I-press side enhle ayikho nje umvuzo kwifashoni, kodwa iphinde iqinisekise impilo yomzimba

Abasetyhini abaninzi baphupha ngesisu esicatyebileyo kunye ne- press relief. Iqela leemisipha ( press upper and lower). Kule meko, indlela yokuguqula umgca wecala, kulabo abafuna ukufikelela kumfanekiso omele uhlala ungummangaliso. Kubalulekile ukuthetha ngokucophelela ukusebenza kweempawu zomzimba kwishini esiswini. Emva koko, ngokunyuka okunamandla kakhulu kumthwalo kunye nesethi yokuzivocavoca, kunokwenzeka ukwandisa inqeni. Ngako oko, zonke iindlela zokusebenzisa umxube wefowuni kufuneka zenziwe ngesisindo esincinci kunye nenani elikhulu lokuphindaphinda.

Ukuzivocavoca ngezantsi kuza kukuvumela ukuba ube negalelo elilungileyo ngokukhawuleza kwaye ngokufanelekileyo. Kufuneka kukhunjulwe ukuba banokwenziwa kokubili kwi-gym, besebenzisa amanxeba afanelekileyo okanye ama-dumbbells, nasekhaya. Kule meko, lo mdlalo wokuzivocavoca owenziwa emva kokuhle "ukufudumala" komzimba wonke kunye nekhwela encinci okanye ukuqaqa intambo, kwaye kufuneka uqale ngokuzilolonga okwenziweyo, kunye nokugqiba umzimba, ulele phantsi ("phezulu-phantsi").

Ukuzivocavoca 1 . Thatha indawo yokuqala: imilenze ibanzi ububanzi ngaphandle, ukuma, iindlovu zilinxeba emva kwentloko. Ukuqhubela phambili ngezantsi kunokwenzeka, kuyimfuneko ukutshintsha ngokuthe tye ukuya ngasekunene nakwesobunxele. Kubalulekile ukuqinisekisa ukuba umva uhleli ngqo. Inani lokuphindaphinda ukuzama ukuzisa u-20 kwicala ngalinye.

Ukuba kukho ithuba lokupompoza ucala kwicala lokuzivocavoca, kwaye ukwandisa umphumo walo msebenzi, ungathatha izithambiso ezandleni zakho.

Ukuzivocavoca 2. Ukuphakamisa imilenze emacaleni kusetyenziswa zombini udonga oluqhelekileyo lendlu, kunye nodonga lwaseSweden. Ukwenza ukunyuka okunye, ukwandisa umthwalo kunokuthatha ubunzima, ukulungiswa kwienyawo zabo. Lo msebenzi usebenza kakuhle kwi-side side press. Inani lokuphindaphinda liphindwe ngama-30, iindlela ezintathu.

Ukuzivocavoca 3 kusebenza kakuhle kunye nezihlunu ze-oblique ze-press. Ukuma, faka iinyawo zakho ububanzi bamagxa akho, kwaye emahlombe akho ubeke ibha ye bar (ukuba ufuna unako ukulinganisela ibharkiki eziliqela). Ngoxa ubambe ibha ngezandla ezihlanjululwayo kumacala, zama ukujika nge-amplitude enkulu kakhulu yokujikeleza umzimba emacaleni. Inani leendlela zi-5 ukuya kwi-30 zijika kwicala ngalinye.

Ukuzivocavoca 4. Ukuphakamisa umzimba kwibhentshi elele kwicala, ukulungisa imilenze. Ukuba ufuna ukwandisa umthwalo, ungasebenzisa i-pancake kwi-bar okanye i-dumbbell, ubeka olu bunzima ezandleni zakho emva kwentloko yakho. Gcwalisa iiseti ezi-4 zeempendulo ezingama-20.

Ukuzivocavoca 5. Ukulala emanzini, phindela emacaleni, phumla kwiingqimba zakho phantsi, kwaye uncede ugcine isandla sakho. Qala ukukrazula imilenze yakho phantsi, ugcine ndawonye. Inani lokuphindaphinda ukuya kuma-25 ngamaxesha amathathu.

Ukuzivocavoca 6 okubizwa ngokuthi "ukuguquka". Kufuneka ukuba ulale kumqolo wakho phantsi, uguqa ngamadolo. Khulisa umzimba ngokulula, welula iingalo zakho phambili kwaye uphenduke ngokushiya ngakwesobunxele nangakwesokudla, uzama ukugcina umzimba ngesisindo. Inani lokuphindaphinda liphindwe ngama-30 kwicala ngalinye kwiindlela ezi-3.

Ukuzivocavoca 7 kungenziwa ngebhanki engezantsi. Isikhundla sokuqala: kubalulekile ukuxhoma ibha engqamlekileyo kwizandla ezizenzekelayo. Emva koko qalisa ukunyakaza kokuhamba komzimba ukusuka kwelinye icala ukuya kwelinye. Inani lokuphindaphinda lifikelela kumaxesha angama-40 kwiindlela ezi-2.

Isimo esimfuneko esibalulekileyo sokwenza lo mqathango wokuzilolonga kuqhubeka, Imidlalo eqhelekileyo iya kukuvumela ukuba ubeke isibalo sakho ukufezekisa kwaye ufumane umxube we-lateral nge-relief relief. Kule meko, kufuneka uhlolisise ubukhulu kunye nokuphindaphindiweyo kwezifundo ezenziwa. Emva koko, isiphumo sixhomekeke ngoku, kule nto ibhinqa lifuna ukuyibona kwisibuko. Kubalulekile ukuqwalasela into yokuba imisipha yecala locingo lunzima ukuqeqesha, okungeke kuthiwe malunga nomthombo ophezulu.