Isisu esibi siyingxaki kumantombazana amaninzi, kwaye yonke into kuba amanqamle avela kule ndawo aya ngokukhawuleza. Konke oku kubangela ukuthandwa kwesihloko - yintoni ongayisusa isisu . Ukufezekisa iziphumo ezilungileyo, kubalulekile ukuba ungadlala imidlalo kuphela, kodwa ukulungelelanisa ukutya kwakho, kuba kuxhomekeka kwinto abantu abayidlayo, umphumo uya kuxhomekeka kumlinganiselo omkhulu. Gwema ukutya okunamafutha kunye nokuyingozi, ukukhetha ukutya okunempilo kunye ne-calori ephantsi. Ukufumana iziphumo ezilungileyo, kubalulekile ukuba umzimba ufumana iikhalori ezingaphantsi kunokuba zichithe.
Ziziphi izenzo ezisusa iinqatha kwisisu?
Inkathazo kufuneka ibandakanye izivivinyo ezijolise ekuqiniseni imisipha yeendaba, kunye nokukhuthaza ukutshiswa kweoli. Kubalulekile ukuba uqaphele ukuba awukwazi ukulahlekelwa isisindo kwindawo enye yomzimba, ngoko umthwalo kufuneka ube nzima. Ukuzivocavoca ukususa isisu kunye nokupompa umshicileli, kufuneka wenze 3-4 amaxesha ngeveki. Ngokumalunga nokuphindaphinda, yenza iindlela ezi-12 ukuya kwezi-12. Kubalulekile ukusho ngokuphefumula: kufuneka uphefumle ekuqaleni kwenkqubo, kwaye uphumelele umthwalo. Musa ukulibala ukuba uqale ufune ukufudumala iimisipha zakho ngokufudumala , kuba awukwazi ukwesaba ukulimala kwaye umphumo uya kuba phezulu.
Ziziphi izenzo eziza kunceda ukususa isisu:
- Ukuba ungasemva, kufuneka ugobe imilenze yakho ukuba ube nekona elungileyo kwisipu sakho, uze ubeke izandla zakho emva kwentloko yakho. Umsebenzi - ukuxubusha, phawula umgca wesandla esinye kwisondo eliphambene. Kwi-exhalation thabatha isikhundla sokuqala uze uphinde unye ngapha nangapha.
- Beka umva wakho ukuze amahlombe aphephe aphephe. Phakamisa iingalo kunye nemilenze phezulu, ukwenzela ukuba bahamba kakuhle. Umsebenzi ukufikelela emadolweni ngezandla zakho. Kubalulekile ukuba i-pelvis ikhonjiswe phantsi kwaye ingasuswa. Ukwandisa uxinzelelo, pha kamisa iinyawo zakho 20 cm ukusuka phantsi.
- Ngenxa yalolu hlobo, ukuze ususe amanqatha esiswini, thabatha ibhola ngesandla, ukuba akunjalo, ngoko i-dumbbell okanye omnye umthwalo uya kwenza. Kungcono ukuba ubunzima bu malunga no-2-3 kg. Zibeke phantsi, phakamisa imilenze yakho, uguqa ngamadolo uze uwawele emagqabeni. Phakamisa umzimba kwaye, ugcine umlinganiselo, uye kwiintlobo. Umsebenzi - obambe ibhola ezandleni zakhe, uyigqithise, ke uye ngakwesobunxele, uze uye ngasekunene.
- Yima kwibha, ubeke izandla phantsi kwamahlombe akho. Umsebenzi - ngokuthe ngenye indlela uzodonsa kuwe, ngoko ke unelungelo, ngoko-ke idolo elisekhohlo, ungalibali ukuphefumula ngokufanelekileyo;
- Beka wena emhlane wakho kwaye ufake izandla zakho phantsi kobunqeni bakho, kodwa unokuzifakaza ngokwazo ngokugxila. Phakamisa imilenze endaweni ethile ye-15-20 cm. Bend uye unciphise imilenze yakho, wenze "isisi".
- Lo msebenzi wokususa isisu, uyenziwa kwizigaba eziliqela. Ngexesha elihle kumqolo wakho, sasaza imilenze yakho kwaye uguqa emadolweni. Thabatha ingalo ukusuka ecaleni lomlenze ogobileyo, kwaye enye ibhondi kwi-elbow. Phakamisa umzimba kwaye uqonde ingalo, ushukumise ukuma kwesandla. Kwinqanaba lokugqibela, pha kamisa iminyango uze uthathe umlenze phambili. Ukulungiswa kwesithuba semibhobho emibini ukuziva ukuxhatshazwa, kwaye ubuyele kwisimo sokuqala, emva kokuhamba kuzo zonke izigaba. Musa ukulibala ukuphinda usebenze ngendlela eyahlukileyo.
- Ngexesha elihle emva kwakho, bhinqa imilenze yakho, ugxininise kwizithende kwaye ukhomba iisokisi. Umsebenzi ukuphakamisa iinqununu phezulu ukuze umzimba uphinde umgca ochanekileyo. Kwinqanaba eliphezulu, hlala ixesha kwaye uphumele kwindawo yokuqala.
Khetha iindlela ezininzi ezikhethiweyo ezikhethiweyo kunye nokuzibandakanya kwi-worksout yeesetyhula, kwaye ke, zithathele endaweni entsha. Oku kubalulekile ukwenzela ukuba imisipha ingaqhelekanga kumthwalo, ngaphandle koko ayiyi kuba niphumo. Ukuqwalasela yonke imigaqo kuya kubonakala kwiinyanga ezimbalwa kwisibuko ukubona omnye umntu.