Ezemidlalo UkufanelekaUkuqina

Imilenze Njengoba benemizimba emincane futhi izibunu some! Akukho lutho impracticable, nje ukwenza-sit-ups nsuku zonke

Siqala uphile ngendlela enempilo. Mani umzuzu, futhi akukho isikhathi ukuzivocavoca! ijubane Frantic lomsebenzi? Nalapha futhi, bayakhohlwa ezemidlalo? Kunoma yikuphi! Kukhona umzimba jikelele ongakwenza ekhaya ekuseni noma kusihlwa. Lokho sinjalo ezimfushane. Nsuku zonke, methodically kokuzibulala, ngeke zithole imiphumela emihle.

Indlela ewusizo squats?

Ukufaneleka abafundisi ngokuthi ukunyakaza squats eziyisisekelo. Ayasiza kakhulu, futhi ziphumelela kakhulu e ukuphindaphindwa njalo. Uma uthi nhlá kubonakala elula kakhulu, kodwa neze ubani ngaphandle nokulungiselela ngokomzimba uzobe yingcweti ngesikhathi esisodwa 100 izikhathi. Empeleni asikho isidingo, eqele ngalé amakhono umzimba. Uma namuhla kufanele ukuqeqesha kwathatha imizuzu 5 ke kusasa, lesi sibalo kuzokwanda emva kwamaminithi ambalwa.

Squat isebenziseka ngezindlela eziningi, ihlanganisa umthwalo aerobic namandla. Uma nihlala phansi, alisebenzisa cishe yonke imisipha ukuba sihlale silinganisela. Lokunyuka - umthwalo amandla. Odokotela futhi njalo esivuna squats nsuku zonke, ngoba babe nethonya elihle wonke umzimba futhi izinhlelo (isib, zenhliziyo). Ahlanganisiwe yokuzivocavoca.

Squats isinyathelo esikhundleni uyakufanelekela umsebenzi amaningi athandwayo, njengoba umthelela wonke amaqembu ayinhloko imisipha: ab, emuva, izibunu, kwamathanga. Uma isikhathi sifushane lokhu kuqeqeshwa iyasiza, ngoba ngokwenza umsebenzi eyodwa nje, ungakwazi letfutfukisa imisipha yakho futhi ulahlekelwe isisindo.

Hlala-ups ukunciphisa umzimba

Buciko yimuphi umsebenzi ngokomzimba, uchitha amandla, ngakho ke akusho walala isisindo efile esiswini ezinhlangothini, futhi izindleko ukuze kuzuze umzimba, uma wenza-sit-ups nsuku zonke. Kumele kuqashelwe ukuthi ayikho kangaka kilojoule, kangakanani ibhalansi phakathi kokuthola yabo futhi zatrachivaniya. Zidle esiningi namandla futhi kuhlukumeza yena squats kanye neminye imicikilisho ezinhle kuwe kuphela ukwakha imisipha ngaphansi ungqimba amafutha.

Ukunamathela ku-ukudla nokuvivinya ukwenza Hlala-ups nsuku zonke, empeleni ungakwazi ulahlekelwe isisindo kancane kancane futhi ngesikhathi esifanayo ngcono umzimba. Khumbula ukuthi into eyodwa kuyiqiniso - ofuna ukunciphisa umzimba, enze umzimba ngezinyawo zakho, njengoba ichithe omningi kilojoule. Ngenxa yalokho, ngaphandle kokuzama wena ukudla okuqinile futhi ukuqeqeshwa kanzima, ungakwazi ngokushesha ukuletha sibalo ukuze.

Umonakalo kusuka squats

Bambalwa abantu abacabanga ukuthi umsebenzi engafanele kungabangela umonakalo omkhulu empilweni yakho. Ngempela, okungalungile ngokwenza Hlala-ups nsuku zonke, ungakwazi babhebhethekise izinkinga ezikhona kanye nomgogodla nezihlanganiso. Uma une nezifo ezingamahlala khona ngaphambi kokuqala ukuqeqeshwa udinga xhumana vertebrologist udokotela. Yena uzokweluleka ukuqaliswa kwalo kule nguqulo lokho kuyamukeleka kuwe.

Esinye mzuzu esiyingozi - ukomela imiphumela. Iminyaka eminingi, abantu abazange benze icala aphansi futhi uchithe kusihlwa computer, ngokungazelelwe enquma ngokuphelele kugucula konkhe. Qiniseka ukuthi ukwenza ezintathu amasethi izikhathi 100 nsuku zonke futhi ngesikhathi esifanayo akudle nhlobo. Akunzima ukuqagela ukuthi lokho kucindezeleka uzokwenza kungalimaza kakhulu kunokuba kusize, futhi bathandaza ngalesi isigqi isikhathi eside. Umthwalo kufanele kube efana ne amakhono kanye ukwandisa kancane kancane.

Indlela ukwenza Hlala-ups?

Thina waphetha ngokuthi ukunikeza squats nsuku zonke: bejabule, ajabule, imisipha iphimbo kanye sibalo ukwenzela ukungena okuncane kakhulu. Indlela efanele ukugcwalisa kubo? Kunezindlela eziningi, futhi ngayinye kuwo kuzoholela nawe imiphumela, uma kukhona njalo ukuqeqeshwa.

ukusebenza okuhle kakhulu ukunika mnogopodhodnoe kokwenza squats. Uzodinga ukwenza lemali ukuthi ukukhokhela namuhla, khona-ke liphumule kwamaminithi ambalwa bese uphinda. Ngakho, ngokuvamile kwenziwa 3-4 amasethi.

Uma ufuna ukunciphisa futhi qinisa izibunu, bese unake poluprisedaniya njengoba uma ubufuna ahlale esihlalweni. Yenza umsebenzi ngejubane kancane, qiniseka ukulandela isigqi ukuphefumula. Phakathi Amazing, cha thikazisa kungakhathaliseki ukuthi, ngisho engqondweni, kufanele wazi ukuthi ukusebenza imisipha yakho, ashise fat umzimba ube nempilo.

Hip - enye indawo eziyinkinga, okuyinto umphumela ngesimo usizo poluprisedaniya. Ukuze ukufunda kwethanga kwangaphakathi amasokisi kudingeka akusebenzise foot ngaphakathi. Ukuya ngaphandle, kunalokho, ukuze ngaphandle. Ukuze olunzulu kwesisindo futhi imisipha sekulingisa, ungasebenzisa le ndlela elandelayo: kokwenza Hlala-ups ngesivinini ukuze ukusheshisa umzimba (izikhathi ezingu-25 kuya ku-100, kancane kancane ukwandisa), kulandele ezintathu amasethi izikhathi 15 nge dumbbell.

Enye indlela ethandwayo - ke squats nge ukweqa. Hlala phansi, tandla yakho phambili bese ukugxuma, ephakamisa zayiqeda. Kuvuselela amanoni inqubo esivuthayo, ikakhulukazi uma ukwenza bahlala-ups nsuku zonke. Izibuyekezo indlela sinjalo omuhle kakhulu.

okutholakele

Hlala-ups ongakwenza ngesikhathi esikahle, ngisho i-TV. Lena umsebenzi omkhulu ngempumelelo kuzosiza ukuxazulula ibanga izinkinga, kubangele isithombe sakho ukuze letfutfukisa imisipha uphe ngokwenama.

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