Ukwenza imilenze ibe yincinci kwaye ihle, kufuneka usebenze, oku kuya kususa amaninzi amaninzi kunye ne-pump muscle. Akunakukuphela kwendawo yokuzivocavoca, kodwa ekhaya. Kukho ukuzivocavoca okulula kwimilenze emancinci ebalulekileyo ukuyenza ngokwemiqathango ekhoyo. Kukulungele ukudibanisa imithwalo ye-aerobic kunye namandla, eya kuba nomphumo omuhle. Kwiinkqubo eziyinkimbinkimbi kunele ukubandakanya ama-exercises a-5 afanelekileyo ayenze ngeendlela ezi-3-4, ukwenza ukuphindaphinda kwama-17-20.
Ukuzilolonga kweenyawo ekhaya
- IRaskachka . Lo msebenzi uvumela ukuba ufudumise imisipha yakho uze ubazise kwi tonus. Beka iinyawo zakho ububanzi ngangokunokwenzeka, kwaye gcina izandla zakho phambi kwakho, zidibanise kwikhekhi. Ncika kwelinye icala, uguqa ngamadolo de kube yinto efanelekileyo, ngelixa umlenze omnye ufanele uhlale uqonde. Ngokwenza njalo, kufuneka uzame ukususa i-pelvis, kude kube ngangokunokwenzeka. Vala indawo yeemzuzwana ezimbalwa, kwaye ke, buyela kwi-PI uze uphinde usebenzise umzekelo ukuya kwelinye icala.
- Izikwele ezidongeni . Ukusebenza komlenze we-iometric epheleleyo, osebenzayo kwimisipha ye gluteus. Yima eduze kwidonga kwaye uphinde uxhomeke kuyo ngokubuya kwakho, ucinezele umnqamlezo wakho. Yehla ude umzuzwana xa i-angle efanelekileyo imiswa emadolweni, kwaye amaqhekeza afikeleleki kumgangatho. Hlala kule ndawo ngokukhawuleza.
- Amaconsi ngokungena . Unokwenza, ngokuqinisekileyo, ukwenza inguqulo yeklasi yokuzilolonga, kodwa ukuphucula umphumo, kukulungele ukuxhaswa ngokuhlaselwa. Lo msebenzi omkhulu kulabo abafuna ukunciphisa umzimba . Ukuba unqwenela, unokwenziwa ngesisindo esongezelelweyo, ukuthabatha i-dumbbells. Thatha inyathelo elingaphambili kwaye uhlale phantsi, kodwa qiniseka ukuba idolo alihambi kwiisokisi. Kubalulekile ukudweba esiswini kwaye ugcine umva wakho, uguqa phambili. Ukusuka kwisimo sokuqala esamkelekileyo ekuphumuleni, ukulungiswa, ukuxhomekeka emlenzeni wangaphambili uze wenze ngokukhawuleza ukugxuma. Ngelo xesha, idolo lomlenze wenyongo liqhutyelwa phambili kwaye ingalo ephikisayo iphakanyisiwe phezulu. Emva kokufika, ngokukhawuleza ubalekele ngasemva.
- Ukubeka unyawo lwakho kwicala . Lo mzekelo ukuqinisa imisipha yemilenze ivame ukuma emi emine. Beka izandla zakho ukuze zikhudlwana kunamahlombe. Phakamisa umlenze omnye ngapha nangapha ude udibanise nomgangatho, ngelixa ugcina igosa elifanelekileyo emadolweni. Emva kokulungisa indawo, nciphisa umlenze, kodwa ungachukumisi umgangatho.
- "Iikrele" . Lo msebenzi, ukunciphisa imilenze yesisindo, uyaziwa kwabaninzi ukususela kwixesha lezikolweni kwaye ukuba kwenziwe ngokufanelekileyo, ngoko kukwazi ukulayisha imiyalezo yemilenze kakuhle . Hlala kumqolo wakho uphakamise imilenze yakho, kwaye ugcine izandla zakho kufuphi nomzimba. Yenza "iisisi", usasaza imilenze yakho emacaleni uze uwahlanganise. Lo msebenzi unikeza umthwalo omhle kumaphephandaba.
- Makhi . Imisebenzi emihle yemilenze yimijondolo eyenziwa kakuhle ngomthwalo, umzekelo, ungasebenzisa imilenze ekhethekileyo yeenyawo okanye imidlalo yezemidlalo. I-Mahi ikuvumela ukuba usebenze ngokuphumelelayo emagqabeni akho. Yima ngusihlalo kwaye ubambe umqolo. Phakamisa umlenze wakho kwicala, kwaye ke, wabuyisele. Musa ukuthoba unyawo lwakho phantsi, okuya kukuvumela ukuba uhlale uqhubeka uxinzelelo. Kubalulekile ukwenza konke ngokukhawuleza, ngaphandle kokugubha.
- Sumo squats . Sukuma uqonde, ubeke iinyawo zakho ububanzi kunamahlombe akho kwaye uphendule iinyawo zakho ngaphandle. Kwizandla ungathatha isilumkiso uze ubambe phambi kwakho ukuze ngexesha lezikwere lidlula phakathi kwemilenze. Faka i-squat, squat ngaphambi kokuba umlenze ufikelele kwi-horizontal. Gcina i-pelvis ekude kunokwenzeka. Musa ukuguqa amadolo kunye kwaye uwagcine kwinqwelo elinezandla zakho. Ukunyuka kuya kuma-breath.