Ukunciphisa ekhaya

Ukulahla ubunzima obuninzi, akudingekile ukuba unike ixesha lokunyuka kwi-gym, kuba unokwenza umzenzelo ekhaya ukuze ulahlekelwe isisindo. Kulula nje ukuchitha kuyo imizuzu eyi-15. kusasa nangemva kwexesha elifutshane, iziphumo ezilungileyo ziya kubonakala. Ukongeza, umthwalo wenyama ekuseni uya kukuvumela ukuba uhlaziye kwaye ufumane isityholo sengqondo esihle. Ukuzivocavoca kwasekuseni kubangela ukuxiliswa kwe- metabolism kwaye kunceda ukuqinisa imisipha.

Imigaqo yokuhlawula ngokukhawuleza ukulahleka kokunciphisa umzimba

Kukho iingcomo ezininzi eziza kwenza ukuba umsebenzi wokusa ekuseni uvelise ngendlela enokwenzeka ngayo:

1. Ukunciphisa umzimba, kufuneka usebenze rhoqo kwaye uphelele imihla ngemihla.
2. Inkathazo kufuneka ibandakanye ukusetyenziswa okuhlukeneyo ukulayisha amaninzi amaninzi kunokwenzeka.
3. Khumbula ukuba umrhumo osebenzayo wokulahlekelwa ubunzima ekhaya kuya kuba ukuba phakathi kokuzivocavoca ezikhethiweyo ukuba zenze ikhefu lokuphumla. Ixesha elona xesha liphezulu lokumisa umzuzu;
4. Umsebenzi ngamnye kufuneka uqhutywe kwiisethi ezintathu, ukwenza ukuphindaphinda kwama-10-15.
5. Ukugcina ifom yokuqeqeshwa, kwanele ukuchitha imizuzu engama-15, kodwa ukuba ufuna ukulahla izithambiso zeenqatha, kungcono ukwenza isigama seyure. Ixesha lifanelekile ukukhula kancane.

Khumbula ukuba umsebenzi osebenzayo unika iziphumo kuphela xa ukondla okufanelekileyo. Xa uphuhlisa imenyu, khokelwa yimithetho ye-dietetics.

Umsebenzi osebenzayo ukuhlawula ukunciphisa umzimba wonke

Ukuqala uqeqesho luvela kwimfudumalo efunekayo yokufudumala imisipha kunye namalungu. Yenza ukujikeleza kwekhanda, ingalo nomlenze, kunye nokukhwela kunye nokugxuma. Unokugijima imizuzu emihlanu kwindawo.

Ukuzivocavoca ukuhlawula usuku ngalunye ngokulahleka kwesisindo:

1. Squats . Akunakwenzeka ukucinga into elula kwaye isebenzayo kwimilenze yokupompa kunezikwere. Beka iinyawo zakho kwinqanaba le-shoulder kunye ne-squat ngaphambi kokuba iinquma zifikelele. I-pelvis kufuneka icatshulwe kwakhona ukuze amadolo angahambi ngaphaya kweenyawo. Izandla ziphakanyiswe phambi kwakho okanye zingene kuzo.
2. Inkqubo elula . Qinisekisa ukuba uquka lo msebenzi kumsebenzi wosuku lweentsuku zokulahleka kwesisindo, njengoko kubandakanya amaqela amaninzi emisipha. Thatha ugxininiso lokulala phantsi, uqiniseke ukuba umzimba ukhangele phambili kwaye kwakungekho nto ephosakeleyo kumqolo osezantsi. Bhonqa idolo lokuqala, kwaye omnye umlenze uze uwafake kwisifuba.
3. Ukuphika . Ufuna isisu esihle kunye nesisithambathiso, uze udibanise ubunzima bakho. Ngethuba emva kwakho, bhonqa ngamadolo uze ufake izandla zakho eduze kweendlebe zakho, ukhomba iingqamlezo zakho kwiindlela ezihlukeneyo. Ngexesha elifanayo, pha kamisa intloko kunye namahlombe, kwaye uguqe ngamadolo entloko yakho, uphakamise i-pelvis. Emva koko, buyela kwisithuba sokuqala, kodwa akukhuthazwa ukubeka iinyawo zakho phantsi.
4. Izityambo . Lo msebenzi uza kufumana umlenze omhle nonqabileyo. I-Tilts kumacala atshintshe iingu-diagonal twists. Izandla zinokubanjelwa esinqeni, kwaye ungathatha intonga yokuzivocavoca kwaye uyigcine emahlombe akho. Yenza iyancipha enye ngakwesokunxele nakwesokudla.
5. I-Push-ups . Kukho iindlela ezahlukeneyo zokunyuka kwe-push-ups, ngoko unokuzikhethela nayiphi na. Sinikela nge-push-ups kwibhentshi. Beka izandla zakho kwibhentshi, kunye neenyawo zakho ziphumle phantsi. Kubalulekile ukuba umzimba uqonde. Yehla phantsi ngokugoba izandla zakho kwiindawo zakho, uzama ukuchukumisa ibhentshi ngesifuba sakho.
6. Ukuzivocavoca 2in1 . Kulo msebenzi, uxinzelelo lufunyenwe yi-press kunye nezandla. Beka emhlane wakho, ukuguqa ngamadolo kwikona lama-90 degrees uze uphakamise. Gcina i-dumbbells ezandleni zakho ngaphezu kwesifuba sakho. Yenza i-dumbbells ibe ngamacala, kodwa ungachukumisi phantsi. Izandla zinokuthi zilungiswe kancane kwiindawo.