Eyona isebenzayo umthambo ukuze nokutha emzimbeni nesisu namacala: ukujongisiswa kwakhona kuluhlu kweziphumo kwaye ingxelo

Akukho abantu ehlabathini asifuni ukuba inani ezibhityileyo ezintle. Esiswini yenye yeendawo ezininzi eziyingxaki, futhi ayibulale ngeesentimitha eziyi-excess esinqeni ngoncedo ukutya efanelekileyo kuphela nzima, nangona kubalulekile. Yintoni uhlobo umthambo ukuze ubunzima ilahleko isisu kunye namacala zezona ngempumelelo?

Okokuqala, ukwenza abahlobo kunye Cardio!

Eyona ndlela ibhetele aqhumisele ngenqatha asele Amazing Cardio, ukongeza, ukuba umsebenzi omkhulu ukuphucula inkqubo sentliziyo. imizekelo emihle ziyahamba, ukubaleka, ukuqubha, aerobics, ukukhwela ibhayisikile, ukudanisa, imidlalo esebenzayo kakhulu angenjenjalo intenetya yomnyazi. Yonke eyenza ibethe ngokukhawuleza intliziyo kwaye ikhawulezisa izinga lentliziyo, ubuncinane imizuzu engamashumi amabini, lukwakhuthaza ukutshiswa amanqatha, ngenxa yoko, isikhumba uba uqhuba.

Into yokuqala ekufuneka ucinge ukuba ufuna nsinya esiswini kwaye wenze iglasi olumnandi kwi Cardio. Kuyaziwa ukuba kwehle ubunzima kwindawo ethile omnye ayiwenzi, phantsi kwayo nayiphi na amanqatha umthambo kutshiswe ngokulinganayo wonke umzimba, ngoko Cardio - oku enikusweleyo, kwaye kaninzi ngcono. Kubalulekile ukuqonda ukuba enye, oko nani slim yaye besempilweni, awubhityanga, akunakwenzeka ukuba ukucinga ngaphandle yokuphila asebenzayo. Njengoko bathi, kufuneka ukuhamba, yaye la amazwi alambathayo.

B er kunye x odba

Le mithambo best for elwe esisu kunye namacala ziquka amaholo njengesiqhelo, ngexesha leyo ebandakanya zonke izihlunu zomzimba. Ezicetyiswayo I elula isisu xa ehamba, kwaye zama ukugcina ekhawulezile. Bekuya kuba mkhulu ukuqeqesha umzimba wakho ukuba uhambe yonke imihla imizuzu engamashumi amathathu. Phantsi umthambo qiniseka ukuba usele amanzi amaninzi.

Uqeqesho Weight

Bonisani ukuba ubunzima ilahleko isisu kunye icala ubunzima eyongezelelweyo kuphela kuba nempembelelo entle ukutya, kodwa omeleze amathambo kunye nokuthintela kwamathambo kamva ebomini. isakhiwo kwemisipha kangangoko kunokwenzeka ngaphandle kokuphakamisa. imisipha Good yapompa qhoboshela zombini liqiniswe umzimba macala imilo ababhinqileyo kunye abangamadoda. Ukuba njengamandla imithwalo abanakuswela nsinya isisu, yenzani ngenqatha, njengokutsha ukusebenza esiswini namacala ezongezelelweyo iintsimbi.

yoga

Yoga lusebenza ngokufanayo zokuqinisa umzimba wonke, ingakumbi ngokuphathelele kwizihlunu esiswini kunye umva. Iphucula ukuma nokuphefumla umthambo ukuze elwe esisu kunye emihlubulweni ngokuyimfuneko ifakiwe eklasini. Uyakwazi ukwenza Pilates, eyona nto ibalulekileyo - kukufumana ezo izinto eziya kumkholisa aze kusonwabisa. Oku kuza kuphucula kakhulu amathuba okuba ilahleko eziphumelelayo.

ukuca-

Eyona nto ibalulekileyo ekufuneka uyenze - kukuba kwiprogram ingqondo. Kwakusazeka ukuba izihlunu inzima ngaphezu kwamanqatha. Ukuba usebenza benemizimba, ungazuza wayedla ezimbalwa, ukulahlekelwa cm esinqeni. Akukho mfuneko ukuthembela kumanani esikalini ukulinganisa inkqubela yakho, kubalulekile indlela umntu avakalelwa ngayo aze akhangele. A kuhle inkuthazo kuba bambi, umzekelo, wakho okuthandayo iijini ubukhulu ezincinci. Xa ukwehlisa umzimba kubalulekile sengqondo esifanelekileyo kunye nomonde.

Kunye veki nganye uqeqesho olusebenzayo kunye nesondlo esifanelekileyo uya kubona utshintsho ezincinane mnandi emzimbeni wakho, yaye oku kumele ukunika ithemba nenkuthazo ukuze kuphuculwe ngakumbi. Buyiselani ngokwakho for kilogram nganye elahlekileyo, kodwa hayi iiteki ngokuya yokubonela, cinema, ubuhle salon, okanye umzekelo, ukuthenga ilokhwe entsha.

ngendlela echanekileyo

Gcina ngendlela echanekileyo lufundiswe esikolweni, yaye enyanisweni akukho nje kuluncedo ukuba emva kwakho, kodwa kusekhona amahle ezintle ubuhle ezikholekileyo. Xa uhamba, kufuneka uzame ukukhangela phezulu kangangoko kunokwenzeka, yaye oko kufuneka nje ukuqondisa up. Ukuphucula indlela yokuma kuya kunceda ukuzolula kunye umthambo elula ukuba elwe esisu kunye emihlubulweni. Indoda xa ukuwuqhuba umsebenzi, ukusebenza kwi computer, ndidle kwi cafe, ehleli nice kunye ngqo, ziye ethobe kusoloko bit ayinyamezeleki. Ngokwenza ezi zinto zilula, singakwazi kukhangela ubukhulu ezincinane.

Cycling

Bonisani ukunciphisa umzimba isisu ziquka ngebhayisekile. Kuye kubonakele ukuba lo msebenzi elula ivuselela umsebenzi esiswini kunye nemikhosi ukusebenza lwangaphakathi nolwangaphandle elibhalwe ngokumileyo nezihlunu esiswini nokuba ngempumelelo ngaphezu twist yemveli. Ukuba akunakwenzeka ukuba ukukhwela ibhayisekile yokwenene, ungenza ndiyenze bexelisa elele ukhuko phantsi.

Ukuqala isikhundla: engqengqe ngomqolo, imilenze bagoba emadolweni kwi-engile degrees 90, izandla emva intloko yakhe, oko akuthethi kuxabisa kakhulu ukuba noxinzelelo entanyeni. Phakamisa umzimba wakho ongentla uze uphendule ngapha umzimba, yanjalo ekunene kunye namacala ekhohlo ngexesha elifanayo Ukucofa enyovwayo ibhayisekile virtual kunye engqinibeni uchukumisa idolo esahlukileyo. Zama ukugcina iingalo zakho luvuleleke kangangoko kunokwenzeka. Yenza 12-15 kophindo (kanye ngasekunene, esinye ngasekhohlo ithathwa ngexesha) ukulungiselela 2-3 iiseti.

Ukukhulisa imilenze

Le mithambo ngokukuko esisu kunye namacala kungenziwa kuphela ejimini, kodwa ekhaya. Ukuphakamisa imilenze inegalelo ilungelelanise eludongeni osecaleni esiswini, apho ezi obliques asezantsi yangaphakathi (ab asezantsi). Ukuba kwenza phezu bar, ngoko indawo ukuqala ziya sixhonywe kwi bar iingalo zenu, ukuphefumla, ukugcina imilenze yakho kunye, uwukhuphe agobe kancinane amadolo yakho ndibanyothule, kuhle nje ngentla degrees 90. Ukuze ukulibala umzuzwana kwesi sikhundla, ngoko chu ezansi umlenze, ngoxa kwindawo ilenga.

Inguqulelo nobunzima kakhulu yinto imilenze ngqo emcela kunye amathuba emacaleni ngasekunene nangasekhohlo. Uya kuba kwanjalo ampontshwe kunye obliques zangaphakathi. Ezi umzimba ngenxa elwe esisu kunye namacala nga kumana ngencwadana tsala-ups ukukhuthaza izinga lentliziyo, kodwa sele ilungele ukuba iimbaleki ezingaphezu phambili.

Fitball ukuze akuncede!

umthambo Ezinkulu isisu ezi-Push-ups kwi bar kwi fitball. Indlela ukukwenza oko? Kuyimfuneko ukuba ibe kwimeko ingalo kumgama nama-30-40 cm ngaphandle kwi indawo fitbol abadala. Kufuneka aqinisekise ukuba umzimba wonke umgca ngqo ukusuka entloko ukuya toe. Emva koko, ngokucotha kume umlenze yakho yasekunene emgangathweni ukutsala idolo yakho esifubeni sakho, ukuba ahlale kule ndawo ixesha elide. Emva kokunqumama phezulu kancinci ukwehlisa umlenze umva phantsi uphinde efanayo kunye unyawo lasekhohlo. Njengoko i bonus kongezelelwa uyakwazi ukwenza ukutyhala kwi ibhola phakathi koboniso. Yenza 2-3 Iiseti amaxesha 10-12 kwicala ngalinye.

Linegunya phezu kwesitulo

Indlela ukunciphisa umzimba (ukususa esiswini fat)? Uluhlu loqheliso kufuneka nakanjani iquka iintlobo ezahlukeneyo esonta. Oku kulula xa uqala, lo msebenzi wenziwa ngeendlela ezahlukeneyo. I inyuka utyekelo kwibhentshi, kokukhona uxhathiso. Beginners ungakwazi ukuqala nge kumgangatho othe tyaba ngokupheleleyo. Okunye linegunya complex ukwenza lichotshelwe ekhethekileyo (unokunikezelwa kwi gym nganye), apho ithambeka ngokulinganiselwa kwakhe malunga 45 degrees. Beka phezulu entloko, encotsheni ithambeka, neenyawo emazantsi (hayi enye indlela ngeenxa!), Amadolo onke. Nokubamba kwibhentshi ekhosi ngokucotha ukuba uwukhuphe ndaxhwitha amadolo yakho esifubeni sakho. Kancane umzuzwana, emva ukuya kwindawo yokuqala. Yenza iiseti 3 nabameli 10-12.

Ukuhamba ngesandla

Uqheliso ngokuba elwe esisu kunye namacala zendlu singabandakanya isifundo plain olulula kodwa kakhulu olusebenzayo isandla-hamba. Ukuqala isikhundla: emi, iinyawo igxalaba magxa. Kufuneka sigobe esinqeni, bekwayame phambili, wabeka izandla zakhe phezu emhlabeni phambi kweenyawo kunokuba kancinane agobe amadolo xa kuyimfuneko. Emva koko, ngokucotha "ukuhamba" izandla zakho phambili kude kude imilenze kangangoko kunokwenzeka. Kule ndawo (umtya) kufuneka kulibaziseka ixeshana, ngoko xa imilenze ngonyawo lonwabu kufuneka ukubamba isandla, leyo nayo emgangathweni. Emva koko kufuneka aphakame uphinde umthambo izihlandlo 10-15.

X-pushups

Physical ukusebenza elwe esisu kunye namacala akakwazi ukwenza ngaphandle zonke iintlobo push-ups, apho ukongeza kumaphephandaba isebenzisa emva neengalo kakhulu. X-ups ezi olukhulu Amazing lomzimba. Uphawu lo msebenzi uthwele element. Ukuzama ukuba ukulondoloza ukulinganisela ebangela izihlunu ukuze isebenze kakuhle. Kuqala yesiqhelo push-ups, ngoko ke kufuneka ukuba babuyele kwicala kwaye baphakamise omnye nengalo phezulu. Ukuba yenziwe ngokuchanekileyo, i pose bekuya kufana unobumba "T". Emva kokufumanisa uzinzo kule ndawo kufuneka ukuba aluphakamise umlenze, iSayensi neThekhinoloji nesikhundla inkwenkwezi, okanye ileta "X". Emva kokunqumama emfutshane, kufuneka ubuyele kwindawo yokuqala uphinde into enye kwenye indawo.

umtya Low - umthambo kumnandi ukuba esinqeni

Indawo iplanga isebenze phantse kuzo zonke izihlunu zomzimba. Lo msebenzi jikelele kwenziwa ngale ndlela ilandelayo: wabeka ngesa- emgangathweni, iingalo zakho ngqo phantsi emagxeni akho uze ukuqondisa imilenze ngokupheleleyo emva komhlana wakhe, ugobe amadolo. Iqhinga yalo msebenzi kukuba ube ezinjengokunxusana emhlabeni. Kwesi sikhundla, kwaye sihlale, ngaphandle kokwenza nantoni na eyenye. Ngoko ke kufuneka ukuba isantya phantsi ngamadolo akhe, zokutshintshelwa umthwalo evela iingalo aphezulu, niphumle imizuzwana embalwa uphinde umthambo. I kunokwenzeka elide ukugcina uzinzo, ngcono. Ukuba wenza lo msebenzi ngokuchanekileyo, i mhlawumbi kuqala iya kugcinwa kuphela imizuzwana-20, oku ke kuqhelekile. A ukhetho phambili ngakumbi kukuba ukubamba umzuzu omaxa 1 umzuzu, oku kuphunyezwa yi uqeqesho rhoqo.

Xa inzondelelo yabo ukuba amaphupha esinqeni musa kufuneka ukubamba nembono ukuba okukhona - ngcono. Akukho mfuneko ukwenza umthambo esiswini yonke imihla. imisipha esiswini kakhulu kuphumla kwakhona phakathi ukusebenzisa, ukuze sibe nako ukuphuhlisa ngempumelelo kwixesha elizayo. Kuyanconywa ukuba asebenze ngokusebenzisa le yinxalenye yomzimba kabini ubuninzi ngeveki, ngokwenza umthambo ngamnye iiseti ezimbini okanye ezintathu 10-25 kophindo. Ukuba kuvela ukwenza kophindo ngaphezulu kwe-25, ngoko ke mhlawumbi, lo msebenzi wenziwa kakuhle, kwaye ke ngoko kufuneka ukuba basebenze kuyo buciko.