Yiqiniso, izikhumba zezinwele zingabheka imilenze ibe yinkimbinkimbi futhi inhle kakhulu, kodwa amandla abo anemkhawulo, bese siqala ukucabanga ngalokho esingakwenza ngokwabo ukuthuthukisa idatha yangaphandle yemilenze yethu.
Ukuze ukhethe isethi yokuzivocavoca kwemisipha yemilenze, umuntu kufanele abheke isibonelo sabanikazi bamalungu afanele ngempela, nalabo abadansi nabazivocavoca, abahlinzeka ngemilenze ngemithwalo eningi ngokweqile. Imigqa ibambe isisindo somzimba wethu, ngokufanele, imvelo ibenze ibe nzima kakhulu. Futhi uma amandla angokwemvelo engasetshenziswanga (hhayi ukuhamba, egibela i-elevator, ukushayela indlela yokuphila yangasese), ke ekugcineni, imilenze yakho ngeke ibe yinto ekhangayo kuphela, kodwa futhi ibuthakathaka, ingapheli.
Ukuzivocavoca
Ngakho-ke, sizozama ukunikeza umthwalo ogcwele emisipha yemilenze ngosizo lwezivivinyo ezilandelayo.
Sizokwenza uhlelo lwe-circular for the development of the muscles of leg - umsebenzi ngamunye imizuzwana engu-30, kukhona ikhefu phakathi kwabo - nemizuzwana engu-10. Ngemuva kokuphela kweyunithi, phumisela iminithi elingu-1, futhi wenze amabhulokhi angu-2 ngaphezulu.
- Ingabe ama-squats ane-jumping. I-Squat, izandla zithinta phansi, ziqondisa imilenze, ziphule phansi bese zilula izandla. Ngokuyinhloko, lokhu kuyisisindo ngamandla emisipha yemilenze kanye nokupompa izintambo.
- Sifika izandla, imilenze iqondile.
- Simi kuwo wonke ama-four, imilenze egobile emadolweni iphakamisa ngokunye nge-exhalation.
- Silala phansi, sibeka izandla emzimbeni, sisuka ngesikhathi esifanayo ukusuka emzimbeni nasemzimbeni, nasemilenzeni yokuphefumula, ekuphefumuleleni asiwahlezi imilenze noma ikhanda phansi kuze kube sekupheleni.
- Sithatha isikhwama esinamasisindo, siyifaka emahlombe. Imigqa ivuliwe ngokubanzi kunamahlombe, amasokisi abukeka ahlukene, ngezandla eziphethe isikhwama. Ekuphumeni kwethu senza ama-squats "plie", ngokungafaki sibuyela ku-FE. Lokhu kuyisisindo esihle semisipha yangaphakathi yemilenze. Isikhwama kufanele "sidonse" ngaphakathi kwayo, futhi singashenxiswa, okuyinto, kulokhu, kuyoba iphutha elikhulu.
Uma ufuna imilenze yakho ilahlekelwe isisindo, ngeke ube nokuqeqeshwa okunamandla okukhethekile emisipha yemilenze yakho. Ukulahlekelwa isisindo kungenziwa okufanayo, ngenxa yokusheshisa kwe-metabolism. Futhi indlela engcono kakhulu yokuyisebenzisa iyisisindo somsipha, esidla amandla angaphezulu kakhulu kokuqukethwe kwayo kunamafutha.
Imisipha izokunika isisindo somzimba, ngisho nasesimweni sokuphumula, yingakho sikhuthaza ukuthi wenze ama-squats ahlanganiswe nokuzivocavoca emasontweni, kanye nokusebenza emshinini.