Isibalo ekahle. Yini umzimba ukwenza emilenzeni izacile?

Abesifazane ngizibuze ngalokho obonisa uyenze ukuze wenze imilenze ohlabayo. Empeleni, namuhla abaningi Onqobayo le nkinga, uma ngesikhathi kunalokho umzimba usinamathelise okhalweni kubonakale (futhi) ngempela aluhlaza. Lokhu kwenzeka ngenxa ogxile sedentary yokuphila nokudla okungenamsoco imikhuba: kilojoule esiluthola ngokudla fries French kanye namabhanisi, okokuqala imali phezu ngezinyawo. Manje njengoba siyaqonda kancane ukuba imbangela, ungaqala umzabalazo ngokuvumelana.

Yini umzimba ukwenza emilenzeni izacile?

I okungenani ongakwenza - seluzoqala ukuhamba ngaphezulu. Zama ukuya 1-2-3 ayeke ngaphambili ukuhamba ekhaya ngezinyawo.

Wonke umuntu uyazi ukuthi run - panacea for kwesisindo. Ungakwazi ubhalisele ejimini wenze ku-treadmill. Futhi ungakwazi ulahlekelwe isisindo mahhala - emgwaqeni. Lokhu akudingeki ukuba wenze lokhu ekuseni. Kusihlwa iphelela aphumelela nakakhulu ngoba ukuqeda kilojoule ekuthole emini. Into esemqoka ke - akusiyo ukuba angalandeli ukuzivoxavoxa ekhishini "in the search for ezingekho isisindo."

Kodwa lokho umzimba ukwenza emilenzeni izacile, ngaphezu egijima? Mahi - lokuthola usizo oluyilo ezinkantolo esihle ngokumelene okhalweni aluhlaza. Abakwazi kwenziwe ngezindlela ezahlukene.

• Sukuma emdulini, beka izandla zakho kuyo. Phakamisa umlenze wakho ilungelo ohlangothini, uzama yokwelula imisipha kwamathanga (ukuwuzwa!). Khona-ke wehlisa emlenzeni. Ukuthuthukiswa ezinjalo ezidingekayo ukwenza 15. Khona-ke ukwenza okufanayo unyawo lwesobunxele. Ungagijimeli: izivivinyo bayozuza kuphela ukubulawa kancane futhi ngokucophelela. Rest 1 iminithi bese uphinda futhi, khona kuqala, bese kwesokunxele ngezinyawo.
• umzimba ezifana nayo emlenzeni Uphakamisa enesivumelwano inani elifanayo izindlela.
• Ngohlangothi lwakho ngakwesokunxele, ukuphumula izintende zezandla zenu phansi. Push umlenze wakho kwesokudla bese uqale ukukhulisa wakhe. Okokuqala, i-engeli ephakathi imilenze kufanele kube 45 degrees. Ngemva kwesikhathi esithile (isonto elilodwa noma amabili) - mayelana-90 degrees. Sebenza ngenxa 15-30 senhliziyo umlenze ngamunye. Bese uphinda.

Ukubuza ezemidlalo abafundisi ngalokho obonisa uyenze ukuze imilenze izacile, amantombazane ngokuvamile ufunde mayelana eziyinkimbinkimbi esilandelayo.

• Hlala phansi, ukugcina iqonde nezandla ekuphumuleni kwakho emuva ngokumelene phansi. Phakamisa umlenze wesokunene (ngangokunokwenzeka, zama yokwelula ke) futhi kwenza kube bayomila-na-phezulu (15-20). Shintshela imilenze.
• Lala ngesisu sakho ukuze baphumule ngokumelene phansi nge izindololwane yakhe. Nalapha zifezeke intwasahlobo umlenze ukunyakaza phezulu naphansi yanjalo.
• Sabalalisa imilenze yakho ububanzi futhi kancane uqale awe phansi (ezimfushane). Lapho engela bend at kwedolo kuyoba ulingana 90 degrees, qala bounce up and down. Ukwenza ukunyakaza ezingaba ngu-30 kancane kakhulu (!) Qala phezulu kuphela emva kwalokho ukunciphisa imilenze ndawonye (kancane kakhulu). Ubukhali ukunyakaza kungaholela ekulimaleni imisipha, ngakho ukwenza konke ngokucophelela.
• izinyawo Trotted okudambisa ukucindezeleka.

Okudingayo ukuze imilenze izacile, ngaphezu kokuba ubonise?

Lapha, konke banal: ukudla ngendlela efanele. Ungafaki kusukela ekudleni okunamafutha kanye elimnandi ukunciphisa ukusetshenziswa. Phuza amanzi amaningi ahlanzekile. Ukuze ukhethe i-carbohydrate ayinkimbinkimbi.

Manje ngoba sewuyazi ukuthi indlela ukunciphisa umzimba nasemilenzeni ziqala ukulwa isisindo okweqile manje!