Siqala ngokuzivocavoca okuphindaphindiweyo, kwaye kwinqanaba elithile libetha i-plateau, kwaye abantu abaninzi bayadinwa.Endaweni yoko, ibhola yeyeza luqeqesho lwasimahla kumatshini.Iibhola zeyeza zinokusinceda ukuba sinciphise umzimba, ngoko uyazi ukuba zeziphi izilo ezine zebhola zebhola eziza kukunceda ulahlekelwe ngamanqatha?
Ukuqina koqeqesho kulandelayo, abantu abanomzimba banokuthi ngokutsho kwamafutha abo, ukulungiswa okufanelekileyo, izinga lamafutha liphezulu kwesi siseko sokuphucula inani loqeqesho, ngokuchaseneyo, izinga lamafutha liphantsi ukunciphisa inani loqeqesho, injongo kukuba ukunciphisa amafutha kunye nokulawula ukukhula kwamafutha.
Inyathelo loku-1: Ibhola yeyeza kwi-squat ukutyumza ibhola
Yima ngokwemvelo iinyawo zakho zibe banzi kancinci kunamagxa akho.Bamba ibhola yeyeza ngezandla zakho macala omabini ebhola, ugcine isifuba sakho ngaphandle kunye nomqolo wakho kwindawo engathathi hlangothi, ugxininise izihlunu zakho ezisezantsi.Ngexesha lokuzilolonga, izandla zawisa ibhola yeyeza phantsi kwaye umzimba wenza i-squat ngaxeshanye, ugcine amathanga ahambelana nomhlaba.Ukuqina koqeqesho yayingamaqela ama-4, kwaye iqela ngalinye lenze amaxesha angama-20.
Isenzo sesibini: ukuqeqeshwa kwebhola yebhola yesifuba
Umzimba wendalo ukuma, umgama weenyawo kunye nobubanzi bamagxa ngaphandle, iinzwane ngaphandle kancinci, ubambe ibhola yeyeza esifubeni, iingalo ze-elbow flexion umzimba ugcinwe ume nkqo, intshukumo, umzimba wenze i-squats isenzo kwaye uvumele iingqiniba kunye namadolo ukubambana, emva koko ume nkqo umva indawo yokuqala, ukuma kweengalo, ukunyakaza okuphindaphindiweyo kwamaqela amane, iqela ngalinye ukwenza amaxesha angama-20.
Inyathelo lesiThathu: Phakamisa ibhola iyeza
Yima ngokwemvelo iingalo zakho zithe nkqo phezu komzimba wakho ngelixa ubambe ibhola yeyeza ngezandla zakho, kwaye ugcine iinyawo zakho ziqelelene.Ngexesha lokuzilolonga, umzimba wakho uya kwenza i-squats phantsi, iingalo zakho ziya kugoba iingqiniba zakho phambi kwesifuba sakho, kwaye umzimba wakho uya kuma nkqo ngelixa iingalo zakho zibuyela ngqo kwindawo yokuqala.Ukuqina koqeqesho kucetyiswa ukuba kwenziwe amaqela ama-2 kwicala ngalinye, amaxesha angama-15 kwiqela ngalinye.
Inyathelo lesine: Ukunyathela ngokutshintshanayo kuqeqesho lwebhola
Umzimba ukwimilo ye-push-up, iingalo kunye nenkxaso yobubanzi begxala emhlabeni, imilenze ukuya ngasemva komzimba ngokuthe tye, ukuze ibhola lonyawo kwiyeza, gcina le meko, wenze umthambo wokunqanda isinqe. , ixesha elide kunokwenzeka, umphumo uya kubonakala ngakumbi.Ukuqina koqeqesho olucetyiswayo kukuphefumla kwe-20 kwimizuzwana engama-30.
Ixesha lokuposa: Sep-16-2022