Ukuze ukwazi ukuvuka ngokukhawuleza kusasa, jabulela uze uphakamise ithoni yomzimba omele uyenze ukuzivocavoca. Ngokudibanisa ukuvuthwa kwasekuseni kunye nesondlo esifanelekileyo , uya kufumana iziphumo ezigqwesileyo kwaye ulahle ama-pounds angaphezulu.
Kutheni kubalulekile ukulahlekelwa isisindo ekuseni?
Ngoko ukuba awukwazi nje ukulahlekelwa isisindo kuphela, kodwa uzisa umzimba wakho ngokufanelekileyo: qinisa ulusu, yenza imisipha ye-elastic kunye nokuphucula ukuguquguquka komzimba, ukuhlaja kufuneka ube ngumhlobo wakho omhle. Ubungakanani bolu qeqesho lufikelela kwiminithi engama-40, apho ibhinqa lalo naluphi na uhlobo lomzimba lukwazi ukuhlangabezana nalo.
Ukushaja ngokuphumelelayo ukulahleka kwesisindo kunemithetho emininzi:
- Udinga ukwandisa umthwalo ngokuthe ngcembe, ngoko awuyi kufuna ukuyidla emva kokusebenza .
- Kubaluleke kakhulu ukuhamba rhoqo kweeklasi. Imithwalo yemihla ngemihla iya kuzisa umphumo oyifunayo.
- Ukuhlawula ukulahleka kwesisindo kunokuqhutyelwa ngaphambi kokulala (kodwa kungaphantsi kwesigxina) okanye nangaliphi na ixesha. Into ephambili kukuba kukho ixesha elininzi phakathi kwalo kunye nokutya kokutya.
- Ukwahlukana kwento yokuhlawula ngokuqhelekileyo yinye kuphela-ubude boqeqesho.
- Phakathi kokuzivocavoca kufuneka kube yimiphumo encinci, ingabi ngaphezu kwe-1 min.
- Yonke imihla, utshintshe ukuzivocavoca, okokuqala kukushicilela, ngosuku olulandelayo, uqeqeshe isifuba, ngoko ke umlenze.
Ukuhlawulwa kokulahleka kwindleko
- Siqala ngokufudumala, ubude bayo bunemizuzu eyi-15. Hamba kwinqanaba uze uqhubeke uhamba. Ngeli xesha, uguqula izandla zakho kwiindlela ezahlukeneyo zokufudumala umzimba kunye nokuphucula ukujikeleza kwegazi.
- Kwiindawo ezimileyo, kufuneka udibanise izandla phambi kwesifuba uze uzifake ngokunyanzela imizuzwana emithathu. Umele uzive uxinzelelo kwisifuba sakho nangeengalo. Ngaba ukuphindaphinda kwama-15.
- Beka phantsi ukuze wenze i-push-ups. Okokuqala, funda indlela yokuphuma ngokuchanekileyo ukusuka emadolweni akho, ukuqaqa umthwalo weenyawo zakho. Ukufezekisa iziphumo ezilungileyo, kubalulekile ukwenza umsebenzi kwiindlela ezi-3. Okokuqala, iingalo kufuneka zibe ngobubanzi bamagxa, ngoko ke ngokubanzi, kwaye ngokubanzi kunokwenzeka. Ngaba ukuphindaphinda kwama-15.
- Ukwenzela iinqumlo zakho zibe zihle kwaye zenzele ukusetyenziswa oku kulandelayo. Sukuma uqonde kwaye uphenduke phambili. Beka izandla zakho okhalweni. Kubalulekile ukuba idolo alihambeli phambili.
- Yamkela isikhundla esiphakamileyo, iingalo eziqhagamshelanisiweyo zisasazeka, kwaye zinyanzelise amadolo. Mkhulule ngokukhawuleza kumgangatho. Ekuphumuleni, pha kamisa i-pelvis, kwaye kwi-inhalation, yehlisa phantsi. Ukuphindaphinda kwama-15-20.
- Kwaye kufuneka uqhube umshini. Umdlalo wobudala - indawo yokuqala, kwakhona, faka izandla zakho kwisithingi emva kwentloko yakho. Iibhokhwe zisasazeka kwaye zijonge ukuba azincitshiswa. Musa ukuyibeka intloko yakho, uhlale ukhangela phezulu. Yenza lo msebenzi iminyaka eyi-10.
- Umsebenzi wokugqibela owufuna ukuwugqiba ukuyihlawula ibha. Gxininisa kwiisokisi kunye neentloko. Umzimba wakho kufuneka ufanane nomgangatho. Bamba kule ndawo iminyaka engama-20-30.
- Uqeqesho kufuneka lube setyhula, okokuthi, kuyimfuneko ukwenza iindlela ezininzi. Oku kuthetha ukuba, landela yonke imiqathango ekhankanywe ngasentla, uphumle imizuzu embalwa uze uphinde uphinde. Ngokufanelekileyo ukuba wenze iindlela ezintathu. Ukuzivocavoca ixesha elininzi kangangokuthi uziva uvuya, ungakhathali. Ukuba kunzima ukwenza oku, sebenzisa indawo.