Ukulungisa umongo ofuna ukutshintsha ukutya kwakho kuqala - nayiphi na into ephosakeleyo emzimbeni ubonisa ngokuthe ngqo iimpazamo zesisu. Emva koko, ewe, kufuneka sizenzele imifanekiso yesibalo - emva koko, ukusuka kwesidlo esisodwa, akunakwenzeka ukuba ulungele.
Isicwangciso esihle sokuzilolonga komzimba kufuneka sibe ne:
- i-cardio yokusebenzisa - ukuxumla, ukugijima, ukunqumla intambo , njl.;
- Ukuzivocavoca kwi-press, izibonda, iinqumlo, izandla, umva;
- imizimba emininzi yomsebenzi womntu omhle, evumela indlela enye yokusebenzela amaqela amaninzi emisipha kanye.
Ngokuqinisekileyo, kunengqiqo ngakumbi ukwenza oko kuthiwa yiprophylaxis yonke imihla-ukusetyenziswa kokugcina umzobo, oko kukuthi, ukusetyenziswa kwento yokuqala yasekuseni kwenziwa rhoqo imihla ephezulu kunokuba iphumelele ukuhamba.
Ukunyamekela wakho umhla ngosuku, ngoko akudingeki ukuba uchithe amandla amaninzi ukuyibuyisela.
Ukuzivocavoca
Sincoma ukuba wenze ama-exercises ama-5 omfanekiso opheleleyo. 6 Ukuzivocavoca ibhonasi yakho, ongayisebenzisa xa unamandla okwenyama nokuziphatha.
- Ukuzivocavoca "umakhi womzimba" - ukusuka kwi-square squat senza ugxininiso lulele phantsi, lucacise kwaye lubuyele kwinqanaba lokuhlala phantsi. Senza ukuphakama okuphezulu kunyuke phezulu, izandla zolulelwe ngaphezu kwentloko. Emva komsebenzi ngamnye "umakhi womzimba", yenza iimpendulo ezi-5 kunye nokuhluthwa kwezandla - gxuma, imilenze ehlukileyo, izandla zenyuka ngamacala, gxuma, imilenze kunye, izandla phantsi. Phinda udibanise amaxesha amahlanu.
- Ukuzivocavoca kunye nezigulane - uye kwindawo yokuhlala, inyawo lokubuyela emlenzeni. Iingalo kunye neendumbulu ziphakanyiswa ngentloko yakho. Senza umshicileli - sigoba iingalo zethu emva kweentloko zethu kwaye siziphakamisa ngokuzenzekelayo. Senza amaxesha ama-5, kwaye sinciphise izandla zethu kwizinga lesifuba kwaye senze utshintsho lwemilenze ngokuxuma amaxesha amahlanu. Emva koko phinda kwihlangothi lesibini.
- Umqolo uqonde, imilenze iqonde, senza umthambo, asiguqa ngamadolo, iingalo zethu zihamba phambili. Siphakamisa, senza umshicileli kwi-bicep. Siya kwi-squat kwaye sizityulela kunye nezidumbulu. Senza amaxesha amahlanu.
- Isikhundla sokuqala - imilenze ebubanzi bamagxa, izandla kunye nama-dumbbells kunye nomzimba. Senza ukuhlaselwa emlenzeni wokunene, ngelixa sithuthukisa nezandla ukuya kwinqanaba lamahlombe. Siphindela kwi-original, siphakamise idolo elingakwesobunxele ukuya ekhohlo elilungileyo. I-lunge yokuqala, ngoko ukuma ukuma-amaxesha amahlanu kunye nokuguqula imilenze.
- Silala phantsi emgongeni, amadolo agugule, izibhambathiso ezandleni. Sisasaza izandla zethu emacaleni, xa siphumelela sisuka emadolweni esiya esifubeni, sinciphisa iingalo zethu size sifinyelele kwiisokisi. Kwi-inhalation siyanciphisa imilenze emide (singachukumisi umgangatho), sisasaza izandla zethu emacaleni.
- Sifeza kunye nesihlalo okanye i-stap-platform. Ngonyawo omnye siba phezu kwendawo esekelwe (siba ngaphesheya kwenyuka), okwesibini iyaphuma. Sibuyela ngeenyawo enye. Siphinda siphinde sihlabe amaxesha angama-10 ngeenyawo.