Noma yikuphi ukudla okunempilo ongahambisani nayo, isibalo sakho ngeke sibe slim futhi silingane kuphela ngenxa yokuvinjelwa kokudla kwe-caloric. Ngakho-ke, uma ufuna umzimba wakho ube mnandi ngempela, udinga ukunikeza isikhathi sokuzivocavoca umzimba. Isibonelo, ungenza ama-gymnastics ekhaya ukulahlekelwa isisindo. Imisebenzi enjalo yomzimba inikeza inzuzo eyengeziwe yamakhalori, anethonya elikhulu ekulahlekeni kwesisindo.
Inkimbinkimbi yokuzivocavoca ekhaya
Lokhu kuhloswe ukunciphisa izintambo namathanga akho: faka izinyawo zakho ububanzi behlombe, ubeke izingalo zakho ezinkalweni zakho, cindezela izinyawo zakho phansi, ume phansi, futhi phakathi nama-squats uzame ukungalandeli phambili, ukuphefumula kufanele kube bushelelezi futhi kungabonakali. Yenza ama-25-30-sit-ups aphansi ngangokunokwenzeka. Isibalo sama squats kufanele senyuke kancane kancane. Lokhu kusebenza kusiza ukususa ukuqoqwa kwamafutha amaningi emathangeni nasezintweni.
Umsebenzi olandelayo - ukuhlaselwa ngomlenze owodwa. Thatha isinyathelo eside, ugcine izandla zakho okhalweni. Lapho uphefumula, wehlisa ibhande lomlenze onyaweni ngokuphansi ngangokunokwenzeka, bese uphumela kancane kancane endaweni yokuqala bese uphumelela. Strand imilenze yakho, ngayinye kudingeka uhlasele abangu-30. Ngesonto ngalinye elisha lomsebenzi ukwandisa umthwalo. Ngenxa yalokhu kuvivinya umzimba, iziqhakazi zizoqina futhi zibe mncane.
Ukuzivocavoca okulandelayo kwesifuba. Kuye udinga ama-dumbbells, kanye nebhentshi noma izihlalo ezintathu, wabeka eceleni. Lala phansi ebhentshini, uthathe izinyembezi ezandleni zakho uphakamise phezu kwekhanda lakho. Philisa ngangokunokwenzeka ukuphakamisa izandla zakho ezinhlangothini, bese ubuyela izandla zakho futhi uphume. Ukuzivocavoca uphinda izikhathi ezingu-12. Ungakhohlwa ukuthi njalo ngesonto kuningi lwezingqungquthela nokulayisha okudingekayo ukwandiswa. Ukuzivocavoca kusiza ekwenzeni amabele ahlasele futhi anweke. Emva kwalokho sithatha isikhundla esibekwe ebhentshini, sithatha isandla esisodwa isithumba, siphakamise ngaphezu kwesifuba futhi kancane kancane sithathe izandla zethu ngemuva kwekhanda, bese ubuyela esimweni sokuqala. Ukuphefumula kugcinwa bushelelezi, kungavumeli ukuphuma phakathi. Phinda okungenani izikhathi ezingu-15. Lokhu kusebenza kusiza ukwenza amabele aphezulu futhi anetheke.
Isinyathelo esilandelayo ukusebenzela okhalweni. Sithatha induku yamamitha amahlanu ezandleni zethu, siyifaka emahlombe ethu bese siyibamba ngasemaphethelweni, sibheke phambili, siphethe isibindi ngakwesobunxele nangakwesokudla. I-trunk kufanele iphendulwe ekumeni, nayo yonke amandla ayo. Kubalulekile ukwenza okungenani ukuthambekela kuka-25 ngendlela eyodwa, kancane kancane ukwandisa umthwalo. Ukuzivocavoca kusiza ukwenza isiqhwaga sibe mncane, futhi ngandlela-thile sinciphise isisindo.
Indawo eyinkinga kunazo zonke yisisu. Ngokuvamile ngenxa yakhe awukwazi ukugqoka ingubo eqinile noma i-T-shirt emfushane. Ukuze ulethe isisu ngesisu, yenza umsebenzi olandelayo: thatha isikhundla esivela emuva, ukuze kwenzeke into enzima. Sithatha izandla ngalokhu, siwaguqa ngamadolo ethu futhi siphume emathunjini ethu, siwaphuza ngokuphuza. Phinda izikhathi ezingu-10. Ngemuva kwalokho, sihlala phansi ukuze ukwazi ukubamba izinyawo ngezinyawo, uguqe ngamadolo, ufake izandla zakho nekhanda esifubeni sakho bese uqala ukwenza imishini ye-trunk. Ukuvivinya umzimba kuphindwe izikhathi ezingu-20-40. Lokhu kuzokusiza ukuqeda amafutha amaningi kanye nezidumbu esiswini sakho futhi uthuthukise umshini omuhle. Ngemuva kwezinsuku ezingu-14, ungakwazi ukuphinda kabili umthwalo.
Ukuze usebenze ngokuphumelelayo kokuzivocavoca ngenhla, udinga ukuhambisa okuningi ukuthola isibalo ngokulandelana, ukuhamba ngezinyawo okuhamba phambili kubaluleke kakhulu - bayakuqinisa futhi bakhonze imilenze yakho. Ekudleni kufanele kube okuncane ngangokunokwenzeka ufulawa futhi kumnandi, okungenani kanye ngesonto kudingeke ukwenze ukulayishwa kwezinsuku. Kutuswa ukuthatha amavithamini, kanye nemifino nezithelo. Isidlo kufanele senziwe lula ngangokunokwenzeka, ukuze ungadluli isidumbu ebusuku. Ngemuva kokwenza ukuvivinya umzimba, kuyoba usizo ukuthatha ishaja ehlukile - kuqinisa isikhumba futhi kusize ukuzigcina u-toned. Amakilasi afana ne-gymnastics akufanele aphazamiseke, isikhathi esincane sokusebenza - amasonto ayisikhombisa. Usiza kakhulu umsebenzi wokusebenza ekuseni, omncane, cishe imizuzu engu-10-15 - iyoqinisa umphumela wokuzivocavoca. Kungabandakanya ukugijima endaweni, ama-squats, ukuvivinya umzimba. Khumbula ukuthi impumelelo yakho incike kuwe kuphela!