.
• Yiba nebala. Ukulumka ngakumbi, unokufuna ukuba umntu akubone ngexesha lokuzilolonga.
  Hlala nabantu. Ukufumana ukuxhoma izisuli zomgangatho, unokuzama umahluko wokuxhoma kuqala. Ukwenza oku, jinga kwibar yokutsala kwaye uphakamise iinyawo zakho kwicala elinye lamagxa akho ukuze ugqibezele ukuphinda kwakhona. Phinda.
• Gcina umqolo wakho ukhululekile. Kuba ulele phantsi kuwo wonke umthambo, ungabeka emethini ngenkxaso engaphezulu yomva. Unokufaka izandla zakho phantsi kweempundu zakho kunye neentende zijonge phantsi nanini na xa utsiba ubunzima.
• Gobisa amadolo akho. Ukuba uqaphela naluphi na uhlobo lobunzima kumqolo wakho osezantsi ngexesha lokuphakamisa umlenze othe tye, goba amadolo endaweni yoko.
• Khumbula ukuyeka. Soloko uyeka nawuphi na umthambo ukuba uziva ubuyela emva.
  

Ukuthatha

Gcina umzimba wakho wonke unemiqathango ngokongeza izisuli zomgangatho kwindlela yakho yokwenza umthambo.

Yindlela ecelomngeni, kodwa esebenzayo, yokwandisa amandla kuba ijolise kumaqela amaninzi emisipha ngaxeshanye.

Abaqalayo banokuzuza ngokuqala ngokutshintsha kwemithambo, njengokuphakamisa umlenze othe nkqo okanye ukushiya nje ubunzima.

Unokufuna ukuthetha nodokotela wakho ngaphambi kokuba uqale nayiphi na inkqubo entsha yokuzivocavoca, ngakumbi ukuba uthatha nawaphi na amayeza okanye ukhulelwe.