Izisu zethu zihlale zidinga ukulungiswa, kodwa iningi lethu lizoqala ukubopha izinwele ekhanda lapho likhuluma nje ngengxenye ephansi yesisu - indawo ehlonishwa kakhulu yabesifazane. Yiqiniso, sonke sazi ukuthi kukhona lapho okusebenza khona kunanoma ikuphi enye i-depot ye-fat ehlehlisiwe. Kodwa, njengoba singeke sishintshe le nqubo yemvelo, futhi sisetshenziswe kulesi siphetho sababuthakathaka nababuthakathaka, sikhuthaza ukuthi uphendukele esimweni esiqinisekisiwe - izivivinyo zamantombazane emshinini ophansi.
Kungani kunzima kangaka?
Umshini ophansi ungabhubhisi nje kuphela amantombazane anesisindo esiningi, kodwa kulabo abathintekayo ngobuncane bawo. Inkinga ukuthi uma kukhona iphutha ekudleni, amanoni akufanele afakwe noma kuphi, okungukuthi engxenyeni engezansi yesisu. Ngakho-ke, ukuzivocavoca engxenyeni engezansi ye-press kumele kuhlanganiswe nokudla okungenakulungile, okuqukethe:
- Uhlelo lokudla - kwasekuseni hhayi ukudla, ebusuku ubheka;
- ukunciphisa ukudla okunamafutha;
- ukwenqatshwa kwemikhiqizo esiphelile, ama-preservatives, ama-carcinogens;
- ukudla kwemifino kuhlanganise nenyama yokudla, izinkukhu, izilwane zasolwandle;
- isiphuzo sokuphuza.
Indlela yokuqeqesha?
Ngikholelwa ukuthi, ngenxa yokuthi uzokwenza ama-exercises we-press ephansi yabesifazane nsuku zonke, umshini wakho we-press ngeke uyeke ube inkinga. Ngaphezu kwalokho, imisipha yentuthuko idinga ukunikezwa isikhathi sokuphumula nokuvuselelwa kabusha, ngakho-ke ukusebenza okunye kunemihla yokuphumula yaleli qembu lemisipha.
Uma umshini wakho uhlanganiswa ngendlala enomusa, ungakhohlwa ngesidingo se-cardio "gyrating".
Ukuzivocavoca
- Umsebenzi wokuqala osebenzayo we-press ephansi ubizwa ngokuthi "Garmoshka" - sisebenza ne-rectus abdominis futhi sikubiza ngokuthi imfudumalo elula yesisu esiswini ngaphambi kokuba senze okulandelayo. Sihlala phansi, sihlale ezandleni zezandla zethu, siphume imilenze eqondile kusuka phansi kuze kube ngu-20 kuya ku-30 cm, umzimba uphindela emuva. Bendza imilenze bese udonsa umzimba emadolweni ngokuphefumula, uqondise imilenze bese ubuyela umzimba ku-IP ngokuphefumlelwa. Asiyitholi imilenze yethu phansi, senza izikhathi ezingu-30.
- Senza ukuhluka okulukhuni - sigcina ibhalansi kuphela ematheni, izandla sizithela phansi. Sakhothamela ngamadolo bese siwashaya ngezandla zethu, siqondise imilenze yethu, sithungatha izingalo zethu. Senza izikhathi ezingu-25.
- Ukuzivocavoca okulandelayo yi "Izinyathelo zesisindo" - silala phansi, cindezela phansi phansi phansi, izandla ezihamba emzimbeni, imilenze idabula phansi. Amasokisi athululwa kubo, ungaphenduli ngamadolo. Sihamba ngesisindo - ukuphindaphinda kuka-35.
- Inketho eqondile - yenza kancane "izinyathelo", lungisa isinyathelo ngasinye okwesikhashana. Senza izikhathi ezingu-25.
- Salala emuva, izandla ezihamba emzimbeni, imilenze igobile ngakwesokudla. Ngamandla omshini siphonsela imilenze yethu ezingeni elingaphezu kwamakhanda ethu, siwaqondise futhi sichitha i-pelvis phansi. Senza izikhathi ezingu-25.
- Ngomsebenzi olandelayo, uzodinga umngane wakho - ulala phansi, ulungisa izinyawo zakho ezindlebeni zakho. Ubamba izandla ngezinyawo, uphakamise imilenze yakho eyisishiyagalombili ngokusemthethweni. Umlingani uthatha imilenze yakho futhi ubenze kube "ukuthuthumela" ukunyakaza ukuze uphumule umshini. Khona-ke uvumela uhambe, futhi uwaphonsa ema-akhawunti ayisishiyagalombili. Senza izikhathi ezingu-8 - iziphakamiso ezingu-4 phezulu futhi 4 phansi.
- Qhubeka nokuzivocavoca nomlingani wakho. I-PI iyafana, uyaphakamisa imilenze yakho, iyayixosha, futhi wena ngokumelana nokuqhubeka nokuphakama. Imilenze emifushane, ekhwehlelayo ikhiqizwa. Kufanele wenze izikhathi ezingu-40.
- Ukuzivocavoca kokugcina - emithambekeni yemilenze ezinhlangothini. Lala phansi ubheke umlingani, izandla ngaphandle, imilenze iphakanyiswe phezulu. Umlingani uqondisa imilenze yakho ngakwesokudla bese ngakwesobunxele, umsebenzi wakho ukulawula ukunyakaza ngamandla omshini, hhayi ukuvumela ukunyakaza. Umsebenzi wakho - ukwehlisa imilenze yakho ohlangothini, umlingani uyabathumela. Senza izikhathi ezingu-25.