Kubalulekile ukukhawulelana nezibilini kwaye ubambe intamo, umva ophantsi kunye nombhinqo wesisu ngexesha lokuziqhelanisa. Kubalulekile ukuba ungagxininisi i-amplitude yeentshukumo, kodwa ugxininise kwiintshukumo ze-amplitude ephantsi kunye nokulawulwa kakuhle. Ukwenza oku, abantu abaninzi basebenzisa umatshini wesisu. Kule meko, sihlalutya indlela iDecathlon isebenza ngayo.
Ngokwenyani, aba matshini bafuna ukugcina i-engile encinci ngokunxulumene nomhlaba kwaye bavume izisu. Kubantu abaneengxaki zomqolo, kubalulekile ukwenza umthamo umzamo. Kwi-Decathlon sinokuyifumana kwixabiso lentengiso ye-29 €, nangona ngamaxesha okuthengisa inokufumaneka kwi-99 €.
Imiyalelo yokusebenzisa
Ngaphambi kokuba uqale, intloko yakho kufuneka iphumle kakuhle kwi-headpad. Oku kubaluleke kakhulu ukuqinisekisa ifom efanelekileyo.
Oomatshini bokuxoka banemivalo yokubamba esinokuyisebenzisa ukuze sihlale siqhagamshelwe emgangathweni ukuze i-abs yenze uninzi lomsebenzi. Siza kubambelela kubo ukwenza umdlalo ophindaphindwayo usebenze kangangoko.
Siza kuphefumla njengoko siqhubela phambili kuphindaphindo ngalunye. Izinqe kufuneka zigcine uqhagamshelwano kunye nephedi ngamaxesha onke. Siya kuzama ukugcina isingqisho esingaguqukiyo ngaphandle kokunyakaza okungahambi kakuhle okanye okunyanzeliswayo. Siya kuphefumla ngelixa sibuyisela umzimba kwindawo yokuqala. Ukusuka apho, sikhululekile ukuphinda njengoko isicwangciso soqeqesho sivumela.
Inzuzo
Lo matshini we-Decathlon ab ulula njengoko ufumana. Inika indlela elula yokuphuhlisa imisipha yakho engundoqo ngaphandle kokunciphisa intamo yakho okanye umva. Ngombulelo kulwakhiwo lwentsimbi ye-ergonomic, sinokufumana ukukhawuleza kunye nokusebenza okuthembekileyo okungundoqo kumcimbi wemizuzu. Esi sixhobo yintsimbi yentsimbi ene-headrest kunye namacandelo amaninzi ahlengahlengiswayo atshintshana ngobude nobubanzi.
Ukuba sifuna ukugxila kumandla angundoqo, kunokuba usebenze umzimba opheleleyo, lo matshini ngowethu. Uyilo lunikeza i-crunches ephindaphindayo ngokulula ejolise kwisisu kunye ne-obliques. Nangona kukho iindlela ezimbalwa ezahlukeneyo zokusebenza izihlunu zesisu sakho ngoomatshini, kuhle xa umthambo uphinda-phinda.
I-headrest yongezo oluxabisekileyo kuye nabani na ojonge ukwakha amandla omzimba aphezulu. Ivumela ukuba sibeke intloko kwindawo yokuxhasa ehamba kunye nomatshini wesisu ngexesha lokuhamba ngalunye. Ngenxa yoko, inciphisa uxinzelelo oludla ngokunxulunyaniswa noomatshini bokwenza isisu esiswini.
uluhlu olupheleleyo lwentshukumo
Ngalo matshini sinoluhlu olupheleleyo lwesindululo ebekungekhe kwenzeke. Oku kubalulekile kwabo bafuna ukubona iziphumo ezisemgangathweni eziza kuhlala ixesha elide.
Ukufumana uluhlu olupheleleyo lwesindululo kuqinisekisa ukuba zonke izifinyezo ozenzayo zenziwa zandiswe kwisakhono saso sokwenyani. Uninzi lwabantu abangenawo umatshini abanakukwazi ukufikelela kwiziphumo ezinqwenelekayo ngenxa yokuba ubuchule babo bubuthathaka. Lo matshini unceda ukulungelelanisa ukunyakaza ukuqinisekisa ukuba ukuchithwa kwesisu kwenziwa ngokuchanekileyo rhoqo. Kwabo bafuna ukubona iziphumo, oku kubalulekile.
Uxinzelelo olulungisiweyo
Esinye isizathu sokuba abantu abaninzi bangaboni inzuzo kunye ne-abs yabo inento yokwenza noxinzelelo olubekwe kwisisipha. Ukuba intshukumo ayigxininisi i-muscle kunye nokukhathala kwayo (ngendlela efanelekileyo), i-muscle ayinakuze ikhule.
Izihlunu kufuneka zibe ngumngeni ukuze zikwazi ukuchacha kwaye zikhule. Yilapho ipakethe emithandathu ingena khona ngenxa yokuba ngaphandle kokubeka uxinzelelo kwi-muscle, amathuba okubona i-abs yakho ikhula incinci kwaye ingabikho kwixesha elifutshane kunye nexesha elide.
Intuthuzelo
Olu ncedo luhlala lungahoywa, kodwa ludlala indima ebalulekileyo kubasebenzisi abaninzi. Intuthuzelo yangaphakathi ehambelana nalo matshini iyimfuneko kwabo bangafuni ukuva intamo kunye neentlungu emva koqeqesho.
Umatshini wenzelwe ukunciphisa ezi nkxalabo kunye nokuqinisekisa ukuba ukunyakaza kwenziwa kuphela kwisisu kwaye akulimazi ezinye iindawo. Intuthuzelo ifika ngendlela ukunyakaza okwenziwa ngokuchanekileyo rhoqo. Oku kuqinisekisa ukuba i-abs yinto kuphela esebenzayo kwaye kungekhona intamo kunye / okanye umva.
Kulula ukuyisebenzisa
Inzuzo yokugqibela ehambelana nomatshini we-Decathlon ab ivela kwikhono layo njengento elula ukuyisebenzisa. Ukwenza i-crunches kunzima kuba iinzwane zakho ziqala ukuphakama okanye intamo yakho iqala ukukhontrakthi. I-crunches kufuneka yenziwe ngokuchanekileyo ukuze ufumane iziphumo ezibalulekileyo.
Umatshini kulula ukuwusebenzisa kwaye umntu akayi kuba nangxaki yokuwumisa kwaye asebenze ekufezekiseni eso sisu sisele. I-six pack akusafuneki ukuba ibenzima kuba yenzelwe ukwenza umsebenzi wenziwe ngempumelelo. Umdlali uyazi ngokukhawuleza ukuba umatshini usebenza njani.
Ngaba iyasebenza?
Ukwenza i-crunches ngomatshini we-ab yindlela efanelekileyo yokusebenza imisipha yakho yesisu kunye ne-obliques. Ngaphandle kwamathandabuzo, ukongeza le ntshukumo kwindlela yokuzilolonga kuya kusinceda kwindlela yokufumana i-abs enkulu.
Nangona kunjalo, akukhe kube buhlungu ukuzalisekisa umatshini we-ab kunye nezinye iinguqulelo ezimbalwa ze-ab, ezininzi zazo ziya kubona izibonelelo ezongezelelweyo zebhola yeyeza.
Ezi zinokujolisa amaqela athile ezihlunu alahlwa ngumatshini, kwaye siya kuba linyathelo elinye kufutshane ekujongeni umzobo esiwufunayo. Siza kuthathela ingqalelo ukuquka ezinye iicrunches zebhayisekile, ii-V crunches, okanye ii-reverse crunches ukwenzela ukuzilolonga okupheleleyo kwe-ab.
Ukuba sifuna ukuthatha uqeqesho lwe-ab ukuya kwinqanaba elilandelayo, kukho abantu abatyala imali kwi-ab stimulator okanye enye yeebhanti ze-ab ze-toning ezifumanekayo onokuzisebenzisa ekhaya okanye emsebenzini ukuze ukhuphe i-abs yakho.
Izimo kunokwenzeka
Ngethuba nje sizinika ixesha elaneleyo lokubuyisela kwaye singagqithisi ubunzima, akufanele sibe neengxaki ngokusebenzisa umatshini we-ab. Ezona zizathu zixhaphakileyo ze ukulimala bathatha ubunzima obunzima kwaye abasebenzisi uhlobo oluchanekileyo lokufinyela.
Ngazo zonke iintlobo zokuzilolonga, kuquka i-crunches, siya kuhlala sizama ukuqaphela oko umzimba uzama ukusixelela kona. Ukuba ukusetyenziswa komatshini wesisu kusivelisa intlungu, ngoko ke kufuneka sifumanise ukuba yintoni esiyenzayo engalunganga okanye sidibane neengcali. Isenokuba luphawu lokuba sinengxaki yomqolo ngokubanzi.