Ukuzivocavoca "kusho uSihlalo" udonga: lokho imisipha ukuba isebenze kodwa?

Bonisa ukuqinisa imisipha izibunu nasemilenzeni eziningi. Kodwa "kusho uSihlalo" - omunye okuvame kakhulu. Futhi hhayi ngaphandle isizathu. Yiqiniso, kuyasiza kulabo abasesimweni esifushane uma kuqhathaniswa nesikhathi ufuna ukuthola umfanekiso omuhle. Kodwa inzuzo yayo esemqoka ukuthi kungenziwa ekhaya, akadingi imishini ezemidlalo. Into kuphela ukuthi iyadingeka ukuze yalokho abalulekile - self-inhlangano.

Yini eyenza umsebenzi "kusho uSihlalo"?

amanani ngokweqile e emathangeni, cellulite kanye isisindo okweqile - sezizathu ezinkulu eqondisa lapho enza lo msebenzi. Kodwa ingabe wonke umuntu uyazi ukuthi abanye embodiments we "kusho uSihlalo" ukuvumela ukumpompa amaqembu ehlukene imisipha? Futhi, ngaphezu kwalokho, ukwenza ngcono impilo yakho:

• kujwayeleke kwegazi;
• ukunciphisa edema;
• ukuthuthukisa ukuma;
• zokuvimbela herniated;
• ukuqinisa apharathasi vestibular;
• ukuqinisa imisipha yenhliziyo.

Kusukela amaphuzu angenhla kuyacaca ukuthi lokhu ukuvivinya umzimba akuyona into kuphela "futha" imilenze, kodwa futhi basize ukuqeda varicose emithanjeni, ukubuyisela ukuma, ukunciphisa noma okudambisa ubuhlungu uma izinkinga emgogodleni, kanye "izinso elintantayo." Lokhu kuyasiza labo isiyezi njalo nenhloko elinjengezinyo ngapha.

umzimba eyisisekelo

"Sezinyawo" kuhilela imisipha emhlane nasemilenzeni.

• Sukuma emdulini ne emhlane wakhe, izinyawo ndawonye, futhi at ibanga cm 30 kusukela odongeni.
• Ukuncika emuva emdulini, "ahlale phansi" ku uSihlalo engokomfanekiso.
• Donsela izandla zakho ezinhlangothini zenu. Ehlombe-ububanzi ngaphandle ukubeka izinyawo zakho.
• Ukhalo namadolo ukugcina engela kwesokudla.
• Hlalani ukuthi isikhundla kusuka imizuzu 1-3.

ongakhetha umsebenzi

Nokuzikhulula kwi "kusho uSihlalo" imisipha ethangeni akhishwa, imisipha ithole.

• Bamelana emdulini, wabandezela wakhe izindwani ehlombe wehlise back.
• Donsela izandla zakho ezinhlangothini zenu.
• "Guqa" ku uSihlalo ngengqondo, emuva sakhe ogangeni ukuba uphazamise.
• Gcina ngamadolo yakho nge-engela kwesokudla.
• Squat kusukela ezikhathini 10 kuya ku-20 ngo-3 amasethi.

Ukuzivocavoca "kusho uSihlalo" ngokuba izinyawo

Umthwalo cishe zonke izicubu of the imilenze.

• Sukuma emdulini ne emhlane wakhe, nibeke izinyawo zenu ububanzi ehlombe ngaphandle.
• Donsela ngakwesokunene phambi kwakhe. Enye - goba isandla endololwaneni ocindezelwe esifubeni.
• Ukuncika emuva emdulini, "ahlale phansi" ku uSihlalo engokomfanekiso.
• Amadolo nezinqulu ukugcina engela kwesokudla.
• Hlala abakulelo imizuzu 1 kuya ku-3.

Kusukela okokuqala ukwenza umsebenzi "kusho uSihlalo" kunzima. Okubaluleke kakhulu - Ungeqisi it. Sidinga ukuqala elincane, "ahlale phansi" ku uSihlalo engcondvweni bese ulinde imizuzwana embalwa. Kancane kancane ukwandisa isikhathi. Khona-ke ungenza sivivinyo izindlela eziningana.

"Sezinyawo" nezinyawo ephakanyiswe

Umthwalo isetshenziswa umlenze imisipha, izinqulu nezinqe.

• Yima odongeni, ehlombe nobubanzi ngaphandle ukubeka izinyawo zakho.
• Wabasaqalayo - izingalo kanye umzimba, emdulini. Ungakwazi yinkimbinkimbi - izingalo enwetshiwe phambi kwakhe noma bend ngesikhathi izindololwane ocindezelwe esifubeni.
• Ukuncika emuva emdulini, "ahlale phansi" ku uSihlalo engokomfanekiso.
• Amadolo nezinqulu ukugcina engela kwesokudla.
• Ukuba sesimweni phakamisa unyawo eyodwa phambili. Enye umlenze ukuphinda into efanayo.

Ukuzivocavoca nge dumbbells

Ukuzivocavoca "kusho uSihlalo" nge dumbbell emsebenzini kuhlanganisa soleus, quadriceps, okwandisa umthwalo imisipha emuva nezinqulu ezinkulu.

• Sukuma emdulini ne emhlane wakhe, nibeke izinyawo zenu ububanzi ehlombe ngaphandle.
• Ukuncika emuva emdulini, "ahlale phansi" ku uSihlalo engokomfanekiso.
• Hands nge dumbbells ukudonsa phambili.
• Amadolo nezinqulu aphethwe i-engela 90 degrees.
• Hlala abakulelo imizuzu 1 kuya ku-3.

Ukuzivocavoca nge dumbbells, ungakwazi yinkimbinkimbi - enze Hlala-ups, emlenzeni kuphakamisa, ukwandisa isikhathi kanye nenani izindlela.

"Sezinyawo" ngasogangeni

Into yokutadisha kwethu - umsebenzi "kusho uSihlalo" odongeni. Yikuphi imisipha abasebenza ngesikhathi umsebenzi?

• Inkonyane.
• I maximus gluteus.
• Soleus.
• Imisipha quadriceps ka ethangeni (quadriceps).
• imisipha Emuva (flexors).
• Imisipha.

Izincomo ukuqaliswa ekusebenziseni

Ngakho-ke sebenzisa "kusho uSihlalo" njengoba senza okulungile futhi uthole inzuzo egcwele ke? Ubunzima main - ukugcina umzimba sikhundla lengiyo. Ukusebenzisa "kusho uSihlalo" kunzima ngenxa yokuthi kuba kunalokho nzima ukubamba emuva. Phakathi ekukhishweni Hlala-ups noma umlenze ngamakheshi - cishe akunakwenzeka. Ngakho ekuqaleni kubalulekile ukuba banake ke, ugodle lakho eliphansi. Lapho imilenze insaliwe i-engela 90 degrees, ngendlela efanele usaqala ukuzigcina amasekhondi ambalwa nje. Buyela endaweni yalo njengoba nje ukungezwani esiyitholayo imisipha.

Phakathi Hlala-ups ukuqinisekisa ukuthi amadolo akho musa lukwazi amathiphu nasezinzwanini. Lokhu kungabangela ukulimala edolweni. Izandla okufanele kuqonde futhi ekhululekile. Izandla ukusiza ngokwabo kuyinto engathandeki. Uma lo msebenzi "kusho uSihlalo" ngendlela efanele ukwenziwa, amaphaphu eqinile esiyitholayo emilenzeni. Okhalweni futhi ubuhlungu emuva engekho.

Uma uthi nhlá, umsebenzi silula, kodwa kungenzeka ukuba kahle enze alulona olwawo wonke umuntu. Okubaluleke kakhulu - unamathele ubuchwepheshe. Isihluthulelo yokululama yimpumelelo umlenze imisipha - Proper umsebenzi "kusho uSihlalo."

Izibuyekezo futhi Ezenye

izikhombo eziningi ukuqinisekisa ukuthi lelula Uma unganakile, lo msebenzi nzima ukwenza. Ikakhulukazi squats. Kodwa kuyakufanelekela it! umphumela yesiteleka - imilenze ephelele akhishwa, ngenyanga eyodwa izinguquko lubonakale. Akukona nje kuphela imilenze ibe slimmer, kodwa futhi iya isisindo kakhulu. Ukuze uthole imiphumela esheshayo amandla ukususa imikhiqizo amafutha nofulawa - futhi izinyanga 2 kungaba ozibongayo imilenze sabasincane sibalo.

Esikhathini ukubuyekeza, abaningi bhala mayelana impumelelo yabo. Lapho yokuphila angasebenzi (umsebenzi sedentary) kunzima ngempela ukuba uthole in shape. Awunaso isikhathi ejimini, futhi ekhaya ukulinika ekilasini imizuzu engaphezu kwengu-20 akunakwenzeka. Nansi "kusho uSihlalo" futhi ukuhlenga. I umzimba nsuku zonke futhi isikhathi esiningi liyadingeka.

Ngaphambi ekilasini imizuzu 5 efiselekayo "kulungele" - sengathi, gxuma. Kungenjalo ngamadolo ngemva kokuzivivinya "zisishise." Ngemva kwenyanga, izinyawo zakhe, okubaluleke kakhulu, i-hip ngokuphawulekayo stroyneyut. Ubalekela inkinga wakudala - "izindlebe 'phezu okhalweni. Hard, kodwa ukuphela olungisisa izindlela.

Njengoba enyangeni edlule ukuze uthole imiphumela?

Uma ufuna ukuqeda fat ezinhlangothini esiswini kanye esikhathini esifushane, ekusebenziseni "kusho uSihlalo" akwanele. ukucindezeleka ngokomzimba kumele inikezwe imizuzu 30-40, ukwengeza 3-4 umzimba - ngesikhathi cindezela bese cardio. Amazing ngalinye yenza isivivinyo "kusho uSihlalo", kanti bonke abanye - ukuba enye. Ngokwesibonelo, ngelinye ilanga ukugxila imisipha izingalo nasesifubeni, kanye nezinye - imisipha besisu. Ngakho ukuze kubonakale ukuthi "akhishwa" imisipha, umthelela ukuqeqeshwa kuyoba okuningi ephakeme.

Ukuze uthole imiphumela esheshayo kufanele ngaphandle kusukela ekudleni ukudla okunama-kilojoule amaningi. Fractional ukudla njalo futhi lihambisana ukuvivinya umzimba kakhulu ukusheshisa neminye futhi kusebenze umzimba. Lokhu ngeke kuphela ulahlekelwe isisindo, ngcono isimo sempilo bebonke, kodwa futhi wafinyelela umgomo isheshe eyinhloko "kusho uSihlalo" umzimba - imilenze emide emincane.