Ukulahleka kwesisindo seviki 5 kg kungenzeka, kepha konke kuxhomeke ezinkomba zokuqala esikalini. Ngaphezu kwalokho, kuzomele usebenze kanzima ukuze ufeze imiphumela efunayo. Kubalulekile hhayi nje ukuguqula ukudla, kodwa futhi ukubandakanya ezemidlalo. Imiphumela emihle inikezwa ngokuhlanganisa ukuqeqeshwa kwamandla kanye ne-cardio-loading, ngakho-ke qiniseka ukuthi ugijima, gxuma noma uya ukubhukuda.
Yidla isonto ukuze uthole okungenani 5 kg
Ukuze ususe isisindo esiningi, udinga ukwenza izinguquko ekudleni. Kubalulekile ukugwema ukudla ukudla okuphezulu kwekhalori, okungukuthi, akukho amaswidi, izimpahla ezibhaka, amafutha, ukhukhamba, amasobho, ukudla okulula, njll. Thuthukisa imenyu yakho kufanele iqondiswe yiyona ewusizo kakhulu ekulahlekelweni kwemikhiqizo yesisindo: imifino, izithelo, inyama yokudla, inhlanzi, izilwane zasolwandle, imikhiqizo yobisi omuncu, njll. Ukupheka kuhle kakhulu ngalezi zindlela: ukupheka, ukupheka, ukubhaka noma ukupheka. Enye into ebalulekile kufanele - ukugcinwa kokudla okuyingxenyana, okungukuthi, ukudla okujwayelekile kufanele kuhlanganiswe ngokudla okulula . Ukulahlekelwa isisindo kubalulekile ukubhaliswa kwamanzi, ukugcinwa okufanele kuphuze usuku 1.5-2 amalitha amanzi.
Indlela yokulahlekelwa isisindo ngesonto - ukuzivocavoca
Ukuze uzuze imiphumela emihle, kubalulekile ukulayisha wonke amaqembu we-muscle ngokulinganayo. Kuze kube manje, kunezindlela eziningi zokuzivocavoca ongazenza ekhaya nasemzimbeni wokuzivocavoca.
Ukuncintisana kokuzivocavoca kwesonto:
- Ngomshini wokunyathelisa . Lo msebenzi uhlinzeka imithwalo emisipha ephezulu nangaphansi. Beka phansi bese izandla zigobile emahlangothini, hlala eduze kwekhanda. Gcoba ikhanda lakho namahlombe, ukuze umshini ophezulu ungathola umthwalo. Imisongo iguqa ngamadolo, uphakamise, futhi ekupheleni kwekhasi uyabhidliza isicathulo nesinqe kusukela phansi. Yehlisa imilenze yakho, kodwa zama ukungathinti phansi.
- Emasontweni . Uma ufuna ukunciphisa isisindo ngo-5 kg ngesonto, faka ku-complex yakho lo msebenzi, okufanele wenziwe ngesisindo esengeziwe. Ezandleni uthathe umthwalo, isibonelo, i-pancake ebhasini. Sukuma uqonde ngezinyawo zakho ububanzi be-shoulder-width. Amasokisi namadolo kudingeka ahlungwe kancane ezinhlangothini. Ngonyawo olulodwa, thatha isinyathelo esijulile emuva ngokulandelana ukusuka emlenzeni osekelayo. Hlala phansi ngaphambi kokuba umlenze womlenze wangaphambili uphambene nesitezi. Kubalulekile ukuzwa ukuthungulwa kwemisipha ye-gluteus. Ukubuyela esimweni sokuqala, phinda ngakolunye uhlangothi.
- Ngezandla nesifuba . Ukuzivocavoca okulula, kodwa okuphumelelayo, kuthwala umzimba ophezulu. Thatha ukugcizelela amanga, ufake izandla zakho ngaphansi kwamahlombe akho. Uma kunzima, khona-ke ungenza ukuqhuma okuvela emadolweni akho. Yinciphisa umzimba ngokuphansi ngangokunokwenzeka, ngenkathi ugcina izintambo ziphuma endleleni bese uzigcina zisondelene nomzimba. Bese ukhuphuka, kodwa ungaqondisi ngokuphelele izandla zakho ukuze ugweme ukulimala.
- Ngezinkalo . Imilenze emihle - iphupho lenani elikhulu labesifazane, ngakho-ke ukuvivinya umzimba ngesonto ukusebenzela ezinqulwini kufanele kube yinkimbinkimbi. Siphakamisa ukuthi ukhethe izikwele ze-squats, kodwa hhayi elula, kodwa kunenguqulo eyinkimbinkimbi - sizokwenza ukuthi imile ezinzwaneni zakho. Beka izinyawo zakho ngokubanzi kunamahlombe akho, uvula kancane izinyawo zakho namadolo ngaphandle. Yehla futhi ngesikhathi esifanayo ukhuphuke amasokisi. Zama ukunciphisa kuze kube yilapho izintambo zifana nendawo.
- Ngemuva . Ukutadisha le ndawo kubalulekile ukwenza umsebenzi othi "Swayipha". Themba esiswini sakho futhi ugcine izingalo zakho zithunyelwe phambi kwakho. Ukubamba izandla nezinyawo emoyeni, zihambise phezulu bese phansi ngokunye.
Zonke izivivinyo ezethulwa kufanele ziphindwe izikhathi ezingu-15, ngenkathi zenza izindlela ezintathu. Uma ufuna ukunciphisa isisindo ngeviki, yenzeni njalo nsuku zonke, ukushintsha ukuqaliswa kwezinto ezibucayi kanye ne-cardio-loading.