Ukutshaja ekhaya ukunciphisa umzimba. Isethi loqheliso

Oko yaphela ebusika. Lifikile ixesha lokuba singazifihli abangenazimpahla zifudumeleyo kwi kwigunjana ukunyamekele uhlaziye ngubo lwakho ngexesha lehlobo ezayo. Kodwa yintoni Kuyamangalisa ukwazi ukuba asongezi ingubo zakho ozithandayo, iilokhwe iisuti. Kwaye kwiimeko ezininzi ilixesha ebusika kusinceda ukuba mkhulu kakhulu. Kodwa kususa kubo ziyabhatalisa ekhaya. Elwe kufuneka enze uthotho olulandelenayo ukuba akhokele yokuphila asebenzayo nidle okulungileyo. Ukuze ufumane inkcazelo engakumbi ngokuphathelele ugcino kwemali ekunciphiseni ndithi kweli nqaku.

Ilungelo sengqondo - ingongoma ebalulekileyo ekuphumezeni nayiphi na injongo

Ukuba sele wagqiba ukuba unciphise umzimba ngenxa ixesha ehlotyeni, eyona nto phambi uqeqesho iqwalaselwe kakuhle. Okokuqala, fumanisa ixesha lenu xa akuyi kuba bani kunye nto ophazamisayo. Okwesibini, ukufumana uprinte umfanekiso efanelekileyo yakhe, umzekelo, kusenokuba umfanekiso weqonga ozithandayo okanye umdlali kwindawo bra. Esi sithuba ifoto kwi ifriji egumbini apho wena ufuna ukwenza okuhle.

Indlela ukwenza imithambo ekhaya?

Xa sele unayo sengqondo esifanelekileyo, asifanele silibale ukulungiselela isithuba nezixhobo ukutshaja. Umzekelo, kuya kufuneka ukuba yabashiya, dumbbells 1.5-2 kg, intambo, itawuli, ibhola fitbolny kunye nentsuba amancinane amanzi.

Abo banomdla nako ukufumana iiglavu ezizodwa kwezemidlalo (ngaphandle kweminwe) ukunceda ukuthintela ukutyibilika izandla, umzekelo, eklasini okanye dumbbells ngelixa esenza ukutyhala-ups. Kakade ke, musa ukulibala malunga ingqokelela umculo wakho umculo owuthandayo zesingqisho kunye zigcawu.

imithetho Ten engundoqo ukunciphisa umzimba

Ukuze isigxina sakho fitness bazisa ekwiqondo eliphezulu, zama ukuba uyigcine le mithetho ilandelayo:

• Zama ukutya malunga neyure ngaphambi Amazing yakho;
• ngexesha ezemidlalo basele amanzi non-nezihlwahlwazayo (1-2 SIP ngexesha);
• ekupheleni Amazing ungadli malunga 3 iiyure;
• Ngokunqwenelekayo umzimba ngamnye kufuneka enze izihlandlo ezingama-50, kodwa lo mthwalo ukwenza zigaba;
• Nayiphi abize ukufaneleka iqala efudumeleyo-phezulu (okulungileyo mabafudumeze izihlunu zakho ziya usizi lwenu ukulimala, komsipha kunye nezinye iziphumo ezibi);
• ukwenza uqeqesho umzimba amaxesha ubuncinane kathathu ngeveki;
• ukwenza lonke uqheliso lwemisebenzi, ukusebenzisa uphindaphindo njalo njalo. d.

Ingaba ukulungele? Ke masihambe. uqeqesho lwethu luqala imfudumalo-up. Kwanele ukuba imizuzu eli-10-15 of jump ngentambo, baleka, okanye tsiba kwi ndawo.

abize Mfutshane kuwo onke amalungu omzimba

Oku Ukutshaja ukuma abo bangenalo ukukwazi axhume okanye ukubaleka ukushushubeza onke amaqela kwezihlunu. Ukuze wenze oko, kufuneka aphakame uze ubeke iinyawo zamagxa-magxa. Okulandelayo, qala ukwenza izangqa ezincinane entloko mnye, uze kwelinye icala (kwanele ukuba ekuqaleni ukwenza amaxesha 5). Ngoko babeke izandla phezu emagxeni kwaye umsebenzi isangqa emva naphambili (inani ngaphambili yamaxesha aninako ushiye).

Ngoku kuzolula izandla zakho emacaleni uze uphendule le iibhrashi, ngku yokuqala uze ebalwa. Kulo inyathelo elilandelayo, yiya kwi joint engqinibeni, nto leyo nayo kucetyiswa ukwenza iintshukumo ejikelezayo.

Beka izandla zakho phezu ibhanti nokunabisa ezinqeni emva naphambili ulwalathiso. Hlela ebanzi-umlenze, ndayame phambili, wabeka izandla zakhe phezu ngamadolo aqale enze isindululo setyhula ekunene ukuya ekhohlo.

Ke phakamisa kuqala ngonyawo olunye ndikuqengqe imilenze unyawo (umthambo oluqhutywa kumacala omabini), uze wenze zonke ngokufanayo namanye unyawo. Emva koko uthathe i tilts-5 ukuya kwicala ngalinye. Oku kuya kuba okutshaja kodwa echanekileyo onke amalungu kunye namaqela kwezihlunu. Kunokuthatha phakathi kwemizuzu emi-5 ne-20.

amahla iinyawo alternating nabo ukweqa

Ngoko nangoko emva kokuba efudumeleyo-up ukuqala ukusebenzisa ukomeleza izihlunu umlenze. Ukuze wenze oku, qhagamshela kunye nabo kwaye nayo phakamisa amadolo yakho esifubeni sakho. Phinda lo msebenzi amaxesha 10-15 umlenze nganye. Emva koko Wayitsala umlenze kwi edolweni, uze nokwandisa kwicala. Emva koko, iyalilungisa bucala. Kunye nomlenze inkxaso kufuneka kuphambuka (uyigcine ukwimeko live). Phinda okufanayo kwi umlenze esahlukileyo.

Lo msebenzi elilandelayo liya kukhaba iinyawo zabo ngaphandle Ikarati yokubeka (izandla ndibambe zibe amanqindi kwaye ibekwe kwindawo esifubeni, ngasekhohlo umlenze ngaphambili nangesemva ekunene). Enze ujingi (njengoko phambili), elijonge ngasemva (10) kwaye kwakhona, ukutshintsha indawo. Ngelo xesha khumbula: Ukutshaja ekhaya kufuneka kwenziwe enesithuba esaneleyo free. Ngoko ke, xa usenza inkqubela iinyawo ukuthatha unonophelo ukuba ixesha lokuzilolonga ayikwazanga kuba nabani na okanye nantoni na buhlungu.

Inani kunye ihamba ixesha iindlela angandiswa ukuya kwemithathu. A therebetween ngamathuba exutywe eyenziwe lamba intambo (ukuba efanelekileyo langoku). Ngendlela, ukuba xa ukutsiba ngentambo a okukhawulezayo amanqatha esivuthayo izihlunu ukuqinisa.

Ezintle - i "mshini" best

Kanjalo ukuba abize ikhaya ziphelele ngaphandle squats. Oku kubaluleke ngokukhethekileyo efanelekileyo, ngexesha nokwadala ukuba onke amaqela izihlunu. Ukuze wenze oku, yima ngeenyawo zakho banzi ububanzi igxalaba, agobe izandla zakho zibe amanqindi (ukubagcina kwinqanaba esifubeni) kwaye uqale ezibanzi.

Nikelani ingqalelo amadolo akho. Kufuneka ingadluli izinga iikawusi. Ingongoma yesibini ebalulekileyo - ngcono ukuba ekuchopheni kufuphi isitulo, isitulo okanye icala esofeni. Okanye masithi nje ukuba uceba ukuba ahlale uSihlalo ngengqondo. Kulo mzekelo, umzimba transfer ubunzima isithende. izigaba ezibanzi.

Kwi uqeqesho lokuqala oku kunokuba ndlela elinye namaxesha-10 kuphela. Ngomhla wesibini - .. Inani elifanayo amaxesha, kodwa iindlela ezimbini, njl Ngendlela, ukuba andise umthwalo ezi ifaka Zenziwe dumbbells. Ukuze wenze oku, ngexesha lokuhlala elandelayo kufuneka sibekwe ephangweni okanye esinqeni. Hi ndlela leyi, phambi kokuba wenze imithambo kunye squats, uyakwazi ukubeka ecaleni fitbolny okanye ibhola beach rhoqo.

Okulandelayo, yiya eludongeni kwaye ukubeka ibhola ukuze umva yakho waphumla phezu kwakhe. Qala ngokucotha ezintle, njengokuba kunjalo, Ikopa phantsi kwebhola lo gama ubambe kunye ngoncedo eludongeni. Yenza lo msebenzi kwi iiseti ezimbini izihlandlo ezili-10.

Ballet "plie" ode

Nam kwentlawulo ekhaya ukunciphisa umzimba ayikho ngaphandle umthambo, injongo leyo iphakama kwicala elingaphakathi ethangeni. Ingakumbi xa umsebenzi wakho - ukuba unciphise umzimba ngexesha elifutshane kakhulu. Ukuze wenze amathanga zakho Idizayini, ngaphezu kwi style ballet "plies" alifumaneki.

Yenza amalungiselelo okuba abulawe ngokubanzi emlenzeni, ujike ikawusi esandleni ukuze ufumane engile ngqo. Izandla ebhantini asezantsi. Emva koko, baqale ezintle, obagcinela izithende off phantsi. Ngexesha intshukumo phantsi ubale ukuya kwemithathu, yaye xa ephakamisa phezulu - xa amanqaku kuvuka ezimbini. Yenza lo msebenzi amaxesha 5-10 ukulungiselela 2-3 iiseti (abanye phakathi kwabo ukuba babe umzuzu ngaphezu kwesinye).

Eyona nto iphambili kolu vavanyo, musani ungayibaxi kunye ubunzulu behleli. Ngaba de kube lelo xesha amadolo akho uya kulifeza indawo esinekona sasekunene (90 º). Ngelo xesha, zama ukugcina emva wakho kwaye musa flex kakhulu esinqeni.

umlenze ukutsibela ukuqinisa izihlunu

Omnye umsebenzi obalulekileyo, inxalenye kuluhlu yethu womserbia, uhlasela. Kuya kukunceda ukuba yokumpompa ngaphambili kwamathanga kunye nokomeleza umsipha gluteal. Ukuze sibe nokumiliselwa kuthi tye.

Ke phakamisa phezulu, umzekelo, unyawo ekunene kwaye bulinyathele phambili ngokwenza ehleli phezu exhasayo umlenze yangasemva. Yenza lo msebenzi izihlandlo 10 emlenzeni ngamnye. Khumbula kwedolo, nokuba nguwuphi na, ngaphaya kummandla sock yonyawo, yona.

Kulo inyathelo elilandelayo, yenza lunge macala omabini. E. Okokuqala zenza phambili, kwaye ke unyawo efanayo umva. Phinda amaxesha 5-10 kunye nezandla. Ukuba oko kuya kuba umthambo ukunciphisa umzimba. Ekhaya, kulula kakhulu ukuphumeza ngaphandle ejimini okanye ukufaneleka iziko.

Okokuqala, awufuni azive engonwabanga emehlweni prying, kwaye kalula kugxininisa msebenzi. Kwaye, okwesibini, ukuba benze akuyomfuneko ukuba ukunxiba nezemidlalo kunye nezihlangu. Yanele ukuba ntofontofo T-shirt, ibhulukhwe evakalala okanye ibhulukhwe emfutshane. On unyawo wesinxibo iikawusi okanye ukuhlala zihlangu.

Shintsha phakathi ukuzilolonga

Ukuze emayifakwe izihlunu yenziwe nkulu, itshaja yakho ekhaya (ukunciphisa umzimba kungcono ukwenza inani elithile iindlela) kufuneka sikhatshwe ngezenzo ezongezelelweyo. Umzekelo, kukho umsantsa kwavela nguqulelo imithambo ukuya kwenye, unako ugcwalise i isindululo olongezelelweyo.

Enye iinketho ubonelela ukubulawa ukweqa. Umzekelo, wena uhlale-abadala, kodwa kufuneka wenze indlela ezimbini nangaphezulu ukuvala umsantsa iyaxhuma. Phakamisani izandla zenu, ume ngeenyawo. Ke ngesiquphe ukutsibela phezulu, aliqhawule izandla zombini iinyawo, uze ndibaphangalalisele ngendlela jump. Baleka 5-6 ezinjalo iintshukumo aye yesibini, yaye emva kokuba le ndlela yesithathu.

Ubonisa ukuba esinqeni

Twabulula imilenze yakho ububanzi, izandla isongwe crosswise kwaye uqale njengokujikeleza nakumphezulu umntla. Okokuqala, agobe umlenze wasekunene, ngoko ukuhambisa intloko yakhe iingalo phantsi, uze emva koko phezulu enye umlenze phezulu. Ukwenza macala omabini (ngamnye amaxesha 5).

Musa ukulibala ukuba ugcwalisa ekhaya (ukuncipha okanye nje ukugcina umzimba wakho ukwimo entle) kufuneka uthathe indawo ngaphandle kwamanzi. Ndifume emqaleni wakho uze uye emva kwezifundo.

Okulandelayo, kweentende zeenyawo zenu kumgama encinane enye kwenye. Kwayama izandla umzimba uqala sehla omnye wabo phezu esinqeni phantsi. Kulo mzekelo, isandla malunga kufuneka enyuke. Tshintsha izandla uphinde malunga ngqo. Yenza amaxesha 5-10 kwicala ngalinye.

Uqheliso kuba iinyawo emgangathweni

Fumana zonke ezihamba. Ke omnye umlenze ashiye ukuma kwedolo ukuqondisa-engile yesibini ngo-90º. Qala ukuyinyusa phezulu, kodwa musa kuthoba phantsi kwaye ugcine lunqunyanyisiwe. Yenza kwesimo 10-15. Emva koko utshintshe imilenze. Umthetho-siseko kukuzisa ukuya kophindo ezintathu izihlandlo 60. Ekubeni lo msebenzi, unako ukusebenza ngenyameko ngaphambili namathanga ngaphakathi.

Okulandelayo, yibani kwakhona ngazitho zine, omnye umlenze ukutsala emva Zityede kwiziko esinekona sasekunene. Phakamisa it up. Ukusuka ngaphandle kukhangeleka ngathi uzama ukufikelela eluphahleni. Yenza 10-20. Phinda nelinye iqela ngomlenze. Kulo msebenzi, usebenza hip nje kuphela, kodwa izihlunu gluteal.

Uqheliso ngenxa yendimbane phantsi

Lala ngomqolo uze ugobe amadolo, wabeka izandla zakhe phezu kwentloko yakhe. Qala ukwenza ukujiwuza, ephakamisa kwisiqingatha eliphezulu umzimba. Yenza 10-20. Okulandelayo, ukugoba ngomlenze omnye kwi kwedolo uyibeke phezu kwenye. Ngoku zama ukunyuka ukufikelela idolo yomlenze eliphezu, uyibhekise kwengalo esahlukileyo. Tshintsha unyawo nesandla. Ngoko ke banyanzelwa ukuba baye kusebenza obliques.

Ukolula Ukuphumla

Khwela akhwele ahlale phantsi, onokolula imilenze yakho. Fikelela ukuba iikawusi ngesandla. Ngoko yima ngeenyawo zakho Ungayami yanjalo kwicala elinye aze kwenye indawo. Songa 'ibhabhathane' imilenze (iinyawo kunye amadolo zakho) kwaye kancinane popruzhinte kubo. Phakamisa isandla sakho phezulu uze uqhagamshele kunye ngesandla malunga emva kwakhe. Tshintsha indawo kwezandla zakho. Balale phantsi ukhululeke. Xa yoga, lo msebenzi ubizwa ngokuba "shavasana". ukuba uvale amehlo akho ukuze kuphunyezwe ukusebenza ngokupheleleyo.

Wokugqiba yethu imithambo ukunciphisa umzimba. Ekhaya, njengokuba ubona, kulula kakhulu nokukwenza. Okona kubalulekileyo, landela icebiso zethu size sinamathele ingqondo. Musa zizisulu. Ixesha lokuphumla yaye musa ukulibala ukuba olule ekupheleni yokubiza.