Kwabaninzi, indawo yengxaki ayikho nje inqabileyo enqabileyo, kodwa inomzimba ogqithisayo. Ukuchasana nale mibono engathandeki kulungelelaniswe kunye nesondlo esifanelekileyo, ukunciphisa umgubo, umgubo kunye nocoko. Ukuzilolonga kwenyama kunokwaluhluke kakhulu - kokubili i-aerobic kunye ne-anaerobic, kodwa kukulungele ukuyisebenzisa yonke into enzima. Ngokuqhelekileyo, oomama abancinci bazama ukuphefumula kwinquno - kodwa ingxaki yabo kukuba akufanele baphonswe, ngaphandle koko iipounds ezilahlekileyo zivame ukubuyela. Makhe siqwalasele izinto ezahlukahlukeneyo zendabuko.
Ukuzivocavoca kwesikhumba nesisu
Enye yeendlela eziphambili zokuzilolonga ezinqeni, isisu nesisu sisisetyenziselwa ukuguqula i-hoop iminyaka emininzi. Leyo yinto nje yexesha elide yatshintshile kakhulu: endaweni yezinto ezikhethiweyo ziza izinto ezintsha ezifana nokusilekisa kunye neepopu ezinzima. Asinakukwazi ukuphawula ukuphumelela kwabo: umzekelo, i-hoop massage ikuvumela ukuba ukhawuleze i-folds uze uyikhuphe isikhumba, ibe ngumlinganiselo olinganisekayo, u-3k kg, ukulwa ngokugqithiseleyo ngokumalunga nokunciphisa umzimba. Ngenxa yokuba imisipha kufuneka ibambe ubunzima, kuya kufuneka wenze umgudu ongakumbi wokuwuhambisa, oko kuthetha ukuba uya kutshisa iikhalori ezininzi.
Umzimba owodwa oqinileyo onqeni, izibonda kunye nomzimba wonke uphakanyiswa. Ewe, ezo ziyizona zinto zincinci kakhulu, ukusetyenziswa ngokuchanekileyo okufuneka uhlale phantsi phantsi ngezandla kunye neenzwane kwaye ngokuqinisekileyo ungayixinzeli umzimba wonke. Ukongezelela, zikulungele ukulwa nesisu kwaye ngokuqhelekileyo zithwele intambo . Nangona kungenjalo kwimeko apho akukho miphumo ngqo kwimisipha yomzimba, lo msebenzi uvumela ukuba unike umzimba onzima umthwalo, apho inkqubo yokutshisa i-fat is activated.
Ukuze usebenzise intambo yokuqaqa njengeendlela ezisuka kwisisu, kuyacetyiswa ukuba usebenzise ubuchule bexesha loqeqesho. Khetha imizuzu eyi-10, kwaye usasaze umthwalo ngale ndlela:
- Iimitha eziyi-1,3,5,7,9-th ezinqamle kwizinga eliphezulu.
- Umzuzu we-2,4,6,8,10 ngowesiqithwa esikhululekile, hamba kwindawo.
Olu hlobo loqeqesho luya kukunceda ukuba ulahlekelwe ngokugqithiseleyo iipasiti eziphambili zeoli. Kwaye ukuba udibanisa ezi ndlela kunye nokutya okusekelwe kwisondlo esifanelekileyo, iziphumo ziya kuba zihle kakhulu.
Ukuzivocavoca kwinqeni kwi-fitball
Uncedo oluhle ekulwa nesisu kunye nokuzivocavoca kwibhola ekhethekileyo yokudlala-ibhola ye-fitball. Ungayithenga ibhola enjalo kuyo nayiphi na ivenkile yezemidlalo, iya kuhlala ixesha elide kwaye ayiyi kuba yindlela ehle kakhulu yokuphucula umzobo, kodwa kunye nokuzonwabisa okuzonwabisa kwezemidlalo. Makhe siqwalasele ezinye iindlela ezifanelekileyo.
Ukuphika
Thela phantsi izikhwelo zakho nasinqeni kwi-ballball, uguqa ngamadolo uze uphumule phantsi, ufake izandla zakho emva kwentloko yakho. Qinisekisa inkcenkcazo kwaye uphuphe amaqabunga, uphakamise phezulu ngokusemandleni ngokukhawuleza ngokukhawuleza. Yenza umthambo kwiiseti eziyi-2-3 zezihlandlo eziyi-8-10.
Uhlangothi oluphambeneyo
Thatha isikhundla esifana nesenzo esedlulileyo, musa ukulula, kunye necala - i-elbow ehlangothini ukuya ecaleni lasekhohlo ngokufanayo-ukuya kwicala lasekunene. Yenza umthambo kwiiseti eziyi-2-3 zezihlandlo eziyi-8-10.
Ukubheka ngokulula kwesandla
Thela phantsi izikhwelo zakho uze uhlale kwi-ballball, uguqa ngamadolo uze uphumule phantsi, ufake izandla zakho ezinqeni zakho. Qinisekisa inkcenkcazo uze uqothule amahlombe emagxeni, ulandele ngokuthe tye isandla sokunene kwidolo lasekhohlo, ngoko, ngokuchasene, isandla sokunxele ukuya emadolweni. Emva kweminyango emine, buyela kwindawo yokuqala. Yenza umthambo kwiiseti eziyi-2-3 zezihlandlo eziyi-8-10.
Ukuzivocavoca kwinquno kunye nesisu, kwenziwa kwi-ballball, ngokuqhelekileyo kusebenza kakuhle kwaye, ngaphezu koko, kwenza umehluko omkhulu kumsebenzi oqhelekileyo.