Usebenzisa ekhaya for isisindo ukulahlekelwa. Umzimba for neminye imilenze, esiswini, izingalo

Have obunobunye futhi enhle sibalo ephelele - iphupho cishe njalo intombazane. Kodwa akubona bonke nethuba ukuchitha izinsuku ukuphela ejimini, okubhukuda nobungqabavu izikhungo.

Enethemba ukunciphisa umzimba ngesikhathi esifushane, amantombazane nabesifazane abaningi ngisuka komunye kakhulu kwesinye - ke ahlupha ngokwabo ngokuzila ukudla, bese uyahlukunyezwa ukusebenzisa uyakhathaza. Isizathu ngokuvamile okufanayo: esikhundleni indlela wemfanelo kwesisindo daba, sibeka konke kube umzuzu wokugcina e amaviki ambalwa ngaphambi iholidi noma isenzakalo esibalulekile uqale liphindelela ukucinga izindlela ukuqeda amasentimitha ngokweqile. Yiqiniso, lokhu kubi.

Indlela ukunciphisa umzimba ngendlela efanele

Ukuze isisindo ukulahlekelwa nophumelelayo, kubalulekile ukulandela izimiso ezimbalwa ezilula:

• makalahle izibiliboco - kuhlanganise okunamafutha, okunosawoti kakhulu, okuthosiwe, njll;..
• baphuze ngosuku inqwaba amanzi okuphuza ahlanzekile - okungenani 1.5 amalitha;
• nsuku zonke ukunikeza umzimba wakho umsebenzi.

Uma 2 amaphuzu kuqala zimane kuyinkimbinkimbi futhi kudinga kuphela ukuzimisela nokuzithiba-ke into yesithathu nje, konkhe kwehlukile. imithwalo ngokweqile kungaholela nemiphumela ebuhlungu kakhulu, noma nje ukuthi ulwe kokuba yisifiso sokuba ngaphezulu, ngakho kukhethwa umsebenzi kufanele wasondela sina. Ngokuvamile option best for labo awunawo amandla noma isifiso sihlanganyele emidlalweni amakilabhu futhi kuyinto ejimini njalo. Izindlu ongenza iningi izivivinyo ukunikeza Abafundisi zokuzivocavoca. Futhi akudingi ukuqeqeshwa okukhethekile.

Kanjani ukuze balungiselele ejimini ikhaya

Uma unquma ukuthi ekahle - Sisebenzisa ekhaya ngizama ukunciphisa umzimba, bese ulungele amakilasi kusengaphambili. Kungcono ukwenza izivivinyo esiswini esingenalutho - ngakho ukuqeda ubuhlungu nokusiza imisipha ukuba ahlale isikhathi esijana shape. Gqoka izingubo ukuthi ngeke ziphazamise ukunyakaza, izinwele ahlanzekile, ngakho ungagxambukeli.

Inketho ekahle kungaba ukusebenzisa mat ukuzijayeza, kodwa uma lokhu kungeke kwenzeke, ungenza umata evamile noma ingubo, eligoqiwe izikhathi 2 noma 3.

Lapho umshado, uma kungekho isikhathi

Kulabo abane kancane kakhulu isikhathi free, uphelele umzimba ekuseni - ekhaya ukuze isebenze kube lula ngempela, ikakhulukazi njengoba sisekhona, ngokuvamile imizuzu 10-15. Nje umzimba ezimbalwa uyonika vivacity usuku lonke futhi kuzosiza qinisa umzimba wonke. Kodwa kubalulekile ukukhumbula ukuthi ejimini kuphumelela kuphela uma umkhuba njalo.

Engeza kuleli-yehora uhamba ngejubane fast - futhi umphumela ngeke bathathe isikhathi eside.

Esinye esidayisa enkulu kulabo azilungile ukuchitha isikhathi esiningi ukuzivocavoca, amaJapane kuyoba umzimba for kwesisindo. It unikeza izivivinyo kakhulu elula, kodwa siyasebenza ngempela. Ngokuvamile, umsebenzi ihlala akukho kuka 10 imizuzu. Iningi umsebenzi akuyona okuhloswe ngaso ukuba ithuthukise amakhono ngokomzimba neminye futhi ukugaya ukuzinza kwegazi nokuphefumula kwezimila.

umsebenzi Ngempumelelo

Ukuze yokuzijwayeza wawuphumelela, kudingeka sithathe iqoqo umzimba ekhuthaza esivuthayo fat. Khumbula lwezifundo zesikole emfundweni ngokomzimba - iningi izakhi ukuthi sikwenza eklasini, ekahle ekulweni ukukhuluphala.

Ngokwesibonelo, ukweqa intambo ukusiza ukulwa cellulite. Torsion ukugoqa kusiza ukuphungula okhalweni selilonke, nama-sit-ups qinisa izibunu. Zonke lezi umzimba kulula ukwenza ekhaya, kodwa kubalulekile ukukhumbula ukuthi konke okuhle ngokulinganisela. Gymnastics Wabasaqalayo ekhaya kuzomele sifake isigaba wokulungiselela - awukwazi ukuya ngqo imithwalo esindayo. Kungcono ukuqala amancane kancane kancane ukwandisa isikhathi sokusebenza. Kungenjalo, abasebenza ngokweqile nabacindezeleke, ungenza yokulimala noma baphelelwe isithakazelo lapho beqeqeshwa ngokwengeziwe. Kubalulekile futhi ukuqinisekisa ukuthi umthwalo is phansi zonke izingxenye zomzimba ngokulinganayo. Usebenzisa ekhaya isisindo ukulahleka kuphumelela kakhulu uma indlela eqotho.

Bonisa umlenze neminye

Ukuze kuncishiswe ivolumu emathangeni nasemilenzeni ngokuvamile, kufanele isethwe uchungechunge umzimba elula. Kuthathwa ephumelela kunazo Hlala-ups. Ngaphezu kwalokho, ngezinye izikhathi ingaba umthombo ezahlukene:

• ezimfushane shí "izinyawo ehlombe-ububanzi";
• Split - engxenyeni engenhla unyawo emlenzeni owodwa curled ku isihlalo, kanti eyesibili umlenze squats kuyenziwa;
• isibhamu - squats ngomlenze owodwa khashana nye is siqonde phambili.

Ngaphezu kwalezi umzimba, kubuye kube wusizo ukuzijayeza ukuhlaselwa, eguqa futhi bephakamisa ukhalo kule sikhundla lisalele. Konke lokhu kuyasiza qinisa imisipha emzimbeni ephansi futhi ukwenza sibalo mncane futhi kukhanga.

Umzimba for isisu neminye

Esiswini ingenye izindawo eziyinkinga kakhulu, kodwa ukwenza kube emide emincane ngaphezulu lula kunalokho ukulwa imali fat emilenzeni futhi izingalo. izinga lokwehla kwamandla emali Isilinganiso imisipha kungaba nomthelela ukwanda okhalweni selilonke, ngakho kulesi simo kubalulekile ngeke akukhohlwe ukubandakanya njalo nzima esiswini bese ucindezela. Le nqubo kwenza kuba ngokushesha ukuqeda fat umzimba.

Noma kunjalo, kukhona izinto eziningana anomthelela ukwehla okhalweni. Imiphumela emihle nika imilenze ephakamisa kule sikhundla lisalele, aguqe esifubeni, ukuvula kanye wayibhinca. By the way, ekusebenziseni zokugcina awugcini nje qinisa esiswini, kodwa futhi ugcine izwi imisipha wonke umzimba.

Jima kwesisindo ngesandla

umsebenzi Ngempumelelo kulokhu zinyakaze dumbbell imile. Kubalulekile ukukhumbula ukuthi izinsimbi akufanele kube nzima kakhulu, ngaphandle kwalokho bonke uthola - ukuthi bulging biceps. Ungasebenzisa dumbbells esikhundleni amabhodlela kwesigamu-litre amanzi.

Futhi linikeza imiphumela emihle ipulangwe ku ngemilenze. Thoma ku-3 amasethi imizuzwana 20 futhi kancane kancane ukwandisa umthwalo.

Ukuhlanekezela push-ups aphumelela ezingaphezu kuka oqondile. Ufulathele isihlalo ubambe izandla ngemuva esihlalweni sakhe. Ekushoniseni nokusukuma, uzizwa ukungezwani ezandleni zakho, okuzokwenza kudingeka silondoloze, okwandisa umthwalo. Njengoba sinazo zonke lezi umzimba ezilula nemilenze, izingalo kanye umzimba isisu ekhaya isisindo ukulahleka kuyoba nalefanele.

Ukuphefumula obonisa Marina Korpan

Breathing izivivinyo muhle ngoba engenziwa ngisho emsebenzini. Futhi ngiyabona ukuthi lokho kuqeqeshwa kwaphumelela kakhulu, udinga ukukhetha indlela, okuyinto lithole eziningi Izibuyekezo ezinhle futhi kubhekwe ngempela ngempumelelo. Kwi-inthanethi ungathola abafundisi abaningi, uze kuqala okuyinto ejimini ukunciphisa umzimba. Korpan Marina, isibonelo, ubhala izifundo Bodyflex.

Lena ukuphefumula izivivinyo ezikhethekile, kuyasiza ukusheshisa inqubo umzimba, ngcono kwegazi futhi ukunciphisa okhalweni selilonke. Kukholakala ukuthi umphumela isivele sobala ngemva 5-7 izikhathi. Kuyinto yokuzijwayeza lilula. Ekhaya, emsebenzini noma izithuthi zomphakathi - ungakwazi ukubhekana naso noma kuphi. Nokho, inkambo main sihlanganisa umsebenzi.

Ukuphefumula obonisa Strelnikova

Ukuhluka ukuphefumula umzimba inikeza yokuzijwayeza Strelnikova. Ukuze kwesisindo, lesi simiso Luhle - kusiza ashise okunamafutha izicubu iphinde ivimbele ekuqongeleleni Kilos owengeziwe. Nokho, ukuze uthole umphumela kwakuzomelwe umshado izikhathi 3 ngosuku.

Kwakubonakala le ndlela e-USSR, futhi ngesikhathi esifanayo isibe zithandwa kakhulu. It awasebenzi kuphela ulahlekelwe isisindo. alo focus eyinhloko empini yokulwa nezifo zokuphefumula, izifo zenhliziyo, iziyaluyalu ngokobulili. Ngakho, umphumela ukuqeqeshwa ngeke nje kwesisindo, kodwa futhi nokuvulwa wonke umzimba.

Yeka ukuthi kuhle izivivinyo ekhaya, kwesisindo kuyoba usizo olukhulu, futhi Ukudla abakhethiwe kahle. Uma kuphela ukudla okunempilo, ukuphuza amanzi amaningi nsuku zonke futhi wenze izivivinyo, isisindo esengeziwe ngeke uhlale isikhathi eside.