Usebenzisa ekhaya ukunciphisa umzimba. Uqheliso ngokuba elwe imilenze, isisu, iingalo

Yiba ivumelane nokuhomba kwethu nani ogqibeleleyo - iphupha phantse zonke ntombazana. Kodwa asingabo bonke ithuba lokuba achithe neentsuku esiphelweni ejimini, Amadama kunye namaziko fitness.

Ndithembe ukuba unciphise umzimba ngexesha elifutshane, amantombazana amaninzi kunye namabhinqa waphoswa kakhulu ukuya kwenye - ngoko uzithuthumbise ngokwabo ngokuzila, ngoko nabakhathazwa ukusebenzisa yindinisa. Isizathu kukuba kaninzi efanayo: endaweni indlela onoxanduva umba ukwehla kobunzima, senza konke ngomzuzu wokugqibela kwaye isibini iiveki phambi kokuba ikhefu okanye isiganeko esibalulekileyo aqale ingaze iindlela ukuphelisa ngeesentimitha kwemfuneko. Kakade ke, oku engalunganga.

Indlela ukunciphisa umzimba ngokuchanekileyo

Ukuze umzimba iyavumelana kwaye olusebenzayo, kuyimfuneko ukulandela imithetho embalwa elula:

• alahle ukutya okungekho mpilweni - kuquka kutyetyiswa, ezinetyuwa kakhulu, okroqiweyo, etc;..
• usele usuku inani elikhulu amanzi okusela acocekileyo - iilitha ubuncinane 1.5;
• yonke imihla ukuba umthambo umzimba wakho.

Ukuba amanqaku ama-2 zokuqala nto intsonkothe ngaphezulu kwaye ifuna okuzimisela kuphela kunye nokuzeyisa, ngoko ke into wesithathu, yonke into eyahlukileyo. imithwalo egqithisileyo kunokubangela imiphumo ebuhlungu kakhulu, okanye nje ukuba ulwe umnqweno kakhulu, ngoko ke ukhetho imithambo kufuneka kuyiwe nzulu. Ngokufuthi ukhetho okuhle abo bangenalo amandla okanye umnqweno ukuzibandakanya iiklabhu zemidlalo kwaye umthambo rhoqo. Izindlu ezingenza inkoliso imithambo afundisa Abahlohli kule ndawo zokwenza umthambo. Yaye ayifuni uqeqesho olulodwa.

Indlela ukulungiselela ejimini ekhaya

Ukuba ugqiba ukuba ezifanelekileyo - lisebenzisa ekhaya ukwehlisa umzimba, ngoko owoyixhobela iiklasi kwangaphambili. Kungcono wenze umthambo ungatyanga - ngoko Ni Ku Rhula ukukhathazeka kwaye kunceda izihlunu ukuba ahlale ixesha elide ngayo imilo. Nxiba impahla ingayi kuyakukuqhwalelisa intshukumo, iinwele ecocekileyo, ngoko zingaphazamisi.

Le ndlela efanelekileyo kuba ukusebenzisa ekhukweni njengegqwetha, kodwa ukuba oku akwenzeki, ungenza kwikhaphethi yesiqhelo okanye ingubo, agobe ka-2 okanye ezi-3.

Xa umshado, ukuba akukho xesha

Kuba abo encinane kakhulu ixesha free, ugqibelele ukuba imithambo kusasa - ekhaya ukusebenza kuyo kulula kakhulu, ingakumbi ekubeni ihlala, ngokuqhelekileyo imizuzu eli-10-15. Nje imisebenzi embalwa iza kunika vivacity imini yonke yaye iya kunceda nsinya umzimba uphela. Kodwa ke kubalulekile ukukhumbula ukuba umthambo iphumelela kuphela xa kusenziwa rhoqo.

Yongeza kule lixa-nesiqingatha ehamba ngesantya ekhawulezayo - kwaye isiphumo akayi kuthatha ixesha elide.

Ukanti omnye umthombo gqitha abo ukulungele ukuchitha ixesha elininzi umthambo, i yaseJapan iya kuba umthambo ukunciphisa umzimba. Inikela imithambo kakhulu elula, kodwa kakhulu olusebenzayo. Ngokuqhelekileyo, umsebenzi awutsali ngaphezu kwemizuzu eli-10. Uninzi msebenzi akukho ijolise ekuphuhliseni izakhono ezibonakalayo elwe kunye ukwetyisa kuqheleke igazi kunye nokuphefumla.

ukuwasebenzisa ngokufezekileyo

Ukuze imithambo elasebenzayo, kufuneka makathathe iseti olulandelenayo ezikhuthaza elivuthayo ngamanqatha. Khumbula zekharityhulam yesikolo kwimfundo ngokwasemzimbeni - uninzi izinto esiye ebesiyenza eklasini, asenokungakulungeli ekulweni ukutyeba.

Umzekelo, ukutsiba intambo ukunceda ekulweni cellulite. urhangqo Torsion inceda ukwehlisa wedini, uhlale-abadala qinisa ezimpundu. Zonke ezi umzimba kulula ukuyenza ekhaya, kodwa kubalulekile ukukhumbula ukuba yonke into elungileyo moderation. Imithambo yomzimba kwabasaqalayo ekhaya kufuneka zibandakanya nqanaba wokulungiselela - awukwazi ukuya ngqo imithwalo enzima. Kubhetele ukuba uqale amancinci ngcembe ukwandisa ixesha yengqesho. Kungenjalo, asebenze kakhulu, unako ukwenza ukwenzakala okanye baphelelwa ngumdla uqeqesho olungaphezulu. Kubalulekile kwakhona ukuqinisekisa ukuba umthwalo ufakwa onke amalungu omzimba ngokulinganayo. Usebenzisa ekhaya ukunciphisa umzimba kuphumelela ukuba indlela ehlangeneyo.

Uqheliso umlenze ekunciphiseni

Ukwenzela ukunciphisa ivolyum kwamathanga kunye neentungo ngokubanzi, kufuneka enze uthotho olulandelenayo ezilula. Kucingwa kakhulu ngempumelelo zihleli-ups. Ngaphezu koko, ukuba babe ezahlukeneyo:

• ukuhlamba nzulu "ezinyaweni zamagxa-ububanzi";
• Yahlula - nakumphezulu unyawo ngomlenze omnye isesiswini ngusihlalo, kwaye squats nomlenze yesibini yenziwa;
• ngompu - squats ngomlenze omnye ngoxa omnye ngqo phambili.

Ukongeza kwezi imithambo, kubalulekile ukuba senze ukuhlaselwa, yokugoba ukususwa isinqe kwindawo lisalele. Konke oku kuyanceda nsinya izihlunu zomzimba ezingezantsi ukwenza lomzobo neyi ngakumbi nomtsalane.

Uqheliso for isisu ekunciphiseni

Esiswini yenye yeendawo ezininzi iingxaki, kodwa kube neyi ngakumbi lula kakhulu kunokuba ukulwa iidipozithi elityetyisiweyo imilenze neengalo. Umyinge emali kwemisipha nga negalelo ekwandeni wedini, ngoko kule meko kubalulekile ukuba ukulibala ukubandakanya rhoqo ubunzima isisu kunye namaphephandaba. Le ndlela yenza kube kakhulu ngokukhawuleza balahle kwamafutha omzimba.

Noko ke, kukho izinto ezininzi enegalelo ukuhla esinqeni. iziphumo ezilungileyo ukunika imilenze ephakamisa kwindawo lisalele, waguqa ngamadolo esifubeni, ukujika umtya. Hi ndlela leyi, lo msebenzi lokugqibela kuphela kunceda nsinya esiswini, kodwa gcina kwezihlunu umzimba uphela.

Bonisani ukuba ubunzima ukulahleka-ngesandla

ukuwasebenzisa ngokufezekileyo kule meko a curl dumbbell babemile. Kubalulekile ukuba kukhunjulwe ukuba ubunzima akufuneki ibe nzima kakhulu, kungenjalo nonke nina ufumana - loo nto equmbile zomfana. Ungasebenzisa dumbbells endaweni iintsuba isiqingatha-ilitha yamanzi.

Kwakhona inika iziphumo ezilungileyo umtya phezu kunene. Qala ngo-3 Iiseti imizuzwana 20 sandise kancinci i umthwalo.

Reverse push-ups kakuhle ngaphezu ngqo. Buyelani yakho esitulweni ubambe izandla ngasemva esihlalweni sakhe. Kuditshwa nokuvuka, uziva ukugogeka ezandleni zenu, nto leyo kuya kufuneka ukuba agcine, ukwandisa umthwalo. Nazo zonke ezi imisebenzi elula ukuba imilenze, iingalo kunye nemithambo nesisu ekhaya ukunciphisa umzimba ziya kuba luncedo kakhulu kakuhle.

Yokuphefumla usebenzisa Marina Korpan

Uphefumla umthambo kulungile kuba oko engenziwa emsebenzini. Kwaye ukuba uqeqesho waphumelela, kufuneka ukhethe indlela, ethe wafumana lukhulu lohlolo ezilungileyo ngokwenene ingqalelo ngempumelelo. Kwi internet uyakwazi ukufumana abaqeqeshi ezininzi, eyona nto ibalulekileyo koko umthambo ukuncipha. Korpan Marina, umzekelo, ubhala izifundo Bodyflex.

Le imithambo yokuphefumla ekhethekileyo, oko kuyanceda ukukhawulezisa inkqubo ukutya, ukuphucula kwegazi nokunciphisa wedini. Kukholelwa ukuba umphumo sele kubonakala emva iiseshoni 5-7. Yinto imithambo pretty elula. Ekhaya, emsebenzini okanye zezithuthi zikawonke - ukwazi ukujongana nayo naphi na. Nangona kunjalo, le ndlela iphambili nayo iquka imithambo.

Yokuphefumla usebenzisa Strelnikova

Ukuxhasa kancinane ulawulo ezahlukeneyo imithambo yokuphefumla inika imithambo Strelnikova. Ukunciphisa umzimba, le nkqubo ilungele - inceda aqhumisele ngamanqatha inyama kwaye uthintele beqokelela wayedla ezingaphezulu. Noko ke, ukuze ufumane isiphumo kuya kufuneka ukuba bangenelele ka-3 ngosuku.

Kubonakele kule nqubo ku waseUSSR, kwaye ngexesha elifanayo sele ezithandwa kakhulu. Isebenza kuphela ukuba ukuncipha. ijolise yaso ekulweni izifo zemiphunga, izifo sentliziyo, ukuphazamiseka ngokwesini. Ngoko ke, ngenxa uqeqesho nje kuphela ukwehla kobunzima, kodwa kwakhona yonke eziphilayo.

Njani okulungileyo imithambo ekhaya, ukwehla kobunzima iya kuba luncedo olukhulu, nedayethi okhethiweyo ngokufanelekileyo. Ukuba utya ukutya okunesondlo, usele amanzi yonke imihla kwaye wenze imithambo, ubunzima ziya ihlale ixesha elide.