Ngelixa abesifazana abanomfanekiso wesigxina "unxantathu" bekhalaza nge-chinja ephindwe kabini kwaye bafumana izandla, kwaye "ii-apula" zivame ukupompa umshicileli, uhlobo lomfanekiso "pear" lubetha ngokungakhathali ngokuzaliswa kwemilenze kunye namathambo. Ekusebenzeni ngokunyanisekileyo, ngokukodwa ngokudibanisa nokuhanjiswa okuchanekileyo, kunokwenzeka ukubeka ngokukhawuleza ukwenzela nayiphi na inxalenye yomzimba.
Umzimba olula ukwenza imilenze yokulahleka kwesisindo
Amantombazana amaninzi afuna izinto ezilula, kodwa ezisebenzayo zokulahleka kwemilenze , kuba ukufunda izakhiwo eziyinkimbinkimbi abanalo ixesha okanye umnqweno. Kule meko, impendulo ilula: uya kuncedwa ngumsebenzi omdala omdala. Kukho imigaqo eyanceda ukuyijika ibe isikhali esilungileyo ngokumalunga namafutha:
- Ukuqhutywa kufuneka kube rhoqo, ubuncinane ama-3 ngeveki. Yonke into iyinkunkuma yenkcitho, ngaphandle kokuba, ngokuqinisekileyo, usebenzisa iintsuku ophumayo ukuya kwi-aerobics kunye neminye imisebenzi kwiqela lezempilo.
- Umzimba uquka indlela yokwahlula iifom yefowuni emva kwemizuzu engama-20 yoqeqesho, kwaye kutheni kungenangqiqo ukuqhuba ngaphantsi kwemizuzu engama-30-40. Kakade, kufuneka siqale ngomlinganiselo omncinci.
- Ukuqalisa kufuneka kuguquke: ngokukhawuleza kakhulu, ngoko ngokukhawuleza, ngoko kuqhuma, uze ube entabeni. Iyakhathaza, kodwa unokwenza uhambo lokuhamba ngomzuzu kunye nomzuzu wokuzivocavoca. Into ephambili ayiyikuyeka yonke imisebenzi!
- Ukubandakanya ukushisa kwamafutha okuvela kwendalo: indebe yekofi ngaphandle kweshukela kunye nekhilimu, kodwa nge-sinamon, kuya kukunceda usebenzise amandla amaninzi kwaye ungadli. Uya kufuneka uphuze imizuzu engama-15 phambi koqeqesho.
Izenzo ezinjalo zokulahlekelwa kwesisindo kwimimandla eninzi zifumaneka kuphela ngexesha elifutshane kakhulu. Kwixesha elibandayo, kufanelekile ukuthatha indawo yokugodla intambo. Kufuneka uqeqeshane ngokuchanekileyo ngokufanelekileyo-ukudibanisa umzuzu we-jumps kunye nomzuzu wokuphumla.
Iisethi zokuzivocavoca emilenzeni
Imithwalo ye-Aerobic ngokuqhelekileyo ibizwa ngokuba yinto efanelekileyo yokulahleka kwesisindo, nangona kunjalo, akuyena wonke umntu othanda ngayo. Abaninzi bayazibuza ukuba yiyiphi imilenze yokunciphisa imilenze eyenzekayo ekhaya. Kukho ezimbalwa iindlela ezinokukhetha, kwaye siza kuqwalasela ngokufanelekileyo. Inkathazo ichanekile kwaye ikuvumela ukuba usebenze kumaqela ahlukeneyo omzimba:
- Njengokufudumala, gxuma ngentambo emizuzu emi-5. Le yimeko enyanzelekileyo - izihlunu kufuneka zifudumale, kwaye ukuzitshintsha ngokwabo kuncedo kakhulu ekulahlekeleni ubunzima.
- Qala nge-classic sit-ups: ububanzi beenyawo ububanzi, izandla phambi kwakho. Thatha i-pelvis, bendela imilenze yakho kwi-angle degree. Ngaba iiseti ezi-3 zamaxesha angama-15.
- Ingxenyeni yangaphakathi yethanga i-squats efanelekileyo "sumo": imilenze ibanzi kunamahlombe, iisokisi zikhangeleka kude kunokwenzeka, izandla ezisezinqeni. Squat, ugcine umqolo wakho. Ngaba iiseti ezi-3 zamaxesha angama-15.
- Umsebenzi ogqwesileyo kunye nokuhlaselwa kwexesha elidala: ukuma ngokuthe ngqo, inyathelo elininzi ukuya phambili, i-angle kwiedolo kufuneka ibe ngama-90 degrees. Yenza intuthuko emithathu emadolweni, uze ugxume ukutshintsha isikhundla semilenze. Yenza iiseti ezi-3 ezili-10.
- Emva koko, unokuya kwinguqu elula. Yima kuzo zonke iine, uphinde ulandele umlenze othe ngqo. Yiphakamise ngokukhawuleza ngokuphakamileyo, kwaye phinda umlenze wesibili. Ngaba iiseti ezi-3 zamaxesha angama-15.
- Yima kuzo zonke iine, uphinde ulandele umlenze othe ngqo. Ukuphakamisa, ukuguqa emadolweni, ngokuphakamileyo kunokwenzeka, uze uphinde umlenze wesibini. Ngaba iiseti ezi-3 zamaxesha angama-15.
Ukuzivocavoca kwemilenze yokulahleka komzimba kuya kusebenza ngakumbi xa ufa isondlo sakho kwaye ushiye i-sweet, fatty and floury. Oku kungadliwa kuphela kwizinto ezincinane ukuya ku-12.00. Ngoko ubeka umfanekiso ngokukhawuleza.