Umzimba for emathangeni nezinqe: imizuzu engu-20 ngosuku ukuze balondoloze umzimba shape ephelele

Akusiyo imfihlo ukuthi ingxenye engezansi somzimba endaweni inkinga iningi abesifazane zanamuhla. Zitholakala kanjani ifomu shapely, uma esinda kakhulu "phansi", okuyinto Akumsindisanga ngisho okhalweni ezincane? Siza ukuxazulula inkinga ngempumelelo umzimba for emathangeni nezinqe. imizuzu engu-20 - lokhu umkhawulo wobude kwesikhathi une esingakanani okufanele usichithe ukuqeqeshwa.

Indlela elula ekhiphela up imilenze nezinqe

Uma ungafuni lokumba izici ezicashile kokwenza umsebenzi engavamile, sizizwa unganciphisa ukuthengwa yebhangqa dumbbells ukukhanya, futhi ungene evamile, squats zakudala futhi lunges.

Ukuze uthole imiphumela elikhulu, kuyodingeka uphinda njalo isici izikhathi ezingamashumi amabili bese wenze wonke umbuthano futhi, kodwa hhayi ngezandla angenalutho, futhi ezinesisindo, okuyinto izinkinga kakhulu umsebenzi wakho oyinhloko kwamathanga nezinqe. imizuzu engu-20 kungase kubonakale lonke ihora, kodwa ngemva inyanga eyodwa ukuze siqeqeshelwe uzobona ngawawo izinguquko ezimangalisayo emzimbeni wakho.

umbuthano Standard liqukethe:

• 20 squats ezivamile;
• 20 squats Plies ;
• 20 ezimfushane "kusho uSihlalo" (yoga elementi);
• Classic 40 ukuhlaselwa (20 phambili futhi 20 emuva);
• 20, ufaka lateral.

Uma uzizwa ukuthi uthole masinyane ukhathele, thatha ikhefu isikhathi esincane phakathi ezinikezwa.

Indlela ukuqeqesha osaziwayo

Uma usukulungele ukwenza umzimba for emathangeni nezinqe imizuzu engu-20 ngosuku, zama ukwenza isimiso sabo ukuqeqeshwa okusekelwe ukuqina-eyaziwa abahlabeleli, abadlali kanye tinkhulumo. Noma iziphi izinto zingahlanganiswa nomunye ngezindlela ezihlukahlukene, okubaluleke - ungakhohlwa ukuthi ngaphambi umsebenzi kuyadingeka ukwenze elifudumele-up, futhi ngemva - ukukhokha imizuzu okungenani ambalwa ngilulekela.

Usizo lwabenza imisenenzi abaqeqeshi osaziwayo ukunikela okulandelayo high-ukusebenza kahle umsebenzi:

• Yokweqa eceleni. Yima uqonde, izinyawo ndawonye, izandla clasped phambi kwesifuba. Lean phambili, eguqa ngamadolo bese ibenze bakhishwe umlenze phansi kwesokunxele bagxume ilungelo. On kokufika esisindo wonke awe ku unyawo lwesokudla. Ungasami ke ngena kolunye uhlangothi. amaminithi ambalwa kwanele ukuhlinzekela lesi sivivinyo ngoba emathangeni nezinqe; 20 ngomzuzu Amazing izakhi cardio sishesha.
• Squats ezinesisindo. Yima kanye nemilenze ububanzi ngaphandle, bese ubamba dumbbell esindayo noma barbell. Ngaphandle ukwehlisa emahlombe, awele ezimfushane zakudala ukuze kwethanga kwakhiwa parallel phansi. Bamba lesi sikhundla, bese waqonda. Phinda izikhathi 20-25.
• Igebe ngomlenze owodwa. Uhlu engcono umzimba ngoba emathangeni nezinqe njalo kuhlanganisa ukwahlukahlukana "kwebhuloho". Ukuze enze lokhu ukuguqulwa nilale phansi ngomhlane, ukuguqa yakho, ukuphumula izinyawo zakho phansi welulele izingalo emaceleni kwakhe. Phakamisa umlenze wakho waqonda, bese senyonga kuze kube wonke umzimba iye yashintshwa yaba umugqa oqondile ngesikhathi ibambene kwedolo ngakwesokunxele. ethangeni Lower, hhayi othinta phansi bese uphinda izinkathi 20-25 ke yenza isivivinyo nge unyawo lwesobunxele.

isiphetho

amaminithi Ukuvivinya for emathangeni nezinqe 20 - lesi yisikhathi esiphezulu ukuletha inguquko ezindaweni inkinga ngendlela egcwele. Hambisana isimiso uJehova njalo nokushintsha isimiso sokuqeqesha zonke izinsuku 10-12, ukuze imisipha awunaso isikhathi ukujwayela umthwalo efanayo. Ngemva kwesikhathi esingaba yinyanga kuyo imisebenzi yansuku zonke, hhayi kuphela, kodwa wonke umuntu emhlabeni bayokwazisa Imiphumela umxhwele yemizamo yakho.