Kunzima kakhulu ukulahlekelwa isisindo endaweni yehlombe nesikhumba, .. kodwa kungenzeka! Ngaso sonke isikhathi susa amanxeba amafutha emhlane, sizoxoxa kule ngxenye. Landela iseluleko somqeqeshi wethu, futhi amafutha akho azoba yisifo semisipha!
Umthetho wokuqala ukukhipha amafolda ngemuva: ukulawula amandla
Ngaphandle kokudla okunempilo, ukulinganiswa ngamaprotheni, amafutha kanye nama-carbohydrate, ukususa amafomu amafutha emhlane kungenakwenzeka. I-fat fat on the back isebenza njengenhlamba yekhamera, kodwa esikhundleni samanzi iqoqa izimpahla zamandla ezingaphezu kwama-khalori. Ngakho-ke, isinyathelo sokuqala esiya kumisipha emuva kuyisondlo esifanele .
Futhi kuzodingeka unciphise ukusetshenziswa kwamaswidi, amazambane, ukudla okusawoti kanye namafutha. Faka esikhundleni "ukulimaza" ngama-saladi yemifino kanye ne-yogurt - kuyinto ehlwabusayo futhi ewusizo. Yenza ubungane nombuso ofanele wamanzi uphuze okungenani ama-1.5 amalitha amanzi alula.
Uma isisindo sakho singaphezu kuka-70 kg, sincoma ukuba uhlale ekudleni "kwamaphilisi angu-7" noma "i-Atomic" yokudla .
Umthetho wesibili wukuthi ungasusa kanjani amafolda ngemuva: ubuhle buhamba
Akukwanele ukushintsha amandla okuguqulwa okuphelele. Imidlalo esebenzayo kuphela izobuyisela ukuzwana nomusa emzimbeni. Ukuze uqine amahlumela amafutha emhlane wakho, yenza izikhathi ezingu-4-6 ngesonto nge-cardio ejulile nokuzivocavoca kwe-aerobic. Indlela elula futhi ephumelelayo kakhulu isebenza noma ibhukuda. Futhi uma uya echibini ngeke kube wonke umuntu, khona-ke ukuzithoba kokugijima akukhona.
Qala kude no-1 km futhi uthuthukise umphumela wokuzivocavoca ngamunye ngo-100-200m. Ungashiyi indawo yezemidlalo, uma ungaqeqeshwa imizuzu engaphansi kwengu-30. Sebenzisa isikhathi esisele sokugxuma intambo. Qinisekisa ukwenza ukufudumala, ukushaya phezulu nokuvula emva kokusebenza!
Ukuze usebenze ekhaya, khetha i-cardio complexes imizuzu engu-35-45. Sinikeza amavidiyo amahle kakhulu ngokuzivocavoca ukuze sisho ukuthi kukhona amafutha emzimbeni wonke.
Umbuso wesithathu ukukhipha amafolda ngemuva: ukuzivocavoca
Akekho okhansele ukuqeqeshwa kwamandla. Bakha ukuhleleka okulungile, amafomu wezocansi bese bashisa amafutha angaphansi kwesikhumba. Senze inkimbinkimbi ephumelelayo ukususa amafolda ngemuva. Sifudumala kahle futhi siqale!
Ukuzivocavoca inombolo 1. Ukutshalwa kwe-dumbbell ezinhlangothini nge-slope - izikhathi ezingu-15
Gcina imilenze yethu ndawonye, uqhube kancane bese uguqula umzimba phambili. Izandla zigoqa kancane emaceleni ukuze uhlanganise imisipha yangemuva. Siphakamisa izingalo ngamagundane kuze kube yilapho sibheke phansi, siphumelele ekukhuleni.
Sizama ukwenza lo msebenzi ngaphandle kwama-jerks futhi siqaphele ngokucophelela ukuhamba kwe-cyclicity. Silandela izandla, akuvumelekile ukuthi isandla esisodwa kufanele sikhuphuke ngokushesha.
Ukuzivocavoca inombolo 2. Gxeka ama-dumbbell ngokugxila phansi - izikhathi ezingu-15
Sigcizelela emadolweni ngesimo esihlukile semilenze nangengalo eqondile. Esandleni samahhala uthathe i-dumbbell bese uyibuyisela emuva, ne-elbow yakho phezulu. Siphakamisa phezulu ngangokunokwenzeka, siphefumula ngezandla zethu. Ekunciphiseni, lo dumbbell akufanele uthinte phansi. Isisindo esinconywe - 2 kg.
Ukuzivocavoca inombolo 3. Ukuphakamisa kabusha kwehholo "I-hypererextension" - izikhathi ezingu-20
Sihlezi esihlalweni esiphakeme, ngemuva kwesafa noma ebhentshini nebhasi kanye nengxenyeni engenhla yamathanga. Amasokisi anamathele entweni enzima, ephindwe izikhathi ezingu-2-3 kunesisindo sakho noma ubuze umngane ukuba abambe imilenze. Yehlisa umzimba engeni ye-90 degrees bese uyikhulisa ngangokunokwenzeka. Ukukhipha umoya kuphuma.
Ukuncintisana nokuzivocavoca, ukukhipha amafomu okugcoba emhlane, kanye nokukhululeka kwemisipha eminingi, sigqoka esifubeni bese sibamba isisindo esengeziwe, isibonelo, ibhodlela le-litre-litre nesihlabathi.
I-hypererextension isho ukuthi akusebenzi nje kuphela umsebenzi wangemuva, kodwa futhi umshicileli ngisho nompristi. Lokho kuyinkinga eqinile yengxenye yezingonyama zezingonyama kokuzivocavoca okulodwa. Ngenxa yalokho sithola uhlangothi oluthile, izimpumputhe eziphambanwe kanye nembuyiselo eguquguqukayo.
Ukuzivocavoca 4. Ukuphakanyiswa kwesifuba nokuphakamisa izandla - izikhathi ezingu-15
Salala esiswini, sithathe ama-dumbbells noma amabhodlela ezandleni zethu, susa isifuba phansi bese usibeka kule ndawo. Ekuqaleni, phumula ngento enezinyawo zakho. Sigcina isikhwama sempuphu bese sisusa izingalo ezigobile emagqumeni emuva kokuxhumana kwama-blades.
Sibeka izandla zethu phambili. Okokugcina xhalela imizuzwana engu-15 ngesikhundla sempuphu emuva kwama-dumbbells.
Isiyinkimbinkimbi esimangalisayo emuva ekhaya.
Isimiso sesine indlela yokususa amafolda ngemuva: amasu, ukuphindaphinda nokuphefumula
Ingemuva yindawo ehlukumeza kakhulu yomzimba. Yenza imizimba kancane kancane kuphela emisipha evuthayo! Ukungabi nalutho kuvame ukuholela emiphumeleni enzima: ukwehla kwe-disvertebral disc, ukufuduka kwama-vertebrae, ukuvuvukala kwezimpande zesibindi endaweni esecwaningweni, ukususwa kwe-vertebrae nezinye izinto ezimbi zokwelashwa.
Qaphela ngokucophelela indlela yokubulawa. Yenza umzimba ngokushelela nangokushelela, akukho ukunyakaza okuphazamisayo, iziphazamiso ezingxoxweni nasezibukweni ezibukwayo. Gxila kuphela entweni eyodwa - usebenza ngemuva kwakho. Zizwa zonke imisipha.
Buka umoya, wenza umoya uphumule ngesikhathi sokuphumula futhi uphumule ngokucindezeleka.
Ukuncintisana kwethu kokuzivocavoca, ukususa amafolda ngemuva, kuklanyelwe imibuthano engu-2-3 yemibiko engu-15-20.
Train nge ingqondo! Inhlanhla!