Bonisani ukunciphisa umzimba kunye lyashek esiswini. Imithambo, ukufaneleka, umthambo ekhaya

Lo msebenzi kakhulu ilahleko ubunzima lyashek nesisu - yeyona intshukumo kunazo befuna ulawulo ngokupheleleyo phezu baqeqeshwayo izihlunu. Ezo imithambo kancinane, ngokuba esinqeni kunye osesiswini - ayikho nje iindawo ezithile ingxaki ababhinqileyo. Oku amalungu omzimba apho asemzimbeni ezifakwe ngamandla othile, ngokuvumelana ngokupheleleyo kunye awohluke ye zomzimba ababhinqileyo. Umele ukuba sele ibinzana elithi "awukwazi ubunzima bomzimba kuphela esisu okanye kwamathanga?"

Enyanisweni, ukuze ususe wayedla extra ukunciphisa umzimba umzimba uphela, kuphela indawo puffy. Kwaye, kunjalo, ngokuxhomekeke umthambo rhoqo uhlobo oluthile, ungenza ngcono izihlunu zakho zomlenze namaphephandaba, ukwenza ezi iindawo zomzimba ukusuka kwiindawo ingxaki iingenelo imbonakalo. Ukusuka kuluhlu olubanzi, olandelayo ngezantsi, uqinisekile ukuba sithathe lo msebenzi kakuhle.

Mahi ezinyaweni bemi

Sinikezela inguqulelo elungisiweyo ye uxabiso ngemizamo phantsi. Olu khetho inika enkulu ashushu-up phambi lokuqeqesha imilenze, njengoko oku iintshukumo ezilula zisebenza kakhulu, hayi kuphela izihlunu womlenze yangaphakathi sihlahla, kodwa izihlunu noxanduva lokugcina imali eseleyo.

Yima ngomlenze lakho lasekhohlo, wabeka izandla zakhe ngasemva intloko yakhe. Goba kwedolo sakho sokunene wendiza unyawo lwakho phezulu behla ibhuthi, lo gama kugcinwe ukushukumiseka ubuninzi unyawo. Sekunjalo nti unyawo lwasekunene emhlabeni, ulingisa ilungelo lakho oko. Phinda zamabanga reverse amaxesha intshukumo ezilishumi umlenze nganye.

Musa ukulibala ukuba wolule izihlunu zakho esiswini ukugcina ngempumelelo imali eseleyo.

ukutsibela lateral ekutyhwakrazeni

Simple aerobics ekhaya kwabasaqalayo ngokufuthi kuquka izinto amandla zakudala - squats kunye ukutsibela. Ukuba udiniwe ukwenza umthambo eziqhelekileyo, zama ukuba asebenzise ukuzilolonga wakho kunye ukutsibela icala ekutyhwakrazeni - zigxila lokufundiswa a izihlunu ezinamandla ngakumbi omabini kwamathanga ngaphakathi langaphandle.

Thatha indawo ukuqala, emi ngqo, bezisa iinyawo kunye, wabeka izandla zakhe phezu ibhanti. Thatha linyathelo ebanzi ukuya ekhohlo kuhla aye lunge kwicala njengesiqhelo, ayeguqa ngamadolo ekhohlo kwaye uzama ukuthabatha ezimpundu kangangoko kunokwenzeka emva. Kwayama isithende ekhohlo aphakamise umntla. Ngaphandle ukuthatha indawo yokuqala, ulingisa umlenze lakho lasekhohlo kuyo umzimba (lumkela ukuba angamchukumisi umgangatho ngaxeshanye). Yima nkqo kwakhona uphinde. lyashek elwe kunye nemfuneko esisu ukwenza ukuba nabameli-15 kwicala ngalinye. Ekubeni oku kubandakanya inkalo balancing, kunye noqeqesho imisipha yemilenze ziya babesebenza, kunye namaphephandaba.

Kulungiswe indlela ezintle sumo

Le intshukumo sisetyenziswa ngokubanzi ukulungiselela ukuqaliswa kwe amagumbi ballet kulo. Usenokuba uye waphawula ukuba yonke nabadanisi ngomzimba kunye nemilenze enomtsalane. Ukuphumeza ifomu efanayo ziya kukuvumela ukuba sibonise "style sumo ukuhlamba", apho bafumana abaqeqeshi sincoma kunyuswa ngesandla.

Yima nkqo, bezisa iinyawo kunye amadolo neenzwane wajika ngaphandle kwi-engile degrees amane anesihlanu. Thatha linyathelo ebanzi ukuya elunyaweni ekunene ukuya kwicala sehlise umzimba isezantsi kangangoko, ukugcina ngqo wakho. Ezinqeni, kufuneka ube sezantsi kangangoko kunako. Izandla yolula ukuya kumgangatho phambi kwakhe. Njengoko ubuyele imile ngokucotha ezayo unyawo lwasekunene ukuya ekhohlo ukuze ndikuve ukuqina zezihlunu, kunye izithende zoqhagamshelwano kuzolula izandla zakho phezu kwentloko yakho. Kulungiswe exercise "isimbo sumo ukuhlamba" yenzelwa amaxesha-20, iye ukutshintsha imilenze.

Kubalulekile ukuba baqaphele ubuchule efanelekileyo: amadolo kufuneka ibe ngaphezu ngeenzwane, kwaye andingekhe ndiwugqithe kubo.

lunge Deep ne uzisa ulwandiso

Ikhosi ezinqabileyo beemvavanyo ukunciphisa umzimba ngaphandle uhlaselo. Sinikezela ukukhanya ngokwaneleyo element kunye negama enzima, kodwa engamelanga ukuboyika ngokoMthetho zemidlalo: ukuncitshiswa ulwandiso kuthetha umbane ezingashukumiyo kwi pose apho unyawo lunqunyanyisiwe atshintshele osembindini lomzimba. Ukuziqhelisa, kubonakala lula.

Yima nkqo, iinyawo kunye, iingalo emacaleni akhe. Thatha phambili inyathelo ngonyawo lwakho lwasekunene kwaye kuhla aye a lunge obukhulu. Uprites ezintendeni phantsi ngaphakathi unyawo lwasekunene. Tsala i ngengqiniba ilungelo ngaphandle nomlenze wasekunene. Mamela yindibanisela imisipha ugcine le ukungaqondani imizuzwana elishumi. Emva koko akhululeke, tyhala phantsi emgangathweni Umlenze wasekunene ukubuyela sikhundla iqala. Phinda lo intshukumo ngesandla sasekhohlo. Le program ngokupheleleyo ukufaneleka ibandakanya ubuncinane kophindo ezintathu emlenzeni ngamnye.

Kufuneka kukhunjulwe ukuba umthwalo omhle isandla, ukuphumla nxamnye emgangathweni, ubonelela uxhathiso eziyimfuneko imilenze kwinkqubo lombane static.

umtya Side olunoluhlu

Njengoko yaziwa, kukho Ukrainian lunee ntlobo ezininzi isibiyeli kunye ngokuphakamisa izandla okanye iinyawo. Ngezantsi luguqulelo apho ngempumelelo asebenza ngezandla, nesiqingatha yonke asezantsi umzimba kunye core.

Ulale okwesibini ngecala lakho lasekunene Ungayami umphezulu wesiqingatha umzimba nengalo eyolukileyo ekunene, entendeni ekufuneka ngokuqinileyo ukuphumla nxamnye emgangathweni. Ukuqondisa umlenze sakho sokunene, wolule nakubhontsi phambili. Goba idolo lakho lasekhohlo uze ubeke unyawo lwakho ngasekhohlo emva umlenze wasekunene ukuze ethangeni wahlala elele omnye komnye, njengoko kwi bar kwicala zakudala. Hambisa ubunzima yakho unyawo ekhohlo ukuya ezinzwaneni ekunene ayifiki uchukumisa emgangathweni. Buthi amathanga kunye phakamisa umlenze wakho wasekunene phezulu kwedolo yakho yasekhohlo. Bamba le isikhundla yesibini enye uze iwe phantsi lathi gwantyi phantsi. Oku kubaluleke ngokukhethekileyo ukunciphisa umzimba kunye lyashek esiswini ukwenza izihlandlo ezili-15 kwicala ngalinye.

umsebenzi static on cinezela

Ukuba, nangona zonke okubhaliweyo neevidiyo imiyalelo, kunjalo asiyiqondi ngokupheleleyo ukwenza indlela twist ukuze izihlunu zakho esiswini bafumana bemi umthwalo, zama ngokubuyisela ukuzilolonga ombane yesiqhelo static. Ubunzima leenketho, kuba kuphela izitena owasungula ezininzi ezahlukeneyo. Kodwa ukusebenza imicu kuthetha ubukho indawo free. Kuthekani ukuba le ndawo amaxesha ngaphantsi kwesibini, kwaye bema ngaphandle nje umzuzu ngemidlalo ezifudumeleyo-up? Zama ukwenza ezintsha ukunciphisa umzimba kunye lyashek esiswini enika ubunzima izihlunu zakho esiswini, yaye akafuni ufuna izinto zokusebenza ezithile.

Lala phantsi ngomqolo niziphakamise imilenze yakho, amadolo baphikele kwindawo engile ekunene kwaye ukhululeke iinyawo zenu. Yolula izandla zakho, wabeka izandla zakhe phezu emathangeni, ngokulandelelana. Thatha umoya kwaye (uwukhuphe) nsinya eendaba, ngokucinezela umva lwakho zesanda kwaye ngexesha elinye - ezinqeni zakhe ezandleni zakhe izandla zakhe phezu lesinqe sakhe. Imilenze ngexesha elinye kufuneka isoloko kwindawo enye. Hlala ombane for yesibini enye, ngoko khululeka. Inkqubo imfanelo elifanelekileyo ibandakanya ukuya ngeeseti ezintathu le mithambo, iseti nganye iqulathe kophindo ezilishumi ngaphandle ikhefu.

Ukuba ufuna ukwazi ukwenza indlela ukugoba kakhulu kakuhle, landela into ecetywayo nenguqulo. Kwi siphefumla, phakamisa intloko negxalaba yenu iincakuba off emgangathweni, ukugcina engqondweni kunye namandla cofa entendeni yesandla sakho kunye esinqeni kunye. Inspiratory kancinci ukwehlisa amagxa kunye emva kwencakuba emgangathweni.

Press ngemilenze yakho bawela

Kunika umdla intshukumo loans ukusuka Pilates zoqobo. Ngenxa izihlunu ingcaciso ngokuphindiwe likuvumela ukuba ngokukhawuleza wenze esinqeni omhle.

Lala phantsi ngomqolo, iingalo wolula ecaleni umzimba. Yandisa yomibini imilenze, zisenze ukuya eluphahleni awelela (iqatha ekunene kufuneka sibe ngasekhohlo). Ngenxa draw amandla esiswini, uphefumlela ehlisa imilenze yakho malunga amane anesihlanu degrees. On ngumphunga, abuyele kwindawo yokuqala, uze ke uye lingaphezulu, ukuba uzama ukuba bachukumise ekuncothukeni kweentende zeenyawo komgca apho eludongeni lahlangana eluphahleni.

Isidingo sokulinganisela kunye ngezigalo ukuphumla nxamnye emgangathweni. Gcina indawo for yesibini enye, uze emva koko kancinane sibuyele endaweni yaso yesiqhelo, aze aphawule le ombane udlula emqolo esinqeni. Phinda umthambo ecetywayo ukunciphisa umzimba kunye esiswini amaxesha lyashek ezilishumi - oko iseti enye. Kuba ukuzilolonga epheleleyo uyakwazi ukwenza ukuya iiseti ezintathu.

inkululeko yokuzikhethela

Unako ukulandela inkqubo ecetywayo, kodwa ungafumana nje kulo isibini olulandelenayo, umdla kuwe ngokobuqu, yaye ukuze zibandakanywe kuqeqesho eqhelekileyo. Eyona nto ibalulekileyo - ukubona siseko rhoqo yaye wazimisela ukuya target.