Uqheliso ukuba esinqeni obhityileyo kunye nesisu flat

Umfazi enqabileyo akuthethi uphuphe nantoni ukuphucula umzimba zabo. Kodwa ukuba wenza imilenze ezimbalwa ngeesentimitha ezinde kunokwenzeka intsumpa kuphela, izinqe emxinwa, iinyonga slim kunye kumatshini yokutrima zisisiphumo woqeqesho nzima. Yenza le mithambo ngcono yonke imihla. Ukuba usukelo lwakho - sokutshisa amafutha agqithisileyo, imisebenzi esinqeni obhityileyo adibanisa ixesha aerobic ashushu-up eliyimizuzu engama-10 ubuncinane. Umntu kufuneka ungalibali malunga yade ukuba izihlunu. Eminye imisebenzi eyenziwa phezulu uqeqesho, andise impumelelo yawo.

Ndimele ndithi ukuba akukho mfuneko yokuba iinkqubo zemveli eklasini ukunciphisa. Ngokomzekelo, abaninzi sele kwaziwa ukuba esinqeni obhityileyo ifom belly esina. Ekwenzeni ezinye "PA" isetyenziswa ke izihlunu abangayi kuba nako ukusebenza ejimini eqhelekileyo.

Injongo - a esinqeni obhityileyo. Asebenzisa base complex

Phambi kokuba uqeqesho zilifudumeza imisipha indlela axove amalungu. Uninzi ukuzilolonga ukuba izihlunu elibhalwe ngokumileyo esiswini, athi abenoxanduva ukuyilwa kwento esinqeni neyi, yenzelwa kwindawo emi okanye elele phantsi. Siqala lwalo lokuqala.

Ngoko ke, ubonisa ukuba esinqeni obhityileyo kwindawo yokuqala tye:

1) Yima ngeenyawo zakho zamagxa-ububanzi ngaphandle ndazolulela izandla zakhe emacaleni. Iye kuqala sigobe ngomlenze omnye, emva koko enye. Zama ukufumana sock yakhe ngokulula.

2) iintonga zemithambo okanye bodibar wazibeka emagxeni akhe, bebambene ngezandla. Yenza umzimba kujikelezo a awo amakhulu. Zama ukwenza iintshukumo kancinci, ukuze angawonakalisa kwalapho.

3) Standing kuqhagamshela ngokuthe ngqo le ndzeni. Phakamisa amadolo akho khosi, ngelo xesha, weza kweli cala uyibhekise sakujika. Le mithambo ukuba esinqeni obhityileyo nga kufakwa Amazing ukukhanya emsebenzini. Emva koko siye kwisigxina uvaleke uze uqhubeke noqeqesho. Lo msebenzi ungundoqo esinqeni - aluka emacaleni.

4) Lala ngomqolo, iinyawo ukugoba e amadolo, kuphosa enye ukuya kwenye. Hand isityalo emva entloko. Wahlukanisa blade ukusuka emgangathweni ngokuthi elisombulukayo kwicala yezezindlu. Movement kufuneka ikhangeleke ngathi uzama ukutsala engqinibeni kwamadolo esahlukileyo.

5) Ukuba ufuna ukudibanisa imisebenzi ukunciphisa isisu kwaye ukuyilwa esinqeni, nomthwalo zandiswe. Ukuze wenze oku, alale ngomqolo, baqubuda, babambelela izandla phambi kwakhe. Imilenze ngaphandle. Phakamisa umzimba ityekele kwicala elahlukileyo. Zama ukufumana toe esandleni lunyawo nganye.
Lo msebenzi kukhuthaza izihlunu umva kwaye cinezela rectus.

6) Phakamisa umlenze kwindawo esinekona sasekunene, ngoko agobe, etsala ngamadolo yakho esifubeni sakho, khawulitshitshise inxalenye esezantsi lomzimba uchukumisa emgangathweni esinqeni sakho. Ukuze nzima lo msebenzi, ndilenze ehleli, ephethe umzimba ngezandla zakhe. Ngoko ulala kumazantsi ngakumbi eendaba.

7) Hlala ezicuthiweyo, izandla somknite phezu kwentloko yakhe, ekusasazeni iingalo zakhe. Landela ezimkhuthuka bend ecaleni.

8) elele ngecala, phezu iingalo yonyuse ubambe kule ndawo imizuzwana 30.

9) Ngoko ke, ziyasebenza esinqeni kunye umthambo "ibhayisekile", kodwa ukuze uluzalise kufuneka ivulwe ecaleni layo, kugxininiswa iingalo.

10) Ngomhla ngamadolo akhe, etyebileyo izandla zakhe. Emva koko uphakamise umlenze eyolukileyo ngexesha elifanayo phakamisa ingalo esahlukileyo. Bamba kwesi sikhundla imizuzwana 30.

11) Lo msebenzi elandelayo ubizwa ngokuba "komcu". Nalo, uya kusebenza, hayi kuphela izihlunu esinqeni, kodwa emva kwakho, cofa esinqeni. Abahlohli waqinisekisa ukuba ukugcina imilo elungileyo kakhulu ngokwaneleyo ukuba imizuzu embalwa ngosuku "bambelela" ngoko phezu komhlaba. Ukuqala isikhundla Kubonakala ngokungathi uza ukwenza push-ups. Phakamisa phezu iingalo zakhe engqiyame ngeenzwane zakhe. Umzimba side ngokuhambelana mnye. Hlala kule ndawo kangangoko kunokwenzeka.

12) Lo msebenzi lokugqibela - alula yonke zakhiwo, kodwa lusebenza kakhulu. Hamba ujikeleze igumbi elinye ngu omnye isithende neenzwane.

Musa ukulibala ukuba impumelelo kumzabalazo isafobe neyi kuxhomekeke nje umzimba olukhethelwe ngokufanelekileyo. Dibanisa umthambo ukuze ezinqeni obhityileyo kunye elungeleleneyo ukutya, yokuthanjiswa kunye nobuhle unyango. Khetha ngokwabo iintlobo umthambo ukuba ukhetha. Qiniseka ukuba utshintshe yakho inkqubo yokuzilolonga qho emva kweenyanga ezimbini, ukuze izihlunu zibe nivumelane ngakumbi umthwalo.