Ezemidlalo nokuPhephaUkufaneleka

Ukunciphisa imilenze ku-simulator: inqubo yokwenza

Mayelana nemilenze emihle, wonke amantombazane amaphupho: ukulahla i-cellulite, ukuzuza izintambo zokuqina ezithambile kanye namathanga. Futhi lokhu akuyona umkhawulo wamaphupho amaningi ocansini oluhle. Isifiso sokukhipha amafutha amaningi ngokweqile nasezintweni ziholela abesifazane ekuzivocavoca. Futhi, ngesifiso sabo sokushintsha isimo sezinqulu zabo, musa ukuphambuka kusuka esimeni, sebenzisa isikhathi esiningi ukwenza umsebenzi, ngethemba lokuthi "ususa ngokweqile", "udonsa okuthile", njll Kuthiwani? Ukunciphisa imilenze ku-simulator. Abesifazane abaningi bayaqiniseka ukuthi yizigaba ezizozisiza ukuba ziqede amafutha, zenze imilenze ibe yinkimbinkimbi, futhi izintambo ziqiniswe. Ingabe kunjalo? Ake siyiqonde.

Ukunciphisa imilenze emshinini

Ukuthandwa kwe-simulator yokunciphisa izinyawo, okokuqala, kubangelwa ukuthi indawo yonyawo yabaningi ibaluleke kakhulu. Ngokuqondene nabesilisa nabesilisa, akanayo. Wonke umuntu ufuna ukuba nemilenze eqinile, engenayo izimpawu ze "kissel" kule ndawo. Umshini wokushayela - umshini wokunciphisa imilenze - uhlose ukuqinisa imisipha ehambelanayo yethanga :

  • Hlanganisa;
  • Ukuhamba - okukhulu, okufushane, okude.

Ukwengeza, kukhona ukuqiniswa kwabaculi kanye nemisipha ye-aliac-tibial ipheshana.

Imisipha ehamba phambili yinkimbinkimbi yemisipha ejulile ye-groin kanye nomnyango wangaphakathi wethanga. Ukuze uzuze kunzima kakhulu, noma kunjalo lezi zinhlanzi zisebenza nsuku zonke: lapho ukhuphuka esiteji, ukhuphuka noma ukhuphuke. Imisipha eyabangela ekuphileni kwansuku zonke ayibalulekile futhi ibuthakathaka. Yingakho kudingeka baqeqeshelwe.

Ukunciphisa imilenze emshinini kuhloswe ukuqinisa imisipha ehamba phambili, kodwa lesi sifundo ngeke siholele ekunciphiseni umzimba ohlangothini lwethanga , ngoba lezi zinhlobo ezahlukene zezicubu - izicubu kanye nezicubu ezizigqoka. Ngisho noma ngesikhathi sokuqeqeshwa ku-simulator inani eliningi lama-kilojoule liyashiswa - ukwehlisa amafutha ezinkalweni ngeke kulandele.

Imiphumela yokuqeqesha. Izinzuzo

Ama-Simulators wokuxuba / ukuzalela imilenze yakhelwe ukukhipha iqembu elilodwa lemisipha. Empeleni, ithanga (langaphakathi / langaphandle) lisebenza ngokuhlanganyela nezinye izingxenye zomzimba. Ngokuhlukile, lezi zinhlanzi ekuphileni kwansuku zonke azibandakanyi, ngakho-ke ukuqeqeshwa kuyasetshenziswa njengesibili. Zihlanganiswe eziyinkimbinkimbi eziyisisekelo zokuzivocavoca, ukuxuba imilenze ngokweqile ku-simulator ngeke kunikeze umphumela ekuthuthukiseni ukuma kwemilenze. Iyini le simulator?

  • Ukuqinisa imisipha yendawo yangaphakathi yamathanga;
  • I-Tonus yemisipha ye-adductor;
  • Ukwandisa ibhalansi ngenkathi ushayela;
  • Ukunciphisa ukulimala.

Ukunciphisa imilenze ye-simulator, inqubo yokubulawa:

  • Faka isisindo kumshini.
  • Hlala kumqeqeshi bese ubeka izinyawo zakho esihlalweni.
  • Ngemuva ngisho, izandla esesibambini, umzimba ucindezelwa ebhentshini.
  • Exhale - ukuletha imilenze ndawonye.
  • Faka - imilenze yokuqothula (kancane).

Amathiphu asebenzayo:

  • Njengoba kunzima ukwenza lo msebenzi, ungakwazi ukuzisiza ngezandla zakho.
  • Kuvunyelwe ukufudumala ngaphambi kokuzivocavoca.
  • Ukuzivocavoca ukwenza ngokuhlanganyela nezinye izivivinyo ezinyaweni zakho.

Ukuqeqeshwa okuyinkimbinkimbi kuzonikeza?

  • Ukwandisa ukukhuthazela okuphelele komzimba.
  • Qinisekisa inhliziyo nemithambo yegazi.
  • Kuzoholela ekutheni i-muscle ithoni.
  • Ukwandisa ukuguquguquka kwamathenda namajoyina.
  • Yehlisa ukujikeleza kwegazi.
  • Thuthukisa imetabolism.

Futhi njengomphumela owamukelekile:

  • Ukuqeda isisindo esiningi;
  • Umumo omuhle womzimba.

Ukuya endaweni yokuzivocavoca ngenhloso yokuzivocavoca kuphela kumshini wokushayela akuyona ingqondo, ngoba ukuvivinya umzimba kusebenza kuphela ekuqeqesheni okuyinkimbinkimbi. Ukuzihlolisisa ngokuguqa kwemilenze ku-simulator kuyindlela enhle - i-simulator "Butterfly". Ukuzivocavoca ukuqeqeshwa okuzimele kulula futhi kuyasebenza.

Ukungafani

Ukusebenza kumshini ohamba phambili ngevolumu enkulu nokukhuphula umthwalo kungaholela ekujuleni kwemisipha enemibala. Imisebenzi yemisipha ihlanganisa ukukhishwa nokususwa kwe-hip. Isondelene nabo yi-nerve enesisindo, ephoqelekile eholela ebuhlungu emlenzeni. Lapha kuphela ukulinganiswa noma ukuqeqesha nomqeqeshi kuzosiza.

I-Exerciser-expander "I-Butterfly"

"Butterfly" - umfanisi wamaqembu ahlukahlukene we-muscle, i-expander kulula ukuyisebenzisa. Ungafunda ekhaya. Ukuze uqeqeshe, akukho gumbi elikhethekile elidingekayo. Amakilasi avame ukunikeza umphumela ophumelelayo ngesikhathi esifushane. Ukusebenza ekucindezelweni, kusiza ukuhlungwa kwazo zonke izinhlobo zama-muscle (thoracic, ngemuva, izintambo, izintambo, ucindezela, ibhande lehlombe kanye nezingalo) umqeqeshi we "Butterfly".

Ukuzivocavoca:

  1. Zivivinya umzimba ophezulu. Thatha umxhasi esandleni futhi uphakamise. Cindezela "Butterfly", usebenzisa imisipha ebhande lehlombe. Umthwalo kufanele ukwandiswe ngokuthatha izingalo kude nomzimba.
  2. Ukuzivocavoca kwemisipha yesifuba. Gcoba "Butterfly" phakathi kwezibikezelo. Ukunciphisa ama-elbow, ukucindezela nokuyeka umqeqeshi.
  3. Ukuqeqeshwa komshini. Lala phansi, uguqa ngamadolo bese ubeka izinyawo zakho phansi. Omunye umkhawulo womshini ugoqa phakathi kwamadolo, omunye - ukubamba izandla phambi kobuso. Phakamisa imilenze yakho, ucindezela umqeqeshi. Layisha ku-press.
  4. Ukuqeqeshwa kwethanga. Hlala esihlalweni. Hamba umqeqeshi ngokuqinile phakathi kwamadolo. Amandla - ezandleni ze-simulator futhi ngomzamo ukhiphe umxhasi. Imilenze yokugaya emshinini ukuvivinya okuphumelelayo kwamathanga. Uma wenza, kubalulekile ukuwacindezela.

Imithetho namathiphu wemiphumela esheshayo

Okokuqala, ukuqeqeshwa njalo. Umphumela oyifunayo ungatholakala kuphela uma lesi simo sifinyelelwe. Labo abafisa ukuba nomuntu omuhle kufanele benze imizamo eyengeziwe ukuze uthole umphumela osheshayo.

Okwesibili, ubuyekeze ukudla nokuqeda ukudla okunamafutha. Isimo esiyinhloko ukuqapha okuqukethwe kwekhalori nezitsha nobukhulu bezinxenye. Bala ukudla kwansuku zonke: isilinganiso esingu-1100-1200 kcal. Faka i-cocktails yokudla kanye netiyizi ze-herbal ekudleni. Bazosiza ukunciphisa umuzwa wendlala. Nciphisa usawoti bese usebenzisa izinongo ezivuthayo zokupheka: isinamoni, i-turmeric, i-pepper, njll.

Okwesithathu, nikeza ukuqeqeshwa nsuku zonke okungenani isigamu sehora. Ungakwazi ukuqhuba izikhathi eziningana ngosuku, ngokulinganayo usakaza ngalesi sikhathi, wenza ama-exercises amabili.

Isiphetho

Ukuzivocavoca nge-simulators yokushayela kuphumelela ukulahlekelwa isisindo noma ukuthuthukisa ukuma kwemilenze kuphela ezindaweni eziyinkimbinkimbi. Khombisa ithoni bese uqinisa imisipha yamathanga. Ngaphezu kwalokho, ukuthuthukiswa kwenhlalakahle ngokuvamile kuholela ekukhuleni kokuzihlonipha nokuzethemba.

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