Indlela yokuphambanisa amahlombe ekhaya ngamaminithi angu-20 ngosuku

Abaqeqeshiwe abaphikisanayo bathi izinkopho eziqinile neziqinile zingatholakala kuphela ngokuthuthumela ngokuzikhandla ehholo. Lokhu akulona iqiniso ngempela. Ungaphakamisa izintambo ekhaya. Ukuze wenze lokhu, udinga ukubeka isitoreji se-2 kg nesethi yokuzivocavoca, okuzochazwa ngezansi. Ama-dumbbells angafaka amabhodlela amanzi amabili-litre.

Ngaphambi kokuba uhlole indlela yokuphambanisa izintambo ekhaya, kubalulekile ukwazi imithetho eminingana - kubalulekile njengokuzivocavoca ngokwabo.

1. Ukudla okukhethekile. Ukunciphisa ama-khalori nokudla isaladi eyodwa, uphakamise amathanga ekhaya (nasendlini yokuzivocavoca) ngeke kusebenze. Kubalulekile ukuguqula ukudla ukuze ukusetshenziswa kwama-kilojoule kuphakeme kunokudla kwabo. Kubalulekile futhi ukunciphisa amaphesenti amafutha kanye nama-carbohydrate ngokukhulisa inani lamaprotheni. Isibonelo, ngale ndlela: 40-10-50% - amaprotheni, amafutha kanye nama-carbohydrate, ngokulandelana. Ukwenza okuthandayo kulokhu kulandela ama-carbohydrate aqinile: ama-oat flakes, u-buckwheat, i- pasta kusuka kolweni kakade , njll.
2. Ukuvivinya umzimba, i.e. Ukugijima, i-aerobics, ukuqina komzimba ngamandla. Ngaphambi kokushaya amaphupho ekhaya, futhi ekliniki yokuzivocavoca, kubalulekile ukuxosha amafutha angaphezu kwawo, akunjalo?

Isiyinkimbinkimbi sezintambo eziqinile zingakhiwa kusukela emisebenzini elandelayo:

1. Ukuwa. Ukuthatha ama-dumbbells ngesandla, thatha isikhundla sokuqala: imilenze ndawonye, emuva kuqondile. Ngokuqondene "nezikhathi", thatha isinyathelo ngesinyawo sakho sokunene uye phambili, bese udlulisela phakathi kwamandla adonsela phansi, uhlale phansi ukuze ithanga lihambisane nendawo. Kubalulekile ukuqinisekisa ukuthi idolo lomlenze wesokunxele alithinti phansi. Bamba ngalesi sikhundla kwi-akhawunti ye "amabili" no "abathathu", ngemuva kokuthi uphendule leli cala emuva, ngomzamo uphahla ngonyawo onyawo. Phinda izikhathi ezingu-15 zomlenze owodwa futhi okufanayo komunye.
2. Izikwele. Kanti futhi ezandleni zama-dumbbells, imilenze ndawonye, ihlukaniswe kancane kunamahlombe. Kancane kancane, nge-squat yokuzikhandla, udonsa izinyawo. Sekufinyelele endaweni engezansi, ukubambezeleka okuncane futhi nje kancane ubuyele esimweni sokuqala, usebenzisa kuphela amandla emisipha emihle. Ezingxenyeni eziphezulu kakhulu, qinisa ukuqinisa imisipha ye-gluteal. Qinisekisa ukuthi uqinisekise ukuthi emuva kwakuqondile futhi kungafakwa emsebenzini. Ukuphinda okuphindwe kabili.
3. Umlenze womlenze womlenze. Isikhundla sokuqala: bhuqa ngesekelo ngokugoba ngezandla zomlenze. Donsela umlenze wesokudla esifubeni bese uyiphakamisa ngamandla ukuze i-angle engakwesokudla ivele phakathi kwethanga kanye ne-shin. Yenza izintambo ezingu-15 ngomlenze ngamunye.
4. Izimpukane umlenze oqondile. Isikhundla sokuqala nomsebenzi ugcinwa, umahluko owukuthi yizimpukane kufanele zikhishwe ngomlenze oqondile kanye nokubambezeleka okuncane endaweni ephezulu, lapho umlenze uhamba ngokuqondile. Kanti futhi ku-15 ukubuyela emuva.
5. Ibhuloho - umholi phakathi kokuzivocavoca eklanyelwe ukuthuthukisa ukuma kwamagquma. Themba empileni yakho, imilenze iguqa ngamadolo futhi incike ezinyaweni zakho. Ngokucindezela kakhulu izinkinobho (ukuqinisekisa ukuthi isihlalo asikhohlisiwe kakhulu), siwaphule phansi bese uphakamisa phezulu ngangokunokwenzeka. Bamba endaweni ephakeme kakhulu, buyela esimweni sokuqala. Phinda izikhathi ezingu-15.
6. Ukuzivocavoca okulandelayo akuyona nje kuphela kulabo abafuna ukwazi ukuphambanisa izintambo ekhaya, kodwa nalabo abafuna ukunikeza ama-roundness amafomu. Themba esiswini, imilenze iguqa ngamadolo, qhubeka ngendlela yokuthi izithende zithintane. Inhloko ihlala ezandleni eziboshwe ezihlangothini. Khipha kancane imilenze kusukela phansi, ubuyise endaweni yabo yokuqala. Ngakho, ngobumnene uphuthukise, yenza iziphakamiso ezingu-15-20 zemilenze.
7. Isikhundla sokuqala: ulale eceleni, ugobe ophansi wegundane emadolweni bese ulala phezu kwawo. Kuvela ukuthi ulele isigamu-uphendukile emlenzeni ogobile. Umlenze ophezulu kufanele weluleke ukuze unyawo lufane nendawo. Ukuguqula ikhanda nomzimba kude kakhulu ngangokunokwenzeka, phakamisa umlenze oqondile ngokusemandleni akho. Ngemva kokuphindaphinda okungu-15, shintsha umlenze wakho.

Kusobala ukuthi kunezindlela eziningi zokupompa izintambo ekhaya. Icala lezincane: gcina imithetho eyisisekelo yempilo, uhlale unamathele ohlelweni futhi usebenzise njalo umzimba.