Uninzi lwabasetyhini bafuna ukuba nomzimba omhle kunye oqinileyo, kodwa kaninzi akakho ixesha elaneleyo lokuya kwindawo yokuzivocavoca, kodwa akusiyo isizathu sokuyeka imidlalo, kuba kukho iindlela zokusebenza ezifanelekileyo zokulahleka kwesisindo esifanelekileyo ekusebenziseni ikhaya. Ukufezekisa iziphumo ezilungileyo, kungekhona imidlalo kuphela, kodwa nesondlo kubalulekile. Kucetyiswa ukulungisa ukutya kwakho, ukuthembela kwimithetho ekhoyo ye-dietetics.
Ziziphi iimpawu ezisebenzayo zokuphumelela?
Namhlanje ungayifumana inani elikhulu leengxaki ezahlukeneyo ezifaka isandla ekugqibeleni iikhilogram ezingaphezulu. Ngaphambi kokuba unike ingqalelo kwizinto ezimbalwa zokuzilolonga, makhe siqwalasele iingcebiso eziza kwenza uqeqesho luphumelele ngokusemandleni:
- Kubaluleke kakhulu ukuqeqeshwa koqeqesho, ngoko kufuneka usebenzise ubuncinane amaxesha ama-3-4 ngeveki. Nsuku zonke awufanele uqeqeshe, kuba izihlunu zifuna ukuphuka ukuze ziphuluke.
- Kunconywa ukwenza imisebenzi elula kwaye efanelekileyo yokulahleka kwesisindo ngaphandle kwekhefu elide, kwaye kungcono kakhulu ngaphandle kwabo.
- Qaphela ukuba xa ungayilandelanga inkqubo yokusebenza, ngoko akukho mphumo.
- Ukuba umgomo wokuqeqesha ukulahlekelwa isisindo, ke akukhuthazwa ukuba udle ngokukhawuleza emva kokuba wenze umzimba, vumela umzimba ukuba udle amafutha agcinwe.
- Ukuze ufumane umphumo omuhle, uqeqesho kufuneka luphindwephindwe ngamaxesha angama-12-15 kwaye wenze iindlela ezingu-3-4 kunye nokuphumla okufutshane phakathi kwazo.
- Qalisa uqeqesho ngokufudumala kunye nokuchitha ixesha eli-10 kuyo. Unokugijima kwindawo, iindawo ezithambileyo, i-mahi, njl.
Ngoku ke masiqhube phambili ekuchazeni imithwalo yokulahleka kwesisindo esincinci esingafakwa kwi-homework workout.
- Izikwere ngokugxuma . Lo msebenzi wenza phantse zonke izihlunu zisebenza. I-IP - faka iinyawo zakho kumgangatho wesigxina, uguqa kancane emadolweni, uze uqale izandla zakho ukuze wenze ugugu. Umsebenzi ukuxhuma, ukulungisa imilenze yakho nokuphakamisa izandla zakho. Emva koko, wehla, wenza isikhala esipheleleyo ngaphambi kokuba wenze ikona elifanelekileyo emadolweni. Emva koko, yenza i-jump jump, njl. Kubalulekile ukuchukumisa umgangatho ngeenyawo zakho.
- Hamba ngokuhlaselwa kwentaba . Kulo msebenzi osebenzayo wokulahlekelwa isisindo sezintlu ufuna inyathelo okanye nayiphi enye indawo, kodwa kufuneka imele. Yenziwa ngamanqanaba amaninzi. Umsebenzi - yenza isinyathelo sokunyawo sekhohlo kwintaba ekhethiweyo, yima epulatifeni, kwaye ke, phakamisa umlenze onene, uphakame emadolweni. Hlalani ncinane, ugcine ibhalansi. Emva koko, nciphise umlenze wokunene, uze ubeke phantsi, kodwa ngeenyawo zakho ezisekhohlo wenze isalathisi ebuyela emva kwaye ulungise indawo. Phinda kwakhona ngeenyawo zombini.
- I-semi-static eneesisindo . Le ngenye yeendlela ezisebenzayo zokunciphisa izitshixo, kwaye inika umthwalo kwi-press and thighs. I-IP - hlalani emva kwakho kwaye uguqe ngamadolo, ubeke amabala phantsi. Ukuba kunokwenzeka, yilala ematshini uze ufake iinyawo zakho phantsi. Thatha i-pancake uze uyifake kwisisu sakho, ucandezele umshicileli. Umsebenzi ukuphakamisa i-pelvis ngokungangoko kunokwenzeka, ukuze umzimba wenze umgca ochanekileyo. Kwinqanaba eliphezulu, hlala ukwandisa umthwalo kwaye uyehla, kodwa ungachukumisi umgangatho, oya kuthi wandise ukuphumelela.
- Inkathazo . Kukho iindlela ezahlukeneyo zebar , okubhekwa njengomsebenzi osebenzayo, kuba unikela umthwalo phantse yonke imizimba yomzimba. Umsebenzi ukuma ngokuchanekileyo, ukuguqa, kwaye ke, hamba phambili ngezandla zakho de kube umzimba uphendule. Ukuba ukuqeqeshwa ngokomzimba kuvumela, faka izandla zakho ngokude. Sekunokwenzeka ukuba ungagqithisi, kwaye ube yinto yokugxuma emva.