Ukuzivocavoca ukulahleka kwesisindo

Umgaqo wokulahlekelwa ubunzima ulula - ukuchitha amandla amaninzi kunokuba ufumane. Kule njongo, unokuyeka ukutya, kwaye ngokuqinisekileyo uya kufumana ngaphantsi kokuchitha. Kodwa ngaba kuya kuba kuhle? Enye indlela: qalisa ukuchitha ngaphezulu. Ngenxa yoko, simele sisebenze amandla kwaye ubuncinane ubuncinane bomlingiswa. Sineengcinga ekuzilolweni komzimba. Kubandakanywa kwimidlalo yakho yokunciphisa inkqubo, ngokuqinisekileyo uya kuqalisa ukuchitha ngaphezu kwexesha langaphambili, oko kuthetha ukuba akudingeki ukuba uvakalise isiteleka esilambayo: kukwanele nje ukuba "ususe" iimveliso ezonakalisa isibalo.

Izinzuzo zoPhuculo lokuPhelelwa kwesisindo

Okokuqala, ukuzivocavoca umzimba kusebenza ukulahlekelwa ubunzima, ubuncinane, kuba emva kokusetyenziswa kwemini, usuku lwakho lonke luya kudlula ngaphantsi kwezempilo. Oku kuya kusasazeka ekudleni (uya kuphazamiseka ukuphazamisa iziphumo zakho ezilandelayo kunye nobuncwane obungenalusizo), kunye noqhagamshelwano nabantu, umsebenzi, ubuhlobo bomntu. Emva kokuqalisa kokuqala, uya kuziva uhlambuluko.

Okwesibini, ukuqeqeshwa kwezemidlalo, oko kuthetha ukuba uya kubonakalisa, ukufihla ngaphambili: ukugcina ixesha, ukunyamekela, ukuphikelela. Zibophezele ukuba uzibandakanye, nangona ubuqhwaba bubuyela ekulala kunye namandla akho onke.

Yintoni endiyidingayo?

Ukwenza isetyenzi somzimba sokulahleka kwesisindo, uya kufuna ihafu yeeyure ngosuku. Kodwa into ebalulekileyo kukuba kufuneka ufundisise imihla ngemihla, mhlawumbi uya kusibetha ngokukhawuleza ngesandla.

Ukongeza, kufuneka ube nemidlalo ekhululekile, kwaye ukuba uya kuphucula inkqubo yokulahlekelwa isisindo, unako ukugqoka ibhulukwe ngefuthe lokushushu. Siphinde sidinga i-dumbbells (ukuqala kwe-0.5-1 kg), umgangatho womgangatho, indawo ekhululekile (ngokukhethekileyo phambi kwesibuko) kwaye, ngokwenene, inkqubo yokuzivocavoca. Ngaloo mva uze uthethe ngakumbi.

Inkomfa yokuzivocavoca

Ukunciphisa ubunzima, ezinye izinto ezisetyenziselwa kwiphephandaba aziyi kukwanela. Kodwa konke kuxhomekeke kwiinjongo zakho. Ufuna ukuqinisa isisu - usebenzise ukushicilela, ufuna ukulahlekelwa isisindo - qalisa ngebhayisiki yokuqhuba kunye nayiphi enye imithwalo ye-cardio.

Kukho nawuphi na, kufuneka uqale ngokufudumala nokufudumala izihlunu, uze uqhubeke nokuzilolonga umzimba ngokulahleka kwesisindo esiswini.

1. Silala phantsi, imilenze iqonde, iingalo ziya phezulu. Siphakamisa umlenze ukuya kwi-90⁰ kunye nezandla ukuya emlenzeni, ngelo xesha zikhawuleza intloko kunye namagxa ehlombe ukusuka phantsi. Senza lo msebenzi kwi-akhawunti yesi-8: sibalelwa ku-8-siyavuka, sibalwa ukuya ku-8-sihla. Kule meko, cinezela umva osezantsi phantsi, umlenze wesibili ukolulwa njengomtya. Senza amaxesha ama-5 kwimilenze yomibini.
2. Phinda okufanayo ngokuphakamisa imilenze yomibini. Ngexabiso le-8 - siphakamisa imilenze emibini kwi-90⁰ kunye nezandla, kwi-akhawunti ye-8 - ngezandla kunye neenyawo eziphantsi. Phinda amaxesha amahlanu.
3. Ngoku kulabo abaneengxaki nge-back back. Sishiya izandla zethu endaweni, sibophe imilenze size sibabambe kwiisokisi zethu, cindezela umqolo osezantsi phantsi. Kwakhona, ngexabiso le-8, siphakamisa imilenze ebolileyo kwaye sifinyelele kwiisokisi ngeminwe yethu. Esikhundleni sokugqibela, idolo lichaphazela impumlo. Ngexabiso le-8 - iya kwi-IP. Phinda amaxesha amahlanu.
4. Siphakamisa umqolo wethu: silala phantsi, izandla ziphakama phezulu, sidonsa iminwe yezinzwane zethu. Ngoku siyidonsa iminwe yethu, njengokuba ku-ballet, sidonsa phezulu, iimbambo ziyaqhekeka phantsi.
5. Ngoku senza zonke izivivinyo ezi-3 kwi-akhawunti yesi-4: nge-akhawunti 4 siphakamisa imilenze nezandla zethu, ngenxa ye-akhawunti 4 siyeka.
6. Senza ukunweba ngasemva (umvovovovo 4).
Ukongeza kokutya okufanelekileyo okufanelekileyo
7. Siphinda zonke iimvavanyo kwi-akhawunti 1. Xa uphakamisa ukuphuma kwomoya, masihlase-siphumelele.

Ekhaya okanye kwiholo?

Wena ngokwakho uqonda kakuhle ukuba kwikhaya kunengqondo ukulahlekelwa isisindo ngokusebenzisa imihla ngemihla. Kodwa apha ubuvila kunye nokungabikho kolawulo kuza kwindawo. Umntu uqala ukuzixolisa, ukwenza izipholozo: "kwakusenyameni izolo ukulala," "akukho mandla, uphelelwe yiveki," njl njl. Umqeqeshi akayi kubuhlungu kuwe. Ngoko ke, ukuba wena, uzi, uvakalelwa kukuba indlu ayinakwenzeka ukuba uphumelele, uye kwi-gym. Kwinyanga okanye ezimbini, xa uba ngumntu ohluke ngokupheleleyo, uqeqesho ekhaya luya kuba lula ukufudumala komhla.