Ezemidlalo UkufanelekaUkuqina

Beautiful okhalweni: umsebenzi ehholo

okhalweni Izacile - iphupho kwabaningi. Futhi akusiyo amantombazane kuphela kodwa futhi abafana. Yebo, yebo. Uqinisile. Phela, okhalweni ezondile amantombazane kwenza umzimba slimmer, futhi ngemuva guys namahlombe kubonakale zibukeke emikhulu. Abantu abaningi ukugqoka bazenze bakhathale umzimba phezu obliques, benethemba lokuthola ukususa amanoni izinhlangothi. Futhi siyaqiniseka ukuthi lezi umzimba iphupho eyenzekayo. Kodwa akulula njalo. Ur, kuvela, nge imfihlo. Futhi okubaluleke kakhulu kudinga indlela ekhethekile.

Kuyini - i okhalweni enhle?

90-60-90 izibalo okuyiluthayo wenze iningi amantombazane harry ngokwabo yokudla nokuvivinya umzimba okuthena amandla. Eqinisweni, lezi zibalo - indinganiso igolide yobuhle. Futhi lezi nemingcele atholakala emzimbeni zokuphila ivelakancane. umzimba ngayinye, futhi ongakhetha, ngokulandelana, zizohluka. Ngakho yini okufanele okhalweni enhle? Bala nje.

Lapha, konke kubalulekile - ukukhula, isakhiwo somzimba. Of ubude ngamasentimitha kudingekile ongalususa 100 Ngokwesibonelo, ukuphakama - 170 cm -100 -. Ngakho-ke, okhalweni kufanele kube ngu-70 cm futhi abuzange 60. Uma. Ithambo Wide, okhalweni kufanele kube 2-3 cm eside. Ukuze umzimba nge nemingcele efanayo esifubeni namathanga usayizi okhalweni ibalwa ngamaphesenti. Waist kufanele kube cishe 70% by volume. Ngokwesibonelo, ivolumu esifubeni hip 100 cm, ngakho-ke, okhalweni kufanele kube ngu-70 cm.

Ngesikhathi usayizi okhalweni kuthonywa izici yangaphakathi, ezempilo isb. Ngokwesibonelo, abanale nkinga kuholela ukuphazamiseka kwama-hormone, okubangela Ukukhuluphala futhi, ngokufanelekile, ivolumu okhalweni. Kulokhu, kufanele uqale ukuthatha impilo, bese kuphela - sibalo.

Musa ukuxosha ukuze lokuma. Ngisho nabanye ngezabelo kungenzeka ivumelane ne enhle sibalo okhalweni.

Izimfihlo okhalweni amahle

Eqinisweni, kungcono pretty Corny, futhi ukuze enze okhalweni mncane, izinto ezimbili kuphela kudingeka:

  • ukuvivinya umzimba;
  • ukulungiswa kwamandla.

Kuyinto kulezi, zonke izinto ezaziwayo imfihlo yempumelelo. Ake sihlole kubo ngokuningiliziwe.

izimiso ukuqeqeshwa

Ukuze kwaba waistline enhle, umsebenzi ayilingani konke. Awukwazi ukusebenza phezu imisipha etshekile esiswini. I kahle ukuthi le misipha banesibopho okhalweni, okuholela yokuthi kuba ngisho abaningi. Iqiniso lokuthi ekuphileni kwansuku zonke, le misipha kancane abathintekayo. Futhi umthwalo ibeke them they eqala ukukhula. A obliques sikhule isabele kakhulu, njengoba isikhathi esiningi basebenza ngokuhlanganyela nezinye izicubu.

Gwema sokuvivinya umzimba ezifana enyakazayo lateral, iqonde ezimazombe nabezindaba, squats ezinesisindo. Musa ahileleke umzimba besisu kubalulekile kakhulu. Kuyafana imisipha ngokweqile kuzoholela ukuqina yayo futhi zibukeke ukwandisa esiswini. Qeqesha emuva yakho nezinqe. Umzimba ayikuvumeli ukuba ukumpompa ngokungadingekile. Futhi izibunu nokunwebeka okhalweni eqinile emuva kuyinto nenhle zibukeke ngaphezulu.

Lokhu okungenhla akusho ukuthi uma ufuna okhalweni enhle, umsebenzi egunjini engadingekile. Lena akuyona ngakho. Ngu uqobo, ukuqeqeshwa kwemisipha akusho ashise amanoni. Ngakho-ke, lahla isisindo okweqile kungasiza ehlelekile ukuzivocavoca. Sidinga sihlanganise amandla futhi ukusebenzisa aerobic. Ngesikhathi cindezela ngokwanele 2-3 umzimba ngesonto. Obliques akudingeki zivuleka nhlobo. Futhi okubaluleke - ukudla okunomsoco. Ngaphandle-ke ngeke isebenze ukunciphisa umzimba.

izimiso amandla

Ubungazizwa kanjani lokhu kube iyathandeka, kodwa uma ufuna okhalweni amahle - kuyodingeka ukubala kilojoule.

  • Okokuqala, ngesimiso esibaluleke kunazo - ukulawula amandla. Ukuze yehlise umzimba udinga badle ama-kilojoule 15% (esiphezulu 20%) lingaphansi kuka uchitha. Kulokhu, mayelana 1 kg ngesonto uzoya. Kuyi-Internet zikhona yokubala ukusetshenziswa kanye ikhalori ukusetshenziswa kwezimali. Udinga ukubala zingaki kilojoule ngosuku ichithwa, futhi ulungise amandla.
  • Thina ukubala lemali edingekayo of kilojoule ngosuku? Hlukanisa wabayisa 4-5 ukudla: 60% of kilojoule - kufika emahoreni angu-16, asele 40% - emahoreni kusihlwa. ngokuvamile Kukhona kudingekile ngoba umzimba yakhelwe ngakho - kulapho azizwa umuzwa indlala, amanoni ngaphezulu imali.
  • Ngemva kokuqeqeshwa ngempela kudingeka udle, kungakhathaliseki ukuthi yisikhathi sini iphelile.
  • Inciphise amafutha ekudleni esiphansi, wengeze okuningi ukudla amaprotheni. Kudingeka amanye imisipha, ukuze "ungayishisi" ngamafutha. Carbohydrate ekudleni akusho wehlise ngoba umzimba ngeke naso isikhathi sokusukuma emva ukuqeqeshwa okunzulu.
  • Phuza amanzi. Ungakwazi uphuze nesiphuzo, kodwa yanyuka engayitholi caloric.

Bonisa ukuzivoxavoxa ikhaya

Ingabe kukhona umzimba ekhethekile kwaba okhalweni enhle? Ukuzivocavoca ngesonto kungakusiza ufinyelele Imiphumela? Kungenzeka yini ukwenza ekhaya? Obani abaye a okhalweni umuvi ngokuvamile wazibuza le mibuzo. Yebo, ukuze kuzuzwe imiphumela ye-sonto kungenzeka. Kuyinto kudingekile kuphela ukwenza umzamo. Okokuqala, inikezwe ngenhla, ulungise indlela odla ngayo. Eyesibili isimo ezidingekayo - okungenani 4 amakilasi ngesonto. A uhlelo elula ekhaya ukusebenzisa zihlanganisa amayunithi cardio namandla.

Ngaphambi ukuqeqesha nawe kudingeka zishise imisipha yakho - ukwenza Amazing. Bonisa kuyenziwa, kushintshana amayunithi cardio namandla. Lezi ukusebenzisa kilojoule ngaphezulu. Ukuvivinya ngayinye wenziwa ngeminithi elilodwa, ngomzuzu owodwa - ukuphumula futhi uqhubekela olandelayo. Ekuphetheni, izifundo ukwenza okuncane ngilulekela. Ngakho, ukwenza izivivinyo kule oda:

  • 1 amandla iyunithi;
  • 1 cardio;
  • 2 amandla iyunithi;
  • 2 cardio;
  • 3 amandla block.

ukuqeqeshwa amandla

block 1

  • twist Straight. Lie emhlane wakho, ukhalo ziqine bezama phansi. Amadolo agobile. Hand goba bese uthinta amathempeli. Phakamisa emzimbeni elingaphezulu namadolo ukudonsa.
  • Pereshagivaniya. Sukuma at the bar. Izandla qondanisa futhi Ncika entendeni. Izinyawo ukuphumula ngezinyawo. Hhayi uvumele okhalweni, "isitebhisi" ngakwesokunene ke ngonyawo lwakhe. Buyela indawo yokuqala. kwesokunxele "isinyathelo."
  • Ukusonta e crease. Hlala phansi, imilenze bent emadolweni, eligoqiwe izandla zakhe phambi kwesifuba. Phakamisa unyawo ukuze amathole kukhona parallel phansi. Zungezisa izindlu kwesokunxele, bese kwesokudla.

block 2

  • "Scissors". Lie emhlane wakho, izingalo esixhunyiwe e ukukhiya okwesikhathi ikhanda. Phakamisa emahlombe bese ijikele ngesencele, khona-ke thatha nonyawo lwakho yesokunene phansi.
  • Ukusonta emadolweni akhe. Lala ngomhlane. Izandla ngemva kwakhe uphonse enqabeni. Imilenze ibheke emadolweni. Phakamisa izindwani ehlombe bese edonsa ngakwesokunene kwamadolo kwesokunxele, bese isandla sakhe sokhohlo - kuya lesekudla.
  • Songa nge emthambekeni. Hlala phansi, izandla zakhe ukuphumula izintende phansi ngemuva ukhalo. umzimba kancane bayichezukisa nasemuva futhi yanjalo osindayo phansi eyeluliweyo umlenze kwesokunxele, bese kwesokudla.

block 3

  • crease Ovundlile. Lie ngesigomeni sakho, ingalo yakhe yesokudla phakathi esukela umzimba i-engela 45 degrees, kwesokunxele - goba phezu kwekhanda lakhe. Ethembele esandleni sakhe sokunene, siphakamise umzimba nasemlenzeni kwesokunxele. Qondisa ingalo kwesokunxele futhi wadonsa ukuze umlenze. Phinda lokhu ngakolunye uhlangothi.
  • "Umbhukudi". Lie esiswini sakho, izingalo enwetshiwe phambi kwakho, izinyawo - ehlombe-ububanzi ngaphandle. Phakamisa esifubeni phansi, agobe izingalo bese udonsa izingalo emzimbeni sengathi ukubhukuda.

cardio

  1. Yokweqa eceleni. Hands on okhalweni, izinyawo ndawonye. Yeqa uye ngakwesokunxele (kwesokudla) ngezinyawo zakhe, kokubili laphakamisa izandla.
  2. Egida ukusonta. Izandla phambi esifubeni ukuxhuma enqabeni. Foot - ehlombe-ububanzi ngaphandle. Yokweqa ukuvula ngezinyawo kanye ukhalo kuya kwesokudla kanye kwesokunxele.

Ukuzivocavoca "zishanela"

Nge yokudla nokuvivinya umzimba njalo, ukwehla okhalweni 2-4 cm. Ukuze avelele, enze umsebenzi nsuku zonke, "zishanela". Ngokusho Izibuyekezo eziningi, okusebenza esihle, njengoba kufakazelwa okhalweni intombazane enhle (isithombe esingenhla).

Qala nge inketho lula - olala ngamadolo insaliwe. Isinyathelo esilandelayo kuyoba umsebenzi imilenze eyeluliweyo. Khona - ezinamaphiko ezihamba ngazo zozine. Futhi isinyathelo sokugcina Kunzima kakhulu - ehlezi. Ukusebenzisa kungabuye emi.

Buciko yamanga amanga emhlane wakho, ukuguqa yakho bese uyisusa izandla zakho kanye umzimba. Yenza okhishwa ngamakhala egcwele, uzama saxosha ovela emaphashini zonke emoyeni. Zama ukubamba umoya wakho amasekhondi 10-15. Khona-ke kulula, umoya okugcwele ekhaleni abukhali, ukuphefumula ezinomsindo aphume ngomlomo. Ukusebenzisa 3-4 izikhathi okungenani kabili ngosuku. Ukuphumelela lesi sivivinyo - kumasu ukuphefumula kahle.

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