Ukufaneleka ekhaya Ukuzivocavoca: I-Complexal Complex engenza wonke umuntu

Ukuzivocavoca ngalunye kwanoma yiluphi uhlobo lomzimba kuhloswe ekuthuthukiseni iqembu elithile lemisipha. Iningi lezivivinyo zihilela imisipha emikhulu. Kulesi simo, imisipha emincane yangaphakathi nje idinga ukunakwa, futhi hhayi ngaphansi. Ngoba lezi zinhlanzi ziqaphela ngokuyinhloko ukuqina nokubukeka komzimba. Kusukela kulo mbono, ukuzivocavoca ekhaya ukuzivocavoca kuyindlela engcono kakhulu yokuzivocavoca .

Okuthandwa kakhulu namuhla yizinhlobo ezahlukene zokuzivocavoca kancane - yoga, callanetics, abalobi. Bavele bakuvumele ukuba ufinyelele emigqeni ejulile yemisipha ngenxa yokuzivocavoca kwe-static.

Ukufaneleka emisebenzini yekhaya kukuvumela ukuba uhlanganise izakhi zamasu ahlukene. Ukuzivocavoca kungahlanganiswa, ngokusekelwe yiziphi izinhloso esiziphishekelayo lapho siqala amakilasi.

Ngokuvamile, ukufaneleka, ekhaya, izinhlobo zayo eziphuthumayo zikhethwa, ngoba azidingi noma yimaphi ama-simulators akhethekile nemishini yokusebenza kwabo. Ukwenza imishini yokuzivocavoca ekhaya ku-intanethi kungabukwa futhi ku-intanethi, ngokulandela imiyalo.

Ukuzivocavoca emzimbeni wempilo : okuyinkimbinkimbi enhle

  Ukuqeqesha kuyadingeka ukuba kwenziwe izikhathi eziningana ngeviki. Ukufaneleka ekhaya ukuzivocavoca umzimba okungenani izikhathi 3-4 ngesonto.

Kumele uqale ukuqhuba emva kokufudumala okuphoqelekile, okungeke kubekwe ngokuphelele. Akudingi isikhathi esiningi, ngenkathi ukwandisa kakhulu ukusebenza kwazo zonke izivivinyo.

Njengokufudumala, ungahamba ngenkuthalo endaweni, wenze i-squats-squats, ugijime, uphendule umzimba, wenze izintambo ezilula ezithambileyo ngezindlela ezahlukene. Nikeza ukuqeqeshwa 4-5 imizuzu.

Ukuzivocavoca 1. Lungisa ngokujikeleza komzimba

  Kuhloswe ekuqaliseni i-quadriceps, ukuqeqesha izintambo namathole, ukuqiniswa kwezintambo ze-popliteal, ukuthuthukiswa kwemisipha eqondisa emuva.

Yehla ekuhlaselweni. Unyawo olungakwesokudla lubekwa phambili, ngakwesobunxele buya emuva, isithende sikhuliswa kancane. Amandla akhuphukela ekuphakameni kwamahlombe futhi aguqa kancane emaceleni.

Iminwe yeminwe icishe ixhumane nomunye noma ivumele ukuba ithintane. Gwema imisipha yomshini bese usondeza ibhande langakwesokunxele phambili ekuphakameni kwethanga (noma ngaphezulu, uma ungakwazi). Ngesikhathi esifanayo, vula izindlu ngakwesobunxele. Phinda izikhathi eziningana.

Bese uye kwenye umlenze, futhi izikhathi eziningana.

Ukuzivocavoca 2. Amakhonu ajika

  Ithuthukisa imisipha yemisindvo, i-pectoral kanye ne-dorsal muscle, iveza izintambo, amathanga angaphakathi.

Yehla ku-hip yangakwesokudla, ngokuphumula kwakho kwesandla sakho sokunene phansi, ingalo eyisekelayo iqondile. Lungisa umlenze wesokudla, khona-ke ngakwesokunxele. Phakamisa isandla sakho sobunxele phezulu. Umzimba kufanele uthathe ifomu lencwadi "T".

Gwema imisipha yomshini bese uguqula umzimba ngakwesokudla.

Nciphisa isandla sakho sobunxele, usibophe ohlangothini, uthathe umzimba ngangokunokwenzeka. Isikhundla sokuqala.

Ukunyakaza okufanayo ukukwenza olunye uhlangothi izikhathi eziningana.

Ukuzivocavoca 3. Ukwehlisa umzimba

  Iqinisa imisipha yomlenze, i-quadricycle, imisipha yomshini, futhi ibuye imise imisipha yangemuva.

Yenza ukuma ngakwesokunene: ngonyawo lwesokunxele oluthinta phansi, umlenze uphoxisiwe ukuze insipho ilandele isithende sokunene. Khipha isikhonkwane esincane. Umzimba uhamba phambili, izingalo zawela. Gcina umhlane wakho uqonde.

Thatha inyawo lakho lesokunxele emuva ukuze umzimba wonke uphenduke ube umugqa oqondile.

Udinga ukugijima izikhathi eziningana ohlangothini ngalunye (kwesobunxele nangakwesokudla),

Ukuzivocavoca 4. Ukuphakamisa imilenze kusuka endaweni yokuhlala

  Kuqinisa kakhulu imisipha yangemuva kanye nomshini wokunyathelisa.

Uhlala phansi, welula izingalo zakho phambili phambi kwakho. Yondla izindlu emuva. Phakamisa isinxele sakho sobunxele ngokuphezulu ngangokunokwenzeka. Yamukela isikhundla sokuqala. Phinda ukunyakaza izikhathi eziningana ukusuka komunye nomunye umlenze.

Ukuzivocavoca 5. Mahi ngezinyawo zakho

  Isiza ukuqinisa amathanga angaphakathi nangaphakathi, ukuthuthukisa imisipha yangemuva nokucindezela, qinisa izintambo.

Ungalali emhlane wakho, bhonqa amadolo akho, izinyawo phansi. Amandla emzimbeni. Lungisa umlenze wesokunxele ucacise phansi. Khona-ke mthabathele ekude nakakhulu ngangokunokwenzeka. Khona-ke okufanayo ngonyawo lwesokunxele. Phinda izikhathi eziningana.

Lokhu kuyinkimbinkimbi yokuzivocavoca ekhaya kusiza ukuthola ukuguquguquka, ukushisa ama-calories angaphezu kwamandla nokuletha umzimba ube yindawo ephilile.