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I-weighted sit ups - inkomba ephelele

Ngabe ukuhlala phansi okunesisindo kuyasebenza?

Ama-situpsukuzivocavoca okulula, kepha okusebenzayo kokuqinisa nokuqinisa imisipha yakho eyinhloko ngaphandle kwemishini ekhethekile.Izitups ezinesisindo ziyasebenzaamaqembu emisipha afanayo nalawoama-situps anesisindo. Noma kunjalo, ukumelana okungeziwe okuvela ku-isisindokwandisa ukuqina kokuvivinya umzimba, okuholela emisipheni enamandla.Kwangathi 23, 2019



Kwenzenjani bafo? NguChris Heria. Uyemukelwa kolunye udaba oluvela ku-Official Thenx. Namuhla ngifuna ukukukhombisa okuthile ongakwenza manje ukuze usebenze ngokuzenzakalela umnyombo wakho ngesikhathi sakho sokuzivocavoca kanye nephakethe lakho lesithupha liye ezingeni elisha (umculo othambile we-elekthronikhi) Manje lapho wenza uqeqesho lwe-abs uhlala ufuna ukuthi i-abs yakho yenze okuningi umsebenzi, kepha lapho abaqalayo beqala ukwenza imikhuba ye-ab bavame ukuthola kunzima ukwenza isivumelwano se-abs yabo, bayizwa kakhulu kwezinye izindawo ezinjenge-back back noma i-hip flexors futhi bathambekele ekusizeni kakhulu ngalemisipha ukwenza ukuvivinya umzimba kunalokho okufanele zisetshenziswe ekuqeqesheni ab.

Futhi yingakho ngifuna ukuthi wenze lokhu kuzivocavoca okukhethekile nami lapho ubamba khona isisindo ngenkathi wenza izivivinyo zesisu. Ukubamba isisindo ngenkathi wenza lokhu kuvivinya kwe-abs kuzokuphoqa ukuthi usebenze i-abs yakho futhi ubambe lokho kuncipha phakathi nesikhathi sokuzivocavoca okwenza kube ngempumelelo ngokwengeziwe ekuthuthukiseni iphakethe eliqinile eliqinile elizolayisha i-abs yakho, libenze baphume kakhulu futhi babe nemisipha izincazelo, futhi yilokho esizongena kukho namuhla. Ngisungule i-abs ekhethekile yamaphakethe ayisithupha ongayenza ngokuphelele noma ikuphi, sizoyenza kusayithi, konke ukuzivocavoca esizokwenza kulula ukukuzama ngokushesha, akudingi okuningi yolwazi lokuqina, kepha mikhulu, lisebenza kakhulu.

Sizokwenza izivivinyo zokukhipha isisu eziyisikhombisa sisebenzisa i-dumbbell noma isisindo noma siphethe okuthile esandleni sakho amasekhondi angu-45 namasekhondi ayi-15. Uma uzizwa sengathi uyakhathala nganoma yisiphi isikhathi sokuzivocavoca, ungahlala uzama ukwehlisa ijubane, kepha iseluleko sami esihle kakhulu ukuthi ungayeki ukuzama. Kepha uma kufanele, thatha isikhashana ukubamba umoya bese uqhubeka.



Lapho wenza lokhu kaningi, kulapho ungaqhubeka khona ngokwengeziwe. Ukuze lokhu kuphumelele kakhulu, ufuna ukukwenza ngamandla aphezulu, isitayela sokuqeqesha isikhawu. Ngakho-ke ngale sai d, ukuzivocavoca kokuqala esizongena kukho ukusonteka kweRussia nge-dumbbell.

Imilenze iqonde, eceleni, bamba umnyombo wakho endaweni. Qiniseka ukuthi ulawula ukuphefumula kwakho usebenzisa akuyona into ebaluleke kakhulu uma usaqala. Kufanele ugxile kuphela ekunciphiseni lapho wenza lokhu kunyakaza.

Ngesinye isikhathi uzokwazi ukusebenzisa isisindo esiningi ngokwengeziwe. Lapho kuya ngokuzivocavoca kokuqala. Siyaqhubeka futhi sithathe ikhefu elifushane lemizuzwana engu-15.



Okulandelayo singena esikhwameni sesikebhe nge-dumbbell. Khumbula, ufuna ukulawula ukuphefumula kwakho, gcina umnyombo wakho wesisekelo, imilenze iqonde. Futhi ufuna ukubamba i-dumbbell ngqo phambi kwakho.

Faka umoya ngamakhala akho bese ukhipha ngomlomo. Manje sizobamba ukuma kwesikebhe, phansi kwesikebhe izingalo zakho ziqonde. Gxila konke ukungezwani nokuzibandakanya kungqikithi yakho.

Uma izingalo zakho zikhathele, ungahlala uzibuyisa. Cindezela umnyombo wakho, ucishe uphefumulele lapho. Kulungile.



Ukuqhubekela ekuzivocavoca okulandelayo esizobe sikwenza, igumbi lesikebhe eseceleni. Ngakho-ke sizohlukanisa leyo mizuzwana engama-45 ngesigamu ohlangothini ngalunye. Zilungiselele, uye eceleni, lapho, futhi sizobamba leso sikhundla.

Khumbula, lapho uzizwa ukhathele, ungasondeza i-dumbbell eduze komzimba wakho. Kulesi sikhundla, uzozizwa izibopho zakho nawo wonke ama-abs akho e-lateral evuka. Manje silungiselela ukushintsha kungekudala, asihambe.

Kulungile, phew. Ukuzivocavoca okulandelayo esizokwenza i-jackknife enezinsimbi zomlomo lapha. Ngakho-ke ngokuqinisekile ufuna ukuthatha isikhathi sakho nayo.

Kunoma ikuphi, qaphela lapho uletha isisindo phezu kwekhanda lakho. Qaphela ukuthi ungayilahli ebusweni bakho. Nazo-ke.

Qiniseka ukuthi ulawula ukuphefumula kwakho. Gcina isikhathi sakho esisemqoka futhi siqonde. Kulungile.

Ukuzivocavoca okulandelayo, hlala nama-dumbbells. Sinezinyawo zethu phansi kulo msebenzi. Ufuna i-dumbbell ngqo phezu kwakho.

Sizohlala phansi, siphendukele eceleni, sibuye, siphendukele, siye kolunye uhlangothi. Ake siqale. Lapho uvuka ufuna ngempela ukukhuphukela phezulu, zama ukuthinta uphahla uma ungakwazi.

Cishe lapho bafana. Lawula ukuphefumula kwakho. Asihambe, phew.

Kulungile, qhubeka. Masiqhubekele esivivinyweni esilandelayo lapho siphakamisa khona imilenze ngenkathi silele. Ezinye zalezi zivivinyo kungenzeka ungakwazi ukuzenza ngesisindo esifanayo nezinye.

Manje njengoba siqhubekela phambili kulokhu kuvivinya umzimba, ufuna ukubamba isisindo ngamaqakala akho. Sizolala phansi ngokuphelele. Futhi ufuna ukuphakamisa imilenze yakho, yehla futhi.

Musa ukuyiletha phambi kobuso bakho ngoba lapho-ke ungalahla isisindo ebusweni bakho, okuyinto engeyinhle. Phew, kufanele nakanjani uzizwe lokho. Phew, kulungile, lokhu kunzima, nakanjani kungenye yezintandokazi zami, futhi kuyasebenza kakhulu.

Ukuzivocavoca kokugcina esizokwenza njengamanje izihlalo zokuhlala. Ngalesi sikhathi sizobamba isisindo empeleni. Ngakho-ke sizokhuphuka sizame ukuthinta ophahleni, sibuyele phansi.

Qaphela ukuthi ungalahli imilenze yakho, bafana. Bambelela esifubeni sakho. Lawula ukuphefumula kwakho, lokhu kuyinto ebaluleke kakhulu.

Uma ukuphefumula kwakho kungenakwenzeka, uzokhathala ngokushesha okukhulu. Kulungile, shintsha izingalo. Phew, kulungile.

Lapho siba nokuzivocavoca kokugcina. Futhi bengikwenza, mhlawumbe kusukela ngo-2012 futhi ngisakwenza nanamuhla, kuyasebenza kakhulu. Sengineminyaka ngenza lezi zivivinyo, ngakho angikutsheli nje ukuthi wenze into engingazange ngiyenze futhi ngayibona imiphumela yami.

Kepha ukuze lokhu kuzivocavoca kusebenze kakhulu, yenza lo mqhudelwano okungenani amahlandla amane ukuze uzilolonge ngokuqinile futhi nakanjani uzothola ama-pack ayisithupha owake waphupha ngawo, ngakho-ke uma ukwazi ukuqedela lelo lap lokuqala, kuhle lokho. Thatha ikhefu elifushane, bese uqala futhi ngesikhashana sokuphumula ukugcina ukushaya kwenhliziyo yakho kungaphinde kwehle futhi. Futhi uma ungakwazi ukwenza amanye amathanga, kulungile.

Ngesinye isikhathi uzosebenzela indlela yakho ukuze wenze imizuliswano emibili, ekugcineni amahlandla amathathu, bese uzokwazi ukuqeda kane ngokushesha. Uma uyithandile le ndatshana, qiniseka ukushaya inkinobho yokuthanda. Shiya amazwana ngezansi, ungazise ukuthi ngenzenjani ngendatshana elandelayo bese ngiwaba ngalesi sihloko nomngani ozama ukuthola ama-pack ayisithupha ekhaya, bhalisa manje.

Sibhala njalo ngeSonto ngo-8: 00 ebusuku. Isikhathi saseMpumalanga.

Futhi uma uphawula kungakapheli imizuzu engu-30 yokuqala yokulayishiwe, uhlala unethuba lokuwina imishini yamahhala ye-Thenx, ngakho-ke qiniseka ukungena ku -tex.com futhi ube yilungu. Uthola ukufinyelela okugcwele kuzo zonke izinhlelo zethu zokuqeqesha, imihlahlandlela yamasu, nokuzivocavoca nsuku zonke ukukuthola usesimweni esihle kakhulu sempilo yakho.

Qiniseka ukuthi ulanda uhlelo lokusebenza lwe-Thenx kusuka ku-App Store ukuze uthathe ukujima kwethu nomaphi lapho uya khona futhi ujoyine izigidi zabanye abasubathi be-Thenx emhlabeni jikelele abashintsha izimpilo zabo njengamanje. Uma ufuna okuningi kokuqukethwe kwami ​​phakathi nesonto, landela isiteshi sami se-YouTube, leyo yi-YouTube.com/chrisheria, bese uqinisekisa ukuthi nami uyangilandela ku-Instagram.

Cishe ngakho konke okuthunyelwe ngihlala nginikeza uhlobo oluthile lokupha. Ngakho-ke uma ufuna ithuba lokuba yingxenye yawo, ngilandele ku-IG. Futhi uma uwuthanda umculo kulesi siteshi, lawa wonke amathrekhi e-albhamu yami entsha yokuzivocavoca ebizwa ngokuthi 'Workout Music'.

Itholakala kuwo wonke amapulatifomu avela ku-Spotify, Apple Music, Tidal, TikTok, SoundCloud, nokuningi ukukunikeza leso sikhuthazo esingeziwe. Futhi bantu, sinokuthengisa okukhulu kukaKhisimusi esitolo. Bheka i-texxshop futhi uthole zonke izipho zakho zikaKhisimusi kusenesikhathi.

Nikeza imiklomelo kulo nyaka ngazo zonke izinto ezahlukahlukene ongazithola esitolo sethu. Thatha ukuqeqeshwa kwakho kuye ezingeni elilandelayo. Futhi unalokho engqondweni, ngizokubona ngeSonto elizayo ngo-8 ebusuku.

Isikhathi saseMpumalanga ye-USA. Uthando oluhlanyayo, ukuthula kuphume. (umculo we-elektroniki omnene)

Ngabe ukuzivocavoca umzimba okunesisindo kungcono?

Ukuze ube nomgogodla oqinile futhi wakhe umsipha omncane, udinga ukusebenzisa i-rectus abdominus (cabanga ngemisipha eyi-6-pack) njalo. Ngokusebenzisa isisindo ngesikhathiizivivinyo zesisu, uzokwandisa imisipha futhingconoukubukeka kwayo.

Kwenzakalani bafo? UJeff Cavaliere, ATHLEANX.COM. Umbuzo uza kimi ngaso sonke isikhathi. 'Coach Cav, ngingenza i-abs yami ivelele kakhulu lapho ngiyisebenzisa ngezisindo? Ukusebenza kwe-Abs nemikhuba emihle? Impendulo mhlawumbe.

Manje ngizokuchazela kahle ukuthi kungani ngisho lokhu ngomzuzwana, kodwa okokuqala, ngaphambi kokuba siqale ukuxoxa nge-abs kudingeka siyiqonde ukuze sizithole, khona lapha ungabona ukuthi lo mfana akanayo into angayithola kubo, umuntu uqala ngokuyinhloko ngokudla okuqinile. Uma unombono wokuthi iyiphi iprotheni enhle eyi-milkshake ye-Haagen-Daas, kufanele ube nokwenza okuncane ukuqinisekisa ukuthi ukudla kwakho kanye nokudla okunomsoco kuhlolwe kuqala ngaphambi kokuthi uqale, noma ngabe ucabanga i-abs, ye-abs ahlala embozwa ngamafutha omzimba lapho ukudla ongakutholi kahle. Futhi ukuphela kwendlela ongazenza zibonakale.

Into esemqoka oyidingayo ukuze uqiniseke ukuthi ukudla kwakho kuhlolwe yingxenye ebalulekile yokubona onakho lapho. Abanye abantu bathi amaphesenti angama-70, abanye bathi amaphesenti angama-80, yingxenye ebaluleke kangangoba ngenza umzamo wokubheka uhlelo lokudla nsuku zonke ukukunika ukuguquguquka, noma ngabe umkhulu kangakanani manje, ukuzungeza lelo hlelo lokudla vuma ukukusebenzela. Sikwenza lokho ngohlelo lwethu lwe-ATHLEANX, kepha i-abs equation iba lapho sazi khona ukuthi ukudla kwethu kubuyekeza lokho okufanele ngabe sikwenza ngempela ngenkathi sizilolonga.

Futhi sidinga ukuqonda ukuthi i-abs ngokwabo iyindawo eyodwa nje yemisipha, kulungile. I-rectus abdominus, futhi sinabanye abanesandla kuwo wonke umnyombo. Kepha lapha, i-rectus abdominus nokuthi yini eyenza itholakale kumaphakethe ayisithupha noma iphakethe eliyisishiyagalombili ishidi le-tendon elidlula lapha, bese kuba yi-linea alba edlula phakathi, kulungile.

Futhi-ke sine-linea transversum eza ngale ndlela, kulungile. Hhayi-ke lokhu kuhlukanisa i-abs yakho, i-rectus abdominus yakho, iye kuma-quadrants ahlukene noma izakhi, kepha empeleni lelo qembu elilodwa lemisipha elingaphansi futhi kuya ngokuthi ubukhulu bakho nobubanzi be-linea alba yakho bunjani, nokuthi baboshwe kangakanani, ukudala lokwehlukana. Manje senginobubanzi bomunwe cishe phakathi kwemisipha ngayinye yesisu.

Ngiyakwazi ukubeka umunwe phakathi kwawo wonke umuntu. Nginobubanzi obuhle impela. Nginokujula okuhle impela.

Ngakho-ke uma ngithi mhlawumbe, impendulo yakho, uma umncane ngokwanele futhi uthola ukuthi noma ngabe umncane, awuboni ngempela i-abs yakho, ayiveli ngempela, ungahle ube nesimo lapho owakho uL Linea i-alba ayisihle njengoba kufanele. Uhlangothi lwayo olubi, bantu, ukuthi awukwazi ukwenza lutho ngakho. Kungakho abanye abantu benokungalingani okungafani.

Kuleli shidi le-tendon nokunamathiselwe kwalo okuchaza ukuthi ukuhleleka kwemisipha esiswini kunjani empeleni. Awukwazi ukukushintsha lokho, kepha ongakwenza i-hypertrophy imisipha bese uyenza iphume ngokwenza ukuqeqeshwa kwendabuko kokumelana, bese uvumela ukujula kwe-linea alba ukuthi kujule ngokwenza imisipha ibanzi kancane ibonakale ngokubangela i-hypertrophy. Manje asikhulumi ngezisu ezi-bloated, puffy steroid.

Sikhuluma ngokuthuthuka kwangempela kwemisipha yesisu, i-rectus abdominis, okuthe xaxa ukwenza ukubukeka kobukhulu obuthathu kwenzeke. Yebo, uma ungumuntu othi, njengoba ngishilo, asebenzise kakhulu umzimba, asebenzise i-abs yakho, adle kahle, futhi angakwazi ukubona i-abs yakho kakhulu ngakho-ke mhlawumbe ungumqashi omuhle kakhulu we-abs enesisindo. Ngakho-ke ungakwenza lokho ngezinye izivivinyo engikubonisa zona lapha ezengeza isisindo esengeziwe kokuvivinya umzimba ukuze ulayishe okwengeziwe bese uzama ukwehluleka kakhulu kulolo hlu lwendabuko lwe-10-12.

Uyabona ngenza ama-crunches anesisindo lapha, k. Ngizenza ngezindlela ezahlukene. Ungenza ama-crunches engalo eyodwa lapha ukuzama futhi usebenze ngempela okuthe xaxa ohlangothini ukufaka okuncane kokuxhumana kwe-thatoblique ne-rectus-abdominus.

Ungenza ama-crunches anesisindo ku-phy. yenza i-sioball ngokubeka isisindo esifubeni sakho noma esifubeni sakho futhi wenze ezinye izigaxa ngaleyo ndlela. Futhi, umqondo akukhona ukwenza lezi zinto ziphindaphindwe phezulu, eziphakeme.

Bazama ukugcwalisa ukungezwani kwekhwalithi ephezulu impela, ukuphindwaphindwa kwekhwalithi ephezulu kakhulu ukulayisha ngokweqile i-rectus abdominis ukudala ukweqa kuphume ekuthungeni kwalabo linea alba kanye ne-linea transverse. Ungenza lo msebenzi omuhle kakhulu lapha futhi. Banayo yonke isisindo esingeziwe, kulokhu ivesti elingamakhilogremu angama-40 elifuna ukwengeza imbeleko bese lingidonsela phansi.

Ngakho-ke niyabona, bantu, siyazi ukuthi singafaka isisindo semilenze yethu kunoma yimuphi umjaho wokulengisa ukuzivocavoca umzimba. Kungakho zinzima kakhulu kunezinye izivivinyo zendabuko. Ngisho nemilenze yakho ngokumelene namandla adonsela phansi ingasebenza njengokumelana.

Kepha sikhuluma ngokwengeza isisindo esivivinyweni sakho, futhi kungasiza nje. Kumele uvumele i-abs yakho ivele nje, ngethemba ukuthi lokhu kuzosusa ukudideka. Futhi, ngiyazizonda izimpendulo mhlawumbe, kepha mhlawumbe le impendulo eyiyo, futhi yimpendulo efanele lapha.

Khumbula, uma indlela odla ngayo ngeke ikwazi ukubonakala. Uma ukudla kwakho kuhlolwe, ungahle ubonakale futhi ungadingi ukwenza noma yiziphi izinhlobo zokuzivocavoca okunesisindo. Uma ungolunye lwalezi zinhlobo, kuhle.

Qhubeka wenze ukusebenzisa kwakho okungekho isisindo kwe-abs - uma ukudla kwakho kulawulwa futhi ungaboni i-abs yakho, kuzodingeka uqale ukusebenzisa i-abs enesisindo ngoba lokhu kungakusiza ukunqoba leso sikhawulo futhi uveze labo abangaphandle. Lapho ufuna i-abs yakho iqale? Khombisa nsuku zonke, bafana, hhayi ekukhanyeni okulungile, kepha nsuku zonke, lapho-ke kuzodingeka uqale ukulandela uhlelo olufanele lokudla, ukuzivocavoca, nokusebenza kwe-abs. Sikuhlanganise konke lokho ohlelweni lokuqeqesha i-ATHLEANX, kumayelana nokuziqeqesha njengomgijimi, kumayelana nokudla njengomgijimi, futhi kukunika i-abs, njengoba ngihlala ngisho, yenze kaningi futhi ilungile, nge-oda elifanele .

Futhi qiniseka ukuthi uzishaya zonke izindawo ndawonye. Akukona nje ukunyakaza phezulu naphansi kuphela, ukuzungeza okuphikisana nokuzungeza, konke okunye esikufakile kuzindatshana ezedlule. Manje nawe ungaya ku-ATHLEANX.COM bese usebenzisa uhlelo lwethu lokuqeqeshwa kwezinsuku ezingama-90, okwamanje uma uthole le ndatshana ilusizo, shiya isithupha ngezansi nanoma yini enye ofuna ukuyibona, ngizoqinisekisa Ngiyavuma.

Kulungile bakithi, sanibona emuva lapha kungekudala.

Ingabe ukwehla okunesisindo kuhle?

Nciphisa ama-situpsbangu-ngempumeleloukuzivocavoca okuyisisekelo ukwengeza esimeni sakho sokuzivocavoca umzimba. Zithuthukisa amandla ayisisekelo, zivimbele ukulimala, futhi zisize ukuzinzisa umzimba wakho. Lezi zinzuzo zingaba nomthelela omuhle enkambisweni yakho yokuzivocavoca nasemisebenzini yansuku zonke, okwenza kube lula ukusonta, ukugoba, nokwelula umzimba wakho.Kwangathi 28, 2019

Mangaki ama-reps okufanele ngiwenze ngezihlalo ezinesisindo?

Sebenzisa i-dumbbell, ibhola lomuthi nomaisisindoplate ukwenzaukuhlala okunesisindo-phezulu. Enze ezintathuamasethi02 kwezingu-10ukuphindaphinda. Qala ngeisisindolokho kukhanya ngokwanele ukuthi ungenza i-10ukuphindaphinda.

Ingabe ukuhlala kahle akukubi kuwe?

Iziguli zethu eziningi ziyamangala lapho zizwa lokhohlala phezulukungaba njalokubiokomhlane ophansi.Hlala phezulunama-crunches wumsebenzi ojwayelekile owenziwayo ukuqinisa imisipha yesisu, kodwa abacwaningi basitshela lokhohlala phezulukungalimaza ama-lumbar disc futhi angaqinisa ngisho nemisipha engalungile.Juni 20. UDisemba 2019

Ingabe kufanele ngivivinye i-abs yami uma nginamafutha esiswini?

Yebo wenakufanelengobai-abs yakhodlala izindima ezimbalwa ezibalulekile futhi ezinamandlaIngxenyezibalulekile ngishoumazifihlekile ngaphansiamafutha esiswini. Noma kunjalo,umauyasebenzai-abs yakhoikakhulukazi ukushisaisisindo samafuthahhayi ukuqinisai-abs yakhokhona-ke ubufakazi bubonisa ukuthi kuhlosweab ukuzivocavocaazizonaikusebenza kakhulu.

Ingabe ama-crunches angcono kunokuhlala phansi?

Isinqumo: Ngenkathi i-hlala-up ifaka imisipha eminingi, ukuhamba kungabeka ukucindezeleka okwengeziwe nomgogodla wakho, okwenza ukuqunjelwa kube umsebenzi okhethwayo - uma uyenza ifomu elihle (okungukuthi, ngaphandle kokuzungeza iqolo lakho eliphansi). Ngaphandle kwalokho, i-crunch ayiphephilekuneihlala-up.3 jul. Okthoba 2018

Ingabe ukuthambekela kokuhlala kubi?

Lapho usebenzisa ithambekelaibhodi, ifomu elifanele libaluleke kakhulu kunangaphambili. Lokhu kuhamba kabiliukuhlala-phezulu, esivele inengozi enkulu yokulimala emhlane ongezansi. Abanye ochwepheshe bokuzivocavoca empeleni abakukhuthazi ukukwenza nhlobo. Bangaphinda bacindezele indawo ye-lumbar, okwenza ukulimala kwe-disc kube yingozi.

amadolobha wesiteleka e-uber

Kufanele ngibambe ipulangwe isikhathi esingakanani?

Indoda efanelekile, enempilokufaneleukwazi ukuyenzaimizuzu emibiliipulangwe. UJohn ucacile futhi ngokubaluleka kokudlula imizuzu emibili: Akukho. 'Sekwanele,' usho kanje. 'Kuyinto njeipulangwe.

Ngabe ukuhlaliswa kwe-100 ngosuku kungenza noma yini?

TOhlala-up empeleni ukuzivocavoca okuphumelela kakhulu kuweongakwenza.Ukwenza ukuhlala okungu-100-phezulu ngosuku kuthandaungashintshi umzimba wakho nakancane.

Ingabe amapulangwe angcono kunokuhlala phansi?

Ukuqinisa wonke umnyombo wakho kubalulekile ekuhlinzekeni ukwesekwa kwawo wonke umzimba wakho ngesikhathi sokunyakaza kwansuku zonke, futhi kungasiza ekunciphiseni ubuhlungu bokubuyela emuva nokwenza ngcono ukuma komzimba. Futhi,ipulangweumzimba ushisa ama-calories amaningikunokuhlala-phezulunoma ama-crunches ngoba basebenzisa imisipha emilenzeni, ezingalweni nasemuva.UMashi 12 2021

Eminye Imibuzo Kulesi Sigaba

Ukuzivocavoca ukumisa ukumiswa - ungayilungisa kanjani

Ingabe Ukuqeqeshwa Kokumiswa Kuyaphumelela? Ukuqeqeshwa kwe-TRX kuhle ukuguquguquka, ukulinganisela, nokuxhumanisa. I-Aerobic: Yebo. Yize ukuqeqeshwa kokumiswa kungukuzivocavoca amandla, cishe uzothola inhliziyo yakho ishaya ngamandla ngemuva kweseshini emfushane. 23 нояб. 2020 г.

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Ukuzivocavoca nge-Abs ebholeni - ungaxazulula kanjani

Ingabe ibhola lokuzivocavoca lilungele i-abs? Ibhola lokuqina lingaba ithuluzi elihle lokuthambisa imisipha yakho yesisu (i-abs), kanye neminye imisipha eyinhloko. Amabhola okuqina - awaziwa nangokuthi amabhola wokuzinza - eza ngamasayizi ahlukahlukene. Khetha ibhola lokuzivocavoca elivumela amadolo akho ukuba abe sekhoneni elifanele lapho uhlala ebholeni izinyawo zakho ziyisicaba phansi.

Ukukhula kwemisipha ye-Ibuprofen - izixazululo ze-pragmatic

Ingabe ama-anti inflammatories ayakuvimbela ukukhula kwemisipha? Ukusetshenziswa kwesikhathi eside kwemithi elwa nokuvuvukala engaphezulu kwe-the-counter (OTC) kungavimbela ukukhula kwemisipha kubantu abasha, abaphilile abahlanganyela ekuqeqesheni isisindo, ngokusho kocwaningo olusha olwenziwe yiKarolinska Institutet, libika ngemiphumela ye-ibuprofen kuhlaka lwamathambo imisipha futhi ishicilelwe ku-Acta Physiologica. 28 авг. 2017 г.

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Ingabe i-BOSU i-Workout enhle? Ukusebenza kwebhola le-BOSU kwakha amandla ayisisekelo nokuzinza Ukuzivocavoca kwe-BOSU kwakha amandla ayisisekelo nawo wonke futhi kuthuthukisa ibhalansi, ukuzinza nokuguquguquka, kusho uMark. Ngenxa yokungazinzi, cishe noma yikuphi ukuzivocavoca kwi-BOSU kusebenza okuyisisekelo, noma ngabe kungazwakali. Enye inzuzo: ukuvimbela ukulimala. 21 янв. 2021 г.

Ukumuncwa kwamanzi emzimbeni - sizixazulula kanjani

Amanzi angakanani angamunca umzimba wami ngesikhathi? Ngezansi: Izinso zingasusa amalitha wamanzi angama-20-28 ngosuku, kepha azikwazi ukukhipha ngaphezulu kwamalitha angu-0.8 kuye ku-1.0 ngehora.