Isihloko sendlela yokwenza isisu sibe nesisindo nesokunwebeka

Abesifazane abaningi baphupha ngomfanekiso omuhle futhi bacabange ngendlela yokwenza isisu sibe flat kanye nokunwebeka. Le nkinga igxiliwe ngemuva kokubeletha noma amaholidi amade. Ukufeza iphupho kunezindlela eziningi ezihlukene: i-teas yesisindo, ukudla, njll. Iphephile futhi ngesikhathi esifanayo indlela yokunakekelwa kwempilo yokwenza isisu esisondayo - ukuzivocavoca njalo umzimba. Kusukela kumuntu kuzodinga kuphela ukukhuthazela nokubekezela, khona-ke umphumela uzoba.

Ukudala uboya obuhle kanye nokulahlekelwa kwesisindo sonke, ungenza intambo yokuqaqa, ukugijima, ukudansa ukuvivinya umzimba kanye neminye imisebenzi esebenzayo okungenani imizuzu engama-45. Ngempelasonto, ama-exercises anjalo kufanele aqhutshwe.

Cabanga ukuthi ungenza kanjani isisu ngesisindo nokunwebeka ngokwenza ezinye izinhlobo eziphumelelayo zokuzivocavoca.

Ukuzivocavoca inombolo 1. "Ukukhulisa imilenze ngakwesokudla." Isikhundla sokuqala: ulale phansi, faka izandla zakho ngemuva kwekhanda lakho, ugcine izinyawo zakho ndawonye. Phakamisa izinyawo zakho ngokuphefumula ngakwesokudla (amadolo akho akufanele aguqe), kodwa nge-exhalation, wehlisa, kepha ungathinti phansi. Gcwalisa izindlela ezingu-20.

Ukuzivocavoca inombolo 2. "Phuma esikhweni." Isikhundla sokuqala: ulale phansi, izandla ziphezu kwekhanda, imilenze iguqa ngamadolo. Ukuzivocavoca: ngesikhathi sokuphefumula, phakamisa izinyawo zakho phansi, uguqe isinquno sakho, ubeke izinyawo zakho ohlangothini lwakho lwesobunxele. Ekuphumuleni ukubuyela endaweni yokuqala, emva kwalokho ukuphinda ngaphesheya. Yenza izindlela ezingu-20-30 ezinhlangothini zombili.

Ukuzivocavoca inombolo 3. I-Corner. Okokuqala kudingeka ulale phansi, faka izintende zezandla zakho eduze kwezinyathelo zakho. Imilenze kufanele ihlale iqondile kanye ndawonye. Ekuphumuleni kufanele baphakanyiswe, futhi izandla ziqhube phambili. Ingemuva ibanjwe ncamashi, futhi imisipha yabezindaba iyancipha. Ukulungisa lesi sikhundla amaminithi amabili.

Ukuzivocavoca 4. Isikhundla sokuqala: ulele phansi, faka izandla zakho eduze kwezinyathelo. Ukusebenza: ekuphumeni kakhudlwana kuphakamisa ingxenye engaphezulu ye-trunk emahlombe ehlombe, izandla ukudonsa phambili. Lungisa imizuzu engu-2-3. Uma lesi sikhathi sidlula, kufanele ulale phansi bese uphumule.

Ukuzivocavoca inombolo 5. Pilates. Kusukela endaweni elele phansi ngezandla ukulimala ngemuva kwekhanda kudingekile ukuphakamisa imilenze ngamadolo aphethwe ngama-90 degrees. Ama-shins kufanele afane nendawo. Ngokulandelayo, ngokukhipha eceleni amahlombe ukusuka phansi, ugobe ukuya emadolweni ahlukile. Qalisa ukuphindaphinda kuka-20 kuya ku-25. Ukuqeqeshwa okunjalo akuvumela nje ukufeza isisu esisodwa, kodwa futhi sifunda esifundeni sezinwele.

Okulandelayo, kuyoba nenkulumo encane mayelana nendlela yokwenza isisu nesisindo ngokusebenzisa imishini yezemidlalo, okuzokuvumela ukuba uhambisane nokusebenza kwakho futhi wenze kube yimpumelelo.

Ukuzivocavoca inombolo 6. "Ukukhwabanisa kwama-dumbbells emthambekeni." Isikhundla sokuqala: umzimba ngokuthambekela kwama-degrees angu-45, izandla ezinama-dumbbells ziyancipha (ezingeni lamadolo), emhlane ongaphansi ukugoba. Ukwenza: Nge-exhalation, zama ukuthola ama-elbow akho ngemuva kwakho, isikhumbuzo sakho kufanele sihambisane nomzimba wakho, futhi ukulinganisa kuseduze kwesisu sakho. Buyela esimweni sokuqala ngomoya ophefumulelwe.

Ukuzivocavoca inombolo 7. "Izikwele ezinama-dumbbell phezu kwekhanda lakho." Isikhundla sokuqala: imilenze ibekwa kude ebangeni lobubanzi, izingalo (ezinama-dumbbell) ziphakanyiswe ngaphezu kwekhanda. Uma kutholakala inhalation kudingekile ukuba wenze ngokusheleleka ukuqhuma okungaphelele endaweni efanele emadolweni futhi isikhundla samathanga afana phansi. Emuva ongemuva, bend kancane. Nge-exhalation ubuyela esimweni sokuqala. Hamba kusuka ezinyangeni eziyi-15 kuya kwezingu-30.

Ukuzivocavoca inombolo 8. "Nge-fitball." Ukuze uqeqeshe, gcizelela amanga (ama-push-ups ukusuka phansi), imilenze kuphela emadolweni kufanele ibekwe ebhokisini. Gcina umhlane wakho uphansi. Ukugcwaliseka: ukugoqa i-fitball, ukuguqa esifubeni, ukucindezela imisipha yomzimba. Emva kwalokhu, buyela esimweni sokuqala. Yenza u-10 ugoqwe.

Yakha isisu esisodwa samasonto angu 6 kungenziwa ngokuzivocavoca okuningi okuvela emthwalweni wempilo owaziwayo - Gillian Michaels.

Ngokusobala, namuhla kukhona ukhetho olucebile lwezinketho zendlela yokwenza isisu sibe nesisindo nesokunwebeka. Bonke labo abafisa bangakhetha kuphela ukuthi bathanda, bafunde ngokucophelela zonke izincomo futhi baqeqeshe ngokuhlelekile.