Ukuzivocavoca nge nokunwebeka band: imisipha, amafomu ngomusa

imfundo Physical unendawo okuphawulekayo lempilo lezakhamuzi zanamuhla of emadolobheni nasemadolobhaneni amancane. Londoloza ukuqina pha ngokwemvelo, akulula uma kukhona insada awukudla, bese umsebenzi akudingi mzamo omkhulu emzimbeni. Uma engaphezu kweyikhulu edlule, abantu kwakudingeka zithole ukudla by Ngesithukuthuku brow bakhe, kodwa manje abanazo ukuthola izindlela ukuchitha amandla eyatholakala kusukela ukudla.

Indlela ukuhambisa, sokuchitha kilojoule?

abantu bondlekile impucuko eziphambili ukusebenzisa ekuseni, uye ngemva umsebenzi okuhle club, imishini ukuqina efakwe emakubo. Kumele sisebenze kanzima, ukuchitha kilojoule extra futhi ngaleyo ndlela wonge ubusha kanye nempilo. Lo mnyakazo kuyadingeka ukuze imisipha kuthiwa wasebenza futhi ukhathele, futhi ngenxa yalokhu kufanele unqobe ukumelana. Yasungulwa amadivayisi ahlukahlukene umthwalo umzimba, okuvumela ukuba balingise emvelo futhi ukufeza ezanele imisipha.

Kanjani ukuphoqa imisipha ukuba athathe isinyathelo?

Uhlu ukuqeqeshwa amandla umsebenzi nge nokunwebeka band kuthatha injongo yaso esasiwafanele. Lokho itheyiphu obuhambisana wokudonsa amandla, okwenza izicubu ukusebenza ngamandla, simulating ukugwedla, ukubhukuda, ukuphakamisa izinsimbi ezisindayo, izimayini hola bengonozulane - konke umuntu wahlanganyela iminyaka eyinkulungwane. Umuntu namuhla emgwaqweni uzama ukulondoloza ngokwabo kusukela ukungawuvivinyi umzimba, kodwa ukuze uzizwe kabi. Phakathi izenzo kungenzeka umzimba ezithokozisa nabantu abathandayo njengomkhaya nokunwebeka band mahle ukuqeqeshwa amandla ngaye.

Nokunwebeka band ohlelweni umzimba kwabesifazane

Ukuze wesimanje kungekho igobolondo elilungile ngaphezulu ikuvumela ukudala imisipha ephelele sibalo ephelele esingaphezu band nokunwebeka for the ezemidlalo. Bonisa nalo ingafinyelela Imiphumela okukhulu ngesikhathi esifushane. Ikakhulukazi baziswa lolu hlobo imishini ezemidlalo, ngoba kuyinto elula futhi ezihlangene. Ungabeka ucezu latex kunoma iyiphi imithwalo kanye uhambo noma izwe, abanazo umqeqeshi enhle. Ukusebenzisa kakhulu efanayo nge band nokunwebeka akunzima, futhi engenziwa noma iliphi igumbi, ngaphandle nemishini ekhethekile. Kufanele ususe tape kusukela isikhwama ukuncibilikisa ubude bayo egcwele, imikhawulo isilonda ezandleni zakhe - futhi ungaqala ukuqeqeshwa.

Umnqopho we kwamathanga nezinqe: ukususa amafutha kanye muscle isitimela

Ukukhetha izivivinyo engcono nge band nokunwebeka (isithombe ukusebenza abanye babo okukhulunywe ngabo kulesi sihloko), ungakha uhlelo sokuthuthukisa wonke imisipha yomzimba noma ukuthuthukisa izindawo inkinga ezifana kwamathanga, esiswini, izingalo. Tape kufanelekile yimuphi indawo emzimbeni, kungenzeka ukuba silungise noma yikuphi ukushiyeka kwethu okungathí figure.

Ngokwesibonelo, ngokuvivinya umzimba njalo nge band ifomu nokunwebeka imigqa ngomusa egeleza ukhalo izibunu some, into sizihluphe ngokukhethekile nge kanjani amantombazane asemancane nabavuthiwe abesifazane.

• Thatha isinyathelo unyawo lwesokudla phambili futhi ibenze ke phakathi tape, imikhawulo eteyipini, uphathe ngesandla, izimisele ngesikhathi izindololwane phambi kwakhe.
• Phakamisa umlenze kwesokunxele lezwaneni, futhi aguqa ngamadolo, baqala ezimfushane, edonsa naye phansi kuze kuba ilungelo umlenze ethangeni parallel phansi.
• Manje exhale ukubuya isikhundla yayo yasekuqaleni, zokunqoba ukumelana ibhandishi.

Noma okufana:

• Bobabili izinyawo abe phakathi tape ukudonsa emaphethelweni maqondana emahlombe ngu eguqa izindololwane zakho.
• Kule isikhundla, baqala ezimfushane, ukubeka emuva ukhalo ngakho uma ufuna ahlale esihlalweni. Amadolo ngesikhathi esifanayo ukuhlala esimweni wokudayela: musa ibenze kubo phambili.
• On the exhale, qondisani, ecindezela ezinqeni nesisu.

Hips ngoba izikhindi imfashini

Ukwenza lokhu okulandelayo nokunwebeka band ukusiza ukwenza hip sabasincane toned, ukuze ukwazi ngeqholo ukukhombisa ngokwayo izikhindi imfashini.

Okokuqala wayekwenza ethangeni yangaphandle:

• Yima uqonde, sandise eteyipini, niyise kuze kube semikhawulweni alengayo izandla. Ngomusa ukudonsa tape. Yenza ezimfushane kancane nge sokuhoxisa okhalo.
• Qondisani niphakamise umlenze wakho ilungelo ohlangothini, ngokumelene ukumelana ibhande, ukuphinda izikhathi 8-16, kuqala kancane bese ngesivinini ngesivinini esikhulu.
• Phindza ngaletinye umlenze.

Isivivinyo esilandelayo kuqinisa yangaphakathi imisipha omelene:

• Thatha ngakwesokunene zombili imikhawulo tape laqina unyawo lwakhe lwesokudla futhi.
• Gobisa ingalo yakho endololwaneni futhi ibenze ohlangothini ngokududula shayela ngangokunokwenzeka kuze kube sohlangothini, ukuze adale ukungezwani ibhande.
• Phakamisa umlenze iqonde futhi idonsele ngakwesobunxele, uwele phambi kwakho, kancane ezimazombe unyawo, isandla ukudonsa ibhandishi ukusekela ekumelaneni uzizwe ukungezwani phezu kwethanga kwangaphakathi.

isimangaliso jikelele

Phakathi umsebenzi nge band nokunwebeka imile, wena empeleni ukuphoqelela isitimela umzimba wonke. Willy-nilly, kudingeka sihlale sinombono, ngesikhathi esifanayo zingaphazamisi imisipha esiswini, emuva, esifubeni, futhi-ke, ezandleni. Nokho, ngenxa yokuthi tape ivamile phakathi kwalabo wahlanganyela ukuthi ingasetshenziswa yisiphi isimo sokuqala: ehlezi, zilale phansi, futhi umile. Kungaba ukudonsa ngemuva, kusukela ngaphansi kwakhe,, phezulu, phansi, elele emhlane wakhe, ohlangothini lwakhe, esiswini sakhe. Noma yimuphi umsebenzi zakudala kungaba ehlukahlukene futhi uqinise ukuqeqeshwa imiphumela yayo uma ungeza iribhoni.