Indlela yokwenza ngokukhawuleza inqeni elincinci

Isibilini sisiko elibonakalayo lomzimba wesetyhini. Enye imbonakalo yelihlo elilitshiweyo liwanele ukunika ingcamango yomntu njengomntu opheleleyo, onobuchule, okanye, ngokuchaseneyo, onzima. Nangona kunjalo, iimisipha ezinamandla zenkcenkcazo-umbuzo ongekho nje ubugcisa. Bakha uhlobo lwe-corset e-elastic, exhasa izitho zangaphakathi kunye nomgudu kwindawo efanelekileyo kunye nokuzinzisa i-pelvis. Hayi, uninzi lwethu unendawo ebuthathaka. Ngabo abo banokuziqhayisa ngomfanekiso obalulekileyo, baninzi banomzimba okanye ubuncinane ubuncinane obudlulayo. Sisiphi isizathu salokhu? Masizame ukuyifumanisa! Indlela yokwenza ngokukhawuleza inqeni elincinane - sizokubonisa.

Isifundo se-anatomy

Isicindezelo esiswini sinezihlunu zangaphandle kunye nezangaphakathi (zakha i-bellal bends in your waist), imisipha yomzimba yesisu kunye neengxube, ejongene nomlo wodonga lwangaphambili kwaye "ikhadi lokubiza" lwesisu sakho. Ngokuqhelekileyo, udonga lwangaphambili luqhubela phambili phambili, kwaye isisu sisisigxina. Nangona kunjalo, emva kweemvavanyo ezifana nokubeletha, okanye ngenxa yokungabikho koqeqesho oluqhelekileyo, izihlunu zogcino ziyeka ukugcina isimo, isisu sitshatyalaliswa, okanye ukuba sixhomeke. Umfanekiso uphuhlisiwe kwaye ugcinyiweyo. Owesifazane ophilileyo "unelungelo" kwi-23-24% yeqhekeza elincinci lamanqatha, ngelixa isiqingatha sawo siqokelela esiswini, amathanga kunye namathanga. Kwaye ukulahla kubo akulula: ukusebenza kwiphephandaba kufuna umzamo omkhulu kunye nomonde. Umzabalazo we-press efanelekileyo awukwazi ukulawula ngaphandle kwesondlo. "Ukuba ufuna ukuba isisu sakho sibonakale sijonge, qaphela ukutya kwakho. Ingxaki zesisu kwaye uqale ngesisu. Ukunciphisa iziqephu, ungaphuzi ezininzi zamanzi ngexesha elinye. Umthamo omkhulu ulula isisu, icinezela udonga lwesisu kwaye ibonakalise ukubonakala kwesisu.

Izixhobo zesakhiwo

Okokuqala, ngenxa ye-anatomy: i-rectus abdominis igcwele kuphela kwi-sternum ukuya kwintonga. Ngezantsi liba lincinci kwaye libuthathaka, elinomxholo omkhulu wemibhobho enxibelelwano, ngokuqhelekileyo ayiboleki "ekupompozeni". Abasetyhini bendalo bengavunyelwe ukuba banomthombo oqinileyo, njengabantu. Isisu sethu asilungiselelwe umsebenzi we-muscle wehlabathi, njengokuphakamisa izisindo, kodwa ukuzala abantwana. Isisu esifanelekileyo sesisu sesisu kufanele sibe sisisigxina kunye nokusibanisa, ukubamba isiqhamo, singaboni.

Ukungaqondakali kwamathambo esiswini

Ukukhusela abafazi kwiintlungu zanyanga zonke, ingqondo iyanciphisa ukuxhamla kwale ndawo kunye nenkqubo ye-nervous central, kwaye uqeqesho lomshicileli luba ngumsebenzi onzima, olufuna umzamo omde. Ekugqibeleni, enye into - iintlobo zoomatshini zibuyiselwa ngokukhawuleza, ngoko ke, umphumo wolu qeqesho olunzulu kakhulu lunokuthi "lungise" ngexesha elifutshane. Kwanele ukuyeka uqeqesho lokushicilela inyanga okanye ezimbini, kwaye ifomu elihle lilahlekile. Yaye ukuba ungeze kule nto ukuphulwa ekudleni ... Ngendlela, ukungabikho koqeqesho oluchanekileyo kunye nokutya okunomsocoko kubangelwa ukuba kukho "umama" kumantombazana enhle ngemvelo. Abayikukhathazeka ngoku. Ngenxa yoko, umshicileli unobuthakathaka, kwaye izitho zangaphakathi, apho kungekho sithuba esikhulu esabelwe khona (isitya esincinci), qalisa ukunyathelisa ngaphakathi ngaphakathi kwidonga lesisu, njengokungathi uqhube phambili. Kodwa le ngxaki ixazululwe: ukuba uya kuqeqesha ngokusesikweni, isisu siya kuhamba "kancane." Ukuthwala izihlunu zokushicilela ubuncinane kathathu ngeveki, ngokufanelekileyo - yonke imihla.

Isisu esihle singenakwenzeka ngaphandle kwesithuba esifanelekileyo

Ngomqolo, imisipha ye-press iyancitshiswa kwaye iyancitshiswa. Ngoko ke, ngexesha loqeqesho, isisu nesemva zizama ukuqinisa ngokufanayo, ukwenza imisebenzi yokuncedisa ekuncediseni i-pelvis ejwayelekile, ukwandisa i-scapula, vula isifuba kwaye ululaze iisifuba zokushicilela. Yoga unokukunceda kule nto. Imiba emibini enamandla echaphazela ukuma kwesisu isifo kunye nokukhulelwa.

Ubudala

Umdala esiba ngumdala, ukugqithisa ngokuthe ngcembe kweemetabolism kuncipha; iyanciphisa inani lama-hormone okukhula okujongene nokulondolozwa kwemizi, kunye nabo ubuninzi beemfibisi ze-muscle ezijongene namandla. Yonke iminyaka eyi-10 umfazi ulahlekelwa ngumyinge we-1.5 kg we-mass mass. Ngoko ke, ukugcina umshicileli unamandla, kunye nesisu esilungileyo, sisebenze siya kuba nenani elikhulu lokuphindaphinda. Kubalulekile ukukhumbula ukuba ngobudala, inkqubo yokuphucula emva kokuqeqeshwa akukhawulezi, ngoko ke kuyimfuneko ukuba ungenzi ngaphezu kwama-2-3 ngeveki. Yaye ukuba inani leekhalori ozifunayo imihla ngemihla, ngoku li-400 ngaphantsi kweminyaka yakho encinane.

Ukukhulelwa

Ngexesha lokukhulelwa kunye nezihlunu zesisu kukho iinguqu ezinkulu: zolule kakhulu. Kodwa bayaqhawula emva kokuzalwa kungekudala, ngoko ke, ixesha elithile (elixhomekeke kwikhondo lokukhulelwa nokubeletha, kwi-original muscle strength), isisu sihlala siphambene kwaye sinesimo "sesibhagi". Nangona kunjalo, iingcali zi lumkisa ukuba akufaneleki ukukhawuleza kunye noqeqesho. Ukuqhubela phambili umsebenzi osebenzayo ngokuzimelela ngemvume yamagqirha kunokwenzeka kuphela emva kweenyanga ezintathu emva kweentlobo. Ngaphambi koko, ukuba ungenayo icandelo lesaar, ukuphefumula kuya kunceda ukuqeqesha umshicileli (inhale isisu, siphumelele kangangoko kunokwenzeka, phinda kaninzi ngamaxesha 10-12 ngosuku).

Yonke imisebenzi yokushicilela iyahlula ngamaqela amathathu:

1) kwinqanaba eliphezulu (imisipha eqondileyo iyaqiniswa),

2) kwicandelo elingaphantsi (elichanekileyo nelingenanto),

3) kwimimandla engasemva (imisipha ye-oblique).

Kwiimeko zokuqala neyesibini, njengomthetho, wenza ukuguquka okungafaniyo, ukuguqa umqolo kwaye uphakamise inxalenye esemzimbeni ngemilenze echanekileyo okanye ngokuthe ngqo. Ukubandakanya izihlunu ze-oblique emsebenzini, zenze imithangala, imilenze imilenze kunye nemilenze yokuphakamisa, ukujikeleza kwe-torso. Nangona kunjalo, kwinkqubo yoqeqesho yonke i-press isebenza njengendlela ehambelana kakuhle apho kungenakwenzeka ukuhlukanisa ngokupheleleyo "ezinye iinkcukacha" kunye nokungabandakanyi abanye. Emzabalazweni wesisu esisisigxina, gxininisa, okokuqala, kwi-muscle eqondileyo. Ngomnye wamathambo amakhulu kunye anamandla omzimba. Yaye nguye ohlala elahlekelwa yi-elasticity and sags, okwenza isisu singamabi. Ubunzima be-oblique bubumba ukutsalana komzimba, kusenza sibe sisetyhini, kodwa ukuba usebenze kuzo, kubalulekile ukuba uqaphele: ukuba uyagqitha, unako ukwandisa inqeni yakho. Kodwa ukuyenza ibe yincinci, ukuba ngokwemvelo yona ngokwayo imfutshane kwaye ibanzi, ngoncedo lwe-fitness akunakwenzeka ukusebenza. Yonke into eyenzekayo kule meko isuke isuse amanqatha esiswini. Isalathiso sokuthi ulayishe kakuhle imisipha yenkcazo yoluvo oluvuthayo oluvela kubo ngokuphindaphinda kokuphindaphinda. Ukuba awuyi, uchitha ixesha lakho. Ukwandisa umthwalo kwaye uphinde ukhangele ubuchule bokusebenzisa izivivinyo. Ngezinye izifo, sebenzisa uhlobo olufanelekileyo lwesisu asinakwenzeka. Ukuchasana naluphi na ukungenelela okutyathwayo (ixesha lokuhamba emva kunye nokuvuselela), i-hernia (umbilical, inguinal). Akunakwenzeka ukwenza umsebenzi wokushicilela kunye nezifo ezithile zezitho zangaphakathi. Yaye ngokulumkisa - kunye ne-intervertebral hernias.

Umsebenzi omkhulu

Uqeqesho olufanelekileyo lomshicileli luyisethi enkulu. Ukuzivocavoca kwamanani amaninzi kwenziwa ngokulandelana, ngaphandle kokuyeka. Faka ngaphakathi, umzekelo, unokuthi ngqo kwaye uguqule ukuguquka, ukuguquka kwe-V kunye "nebhayisiki". Yenza ngokukhawuleza kunye nenani eliphindaphindiweyo lokuphindaphinda, ukuphumla emva komnye ukusetha ngomzuzu omnye. Ekupheleni kwe "marathon" loo mshishini kufuneka ifuthe. Umqathango kuphela kukuba kufuneka ulungele umthwalo onjalo. Kufuneka isetyenzana esikhulu sibhekiswe kuye ngokuthe ngcembe, ngokunyuka kancinci ukwanda kwamakilasi. Khetha umthwalo, ugxile kwimeko yakho yomzimba, kwaye ungakulibali ukuba ukubuyiswa emva koqeqesho kufuneka kube ubuncinane iiyure ezingama-24.

Landela le nkqubo

Ukusebenza kumaphephandaba akudingi umthwalo: kwanele umzimba wakho. Kodwa kuyimfuneko ukwenza uqeqesho ngokuchanekileyo ngokuchanekileyo. Iphutha eliqhelekileyo xa usebenza kumaphephandaba ngumthwalo kwimisipha yamanye amalungu omzimba. Ngethuba uqhuba ukuzilolonga, ungabandakanyi izihlunu zamabhokhwe kunye nebhinqa legxina emsebenzini, ungazitshiyo entanyeni, ungaguduli imilenze yakho. Kuphela oomatshini osebenzayo!

Musa ukuyeka

Ngoqeqesho olufanelekileyo kunye nokugcinwa kokutya okunengqiqo, isisu sitshintshe kakhulu into engcono emva kwenyanga kunye nesiqingatha okanye iinyanga ezimbini. Kodwa ukugcina ifomu kunye nokufezekisa i-ideal kuyakufuneka ihlale rhoqo: isisu esisisigxina - kungekhona isenzo sesikhathi esisodwa, kodwa indlela yokuphila. Yaye ufunde ukuhlala nesisu!

Ukuphefumula ngokuchanekileyo

Okwesibini kubalulekile ukuphefumula ngokufanelekileyo. Umkhuhlane kufuneka uwenziwe ekupheleni kwentshukumo: oku kwenza izihlunu zibe ngumthwalo opheleleyo kwaye zenze uqeqesho luphumelele. Ukuba ufika kwinqweno, sele sele ugcobhoza yonke umoya, umshicileli awuqineli ukufikelela ekupheleni.

Yenza iintlobo ezahlukeneyo zokuzilolonga

Phantse kanye ngenyanga, zama ukutshintsha iisethi zokuzivocavoca, ukwenzela ukuba imisipha yokushicilela ayinaso ixesha lokuzivumelanisa nomthwalo ongenanto. Kuya kuba mnandi ukuwancedisa ngeendlela eziqhelekileyo zePilates njengokuthi "ikhulu" kunye ne "bar" kunye nokuqeqeshwa kwiindawo ezingenakho. Abafaki bemidanso baya kuncedwa yiBelly Dance kunye namajikijolo, amagagasi kunye "neentlungu" esiswini.