Khahlela izinyawo zabo ukuba unciphise umzimba futhi sibalo enhle. Indlela ukukhahlela izinyawo zabo?

Manje sizoyizwa ukwenza umzimba for imilenze, ezisiza ukuba ulahlekelwe isisindo. Mahi izinyawo mikhulu kumantfombatana nebafati abakholelwa sibalo ngokuvamile kuhle ngempela, futhi konke badinga - kancane ukuze ancibilike fat ngokweqile e okhalweni nezinqe (kulezi zindawo ngasizathu simbe ayithandayo le imisiwe kakhulu).

Abantu abaphethwe ukukhuluphala kungaba futhi ngempumelelo ukwenza i-gymnastics sezinyawo kusukela esihlokweni sethu, bamane babe ukuze ungeze futhi umzimba for nezinye izitho zomzimba.

Khahlela izinyawo zabo ohlangothini

Lo msebenzi elula, yibo bonke abantu kusukela imfundo ngokomzimba esikoleni. Nokho, ngenxa alula efihla inzuzo enkulu ukuba ezinqeni namathanga (ikakhulukazi ebusweni kwangaphakathi).

Kwenza umzimba isikhundla yayo yasekuqaleni - emaceleni ukuze uvuke ezinye ukwesekwa uzinze, singasebenza njengesisekelo esiqinile sokufinyelela odongeni, ihlezi phezu kwesihlalo noma udonga ezemidlalo. Umhlane kufanele kube ngokuphelele iqonde, Sisu esakhiwe. Ukwenza izinyawo mahi, zingaletha ngokwabo ballerina ngesikhathi Barre.

Manje siqala ukubulawa kwabo umsebenzi: sobunxele bathembele ekusekelweni - kwesokudla uqonde umlenze lift, kuse ecaleni ngangokunokwenzeka. Ukufinyelela esiphezulu ukuphakama kungenzeka, amathonsi ngezinyawo, futhi ukuthinta phansi kanye, ngokushesha liphuma futhi. Emva sesenze 8-10 nomlenze wesokunene, kubalulekile ukuze ujike ukusekela ngakolunye uhlangothi bese uphinda kwesokunxele umsebenzi.

Ithiphu: zama ukugcina umzimba uqondile, musa uzisize ngu elincike nganxanye. Ukukhulisa umlenze, qiniseka ukuthi kuhambisana emzimbeni.

Ukuzivocavoca ngokuba maximus gluteus

Futhi manje asazi ukukhahlela izinyawo zabo emuva. Kulesi, futhi, akukho nzima, Manje uzobona wena. Ngakho, siphendukela ukwesekwa kwethu ubuso futhi bazimisele kunamandla ngezandla zombili. Sigcina emuva ngqo (futhi, ukukhumbula umdansi). Uma isikhundla sokuqala samukelwa, uqale ukunyakaza abushelelezi ukuthatha emlenzeni owodwa emuva uyoluphakamisa ngangokunokwenzeka. Khona-ke sibuyela isikhundla ukuqala futhi ukuphinda umsebenzi futhi. izikhathi 8-10 umlenze ngamunye kuyoba okwanele. Uma kwenziwe ngendlela efanele, ngokuqinisekile bazizwa ukunyakaza, kangakanani uhlobo imisipha gluteal.

Ithiphu: Udinga ukuzama ukukhulisa kwethanga njengoba eliphezulu ngangokunokwenzeka, kodwa musa utshekisa umzimba phambili. Swing wenziwa kuphela ngemizamo emathangeni. Esiswini kufanele sikhathele kakhulu futhi ifaniswe.

Mahi izinyawo phambili

Izivivinyo abalandelayo usizo olukhulu ukuze uqinise emathangeni nezinqe, futhi kanye nemisipha emhlabeni ivi. Sithola kuze kube isinyathelo iyiphi emaceleni futhi ubambe ngesandla esisodwa, phakamisa umlenze ngqo yanjalo up - ngokushelela futhi kahle.

UMkhandlu, ukuzivivinya okufanele: Bamba ukuma; uzwane amasokisi okufanele isuselwe, futhi umzimba ukuma aqonde, hhayi esitshekile emuva.

Mahi edlule

umsebenzi ngempumelelo kakhulu! Manje sizoyizwa ukukwenza kahle. Ukuqala isikhundla: siguqile, ne Ukugcizelelwa isandla iqonde, emuva ngqo.

Siqala kancane ukukhulisa emlenzeni owodwa kuze ngesikhathi ibambene lift - ukulungisa ukunyakaza imizuzwana embalwa bese ubuyela ukuqala isikhundla. Ungenza umsebenzi yanjalo kwesokunxele futhi unyawo lwesokudla. Kokunye indlela - izikhathi 8-10. Uma imilenze ukukhulisa amadolo agobekile, umthwalo oyinhloko ewela imisipha gluteal, futhi uma mahi wenza imilenze iqonde, namanje-ke ukusebenza kanye muscle sciatic-popliteal.

Ithiphu: ungenza nezinkinga amplitude efanayo, kanye izibunu kungcono ukugcina voltage esiphezulu kanye nesisu sihoxisiwe. OKUVUMELEKILE izingalo kancane izimisele futhi sitsheke umzimba phansi.

Ukuzivocavoca kule sikhundla ezithandwa

Futhi manje sizofunda indlela ukwenza senhliziyo ukukhahlela, sidindilize.

1. Ngidinga oyakulala ngazo ngohlangothi lwakho, okugxile endololwaneni; isiqu ngqo. Phakamisa umlenze engenhla esishubile futhi bekungamelwe niziyeke ngokushelela. Movement liphindwe izikhathi 8-10. Ngosizo umzimba okunjalo kungaba linesizotha kahle qinisa kwamathanga kwangaphakathi.
2. Ukuqala isikhundla uyefana. Kodwa manje umsebenzi kufanele ngezinyawo, okuyinto ubonakele ezansi. Nokunqamula ke kusukela phansi futhi lapho zivuleka phezulu naphansi izikhathi 8-10. Khona-ke amanga ngakolunye uhlangothi futhi unike abanye umthwalo umlenze. Lo msebenzi ngempumelelo iqinisa imisipha ethangeni yangaphandle.

Indlela ewusizo zalezi umzimba?

Nokho, ngathi kubalulekile ngokuyinhloko ukuthi izinyawo mahi ukusiza ukulungisa kwamathanga inkinga nezinqe, ukususa fat ngokweqile kuzo futhi wenze lesi sibalo sihle futhi ezikhangayo.

Uma umzimba enje yenziwe njalo nsuku zonke (futhi ukwenze ngempela lula ngenxa inkimbinkimbi umsebenzi), khona-ke ngemva kwamasonto ambalwa imilenze yenu kuyovumelana kancane kancane stroynet futhi uguqulwe, namafutha ezifakwa kwi okhalweni ancibilike. Mhlawumbe ujwayelene nenqubomgomo umphumela amadolo kushaywa? Lokhu kungenxa yokuthi lezi zindawo zanqwabelana amafutha nje kuphela kodwa futhi uketshezi ngokweqile. Ngakho, konke aye benganakwa!

Futhi ukukhahlela izinyawo zabo ukunciphisa umzimba kungakwenza yakho izibunu nokunwebeka kanye some, okuyinto ebaluleke kakhulu elikhangayo besifazane!

Manje okuncane mayelana isisu okhalweni. yokuzijwayeza okunjalo futhi uyakwazi ukuthuthukisa kubo. Iqiniso liwukuthi imisipha akuzona kuphela umsebenzi imilenze lapho enza ezinyakazayo ngaphansi ukucatshangelwa, kodwa futhi besisu (ikakhulukazi engxenyeni engezansi), kanye imisipha ukuthi yakha okhalweni emide emincane.

Esinye isici esihle: izivivinyo elula ukusheshisa umzimba futhi balahle cellulite.

iziphakamiso zokugcina

Sethemba thina lucidly wachaza indlela ukwenza ukukhahlela izinyawo zabo. Ngakho ofuna ukuqinisekisa ukuthi abafundi bethu baye bafunda okuningi kusukela okuthunyelwe uphinde bangamaphesenti ngisho slimmer futhi sihle. Ekuphetheni ngingathanda ukukunika amathiphu ambalwa ezingasiza iphumelele kakhudlwana umsebenzi nemilenze.

1. Into esemqoka - ukungaguquguquki! Zama ukuthi uPhilo, futhi ungaphuthelwa amakilasi. Ukuze wenze lokhu, kudingeka nje ukuthatha njalo imizuzu 10 ngosuku.
2. Hamba ekuseni uze uzizwe fresh futhi esebenzayo. Ngemva suku omatasa nge emsebenzini noma esikoleni, ungakwazi niphele nje ukhohlwe ukuthatha isikhathi noHlelo saziso FizKult.
3. Ngesikhathi umsebenzi ungakwazi bagqoke izikhindi nge massage umphumela olukhethekile, luzodluliselwa kusheshiswe amafutha inqubo esivuthayo.
4. Zama ukuthi udla emini futhi musa ukulayisha ebusuku, ngoba uma inani kilojoule engenayo emzimbeni wakho ngeke idlule kuyinsakavukela khona, khona-ke ukunciphisa umzimba ezindaweni okubhekiswe kuyoba nzima.