Kwabesetyhini abaninzi, amathanga kunye namathanga akuyiyo into yokuzikhukhumeza, kodwa ingingqi yengxaki ehambisa phambi kwayo yonke into. Nangona kunjalo, nangona iingxaki zolu hlobo zingaziwa, unako ukugcina ithoni kunye nokunyaniseka kwezi ndawo ezintle kuphela ngoqeqesho oluqhelekileyo: akukho nto yokutya izakuxubha izihlunu zakho kwaye ikunciphise i-flabbiness. Ukongezelela, izikhwebu eziqiniweyo kunye neenqanaba kwandise ngokukhawuleza ukukhangelwa kwabameli besifazane! Kukho ukuzivocavoca okulula kweenqabana kunye neenkuni, ukuvumela ixesha elide ukugcina umtsalane weefomu.
Ukugijima kwinquma kunye namathambo
Ukuba ingxaki yakho eyintloko kukuqokelela iifowuni, kufuneka uqale ukuqhuba. Akukho mvelaphi ebalulekileyo malunga nokuba uya kubaleka esitratweni okanye kwisitragram - ngaphandle kokuba usebenza kwindawo engokwemvelo kungaphantsi kokulimaza i-ankle kunye nexolo. Kukho nawuphi na, kungakhathaliseki ukuba uthatha isigqibo sokuba usebenze njani, kubalulekile ukuba uhlale usebenzisa ama-sneakers aphezulu, angcono-aphakamileyo, kwi-ankle, kunye ne-humamp quality. Oku kuya kulondoloza amalungu akho.
Ngoko, ukuba ulahle umthamo kwimilenze kunye neentambo zokuphuma, kufuneka wenze imigaqo embalwa elula:
- Ukuhamba ubuncinane amaxesha amathathu ngeveki, nganye ixesha ngemizuzu engama-30-40. Ukuqala, ngokuqinisekileyo, kunokwenzeka nge-15-20, kodwa ukuqeqeshwa ixesha elide kuphela kunokukhokelela ekutshiseni kwamafutha.
- Ngaphambi kokugijima, sisele indebe yekhofi yemvelo ngaphandle kweshukela kunye nekhefu - oku kuyitshisa yemvelo, esebenza ngokubambisana nokuzivocavoca.
- Musa ukugijima ngesantya esifanayo: ukukhawuleza, qhubeka uhamba, ukuhamba ngokukhawuleza kwexesha, sebenzisa iidididi - ukuxuba imisebenzi.
Ngokuqhelekileyo uzilungiselele ukugijima, kungcono umphumo uya kuba. Ukuzisa umlenze kwi tone, le ndlela ilungile, kodwa kungcono ukudala ifom enhle ngokuzilolonga.
I-Aerobics kwiimfene kunye neenqabana
Ngoku kukho nawaphi na iqela lezempilo uza kunikwa izifundo ezinqeni nasezintanjeni - isinyathelo se-aerobics. Kuzo zonke iindidi ze-aerobics, le nto ibonakala iyona ndlela iyona ndlela iphumelelayo, nangona kunjalo, nayo iyona yindoda edla kakhulu. Kule meko, umsebenzi uwakhiwe ngokunyuka kwinqanaba elithile elizodwa, elikuvumela ukuba ukwandise umthwalo kwiinkalo zeengxaki kwaye uzonqobe ngokukhawuleza. Le ndlela ifanelekileyo kubafazi abasebenzayo, abathanda ukuphandelelana okunzulu kwaye bazinzima. Ukuqina okunjalo kwimilo kunye namathambo kunika nomphumo wonke: umzobo uya kuba mncinci, uhlambuluke kwaye uhle kakhulu, kwaye izihlunu ziya kuza kwi tonus.
Ukufumana iziphumo ezikhawulezayo ozifunayo ukutyelela iklabhu yezempilo ubuncinane amaxesha amathathu ngeveki, kwaye ngaloo mihla xa ubandakanyekile, uzilungiselele ukutya kwiprotheni , ukuze ufumane ukuphucula imisipha ngokukhawuleza.
Ukuhlawulwa kwamathanga kunye neentambo
Ukuba awunaso ixesha elininzi lokukhulula, inkqubo efanelekileyo yezinkuni kunye nezikhwelo kukusebenza njengomsebenzi wasekuseni. Nantsi yonke into ilula:
- Ukufudumala: kuqhutyelwa kuyo imizuzu engama-1-2, okanye intambo yokuqaqa (inombolo efanayo).
- I-Classic sit-ups (ukuthatha i-pelvis back, ukuya kwinqanaba ngamadolo angama-90) - iiseti ezi-3 zamaxesha angama-15.
- Ukuhlaselwa kwe-Classic - iiseti ezi-3 zezihlandlo ezili-15 ngomlenze ngamnye.
- Makhi inyawo - - iiseti ezi-3 zamaxesha angama-15 ngomlenze ngamnye.
- Ukuthabatha: ehleli emilenzeni emacaleni emacaleni, ngokukhawuleza wolulela emlenzeni wokunene, ngoko ke phakathi phakathi, ukuya ngasekhohlo.
Le ntlawulo inokwenziwa imihla ngemihla okanye yonke imihla, ayiyi kuthatha ixesha elininzi, kodwa iya kunika imo emihle kwimiguqo kunye nasezintanyeni.
Inkomfa yezinkuni kunye namathambo
Kuya kuba luncedo kakhulu ukusebenzisa onke a macebo ngethuba elifanayo: ukwenza iminyango ekuseni, kunye nokugijima kunye ne-aerobics kusihlwa. Ngalo mphuculo ophuculweyo, uza kubona iziphumo eziqaqambileyo kwiiveki ezingama-2-3.