Izindlela eziphumelelayo zokulahlekelwa kwesisindo ngokushesha

Kukhona izimo lapho udinga ukuphuza isisindo ngokuphuthumayo, kodwa ngesikhathi esifanayo, ukuze ungathinti ukubukeka kwakho: kwakungekho ukulenga isikhumba, izipikili nezinwele azizange zilahlekelwe umbala wazo ophilile wemvelo futhi zikhanyise, okujwayelekile kakhulu ekudleni okuningi. Ngakho-ke, ukuzivocavoca umzimba okuhlukile kuphela kuzokusiza, kodwa kufanele kukhunjulwe ukuthi le ndlela yokulahlekelwa kwesisindo esisheshayo kufanelekile kuphela kubantu abanempilo enempilo.

Isimiso esiyisisekelo sokuzivocavoca okuphumelelayo sokulahlekelwa kwesisindo esisheshayo sisebenzisa amandla amaningi kunokuba uthola. Abesifazane abaningi ngesikhathi esifanayo baphetha ngokuthi amandla amaningi abachitha, lapho umzimba wabo uqala ukulahlekelwa isisindo. Kodwa, ngeshwa, lokhu akulona iqiniso, ngoba umzimba womuntu unesidakamizwa esiyinkimbinkimbi kakhulu, kufaka phakathi nokuvikelwa okuhle kakhulu ekulahlekelweni kwamandla aphezulu: uma ukungazi kahle kwethu kuqala ukuqonda ukuthi umzimba ulahlekelwe amandla amaningi, khona-ke imisebenzi yokuvikela yomzimba ivuleka ngokushesha.

Lo msebenzi wokuzivikela uboniswa ngesimo sokudla okunonya okuqhubekayo. Futhi, ngokudla okudlulele, indlela yokuzivikela ivuselelwa, eyenza umzimba wethu ukhululeke, ukhululekile futhi uqale ukuchitha amandla amancane futhi uqale ukuqoqa izimali. Ngakho-ke, singaphetha ngokuthi: ukuze ulahlekelwe isisindo ngokushesha, kudingeka uhlanganise nokudla okunengqondo nokuzivocavoca umzimba.

Uma umuntu eqhuba njalo impilo yokuphila, khona-ke ukuzivocavoca okuphumelelayo kokulahlekelwa kwesisindo esiphuthumayo kungcono kuqhutshwe ngezigaba ezimbili: okokuqala udinga ukulungisa umzimba wakho ngokukhula okukhulu, futhi kuphela lapho ungaqala khona umzimba ophelele.

Ngaphezu kwalesi setha sokuzivocavoca, udinga futhi ukuhamba, ukubhukuda, ukudoba, njll. Kulesi simo, lezi zivivinyo akufanele zidlule ihora elilodwa ngosuku futhi imithwalo kufanele ilinganiswe ngesikhathi esifanayo.

Uhlelo lokuzivocavoca okuphumelelayo lokukhula okusheshayo okusheshayo:

1. Okokuqala, vuka ngokuqondile, imilenze isethwe ebubanzi bamahlombe, bese uphakamisela izandla zombili phambili, phezulu nangaphezulu. Siqala ngezikhathi ezingu-5 futhi kancane kancane sikhiqiza izikhathi ezingu-20 ngosuku;
2. Sivuka ngokuqondile, sibeka izinyawo zethu ububanzi bamahlombe, bese senza umthamo phambili, ngenkathi sizama ukufika emadolweni ngekhanda lethu. Lo msebenzi uqala ngo-5 futhi kancane kancane ukwanda izikhathi ezingu-20 ngosuku;
3. Samukela isikhundla sokuma, sibeka izinyawo zethu ububanzi bamahlombe, ngokuzenzekelayo siphendule amathafa ngakwesokudla nangakwesobunxele. Siqala ngama-exercises ayisi-5 futhi kancane kancane sikhiqiza izikhathi ezingu-15 ngosuku;
4. Samukela isikhundla sokuma, yenza ukuhlala, ngenkathi ingemuva kufanele ibe iqondile. Okokuqala, ama-squats amahlanu akwanele, bese siletha izikhathi ezingaba ngu-30;
5. Isikhundla sokuqala simile, ngenye indlela siqala ukuphawula okubukhali ngesinyawo sokunene nesokunxele kuqala, bese sibhekana. Siqala ngo-5 futhi senza ama-mahovas angu-20 ngosuku;
6. Khona-ke sithatha umgqomo noma i-lounger ekhethekile, silala ngemuva, izandla ngemuva kwekhanda bese siqala ukuphakamisa isiqu esihlalweni, kanti imilenze iyadingeka ukuthi umuntu abambe, noma athole ukuphumula kwezinyawo ukuze angakhuphuki. Siqala kusuka izikhathi ezingu-5 futhi sikhiqiza izikhathi ezingu-20;
7. Isikhundla sokuqala esisele emuva, siqala ukuphakamisa ngesikhathi esisodwa imilenze ngezinzwane ezithintekayo. Siqala kusuka izikhathi ezingu-5 futhi sikhiqiza izikhathi ezingu-20;
8. Sithatha isikhundla sokulala emhlane ngemilenze egobile bese siqala ukuhambisa i-pelvis ngezindlela ezihlukile. Siqala kusuka izikhathi ezingu-3 futhi sikhiqiza izikhathi eziyi-10;
9. Siphindela esimweni sokuma, sithatha i-dumbbell encane kusuka ku-0.5 kuya ku-1 kg, bese sikhulisa izandla zethu, phezulu ezinhlangothini bese wehla kancane. Siqala ngezikhathi ezingu-2-3 futhi sikhule izikhathi ezingu-5-10;
10. Samukela isikhundla sokuma, sibamba izandla ngemuva kweminyango yethu, bese sisusa umlenze wokunene ukuze insipho yayo ithinte umhlabathi, bese sijikijela umzimba, kuze kube sezingeni elifanayo, ukuphakamisa umlenze wokunene ngangokunokwenzeka futhi uqale iminyango neminyango yomlenze emadolweni. Bese uphinda lo msebenzi ngomlenze owodwa. Siqala izikhathi ezingu-3-5 futhi sikhule izikhathi ezingu-15.

Ukuqaphela konke lokhu kusetshenziselwa umzimba, uzofeza izinga elifunayo lomfanekiso wakho, ngenkathi ugcina ukubukeka kwangaphandle kwakho okunempilo!