Esinye isidlo asikwazi ukufumana ukulahleka kwesisindo. Kunoko, unganciphisa umzimba ngaphandle kwezemidlalo, kodwa uza kuzuza ntoni ekubuyeleni ukuhlupheka kweveki kunye nendlala? Umzimba ophelile, isifuba esiwa phantsi, i- cellulite ebonakalayo, ulusu luxhomekeka, akukho mandla asele asebenzayo kumfanekiso wakho.
Ukuba uya kukhulula, qiniseka ukuba ucinge malunga nesicwangciso semisebenzi yokulahleka kwesisindo: esilula, esisebenzayo kwaye, ngokubaluleke kakhulu, ukuba uyakuthanda. Ukulahlekelwa isisindo kuphela kwizidlo ngaphandle kokunyakaza, ulahlekelwa yimisipha yomzimba, kunye namafutha anqatshelwe.
Le "ngqeleko" inenkcazo elula: iprotheni ilula ukuguqula kwimveliso yamandla kunamafutha. Ukongezelela, ugcino lwamafutha emathangeni ethu, izibilini, isisu sazinyathelwa ngokucophelela ngumzimba ukuba sithwale umntwana. Yingakho ngaphandle kokuvuselela okongeziweyo, akulula kakhulu ukuhlula amanqatha amaninzi.
Unokhetho olulodwa - khetha ukutya okulinganayo (ngaphandle kokulamba indlala kunye nesidlo esinzima!), Kwaye ukhethe isethi yemihla ngemihla yokunciphisa umzimba.
Yintoni okufanele ibe ngumthwalo?
Oku sikhetha phakathi kwe-aerobics, ukugijima, i-gymnastics, njl. Kwaye umzimba awukhathaleli oko sisebenzisa khona amandla. Gcoba ikhaya lakho, ukhuphuke izitebhisi - konke oku kudla amandla, oko kuthetha ukuba kusisondeza ekutshiseni kwamafutha. Ukuzilolonga ngokomzimba kuphela yinkcitho yamandla.
Ukuze uzuze umzimba, ukuba ulungele kwaye ukhululeke, ukuhlamba izitya nokucoca akunakwanela. Yingakho isicwangciso esilungileyo sendlela yokulahleka kwesisindo akubandakanyi umthwalo we-cardio onothileyo ovuthayo, kodwa kunye nokusebenzisa amandla.
Ngoko, sinika ingqwalasela eyona ndlela efanelekileyo kunye nefanelekileyo yokuzivocavoca umzimba.
- Sasolula izandla zethu phezulu kwaye siqala ngokufudumala.
- Izandla ziphakanyisiwe, isandla sokunene siyancitshiswa, sishiywe ngentla kwentloko, solulela ngasekunene amaxesha amane. Ngokufanayo siya kuphinda ngapha nangapha.
- Siwela ngapha kweengalo phambi kwethu, ngelixa senza i-substeps. Siyaqhubeka sihamba, siphakamisa izandla zethu kwicala, sinciphisa izandla size sikhulise. Asiyeki ukumanyathela amanyathelo, sifaka izandla zethu kwiinqindi kunye ne-unclasp. Senza iindawo ezinamandla, ukuguqa nokuchukumisa iingalo zethu kwiingqungquthela.
- Ukugxotha, sithatha izandla zethu phambili kwaye sijikeleze umqolo wethu. Gweba umva wakho uphinde uphosa izandla zakho. Si bhinqa.
- Sidonsa kwicala ngegama elikhulu phezu kweentloko zethu.
- Izandla ezizibophezele kwiinqumlo zaphambukiswa kwicala, zintathu ziphendukela ngakwesokudla kwaye sibeka izandla zethu ndawonye. Kuyafana ngakwesobunxele.
- Siqala ukujikeleza izilwanyana. Siyakwandisa ukuphakama ngokuxhuma iingqindi phambi kwethu. Senza izimpukane ngezandla ezichanekileyo.
- Sitsalathisa, sidibanisa izandla zethu kwisitshixo emva kweminyango yethu, kwaye siphinda kwakhona.
- Kwakhona sithatha izandla zethu kwisitshixo emva kwethu, ukugcina le ndawo inciphisa kwaye iphakamisa intloko yethu.
- Izandla ziye zacima, solulela intloko kumahlombe.
- Izandla ezinqeni, jikela ngakwesokudla / kwesobunxele.
- Izandla ngentloko, sithwala ubunzima ukusuka kwelinye iqhekeza ukuya kwelinye, sijikeleze ngokukhawuleza ukujikeleza kweentloko.
- Sigijima endaweni.
- Ukuhlahlela: iisokhe zahlukana kunye kunye; ukugxila eceleni, ngokulibaziseka kwendiza; ukuxuma endaweni kwindawo yokuphakama.
- Sidonsa kwicala, malunga nesandla ngaphezu kwentloko. Xa wenza njalo, pha kamisa idolo ligobile emadolweni.
- Senza isinyathelo esingqongqo, siphume umlenze onyaweni.
- Siphakamisa umlenze size sidibanise.
- Senza ukuhlaselwa kwesi-3: isinyathelo esincinane, esiphakathi kunye nobude obude kunye nokuhlaselwa.
- Senza ukuhlaselwa kwesi-3.
- Siphinda ngokulandelelana okufanayo ukusuka kwisenzo 15 kuya kumlenze wesibili.
- Sigijima endaweni.
- Sidlulisela isisindo ukusuka kwelinye iqhwa ukuya kwelinye.
- Phambili phambili, izandla ezinqeni, iindlovu ezantsi zikhangele phezulu.
- Phakamisa izandla zakho wenze i-3 slopes, elula izandla zakho phakathi kwemilenze yakho.
- Esinye isandla emva kwentloko, yesibini iqonde. Yenza iikona zijika.
- Phambili phambili ngesandla emva kwekhanda, phakama, ugobe, utshintshe izandla uze uphendukele kwenye ingalo kunye nemithambeka.