Umzimba for okhalweni - indlela zokukunciphisa umthamo yayo

Ngazo zonke izikhathi, okhalweni mncane hlonishwa njengomphakathi litshwayo lobuhle kanye nesifazane. Izikhathi zishintshile futhi nabo nezidingo sibalo besifazane, kodwa okhalweni mncane wafuna abesifazane babo bonke ubudala futhi izizwe. Namuhla, ososayensi baye bafakazela ukuthi umthamo yayo lihlotshaniswa hhayi kuphela ubuhle yobuhle kodwa futhi nempilo. Yingakho omunye akufanele sicabange ukuthi okhalweni mncane - Inkatho bobusha. umzimba Various okhalweni kungasiza balahle fat umzimba, imisipha akhishwa up futhi ube okhalweni mncane ngasiphi yobudala.

Okwamanje, izazi zokudla zinikeza ezihlukahlukene ukudla, "okhalweni", kodwa akunakwenzeka ukuba siqhubeke okhalweni e usayizi olungile ngaphandle umzimba ezikhethekile. Phela, anatomy of the imisipha besisu kunalokho eyinkimbinkimbi njenganoma iyiphi imisipha bayakwazi owengeziwe futhi ziphelelwe yisimo sazo. Ngakho-ke, ukudla kudingeka ngokukhethekile ukususa fat ngokweqile. A sokuprakthiza cindezela bese okhalweni kuzosiza ukuqinisa imisipha esiswini futhi emuva futhi uthenge njengabesifazane sokwakheka komzimba. Kodwa ingabe kufanele sikhumbule ukuthi ziyasebenza kuphela emva ukususa emphethweni amafutha esiswini.

Umzimba for okhalweni, okuhlanganisa aerobic nobungqabavu, kwaphumelela kakhulu, ikakhulukazi lapho besanda kuqala ukuqeqeshwa. Phakathi Amazing, umzimba kwandisa amandla nezindleko ezishile calories ukusebenza zonke izicubu ezinkulu ka komgodi ongaphakathi kwamathumbu. Kufanele wazi ukuthi ABS siqukethe imisipha ezine eziyinhloko: transverse, iqonde, etshekile bangaphandle etshekile yangaphakathi. Umzimba for okhalweni zenzelwe ngendlela basebenzela synchronously nge imisipha emuva, kodwa lokhu kungenzeka ukufeza umphumela oyifunayo ngesikhathi esifushane. Esinye isimo ukusebenza yabo iyona njalo nekhwalithi yekusebenta.

Umzimba for okhalweni kumele kwenziwe nsuku zonke imizuzu okungenani 20, kodwa kulokhu ngenyanga uzobona ushintsho oluhle kule ndawo. Ikakhulukazi ethandwa iyona eziyinkimbinkimbi elula, ehlanganisa izivivinyo ezifana:

1. Bamba degrees. Ukuze nokuqaliswa kwalo kudingeka abalale phansi, wabeka izandla zakhe ngemuva ekhanda lakhe. Kulandelwa kuyanda kancane, edonsa izandla zakho phambili kuze ekufinyeleleni 45 ° phakathi emuva aphansi futhi phansi. Ngokufanayo, singazalwa ukukhulisa imilenze ukwakha engela 45 ° ne phansi. Kufanele liphindwe izikhathi 20 nalaba umzimba. On okhalweni bona uyokwenza kahle, eqinisa transverse imisipha besisu.
2. Valiwe isisindo esengeziwe. Ngenxa yalesi umsebenzi, ukusebenzisa olwandisa, ukuvikela it odongeni. Holding on kuze kube komunye umkhawulo yengalo, ngokuvula kwesokunxele nakwesokudla ngaphambi ukukhathala nokucindezeleka ku lateral imisipha besisu.
3. incwadi esindayo Magic. Ufaka incwadi esindayo ngesisu sakhe, enze umoya, usebenzisa imisipha yakho besisu.
4. Squats ngaphandle sobuvila. bona ziwusizo kakhulu ukwakheka okhalweni uzivivinye ngokuba isikhamo sewayini okhalweni, kodwa udinga lisithekile izikhathi okungenani 100 ngosuku. Ukuzizwa ukungakhululeki kanye ukukhathala, akufanele siyeke, ngoba ubuhlungu ngeke bahambe kanye nabakwenza isisindo okweqile.

Ukujikeleza umzimba bacondze etindzaweni letehlukene nakho kunomthelela eqinisa imisipha okhalweni, futhi ngaso sonke isikhathi kudingeka siqiniseke ukuthi okhalweni ukuhlala esimweni static. Ukwandisa umthwalo, ungasebenzisa ayindilinga Gymnastic ukwenza umzimba ukujikeleza. On okhalweni baye kwaqina ingcindezi, ephoqa ukusebenza zonke izicubu besisu futhi emuva. Ngaphezu kwalokho, kuyoba kwenyuswe ukuthuthukiswa imikhuba emihle ukugcina esiswini ngokuqhubekayo uyalingana.

Kukhona amasethi amaningi umzimba anomthelela ekwakhekeni okhalweni mncane, ekusebenziseni kwabo kufanele andise njalo umthwalo futhi ukwethula umzimba ezintsha. Phela, imisipha kungaba ukujwayela a imithwalo ethile njalo, kanye nokwethulwa ngokuyiko kwezinhlelo zomsebenzi zingase yehle.