Indlela yokulahlekelwa isisindo emahlombe: imizimba engcono kakhulu

Inani elihle nelinganiselwe kunoma yiliphi owesifazane liyisakhiwo nento yokuziqhenya. Kodwa kwenzeka ukuthi imvelo inquma ukusivuza kancane hhayi lokho esikufunayo. Futhi-ke kufanele sishintshe, silungise, sithuthukise - nokuthi yini okumelwe siyenze, lokhu kuyisabelo sethu sabesifazane. Isibonelo, amahlombe avulekile namandla aphelele angeke aphule kuphela ukubukeka okukhangayo komnikazi wabo, kodwa kunalokho ukucindezela ngokuziphatha ngokucindezelayo. Ngenhlanhla, akusikho konke okulahlekile, kunezindlela zokuzivocavoca ezizosiza amantombazane asebenzayo nokusebenza kanzima ukuthola isibalo samaphupho abo.

Kodwa okokuqala udinga ukuthola izizathu zokuvela kwenani elingafanele le-figure. Uma lokhu kuyisici somzimba, kungenzeka ukuthi uyilungisa ngosizo lokuzivocavoca nokudla okukhethiwe kahle. Uma inkinga ikhona ekuphuleni kwesizinda se-hormonal, ngaphambi kokuba uzame ukulungisa isimo, okokuqala kudingeka uthintane nongcweti, njenge-dietician ne-endocrinologist.

Ngakho-ke, isincomo sokuqala sokulahlekelwa isisindo kuyoba umkhawulo, ngisho nokulahlwa okuphelele kokudla okunamafutha nokulimazayo. Ungadla ngokugcwele, okuhlwabusayo, ngenkathi ugcina zonke izakhi ezidingekayo zomzimba futhi ngaphandle kokudla okusheshayo, imiqulu emihle ngaphambi kokulala nokunye ukudla okungadingekile, okulimazayo, okunamafutha kanye nekhalori eliphezulu.

Ukuzivocavoca kokunciphisa izandla zakho namahlombe

Ukuzivocavoca. Yiqiniso, ungayenza ekhaya. Into kuphela ongenazo kubo yimibukiso. Bese uzithola izimbumbulu ezimbili zama-kilogram ukuze usebenzise umzimba bese uya.

1. Ukuzivocavoca okuzosiza ukuthuthukisa imisipha ye-pectoral kanye ne-triceps yezandla yi-push-up elula. Ukwenza lokhu, izandla zamasokisi kanye nezinyawo kumele zifakwe ebubanzi bamahlombe, iminwe yokwandisa. Yenza izindlela ezimbili ngomsebenzi ngamunye we-push-ups angu-10 ngesikhathi.
2. Ungathathi isitoreji esiphakeme noma ibhentshi, uhlale kuye, ubambe phansi ukuze iminwe yakho iphenduke emuva. Umzimba uqondile, ugxile ezithende. Manje yehla phansi emaceleni akho. Ukuzivocavoca okunjalo kufanele kwenziwe izikhathi ezingu-15 ngezinyathelo ezintathu ngeseshini. I-temppo ingashintshwa futhi ishintshwe. Lo msebenzi uthuthukisa kahle i-triceps.
3. Ukwenza umsebenzi ngokuqondile ukunciphisa izandla zakho, thatha izimbongolo zangaphambili ezitholakale ngakwesandla ngasinye, futhi wenze ukunyakaza okuhlukahlukene okunamandla ngezandla zakho. Lokhu kungaba ukunyakaza okuvumelanisiwe phambili-emuva, phezulu-phansi, ukuhlunga kwezandla ngokuhlukile phambili, njll.
4. Hlala emuva kwakho odongeni bese uzama ukugoba phansi ukuze ukwazi ukukuthinta ngezandla zakho, empeleni, ekuqaleni ungahle ugobe uhhafu, uthinte phansi ngaphansi kwekhono ongakwenza, bese uhambisa kancane izandla zakho ezinyaweni. Bese wenza uhlobo lwe-push-up kusuka phansi, okunjalo okuphambene naphezulu. Umphumela awukwazi ukufezwa ngesikhathi esisodwa, ngakho ungakhathazeki uma uphumelela ngisho nangesibili noma kwesithathu. Lo msebenzi uthuthukisa kahle imisipha ye-deltoid ehlombe, ngakho ungawunaki. Inani le-push-ups kufanele libe okungenani izikhathi eziyisithupha, ngoba isifundo udinga ukwenza izindlela ezintathu.
5. Thatha ama-dumbbells ezandleni zakho. Themba ngemuva kwakho noma ume ngokuqondile, welula izingalo zakho ezinhlangothini uphinde ucindezele ngokumelene nesifuba sakho.

Ukuzivocavoca kufanele kwenziwe emaminithini ambalwa, ukubaluleka kwayo ukuthi imisipha yesifuba, emuva nangamahlombe kuhilelekile.

Khumbula ukuthi ngaphambi nangemva kwanoma yikuphi umsebenzi ongokwenyama akukhuthazwa ukuba udle ukudla, futhi ngesikhathi sokuqeqeshwa kubalulekile ukuphuza amanzi.

Yiqiniso, kufanele wenze lezi zivivinyo nsuku zonke, kodwa ungakhetha izinsuku ezingu-3-4 ngesonto, uma ungazinikela isikhathi sokuqeqesha. Into esemqoka - ungaphuthelwa futhi ungabi nobuvila, futhi umphumela ngeke uthathe isikhathi eside ukulinda.