Umbuzo wendlela yokupompa ngaphakathi kwethanga kunzima kakhulu futhi uphikisana. Ngezikhathi ezihlukene, umbono wokuthi yiziphi izivivinyo ezisiza ngempela kuhle, kwakukhona umbono ohlukile. Okwamanje, ochwepheshe bavumelana nomqondo wokuthi ukuvivinya umzimba nokuvuthwa kwemilenze okuye kwadumile isikhathi eside, empeleni, akuphumelelanga kakhulu. Ukuzivocavoca okuphumelela kakhulu kohlangothi lwangaphakathi lwethanga kwakungalindelekile kakhulu.
Indlela yokuthuthumela ngaphakathi kwethanga?
Ukuzivocavoca kwemisipha yangaphakathi yamathanga ukufeza imiphumela kubalulekile ukwenza njalo, njalo ngosuku noma usuku ngalunye kuye ngokuthi inhlalakahle yakho. Ngaphezu kwalokho, kubalulekile ukukwenza kahle, ngaphandle kwalokho ngeke nje banikeze umphumela odingekayo.
Eqinisweni, ungakwazi ukupompa ubuso wangaphakathi kwethanga ngokwenza umsebenzi owodwa - kodwa ukwenza kahle. Lokhu kuyisenzo somlingo - ama-squats ane-barbell, kodwa hhayi ngendlela evamile, kodwa ngendlela eyodwa eguquliwe. Noma kunjalo, indlela eyinkimbinkimbi, njengoba kunoma yikuphi, inikeza imiphumela esheshayo, ngakho-ke uma unamathisela ezinye izindlela eziningi, uzobona umphumela kakhulu ekuqaleni.
Indlela yokuphambanisa imisipha yangaphakathi yethanga: ama-squats ane-bar
Sizoxoxa ngokuningiliziwe ukuthi singakwenza kanjani lokhu kuvivinya okuyisisekelo, okuzokwenza ngokushesha imilenze yakho ihlaziye futhi inhle.
- Sukuma uqondile, imilenze ibanzi kunamahlombe, izinyawo ziqondiswa ngaphandle ngaphandle kwe-angle ye-45 degrees, amahlombe aqondisiwe, emahlombe (kodwa angenayo entanyeni!) - ibha. Ingemuva kufanele ibe yilo lonke ubude, kufaka nentamo (qinisekisa ukuthi i-chinki iphakanyisiwe).
- Thatha umoya ojulile, kancane kancane, udonsa izintambo, njengokungathi ufuna ukuhlala esihlalweni esingabonakali, ukuhamba phansi, ukuguqa ngamadolo angama-degree angama-90 (izintambo kufanele zifanane phansi phansi ngesikhathi esifanayo).
- Bamba kule ndawo ngamasekhondi ambalwa uphinde ubuyele kahle esimweni sokuqala. Qaphela ukuthi umhlane uhlala uphethile, ikhanda alikhothameli. Bamba kuleli phuzu imizuzwana emibili futhi ubuyele kancane esimweni sokuqala. Ngemuva kwalokho, phuma.
Izikwele ezinjalo kufanele ziphindwe ngezigaba ezintathu, izikhathi ezingu-15-25 ngasinye. Uma lokhu kunzima kuwe, qala ngomthwalo wokuphindaphinda kuka 10-12 ngezindlela ezintathu. Njengoba kulula kakhulu ukuqinisa imisipha yethanga langaphakathi ngalolu hlelo lokusebenza, ngoba lisebenzisa amaqembu ahlukahlukene ama-muscle, uzothola imiphumela emibili: ama-squats ane-barbell noma ibha yomzimba esebenza ngentshiseko emisipha yezintambo, enikeza umzimba ubukeka obuhle futhi obuhle kule ndawo.
Indlela yokupompa ngaphakathi kwethanga: ukuzivocavoca kwabavilaphayo
Ukuze uhlolisise amahle, ama-slender, amathanga ahlanganisiwe, ngaphezu kwama-squats anesisindo, kuyakudingeka ukusebenzisa isenzo esisodwa sokuthi ungenza amanga, isibonelo, ngenkathi ubheka i-movie.
- Themba ngakwesokunene sakho, ukugoba umlenze ophansi emadolweni, kusekela ikhanda lakho ngengalo yakho ephansi, welule isandla sakho samahhala emzimbeni noma usibeke phambi kwakho.
- Ngokwempela, kodwa ngokushesha uphakamise umlenze ongaphezulu ungene emazingeni angama-45 degrees, bese ubuyisela emuva (akukho sidingo sokuthinta phansi).
- Kubalulekile kulesi simo umlenze ophezulu, ugxolo owuhambayo, emadolweni ukuze ugcine kancane ugobile, inzwane yomlenze ukucindezela bese uzidonsa. Uma ungalandeli lokhu, umphumela ngeke usebenze!
- Ungaguquki phambili noma ubuyele emuva, noma ngabe ungamanga kahle ngecala lakho.
- Lo msebenzi kufanele wenziwe ngaphambi kokuba uzizwe unomphefumulo emlenzeni. Ngemuva kwalokho, thola amanye amasekhondi angu-30-60 futhi uqhubeke ukwenza ngokusebenza. Ngemuva kwalokho, udinga ukugoqa ngaphesheya bese uqhubeka nokukhishwa. Kufanele kube khona izindlela ezintathu ezinjalo.
Ngokusebenza kahle, ngisho nalezi zivivinyo ezimbili ziyokwanela ukunikeza imilenze yakho isimo esihle futhi ikhukhumele ngaphakathi kwethanga ngesikhathi esifushane.