Ngenkathi abesifazane abanomfanekiso wesigcawu "unxantathu" bekhalaza nge-chinku kabili futhi bathola izandla, futhi "ama-apula" athambekela ekuphambaneni umshini, uhlobo lwe-"pear" lushaya ngokungapheli ngokugcwele kwemilenze namadolo. Ekusebenzeni okukhuthele, ikakhulukazi ngokuhlanganiswa nokulethwa okulungile, kungenzeka ukubeka ngokushesha ngokwanele ukuze wenze noma iyiphi ingxenye yomzimba.
Ukuvivinya okulula kakhulu kwemilenze yokulahlekelwa isisindo
Amantombazane amaningi afuna izindlela ezilula kodwa eziphumelelayo zokunciphisa imilenze , ngoba ukufunda izakhiwo eziyinkimbinkimbi abanaso isikhathi noma isifiso. Kulesi simo, impendulo ilula: uzosizwa ngomsebenzi omdala omdala. Kuneminye imithetho esiza ukuyijika ibe yisikhali esihle ngokumelene namafutha:
- Ukugijima kufanele kube njalo, okungenani izikhathi ezintathu ngesonto. Konke okunye kungukuchitha isikhathi, ngaphandle kokuthi wena-ke, usebenzisa izinsuku ozophuma kuzo ukuya e-aerobics neminye imisebenzi eklabhu yezempilo.
- Umzimba uhlanganisa indlela yokwehlukanisa amafutha ngokufaka imizuzu engama-20 yokuqeqesha, yingakho kungenzi lutho ukugijima ngaphansi kwemizuzu engama-30-40. Yiqiniso, kudingeka siqale ngesibalo esincane.
- Ukugijima kufanele kube okuhlukahlukene: kuyashesha kakhulu, khona-ke kancane kakhulu, bese kuqhuma, bese ungena egqumeni. Kuyaphazamisa, kodwa ungakwazi ukuhamba ngomzuzu owodwa nomzuzu wokuzivocavoca okunjalo. Into eyinhloko akusiyo ukuyeka wonke umsebenzi!
- Ukubandakanya ukushisa kwamafutha omvelo wemvelo: indebe yekhofi ngaphandle kokushukela nosawoti, kodwa nge sinamoni, kuzokusiza ukuba udle amandla amaningi futhi ungakhathali. Udinga ukuphuza imizuzu engu-15 ngaphambi kokuqeqeshwa.
Izenzo ezinjalo zokulahlekelwa isisindo ezindaweni eziningi zitholakala kuphela ngesikhathi esifushane kakhulu. Esikhathini esibandayo kulungile kakhulu ukuthatha indawo yokugijima ngezintambo. Udinga ukuqeqesha kahle - ukuhlanganisa iminithi yokuphamba nomzuzu wokuphumula.
Isethi yokuzivocavoca umzimba emilenzeni elula
Imithwalo ye-aerobic ngokuvamile ibizwe ngokuthi iyakufanelekela ukulahlekelwa isisindo, noma kunjalo, akuwona wonke umuntu ozithandayo. Abaningi bayazibuza ukuthi yiziphi izinto zokuzivivinya imilenze engenziwa emakhaya. Kunezinketho ezimbalwa ezinjalo, futhi sizocabangisisa kakhulu. Le nkimbinkimbi inemininingwane ejulile futhi ikuvumela ukuba usebenze ngamaqembu ahlukene e-muscle:
- Njengomfudumala-up, gxuma ngentambo emizuzu emi-5. Lesi yisimo esibophezelayo - imisipha kufanele ifudumele, futhi ukuzwakalisa ngokwabo kuyasiza kakhulu ekulahlekelweni kwesisindo.
- Qala ngama-sit-up classic: izinyawo zamaphethelo ububanzi ngaphandle, izandla phambi kwakho. Thatha isikhumba emuva, bhonsa imilenze yakho engeni ye-90 degree. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
- Ngoba ohlangothini lwangaphakathi lwethanga kukhona ama-squats amahle "sumo": imilenze ibanzi kunamahlombe, amasokisi abheka kude kakhulu ngangokunokwenzeka, izandla ezinqulwini. I-Squat, ugcina umhlane wakho uphahla. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
- Umsebenzi omuhle kanye nokuhlaselwa okudala okuhle: ukuma ngokuqondile, isinyathelo esisodwa ngezinyawo, i-angle emadolweni kufanele ibe ngama-90 degrees. Yenza izinyathelo ezintathu ezihamba kahle emadolweni, bese uqaqa ukushintsha isimo semilenze. Yenza amaqoqo amathathu izikhathi ezingu-10.
- Emva kwalokhu, ungaya kunguqulo elula. Hlala kuwo wonke ama-four, buyisela umlenze oqondile. Yiphakamise phezulu ngokusemandleni, bese uphinda ngomlenze wesibili. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
- Hlala kuwo wonke ama-four, buyisela umlenze oqondile. Ukuphakamisa, ukuguqa emadolweni, ngokusemandleni akho, bese uphinda ngomlenze wesibili. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
Ukuzivocavoca kwemilenze yokulahlekelwa isisindo kuyoba ngempumelelo kakhulu uma ufa isifiso sakho bese ushiya ama-sweet, fatty and floury. Lokhu kungadliwa kuphela ngamanani amancane kuze kube ngu-12.00. Ngakho ubeka isibalo ngokulandelana ngokushesha.