Indlela omkhulu ukugcina impilo yakho - tilts nge Nge emagxeni akho

Qho ngonyaka inani izifo ezinxulumene ukuma ukuvumela. Iingcali zithi oku kubangelwa computerization lobomi ukuzuza ngokukhawuleza amandla, nkqu kumazwe ngokwaneleyo.

Intlungu umnqonqo - a ilikhubalo lokunyanga le ndoda lwangoku

Nabani na linxulunyaniswa umsebenzi computer, wajamelana kungekudala ziintlungu umva, umqolo kunye umqolo wesibeleko. Kunzima kakhulu ukuba ahlale endaweni enye iiyure 8 lonke elo xesha ukugcina tye wakho. Ukongeza, khange ahlonelwe awayeme echanekileyo. Konke oku kunegalelo buthathaka izihlunu emva, nto leyo ibandakanya engozini ukujamelana kwixesha elizayo kunye neengxaki ezinkulu umva.

Ukuze ugcine impilo yakho, kufuneka nje emzimbeni ukulayisha umzimba. Kungenjalo, inkqubo dystrophy buthathaka ekuhambeni kwexesha, nto leyo ebangela kakhulu intlungu ngasemva. Enye ukuzilolonga ezinkulu ukuthi engenziwa zombini kubantu abatsha nabadala, aba kwamaxandeka nge Nge emagxeni akho.

Ngokubanzi nje, wesuka waba ukuphumeza amantombazana, kuba umthwalo incinane kakhulu, yaye kulula zilungiswe ngaphandle kokususa enekuku enzima 25 kg. Amadoda Ndisakuthanda imithambo mandla ezifana deadlift.

Ukuze wenze le nasemaxandekeni, kuya kufuneka impilo entle, ibhari nomnqweno ukomeleza impilo yabo. Kakade ke, ekhaya kungelula ukuphumeza, njengoko imfuno esifanele yokumakisha isixa eyaneleyo isithuba simahla kwi ifanitshala. Amaninzi kuphazanyiswa yokungabikho kwexesha. Ikhaya kunzima kakhulu ukuba ndiza "ukubila" kwaye ityekele nge Nge emagxeni akho.

Ziziphi sites zigcwalisa?

Xa usenza lo msebenzi, abasetyenziswa amaqela amathathu ezinkulu imisipha:

• ezinqeni;
• erectors;
• hamstrings.

Ngoko ke, indlela yokwenza ngokuchanekileyo kumathambeka nge Nge emagxeni akho?

ndlela yokusebenza

Safety yinxalenye ebalulekileyo yalo naliphi na msebenzi. Ukuze extricate ngokwayo ukusuka ukwenzakala, kuyimfuneko ukuba bagcine ukuphunyezwa oluchanekileyo buciko. Umthwalo abaninzi emva - le yenye kwemisebenzi kakhulu eyingozi abanxibe impahla kunye neminye imidlalo amandla.

Njengoko kuchaziwe ngaphambili, nelamaxandeka kunye Nge emagxeni akho - yinto umthambo ongenza njengabantwana (ukuba ziyafaneleka na abantwana ayisindi okanye iintonga), kunye nabantu abadala ngakumbi. Ukongeza, ngenxa yokuba izixhobo elula kunye namanqanaba umthwalo eliphantsi ngayo nindicebise bantu abadala.

Ngoko ke, thatha intamo. ubunzima bayo akufanelekanga ukuba kubangele ukuba ukuphakuzela noloyiko. Uyibambile, kufuneka bazithembe amakhono abo. Ngokuqhelekileyo, kule iiholo, kukho nezinye izinto ezikhethekileyo eziya kuba ziluncedo yokuqhutywa ngokukhuselekileyo msebenzi. Intlungu Kufuneka kuqala ufake nabo emagxeni abo.

Ithambekele nge Nge emagxeni zakho, kuqala susa bar ukusuka nesakhelo uze uyibeke phezu emqolo wesibeleko ukuze kuxhomekeke kummandla esihlunwini trapezius kunye kwebala bekhululekile kwamagxa. uyakwazi ukubeka itawuli phantsi entanyeni ukuthintela iintlungu.

Imilenze kufuneka ayinakolulwa ngokupheleleyo kwaye iikawusi ukuze kancinane sandise ngaphandle. Kancinci ukwehlisa umzimba wakho phantsi, wakhangela kude ngelixa isinqe emva ukulinganisela kwakhe kunye somzimba echanekileyo. Ukwenza kumathambeka nge Nge emagxeni akho, musa ukulibala malunga ubuchule echanekileyo abulawe: ukuba ulisondelisa ngasemva, oko kunokuba abe nethala zokonzakala umnqonqo, nto leyo kuba kakhulu buhlungu.

Wakube ufikelele kwinqanaba incopho, yaye umva wakho kwindawo engqamene nomgca emgangathweni - qala kancinci bawuphakamisela phezulu ukuya kwindawo yokuqala.

kwenziwa ithambekele kunye Nge emagxeni akho njani ukuze aphefumle?

Xa tilting phambili kuyimfuneko ukuphefumla umoya ngokucotha, kwaye xa flattening okanye ukubamba umoya okanye uphume umphefumlo ngexesha okukunyusa. Khumbula ukuba Ukuphefumla inkqubo engalunganga kunye zibangelwa ngexesha umthambo ku ejimini, kunokukuchaphazela kakubi intliziyo, apho ndiya kuhlangana khona umthwalo kakhulu kwaye ibeke.

Sport kufuneka ungenise impilo kwaye ukukhetha kuye. Ngoko ke ezinxulumene ne ingqalelo iincam nomqeqeshi wakho, ngubani na usoloko ekulungele ukunceda khomba iimpazamo.

Ndingazithembanga emilenzeni yakho? Yenza ehleli!

Kumathambeka nge Nge emagxeni akho ehleli iintlobo version zakudala, nto leyo yenzelwa emi up. Le yeyona ethandwa ndinyana ngasemva, emva hyperextension phakathi kwabo abaneengxaki ezidityanelweyo okanye kwemilenze. Ukuze uyisuse umthwalo ngokwaneleyo ukuba ahlale phezu kwesitulo istampu aze enze ungqiyame phambili kule ndawo.

Wafunda phantsi kweliso nomqeqeshi afanelekayo

Enoba kunjalo, phambi kokuba enze lo msebenzi, nceda udibane umyaleli ngobuchule yaye musa ukuthandabuza ukuba bathethe ngeengxaki zabo kunye komhlana wabo, ukuba ikhona, njengoko oku kuya kuxhomekeka ngenxa yoqeqesho. Ngapha koko, ukuba une ngxaki, umzekelo, unalo disk washiyeka yomqolo, ngoko ukugoba, ukwenza kunye Nge emagxeni akho kuyimfuneko kuphela phantsi kweliso elibukhali zezolimo ezinobuchule, ukuba zonke uvumelekile ukuba enze.

Ukuba wenza ngaphandle umqeqeshi, ngoko ngenyameko esipilini, ukuziqhelanisa umkhondo intshukumo yonke kunye oya kuhamba umzimba wakho ngexesha umthambo. Ngapha koko, ukuba enza kumathambeka nge Nge emagxeni akho, izixhobo kufuneka ukusondela eligqibeleleyo. Ngamanye umthambo angenza akusingisi kokhona kulungileyo.