AmaBrazili ayehlala edumile ngokubunjwa kwawo amahle kanye nezintambo ezikhangayo. Kwabaningi besifazane, lokhu kuyindinganiso ethile, kodwa kuyaphumelela kakhulu, okubaluleke kakhulu, ukwazi ukucubungula izintambo zaseBrazil ekhaya. Njengoba imisipha yamadokodo inkulu, ungakwenzi nsuku zonke, ngoba badinga isikhathi sokuphumula nokubuyiselwa. Ubude bokuqeqeshwa kumele kube ngamaminithi angu-40-60. Imizuzu yokuqala engu-15. kudingekile ukuba unikeze imfudumalo futhi ngenhloso yalokhu umzimba we-cardio ufaneleke kakhulu, isibonelo, ukuqhuma noma ukugijima endaweni. Ngemuva kwalokho, iya ezivivinyweni eziyinhloko, uzifeze ngezindlela ezintathu izikhathi ezingu-15-20.
Indlela yokuphambanisa izintambo zaseBrazil ekhaya?
- Izikwele ezinesisindo esengeziwe . Ekhaya, sebenzisa ama-dumbbells noma uma kukhona, khona-ke i-barbell. Vuka ngokuqondile, kancane ujike izinyawo zakho. I-Squat ngokudla isikhumba emuva. Yehla ngaphambi kokuba ithanga lifinyelele endaweni ephansi. Qinisekisa ukuthi amadolo akho awahambanga ngaphezu kwamasokisi akho, futhi emuva kwakho kuqondile. Ngemuva kokulungisa isimo ekuphumuleni, phakamisa kancane kancane.
- Ukuwa . Ukuthola ukuthi ungayiphakamisa kanjani ama-buttocks aseBrazil, kufanelekile ukuyeka ukunaka kwakho kulo msebenzi, okuyisisekelo futhi unikeze umthwalo omuhle kakhulu. Sukuma uqonde bese uthatha isinyathelo esijulile phambili bese wehla ukuze umlenze womlenze wangaphambili ufinyelele ukufana phansi. Kubalulekile ukugcina unyawo lwakho ngokuqondile, ngaphandle kokungcwaba amadolo akho. Bese uvuka futhi uzame futhi. Kungcono ukwenza ukuhlaselwa kanye nesisindo esengeziwe.
- Makhi izinyawo . Ukwenza umsebenzi olandelayo wezinyawo zaseBrazil ekhaya, udinga ukuma kuzo zonke ezine. Yenza i-swing ngonyawo owodwa, uyibuyise futhi uyiphakamise. Ngemuva kwalokhu, donsela phansi esifubeni bese wenza okuphindaphindiwe okulandelayo.
- Ukuphakamisa isikhumba . Okunye ukuvivinya okuphumelelayo emabhokisini aseBrazil, okudingeka ukuthi ulale emhlane wakho futhi uguqe ngamadolo akho. Umsebenti ukuphakamisa i-pelvis phezulu ukuze umzimba uqonde. Ngemuva kwalokho, yehla, kodwa ungafaki izintambo phansi. Ukwandisa imiphumela, thatha isisindo esengeziwe, isibonelo, i-pancake ebhaleni bese uyigcina esiswini esingaphansi.
- "Hlanganisa ama-squats . " Thatha ama-dumbbell bese uma ngemuva kwakho ebhentshini noma ukuphakama okufanayo. Ngonyawo olulodwa, hamba phambili, bese ubeka ingxenye engaphezulu yonyawo ebhentshini. Gcina ama-dumbbells ngezansi. Yehla, uguqe ngamadolo omlenze wangaphambili ukuze ungadluli ngaphesheya komugqa wezinzwane. Ukuxosha isithende phansi, buyela ku-FE.