Ukwenza isisu sibe sikhulu, futhi izinhlangothi zivele, kwanele ukulala embhedeni izinyanga ezimbalwa, ukudla amaqebelengwane ahlukene kanye nokudla okulimazayo. Ukuze ubuyele efomini ubone indawo enhle, kufanele uchithe isikhathi esiningi. Kukhona ukuzivocavoca okuphumelelayo kwesisindo sokulahlekelwa kwesisu kanye namacala, okuzokuvumela ukuthi ufike emgomweni wakho. Ngaphezu kokuqeqeshwa, kubalulekile futhi kunempilo efanele , ngakho-ke kubalulekile ukuyeka ukudla kwe-caloric, ukukhetha imifino, izithelo, imikhiqizo yobisi kanye nenyama yokudla.
Indlela yokuhlanza isisu nesinezi wesifazane?
Okokuqala, imithetho embalwa okufanele ilandelwe. Qeqesha kathathu ngesonto futhi hhayi ngaphansi kwesigamu sehora. Okubaluleke kakhulu yindlela yokwenza umzimba, kunokuba inani lokuphindaphindiwe. Ukwenza izivivinyo eziphumelelayo ukuze ususe isisu, kubalulekile ukuqapha ukuphefumula, ngakho ukwenza umzamo okudingayo ukuze uphume. Kwanele ukukhetha ukuzivocavoca kuka-3-4 futhi uzifake kuzo eziyinkimbinkimbi enkulu. Phinda ngamunye ezindleleni eziningana, wenze izikhathi ezingu-12-15 ngokuphindaphindiwe. Qala ngokufudumala, okungcono kakhulu ukusebenzisa umthwalo we-aerobic, isibonelo, ukunikeza okuthandayo, ukugijima noma ukuqhuma intambo.
Ukuzivocavoca ukuhlanza isisu namacala:
- Ukuphikisana . Ake siqale ngama-classics, ngoba lo msebenzi ulayisha kahle imishini . Ukwenza, zibeke phansi phansi, uguqe imilenze yakho. Izandla, ziboshwe ezinhlangothini, hlala eduze nezindlebe zakho. Ukukhipha umoya, phakamisa umzimba, ukhiphe amaphutha. Faka, buyela ku-FE. Kubalulekile ukuqinisekisa ukuthi ngemuva akusigobi emuva ephansi.
- "I-Pendulum" . Lokhu kuyindlela ephumelelayo yokuvivinya umzimba kwesisu, okuzogcina izinhlangothi ezingathandeki. Ungasuki kusuka phansi, gcina izandla zakho, zihlanjululwe ezinhlangothini, ukuze uzenzele ukugxila okwengeziwe. Phakamisa imilenze yakho ukuze bakha i-angle engakwesokudla ne-torso. Ukwenza ukudubula, wehlisa imilenze yakho ngokuhlukile, bese uya kwesokudla, ngakwesokunxele. Kubalulekile ukuthi ungawabeka phansi ukuze ugcine umthwalo njalo.
- "Ibhayisikili" . Ukuzivocavoca okuningi ukunikeza umthwalo omuhle kakhulu emisipha yesisu. Futhi, lapho uhlezi phansi, phakamisa imilenze yakho ekuphakameni okuncane, futhi ugobe izingalo zakho ezinhlangothini bese ubamba eduze kwekhanda lakho. Cindezela emuva ephansi ukuze ugxile umthwalo kuphela emshinini. Ukuphikisa, ukukhomba ugobe lwesandla esisodwa kumadolo ahlukile, bese-ke, phinda ngaphesheya. Phakathi nokuzivocavoca, gcina amahlombe akho njalo ngesisindo. Yenza konke ngokuhamba okusheshayo futhi ungakhohlwa ukuphefumula.
- Ukuphika okungavamile . Ngaphandle kokuphuma phansi, bhonqa amadolo futhi welule izandla zakho emzimbeni. Phenduka kuzo zombili izinkomba, ngezandla ezibheke ezithendeni.
- Side lath . Lokhu kusetshenziselwa isisu esiswini kusebenza kahle, kodwa kulula kakhulu futhi kufinyeleleke kuwo wonke umuntu. Themba eceleni kwakho bese udonsa umzimba ukuze udale umugqa oqondile. Isandla esisezansi kufanelekile ukuguqa kulayini. Khulisa i-pelvis ukuze umzimba ube ngisho. Ungaphenduli imilenze yakho, ungaphenduli emuva noma ungaphenduli.
- Izitayela . Thatha isikhalazo bese ubamba phezu kwekhanda lakho. Yenza ukuthambekela kuzo zombili izinkomba, uzama ukugoba ngokujulile ngangokunokwenzeka. Ungenza ezinye izintambo ngokuthatha ama-dumbbells esandleni ngasinye. Gcina izandla zakho ezinhlangothini bese wenza imithambeka ngokuhambisa umlenze phezu kwezintambo zakho phansi.
- I-hyperextension yamuva . Lo msebenzi ufanelekile kulabo abahilelekile ekuzivocavoca. Ibhentshi kufanele ifakwe emthambekeni we-25-45 degrees. Beka eceleni kwakho, ulungise ingxenye yangaphandle yonyawo ngaphansi kwezingqimba, futhi izinkalo kufanele zibe phezu komcamelo. Amandla angabanjwa ngemuva kwekhanda noma eduze kwesifuba, ngokuwahambisa. Ingemuva kufanele ibe flat. Yehla phansi uye nomuzwa wokulula, bese uphakamisa umzimba ku-FE.