Ngezikhathi zonke, kwakuyizivivinyo eziwudinga kakhulu-emva kwakho konke, kusukela ezikhathini zokuqala lapho kuvela owesifazane, isifuba sakhe sidlala indima ebalulekile. Manje-ke, akuyona ikhulu le-19, futhi akekho ozokuphoqa ukuba udonswe yi-corset ukuze udinwe, kodwa umshini omncane usasebenza. Ukuze ugcine isibalo sakho, kwanele ukunikeza imizuzu engu-20-30 kuphela kathathu ngesonto. Uma unenkinga ngamafutha omzimba okweqile, kuzodingeka ukwandise lesi sikhathi ngandlela-thile.
Kungani amantombazane engadingi ukuzivocavoca kwamazinyo ngama-dumbbells?
Ukholo lwakho luzokhulunywa uma uhlale wenza imishini elula ehlose ukuqinisa imisipha yomzimba kanye nemisipha yomzimba oblique . Ngendlela engalungile, imisipha ingaqala ukwanda - futhi ngumthwalo ongasiza kulokhu.
Ukuze unciphise ivolumu ekuziphatheni , i-aerobic kanye ne-cardio-operation isebenzise ngokwesiko - imithwalo ngaphandle komthwalo, ngesisindo esincane kanye nenani eliphezulu lokuphindaphinda. Le ndlela ayikho ekwenzeni ukwanda kwemisipha futhi ayiphathanga ukuqina kwesifazane. Kodwa ukusetshenziswa kwe-barbell noma izidumbulu kuholela ekuqhumeni kwemisipha, kwandisa ivolumu yabo futhi, ngenxa yalokho, kukhulisa isikhumba ngaphambili. Iphutha lesifazane elivamile liwukusebenza komzimba wokuzivivinya wesilisa esikhwameni "kugoba eceleni."
Ukuzivocavoca, lapho uphambukela khona ngokuqondile, ubambe isifuba esandleni sakho, kusiza ukuphambanisa imisipha ye-oblique yesisu bese wandisa isiqalo sakho! Lo msebenzi awufanelekile kwabesifazane.
Ukuzivocavoca okuphumelelayo kwesikhumba
Ungakhohlwa ukuthi ngaphambi kokuzivocavoca kwesinqe nokucindezela udinga ukushisa okulula okulula: welula, usebenzise imithambeka emuva nangaphandle nangemuva, ugijima umzuzu ngomzuzu. Lokhu kuyokwanela ukufudumala imisipha futhi kungabalimazi ngesikhathi sokuqeqesha.
- I-Hoop. Ukuguqulwa kwesigqomo esihle esidala kuyisisekelo seyinkimbinkimbi yesikhumba esihle. Inomphumela omningi: okokuqala, iqinisa imisipha ye-oblique, i-rectus abdominis nemisipha yangemuva, futhi okwesibili, iveza umphumela wokubutha, okwenza igazi ligele esiswini bese kuphazamisa ukungena kokuqala kwamafutha kule ndawo. I-hoop evamile kufanele iphikiswe imizuzu engu-10-20, isilinganiswe - 7-10 amaminithi ngosuku.
- Ukulala phansi, imilenze igobile, izingalo ngemuva kwekhanda, izimbongolo zibheke ezinhlangothini, zikhuphuke. Yenza ukuphikisa okuqondile, ukukhipha ama-blades phansi. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
- Ukulala phansi, imilenze igobile, izingalo ngemuva kwekhanda, izimbongolo zibheke ezinhlangothini, zikhuphuke. Uphendulela ukuhlanekezela: khipha imilenze namadoloki kusukela phansi. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
- Ukulala phansi, imilenze iqonde, weluleke phezulu ngephansi, izandla ngemuva kwekhanda, izintambo zibheke ezinhlangothini, zikhuphuke. Gcoba imilenze namadokodo ukusuka phansi bese uhamba phezulu, njengokungathi bezama ukuwacindezela okuthile. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
- Ukulala phansi, imilenze igobile, imilenze yokunene ihlezi ngakwesokunxele, izandla ngemuva kwekhanda, izintambo zibheke ezinhlangothini, zinyuka. Ijoka elingakwesokunxele lithelela emadolweni. Bese uphinda ngakolunye uhlangothi (phohla ngakwesokunxele ngakwesokunxele emadolweni bese ufinyelela ku-elbow kwesokudla). Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
Ukwenza okunzima okunzima kakhulu izikhathi ezingu-3-4 ngesonto, usheshe uzibeke ukuze uthole isibalo. Ukufeza imiphumela ecacile, ungabandakanyi kusuka kufulawa wokudla, omnandi namafutha. Uma ukudla kungalungile, ukuzivocavoca kungenza umphumela ophuze kakhulu, kodwa ngokuhambisana nokudla okunempilo uzozihlola ngokushesha imiphumela yemizamo yakho.