Jima kwesisindo futhi lyashek besisu. Ukuvivinya umzimba ngendlela, ukufaneleka, ekhaya umsebenzi

Ukusebenzisa kangcono kwesisindo lyashek nesisu - ukuhamba bagxila kakhulu afune izinto ngenkani kwabanye eliphelele lokulawula imisipha abaqeqeshwayo. umzimba okunjalo kancane, ngoba ezinqulwini esiswini ephansi - akuyona nje ejwayelekile besifazane inkinga ezindaweni. Lokhu izingxenye zomzimba lapho amafutha asemzimbeni kuthiwa imali ngamandla ethile, ngokuvumelana ngokuphelele izici of the izitho zomzimba zesifazane. Kufanele uke wezwa kakade ibinzana "awukwazi ulahlekelwe isisindo kuphela esiswini noma kwamathanga?"

Ngempela, ukususa Kilos extra ulahlekelwe isisindo umzimba wonke, hhayi kuphela endaweni Puffy. Futhi, nokho, kuncike umzimba njalo kohlobo oluthile, ungakwazi ukwenza ngcono imisipha yakho umlenze kanye nabezindaba, okwenza lezi zindawo zomzimba kusukela ezindaweni inkinga izinzuzo ukubukeka. Kusukela nohlu olubanzi, elandelayo ngezansi, uqiniseka sithathe umsebenzi engcono.

Mahi izinyawo zimelela

Sinikeza version modified of intuthuko phansi. Lolu khetho inikeza okukhulu gaphambi phambi ukuqeqesha imilenze, njengoba lokhu ukunyakaza elula kakhulu, hhayi kuphela imisipha senyonga kwangaphakathi nebhalsamu namagxolo, kodwa nemisipha unesibopho sokugcina ibhalansi.

Yima ngomlenze sakho sobunxele, ebeka izandla zakhe ngemuva ekhanda lakhe. Gobisa amadolo akho khona wendiza nonyawo lwakho phezulu naphansi esiqwini, ngenkathi sigcina ukuhamba esiphezulu unyawo. Awukabi ngokuthinta unyawo lwesokudla emhlabathini, ephethe ilungelo lakho ke. Phinda eyinhloko futhi reverse izikhathi ukuhamba ayishumi umlenze ngamunye.

Ungakhohlwa yokwelula imisipha yakho besisu ngempumelelo balinganisele.

lunges Lateral unhlangothi

Simple aerobics ekhaya Wabasaqalayo ngokuvamile ifaka izinto amandla zakudala - squats futhi lunges. Uma ukhathele ukwenza umsebenzi ojwayelekile, zama ziyahlukahluka Amazing yakho ngohlangothi lunges unhlangothi - bona ukugxila kwenaba we imisipha kokubili kwamathanga kwangaphakathi futhi yangaphandle namandla kakhulu.

Thatha isikhundla kokuqala, emi iqonde, ngokuletha izinyawo ndawonye, wabeka izandla phezu ibhande. Thatha isinyathelo ububanzi kuya kwesokunxele bese yehlela evamile ohlangothini lunge, eguqa ngamadolo kwesokunxele bese uzama ukuthatha izibunu ngangokunokwenzeka emuva. Ukuncika isithende kwesokunxele bese siphakamise esifubeni. Ngaphandle kokuthatha indawo yokuqala, ephethe umlenze wakho kwesokunxele yonkana umzimba (qaphela ukuba uthinte phansi ngesikhathi esifanayo). Yimani niqonde futhi bese uphinda. lyashek izinqubo okumelwe nesisu isidingo ukwenza i 15 rep ohlangothini ngalunye. Njengoba lokhu kuhilela isici okulinganisa, kanye nokuqeqesha kwabo imisipha yemilenze uzobe esebenza, kanye nabezindaba.

Kushintshwe ezimfushane sumo isitayela

Lokhu ukuhamba kabanzi lisetshenziswe ukulungiselela ukungeniswa kokusetshenziswa lamakamelo ballet. Kungenzeka uye waphawula ukuthi zonke abadansi Njengoba benemizimba emincane futhi imilenze ezikhangayo. Ukuze sifinyelele ngendlela efanayo kuzokuvumela ukuba "ezimfushane sumo isitayela", okuyinto wazibonela abaqeqeshi batusa sithuthukiswe ngesandla.

Yima uqonde, ngokuletha izinyawo ndawonye emadvolo netintwane yinxemu i-engela degrees amane nanhlanu. Thatha isinyathelo abanzi unyawo lwesokudla eya ohlangothini bese wehlise umzimba ngendlela low ngangokunokwenzeka, ukugcina emuva zakho ziqonde. Izinqe kufanele ibe phansi ngangokunokwenzeka. Izandla yokwelula kuya phansi phambi kwakhe. Njengoba ubuyela imile kancane iyeza unyawo lwesokudla kwesobunxele ukuze uzizwe ukungezwani kwemisipha, futhi contact izithende yokwelula izingalo ngenhla kwekhanda lakho. Kushintshwe umsebenzi "ezimfushane sumo isitayela" wenziwa izikhathi 20, yanjalo ekushintsheni imilenze.

Kubalulekile ukugcina inqubo efanele: ngamadolo okufanele abe ngaphezu izinzwane, futhi Ungeqeli ngalé kubo.

lunge Deep nge beletha icwecwe eliqophayo

Inkambo ezingavamile umzimba isisindo ukulahleka ukwenza ngaphandle ukuhlaselwa. Sinikeza ngokwanele ukukhanya isici ngagama eziyinkimbinkimbi, kodwa hhayi ukuba wesabe imigomo ezemidlalo: ukunciphisa icwecwe eliqophayo kusho zikagesi e ukumisa lapho unyawo imiswe okwesikhashana liya umugca lohlukanisa emkhatsini zomzimba. Ngo umkhuba, kubukeka kulula.

Yima uqonde, izinyawo ndawonye, Izandla emaceleni kwakhe. Thatha isinyathelo phambili ngonyawo lwakho kwesokudla wehle ibe lunge ezijulile. Uprites izintende phansi ngaphakathi unyawo lwesokudla. Donsa indololwane ilungelo ingaphandle ehlombe langakwesokudla. Zizwe ukusikwa kwemisipha gcina lokhu ukungezwani imizuzwana eyishumi. Khona-ke uphumule futhi ibenze phasi esiyilweni nomlenze wesokunene ukuze ubuyele isikhundla ukuqala. Phinda le ukunyakaza ne esandleni sobunxele. Uhlelo elilungile ukuqina kuhlanganisa ubuncane ezinikezwa ezintathu emlenzeni ngamunye.

Kufanele kukhunjulwe ukuthi umthwalo omuhle uhlangothi, ukuphumula ngokumelene phansi, inikeza ukumelana adingekayo ukuze imilente inqubo zikagesi.

wayibhinca Side ngokulungiswa

Njengoba yaziwa, kukhona ezahlukeneyo eziningana ubakaki nge kwezandla noma izinyawo. Ngezansi version lapho ngempumelelo wasebenza ngezandla, yonke ingxenye engezansi yomzimba futhi core.

Amanga ku ngesigomeni sakho ukuncika uhhafu ongenhla emzimbeni nengalo eyeluliweyo kwesokudla, entendeni okufanele ngokuqinile ukuphumula ngokumelene phansi. Ukuqondisa umlenze sakho sokunene welulele uzwane phambili. Gobisa amadolo akho sebuncele ubuye ubeke nonyawo lwakho uyasala nomlenze wesokunene ukuze kwethanga wahlala elele nomunye, njengoba Classic ohlangothini bar. Move isisindo sakho ukuze unyawo lwesobunxele ukuze uzwane kwesokudla ngokulambisa ngokuthinta phansi. Cindezela kwamathanga ndawonye phakamisa umlenze kwakho kuze ngase lidvolo lakho lesencele. Bamba lesi sikhundla ngoba yesibili eyodwa bese ziyethe esitezi. Lolu wuhlelo isisindo ukulahlekelwa futhi lyashek besisu ukwenza izikhathi 15 ohlangothini ngalunye.

umsebenzi Static kucindezelwa

Uma, naphezu kwazo zonke umbhalo isiqophi imiyalelo, ngabe namanje abaqondi ngokuphelele ukuthi ukwenza twist ukuze imisipha yakho besisu yatholwa emi umthwalo, zama esikhundleni evamile Amazing voltage static. Ungqimba ongakhetha, ngoba kuphela ezinye Amabha baye baklama ezihlukahlukene kakhulu. Kodwa ukusebenza emapheshana kusho khona ezinye isikhala. Kuthiwani uma le ndawo izikhathi engaphansi kwemibili ikhona, futhi nje wama phandle ngomzuzu ezemidlalo gaphambi? Zama umsebenzi ezintsha kwesisindo futhi lyashek besisu ukuhlinzeka ubunzima imisipha yakho besisu, futhi azidingi izinto ezikhethekile.

Lala phansi emhlane wakho uphakamise imilenze yakho, amadolo agobekile engela kwesokudla futhi uphumule izinyawo zakho. Yelula izingalo futhi wabeka izandla zakhe phezu kwamathanga, ngokulandelana. Khokha umoya futhi (exhale) qinisa cindezela, ngokucindezela emuva yakho ibe phansi futhi ngesikhathi esifanayo - okhalweni lwakhe ezandleni zakhe futhi izandla zakhe phezu okhalweni lwakhe. Imilenze ngesikhathi esifanayo kumelwe ngaso sonke isikhathi endaweni efanayo. Gcina voltage for yesibili eyodwa, bese uphumule. I enhle Uhlelo ukuqina kuhilela bebathathu amasethi zalezi umzimba, iqoqo ngalinye siqukethe ezinikezwa eziyishumi ngaphandle kokuhlaba ikhefu.

Uma ufuna ukwazi indlela yokwenza curling kahle kunazo zonke, landela lento ezihlongozwayo nokushintsha. On the exhale, phakamisa ikhanda futhi kwehlombe lakho izindwani phansi, sikhumbula ne amandla ukuba ucindezele entendeni yesandla sakho kanye okhalweni ndawonye. Inspiratory kancane wehlise emahlombe futhi ngemuva ikhaba phansi.

Cindezela ngemilenze yakho sawela

Kuyathakazelisa ukunyakaza lathathwa Pilates classical. Ngenxa imisipha kwenaba double kukuvumela ukuba ngokushesha enze okhalweni enhle.

Balala phasi emhlane wakhe, izingalo welulela kanye umzimba. Nweba imilenze yomibili, babayise phezulu ophahleni futhi sawela (iqakala kwesokudla kufanele kube ngakwesokunxele). Nge draw amandla lapho esiswini, donsa bese wehlise imilenze yakho cishe amane nanhlanu degrees. On awumoya okhishwa ngamakhala, ubuyele isikhundla yokuqala, bese anyuke, uma uzama uthinte amathe emgqeni lapho udonga ohlanganiswe ne ophahleni.

Kudingeka ukulinganisela nge amandla izingalo bangabeki ngokumelene phansi. Gcina isikhundla ngoba cishe ngomzuzwana owodwa, bese kancane ubuyele endaweni yalo, Bebona voltage sidlula yomgogodla okhalweni. Phinda umsebenzi ezihlongozwayo kwesisindo futhi besisu izikhathi lyashek eziyishumi - ke ingenye isethi. Ukuze uthole Amazing ephelele wena ongenza kuze kufinyelele amasethi amathathu.

inkululeko yokuzikhethela

Ungalandela uhlelo ehlongozwayo, kodwa ungakwazi nje ukuphuma ambalwa umzimba, ezithakazelisayo ngawe uqobo, futhi ukuwafaka esikhathini ukuqeqeshwa evamile. Into esemqoka - ukuba bagcine isimiso njalo futhi uzimisele ukuhamba elitsheni.