Amantombazane amaningi afuna ukuzivocavoca ngempumelelo ezinhlangothini, ecabanga ukuthi unganciphisa isisindo kuphela endaweni efanele. Kodwa-ke, sekuyisikhathi eside kufakazelwe ukuthi amafutha ashisa endaweni yakhona ayinakwenzeka. Ukwenza izivivinyo ezinhlangothini, uzobaqeqesha kuphela futhi ubasize babukeke bekhangayo.
Ukulahleka kwesisindo sezinhlangothi
Ukuzivocavoca futhi ngokuvamile noma yimuphi umsebenzi womzimba kuyinto eyokusiza ngokuphelele ukuba uthole ukuvumelana. Kodwa uma ufuna imiphumela esheshayo, udinga ukuyifinyelela ngendlela eyinkimbinkimbi.
Uma inkinga inombhalo omkhulu wamafutha - kunconywa ukuba uhambelane nokudla kokunciphisa izinhlangothi. Kungcono uma ukhetha ukudla okulungile - njengokudla, ukhethe izitsha zokudla zemifino ekhanyayo, inyama enomzimba, amnandi adla kuphela kuze kwasemini futhi anganqunywanga, kanti nakanjani udle imifino nezithelo.
Izindlela eziphumelelayo zokulahlekelwa isisindo kusuka ezinhlangothini
Uma ubheka ngokucophelela ukuthi yini ongayisebenzisa ukuze ususe izinhlangothi, ngokuqinisekile uzomangala kancane. Njengoba sekushiwo ngenhla, amafutha awakwazi ukushiswa endaweni, futhi uma ulahlekelwa isisindo, ulahlekelwa isisindo ngokuphelele, uqale ngalokho umthetho wakho okudingayo (ngokuvamile ulahlekelwa isisindo kusuka phezulu phezulu, uqala esifubeni). Yingakho ukuzivocavoca okuphumelelayo emaceleni kungukuqala, imithwalo ye-aerobic.
Ukuze ulahlekelwe isisindo esiphuthumayo ungagijima, ugijime endaweni noma ugxume ngentambo yokudlula. Ngesikhathi esifanayo, khumbula ukuthi ngokushisa kwamafutha kudingeka ugijime okungenani imizuzu engama-30, bese uqaqa ngentambo yokudlula - okungenani 20. Uma uqhuba lezi zindlela eziphumelelayo nsuku zonke, uzothola isisindo masinyane.
Yiziphi izenzo zokususa izinhlangothi?
Ekuzivocavoca kwesisindo sokulahlekelwa kwezinhlangothi, akudingeki ukuthi sisebenzise umthwalo. Kungcono ukuzivocavoca umzimba, okuyinto, ngokuvumelana nesimiso sabo sesenzo, kukhona ndawo phakathi kokuzivocavoca nokusebenzisa amandla. Ukuzivocavoca kwemisipha ye-lateral ngokucindezela, usengozini yokwandisa inani lemisipha futhi ukhulise ngokwakho ngisho nakakhulu. Izenzo ezinjalo zifanele kuphela amadoda!
Esikhathini esiyinkimbinkimbi yesifazane sokuzivocavoca sokukhipha izinhlangothi, ungafaka izivivinyo ezinhlanu ezilula:
- Ukuzivocavoca 1 . Imilenze ibanzi kunamahlombe, izingalo ziphakanyiswa, amahlombe amahlombe ahlanganiswe. Bend omunye wezingalo emgqeni bese welula eceleni futhi ubuyele kancane. Phinda izikhathi ezingu-2-3. Phinda ngolunye uhlangothi. Bese wenza okufanayo, kepha kuzo zombili izandla ngesikhathi esisodwa.
- Ukuzivocavoca 2 . Imilenze ibanzi kunamahlombe, isandla esisodwa esiswini, enye ibheka kude. Phenduka ngokujulile ekuqondeni kwengalo elele esiswini, futhi welula kulolu hlangothi, ugoqa umlenze kusuka ohlangothini olufanayo emadolweni. Phinda izikhathi ezingu-3. Landela ngenye indlela.
- Ukuzivocavoca 3 . Imilenze ibanzi kunamahlombe, umzimba uhanjiswa kwenye imilenze. Isandla esisodwa phezulu, enye esezansi. Yenza i-lunge, ufake isandla sakho phambi kwakho, bese wehlisa isandla sakho, uphakamise enye - ngokuphambene nalokho. Yenza lo msebenzi ngokuhamba kancane, ulandele phambili izikhathi ezingu-5 ezihlangothini ngalunye.
- Ukuzivocavoca 4 . Imilenze ibanzi kunamahlombe, ingalo yangakwesokunene yethulwe phezulu phezulu, ingalo engakwesokunxele iwubugebengu. Yenza umxhwele ohlangothini, uguqe ngakwesobunxele sakho, futhi welula eceleni ohlangothini ngesandla sakho,
okuyinto ephezulu. Yenza izikhathi ezingu-3 uphindele ngakolunye uhlangothi. - Ukuzivocavoca 5 . Imilenze ibanzi kunamahlombe, izingalo zihanjiswe phezulu phezulu kwekhanda. Lunge eceleni bese ugoqa isiqu ngezingalo eziqondile emlenzeni ogobile. Qinisekisa ukuthi umhlane wakho uphansi. Indlela yokwelula, zama ukuhlala kule ndawo. Yenza izikhathi ezintathu ohlangothini ngalunye.
Indlela yokuqeda izinhlangothi, ukuvivinya umzimba ngokuhambisana nokugijima nokudla kunikeza imiphumela emihle kakhulu. Kodwa uma ufuna ukubona izinguquko zangempela esivele ngesonto lokuqala, engeza nalokhu inani lamaminithi angu-30 wokuvuthwa kwe-hoop ngosuku.