Umqolo luhlobo lwenkxaso yomzimba womntu, ngoko akunakonakaliswa nayiphi na indlela. Izisipha zangasemva ezingasondayo ziyinto echaphazela ukunyameka kunye nempilo yabantu ngokubanzi. Kuyaziwa ukuba ngezinye iifomu ezingapheliyo zengqungquthela, umgudu uqala ngomqondo wangempela wegama kwizitho zangaphakathi zentambo, ukuphazamisana nomsebenzi wabo. Ukuqhubela phambili kwinqaku - malunga nendlela yokuqinisa imisipha yangemva kwaye uhlale uphilile iminyaka emininzi.
Ungayomeleza njani izihlunu zamanqatha ekhaya?
Ukuzivocavoca okuqinisa imisipha yangemva ihlukaniswe ngamaqela amathathu:
- Ukubambisa : kuthetha ukululaza iisundu.
- Amandla : kuchaza izicatshulwa zomzimba zomzimba. Ingaba iyona nto ingcono kunabo abacinga malunga nendlela yokomeleza izihlunu zomthunzi.
- I-Aerobic : zibandakanya ukuzivocavoca ezinxulumene nomsebenzi wamaqela amaninzi emisipha.
Ukuqhubela phambili-ngeenkcukacha malunga nobuchule bokusebenzisa umzekelo wolwazi olungentla.
Indlela yokomeleza izihlunu zesisanti kunye nokubuyela ngokubanzi?
- Kufuneka ukuba ulale emhlane wakho kwindawo "yezandla ngaphaya kwetraki", i-pelvis kunye nomgudu kufuneka uxinzelelwe phantsi. Imilenze kufuneka iguqulwe. Emva koko kuyimfuneko ukuphakamisa intloko kunye namagxa, kunye nokuphakanyiswa okufana kwamanqwanqwa kwaye ulungise le ndawo imizuzwana eyi-10. Phinda - 10-25 maxesha.
- Ifana nomsebenzi wangaphambili - ulala phantsi. Umzimba uphendukile ngasecaleni, kodwa ngexesha elifanayo, qiniseka ukuba i-pelvis nemilenze ayiveli phantsi. Izandla - emva kwentloko.
- Uxoxe ngesisu sakho, izandla zolule phezu kwesiqu. Emva koko-pha kamisa phezulu amahlombe akho kunye nentloko ephakamileyo kunokwenzeka. Njengoko kwinguqulelo zangaphambili - ukulungiswa kwesithuba semigqa e-10. Phinda kathathu. Umzimba ofanayo unokwenziwa kunye nokulala ngesisu esihlalweni. Kule meko, umthwalo uphezulu, kodwa umphumo uyabonakala. Ukuba umqeqeshi unomdla kwaye wenza ezi zivivinyo ngaphandle kokubunzima okukhulu, ngoko unokuqhubeka nokuzivocavoca ngesisindo. Ukwenza oku, udinga ukuthatha isikhombiso esincinci. Ekuqaleni, ubunzima obaneleyo buka-3-5 kg. Emva koko-ulale ngesisu sakho ngesisu sakho, kwaye ugoba isilumkiso sakho ngeminwe yakho. Ukuthathwa akukwenziwe ngeentendelezo zezandla zakho, kodwa ngeminwe yakho ivalelwe kwisikhiya (entanyeni, kufuphi nomthwalo). Kubalulekile ukubamba ngokuqinile. Emva koko - ukuphakanyiswa kwe-trunk kunye nokunyuka okufanayo kwendlebe kunye nokuyivula ngentloko. Kuyimfuneko ngexesha elifanayo ukubamba umthwalo ngeentende, kungenjalo unokufumana ukulimala kakhulu. Yenza lo msebenzi ngaphandle kokulungiselelwa kungabikho okufanelekileyo.
Ukongezelela, ukuqinisa imisipha yangasemva kuya kunceda: ukudansa , ukugijima, ukuhamba kwehashe kunye nebhayisiki, kwaye kunjalo-ukukhwela.