Uhlelo oluncane!
Ngesikhathi kwenziwa lezi zivivinyo, izindawo eziyinhloko zenkinga ziyasebenza: amathanga, izintambo, izinyawo nobuhlungu bemisipha. Lezi zivocavoti kungenzeka ngisho nabaqalayo ukuba babe nokuzivocavoca. Cindezela lolu hlelo: ungenza, isibonelo, ushintshe kancane ukusebenza okujwayelekile - ukuphakamisa umzimba ukwengeza ukuphakamisa umlenze.
Amasonto amathathu - isigaba sokuqala somzimba: amafomu azoba afanelekile. Ukulungiswa okujulile kwesibalo kanye nokugcinwa kwemisipha ku-tonus nsuku zonke kufanele kube nomkhuba.
Imithetho Yokufaneleka
Ukufudumala (imizuzu engu-10-15). Isiqalo esihle sokuhamba sihamba ngokushesha noma ukugijima. Kumele futhi ululame imisipha ngokulula: ngezinyathelo eziyindilinga zamahlombe, ngezandla ngemuva kwekhanda, zihamba phambili ukusuka kolunye uhlangothi futhi zibhekele umlenze odlule.
Ukulawula ukuphefumula. Imisipha idinga ukulungiswa nge-oksijeni ngaphambi komthwalo, ngakho-ke ngaphambi kokuba senze ingxenye yamandla okusebenza esikuphefumulayo emoyeni, ngesikhathi saso - exhale.
Ukuphepha. Ukunyakaza akufanele kube bukhali, ngesikhathi ukwehla komzimba akudingekile ukuphumula kuze kube sekugcineni ("wehla"). Ukuzivocavoca komshini, ucingo kufanele ucindezelwe phansi.
Ikhwalithi. Inombolo yeziphindaphindiwe cishe zonke izivivinyo ziyi-15. Kodwa-ke, kungcono ukwenza okuphindaphindiwe okuncane, kodwa yenza kahle umzimba.
Ukwehlisa. Kuyadingeka emva kokulayishwa kweqembu ngalinye lezinsimu kuyisibopho sokuqina kwabo. Isibonelo, emva kokuzivocavoca kwemisipha, iminyango yalo nendima izosingathwa yizintambo zomzimba phambili ziphethe izingalo ezikhishwe, zihlezi ku-lotus pose. Ukwelula imisipha emihle, amaphuzu afanelekile: ehlezi endaweni ye-lotus, kuqala uqale umlenze wesokudla ngakwesobunxele (ukusekela ngezandla ngemuva kwezinyawo) ngenkathi ujika umzimba ngakwesobunxele. Phinda lo msebenzi ngonyawo lwesokunxele. Ukuphindaphinda okumbalwa kuzokwanela.
Ukuphuza umbuso. Ngesikhathi sokuzivocavoca umzimba, umzimba ulahlekelwa uketshezi. Ngakho-ke, ngaphambi kokuqeqeshwa, ngesikhathi nangemva kwalokho, kufanelekile ukuphuza amanzi ahlanzekile - ama-sips amancane ngesikhathi esisodwa.
Indlela enengqondo. Ukuphishekela ukuphupha komzimba ukwenza izikhathi ezintathu ngosuku akusizi ngalutho - imisipha ayishintshi ngesikhathi somsebenzi, kepha ngesikhathi sokuphumula. Ngaphezu kwalokho, lezi zinkimbinkimbi zenziwa ngobuchwepheshe: akunakwenzeka ukuthi lokhu kuzokwanela.
Izandla ezinhle
Ukulala ngakwesokudla. Isandla sesobunxele sihlala phansi, ukumbamba kahle umzimba. Umlenze wesokudla ugobile, umlenze wesokunxele uqondile.
Ekuphumuleni, phakamisa umzimba, uqondise ingalo yesobunxele. Ku-inhalation ubuyela futhi. Izifundo zokuzivocavoca zidlula. Ngemuva kokuzivocavoca inombolo 2 - shintsha isikhundla ukuze usebenzise imisipha yesandla sokunene.
Isikebhe
Ukulala emathunjini, izandla emzimbeni, amahlombe aphakanyisiwe, isisu. Ekuphumuleni ukuphakamisa umzimba kanye nemilenze, lungisa isimo sokuba imizuzwana embalwa, ekuphefumulelwe ukucima phansi. Imisipha yangemuva, izintambo kanye nezintambo zifakiwe emsebenzini.
Ama-push-ups
Emgqeni: izandla zokuhlala phansi, imilenze igobile, isisu sisondelene. Yenza izinkinobho zokuphambana: ukugoqa izinkinobho - ukumbumbulula, ukuziqondisa - ukukhipha umoya. Imisipha yesifuba nezikhali ziyasebenza.
Amafomu avelayo
Ibhande elilungile lihlezi emgodini, isandla sokunene sihlala phansi (phakathi kwabo incwadi "P" kufanele iphenduke cishe), umlenze wesokunxele usulelwe, izinkinobho zihamba phambili futhi zihamba, isisu sidonseleka. Esinye isandla sisekhanda.
Uma uphuma, phakamisa umlenze wesokunxele ufana phansi, bese uyinciphisa phansi ukuze uhumushe. Shintsha isikhundla semilenze ukuqedela indlela. Imisipha egxile, ingaphandle yangaphandle kwethanga, imisipha yomzimba iyahlolwa.
Bridge Bridge
Ukulala emhlane, amahlombe agxiliwe phansi, imilenze i-fitball. Imigqa ingahlanjululwa kancane ezinhlangothini, okuzosiza ukugcina ibhalansi. Lapho uphumelela, phakamisa isikhumba, uhlwithe umsila we-gluteus. Faka ukungena phansi. Ungathuthukisa ukuvivinya umzimba: ukuhlala endaweni ephakeme, udinga ukuguqa amadolo, uzidonsa ibhola. I-hamstrings nezintambo zihilelekile.
Ukuphakamisa imilenze
Ukulala emhlane, izandla ngemuva kwekhanda lakhe, imilenze yakhe iphakanyiswa futhi icindezela i-fitball. Uma uphuma, uphakamisa imilenze e-angle degree engama-90 ehlobene nomzimba, uhlale kule ndawo okwesibili. Izinhlamvu ngesikhathi esifanayo kufanele zibheke ezinhlangothini, futhi zinganciphisi ngokuzenzakalelayo. Imisipha yemilenze nemisipha yomhlanga isebenza.
Ukuphikisana
Ukulala ngemuva, izandla ezisekhanda, amahlombe nomzimba ziphakanyiswa, unyawo olungakwesokudla lufana nesitezi (ngesisindo), ngakwesokunxele kuphakanyiswa nge-angle ye-degrees angu-90 ngokuphathelene nomzimba. Uma uphuma, uphakamise umzimba bese ufinyelela igoli lomlenze wesobunxele nge-elbow elingaphambene, ekuphefumulelwe ukuba uhlale phansi. Phinda ngokuphakamisa umlenze wesokudla. Ukuzivocavoca kuphumelela emisipha yomzimba eqondile neyenoblique.
I-waistline emincane
Ngakwesobunxele, ngakwesobunxele, uncike phansi - imilenze igobile, ingemuva iqondile, isisu kanye namathanga kufanele kube emgqeni owodwa ofanayo.
Ekuphumuleni ukuphakamisa umzimba bese uphakamisa isandla sokunene. Vala isikhala semizuzwana embalwa futhi ku-inhalation ubuyele futhi. njll Ukubandakanya ingaphandle yangaphandle kwethanga bese ulahla okuthiwa "ukugibela ama-breeches", ngenkathi usezingeni eliphezulu, kufanele uphakamise umlenze wesokudla.
I-Waist Waist-2
Ehlangothini lwesobunxele, imilenze - ndawonye, futhi idwenguliwe phansi, ikhanda - ngakwesokunxele (ngakwesokudla sigcina ibhalansi, nje siyithinta phansi), isisu sisondelene, umzimba ucindezelwa phansi. Ukuphakamisa umlenze wesokudla, "donsela" ngakwesobunxele sakhe. Yehlisa imilenze yakho ngaphakathi nangaphandle. n.
Uma wenza njalo ukuvivinya okuphumelela kakhulu okwethulwa yi-stunning weight loss, ngeke uthole kuphela isibalo esincane, kodwa futhi nokuthungwa okuhle.