Yize bayanda abantu abaqala ukujwayela ukuya ejimini, iningi labo lincamela ukuzivocavoca ekhaya ngenxa yokuba matasa nempilo.Kodwa-ke, ngaphandle kwamaphilisi e-barbell, ama-kettlebell nezinye izinto zezemidlalo, singawufinyelela kanjani umphumela wokuqeqeshwa nokuqina?
UToshihiro Mori, umongameli weJapan Body Exploration Co., uthe naye umatasatasa, kodwa ngisho nesihlalo singasetshenziswa ukuqeqesha izicubu zakhe ngesikhathi sakhe sokuphumula.
UMori uthe abantu abathola isisindo somzimba ngokuqeqeshwa kwamandla bazokhuphula izinga lokugayeka kokudla emzimbeni kanye nenani lamakholori abawadla ngokwemvelo usuku ngalunye, okwenza kube nzima ukwakha imisipha.Ngokusekelwe kokuhlangenwe nakho kwakhe siqu, uMori wethula indlela yokuqinisa ukuqeqeshwa okuyisisekelo ngezihlalo, kuhlanganise namaqembu amabili okuzivocavoca avame ukuwasebenzisa.Uma ukhathele emsebenzini, kuwumqondo omuhle ukwenza isethi eyodwa noma amabili ngesikhathi sekhefu.
Hambisa 1: isandiso somlenze oyinhloko
Sebenzisa isihlalo ukuze usebenze i-abs namathanga, ikakhulukazi i-rectus abdominis futhi udlulele kuma-quadriceps (imisipha yethanga yangaphambili) ukuze uqinise ingezansi lesisu.Nakuba lokhu kunyakaza kubukeka kuncane, empeleni kunomphumela omuhle wezemidlalo.
Isinyathelo 1 hlala esihlalweni, ubambe unqenqema lwesihlalo ngezandla zombili, uphakamise izinyawo zakho futhi uguqe kancane amadolo akho.
Isinyathelo sesi-2 Nweba amadolo akho phambili, ugcine imilenze yakho ihamba futhi ungathinti phansi, emuva naphambili izikhathi ezingu-10 zilandelana.
Hambisa 2: inqulu iyantanta
Lona ukuzivocavoca okuyisisekelo okungazanywa ehhovisi ngezikhathi ezijwayelekile, futhi okungenani amasethi angu-1-2 wokuzijwayeza nsuku zonke, isisu sizoba nomuzwa onamandla.Kumele kuqashelwe ukuthi lapho amadoda enza lokhu kunyakaza, kulula ukusebenzisa amandla engalo ukuphakamisa umzimba, futhi ukunyakaza okulungile ukusebenzisa amandla esisu, ukuze uzwe ukukhuthazwa komgogodla.
Isinyathelo 1 hlala esihlalweni izandla zakho zisemaceleni.
Isinyathelo sesi-2 Phakamisa izinqulu zakho esihlalweni bese welula umhlane wakho phambili ukuze ulinganise isikhungo sakho samandla adonsela phansi.
Konke lokho kungenxa yendlela yokunciphisa umzimba ngesihlalo sehhovisi.Kodwa udinga isihlalo sehhovisi sekhwalithi esiphephile nesithembekile njengamathuluzi akho okunciphisa umzimba ngesikhathi sekhefu ngemva kokusebenza.Isihlalo sehhovisi le-GDHRO kuzoba yibo obadingayo.
Imiklamo eminingi yamahhovisi, wamukelekile ukubheka iwebhusayithi ye-GDHRO:https://www.gdheoffice.com
Isikhathi sokuthumela: Dec-11-2021