Ukusebenzisa ngempumelelo kakhulu kwesisindo isisu izinhlangothi: ukubuyekeza uhlu imiphumela kanye impendulo

Abekho abantu emhlabeni ubani ongafuni ukuthi abe sibalo esincane enhle. Esiswini ingenye izindawo eziyinkinga kakhulu, futhi ukuqeda amasentimitha ngokweqile okhalweni ngosizo kuphela ukudla okufanele cishe akunakwenzeka, nakuba kubalulekile. Hlobo luni umsebenzi isisindo ukulahlekelwa isisu izinhlangothi ziphumelela kakhulu?

Ukuze uqale, ubungane cardio!

Indlela engcono kakhulu lokutshisa amahwahwa ngokweqile kuyinto Amazing cardio, ngaphezu, bayindlu umsebenzi omkhulu ukuthuthukisa uhlelo senhliziyo nemithambo yegazi. ImiBhalo eyizibonelo ezinhle ziyahamba, ukugijima, ukubhukuda, Ukuvivinya umzimba ngendlela, ngebhayisikili, ukudansa, ezifana nemidlalo kakhulu ezenziwayo njengobutha ithenisi ne-basketball. Zonke elenza inhliziyo beat ngokushesha futhi isheshisa kwenhliziyo, okungenani imizuzu amabili, kuvusa ukushiswa fat, ngenxa yalokho, isikhumba kuba iqine.

Into yokuqala kudingeka ucabange uma ufuna qinisa isisu futhi wenze ingilazi nice ku cardio. Eqinisweni Akwaziwa ukuthi ukuncipha kwelinye endaweni ethile kungaqali, ngaphansi noma imaphi amanoni umsebenzi uyaphakama ngokulinganayo wonke umzimba, ngakho cardio - yilokhu okudingayo, futhi ngokuvamile more ngcono. Kubalulekile ukuqonda ukuthi anokuhambisana, kuba sibalo ukwenzela ukungena okuncane kakhulu futhi kufanelekile, hhayi mncane, akunakwenzeka ukuba ukucabanga ngaphandle yokuphila asebenzayo. Njengoba Bathi, udinga ukuhambisa, futhi lawa akuwona amazwi angasho lutho.

B er futhi x odba

Izivivinyo kangcono neminye esiswini kanye izinhlangothi zihlanganisa ukushaywa umoya evamile, ngesikhathi efaka zonke izicubu zomzimba. Kunconywe elula kwesisu bezihambela, futhi uzama ukulondoloza kushesha. Kungaba kuhle ukuqeqesha umzimba wakho ukuze uthole zihamba nsuku zonke imizuzu okungenani amathathu. Ngaphansi ukuzivocavoca kwe-aerobic qiniseka ukuphuza amanzi amaningi.

isisindo Training

Jima kwesisindo isisu izinhlangothi nge isisindo esengeziwe hhayi kuphela nethonya elihle ku-umzimba, kodwa futhi aqinise amathambo futhi ekuvimbeleni ukukhumuzeka kwamathambo kamuva ekuphileni. isakhiwo kwemisipha ngangokunokwenzeka ngaphandle oqeda. imisipha Good akhishwa babiza kokubili umzimba some futhi izinhlangothi zazo ziyalingana ukuma kwabesifazane nabesilisa. Uma uthanda amandla imithwalo futhi ufuna qinisa isisu, ukwenza amafutha esivuthayo umzimba for esiswini kanye izinhlangothi ezinesisindo ezengeziwe.

yoga

Yoga ngokulinganayo ngempumelelo lokuqinisa umzimba wonke, ikakhulukazi maqondana imisipha besisu futhi emuva. Ithuthukisa ukuma kanye ukuphefumula umzimba for neminye esiswini ezinhlangothini ngempela kufakwe isigaba. Ungenza Pilates, into esemqoka - ukuthola labo imisebenzi eziyothokozisa futhi zijabulise. Lokhu kuzokwenza ngcono kakhulu amathuba ukuze ngempumelelo kwesisindo.

ukucabanga

Into ebaluleke kakhulu okudingeka uzenze - kuyinto ehlelweni ngokwakho ngokwengqondo. Kuyaziwa ukuthi imisipha ngoyisiwula kusinda kunakho amafutha ezaziwayo. Uma usebenza nge izinsimbi, ungazuza ngamakhilogremu ezimbalwa, ukulahlekelwa amasentimitha okhalweni. Akubalulekile ukuba ancike izibalo on esikalini ukuze ulinganise ukuqhubeka kwakho, kubalulekile ukuthi umuntu azizwa futhi ubukeka. A isisusa esihle kwabanye, isibonelo, jeans zakho ozithandayo Usayizi ezincane. Lapho ukuncipha kubalulekile isimo sengqondo esihle futhi ukubekezela.

Nge ngesonto lokuqeqesha okunempumelelo nokudla ngendlela efanele ngayinye uzobona izinguquko ezincane ezimnandi emzimbeni wakho, futhi lokhu kufanele unikeze ukuzithemba kanye nezizathu ukwenzangcono. Zikomelise amakhilogramu ngayinye elahlekile, kodwa amateki bese uya yaseshashalazini, cinema, ubuhle salon, noma isibonelo, ukuthenga ingubo entsha.

ukuma lesifanele

Gcina ukuma okulungile ezifundiswa esikoleni, futhi empeleni akukhona nje inenzuzo emuva yakho, kodwa namanje omuhle, emagugu ukubukeka elimnandi. Lapho uhamba, kufanele sizame ukubheka njengoba eliphezulu ngangokunokwenzeka, futhi ngenxa yalokhu udinga nje qondisani. Thuthukisa indlela yekuma kuzosiza elula kanye umzimba elula neminye esiswini ezinhlangothini. indoda Lapho ushayela ukusebenza, umsebenzi ngaleso computer, adle cafe, ehlezi enhle futhi iqonde, baye ekhothamela uhlale kancane ezidabukisayo. Ngokwenza lezi zinto elula, singabheka ngosayizi ezincane.

Cycling

Jima kwesisindo esiswini zihlanganisa ngebhayisikili. Kuye kungase kutholakale ukuthi lo msebenzi elula kuvusa umsebenzi besisu namabutho ukusebenza etshekile zangaphakathi nezangaphandle imisipha besisu ngisho kahle kakhulu ukwedlula twist bendabuko. Uma kungenakwenzeka ukuhamba ngebhayisekili Okuyınqo, ungenza i belingisa elele ohlakeni phansi.

Ukuqala isikhundla: elele emhlane wakhe, imilenze ibheke emadolweni i-engela 90 degrees, izandla ngemuva ekhanda lakhe isusiwe, akubizi kakhulu ingcindezi entanyeni. Phakamisa umzimba wakho elingenhla bese uphendukisa yonkana umzimba, ngokushintshana e ilungelo futhi izinhlangothi kwesokunxele ngesikhathi esifanayo ezimazombe isengezo isinyathelo isithuthuthu indololwane ngokuthinta amadolo okuphambene. Zama ukugcina izindololwane wakho njengoba evulekile ngangokunokwenzeka. Yenza 12-15 ezinikezwa (esisodwa kuya ngakwesokudla, nenye ngakwesobunxele ubhekwa ngesikhathi) I-2-3 amasethi.

Ukukhulisa imilenze

Izivivinyo eliphumelela kakhulu esiswini kanye izinhlangothi kungenziwa hhayi kuphela e ejimini, kodwa futhi ekhaya. Ukukhulisa imilenze kusiza uzotshala transverse udonga besisu lapho ibekwe aphansi obliques yangaphakathi (cindezela engezansi). Uma akhiphe ke kubha, isikhundla ukuqala ke uzobe ayelenga bar izingalo, ukuphefumula, ukugcina imilenze yakho ndawonye, exhale kancane ukuguqa yakho futhi uyaziveza, kungakuhle kakhulu ngenhla nje-90 degrees. Uyephuza umzuzwana kulesi sikhundla, bese kancane wehlise umlenze phansi, kuyilapho esimweni ukulengiswa.

Inguqulo ezingcono kuyinto oqondile ephakamisa imilenze nge ematfuba emaceleni sokunene nesobunxele. Ngakho ngeke futhi akhishwa futhi obliques yangaphakathi. Lezi umzimba ngoba neminye esiswini kanye izinhlangothi kungenziwa kulekelelwa inhlukano wokudonsa ups ukuze sikhuthaze kwenhliziyo, kodwa kakade efanelekayo ngaphezulu abasubathi eziphambili.

Fitball ukukusiza!

umsebenzi Lukhulu esiswini kukhona push-ups kubha ku fitball. Indlela ukukwenza? Kuyadingeka ukuba libeke ingalo at ibanga cishe 30-40 cm ngaphandle esikhungweni isikhundla fitbol ups. Kufanele siqinisekise ukuthi wonke umzimba umugqa oqondile kusukela ekhanda kuye ozwaneni. Khona-ke, kancane kancane ukudonsa umlenze wakho yesokunene phansi futhi gobisa idolo sakho sokunene nesifuba, ukuhlala kulesi sikhundla isikhathi esithile. Ngemva kokuhlaba ikhefu isikhathi phezulu kancane wehlise umlenze emuva phansi bese uphinda okufanayo unyawo lwesobunxele. Njengoba uhlelo ibhonasi wanezela ungakwazi ukwenza push on ibhola phakathi ezinikezwa. Yenza 2-3 amasethi izikhathi 10-12 ohlangothini ngalunye.

Ukusonta ebhentshini

Indlela ukunciphisa umzimba (ukususa belly fat)? Uhlu umzimba kumele ngempela zihlanganisa izinhlobo ezahlukene esonta. Lena elula Uma unganakile, ekusebenziseni engenziwa ngezindlela ezihlukahlukene. Ayanda ukuthambekela ebhentshini, aba maningi ukumelana. Beginners ungaqala ngenhloso ngaphandle thwi. Okuningi ukusonta eziyinkimbinkimbi ukwenza ebhentshini ekhethekile (okumele kube ejimini ngamunye), lapho emthambekeni isethwe cishe 45 degrees. Beka phezulu ikhanda, phezulu emthambekeni, nezinyawo ezansi (hhayi abasebenzela mina!), Amadolo insaliwe. Zibambo ebhentshini ngemuva ikhanda lakho kancane ukuze exhale bese udonsa amadolo akho esifubeni sakho. Yena okwesikhashana, emuva indawo yokuqala. Yenza 3 amasethi 10-12 rep.

Ukuhamba ngesandla

Umzimba for neminye esiswini kanye izinhlangothi zendlu ingafaka sifundo ethafeni ilula kodwa impela ngesandla uhambo. Ukuqala isikhundla: nokuma, izinyawo ehlombe ububanzi ngaphandle. Udinga bend okhalweni, encike phambili, futhi wabeka izandla zakhe phezu phansi phambi kwezinyawo kungaba kancane agobe amadolo uma kunesidingo. Khona-ke, kancane kancane "ukuhamba" izandla zakho phambili kude imilenze ngangokunokwenzeka. Kulesi isikhundla (wayibhinca) kumele imisiwe okwesikhashana, khona-ke kuyoba kancane ijubane imilenze kufanele ukubamba isandla, nayo phansi. Khona-ke kudingeka asukume ukuphinda umsebenzi izikhathi 10-15.

X-ups

Physical umzimba for neminye esiswini futhi izinhlangothi ngeke akwenze ngaphandle zonke izinhlobo push-ups, lapho ngaphezu cindezela isebenzisa kakhulu emuva futhi izingalo. X-ups mikhulu ukuzivoxavoxa body egcwele. Isici ekusebenziseni ukubhalansa isici. Ukuzama balinganisele kubangela imisipha ukuba isebenze ngempumelelo. Okokuqala push-ups evamile, khona-ke kudingeka baphendukele eceleni bese phakamisa ingalo phezulu. Uma kwenziwe ngendlela efanele, ukumisa angafana uhlamvu "T". Ngemuva kokuthola ukuzinza kulesi sikhundla udinga uphakamise umlenze, ukwakha isikhundla inkanyezi, noma incwadi "X". Ngemva kokuhlaba ikhefu isikhathi emfushane, udinga phindela indawo yokuqala kanye ukuphinda into efanayo kwenye indawo.

wayibhinca okuphansi - umsebenzi nandi for okhalweni

Isikhundla ipulangwe oyenza cishe yonke imisipha emzimbeni. Lo msebenzi jikelele kwenziwa ngendlela elandelayo: ubeke ibhodi lemisindo phansi, izindololwane zakho ngokuqondile ngaphansi emahlombe akho bese uyaqondisa imilenze ngokugcwele ngemva kwakhe, amadolo insaliwe. Kusiza lokhu ukuzivocavoca ukuba njengoba parallel phansi. Kulesi sikhundla, futhi ukuhlala, ngaphandle nenza noma yini enye. Khona-ke kudingeka ukubambezela ngamadolo akhe, ngokudlulisela umthwalo kusukela izingalo engenhla, ukuphumula imizuzwana embalwa bese uphinda umsebenzi. The eside ngangokunokwenzeka ukugcina ukulinganisela, ngcono. Uma wenza lokhu umsebenzi ngendlela efanele, cishe kuqala izogcinwa amasekhondi 20 kuphela, lokhu kungokwemvelo. A option okuthuthukile kulindeleke ukuthi libambe isikhathi mayelana 1 iminithi, lokhu ingatholakala ukuqeqeshwa njalo.

Ngo intshiseko yabo ukuba amaphupho okhalweni akudingeki babambelele embonweni wokuthi kulapho - kangcono. Akubalulekile ukwenza umzimba besisu nsuku zonke. imisipha besisu futhi kufanele siphumule futhi utakule phakathi ukusebenzisa, ukuze bakwazi ukuthuthukisa ngempumelelo esikhathini esizayo. Kunconywa ukusebenza ngokusebenzisa le ngxenye yomzimba kabili esiphezulu ngesonto, okwenza umsebenzi ngamunye amasethi amabili noma amathathu 10-25 ezinikezwa. Uma kuvela ukwenza abangaphezu kuka-25 ezinikezwa ke cishe nokuphumelelisa into yenziwe kahle, ngakho-ke kudingeka ukusebenza inqubo.