AmaBrazil ayehlala edumiweyo ngenxa yohlobo lwawo oluhle kunye neenqabana ezithandekayo. Kwabesetyhini abaninzi, lo mgangatho othile, kodwa uyaphumelela kakhulu, ngokubaluleke kakhulu, ukwazi ukupompa izitya zaseBrazil ekhaya. Ekubeni izihlunu zamatye zikhulu, musa ukuzenza imihla ngemihla, kuba zifuna ixesha lokuphumla nokubuyiselwa. Ubungakanani boqeqesho kufuneka kube ngama-40-60 imizuzu. Imizuzu eyi-15 yokuqala. kuyimfuneko ukunikezela ngokufudumala kwaye ngenxa yale njongo i- cardio yokuzivocavoca ifanelekile, umzekelo, ukugxuma okanye ukuqhuba kwindawo. Emva koko, uye kwiindlela eziphambili zokuzivocavoca, ubenze kwiindlela ezintathu ezi-15-20.
Indlela yokupompa izitya zaseBrazil ekhaya?
- Izikwere ezinomzimba ophezulu . Ekhaya, sebenzisa i-dumbbells okanye ukuba kukho, ngoko i-barbell. Sukuma uqonde, ujikeleze kancane iinyawo zakho. I-squat ngokusondeza i-pelvis. Yehla phambi kokuba umlenze ufikelele kumgangatho. Qinisekisa ukuba amadolo akho ahambe phezu kweesokisi zakho, kwaye umva wakho uphelele. Emva kokulungiswa kwesimo ekuphumuleni, phakama ngokukhawuleza.
- Ukuwa . Ukufumanisa indlela yokupompa iibhokhwe zaseBrazil, kukufanelekile ukuyeka ingqalelo kulo msebenzi, oyisiseko kwaye unika umthwalo ophezulu. Sukuma uqonde kwaye uthathe isinyathelo esicacileyo uze uyehla ukwenzela ukuba umlenze womlenze wangaphambili ufikelele kumgangatho. Kubalulekile ukugcina unyawo lwakho kwindawo echanekileyo, ngaphandle kokungcwaba yakho idolo. Emva koko vuka uphinde uzame. Kukulungele ukwenza ukuhlaselwa kunye nesisindo esongezelelweyo.
- Makhi iinyawo . Ukwenza umsebenzi olandelayo kwiibhokhwe zaseBrazil ekhaya, kufuneka uhlale kuzo zonke ezine. Yenza i-swing ngeenyawo enye, uyibuyise kwaye uyiphakamise. Emva koko, gxotha idolo kwisifuba uze wenze okuphindaphindiweyo okulandelayo.
- Ukuphakanyiswa kweepilvis . Omnye umsebenzi osebenzayo kumabhobho aseBrazil, apho kuyimfuneko ukulala ngasemva kwakho uguqe ngamadolo. Umsebenzi ukuphakamisa i-pelvis phezulu ukwenzela ukuba umzimba uphendule. Emva koko, hamba, kodwa ungafaki izibonda phantsi. Ukwandisa iziphumo, thabatha ubunzima obuninzi, umzekelo, i-pancake esuka kwibha kwaye uyigcine kwisisu esisezantsi.
- "Ukwahlula izikwere . " Thatha i-dumbbells uze uhlale nomqolo wakho phambi kwebhokisi okanye enye indawo ephakamileyo efanayo. Ngeenyawo enye, hamba phambili, kwaye ubeke inxalenye ephezulu yonyawo ebhentshini. Gcina iincumbulu ezingezantsi. Yehla, uguqa ngamadolo emlenze wangaphambili ukuze ungadluli ngaphaya komgca wezandla. Ukuphosa isithende phantsi, buyela kwi-FE.