Ngisho nokuchitha isikhathi esinzima ejimini lokuzivocavoca, awukwazi ukufeza ama curve wesifazane oyifunayo. Emisipha yayingenamandla nje kuphela, kodwa futhi iguquguquka, ilula, udinga ukuhlanganisa ekuqeqeshweni futhi usebenze ngesisindo sakho (njengama-pilates), nokuphefumula okufanele (njengokuthi ku-yoga). Siye sahlakulela uhlelo lokuqeqesha umlobi kulabo abafuna okwamanje ukukhulisa ubuhlungu besisindo nokuqeda ama-deposit. Ukuqeqesha okungenani kabili ngesonto - nje inyanga yezigaba ezijwayelekile kuzodingeka ushintshe usayizi wezingubo. Qaphela: ungesabi uma izikali zikhombisa ukwanda kwesisindo ku-1-2 kg! Ikhula ubuhlungu be-muscle, kanye nokushisa kwamafutha, futhi izingqikithi zesibalo zikhishwa. Ukuzivocavoca okuwusizo kwezandla, izinyawo nomzimba kuzokusiza ukuba uhlale uhlelekile futhi uthole isithombe esihle.
Ukuzivocavoca kwezandla, izinyawo nomzimba - press enkulu
Umgomo: ukuthola ama-cubes wokusiza, ukukhipha ama-fat deposits okhalweni.
Ingxenyeni ephezulu ye-muscle yomzimba obubanzi. Lala phansi, cindezela uzinyane ngokuqinile phansi. Phakamisa imilenze yakho ngakwesokudla bese ubamba kule ndawo, uzama ukungashintshi indawo engama-90 °. Gwema i-scapula kusuka phansi, yikhuphukele phezulu. Phonsa izingalo zakho uphume phansi. Ukwenza ukufudumala okusheshayo kwamandla, susa izingalo zakho phezulu nangaphansi. Thatha umoya ojulile, bese u-10 ukuphefumula okuncane ngokunciphisa izandla.
Ukucindezela lo msebenzi, faka izinyawo zakho ku-fitball. Ubunzima ukubamba ibhola endaweni, ukwenza ukunyakaza kwesandla. Imilenze kufanele ivaliwe.
Zama ukucindezela ibhola ngezithende. Yenza izikhathi ezingu-10.
Nakani!
Ukuze usebenzise imisipha efanele ngesikhathi sokuvivinya izingalo, imilenze nomzimba, ungafaki intamo yakho. Sula ikhanda lakho phezulu, hhayi phambili.
I-Lower Press
Lahla ama-fat deposits endaweni yangasese ngesikhathi sokuzivocavoca kwezandla, izinyawo nomzimba, ukuthola isithunzi esincane. Umshini ophezulu nangaphansi, imisipha ye-buttock, i-quadriceps.
Ulale emhlane wakhe, isihenqo sisuke sicindezelwe phansi. Uma kunzima ukuba ulandele izinkalo ngesikhathi sokuzivocavoca, faka ithawula elincane, eligoqiwe ngu-roller, ngaphansi kwe-deflection lumbar. Phakamisa imilenze yakho eqondile phezulu ukuze benze i-angle ° 90 nomzimba. Faka izandla zakho ngemuva kwekhanda lakho. Ungabeki iminwe yakho ekukhiyeni, vele ubambe izandla zakho eduze kwamathempeli akho: lokhu kuzokusiza ukuba ungadluleli ama-vertebrae yomlomo wesibeletho. Thatha umoya ojulile futhi, ngokuphefumula, uphumule ama-blades ukusuka phansi. Donsela isikhumba sakho. Kanye kanye nokuphakanyiswa kwebhande lehlombe, bhonsa imilenze epeni. Funani ngokuphelele amadolo. Ukuphefumula, kancane kancane wehlise isikhala, bese uhamba phansi, ngenkathi ulungisa imilenze. Gcina izinyawo zakho ndawonye, ungafaki imilenze yakho. Yenza ukuzivocavoca ngezikhali, imilenze nomzimba kancane kancane, ungabeki. Ukucindezela lo msebenzi, cindezela phansi ku-fitball. Gwema imilenze nebhola ukugcoba ngokuphambene nomzimba. Khona-ke, njengalokhu kungenalutho olungenakuqhathaniswa komsebenzi, thinta amadolo akho, ugcine ibhola isisindo. Lungisa ibhola ngemilenze yakho. Ukucindezela ibhola ngezinyawo zakho, uzofaka umthwalo owengeziwe ngaphakathi kwethanga. Phinda izikhathi ezingu-30.
Cindezela bese ubuya
Ukuzivocavoca kwezandla, izinyawo nomzimba kusiza ukwakha i-corset emisipha eqinile, ukuqinisa imisipha yemilenze.
Imisipha yomshoshaphansi, yonke iminyango yangemuva yemilenze, imisipha yangemuva. Lala phansi, cindezela izandla zakho phansi. Uma uphuma, phakamisa kancane imilenze yakho phansi bese uqala ukuphakamisa. Uma imilenze iphakanyiswa phansi, uqale ukuwasika ikhanda, uhlakaze emuva phansi: i-vertebra ngemuva kwama-vertebrae. Yenza izivivinyo zezingalo, imilenze nomzimba, ubambe ibhola ngezinyawo zakho. Phinda izikhathi ezingu-30.
Nakani!
Ungaqedi lesi sikhalala phansi, kungenjalo ubungozi obangelwa ukulayisha ngaphezulu kwe-vertebrae yomlomo wesibeletho. Ngesikhathi sokuvivinya umzimba, faka izandla zakho ezingangeni ezinyaweni, kodwa phambili, phambili ngqo. Ungazitholi phansi phansi nge-jerk, yenza konke ukuhamba kahle kahle. Lapho ukhuphuka, donsela ikhanda lakho phezulu, hhayi phambili.
Qinisekisa futhi welula imisipha yomzimba wonke, ikakhulukazi imisipha yomshoshaphansi, emuva, izandla. Zonke imisipha ezisekela umgogodla, yonke imisipha yomshini.
Themba ngemuva kwakho, welula izandla zakho ngemuva kwekhanda lakho. Thatha umoya ojulile, bese-ke, lapho uphuma, uphumule izandla kusukela phansi kuqala, khona-ke ikhanda, ke, i-vertebra ngemuva kwe-vertebra, phakamisa i-trunk. Ngesikhathi sokuphakamisa ungadabuli imilenze yakho phansi, gcina izinyawo zakho zivaliwe. Ungavuki futhi uphansi, hamba kahle. Ukuhlala nemilenze eqondile, welula isifuba sakho phambili, emva kwezandla zakho. Ungayinaki intamo yakho, cabanga ukuthi uhanjiswe umqhele wekhanda lakho. Ukuhamba phambili kuwukuphela kwesifuba. Ukuphoqelela izivivinyo zezingalo, imilenze nomzimba, thatha i-fitball. Lapho uhlezi phansi, ubeke ibhola ngemuva kwekhanda lakho. Thatha izingalo zakhe, uthathe ibhola kuqala, bese ufinyelela i-fitball. Yenza okuphindaphindiwe kuka-15-20.
Uma unomuzwa wokuthi ukuqeqeshwa akwanele kuwe, cabanga ukuthi ibhola elikhulu futhi libi kakhulu, umthwalo omkhulu emaqenjini ama-muscle osebenza kuwo, uzothola. Qala ngebhola elikhulu elincane noma elincane.
Nakani!
Ungawa ohlangothini lwakho, gcina umzimba wendlala phezu komugqa owodwa, izinyawo zomlenze we-flyweight usulelwe. Ihlombe lensimbi elisekelayo liyi-perpendicular kuya phansi.
Izindebe ezikhonjiwe
Lahla "izindlebe" ezinqulwini, wenze izintambo ziqiniswe, futhi amathanga azosizwa ngokuzivocavoca okuningiliziwe kwezingalo, imilenze nomzimba.
Phakathi nokuzivocavoca kwezingalo, imilenze nomzimba, wonke umthamo womlenze osebenzayo, umthwalo omkhulu ubeka emisipha ye-oblique yomshini we-press, i-gluteus maximus muscle ithuthukiswa, imisipha yesandla sokubamba iqiniswa.
I-Slender Waist
Susa amafutha asuka esikhweni, ugcizelele ukukhululeka kwalesi silwane.
Imisipha ye-Skew ye-press, ibhande lehlombe, amathanga angaphakathi.
Themba ngemuva kwakho. Hamba izandla zakho ngemuva kwekhanda lakho, kodwa ungazikhethi e-castle. Bhonya umlenze wesokudla emadolweni bese uwufinyelela nge-elbow yakho yesokunxele. Kulesi simo, kuphakanyiswa isisindo namazinyo phansi, kuphela ingxenye engenhla ye-back (kuze kufike emahlombe ehlombe). I-Chin idonsa. Khona-ke, sondela ngakwesokunene emgqeni wesobunxele. Ukuze ucindezele lo msebenzi, thatha ibhola. Lapho uphumelela umoya, vula ibhola phezu kwedolo eliqinile. Yenza okuphindwe kabili ngomlenze ngamunye.
Nakani!
Gcoba amahlombe ehlombe kusuka phansi phansi ngobumnene, i-elbow ivulekele eceleni futhi kancane.
Hlala phansi phansi ngamadolo akho. Ukugoba ingalo yamahhala ku-elbow bese uhola ngemuva kwekhanda, i-elbow kufanele ibheke ngokuqinile. Ukunciphisa inzwane yomlenze osekelayo. Ekuphumuleni, ukugcina ibhalansi, phakamisa unyawo lwakho olukhululekile ezingeni lesikhumba. Ungatholi unyawo lwakho emgwaqeni futhi ungabuyiseli. I-sock iqinile.
Inguqulo eyinkimbinkimbi yokusebenza kwezandla, izinyawo nomzimba - usebenzisa i-fitball. Themba phezulu kwebhola le-trunk. Ukugcina ibhalansi yakho, phawula unyawo lwakho. Qaphela ukuthi ibhola ayigxumeli phansi kwakho. Yenza izikhathi ezingu-30 zomlenze ngamunye.
Isifuba esiphakeme
Isifuba esihle, isifuba esivulekile, ukuntuleka kwamaphiko "esiphezulu.
Imisipha yezingalo: i-biceps ne-triceps, imisipha enkulu ye-pectoral, imisipha yangemuva.
Gcizelela amanga. Umzimba kumele ube nesisindo, isisu senziwe. Ekuqaleni ungathembela emadolweni aguqe ngamadolo. Ngokuhamba kwesikhathi, iya ekugcizelelweni kwamasokisi. Ukujikijela izinkalo zakho ezinhlangothini, uphonsa isifuba sakho phansi. Kumele uzizwe ukucindezeleka ezandleni zakho nasesifuba. Ungaphonsa isisu sakho, ungaphenduli emuva. Themba ebhola bese ugijima phezu kwalo ukuze ungaphansi kwesitsha. Yenza ama-push-up angu-30, ugcine ibhalansi.
Nakani!
Ingemuva iqondile, ukuhlanekezela emhlane ongezansi akumukeleki. I-elbow igubha ngesibindi. Ukubuyela emuva ngokuqondile, ukungabi khona kwamafutha okugcoba emhlane ophansi. Izintambo zomzimba.
Imisipha yeG Gluteus , isisindo esilandelayo kunazo zonke, imisipha ye-trapezius.
Themba esiswini sakho, welula izandla zakho phambi kwakho, ubeke izinyawo zakho ndawonye. Gcoba isifuba nekhanda kusuka phansi. Thatha umoya ojulile kanye nokuphefumula ukuphakamisa ngangokunokwenzeka ingalo efanele nomlenze wesobunxele. Ngaphandle kokunciphisa ikhanda nesifuba sakho, kancane kancane wehlisa ingalo yakho nomlenze bese uphakamisa ingalo yakho kwesobunxele nomlenze wesokudla. Thepha phezulu naphambili, bhekani phambili phambili. Ukucindezela lo msebenzi, ulale phansi ebhokisini bese ugijima ukuze uvumelane ngaphansi kwesitsha. Okokuqala, zize uzigcinele ibhalansi yakho ngezandla zakho: phakamisa phezulu phezulu imilenze kuphela. Ngokuhamba kwesikhathi, zama ukwenza ibhola imidwebo efanayo yezandla, izinyawo nomzimba njengasebusweni obushelelezi: ngesikhathi esifanayo uphakamise izingalo nemilenze ehlukile. Yenza izikhathi ezintathu izikhathi ezingu-10-15. Ungaphindi ujike ikhanda lakho, ikhanda phambili. Ungabeki izandla zakho ezinhlangothini.