Indlela yokupombela ngokufanelekileyo umshicileli ekhaya

Sonke, ekubeni eselunxwemeni ngexesha elifudumeleyo, sifuna ukubonakala siphelele. Umzimba omhle, ogxininisiweyo unomxholo ogxininisiweyo ukhangela isondo esahlukileyo, kwaye lowo mntu ngokwakhe, ekhuselekile, uzive ethembele kakhulu. Ngoko ke ngempumelelo njani ukupompa umshicileli kwaye ugcine imisipha kwi tonus unyaka wonke?

Umsebenzi, ukuthetha ngokunyanisekileyo, akulula, kodwa kunokwenzeka. Njani? Ungakwazi ukupompa ngokukhawuleza umshicileli , kuphela uzinika ixesha lokuqeqesha, ungazitholi izipholozo. Ngokuphathelele ixesha lemihla, xa kulunge ukujongana nayo, ngumcimbi wempawu ngamnye zomzimba kunye nomsebenzi. Omnye uziva ebonakalayo ekuseni, umntu-ngokuhlwa. Umgaqo oqhelekileyo wamabango omabini, apho wonke umqeqeshi wokuqeqesha umzimba uya kuncomela, oku kulandelayo: kufuneka uzame ukuyeka ukutya koku-1.5 ukuya kwiiyure ezimbini emva kokuphela komsebenzi. Ngokumalunga nexesha loqeqesho, okona khetho luphindwe kathathu ngeveki. Isantya esilinganisiweyo, apho umthwalo kwisisu esiswini kuya kuhamba kunye neentsuku zokuphumla, kuya kunceda ngokukhawuleza ukwakha ubunzima besisu kunye nokuphucula umumo walo.

Ngoko, uzibuze indlela yokupompa ngokufanelekileyo umshicileli, kodwa awazi ukuba ungaphi. Kwaye ukuqala, kunye naluphi na uhlobo loqeqesho, kuyimfuneko ngokufudumala kwezihlunu. Ngokuqhelekileyo, indlela elula yokwenza oku kuhamba ngebhayisikili okanye isiteyimu. Nangona kunjalo, ekungabikho kwendlu, kunokwenzeka ukuba kufikeleleke nge-jumps. I-cardiovascular kanye kunye nokutshisa amafutha, ukwandisa ukunyamezela kwaye, ngokuqinisekileyo, ukufudumala yonke i-ligaments and muscles.

Emva koko, hamba ngqo kwimisebenzi. Sincoma iintlobo ezintathu zeemithwalo ezingasetyenziselwa imisipha yeendaba. Ukusetyenziswa kwazo, izixhobo ezizodwa kunye nezixhobo ezongezelelweyo azidingeki.

Ukuqala kokuqhutyelwa komzimba kusekwe ngasemva, imilenze igobile ngexesha elifanayo, izandla zivalelwe kwisitshixo emva kwentloko kwaye zijoliswe kwiindlela ezichaseneyo. Ukusuka kweli nqaku lokuqala, kufuneka uphakamise inxalenye ephezulu ye-trunk ngokukhawuleza kwaye unwebe i-chin yakho emadolweni, uze ubuyele kwisimo sokuqala kwakhona.

Umsebenzi wesibini uqhutyelwa kwisithuba esifanayo sokuqala, kodwa nge-diagonal twisting. Oko kukuthi, ijoka elilungileyo ligijimela emadolweni asekhohlo kunye nangoko. Le ndlela yindlela yokumisa imisipha yamathumbu e - oblique.

Ukusuka kwindawo efanayo yokuqala, pha kamisa imilenze yakho kwi-angle ye 90 ° kumzimba, uze ubencancise ngobumnene phantsi. Olu luhlobo lwesithathu lomthwalo.

Enye indlela yokupompa ngokuphumelelayo umqhubi wokushicilela kunye ne-fitball, ibhola ye-rubber enomlinganiselo obanzi ukuya kumitha enye. Ngosizo lwe-fitball, amaqela ahlukeneyo emisipha yomzimba wonke afundiswa. Ukuqhutyelwa kwesantya kuqhutyelwa kwisithuba se-supin kunye nomva kwibhola nokuphumla ngeenyawo phantsi. Izandla, njengaphambili, zivaliwe emva kwentloko. Ngenye indlela, unokuyiphonsa isibini, ulala phantsi kwaye ubeka imilenze yakho enomgca kwi-ballball.

Isiphambili sokuphumelela akusiyo indlela efanelekileyo yokupompoza umshicileli owukhethayo (kungcono ukwenza uqeqesho oluyinkimbinkimbi), kodwa, njengoko sele kukhankanywe, kwindlela yokuqeqesha. Gcina ulawulo olucacileyo loqeqesho, ungabi buvila ukubhala yonke into kwincwadi. Umzekelo, kuya kuba lula ukuba netafile kunye negrafu, apho ulwazi malunga nezihlunu ziya kuqeqeshwa, ukuzisebenzisa, kunye nenani leendlela ezithathweyo ziya kubhalwa. Ngoko unokubeka iliso ukusebenza komzimba kwaye ungalibali malunga nemithwalo yemini ethile.

Abantu abaninzi bayazibuza: "Zingaphi iinyanga ndingayipompoza i-press?" Enyanisweni, lo mbuzo uphendule, kuba kuyimfuneko ukwenza uqeqesho kuqala okokuqala, ukuba ukhangeleke uhloniphekile kwaye udityaniswe unyaka wonke.