Indlela ukulanda cindezela, ngaphandle kokushiya ikhaya

Njalo empilweni yami bake bacabanga ukuthi niwubone umzimba wakhe edinga ukulungiswa. Futhi endaweni wagxeka kakhulu of course imisipha esiswini lazo ezithusayo droop ugly ngaso sonke isikhathi uma uphumule, ayekile sihlanganyele emidlalweni futhi ngokweqile reception amnandi. Nokho, ukuze libhekane nalesi inkathazo ngeke ngokushesha noma kamuva uqale. Bese ulwazi olubalulekile mayelana nendlela ukulanda cindezela, ukuthi izenzo zakho abe nethonya elikhulu kakhulu.

Ngisho bodybuilders abaningi abazi indlela yokukwenza kahle. Bayakhohlwa ukuthi imisipha besisu zitholakala ngqo hhayi kuphela, kodwa obliquely, futhi transversely kukhona zangaphakathi nezangaphandle. umzimba okuyisidina nokungalungile eziyinkimbinkimbi bangase kube nomphumela omubi futhi kuholele ukwanda usayizi okhalweni. Lesi sihloko sinikeza izibonelo zendlela kukhulunywa kahle cindezela ukuthuthukisa imisipha esiswini ehlelekile.

Qala nge yokuthi umbuzo kanjani ufake kahle cindezela, cela udokotela wakho. Anganikeza iseluleko esingcono kakhulu ngisho ucacise iqoqo umzimba ukuthi kuyoba ofanele kakhulu kuwe. Phinda kuwe anatomy isakhiwo umzimba womuntu bese ibheka incazelo imisipha besisu. Khona-ke wena ngokwakho maduze wazi ukuthi yini okudingeka ukuba sizame kakhulu, lokho imisipha ukuqeqesha. Uma usuqede lezi zinyathelo, ungakhetha ngokwakho omunye walabo umzimba ukuthi ezichazwe ngezansi futhi bazinqumela ngokwabo ukuthi ufake kahle cindezela wena.

Ukusebenzisa enhle kakhulu phakathi kwalabo ukucabanga nendlela zivuleka ngokufanelekile esiswini cindezela - a umzimba nokuphakamisa. It ihlose imisipha rectus abdominis. Phakathi abulawe yayo, kubalulekile ukuba silungise efanele yokuqala, uma kungenjalo isengozini sidabukile emuva. izinyawo kufanele lusekelwe ngokuqinile futhi ngqo batholakala esitezi. Emuva kufanele landa kancane kancane, kusukela phezulu, bese uya ku ukuthi siphakamise phakathi bese ukulayisha emuva, ukuqoqa yomgogodla ngangokunokwenzeka, eguqa emahlombe ayesebheka ukhalo. Kunoma ikuphi akunakwenzeka ukwenza noma yiluphi jerks ngokuzumayo emzimbeni. Vele bushelelezi kuyisiqinisekiso sokuthi ngeke nginsindiswe.

Isivivinyo esilandelayo futhi uchungechunge kanjani ufake kahle a esiswini cindezela, futhi ihlose ukuqondisa nemisipha iyini imbangela yalokho. It izinyawo avuke yokuqala elele phansi. imilenze Okokuqala ngamadolo isigamu-uzimisele ukwazi alethwe ukhalo, bese ephakamisa ngqo ukhalo. Kulokhu, ezandleni kudingeka bambelela into ezinzile ezifana ebhentshini, etholakala ngemuva ekhanda. Ukubhakuzisa kungavunyelwe, kubalulekile ukukhulisa imilenze kancane ukuvimbela okhalweni ukulimala. Hlukanisa idatha eningi ukuncoma ephakamisa imilenze ku Vise, okuyinto eyenziwa kubha.

Ngempumelelo kulabo bezibuza umbuzo indlela ekhiphela up nabezindaba, kukhona okuthiwa curling. Ukuze wenze lokhu, kudingeka ahlale phansi, izandla ngemuva ekhanda lakhe CONCATENATE nasemilenzeni wafaka isikhundla sengathi uhleli ku uSihlalo abavamile. Futhi uqala "avale phansi", ngokuletha emahlombe ukuze ukhalo, phezu exhale, uthinte ethangeni ikhanda. Wasigcina leso sikhundla umzuzwana bese ubuyele isikhundla ukuqala. Lo msebenzi izitimela le obliques futhi intercostals imisipha. Ukuzivocavoca, naphezu inkimbinkimbi incazelo, kunalokho nzima. Ungakwazi ehlukahlukene uhlangothi lwakhe esonta. On the inqubo ukugaya kuthatha isikhathi, kodwa umphumela uba sobala-ke.

Futhi kuphelile ingxoxo sendlela ekhiphela up nabezindaba, Obonisa for the flexion isiqu kanye okuthiwa "kusho uSihlalo wamaRoma." Ukusebenzisa lokuqala wenziwa, nibambe le handrails, futhi yilona esifubeni phambili uze uthinte esiphongweni phansi. Owesibili - iyona umzimba emuva kuvela "ehlezi ebhentshini, izingalo zakhe bawela esifubeni sakhe." Futhi ngaleso sikhathi, umsebenzi kanye nokunye muhle iqonde, intercostal futhi serratus kwemisipha.

Lapho lijayezwe njalonjalo futhi kahle iyawakha iqoqo umzimba ukuze kuzuzwe sibalo enhle kungaba ngesikhathi esifushane kakhulu.