Akudingekile ukuxhumanisa amandla okuqeqesha kuphela ngesifiso sokwakha i-biceps ne-quadriceps. Ngikholelwa, uma ungalweli ukuqinisa umzimba, lokhu akusho ukuthi ukuqeqeshwa kwamandla okuqeqesha kufanele kukhishwe.
Zuza ekulahlekelweni kwesisindo
Into yokuqala eyenzeka phakathi nokusebenza kwamandla okuvivinya umzimba , noma ekhaya emgqeni ukuqubuka kwezintambo zomzimba. Ngenxa yalokho, zibuyiselwa futhi zakhiwe besebenzisa amino acid, futhi ekugcineni, zihlala zihlala isikhathi eside kunanini ngaphambili. Futhi lokhu kusho ukwanda kokukhuthazela okuphelele kwezinto eziphilayo, okuzosenza sikwazi ukuchitha umzamo omncane ekwenzeni umsebenzi wesikhathi esijwayelekile - ukusebenza ensimini, ukukhuphuka izitebhisi, njll. Ngokuzilayisha ngemisebenzi yamandla yabesifazane, ugcina amandla emzimbeni wakho ngezinto eziningi ezimnandi.
Yiqiniso, udinga ukusho igama mayelana nezinzuzo zokuzivocavoca umzimba. E-America (izwe lapho wonke umuntu egula ngokweqile nesifiso sokuqina), kwenziwa ucwaningo oluye lwafakazela ukuthi lapho ukukhathala kwemithwalo kushisa amafutha amaningi. Iqembu lokuqala lokulahlekelwa kwesisindo ekudleni kwakwenziwe umsebenzi wokuvivinya umzimba, futhi iqembu lesibili - elinamandla. Isisindo esilahlekile sasifanayo, kodwa ingxenye yesithathu yesisindo esilahlekile seqembu lokuqala - kwakuyizicubu zomzimba, futhi iqembu lesibili lilahlekelwa isisindo "amafutha." Kubandakanya isethi yokuzivocavoca kwesisindo esimisweni esincane, ulahlekelwa amafutha angama-40%.
Ngaphezu kwalokho, imisipha iyindlela enhle yokugcina imetabolism isebenza ngehora. Ngakho, emva kokuqeqeshwa kwamandla, ukugaya umzimba kusheshayo emahoreni angu-39 alandelayo, okusho ukuthi imisipha ayikuniki ithuba lokubuyisela amafutha alahlekile ngesikhathi sokuqeqesha.
Kukhona nesici sengqondo esiholela ekulahlekeni kwesisindo ekuqeqesheni amandla. Ososayensi baye babonisa izibalo - ngubani ophula ukudla, ulahlekelwa futhi aqeqeshe. Futhi futhi umkhuba wayo oguqukayo - ukuqeqeshwa kuphazamise ukuzimisela kwakho futhi kuzokwenza amandla, kusize ekugwemeni ukuphazamiseka ekudleni.
Ukuzivocavoca
Kulesi simo, siphakamisa ukuthi wenze amakhono amantombazane emisipha yemilenze, izintambo namathanga.
- I-IP - ilele phansi, izandla phezu kwesiqu, imilenze ebubanzi bezinkalo, isusa isikhumba esivela phansi - ekuphomeni okuphezulu emagodini. Asiyeki ekupheleni. Ukuphefumula phezulu. Senza izikhathi ezingu-20. Bese ulungisa isimo sekhanda phezulu futhi wenze izimpande ziphephe. Izintambo ziphoqa, yenza izikhathi ezingu-10.
- Sidonsela amadolo esifuba - siphumule umshini wokunyathelisa .
- I-IP - amahlombe ephansi, izinyawo ebubanzi bezinhlanzi, phinda ukuzivocavoca 1.
- Sula imilenze yethu phansi - phumula.
- I-IP - izinyawo ebubanzi bezintambo, amadolo agobile, ukugoba umlenze wesokudla emadolweni, ubeke unyawo emadolweni. Siqala ngonyawo lwesokunxele ukuze sisunduze umlenze ongenhla esihlahleni. Siphakamisa kuphela i-pelvis, asiqedi isisindo noma isithende. Senza izikhathi ezingu-10, silungise i-pelvis endaweni ephezulu, shintsha imilenze bese wenza amasethi amathathu ngezinyawo.
- I-IP - ilele eceleni kwakhe, isebenzisa isibani somzimba. Siphakamisa isigqoko sethu phansi, umlenze ophansi ugobile, ophezulu usulele. Ibhulogi elilodwa phansi phansi eduze kwengalo, owesibili emlenzeni okhishwe. Senza ukukhuphukela phezulu ekuphumuleni, ukudonsa amasokisi kithi ngokwethu. Ngemuva kokuphindaphindiwe okungu-10, lungisa unyawo ngamasekhondi ambalwa endaweni ephezulu, bese wenza ngendlela efanayo ngendlela efanayo, futhi wenze umsebenti ngomlenze wesibili.
- Sithola kuwo wonke ama-four, izintende ngaphansi kwamahlombe, emuva ngqo, ungagudli. Siphakamisa umlenze wesokunxele esihlahleni bese senza ngokucacile ukukhuphuka phezulu. Ngemuva kokuphindaphinda okungu-10, lungisa umlenze endaweni ephezulu futhi ushintshe uhlangothi. Sihlala ezithende, siphumule. Bese senza ezinye izindlela ezintathu, ukuphumula phakathi kwabo.
- Siya esikhwameni se-supine ngemuva, sikhulise imilenze esiqongweni, siphume imilenze ehlangene, sizenzele thina, bese silula imilenze yethu futhi sishintshe izindawo zazo.