Mayelana nemilenze emincane, wonke amaphupho wesifazane. Ngeshwa, akubona bonke abameleli besifazane ababuthakathaka abangakwazi ukuziqhenya ngamafomu afanelekayo. Uma imvelo ingazange ivuzwe ngokuvumelana, kuzodingeka sithathe lesi simo ngezandla zethu. Ukuhlanganiswa kokuzivocavoca umzimba, ukudla okhethekile kanye nokusikhipha umzimba kuzokusiza ukuba ulahlekelwe isisindo ngokushesha nangempumelelo emilenzeni. Futhi akudingekile ukuvakashela i-gym, ungayenza ekhaya.
Izincomo ezijwayelekile
Ukuze ulahlekelwe isisindo ngokushesha futhi ngempumelelo, ukuze ufinyelele umphumela oyifunayo, kubalulekile ukuqonda izici zalesi sibalo. Ngolunye uhlobo lwezinto zomzimba, kunendlela eyinkimbinkimbi, ongayikhipha ngayo amafutha amaningi ngokweqile nezintambo, okwenza imilenze ibe mnandi futhi inhle. Kusobala ukuthi ukulahleka kwemilenze ayikho ukudla okuhlukene. Umphumela kufanele ube kuwo wonke umzimba. Ngesisindo esingaphezu kokunciphisa umzimba, kubalulekile ukunamathela ezincomo ezilandelayo:
- isibambiso sokuphumelela okungu-95% sisekudla okunempilo - udinga ukulinganisa inani lamakorikhi ekudleni kwakho, udle ukudla okunempilo;
- kuhle ukunikeza ukuqeqeshwa kwe-aerobic, ukuhlanganisa nabo kabili ngeviki ngokuqeqesha amandla;
- kungenzeka ukusebenzisa ama-fat burners.
Uma umzimba uphansi, okulandelayo kuyodingeka:
- ukwandisa i-anabolism - udinga ukubukeza ukudla, ukukhetha ukudla okuphezulu amaprotheni;
- ukuqeqeshwa kwamandla nsuku zonke;
- Ukusetshenziswa kwe-estrogens ukukhuthaza ukufakwa kwamafutha emagodini.
Njengoba wazi, kunezinhlobo ezintathu eziyisisekelo zezibalo: i-apula, i-peyari, i-rectangle. Abamele abanomzimba wokuqala bahlukile uma kungekho sikhumba. Ukuze ube mncane, ukusebenza kwe-cardio-operation kuyodingeka. Kubalulekile ukwenza izindlela eziningi ngezikhala ezincane. Uhlobo oluthile lwabadweba, ama-class ellipse, ukuhamba, ukuhamba ngebhayisikili, ama-squats afanelekile. Kulesi simo kubalulekile ukuphambanisa ingxenye engaphezulu yomzimba. Ukuzivocavoca kuyinto efiselekayo ukwenza ngezinga elilinganiselwe. Imigqa nezintambo kudingeka zenziwe zibe mncane, kodwa ungadluli, kungenjalo ungakwazi ukupompa imisipha. Ngomfanekiso we-rectangular, kubalulekile ukulondoloza imilenze emihle, kodwa hhayi ukuphazamisa ukuthi imvelo isivele ivuze. Njengokuzivocavoca umzimba kubalulekile ukukhetha ukuhlaselwa, mahi. Lokhu kuzokwenza ukuthi amathanga namazinyo aqiniswe. Ngaphezu kwalokho, udinga ukwehlisa isisindo esiswini sakho, esitholwa ngokunamathela ekudleni okukhethekile kanye nesethi yokuzivocavoca komshini.
Ukudla ukuze uthole imilenze yokulahlekelwa isisindo
Ukuze ngokushesha futhi ngempumelelo ulahlekelwe isisindo emilenzeni, kubalulekile ukuhlanganisa ngokufanele ama-squats nezinye izivivinyo ngokomzimba ngokudla. Mayelana nokudla, kunezincomo eziningana:
- ekudleni kumele kube khona izithelo nemifino eningi;
- ngokuba amafutha, ukudla okuthosiwe nokumnandi kunqunywe umkhawulo;
- ekudleni kuyinto efiselekayo ukwethula i-soy, ihlume ukolweni nezinye ukudla okuqukethwe okuphezulu kwe-calcium ne-magnesium, okudingekayo ekuthuthukiseni imisipha;
- kubalulekile ukufaka emikhiqizweni yemenyu equkethe i-potassium, amavithamini A no-C (amazambane, ulethisi weqabunga nabanye);
- Dweba izitsha ukhiphe uketshezi okwedlulele emzimbeni bese ukwandisa ukujikeleza kwegazi.
Omunye wemithetho esemqoka yokudliwa kwesisindo ukugcina umbuso wokuphuza. Udinga ukuphuza amanzi amaningi, ikakhulukazi ngesikhathi sokuqeqesha.
Izindlela eziphumelelayo zokulahlekelwa kwesisindo ngokushesha
Ngenxa yokuzikhandla ngokomzimba kuzokwenzeka ukuba ulahlekelwe isisindo ngokushesha emlenzeni ekhaya. Ukuzivocavoca ngalunye kuhloswe ekusebenzeni imisipha ethile. Ukuzisebenzisa enkingeni, ungafinyelela umphumela ogcwele.
Ukuzivocavoca 1: Ukugijima
Ngosizo lokugijima, ungakwazi ukususa ngokushesha amaqatha ezinqulwini, wenze imilenze ibe yinkimbinkimbi futhi ifanele, futhi ulahlekelwe isisindo kuwo wonke umzimba. Kubalulekile ukukhetha izingubo ezifanele nezicathulo ukuqinisekisa ukuthi ukhululekile ngesikhathi sokuqeqeshwa ngokomzimba. Okokuqala, kunemizuzu eyishumi yokugijima cishe izikhathi ezine ngesonto. Isivinini sokugijimela silinganiselwe.
Ukuzivocavoca 2: Ukuhlaselwa okulula
Ngenxa yalokhu kuvivinya umzimba, ungakwazi ngokushesha ukudonsa imilenze yakho esifundeni ngemuva kwamathanga akho. Ukufezekisa ukusebenza kahle, kufanelekile ukukwenza ngezingqungquthela ezandleni. Kudingeka ukuthatha isikhundla sokuqala simile, izandla esihlalweni. Unyawo olulodwa kufanele luqhubekele phambili, luguqe ngamadolo ngeceleni lama degree angu-90. Umlenze wesibili ugobile emadolweni, cishe uthinta phansi. Emva kokubuyela esimweni sokuqala, kufanele uphinde wenze izenzo ezifanayo nomlenze ohlukile. Uma wenza umsebenzi, emuva kufanele kube flat. Kwanele ukwenza ukuhlasela okunjalo mayelana nezinyawo ezinhlanu.
Ukuzivocavoca 3: Izikwele
Izikwele zisiza ukulahlekelwa isisindo emaqokeni nasezintweni. Okokuqala udinga ukuthatha isimo sokuma sokuqala, imilenze ndawonye. Kufanele kuqaphele ukuthi izikwele ezijulile kuleli cala azifanelekile. Kwanele ukuguqa ngamadolo akho ngeceleni lama degree angu-90. Ingemuva kufanele ibe iqondile, izinyawo ndawonye. Kubalulekile ukwenza kuze kube ngu-15 sit-ups.
Ukuzivocavoca 4: Izandla Nezinyawo Ukuphakamisa
Lokhu kuvumela kukuvumela ukuba ulahlekelwe isisindo emilenzeni yakho ngesikhathi esifushane. Kuyadingeka, elele esiswini, izandla ukudonsa phambili, ngenkathi ziphakamisa kanye nemilenze. Kubalulekile ukwelula ngangokunokwenzeka. Ukuzivocavoca kwenziwa kuze kube izikhathi ezingu-15. Ngesikhathi esifanayo, umuntu angase azizwe ukuthi izimbungulu zithinteka kanjani emagodini nasezintweni.
Ukuzivocavoca 5: The Swing
Emva kokuguqa nokubeka ugxile ezandleni eziqondile, udinga kancane kancane futhi uphakamise imilenze yakho, uwaqondise. Udinga ukwenza izinsimbi eziyi-10 ngezinyawo ngalunye. Kubalulekile ukugcina izandla zakho phansi ngaphandle kokuzikhukhula ebusweni.
Ukuzivocavoca 6: mahi Ukuma ngokuqondile futhi ngezandla zakho phambi kwakho, udinga ukushintshana ngemilenze yakho. Kubalulekile ukuzigcina ngisho, ngaphandle kokuguqa ngamadolo. Kunconywa ukuthi uthinte isandla ngesandla ngasinye. Lokhu kuvivinya kukuvumela ukuba uphakamise izintambo bese usebenza imisipha yamathanga.
Ukuphuza umzimba
Ukukhiqiza izivivinyo eziyinkimbinkimbi nokunamathela ekudleni kokunciphisa imilenze, kubalulekile ukuthi ungakhohlwa indlela eyodwa eyokusiza ukuthi uthole kancane kakhulu. Yiqiniso, ngosizo lokusila, awukwazi ukuqeda ngokuphelele amafutha, kodwa kungenzeka ukuthi ugcine ubuhle. Ngaphezu kwalokho, le nqubo izosiza ukuqeda i-cellulite.
Ukubhuka kuyisimo esihle sokuzivocavoca nokudla. Yenza ngokwakho ekhaya. Ngaphambilini, udinga ukuhambisa izinyawo zakho, uthathe ukugeza okushisayo. Khona-ke kusetshenziswe ama-almond noma ama-cedar, ukunyakaza kwamathambo kwenziwa. Kwanele nje ukwelula izintambo zakho nezintambo kahle, ukuthuthukisa ukujikeleza kwegazi nokuqeda amafutha amaningi. Ubukhulu bokunyakaza kufanele banda. Ukuze uthole imiphumela ebonakalayo, ungenza massage enjalo njalo ngosuku. Ubude bendlela eyodwa yimizuzu engu-20. Ungalindeli umphumela osheshayo, umphumela uzobonakala kungaphambilini kwama-massage ayi-10.
Ividiyo: indlela yokulahlekelwa isisindo emilenzeni nasemathangeni
Ukunciphisa imilenze akuyona inkinga, uma kufanele ube nesineke futhi ujoyine ukulwa ngamakhilogremu engeziwe. Ngenxa yobunzima bokuzivocavoca uzosusa ngokushesha ukushiyeka, uthole ukuvumelana nokuzethemba. Ngezansi kukhona izifundo ezimbalwa zevidiyo ongazenza ekhaya.