Ukuze ukwazi ukuvuka masinyane ekuseni, ujabule futhi uphakamise ithoni yomzimba okudingeka uyenze umzimba ukuze ulahlekelwe isisindo. Ngokuhlanganisa umzimba wokudla ekuseni ngokudla okunempilo , uzothola imiphumela emihle kakhulu futhi ulahle amakhilogremu engeziwe.
Kungani kubalulekile ukulahlekelwa isisindo ekuseni?
Ngakho-ke awukwazi nje ukulahlekelwa isisindo, kodwa futhi ulethe umzimba wakho ngendlela ehlelekile: qinisa isikhumba, wenze imisipha eqinisiwe futhi uthuthukise ukuguquguquka komzimba, ukushaja kufanele kube umngane wakho omkhulu. Isikhathi sokuqeqeshwa okunjalo singamaminithi angu-40, lapho owesifazane kunoma yimuphi umzimba ongokomzimba angakwazi ukubhekana nayo.
Ukushaja okuphumelelayo kokulahlekelwa kwesisindo kunemithetho eminingana:
- Udinga ukwandisa umthwalo kancane kancane, ngakho ngeke ufune ukudla ngemva kokusebenza.
- Kubaluleke kakhulu ukuhlala njalo kwamakilasi. Imithwalo yansuku zonke kuphela izoletha umphumela oyifunayo.
- Ukushaja isisindo kungase kwenzeke ngaphambi kokulala (kodwa kancane kancane) noma ngasiphi isikhathi. Into eyinhloko ukuthi kukhona isikhathi esiningi phakathi kwalo nokudla kokudla.
- Ukwahlukana kokushaja okuvamile kuyodwa - ubude bokuqeqeshwa.
- Phakathi kokuzivocavoca kufanele kube ukuphumula okuncane, hhayi okungaphezu kwe-1 min.
- Nsuku zonke, shintsha ukuvivinya umzimba, okokuqala ku-press, ngosuku olulandelayo, uqeqesha esifubeni, khona-ke izinkalo.
Ukushayela ukulahlekelwa kwesisindo esisheshayo
- Siqala ngokufudumala, isikhathi salo simaminithi angu-15. Hamba endaweni futhi kancane kancane uqhubekele phambili. Ngalesi sikhathi, swing izandla zakho ngezindlela ezahlukene ukufudumala umzimba futhi uthuthukise ukujikeleza kwegazi.
- Esikhundleni sokuma, udinga ukujoyina izandla phambi kwesifuba bese uzicindezela ngamandla imizuzwana engu-3. Kufanele uzizwe ukucindezeleka esifubeni sakho nasezingalweni zakho. Uphindaphinda izikhathi ezingu-15.
- Beka phansi ukuze wenze i-push-ups. Okokuqala, funda indlela yokuphuma kahle ngokusuka emadolweni akho, ukuwela-ukuqinisa umthwalo wonyawo lwakho. Ukufeza imiphumela emihle, kubalulekile ukwenza lo msebenzi ngezindlela ezintathu. Okokuqala, izingalo kufanele zibe ngobuningi bamahlombe, bese ziba nzima, futhi ngokubanzi ngangokunokwenzeka. Uphindaphinda izikhathi ezingu-15.
- Ezinkalweni zakho zihle futhi zenzeke ngokuzivocavoca okulandelayo. Vuka ngokuqondile futhi uphenduke phambili. Beka izandla zakho okhalweni. Kubalulekile ukuthi amadolo awahambanga phambili.
- Yamukela isikhundla se-supine, izingalo eziqondile zisabalalisa, futhi zicindezele amadolo. Khululeka ukuhamba ngokuqinile phansi. Ekuphumuleni, phakamisa i-pelvic phezulu, futhi lapho u-inhalation, yehlisa phansi. Yenza okuphindaphindiwe kuka-15-20.
- Futhi-ke kudingeka udonsa umshini. Ukuzivocavoca nge-classical - isikhundla sokuqala, futhi, faka izandla zakho kuphela ekukhiyeni ngemuva kwekhanda lakho. Izinhlamvu zihlakazeka futhi zibuka ukuthi azincishisiwe. Ungayifuni ikhanda lakho, njalo ubuke phezulu. Yenza lo msebenzi iminyaka eyishumi.
- Umsebenzi wokugcina okudingayo ukuqedela ukushaja ibha. Gxila emasokisini namagqabha. Umzimba wakho kufanele uhambisane nendawo. Bamba kule ndawo ngamasekhondi angu-20-30.
- Ukuqeqesha kufanele kube yindilinga, okusho ukuthi kuyadingeka ukwenza izindlela eziningana. Lokhu kusho, landela yonke imizamo engenhla, uphendule imizuzu embalwa bese uphinda futhi. Kungcono uma wenza izindlela ezintathu. Ukuzivocavoca isikhathi esiningi ukuthi uzizwa ujabule, ungakhathali. Uma ukuzivocavoca kunzima ukukwenza, buyisela esikhundleni.