Ukushaja ekhaya for isisindo ukulahlekelwa. Isethi umzimba

Ngagcina lapho ubusika. Sekuyisikhathi kufihla izingubo ezifudumele ekamelweni futhi unakekele ukuvuselela ikhabethe lakho oluzayo isizini ihlobo. Kodwa uyini isimanga ukufunda ukuthi ungangezi iziketi zakho ozithandayo, sigqoka futhi amasudi. Futhi ezimweni eziningi kusuke sekuyisikhathi ebusika kuyasisiza ukuba sithole isisindo esengeziwe. Kodwa ukususa kubo ngeke sikukhokhise ekhaya. Izinqubo okumelwe kudingeka enze uchungechunge lwezinguquko umzimba ukuhola yokuphila asebenzayo futhi ngidla ngendlela efanele. Ukuze uthole olunye ulwazi mayelana wokusindisa ukukhokhiswa neminye uthi kulesi sihloko.

Isimo sengqondo esifanele - iphuzu elibalulekile ekufezeni iyiphi injongo

Uma usuvele wanquma unciphise isisindo ngenxa kwesikhathi ehlobo, into esemqoka phambi ukuqeqeshwa kulungiselwe ngendlela efanele. Okokuqala, beka spare time sakho lapho ungeke ube akekho futhi lutho ekuphazamisayo. Okwesibili, thola futhi uzitholele isithombe enhle wakhe, isibonelo, kungase kube isithombe umlingisi ozithandayo noma actress endaweni bikini. Lokhu okuthunyelwe esithombeni ku esiqandisini futhi kulelo gumbi lapho wena ufuna ukwenza ukuqina.

Kanjani ukuvivinya umzimba ekhaya?

Uma kakade abe nesimo sengqondo esifanele, akufanele sikhohlwe ukulungiswa isikhala kanye nemishini ishaja. Ngokwesibonelo, uzodinga mat, dumbbells 1.5-2 kg, intambo, ithawula, ibhola fitbolny futhi ibhodlela elincane lamanzi.

Labo abafuna Ungase futhi uthole amagilavu esikhethekile ezemidlalo (ngaphandle iminwe) ukukusiza ukugwema ilele izandla, isibonelo, ekilasini noma nge dumbbells ngenkathi kwenziwa push-ups. Futhi-ke, ungakhohlwa mayelana iqoqo umculo umculo wakho oyintandokazi Rhythmic futhi elivusa amadlingozi.

Eziyishumi imithetho eyisisekelo isisindo ukulahleka

Ukuze imfanelo yakho icala alethwe benzuzo, zama ukugcina imithetho elandelayo:

• Zama ukudla cishe ihora ukuba Amazing yakho;
• ngesikhathi ezemidlalo uphuze amanzi non-carbonated (1-2 phuza ngesikhathi);
• ekupheleni ukuzivoxavoxa angadli mayelana 3 amahora;
• Kungakuhle umsebenzi ngamunye kufanele enze izikhathi 50, kodwa lo mthwalo ukwenza ngezigaba;
• Noma yimuphi ukushaja ukuqina iqala nge gaphambi (ezinhle efudumele imisipha yakho Uyozizwa ungcono ngenxa yokulimala, Ukwenyela nezinye imiphumela emibi);
• ukwenza ukuqeqeshwa ngokomzimba okungenani izikhathi ezintathu ngesonto;
• enze zonke izivivinyo, usebenzisa ukuphindaphinda nokunye. d.

Ingabe ukulungele? Khona-ke asihambe. ukuqeqeshwa yethu iqala ofudumele-up. Kwanele imizuzu 10-15 of gxuma intambo, ugijima, noma ugxuma kuyo leyo ndawo.

ukushaja iDemo ngoba zonke izingxenye zomzimba

Lokhu Ukushaja ume kulabo abanayo ikhono eqa noma ukusebenzisa ukuxoxa wonke amaqembu kwemisipha. Ukuze wenze lokho, udinga asukume beka izinyawo ehlombe-ububanzi ngaphandle. Okulandelayo, qala ngokwenza imibuthano elincane oyinhloko, bese ngakolunye uhlangothi (kwanele ekuqaleni ukwenza izikhathi 5). Yibe usubeka lelo izandla emahlombe futhi emsebenzini ubiyela emuva naphambili (inombolo odlule izikhathi ungakwazi ushiye).

Manje ake welule izandla ukuze ezinhlangothini bese uphendukisa emabhulashini udvweba umugca locondzile, kuqala bese kwewashi. In the isinyathelo esilandelayo, ukuya ngokuhlanganyela indololwane, okuyilona elisebenzayo futhi Kunconywa ukuze kukwazi ukunyakaza ngendlela ukujikeleza.

Beka izandla zakho phezu ibhande bese Roll okhalweni emuva naphambili isiqondiso. Hlela ububanzi emlenzeni, phambili mafutha, wabeka izandla zakhe phezu kwamadolo akhe futhi baqala ukwenza motion isiyingi kwesokunene nezinhlanu kwesobunxele.

Khona-ke phakamisa lokuqala ngonyawo olulodwa bese Roll imilenze unyawo (umsebenzi wenziwa zombili izinkomba), bese enze yonke okufanayo nangezinye unyawo. Khona-ke thatha 5 Nyakazisa nhlangothi zombili. Lokhu kuyoba ukushaja isikhathi esifushane kodwa efanele bonke ngisho namalungu amaqembu kwemisipha. Kungathatha phakathi imizuzu 5 no-20.

izinyawo ups kushintshana nabo kuzuba

Ngokushesha ngemva gaphambi uqale ukuzivocavoca ukuze uqinise imisipha umlenze. Ukuze wenze lokhu, ukuxhuma ndawonye bese phakamisa amadolo akho esifubeni sakho. Phinda lokhu izikhathi 10-15 umlenze ngamunye. Khona-ke agobe umlenze ineminyaka kwedolo, bese kwanezelwa ohlangothini. Ngemva kwalokho, usiqondise eceleni. Nomlenze ukwesekwa akumelwe bend (uyigcine isimo bukhoma). Phinda okufanayo umlenze okuphambene.

Ukusebenzisa olulandelayo luyoba ukukhahlela izinyawo zabo aphume ikarati yokubeka (izandla clenched ku ngezibhakela futhi zitholakala kule ndawo esifubeni, washiya umlenze front futhi bakhulise kwesokudla). Yenza jika (njengoba phambili), elibhekene ezingemuva (10) kanye futhi, ngokushintsha isikhundla. Ngesikhathi esifanayo khumbula: Ukushaja ekhaya kumele kwenziwe nge isikhala esanele. Ngakho-ke, lapho senza yathuthuka izinyawo anakekele leso ngesikhathi umsebenzi alikwazanga noma ubani nanoma yini ubuhlungu.

Inombolo nge uhamba nge isikhathi izindlela kungenziwa landa lafinyelela kwezintathu. A ngezikhawu therebetween buhlanjululwe eyenziwe ukweqa intambo (uma kufanelekile nezamanje). By endleleni, ukuze kuthi lapho ukweqa intambo kuyinto okusheshayo amafutha esivuthayo imisipha kokuqina.

Squat - okungcono "Simulator"

Ngiphakathi ukushaja ikhaya kuqedile ngaphandle squats. Lolu wuhlelo ekahle, phakathi kwesikhathi lapho zazithinta zonke amaqembu imisipha. Ukuze wenze lokhu, nime ngezinyawo zenu ebanzi kuka ububanzi ehlombe, ukugoba izandla zakho zibe ngezibhakela (abagcine esifubeni ezingeni) bese uqale ezimfushane.

Nakani emadolweni. Kufanele singadluli ngesilinganiso amasokisi. Eyesibili iphuzu elibalulekile - kangcono lisithekile eduze sezinyawo, isihlalo noma uhlangothi kusofa. Noma nje ukucabanga ukuthi uhlela ukuba ahlale uSihlalo engokomfanekiso. Kulokhu, umzimba ukudluliswa nesisindo isithende. izigaba squat.

On the ukuqeqeshwa kuqala lokhu kungaba eyodwa indlela nezikhathi 10 kuphela. On the yesibili - .. Inombolo efanayo izikhathi, kodwa izindlela ezimbili, njll By endleleni, ukwandisa umthwalo zalezi umzimba engenziwa nge dumbbells. Ukuze wenze lokhu, ngesikhathi Ekuhlaleni bephinda kumele agqoke hip noma okhalweni. By the way, ngaphambi ukuvivinya umzimba nge squats, ungakwazi eceleni fitbolny noma ebhishi njalo ibhola.

Okulandelayo, iya odongeni bese ubeka ibhola ukuze emuva yakho wahlala phezu kwakhe. Qala kancane ezimfushane, kunjengokungathi Ilanda ibhola phansi ngesikhathi ebambe khona ngosizo odongeni. Yenza umsebenzi e amasede amabili izikhathi 10.

Ballet "plie" Unyawo

Ngiphakathi icala ekhaya isisindo ukulahleka akuyona ngaphandle umsebenzi, injongo okuyinto ukhipha ohlangothini engaphakathi ethangeni. Ikakhulukazi lapho umsebenzi wakho - ukunciphisa umzimba ngesikhathi esifushane kakhulu. Ukuze wenze kwamathanga akho slimmer, kunenkomo umsebenzi ngesitayela ballet "Plies" ayitholakali.

Hlela ukuba abantu babulawelwe kuzo kwayo kabanzi emlenzeni futhi vula amasokisi esandleni ukuze uthola engela ngqo. Hands phezu ibhande aphansi. Khona-ke, baqala ezimfushane, ukugcina izithende phansi. Phakathi ukunyakaza phansi ubale kuya kwemithathu, kanti uma ephakamisa phezulu - lapho isikolo avuke ezimbili. Yenza lesi sivivinyo 5-10 izikhathi 2-3 amasethi (ukuphumula phakathi kwawo akufanele kube ngomzuzu angaphezu kwelilodwa).

Into esemqoka kule umsebenzi, Ungeqisi it ne ehlezi ukujula. Kwenze kuze kube isikhathi lapho ngamadolo yakho ziyoba isikhundla engela ngakwesokudla (90 º). Ngesikhathi esifanayo, bazama ukugcina emuva zakho ziqonde asenzi flex kakhulu okhalweni.

Umlenze lunges ukuqinisa imisipha

Omunye umsebenzi obalulekile, ingxenye uhla yethu ukushaja, zihlasela. Kuyokusiza ukumpompa ngaphambili kwamathanga futhi uqinise imisipha gluteal. Ukuze nokuqaliswa kwalo babe ngqo.

Khona-ke ake uphakamise, isibonelo, unyawo lwesokudla futhi luyakuwunyathela phambili ngokwenza ihlezi asekelayo umlenze indluzelekazi. Yenza lesi sivivinyo izikhathi 10 emlenzeni ngamunye. Khumbula kwedolo, okuyinto akufanele lukwazi endaweni unyawo Sock, egxile.

In the isinyathelo esilandelayo, ukwenza lunge nhlangothi zombili. E. Okokuqala yenza kube phambili, bese unyawo efanayo emuva. Phinda 5-10 izikhathi nge umlenze ngamunye. Lokho abanjalo bayakuba umzimba for kwesisindo. Ekhaya, kuba lula kakhulu ukuba afeze kunasedolobheni ejimini noma ukuqina isikhungo.

Okokuqala, ungazizwa ungakhululekile emehlweni prying, futhi ungakwazi kalula ugxile uzivivinye. Futhi, okwesibili, ukuzijayeza awudingi ukugqoka nezemidlalo kanye nezicathulo. Ngokwanele ukuze ube ukhululekile isikibha, ibhulukwe okuxekethile noma izikhindi. Ngezinyawo ungakwazi ukugqoka amasokisi noma ngisho ukuhlala engafaké zicathulo.

Izinguquko emkhatsini izivivinyo

Ukuze ukulayisha ku imisipha lenziwe laba likhulu, ishaja ekhaya (i-kwesisindo kungcono ukwenza inombolo ethile izindlela) kungase kuhambisane izenzo ezengeziwe. Ngokwesibonelo, ngokungathi ngesikhala esivulwe kwavela kanjani ushintsho kusuka omunye umsebenzi kwenye, ungakwazi ugcwalise isiphakamiso ezengeziwe.

Omunye ongakhetha sihlinzekela ukukhishwa kuzuba. Ngokwesibonelo, wenza kanjalo-sit-ups, kodwa zonke kumele wenze indlela ezimbili kungaba igebe ukweqa. Phakamisani izandla zenu futhi ume ngezinyawo. kungazelelwe Khona ukugxuma bese phusha kokubili izandla nezinyawo, bese bawendlala e gxuma. Qalisa 5-6 ukunyakaza okunjalo futhi bathuthele owesibini, emva indlela yesithathu.

Umzimba for okhalweni

Sabalalisa imilenze yakho ububanzi, izandla ezigoqiwe crosswise bese uqalisa ukujikeleza engxenyeni engenhla esifubeni. Okokuqala, agobe nomlenze wesokunene, khona-ke ikhanda lakhe futhi izingalo phansi, bese kufika omunye umlenze up. Yenza nhlangothi zombili (izikhathi ezingu-5 ngamunye).

Ungakhohlwa ukuthi ukushaja ekhaya (ukuncipha noma ukuze nje ulondoloze isithombe sakho isesimeni esihle) akumele sithathe indawo ngaphandle kwamanzi. Moisten entanyeni yakho futhi ubuyele emuva izifundo.

Okulandelayo, setha izinyawo zakho ibanga elincane komunye nomunye. Lean izandla emzimbeni bese uqala kwislaydi omunye wabo phezu ezinqulwini kwehle. Kulokhu, uhlangothi okuhlukile okufanele akhuphuke. Shintsha izandla bese uphinda uhluke. Ingabe 5-10 izikhathi ohlangothini ngalunye.

Bonisa ngokuba izinyawo phansi

Thola ezinamaphiko ezihamba ngazo zozine. Khona-ke omunye umlenze futhi ushiye ukuma nedolo ukuqondisa engela wesibili e 90º. Qala-ke uzolivusa, kodwa musa ukwehlisa phansi bese ugcine okwesikhashana. Yenza 10-15 kwemizwelo. Khona-ke ukushintsha imilenze. I okahle ukuze uveze ukuba ezinikezwa ezintathu izikhathi ezingu-60. Nge lesi sivivinyo, ungasebenza ngokucophelela phambi namathanga kwangaphakathi.

Ngokulandelayo, babe futhi lakho konke okuhamba ngezine, umlenze owodwa aqhele futhi bend ke engela kwesokudla. Uyoluphakamisa. Kusukela ngaphandle kubonakala sengathi ozama ukufinyelela ophahleni. Yenza 10-20. Phindza ngaletinye umlenze. Kulesi umsebenzi, usebenza nje kuphela hip, kodwa imisipha gluteal.

Bonisa ngokuba isikhamo sewayini phansi

Lala ngomhlane futhi ukuguqa yakho, futhi wabeka izandla zakhe phezu kwekhanda lakhe. Qala ukwenza ukusonta, ephakamisa engxenyeni engaphezulu emzimbeni. Yenza 10-20. Ngokulandelayo, agobe umlenze owodwa ngesikhathi edolweni, ngiyibeke phezu kwenye. Manje lizama ukukhuphuka futhi ufinyelele kwedolo we umlenze okungukuthi phezulu, endololwaneni yengalo okuphambene. Shintsha unyawo futhi isandla. Ngakho bephoqeleka ukuba bayosebenza obliques.

Welulekela Nokuphumula

Bagibela uhlale phansi, ngiqondiswe imilenze yakho. Finyelela amasokisi ngesandla. Bese ume ngezinyawo zakho ngaphandle futhi ukuncika yanjalo kwelinye direction bese kwenye indawo. Songa 'butterfly' imilenze (izinyawo ndawonye ngamadolo wakho ngaphandle) kanye kancane popruzhinte kubo. Phakamisa isandla sakho phezulu bese uxhuma nge uhlangothi okuhlukile ngemva kwakhe. Shintsha isimo yezandla zakho. Lala phansi futhi uphumule. Ngo-yoga, lesi sivivinyo ibizwa ngokuthi "shavasana". ngawe uvale amehlo akho ukuze kuzuzwe ngomphumela ogcwele.

Lokho kuqeda yethu umzimba for kwesisindo. Ekhaya, njengoba ungabona, kube lula kakhulu ukwenza. Okubaluleke kakhulu, landela iseluleko sethu futhi unamathele ingqondo. Musa babonisa. Isikhathi uphumule futhi ungakhohlwa yokwelula ekupheleni ukushaja.