Kwamathanga obukhulu. Umzimba for emathangeni ekhaya

Yiqiniso, wonke umuntu wesifazane uyaphupha nje kuphela ukuthi okhalweni umuvi nasesifubeni high, kodwa futhi imilenze emide emincane. Yini esingayenza ukuze labo ngokwemvelo okhalweni curvy ukuthi ungavumeli ukugqoka abagqoka futhi ibukise usayizi nesizotha mini-iziketi kanye izikhindi emfushane? Ukudla musa asize lapha; bathole ukuma oyifunayo kungenzeka kuphela ngosizo umzimba njalo. Abanye umsebenzi siyasebenza ikakhulukazi ukuba ashise fat ngokweqile bese qinisa imisipha kwamathanga muhle kakhulu. Ngezansi eziyinkimbinkimbi esiyingqayizivele yakhelwe ngokuholela abaqeqeshi ukuqina emhlabeni.

lunge kohlangothi chiasm

Nakuba ethandwa kakhulu umzimba for emathangeni, ekhaya eyenziwa, okuhloswe ngazo kwenaba kwisilinganiso esibekiwe sika-amaqembu amabili imisipha, wahlongoza ukuba kwakhiwe ukunyakaza ezimbili isigaba ikuvumela ukuba iphimbo yonke imisipha eyinhloko imilenze:

• Yima uqonde, izinyawo baletha ndawonye, Izandla emaceleni yakho. Thatha isinyathelo maqondana unyawo lwesobunxele (kwesokudla kufanele kube umugqa oqondile) futhi bend nganoma kwedolo, ukuncika okhalweni lwakhe emuva. Ukugcina emuva ngqo futhi ngifuna ngqo phambili, welulele izandla zakho phansi uthinte phansi ngeminwe yakhe nhlangothi zombili unyawo lwesobunxele.

• Push off unyawo lwesobunxele futhi ukuhambisa isisindo emuva unyawo lwesokudla, edonsa zombili izandla ukuze ophahleni futhi ngesikhathi esifanayo ukubeka crosswise umlenze kwesokunxele phambi ilungelo. Thinta phansi nge uzwane ka unyawo lwesobunxele, uya kancane ngale unyawo lwesokudla. Ingabe 15 ezinikezwa ohlangothini ngalunye.

Gxila imisipha emathangeni kwangaphakathi , futhi ungakhohlwa cindezela esishubile kakhulu ngesikhathi mgwaqo zezinyawo ukuze alondoloze umbono olinganiselayo futhi ukuqinisekisa ukuphumelela ukunyakaza.

Lunge umgijimi, yokubeka ugingqe esilinganisweni

kwamathanga abajonqile are labo cha enza asinakekele ngokwanele kwenaba imisipha ebusweni emuva. Ukuxazulula lenkinga, ochwepheshe bavela inhlanganisela enamandla a lunge Ushintshe nge ngokulingene ngomlenze owodwa:

• Yima ngemilenze yakho zihlanganiswa. Yenza isinyathelo esikhulu phambili ngonyawo lwakho kwesokudla. Ukuzama ukufinyelela ngezandla zombili ukuze unyawo lwesokudla futhi kancane encike phambili, ukuguqa wakho bese wehlise ngokwakho ibe lunge ongaphakeme. Kubalulekile ukuthi isikhundla ezijulileyo amadolo ngesikhathi ngehla nje iqakala uSangweni yena akavele ngale amathiphu nasezinzwanini. amadolo Kwesobunxele ngesikhathi esifanayo kufanele ubuke phansi. Lokhu kuhlasela iyafana kakhulu ne-umsubathi ukuma ukulungiselela ukuqala umjaho.

• I ingxenye elandelayo ngenkuthalo ukutadisha okhalweni kanye okhalweni. Dlulisa esisindo ukuze nomlenze wesokunene futhi ibenze off ke, evuka kusukela lunge, futhi, ephakamisela umlenze wakhe kwesokunxele phansi uma nje uze niqonde emuva. Ingxenye engenhla umzimba eyehlelayo ukukhanya. Umhlane okufanele kuqonde, cindezela - ezihambisanayo. Hlala kulesi sikhundla ngoba cishe ngomzuzwana owodwa, bese aphinde awele a wagxila ongaphakeme. Uma ume ngomlenze owodwa kanzima kakhulu, zama ngobumnene uthinte uzwane onyawo lwakhe kuze phansi ngemuva kwakho okwamanje, uma ukhuphuka aphume lunge. Phinda izikhathi 15, bese uqhubekela phambili ngento nezinye emlenzeni.

"Sikelo" Dynamic

umzimba Ezinhle kwamathanga ekhaya akuzona njalo ngokukhethekile emandleni imvelo - abaningi babo bangabantu inketho cardio. Isibonelo esihle yiyona okuthiwa sikelo ashukumisayo.

Yima uqonde, bese ususa unyawo lwakho ngakwesokunxele emuva ukuze wayekhona kuqala unyawo lwesokudla. Beka phansi ibe umgijimi lunge, esisuka ingalo yakhe kwesokunxele phambili, unyawo lwesokudla bese uyaqondisa ingalo yesokudla. Push off kusukela phansi ngezinyawo zombili futhi wenze gxuma, phakathi kwesikhathi lapho kufanele ngokushesha ukushintsha imilenze. Lapho kokwehla ngokushesha yacwila emuva ku lunge umgijimi, kodwa manje umlenze kwesokunxele kufanele kube phambi kanye ithintane ngakwesokunene. Uma nganoma isiphi isizathu anikwazi bagxume (isibonelo, hhayi wasimama ngokugcwele ekulimaleni kwakhe), vele uzame ukungena ngokushesha ukushintsha imilenze ngaphandle gxuma. Phinda umsebenzi izikhathi 15.

lunge idayagonali

Abesifazane abaningi abazibuza yona indlela yokunciphisa ethangeni. Bonisa ekhuthaza lo mgomo, eqinisweni ngempela okuyisidina - ke squats futhi lunges. Lesi sakamuva, ngenhlanhla kuhlale kuphumelela ngaphezu-sit-ups, abaqeqeshi abadumile ngakho ukuqina ngokuvamile bagcizelele ekusetshenzisweni esiyisibopho ezihlukahlukene ongakhetha yokuhlasela.

Ukuma aqonde, izinyawo baletha ndawonye, zombili izingalo welulela phezulu, izintende ovulekile futhi ebhekene phambili. Thatha isinyathelo abanzi unyawo lwesokudla ku ekhoneni (ngokuphambeneyo, i-engela degrees amane nanhlanu), eguqa ngamadolo, ukunwebeka kwemisipha esifubeni sakhe engenhla usiphule isandla phezu kwethanga lakhe lesokunene. Ngemuva lokhu kufanele ahlale eziqondile isithende - ephakanyiswe. Bona ukuthi ungayiphendula yini ngobumnene uthinte kalula ukuba phansi nhlangothi zombili unyawo lwesokudla - lokhu elula kuzosiza kakhulu ukunciphisa selilonke kwamathanga. Push off unyawo ilungelo ubuyele isikhundla ukuqala. Phinda izikhathi 15 ohlangothini ngalunye.

plie

Kuyathakazelisa ukuzivocavoca ngqo lathathwa ballet. It ngempumelelo aqede inkinga ezivamile zesifazane - okhalweni curvy kakhulu, njengoba izitimela imisipha ngesikhathi esifanayo ngaphandle ngaphakathi emilenzeni.

Beka izandla phezu okhalweni, izithende ndawonye, ngawakhamela bese udonsa amasokisi esandleni cishe amane nanhlanu degrees. Ngena unyawo lwesobunxele, kuse ecaleni (nakude kunamazwi ububanzi ibhande) wehle ibe plie ezijulile: Bend kokubili ngamadolo ukuze ngaphezu amathiphu we izinzwane, futhi, ugcina emuva flat yakho bese ucindezela sigobe esishubile phezu kwesidumbu. Rising kusukela plie, skolznite kwesokunxele isithende emuva unyawo lwesokudla, ngiqondiswe imilenze yakho bese ubuyela ukuqala isikhundla. Ingabe 15 ezinikezwa ohlangothini ngalunye.

Kushintshwe khahlela roundhouse

Le nto wangena yakudala ukuqina isibhakela sokukhahlela. Isimanga siwukuthi ngisho ezemidlalo ukunyakaza onjalo nolaka zingatholakala, ngempumelelo ekunciphiseni hip ratio; akumangazi ukuthi version modified of khahlela abadumile Chuck Norris usuthandwa ikakhulukazi ukuzivocavoca zabesifazane.

• Ima ejimini mat lakho konke okuhamba ngezine, izingalo welula ngqo ngaphansi amahlombe namadolo akho insaliwe ngesikhathi okhalweni. Phakamisa ngamadolo kwesokunxele kuya phansi, ukuzama yokwelula isithende kwesokunxele eduze emzimbeni wakho. Ukugcina kwedolo esimweni flexed, ihambise kude nomzimba, njengoba bezama ukufinyelela izinga labo ezinqeni.

• Ukuze neminye imilenze namathanga kudingeka uqinise lesi sivivinyo ukunyakaza ezilandelayo: ukuqondisa umlenze wakho, kuse ecaleni ukuze engxenyeni engenhla unyawo (Laces izicathulo ezemidlalo) ngabomvu. Nalapha agobe amadolo nasemlenzeni aphansi cishe kwisitezi kodwa ingawuthinti. Phinda izikhathi 15 ohlangothini lwesobunxele ke omunye izikhathi 15 - ngakwesokudla.

Lo rise emapheshana

kwamathanga abajonqile kungase kushintshwe kalula - kubalulekile ukutshala isikhathi nomzamo ukuvivinya umzimba njalo. Universal umsebenzi wayibhinca, ukushintshwa ngqo umlenze ukusebenzisa kuzosiza kuzuzwe imiphumela oyifunayo e esikhathini esifishane:

• Ukuqala isikhundla - wayibhinca egcwele, efanayo kuze ezokwazi ukuthwebula kahle bendabuko push-ups. Ukugcina imisipha ucindezela voltage esiphezulu, ushiya unyawo lwesokudla phakathi izandla futhi bend emadolweni akho ukuze ilungelo lakho ethangeni parallel phansi kwenzakala. Umlenze uyasala, kumele kulungiswe. Push off unyawo lwesokudla futhi kancane ukukhuphuka kancane eguqa esifubeni phambili engenhla. Lapho beqeda isici ngokuthinta uzwane ka nolokhohlo kwisitezi ngemuva kwakho.

• Khona-ke, agobe amadolo sakho sokunene wehlise ngokwakho emuva ibe lunge, ukubeka izandla zakhe zombili unyawo lwesokudla. Thatha umlenze wakho kwesokudla emuva, ukuthatha kokuqala isikhundla ipulangwe ngokugcwele bese uphinda ngakolunye uhlangothi. Ingabe 15 ezinikezwa, yanjalo ekushintsheni imilenze.

Uma konke okunye yehluleka

Ungayeki ukuphumula kwamathanga obukhulu, okuyinto abakwazi ukwehlisa kungekho umsebenzi? Funda ngokucophelela izincomo abekwe ngezansi, kungenzeka ukuthi uphuthelwa imininingwane ebalulekile:

• Musa bafisa ukuba ulahlekelwe isisindo emilenzeni ukuze umbhangqwana ukusebenzisa. Kuzothatha okungenani inyanga zokuvivinya umzimba njalo, kwamathanga obukhulu ukuba babe ukuma ikhange nakakhulu. Ngemuva kwezinsuku 90-100, umphumela kakade ebonakalayo ukuze ungazama ku jeans noma izikhindi Usayizi ezincane.
• Hlaziya indlela odla ngayo. imenyu yakho kumele ibe namaprotheni, imifino, izithelo amafutha anempilo. Futhi akukho okunye. Susa zonke izinhlobo amaswidi, imikhiqizo ebhikawozi, iyiphi into zokwenziwa imvelaphi. Bona wehlisa ijubane lokugayeka kokudla kanye neqhaza ekuqongeleleni ubuthi fat ngokweqile.
• Uma ugxila amandla ukuzivocavoca, engeza isheduli cardio. Ngisho ukugijima elula kusiza kilojoule ezingenza abe umqulu okwengeziwe okhalweni. Ukugijima ungayithola enye cardio ngebhayisikili emile noma "Ukushushuluza". izinhlelo eziyinkimbinkimbi kusuka ezihlukahlukene ukunyakaza plyometric ukuphumula ngezikhawu ngesimo usheshe - enye kulabo abakwazi ukuthenga nomqeqeshi ekhaya noma ukubhalisa esikhungweni ukuqina.
• Khulisa umthwalo. Mhlawumbe sekuyisikhathi eyolanda dumbbell. Uma ukuqina level yakho incane, khetha amagobolondo ukuxegiselwa. Ideal for Wabasaqalayo Dumbbell isisindo - eyodwa kilogram. Nge ngcono ukulolonga umzimba ungasebenza projectiles libe nzima ngokwengeziwe, futhi ngaleyo ndlela esihambelana iphumelele kakhudlwana noma yimuphi umthwalo, noma amandla kardiozaryadka eziyinkimbinkimbi.

Kodwa lo main Imfihlo yokuthi ekahle ugesi uhlelo noma ukuqeqeshwa ephelele alikho. Impumelelo ixhomeke izici ngazinye umzimba wakho. Lalela umzimba wakho, futhi ukuma olufunayo akulona eside ukufika.