Ukusebenzisa ngempumelelo kakhulu kwesisindo

Abantu abaningi ngephutha sikholelwe indlela eyinhloko kwesisindo zonke izinhlobo ukudla. Eqinisweni, ukudla akuyona elisekelwa kokuvivinya umzimba, awukwazi kuholele elamukelekile. umsebenzi Motor kakhulu isheshisa inqubo ukukhululwa isisindo okweqile, ngaleyo ndlela sinciphise isikhathi eside phakathi lapho Umzimba ulahlekelwa ngenxa yokudla izakhi ezidingekayo (okuvame ukuholela ezinkingeni zezempilo). Ngaphezu kwalokho, umsebenzi kungavimbela ezingemnandi ukubonakaliswa sangaphandle kwesisindo (isib, kancane kancane kuqinisa isikhumba). Ngakho-ke, kulesi sihloko Ngithanda cabanga ephumelela kunazo umsebenzi elisetshenziselwa ukunciphisa umzimba, njengoba eziyinkimbinkimbi, kanye ezinye izindawo eziyinkinga ngaphezulu. Funda isihloko okuphelele, uyomangala ukuthi kulula kangakanani ukuthola ukuma amahle nomzimba onempilo ngesikhathi esifanayo.

Okokuqala, mina uqaphele ukuthi ukuze afeze izivivinyo ephumelelayo kakhulu kwesisindo, asikho isidingo ukuba ube khona ezibizayo labasubathi, njalo uma ezisola le mali wachitha nesikhathi. Ukuze wenze umzimba ekhaya udinga Thenga kakhulu ezemidlalo izingubo nezicathulo. Konke kufanele abe yemvelo futhi kulula. Futhi uzodinga abanye dumbbell noma kunguwe wedwa, kodwa ikhono ulungise isisindo. Uma wayefisa, ungakwazi sithenge umata for yoga noma imfanelo mkhuba kahle ngangokunokwenzeka.

Ngokushesha ukunquma lapho emini uzoba ukwenza umzimba isisindo ukulahleka. Iqiniso lokuthi kumele babe njalo ubambe kubo kangcono ngesikhathi esifanayo, ngaphandle kwalokho umthelela kuyoba aphansi kakhulu. Khumbula elula ambalwa kanye nemithetho ecacile:

1) zemininingwane hhayi lwenziwa ngaphambili kuka emva 2 amahora ngemva kokudla futhi ubuthongo.

2) Ukuze okungenani ihora ngemuva ukuzivocavoca kungakujabulisa angadli noma ngabe yini, kube kuvunyelwe kuphela ukuphuza amanzi okumsulwa-non-carbonated.

3) ngezikhawu eliphezulu ukuqeqeshwa - 11,00 - 13,00 kanye 17.00 -19.00.

4) Ukuqeqeshwa okufanele iqhutshwe okungenani kanye njalo kwezinsuku ezimbili.

Ngaphambi enze izivivinyo ephumelelayo kakhulu kwesisindo (isimiso, njenganoma iyiphi enye), udinga ukuxoxa futhi ulungiselele umzimba ukuze ukucindezeleka oluzayo. Lokhu kungenziwa emva kwamaminithi ambalwa ukusebenzisa imilenze ephakanyiswe. Khona-ke landela esifubeni nhlangothi zombili izikhathi 15-20. Ukubulawa emithambekeni kuzothatha cishe imizuzu engu 4-6. Uma kwakuba khona umuzwa "ukugcwala" futhi ukushisa in the imisipha - usukulungele ukuzivoxavoxa.

Okokuqala, ungakwazi ukwenza umsebenzi ngempumelelo kakhulu kwesisindo, ezithinta bonke imisipha yomzimba. Ngokwesibonelo, umsebenzi omuhle kakhulu - squats. Lapho mayunithi umzimba uchitha amandla, kanti nemisipha umlenze akhishwa. ukuvivinya umzimba kwandisa ukusebenza kahle ukuphefumula efanele nokuma komzimba. Ngakho, thina anesikhundla sokuqala (ngemuva kwalokhu - ip) yimani, lemilenze ehlombe-ububanzi ngaphandle futhi izinyawo zakho ngokuqinile bezama phansi. Squat njengoba low ngangokunokwenzeka, kodwa emuva ngesikhathi esifanayo ube flat. Squat - ukuphefumula, uvuke - exhale. Zonke umzimba kumele kwenziwe eliningi ezifana ngokushesha ngangokunokwenzeka, isikhathi ngaphezulu uzobe umshado, ngakho uzokwazi ukwenza okwengeziwe.

It usesikhundleni esikhethekile endaweni umzimba eliphumelelayo isisu neminye. Abanye babo abazinikezele ukuba nabezindaba aphansi, kanye nezinye - phezulu. I.p:. Amanga emhlane wakho phezu mat, bamba into isilungisiwe. Imilenze kudingeka sigobe emadolweni futhi ngawakhulisa Ngenhla kwekhanda lakhe phezu exhale lapho ukwehlisa - uhogela. Ukuze umsebenzi esizayo uma kudingeka silungise umlenze, isibonelo, uhlezi iminwe yakho phansi kusofa. Imilenze goba emadolweni futhi kwehlisa ikhanda lakhe esifubeni, izandla clasped ku yakhe Ilokhi esiswini. Umzimba phezu iyawashiya exhale ukuze izindwani uthinte phansi, kwi ukubuya umoya esikhundleni esiphezulu kokuqala

Ukusebenzisa esilandelayo sizokusiza wenze okhalweni lwakho ohlabayo. Thatha induku ende (mayelana 1.5 m), wakubeka emahlombe akhe, ukubambana ngezandla ngasonqenqemeni. Yima ngezinyawo ehlombe-ububanzi ngaphandle futhi enze parallel esifubeni ukuba phansi, ukuqala bayilethe uhlangothi, hhayi wokudela induku.

Ishayela ngempumelelo umsebenzi isisindo ukulahlekelwa uhlangothi, siphawula okulandelayo:

- push-ups kusofa (nanyana ekuthomeni kubudisi ukugcina izinyawo zakho ndawonye, singasijabulela wazigqokisa ububanzi ehlombe ngaphandle);

- Obonisa nge dumbbell "lift" futhi "Izintambo zikagesi ezisobala". Ukuze wenze lokuqala ukuba ncamashi sukuma welulele izingalo kanye umzimba. Kweyoku-1 - izindololwane goba, 2 - ukuncibilikisa esandleni, 3 - ukubuya i.p. Ukuze wenze "Izintambo zikagesi ezisobala" lala mat, izingalo ibheke ngesikhathi izindololwane futhi ngaphandle. On 1 - uvala izandla phezu 2 - isehlukaniso. Ukuzivocavoca "ibhuloho ': ukuma aqonde, izandla ngalesi sikhathi esidluliselwa kubo isifuba; 1 - izandla phezulu, 2 - isitshalo for esiphezulu ingalo ikhanda 3 - izandla phezulu, 4 - ngaphambi yokudla; ngamunye isikhundla isandla kumele lulungiswe emasekhondini ambalwa.

Bala okungenani inyanga lezi umzimba kanye bungaveli ekudleni eziyingozi kuphela okune-calorie, uyoba umangale, ukubona indlela wena wakwazi usondela ekahle.