Ubunzima obunqabileyo ngenye yezinto ezibonisa umzimba womfazi. Hayi, abaninzi abanakukwazi ukufezekisa "isp" kwinqeni, kungekhona nje ngenxa yokungabi nokuzinikela kunye nenzondelelo, kodwa ngenxa yezizathu ezahlukeneyo. Ngona ziqhamo ezilungileyo kakhulu ezinqeni ezinqabileyo aziqinisekisi umphumo we-100%.
Kutheni i-thinness ofness ithembele?
Ngaphambi kokuba siqalise ukuzithoba kwinqeni elincinci (okokuthi, ngokwenene, lingatshintsha indlela ebonakala ngayo), makhe sikhulume ngokudabukisayo - iimeko apho i-aspen iqine ingafiki khona:
- ubufebe - ukuba abafazi kwintsapho yakho babedume ngokugqithisa kwabo kunye nethambo elityebileyo, i-alas, i-wasp ayibonakali;
- umgama ukusuka kwiimbambo ukuya emagqabeni - ixesha elide kumgama, ukuphakama okusemandleni okwenza umlenze we-wasp;
- i-hormone - kunye nomxholo okwandisiweyo wamahomoni wesilisa, umzimba wesifazane ulahlekelwa ngumfazi wayo, kubandakanya ubuqili obunqeni;
- umzimba - hypersthenicism ukufezekisa ucoceko lwesinqe kunzima kunokuba yi-asthenics.
Imigaqo yokwenza izivo zokuziloba ezinqeni
Kodwa, ke, ukusetyenziswa kwindlela efanelekileyo kwaye yodwa yendlela yokwenza unqeni lube luncinci. Ngandlela-thile, nangendlela ethile, basanceda kunye nazo zonke izinto ezifunekayo zendalo.
Iingcamango malunga nokusebenza kwemisebenzi yokushicilela kwinqonkqo yecala elincinci libhekwa njengeliphosakeleyo. Ukuhlamba umshicileli nsuku zonke, unokwandisa ububanzi bomzimba wakho. Imisipha yocindezelo, ngelixa lithethini, yisekela inqeni, kodwa ungayenzi.
Kubaluleke nakakhulu ukuba uqeqesho oluqala lwezandla zelinen elincinci luthi luqulethe imithwalo ye-cardio-load, kuba kukho umthamo - inqatha ephuma okhalweni iya kwehla kuphela xa ingasayiyo yonke loo mzimba. Hlanganisa i-cardio kunye namandla osebenzayo ekusebenzeni kwakho. I-Cardio inceda ukufudumala imisipha, kwaye ukuqeqeshwa kwamandla kuya kuqinisa imisipha esondeleyo kwiphephandaba.
Ngaphambi kokuqeqeshwa kuyimfuneko ukwenza ukufudumala, kwaye emva kokuqeqeshwa - ukwaziswa. Ukufudumala kukukhusela ekuhambeni kweemisipha ngexesha lokuqeqesha, kunye nokwelula - ukusuka kwintlungu kunye nokuqokelela kwe-lactic acid emva. Ukongezelela, sisetyenziso esenza iintumba zethu, ziqiniswe ekuqeqesheni amandla, zihlangene, zibesetyhini, kwaye zingabinqandwa, njengabakhi bomzimba.
Kwaye, mhlawumbi okubaluleke kakhulu - ungayithembeli esinqeni sakho kunye nemithambeka. Amantombazana enza i-right and left endless, enethemba lokuba baya kutshisa amanqatha kumacala abo. Lo msebenzi unokwenziwa kwaye ufanele uyenze ukufudumala, kodwa xa ugoba intonga, ngoncedo lwamathambeka uya kuhlakulela imisipha yomxube we-press, oku kuthetha ukuba awuyi kuba mncinci, kodwa ukhululeke.
Ukuzivocavoca
- Ubude beembalo zihlangene ububanzi, amadolo aguqulwe, izandla phambi kwakho. Siqala ukuguqula ityala ukuya ngakwesokudla nangobunxele. Ukucwangcisa ukushicilela ngaphambi kokuba uqhubeke.
- Imilenze iguqa ngamadolo, izandla phambi kwakhe, sihlala phantsi. Senza umjikelo, bhinqa ngesandla sokunene uze uthinte i-elbow yomgangatho. Siphendulela ngokunye kwizandla zombini - amaxesha angama-16.
- Isikhundla sezandla kunye nomzimba asiguqukanga, imilenze ihlanjwe ukusuka emanzini kwinqanaba elifanelekileyo kumzimba. Siphindaphinda ukuguqulwa kwisenzo soku-2 kunye nemilenze ephakanyisiweyo.
- Ukuqhathaniswa: ukulungiswa kwesimo somzimba kwisenzo sangaphambili, phinda umjikelo kunye nomzimba kunye nesandla, ngelixa ulungisa umlenze ochaseneyo. Amacandelo athile, senza amaxesha angama-16.
- Salala phantsi, isandla sasekhohlo emva kwentloko, ilungelo libekwa bucala. Kwiingxelo ezine solulela isandla sokunene kwisithende sokunene, ke kwii-akhawunti ezine sibuyela kwi-FE. Phinda - 8 amaxesha. Sitshintsha izandla.
- Silala phantsi, izandla zihamba kunye nomzimba, imilenze isisigxina kwaye iphakanyiswe, imilenze emine inxeba phezu kwentloko, igxotha i-pelvis ukusuka phantsi. Emva koko sibuyela kwiingxelo ezine kwi-IP. Phinda amaxesha angama-8.
Ukuzivocavoca kwesikhumba kufuneka kwenziwe okwenyuka kane ngeveki, ukudibanisa nemithwalo ye-cardio.