Ukuzivocavoca okunwebeka ukushuba kwemilenze

-Delile

• Ungalikhuphula kanjani ithambo nobukhulu bemisipha
• Zivocavoce amathanga
• Ukuzivocavoca umzimba ngaphakathi komlenze
• Ukuzivocavoca Ithole

Ukukhulisa isisindo semisipha yemilenze nama-glutes, ukuwagcina enethoni futhi echaziwe, i-elastic ingasetshenziswa, njengoba ilula, isebenza kahle kakhulu, kulula ukuyihambisa futhi iyasebenza ukuyigcina.

Le mishini yokuqeqesha, engasetshenziswa ekhaya noma ejimini, ivumela ukwenziwa kokuvivinya umzimba okusiza ukuguqula amathanga nama-glutes kukhulise amandla futhi, kulwa ne-flaccidity, amafutha ne-cellulite yaleso sifunda.

Ukuqeqeshwa okunwebeka akusizi nje ukwenza izimpaphe zibe lukhuni, kusiza futhi ukugcina isinqe sakho sisesimweni futhi izingalo zakho nesisu kuqinile, ngoba amandla afakwa ukudonsa ukunwebeka adinga ukuthi usebenzise umzimba wakho wonke ngasikhathi sinye .

Ungalikhuphula kanjani ithambo nobukhulu bemisipha

Ukufeza lokhu kwanda, kuyadingeka:

• Zivocavoce ngokunwebeka kwethanga nethole, okungenani kathathu ngesonto cishe imizuzu engama-30;
• Gcina ukudla okunamaprotheni amaningi, udle inyama, inhlanzi, iqanda, ubisi, ushizi kanye neyogathi nsuku zonke. Thola okunye ukudla ku: Ukudla okunothe kakhulu kwamaphrotheni.

Ngaphezu kwalokho, ungazivocavoca ejimini futhi ube nokwanda kwamathanga nama-glutes, ungasebenzisa imishini ethile yezitho ezingezansi, njenge-extensor, flexor noma umlenze wokucindezela, ngokwesibonelo.

Zivocavoce amathanga

Isinki enwebeka isisiza ukusebenza ngaphambili kwethanga. Ngakho-ke, kufanele:

1. Izinyawo zihlukene, ukubeka umlenze owodwa ngemuva nomunye ngaphambili, usekela umlenze ongemuva kuphela esihlokweni sonyawo;
2. Namathisela umkhawulo owodwa wokunwebeka onyaweni lokho kungemuva kanti enye ingxenye yokunwebeka kufanele ibe sehlombe lomlenze ophambene;
3. Gobisa idolo langemuva ubheke phansi, ithanga lomlenze wangaphambili lifana nomhlabathi futhi idolo lihambisana nesithende;
4. Khuphuka udolo nesifuba, ukusunduza uzwane lomlenze ongemuva phansi.

Uma uqala ukuzivocavoca ngomlenze wakho wangakwesokudla ngaphambili nangemuva kwesobunxele, ngemuva kokuqeda ukuphindaphinda, kufanele ushintshe imilenze wenze okufanayo.

Ukuzivocavoca umzimba ngaphakathi komlenze

Ukuze usebenze ngaphakathi kwamathanga akho, ungenza ukuvivinya umzimba ngokubopha ingxenye eyodwa yokunwebeka kubha noma esigxotsheni, kanti enye ingxenye yelastiki kufanele ifakwe enyaweni ohlangothini lwebha. Ukwenza lo msebenzi, vele uwele umlenze onwebekayo ngaphambi komlenze wokusekela.

Ngesikhathi sokubulawa kubalulekile ukugcina njalo ukunwebeka nokunwebeka emuva kuqondile. Ngaphezu kwalokho, unyawo nge-nokunwebeka akufanele nanini luthinte phansi, lapho kubalulekile khona ukuthola isisu.

Ukuzivocavoca Ithole

Ithole, elaziwa nangokuthi iwele, liyindawo yomlenze okuthi uma ichazwa, yenze umlenze ube muhle ngokwengeziwe, njengoba uba nethoni futhi uchazwe ngokwengeziwe. Ngakho-ke, kufanele:

1. Beka umqolo phansi, phakamisa imilenze phezulu, uyelule ngokuphelele;
2. Beka ukunwebeka phezu kwezinyawo zakho, uyidonse ngezandla zakho;
3. Khomba izinzwane zakho ekhanda lakho;
4. Khomba izinzwane zakho ophahleni.

Ngaphezu kwalokhu kuzivocavoca umzimba, ngokujwayelekile, zonke izinhlobo zezikwele, zifaka isandla ekwenzeni umlenze uqine futhi uqine, ngaphezu kokusiza ekuchazeni isitho. Funda ukuthi ungakwenza kanjani lokhu: Ukuzivocavoca kwe-squat kwe-6 kwama-glutes.

Yazi ezinye izivivinyo ukuze ubeke umlenze ojiyile ku: Ukuzivocavoca ukushuba kwemilenze.