Mhlawumbe lokhu kuyomangaza abaningi, kodwa abesifazane abanele banokukhubazeka kwezinyawo zabo, okufana nokufana kwabaningi. Nale nkinga ungabhekana nayo, okubaluleke kakhulu, ukwandisa ivolumu yesisindo. Umsebenzi uzomele uqiniseke futhi ngezindlela eziningana.
Imilenze emilenze - indlela yokubenza ibe mhle?
Kubalulekile ukuthi uqaphele ukuthi wonke owesifazane unemiqondo yakhe siqu enomzimba omncane futhi omncane, ngakho ayikho imingcele ecacile. Ngaphezu kwalokho, ukuma kwemilenze kubeka phansi izakhi zofuzo futhi umuntu angalungisa kuphela ukuphutha okuye kwavela ngesikhathi sokuphila. Kuneziphakamiso eziningana zokuthi ungabuyiselwa kanjani uma imilenze yakho isincane:
- Kubalulekile ukuba usebenzise njalo, futhi umthwalo akufanele utholakale hhayi nje ngemisipha yemilenze, kodwa nakwezinye izingxenye zomzimba. Ukuzivocavoca nsuku zonke akuvumelekile, ngoba imisipha ikhula uma iphumula.
- Kubalulekile ukuqapha ukudla ukuze umzimba uthola inani elidingekile lamafutha abalulekile, amaprotheni kanye nama-carbohydrate, kanye namavithamini namaminerali.
- Ezimweni eziningi, imilenze emincintiswaneni iwumphumela wokuvuthwa komgogodla. Ngakho-ke, kufanelekile ukuya kudokotela. Kunconywa ukuthi uhlole ipheshana lokugaya.
Kukhona izimfihlo zabesifazane ezizobonakala zikhulise inani lemilenze.
Indlela yokwenza imilenze emincane igcwele - Ukuzivocavoca
Ukuze uthole umphumela omuhle, kunconywa ukusebenzisa le mode: usuku lokuqeqeshwa okujulile nosuku lokuphumula. Ukuze kuqale kudingekile kusuka ekufudumeni, lezo musipha ziyafudumala ezizovumela ukuba kube nengozi encane yokwamukela izingozi. Esinye iseluleko esibalulekile ukuqeqesha ngokuhamba kancane.
Okufanele ukwenze ukuze uthole imilenze engcono - ukuzivocavoca okuphumelelayo:
- Izikwele ezine-barbell . Beka izinyawo zakho ngokubanzi kunamahlombe akho ukuze amasokisi akho abheke ngaphandle. Faka intamo emahlombe akho. Ukuwa phansi, i-pelvis kufanele ibuyiselwe emuva, igcine emuva iqonde. Iphuzu lokuphela lizinga lapho i-angle engakwesokudla ibunjwa emadolweni. Kubalulekile ukwenza izikhathi ezingu-10-15.
- Phuma ngezingqungquthela . Ezandleni udinga ukuthatha isisindo, ngo-3-5 kg. Thatha isinyathelo phambili futhi wehla ukuze ithanga lihambisane nesitezi, kanti idolo lomunye umlenze kufanele liwele phansi. Udinga futhi ukuphinda kwenye umlenze. Yenza ukuhlaselwa kuka-15.
Kungenzeka ukwandise umthamo wemilenze ngosizo lokugibela ibhayisikili, kudingekile ukuthi uhambe njalo futhi ugibele okungenani isigamu sehora.
Izimfihlo zabesifazane, indlela yokwenza imilenze emincane ifinyelele
Kunezincomo eziningana ezizokuvumela ukuthi ubuke ngokucacile inkinga. Kubalulekile ukushiya iziketi ezincane nezifushane. Kungcono ukunikeza okuthandayo kuma- maxi . Izembatho kufanele zibe zikhulu, ngokwesibonelo, iziketi ngezinyembezi noma ziphazamise. Kwabesifazane bezamabhizinisi, amahhashi amancane azokwenza. Ochwepheshe bacebisa ukukhetha izingubo ngezindwangu ezinkulu zokuphrinta nezokulinganisa.