Umzimba for okhalweni mncane futhi nokhalo

Owesifazane ezingavamile akusho baphupha yini ukuthuthukisa sibalo yabo. Kodwa uma ukwenza imilenze ambalwa amasentimitha eside ngangokunokwenzeka surgically kuphela, okhalweni ewumngcingo, izinqulu encane kakhulu nokuboniswa cindezela ngombala zibangelwa ukuqeqeshwa kanzima. Yenza umzimba kangcono nsuku zonke. Uma umgomo wakho - evutha fat ngokweqile, mncane okhalweni umzimba sihlanganise aerobic isikhathi elifudumele-up of okungenani angu-10. Omunye Kufanele futhi ungakhohlwa mayelana esisuka adingwa yimisipha. Ezinye umzimba kwenziwe phezu ukuqeqeshwa, ukwandisa ukusebenza kwawo ngempumelelo.

Mangisho ukuthi akudingekile ukuba kukhawulwe ekilasini izinhlelo yendabuko. Ngokwesibonelo, abaningi kakade eyaziwa ukuthi okhalweni mncane esiswini ukudansa fomu. Lapho efeza ezinye "PA" zisetshenziswa kukhona imisipha ukuthi ngeke bakwazi ukusebenza ejimini evamile.

Umgomo - okhalweni mncane. Exercises base eziyinkimbinkimbi

Ngaphambi ukuqeqeshwa kulungele kwemisipha indlela uxove amalunga omzimba. Iningi ukuzilolonga ukuze imisipha etshekile besisu, okuyinto banesibopho ekwakhekeni okhalweni emide emincane, wenziwa imile noma ulele. Thina siqale samuntu kuqala.

Ngakho, Obonisa for okhalweni mncane ku esikhundleni sazo sokuqala zabaqotho

1) Yima ngezinyawo zenu ehlombe-ububanzi ngaphandle welulela izandla zakhe emaceleni. Alternately kuqala bend umlenze owodwa, bese kuze kube komunye. Zama ukuthola Sock wakhe kalula.

2) izinti Gymnastic noma bodibar ukubeka emahlombe akhe, ukubambana ngezandla. Ukwenza umzimba Ukujikeleza nge amplitude enkulu. Zama ukwenza ukunyakaza kancane, ngakho njengoba hhayi ukulimaza yomgogodla.

3) esimeni ngqo ukuxhuma imilenze. Phakamisa ngamadolo wakho yanjalo, ngesikhathi esifanayo ukuvula kulolu hlangothi endololwaneni. Lezi umzimba okwesikhathi okhalweni mncane kungafakwa ukuzivoxavoxa ukukhanya endaweni yokusebenza. Sibe sesiya e-isikhundla esinobuhlobo ezithandwa bese uqhubeke ukuqeqeshwa. Ukusebenzisa zokungabi okhalweni - ezimazombe emaceleni.

4) Lie emhlane wakho, izinyawo ejikeni ngamadolo, Ufaka omunye komunye. Hand isitshalo ngemuva ekhanda. Nokunqamula blade kusukela phansi nge eyayembuleka ecaleni kwezindlu. Movement kumele ibukeke ozama ukudonsa indololwane kwamadolo okuphambene.

5) Uma ufuna ukuhlanganisa umzimba ukunciphisa isisu ukuze kwakhiwe okhalweni, umthwalo zingandiswa. Ukuze wenze lokhu, amanga emhlane wakho, izandla clasped phambi kwakhe. Imilenze ngaphandle. Phakamisa umzimba ithambekele kolunye uhlangothi. Zama ukuthola uzwane esandleni onyaweni ngalunye.
Lokhu kuvusa imisipha emuva kanye rectus cindezela.

6) Phakamisa umlenze engela kwesokudla, bese ukugoba, edonsa amadolo akho esifubeni sakho, ujike engxenyeni engezansi yomzimba ngokuthinta phansi nge okhalweni lwakho. Ukuze izinkinga umsebenzi, ngilenze ehlezi, ubambe umzimba ngezandla zakhe. Ngakho wenza ingxenye eyengeziwe engezansi cindezela.

7) Hlala cross-ezinemilenze, izandla somknite ekhanda lakhe, esakaza izindololwane yakhe. Landela bushelelezi ohlangothini amajika.

8) ilele eceleni, ku izindololwane phakamisa bese ubamba kulesi sikhundla imizuzwana engu-30.

9) Kuyinto ngempumelelo kakhulu okhalweni umsebenzi "ibhayisikili", kodwa ukugcwalisa ke kufanele akhanyiswe ezinsikeni zawo, ugcizelele izindololwane.

10) Ngo-ngamadolo, encike ezandleni zakhe. Khona-ke phakamisa umlenze eyeluliweyo ngesikhathi esifanayo siphakamise ingalo okuphambene. Bamba lesi sikhundla ngoba emizuzwini engu-30.

11) Ukusebenzisa elilandelayo ubizwa ngokuthi "strip". Ngalo, izosebenza, hhayi kuphela imisipha okhalweni, kodwa futhi emuva yakho, cindezela okhalweni. Abafundisi Qiniseka ukuthi silondoloze ukuma ezinhle ngempela anele kwamaminithi ambalwa ngosuku "hang" ngakho ngaphezu komhlabathi. Ukuqala isikhundla sengathi uya ukwenza push-ups. Phakamisani ku izindololwane yakhe kokuncika izinzwane. Umzimba side line eyodwa. Hlala kulesi sikhundla isikhathi eside ngangokunokwenzeka.

12) Ukusebenzisa zokugcina - elula kakhulu kunabo bonke eziyinkimbinkimbi, kodwa siyasebenza ngempela. Hamba emhlabeni ikamelo ngamunye ngamunye phezu isithende namazwani.

Ungakhohlwa ukuthi impumelelo emzabalazweni sibalo esincane kuncike umsebenzi ngokomzimba hhayi kuphela esikhethiwe kahle. Hlanganisa umzimba for okhalweni mncane olinganiselayo Ukudla, massage and beauty zokwelapha. Khetha bona izinhlobo umsebenzi ukuthi uthanda. Qiniseka ukuba ushintshe Uhlelo lwakho umsebenzi njalo ezinyangeni ezimbili, ukuze imisipha eseziqonda kakhudlwana umthwalo.