Ngaphandle kokuzivocavoca okuyisisekelo, safaka phakathi okhethekile kwabesifazane abaneminyaka engu-20, 30 no-40, ngoba isitayela sokuphila nomzimba wesifazane sishintsha ngobudala. Engeza kule hlelo lokuqeqeshwa kwe-cardio, futhi siqinisekisa ukuthi uzothola umshini wokukhulula oqinile ngenyanga eyodwa futhi ulondoloze umphumela iminyaka. Ukuzivocavoca umzimba wesisu esisindayo - usizo olunzima kuwe.
Uhlelo lokuqeqesha
Indlela okusebenza ngayo: Phatha izinkimbinkimbi kabili ngeviki, wenze izigaba ezingu-3 zokuphindaphinda ezingu-12 ngekhefu lamasekhondi angu-60 phakathi kwezinyathelo. Ekupheleni kweseshini ngayinye, engeza izivivinyo kumaphephandaba "ngobudala." Futhi ungakhohlwa mayelana nokuqeqeshwa kwe-cardio! Uzodinga: ibhola lezokwelapha elilinganisa u-2.5-4 kg, ama-dumbbells 2.5-5 kg kanye ne-raber i-foam, uma wenza izivivinyo kulabo abangaphezu kweminyaka engama-40 ubudala.
1. Ukuphenduka okukhohlisayo
Imisipha-stabilizers isebenza, imisipha yamathambo, imilenze nezandla. Hamba ngemilenze yakho kancane kunamahlombe akho, izinzwane zakho ziphelelwe ngaphandle. Gcina ibhola lezokwelapha phambi kwakho ezingeni le-hip. Yehla ku-half-squat. Vula umlenze wesokudla, uye ngakwesobunxele, ngenkathi ugoqa izintambo zakho uphakamisa ibhola ehlombe lakho lesokunxele. Buyela esimweni sokuqala, uqondise imilenze yakho. Yenza umsebenzi ngenye indlela.
2. Ukuwa nebhola
Imisipha-stabilizers isebenza, imisipha yamathambo, imilenze nezandla. Yima izinyawo zakho ebubanzi be-pelvis yakho, ngezandla zombili phambi kwesifuba sakho, ubambe ibhola lezokwelapha. Yiphakamise phezulu, bese uyiphonsa ngakwesokunxele, ngenkathi ngesikhathi esifanayo uphaphule ngonyawo onyaweni. Beka izinyawo zakho ndawonye, uphakamise ibhola ngakwesobunxele kuya phezulu, bese uyinciphisa waya esiteni sokunene, wenze i-lunge ngonyawo lwakho lwesokunxele emuva. Lokhu kuzoba ukuphindaphinda okulodwa.
Jump bese uvimbela
Yenza yonke imisipha yomzimba. Themba esiswini sakho, izintende ezisezingeni phansi ngaphesheya kwesifuba sakho. Donsa imisipha yomshini, uyiphakamise phansi, bese uqaqa phambili ngokugxuma. Jump, uphakamise izandla zakho ngaphezu kwekhanda lakho, izintende zisondele komunye nomunye futhi ubheke phambili (njengokungathi uvimbela ukushaya phezu kwenetha). Lapho ufika ngobumnene uguqa amadolo, hlala phansi, faka izandla zakho ngaphesheya kwezinyawo. Ngenqwaba, thutha imilenze yakho, uphonsa phansi. Phinda.
4.Session nge ukudonsa-up isandla
Imisipha-stabilizers isebenza, imisipha yamahlombe, imilenze nezintambo. Thatha indlebe ngakwesokunene bese uyiphonsa emzimbeni, isundu kuze kube sehla. Beka isandla sakho sokunxele esihlalweni. Sukuma nemilenze yakho ngokubanzi kunamahlombe akho, bese wehlela ku-squat. Lungisa umlenze wesokudla, ngenkathi udonsa ngakwesokunxele ohlangothini (hlala ngakwesokunene kuya kwi-shin) bese udonsa isidumbu esikhwameni. Hlala phansi futhi, uhlehlise lesi sidumbu. Phinda. Yenza lo msebenzi ngenye indlela bese uqedela indlela.
Cindezela kahle eminyakeni engama-30
Umndeni nomsebenzi kuthatha isikhathi esiningi kangangokuba akwanele ukuqeqeshwa. Indlela yokuletha umshini ngezwi? Zama ukuzivocavoca ongakwenza noma kuphi. Ihlanganisa imisipha eguquguqukayo, iqinisa isisu futhi ilungisa ngemuva. Umvuzo ngeke ube nje umshini oqinile, kodwa futhi uzoba nomsebenzi omuhle.
Zama umsebenzi: inhale-exhale
Imisipha yomsebenzi wokunyathelisa. Hlala esihlalweni, izinyawo phansi. Thatha umoya ojulile esiswini sakho, bese uphuma futhi udwebe esiswini sakho ngangokunokwenzeka. Bamba imizuzwana engu-30, uphume ngokuthula futhi uphumule. Yenza lo msebenzi izikhathi ezinhlanu ngosuku.
Ukuphonsela endaweni ehlezi
Ukusebenza kwe-muscle-stabilizers. Thatha ibhola yezokwelapha bese uhlala phansi: imilenze iguqa ngamadolo, izandla - ezihlangothini. Beka ibhola ngakwesobunxele bese uyiphakamisela ehlombe lokunene, izintende zikhomba phezulu, iminwe - ezinhlangothini (njengokungathi ubonisa izikali). Phakamisa izinyawo ukuze imilenze ibheke phansi. Futhi uncike emuva, uzama ukungadli, endaweni ozizwa ngayo ukuthi imisipha yabezindaba ihilelekile emsebenzini. Phonsa ibhola ngakwesokunene nangemuva, uqede umsebenzi. Phinda. Ukushisa amafutha esiswini sakho, yenza i-cardio izikhathi ezinhlanu ngesonto imizuzu engu-30-60. Ngokuphindwe kabili ngesonto, ukuqhuba lolu qeqesho, olwakhiwa ngu-Emmy Dickson. Yakhelwe ekunciphiseni okunye futhi yandisa umthwalo ube ngaphezulu. Okuthiwa leli qhinga, njengoba kuboniswa ucwaningo, lushisa amafutha ekhanda eliphezulu kakhulu.
Cindezela kahle eminyakeni engu-40+
Mhlawumbe uzobona ukuthi kunamafutha amaningi okhalweni. Njengoba ochwepheshe bethi, lokhu kungenxa yokuthi ukukhula komzimba kunciphisa inani lamahomoni okukhula. Ngokufanayo, banesibopho sokugcina imisipha. Okubangela ekunciphiseni kwe-estrogen. Ngakho-ke, emva kweminyaka engamashumi amane, udinga ukubuyekezwa kokudla kwakho futhi ukhokhele kakhulu ukuqeqeshwa.
Zama umsebenzi wokulinganisela
Ukusebenza kwe-muscle-stabilizers. Lala phansi ebusweni be-foam roller, izandla ezihlangothini, izintende kanye nezinyawo phansi. Phakamisa umlenze wesobunxele ukuze idolo liphezu kwesikhumba, futhi i-shin iyafana nephansi. Thatha okulungile kuyo ukuze imilenze yomabili isesimweni esifanayo eduze komunye nomunye. Bambelela ku-akhawunti engu-1, wehlisa umlenze wesokunxele, bese ulungile. Lokhu kuzoba ukuphindaphinda oku-1. Manje qala ukuhamba ngezinyawo zakho zokunene. Yenza izinqola ezingu-3 zokuphindaphindiwe ezingu-8-10.