Kwabaningi besifazane, amathanga namathanga akuyona into yokuziqhenya, kodwa yinkinga yenkinga ehambisa ngaphezu kwayo yonke into. Kodwa-ke, ngisho noma izinkinga zalolu hlobo aziwawe, ungagcina ithoni nokuqina kwezindawo ezihle kuphela ngokuqeqesha okujwayelekile: akukho ukudla okuyokhipha imisipha yakho futhi kukukhulule. Ngaphezu kwalokho, izintambo eziqinekile nezindebe ukwandisa ngokuphawulekayo ukukhangiswa kwabamele besifazane! Kukhona ukuzivocavoca okulula kwezinyosi namadokodo, okuvumela isikhathi eside ukugcina ukuheha kwamafomu.
Ukugijima ezinqulwini namazinyo
Uma inkinga yakho eyinhloko ukuqoqwa kwama-deposit fat, khona-ke kufanele uphenduke kusebenza. Ayikho umehluko obalulekile uma uzogijima emgwaqweni noma esitokisini - ngaphandle uma kusebenza endaweni engokwemvelo kungalimazi inxeba namadolo. Kunoma yikuphi, kungakhathaliseki ukuthi unquma kanjani ukugijima, kubalulekile ukuthi uhlale usebenzisa ama-sneakers okuhle, kangcono-okuphakeme, emaqenjini, nge-shade yekhwalithi. Lokhu kuzosindisa amalunga akho.
Ngakho-ke, ukuze ulahlekelwe isisindo emilenzeni nasezintweni ekusebenzeni, udinga ukwenza imithetho eminingi elula:
- Qalisa okungenani izikhathi ezintathu ngesonto, isikhathi ngasinye imizuzu engu-30-40. Ukuqala, Yebo, kungenzeka ngo-15-20, kepha ukuqeqeshwa isikhathi eside kuphela kuholela ekutheni amafutha ashisa.
- Ngaphambi kokugijima, uphuze indebe yekhofi yemvelo ngaphandle kokushukela nekhilimu - lokhu kungumuthi oshisayo wemvelo, usebenza ngokubambisana nezivivinyo.
- Ungagijimi ngezinga elifanayo: ukusheshisa, qhubeka uhamba, isivinini esithile sokugijimela, sebenzisa ama-gradients - imisebenzi ehlukahlukene.
Uma uvame ukuzihlela ngokwengeziwe ukugijima, kungcono umphumela uzoba ngcono. Ukuze ulethe izintambo zibe ithoni, le ndlela nayo inhle, kodwa kungcono ukwakha ifomu elihle ngokuzivocavoca.
Ukuvivinya umzimba ngezinyopho nezintambo
Manje kunoma yiliphi iqembu lezempilo uzonikezwa izifundo ezinqulwini nezintambo - isinyathelo sokuvivinya umzimba. Kuzo zonke izinhlobo ze-aerobics, le ndlela yaba yindlela ephumelela kunazo zonke, nokho, futhi iyona edla kakhulu amandla. Kulesi simo, umsebenzi uhlelwe ekukhuphukeni kwesitebhisi esikhethekile, okukuvumela ukuthi ukwandise umthwalo ezindaweni eziyinkinga futhi ubahlule ngokushesha. Le nqubo inhle kubesifazane abakhuthele, abathanda ukuphishekela okunamandla futhi baqinile. Ukuqina okunjalo okwenqunu nezintambo nakho kunikeza umphumela wonke: isibalo sizoba slimmer, sleeker futhi sihle kakhulu, futhi imisipha izongena ku-tonus.
Ukuze uthole imiphumela esheshayo udinga ukuvakashela iklabhu yokuzivocavoca okungenani izikhathi ezintathu ngesonto, futhi ngalezo zinsuku lapho uzinikezele, zihlelele ukudla kwamaphrotheni , ukuze uthole ukubuyiswa kwemisipha okusheshayo.
Ukukhokhiswa kwamathanga neminyango
Uma ungenaso isikhathi esiningi samahhala, uhlelo olungcono kakhulu lwezinkalo nezintambo ukwenza njengento yokusebenzisa ekuseni. Lapha konke kulula:
- Ukufudumala: ukugijima endaweni engu-1-2 imizuzu, noma intambo yokuqhafaza (inombolo efanayo).
- Ukuhlala kwe-classic (ukuthatha i-pelvis emuva, ekhaleni ngamadolo angu-90) - amasethi amathathu ama-15 izikhathi.
- Ukuhlasela okuvamile - amaqoqo angu-3 wezikhathi ezingu-15 zomlenze ngamunye.
- Amakhilomitha ama-Makhi - - ama-3 weetjhumi ezili- 15 zomlenze ngamunye.
- Ukwehlisa: uhlezi emilenzeni ephansi emaceleni, uhlangothi olulunye ulungele umlenze wesokudla, bese uphakathi, bese ngakwesobunxele.
Lokhu kukhokhwa kungenziwa nsuku zonke noma zonke izinsuku, ngeke kuthathe isikhathi esiningi, kodwa kuzokwenza ukuthi kube nomumo omuhle emagqabeni nasezintweni.
Isiyinkimbinkimbi sezinyopho namathambo
Kuzophumelela kakhulu ukusebenzisa zonke lezi zindlela ngesikhathi esifanayo: ukwenza umzimba ngezikhathi zokusa, nokunye ukugijima nokuvivinya umzimba ngendlela kusihlwa. Ngalesi siphuthukisiwe, uzobona imiphumela ekhanyayo yokuqala emavikini angu-2-3.