Indlela yokwenza umshini wokuxhaswa amasonto amabili noma izinyanga ezintathu?

Isisu esiswini sinenkinga ekhona kwabesifazane nabesilisa. Amantombazane amaningi asetshenziselwa ukusebenza kanzima kule ndawo yomzimba ngemuva kokubeletha. Amadoda athambekele ekutheni "adume" amafutha abeka okhalweni lwabo iminyaka engama-30-35. Izizathu zokulahlekelwa kwamafomu zingaba ziningi - lokhu kungabikho kokuzikhandla okudingekayo ngokomzimba, nokudla ngokweqile, nokucindezeleka, nokunciphisa izinqubo zokusebenzisa umzimba (kokubili ubudala futhi ezitholakala ngenxa yokungondleki).

Uzoqala kuphi?

Njengoba usuchithe isibalo sakho siqu, ngokuhamba kwesikhathi uzoqala ukucabanga ngendlela yokubuyisela amafomu amadala ngokuthi "uzakhele" umshini wokusiza wokuphumula isikhathi esingangenyanga noma ezimbili. Kodwa ngaphambi kokuba uqale ukusebenza emshinini uqobo, udinga ukukhipha uhla lwe-fatty esiswini sakho. Kuxhomeke kulo nesikhathi esidinga ukusetshenziselwa ukufeza umgomo. Cabangela uhlelo oluhloswe ukuthola isimo esiqinile somzimba.

Uhlelo "Umshini wokukhulula izinyanga ezintathu"

Uma unezidakamizwa ezinkulu ezidumile esiswini sakho, kufanele ulandele iphrojekthi yesikhathi eside (okungenani izinyanga ezintathu). Konke kuzoxhomeka endleleni obhekana ngayo nemisebenzi eyabelwe nokuthi ngabe ulandela yonke imiyalelo enqunyiwe.

Ukulungisa amandla yinto yokuqala okudingayo ukuqala. Cabangela izincomo ezibalulekile, ngokusho okuzodinga ukuthi uhlele ukudla kwakho:

• Ukudla okudingekayo kufanele kwenzeke njalo amahora angu-2.5-3. Ingxenye i-200-250 amagremu;
• Imaminithi engu-25-30 ngaphambi kokuba kudliwe ingilazi yamanzi idakiwe;
• Hlangani ushokoledi namaqebelengwane. Kunalokho, umuntu kufanele adle izithelo ezimnandi;
• Ukushiya ubhiya kanye ne-high-calorie "abangane", isibonelo, ukudla okulula;
• Hlelela amaprotheni (isifuba sezinkukhu, izinhlanzi, inhlanzi, i-veal, amaqanda kanye ne-cottage shizi);
• Ukuze uthole ukudla kwasekuseni, sebenzisa ukudla okuwusizo kuphela (i-porridge iyindlela engcono kakhulu);
• Ungavumeli umzimba ulambile.

Ukudla okuhambisana nalawa maphuzu kugcina izinga lokushukela egazini njalo, ukuze ukudla kutholakale ngokushesha. Ngemva kwesikhashana, ukulawulwa okunjalo kokudla okunomsoco kuzokwenza uzizwe - umuntu uzokuzwa ukukhanya emathunjini futhi isimo jikelele sezempilo sizothuthukisa.

Ukunamathela ekudleni okulungile ngisho kulabo abanamafutha angaphansi kwamancane kuncane kakhulu, ngoba lokhu ngezinye izikhathi kuzosheshisa leyo nqubo yokuguqulwa. Umehluko phakathi kwe-pyshki ne-hudyshkami kuqukethe kuphela ukuthi i-yesibili, ngenxa yokungabi khona kwemithi eyengeziwe, iyakwazi ukuthola umshini wokukhulula amaviki amabili (Yebo, ukubeka uhlelo olugcwele). Kodwa labesifazane abanamafomu ezinkambeni zokuqala kuzodingeka basuse uketshezi oludlulele futhi bashise amafutha amaningi eminyakeni eminingi, bevimbela ukubukeka kwamantube amahle emathunjini, ngoba kungenjalo ukutholakala kwabo kuzofihla ngamapounds amaningi.

Uhlelo lokuqeqesha

Ukudla okunempilo kusukela ngosuku lokuqala kumele kuhlanganiswe nokuqeqeshwa. Ngakho-ke, isigaba esilandelayo sizocabangela indlela yokwenza umshini wokuhambisa usizo usebenzisa uhlelo olukhethekile lomzimba. Ukuqeqeshwa kunezigaba ezintathu, ezenzelwe ukufeza kancane kancane impumelelo oyifunayo.

Isinyathelo # 1

Umgomo wezinga lokuqala ukufika kuNqanaba 2. Ukuqinisa nokuqinisa imisipha yomzimba, ukuthuthukisa ukuma, nokuqeda ukuhlukumeza emgodleni ophansi (uma ikhona) yonke imiphumela ephumelelayo yesigaba sokuqala sokuqeqeshwa okujulile.

Ukuze uthole umshini wokusiza kanye nesisu esisodwa sezinyanga ezintathu, uma uqala ukuqhuba, kubalulekile ukuqapha ngokucophelela ikhwalithi yokuqeqesha nokuhlala njalo. Landela le mihlahlandlela:

1. Yenza imisebenzi emithathu ngesonto.
2. Yenza indlela eyodwa yokuzivocavoca ngalunye.
3. Ekuqeqeshweni kokuqala, enye indlela iphindaphinda izikhathi ezingu-12. Kusukela ngalesi sibalo, ekuqeqeshweni okulandelayo kukhulisa inani lezinqubo nge-1-2 ukuphindaphindiwe, okubakhuphukela ku-18-20.
4. Izivivinyo ezintathu zemisipha yesisu nesisu esisodwa esenzelwe i-back back - okuqukethwe okungcono kohlelo lokuqeqesha, okulandelayo lapho ungathola khona umshini wokusiza ekhaya ngaphandle kwemishini eyengeziwe.

Inombolo yesigaba 2

Izici ezihlukile ezingeni elilandelayo:

1. Ukuqeqesha kukhula isikhathi eside ngenxa yokuzivocavoca okusha emshinini wesisu, inani lalo kulesi sigaba kuzoba yisithupha.
2. Lo mthwalo kufanele ukhule njalo. Uma, ngemuva kokuqedela ukuvivinya umzimba, awukhathele kakhulu, yenza indlela eyengeziwe ngokuphindaphinda okuphindaphindiwe.
3. Ukumisa isikhashana phakathi kokuzivocavoca akufanele kudlule imizuzwana engu-5.
4. Yenza indlela eyodwa yokuzivocavoca ngalunye.

Isigaba No. 3

Izici ezihlukile zesigaba sokugcina:

1. Manje ukusebenza kuqukethe ukuzivocavoca okwesishiyagalolunye emisipha yabezindaba kanye nokuzivocavoca owodwa we-back back.
2. Ukuqeqesha kufanele kubanjwe kane izikhathi ngesonto.
3. Phakathi kwalezi zindlela, isikhashana singafinyelela emasekhondini angu-30, kodwa asisekho.
4. Yenza indlela eyodwa yokuzivocavoca ngalunye.

Ukuzivocavoca # 1

Ukulala emhlane wakhe, siphumule intamo namahlombe, emva kwalokho sibeka izandla zombili phansi kwekhanda lakhe. Imilenze iphakanyiswa futhi iboshwe ngakwesokudla kwamadolo ukuze imilenze isesimweni esifana nephansi, futhi amathanga ayingqayizivele.

Ukuhlunga ingxenye engezansi yomshini wesisu, sizama ukuphakamisa izinkalo bese siwadonsa phambili. Bese wehlisa izinyathelo kancane, ubuyele esimweni sokuqala. Phinda usebenzise le nombolo ngenhla yezikhathi.

Indlela yokwenza ucingo lwe-relief, ukwenza inombolo yokuzivocavoca inombolo 1?

Qinisekisa ukuthi ingxenye engezansi yemishini yakho yesisu ihlolisiswa ngokucophelela. Izinzuzo ziyoba ezincane uma ukunyakaza okuphezulu nokukhuphuka kwenzeka ngenxa yokugqugquzela. Intamo namahlombe kufanele zikhululeke. Uma ubuyela esimweni sokuqala, izinyathelo azigijimi ngokujulile, futhi umlenze ongezantsi awuwi.

Ukuzivocavoca 2

Ukulala ngasemuva, umlenze wesokudla ugobile emadolweni, sibeka isobunxele kuso ukuze i-shin yakhe ifakwe emadolweni. Sibeka isandla sokunene ngemuva kwekhanda bese sibeka eceleni i-elbow. Ingalo yesobunxele itholakala esiswini esifundeni sesinqe.

Ukusebenza nemisipha yomzimba oblique efanele , vusa ihlombe lokunene bese uncike ngakwesobunxele. Bese ubuyela kancane kancane ehlombe endaweni yayo yasekuqaleni. Lapho amahlombe ehlombe ethinta phansi, siphinda konke kusukela ekuqaleni.

Ngemuva kokuqedela inombolo edingekayo yokuphindaphinda, sishintsha izandla nezinyawo. Manje ngaphansi kwesinene sokunene ngakwesobunxele, ngemuva kwekhanda futhi kukhona isandla sokunxele, lapho ilungelo likhona okhalweni. Yenza inombolo efanayo yokuphindaphindiwe, uphakamise elinye ihlombe emadolweni omlenze ohlukile.

Imininingwane eyengeziwe

Sizohlaziya amaphuzu ambalwa ukuze sithole indlela yokwenza umshini wokukhulula isikhathi esincane, ukwenza lo msebenzi:

1. I-torso kufanele iguqe ngempela emadolweni, ngakho ukunyakaza akuhambi ngenduku noma ihlombe yedwa. Gcina emadolweni.
2. Izingxenye ezinhle nezingafanele zomsebenzi kufanele zenziwe ngokucophelela futhi kancane kancane.

Ukuzivocavoca 3

Ukulala emhlane wakhe, imilenze yakhe iguqa ngamadolo, sibeka izandla zakhe ngemuva kwekhanda, siphumule intamo yakhe.

Ukucindezela engxenyeni engenhla yesicindezelo esiswini, khipha isikhala esivela phansi bese uphakamisa isigxuma emadolweni. Sifinyelela phezulu futhi sibambezelekile okwesibili. Bese uhlehlisa phansi kancane kancane amahlombe, ubuyele esimweni sokuqala. Ngokushesha nje lapho amahlombe ehlombe ethinta phansi, siphindaphinda futhi.

Ukuzivocavoca 4

Siphakamise isimo esiswini esiswini, sondeza izandla eziqondile emzimbeni (izintende zezandla) nasemilenzeni.

Ngesikhathi esifanayo, sikhulisa umlenze wokunene nomlenze wesokudla. Sibhekile isikhathi semizuzwana emibili. Khona-ke, ngobumnene futhi kancane ubuyele esimweni sokuqala. Uma ingalo nomlenze uthinta phansi, phinda ukuvivinya umzimba ngesandla sokunene nesinyawo sokunene. Sishintsha izandla nezinyawo kuze kube yilapho inombolo edingekayo yokuphindaphindiwe yenziwa.

Sisebenza ngokukhuthazela.

Ukuzivocavoca 5

Ukulala emhlane wakhe, elula izandla zakhe ezintendeni zezansi emzimbeni, siphakamisa emilenzeni efanele. Sisebenzisa izandla zethu njengezingalo, siphumule intamo.

Siphula phansi i-pelvis phansi, ngokuyinhloko sigxila ingxenye engezansi ye-press abdominal, futhi uyiphakamise phezulu. Sihlala sikhundla emasekhondi ambalwa. Bese, wehlisa kancane kancane isikhumba futhi ubuyele esimweni saso sokuqala. Lapho nje isikhumba sithinta phansi, siqala ukuphindaphinda okusha.

Sizohlaziya amaphuzu ambalwa ukuze sifunde indlela yokwenza ucindezeli wezokukhululeka ngezindleko ezingaphansi komzimba nezesikhathi, okwenza lokhu kuvivinya ngenhla:

• Isikhwama kufanele sikhuliswe ngendleko yengxenye engezansi ye-press, futhi singaphoqelelwa yimizamo yezinyawo.
• Izandla zisetshenziselwa ukulinganisela, ngakho ungaqhubeki umzimba wakho phezulu.
• Njengoba sesifinyelele esigxotsheni esigabeni esihle sesenzo, siyeka isikhashana (isikhathi eside, isikhathi esingaphansi komshini senziwa).

Umshini oqoshiwe wezintombazane nabafana njalo udala imizwelo ehlukahlukene - kusukela emona kuya ekudumiseni. Futhi imfihlo eyinhloko yesibalo esiphelele nje kuphela ekuqeqesheni okulandelanayo, ngezinye izikhathi okulukhuni nolungile. Kodwa ngezikhathi ezithile kufanele uzivumele futhi uphumule, ujabulele izwe elizungezile.