Ukumisa kuyisiqondiso esikhuthaza ukushisa kwamafutha , ngenxa yokungenwa kwe-carbohydrate. Ngenxa yalokho, ukushisa kwamafutha kuvela, kepha ubuhlungu besisindo abuhlali bungashintshi. Ngaphezu kokudla, kubalulekile ukwenza umzimba wokumisa. Amakilasi angabanjwa ehholo, nasekhaya. Kubalulekile ukucabangela ukuthi ukuvezwa okwesikhathi eside kokumisa kungaholela ekuthuthukiseni izinkinga zempilo.
Ukumisa isidumbu samantombazane - ukuvivinya umzimba
Isixazululo esihle ukuqeqesha okuyisigungu, lapho kusetshenzwa umzimba wokuzivocavoca 5-6, okwenziwa ngokulandelana ngekhefu elincane. Ukuzivocavoca ngalunye kuthatha umzuzu, kuyilapho kubalulekile ukwenza izinqwaba eziningi ngangokunokwenzeka.
Izindlela eziphumelelayo zokomisa umzimba ekhaya:
- "Ibhuloho" . Beka phansi, hlanganisa ndawonye amahlombe ehlombe, okuzogcina intamo yakho isisindo. Imilenze kumele iguqulwe ngamadolo ukuze i-engela ibe ngama-degree angama-100. Izinyawo kufanele ziphumule ngokuphelele phansi, futhi ibanga eliphakathi kwazo kufanele libe likhulu kancane kunezinhlanzi. Qinisekisa izintambo, futhi njengokungathi uziphendulela, phakamisa isikhumba esiphezulu phezulu. Kubalulekile ukugcina amadolo akho endaweni evaliwe. Phezulu, hlala, bese uya phansi, kodwa ungathinti phansi. Ungathatha isisindo esengeziwe.
- Thrust dumbbells . Ukuze lokhu kusetshenziswe ukuze umise umzimba wamantombazane udinga ama- dumbbells , kanye nesibhakabhaka, isibonelo, ibhentshi. Hlala ebhentshini ngamadolo akho nengalo eyodwa, kanti kwenye ibambe iqhinga. Ingemuva kufanele igcinwe ngisho futhi iboshwe kancane emuva. Ephakathi nendawo yokudonsela phansi idlula emadodeni, udinga umlenze ohlala phansi, kancane kancane ohlangothini bese uhambisa le sock kuwe. Lungisa ihlombe futhi uphakamise isidumbu esikhumulweni esifubeni, ngokuguqa ingalo esikhaleni. Ngomshini omkhulu, gcina, bese ubeka isandla sakho phansi.
- Ukuphikisana . Hlala emhlane wakho bese ubeka izandla zakho ngaphansi kwezintambo zakho. Phakamisa imilenze yakho ukuze benze i-angle engakwesokudla phansi. Kubalulekile ukuthi emuva nangesikhumba zicindezelwe phansi. Uma udwengula i-pelvis phansi, gxilisa imilenze yakho phambili, yenza ama-twist.
- Ukuhlasela kweCrossover . Lo msebenzi osebenzayo wokumisa umzimba unikeza umthwalo omuhle emadodeni nasemathangeni. Vuka ngokuqondile, kancane ujike izinyawo zakho. Ngendlela efanayo kufanele ubheke namadolo. Ngonyawo olulodwa, thatha isinyathelo emuva ngokulandelana ukusuka emlenzeni osekelayo. I-squat ngaphambi kokuba umlenze womlenze wangaphambili awufinyeleli kufana nephansi. Ngemuva kokulungisa isikhundla, buyela ku-PI.