Izigqeba - oku ngenye yezenzo zokuziqhelanisa, "abakhokeli" bezo zonke izakhiwo zengqondo ekhoyo ngoku. Nangona kubonakala kube lula, ubuncwane kunye nokunyamezela - konke oku, ubandlululo oluvela esikolweni. Emva kwakho konke, kufuneka uqwalasele indlela yokwenza i-sit-ups, ingakumbi ukuba ucinga ukuba inzuzo engayifumananga kwingxenyana engezantsi yomzimba - amadolo, i-ankle, ezantsi, isondo kunye nentambo yangaphambili, i-quadriceps kunye neentsimbi.
Iingcali zohlobo
Masiqale ngeendlela zokukhahlela kwisitayela sokudala ukwenzela ukunciphisa umzimba.
Sonke siyazi umsebenzi - iinyawo zamagxa ngaphandle, izandla phambi kwakho, inyawo zikhangele phambili. Kuphefumlelwe siyaxhomekeka phambili, shintsha iidolo zethu. Kwi-exhalation - siya kwindawo yokuqala. Kule meko, isitofu kufuneka sibe phantsi (izithende okanye iinzwane azikhazi), kwaye kufuneka ucinezele .
Plieu
Kodwa into ebaluleke kakhulu kukukwazi ukukwenzela kakuhle intombazana ngokufanelekileyo, kuba lolu hlobo lomzimba lunikeza umthwalo kwiindawo zokutya kunye nomgangatho wangaphakathi wethanga.
Siphakamisa imilenze ububanzi kunamahlombe, iisokisi - kwicala, kwicala elifanelekileyo (ukuba kunokwenzeka), izandla kwithanga, okanye "kwiballet" kwindawo yesibini. Siwaguqa ngamadolo ngokuphefumulelwa, singawavuli ekuphumeni.
Ngxuma
Akukho nto iya kuba luncedo kakhulu ekulahlekelweni ubunzima, njengokukwazi ukukratshi ngokuchanekileyo. Lo msebenzi ungomnye weendlela eziphambili ze-cardio, ukhulisa ukunyamezela, amandla okuqhaqhaqhayisa kwaye, ngokuqinisekileyo, utshisa amafutha.
Ngoko ke, sijonge kwisitayela seklastiki, kwaye, singagqithisi imilenze yethu, siphume phezulu kunokwenzeka, silula imilenze. Ngokukhawuleza ukuba iisokisi zithinte umgangatho, siyaqala ukuguqa ngamadolo size sidibane.
Kwaye ukunye ukuhluka kwimixholo yokuxumla: imilenze kunye kunye nomgca omncinci, ukuxhamla, ukusasaza imilenze kwi-rack enkulu, kwaye ngokukhawuleza ukuba zethu iinyawo zithintele phantsi, siqala ukugubungela kwindawo ephakamileyo, apho siphuma khona kwakhona.