Umzimba eliphumelelayo kwesisindo isisu ekhaya

Maye, isisu endaweni inkinga abantu abaningi kakhulu. Futhi ngakho ufuna ukubeka kuya kulesitfupha ngesihloko esifushane, ukwembula cindezela kahle flat ... Kodwa mina anginalo azame ukuzuza leso simangaliso. Ungakwazi Yiqiniso, ukuya ejimini, kodwa ukusebenzisa akuzona njengoba ngempumelelo ngoba neminye esiswini.

Okokuqala, kumelwe ukhumbule lokhu okulandelayo: into esemqoka - kuyinto ukuphikelela nokuthembela njalo. Uma bahlanganyele izikhathi ezimbalwa ngesonto, lutho ngeke. I cindezela bangakhuluma futhi kufanele nithintithe nsuku zonke, kungcono nje eyodwa, kodwa izikhathi ezimbalwa. Okunye futhi okubaluleke ngokufanayo ukunemba izivivinyo. Kungcono ukwenza kancane, kodwa ngendlela efanele, elikhulu, kodwa noma kanjani. Uma inkinga ne kuyoba kancane kulula, ukwandisa isibalo nama-rep, njalo njalo is Ngeke sigcine lapho.

Ngakho-ke, isisu neminye umzimba. Ekhaya, nokwenza konke ukunyakaza, zama ukulandela isimiso Pilates - njalo ukudweba esiswini, hhayi ukuncibilikisa ke ungavumeli imisipha uphumule. Futhi esimweni ngezisu Kunoma yikuphi musa bend okhalweni - kufanele uvalwe bezama phansi. Ukuqeqeshwa kufanele kuqale kardiorazminki bendabuko. Kungaba dancing, ukweqa intambo ukukhanya noma cha, egijima endaweni, noma cishe ngo-15 amaminithi ukujikeleza ayindilinga. Badlule izivivinyo eziyisisekelo. Senza umuntu ethangeni, ukuphumula kancane, bese uphinda wonke futhi. izindlela ezinjalo kufanele kwenteke lokungenani ezintathu (mhlawumbe emine noma ngaphezulu). ukuqeqeshwa Kuqediwe kwezihibe (the cardio efanayo, isibonelo, imizuzu 10 we ayindilinga), kanye nebhodi.

Zonke izinqubo okumelwe umsebenzi isisu (ekhaya) kungenzeka zihlukaniswe amaqembu amathathu: ukhulisa emzimbeni elingaphezulu, le ephansi kuyanda ingxenye futhi inhlanganisela lokuqala nelesibili.

Siqala twist zakudala: sidindilize, imisipha isitimela oqondile. Lie emhlane wakho icindezelwa ngokumelene yakho beqolo, imilenze bent emadolweni, izandla ngemuva ikhanda lakho, izindololwane awathandi ophahleni. Dabula ikhanda futhi kwehlombe lakho izindwani, ngaphandle wafifiyela esentanyeni yakho, emuva isikhundla yayo yasekuqaleni. Umbuzo ukuphefumula isixazululekile kanje: Kunconywa yokuphefumula ukuphumula, ukuphefumula ngenxa yamandla aphindeke kabili ye. Abanye abafundisi belulekwa ukuba wenze okuphambene. Ngakho yini ngcono kuwo wonke umuntu ukhethe esikahle kakhulu. Ukuvivinya umzimba okungenani izikhathi 15.

Okubizwa ngokuthi twist eziqanjiwe: ukuqala isikhundla kuyafana, kodwa manje, ephakamisela emahlombe akhe ikhanda, phakamisa kakhulu futhi ukhalo. On the exhale, aphansi. Inombolo izindlela ezifanayo.

Ukuqeqesha etshekile imisipha besisu: isikhundla kuqala ngezinyawo emuva unyawo lwesokudla Ufaka phezu kwedolo kwesokunxele siphakamise ehlombe sidonseleka indololwane esandleni sakhe sokhohlo lidvolo lakho ngakwesokudla. Ingabe izikhathi 15, imilenze yami basondela futhi ube endololwaneni ilungelo kwedolo ngakwesokunxele.

Ukuphakamisa umzimba: kusukela kokuqala isikhundla ukhulisa umzimba badonsekela ngamadolo. On the exhale ivinjelwe. Lolu wuhlelo isisindo ukulahlekelwa isisu ekhaya kungenziwa ngcono ezinqumela. Izandla kungenziwa eligoqiwe esifubeni noma enwetshiwe phambili - lena kulabo ngeke ngikwazi ukuvuka, aziphonse phezu kwekhanda lakhe. Imilenze ingagoba emadolweni futhi isiqondise futhi bezama phansi. Khumbula, kancane uphakamisa futhi aphansi, aba maningi umphumela. Kujule kuze phansi kufanele kube kancane, vertebra badedelane, uzizwa ukusekelwa.

Ukukhulisa imilenze: lokhu ukunyakaza nakho kungaba ezihlukahlukene futhi eziyinkimbinkimbi. Inketho elula - ukuphakamisa umlenze ngqo engela kwesokudla kusukela isikhundla lisalele. I loin icindezelwa ukuba phansi! A okufana lesi sivivinyo - isondo lapho ngakhulela khona, eguqa imilenze yomibili ngesikhathi, noma isikelo, lapho imilenze aqondile kanye nokuwa ngokulandelana. A eziyinkimbinkimbi ngokwengeziwe, kodwa kukho kuphumelela kangcono - ukukhulisa hhayi kuphela izinyawo kodwa ukhalo, amasokisi ngokuthinta phansi ngaphansi kwekhanda. Izandla ngesikhathi esifanayo kungenzeka ngemuva ekhanda lakhe, welula kanye umzimba noma enwetshiwe phezu kwekhanda.

Futhi ekugcineni, kumnandi kakhulu: umsebenzi ukunciphisa umzimba isisu ekhaya, ehlanganisa inhlanganisela izingeniso ezihlukahlukene. Eyokuqala - kusukela isikhundla sokuqala (sidindilize, izandla ngemuva ikhanda, izinyawo bent, ephansi emuva sicindezelwe) ngesikhathi esifanayo siphakamise izingalo nemilenze, ukuthi, hudula ngamadolo ekhanda. Zama ukuba nzima esentanyeni yakho, wonke umsebenzi kwenziwa cindezela imisipha. Enye umsebenzi - kusukela indawo yokuqala ukukhulisa umlenze waqonda ku-engela kwesokudla, bese yehlisa kubo phansi ngangokunokwenzeka, futhi uqhubeke ngokwenza kahle ngaphandle eguqa ngamadolo yakho. Manje (hhayi sokukhipha imilenze!), Phakamisa ikhanda lakho futhi emahlombe, izandla ukunweba kanye umzimba futhi kubenza senhliziyo elincane phezulu naphansi, ngaphandle kokuma noma ukubambeka uma iphefumula. iyehla iyenyuka ezinjalo wenze izandla izikhathi 100.

Ukuze ezihlukahlukene, ungenza futhi neminye umzimba esiswini ngimi. It Nyakazisa bacondze etindzaweni letehlukene, phambili nasemuva, kanye okuthiwa "iziphethu". Indlela ephumelela kakhulu babo: nje ukuguqa yakho, khona isandla nezishiwo ngenhla kwekhanda lakhe, izimisele kwesokunxele endololwaneni. Lean kwesobunxele, edonsa ebheke esandleni sokunene, kwesobunxele nje kancane ithinta esandleni sokudla. Manje yenzani isiphethu-ukulayishwa - nge amplitude amancane kancane futhi zehliswa futhi ukuthi ubeke umkhawulo emaceleni 50. nje Yiqiniso, kulapho ngcono, kodwa kuyofika kancane kancane, nge ukuqeqeshwa. Lapho kungekho namandla okukhuthazelela ubuhlungu ohlangothini lwakhe, qondanisa ami nangezintende zezandla zami Asondele omunye indlela.

Welulekela adingwa yimisipha besisu - ikati zakudala, ibhuloho nemithambeka kwesokunene nezinhlanu kwesobunxele. Khohlwa akunakwenzeka noma kunjalo, ngoba kunciphisa ubuhlungu emva umsebenzi, kanye nokwenza imisipha enetjhuguluko. Ngo umzimba jikelele ngoba neminye esiswini ekhaya kuzoletha umphumela esheshayo futhi ezingokoqobo, badinga kuphela ukubhekana amaseshini hhayi uphonsa.