Siyakukunika isethi yokuzivocavoca okufunekayo ukuba uyenze ukususela ngoMsombuluko ukuya kuLwesihlanu. Le nkqubo elula ejolise kuwo onke amaqela omzimba. Le nkqubo iya kunceda ukufezekisa lula iziphumo ezifunwayo.
"Sibambe ngqo emhlane." Siza kwenza umgudu wokungagcini "ukukhupha" i-tummy, kwaye ihlala iqiniswe.
- Ngexesha lokutya, hlaziya ngokutya.
- Phuza ngosuku ubuncinane iilitha ezingama-alitha zamanzi, zibhetele kunamaminerali ngaphandle kwegesi.
- I-Exhales kunye nokuphefumula kufuneka ibe nzulu kwaye ide, kuya kunceda ukuphelisa ingxabano yengxaki emini kwaye ukunyamezela nayiphi na ingcinezelo.
Le nkqubo inenzuzo ethile
- Olu lukhuselo olucacileyo lwexesha.
- Kunokwenzeka ukuba ulandele ngokupheleleyo le nkqubo, kwaye unokukhetha ezo zifundo ocinga ukuba zisebenza kakuhle, zenze iimeko ezinzima, zitshintshe ezo okanye ezinye izenzo.
- Amanyathelo amaninzi ayenziwa asele ngasemva, zonke izicwangciso zenziwa apha. Ukuba unengxaki yakho, ungasebenzisa inkqubo ecetywayo.
- Awuyi kuyidinga ngaphezu kwe-2 metres square.
- Ezi zinto ziyakwenziwa naliphi na ixesha elifanelekileyo.
NgoMvulo
1. Thatha indawo "yokuxoka". Iqhina lixhomekeke kwisifuba. Imisongo iguqa emadolweni ukuze izithende zide kude namaqhosha. Ngeengcebiso zeminwe yesandla sasekhohlo, sizama ukufikelela kwisithende somlenze wesobunxele. Phinda ngesandla sokunene, sifinyelela emlenzeni onene. Izindebe kufuneka zijongane. Phinda usebenze, ubuncinane amaxesha angama-6 kwisandla ngasinye. Lo mzekelo unceda ukufudumala zonke izidumbu zesisu ngaphandle kokulimaza inzakalo.
Akufuneki ukuyenza:
Ukunyakaza okunamandla kakhulu - "mahi."
Ukuphefumula: Siphumelela ngeli xesha apho isandla sathintela isithende.
2. Kwiindawo "zobuxoki", pha kamisa imilenze yakho, uguqe ngamadolo. Yiwela iinyawo zakho. Sifaka imilenze ebusweni ngokubhekiselele kumacala amathathu: ngakwesobunxele, ukuya kwiphakathi, ngakwesokudla. Sicinezela kude kusezantsi. Izandla zolule ngeentende. Intloko isezantsi kwisimo sokuzola. Phinda usebenzise ubuncinane ubuncinane amaxesha angama-9 kwinqanaba ngalinye. Lo msebenzi kufuneka uyenze, ugweme ukuhamba ngokukhawuleza.
Akufuneki ukuyenza:
Xa sithatha umzimba emzimbeni, sizama ukungaqothula amanqanaba ethu phantsi, ngoko xa sithatha imilenze.
Ukuphefumula:
Siphuma xa umzimba ufikelela kwimilenze.
3. Kwiindawo "zobuxoki" siya kufaka izandla zethu emva kwentloko size siwele iminwe yethu. Sifaka iingalo zethu kwiingqungquthela, sizama ukungaziphakamisi, siyazigcina zifana nomgangatho. Ukugoba komlenze wokunene emadolweni. Siphakamisa umlenze wesobunxele ngokuzenzekelayo, kodwa ungawuguqa. Phakamisa umzimba, ungagqithisi umlenze ukusuka phantsi. Kule ndawo, siya kufikelela emlenzeni othe ngqo ebusweni, sibuyisele kwisimo sawo sokuqala. Siphindaphinda ubuncinane amaxesha angama-12 ngomlenze ngamnye, ukuba umntu unokulungelelanisa umzimba - ukuphindaphinda kwama-20.
Akukho mfuneko yokwenza
Gwema ukunyakaza okukhawulezayo okunokuthi kwenziwe ngokusetyenziswa kwamandla angaphezulu. Ingaba umphumo walo msebenzi uya kulahleka.
Ukuphefumula:
Siphuma xa sizisa imilenze ebusweni.
4. Masithathe isithuba "sokuxoka". Hlaziya intamo ngeentshukumo ezimbalwa zokujikeleza. Le mfuneko ingavela emva kokusebenza kwangaphambili. Siya kuphakamisa imilenze eqondileyo phezulu. Izandla zisasa izandla "ngomnqamlezo". Imisongo yenza ukuhamba kweesetyhula ngolu hlobo lulandelayo - umlenze owodwa ubukhulu kakhulu, uqondiswe, uhleli. Sinyamezela iinqeni ngokuqinileyo kumgangatho, iintambo ziphakanyiswe.
Olunye unyawo luchaza i-circular motion around the first. Masiphinde ukunyakaza kwe-12 ngomlenze ngamnye. Lo msebenzi omhle owenzelwe izihlunu zesisu. Ngokukhawuleza kuphunyezwe. Siyakwenza emva kokufudumala izihlunu ngokuncedisa ukuzivocavoca, ezijoliswe ekuqiniseni imisipha yesicindezelo esiswini.
Akukho mfuneko yokwenza
Ukuhamba ngezinga elikhulu, ukunyuka okunjalo kuya kuphazamisa ukulahlekelwa kwe-balance, kwaye ke kuya kufuneka wenze ezininzi iintshukumo ezingadingekile, usebenzisa ezinye izihlunu.
Ukuphefumula
Siphefumula ngethuba ukuya kwiisetyhula, siphefumula phambili, kwaye siphuma kwakhona.
Lwe sibini
Sithetha kwaye sifunda malunga neekhalori. Yintoni ngokwenene?
I-calorie iyunithi yamandla kwanoma yimuphi umkhiqizo uhamba ngokwawo. Imithombo yamandla ebalulekileyo kwimpilo yomzimba iiprotheni, amafutha kunye ne-carbohydrates. I-carbohydrates enezondlo ezifanelekileyo kufuneka ixhase ama-55 okanye ama-60% amafutha, ama-25 okanye ama-30% eeprotheni, i-15% yezidingo zamandla zomzimba. Ukugcina imisebenzi ebalulekileyo: ukugcina ithoni ye-muscle, ukusebenza kweentso, intliziyo, ukuphefumla, umzimba udla iikhalori. Kubafazi, udinga iikhalori ezingama-1300 ngosuku, kwaye amadoda aqhelekileyo ahambelana nama-kilogram ye-1600. Nantoni na esiyenzayo nangaluphi uhlobo lomsebenzi obalulekileyo, umzimba usebenzisa ama-calorie.
1. Sithatha indawo 'yokuxoka', umzimba kufuneka uthembele ezandleni, ezibuhlungu kakhulu kwaye zibophe kwiindawo. Imihlathi iguqa ngamadolo. Umqolo kufuneka ulungele, uphakamise intloko yakho phezulu. Ukuzivocavoca kwabaqalayo, isikhundla senkxaso kwiijaji zilawula ngokucacileyo ukuhamba. Ukuba uyayisebenzisa ngokufanelekileyo, kuya kuba neengxaki zengcinezelo yomzimba kwisisu esezantsi. Kule ndawo, gxotha iinyawo ngaphezulu, uze ubuyele kwindawo yokuqala. Phinda usebenzise izihlandlo ezili-12, kunye nalabo abaqeqeshwa kakuhle ngokomzimba - amaxesha angama-20.
Ukuba ukhulelwe, lo msebenzi kufuneka ususwe, awufanelekanga kuwe, ngokuthelekiswa nezinye izivivinyo ukuqinisa imisipha yomzimba.
Akukho mfuneko yokwenza
Sizama ukungazidilizi iinyawo zethu.
Ukuphefumula
Exhale, xa imilenze ibuyiselwa kwisimo sawo sokuqala, ngeli thuba senza umgudu omkhulu.
2. Esikhundleni "sokuxoka" siya kufaka izandla zethu emva kweentloko zethu size sizidlule emva kwentloko, siya kubopha iminwe yethu. Imisongo iguqa ngamadolo, sicinezela iinyawo phantsi. Umlenze wesokudla ufikelela emadolweni asekhohlo. Iimpawu zomzimba zenziwa kwisinye isigqi kunye nokuhamba kweenyawo zethu. Senza okufanayo ngedolo elifanelekileyo kunye ne-elbow ekhohlo. Phinda kwakhona amaxesha amancinci ama-10. Ukuba akukho xesha lokwenza zonke iimvavanyo, ngoko siya kwenza njalo.
Akukho mfuneko yokwenza
Ungadluli ngaphezu kwe-casing ukulungiselela ukusetyenziswa.
Ukuphefumula
Exhale, xa i-elbow ne knee zidibanisa.
3. Kwimeko yokulala "imilenze" uguqa ngamadolo, ukutshiza okufutshane. Masibeke iintende emva kweentloko zethu, iminwe iwele ngaphaya kwentloko. Ephezulu. Ngelo xesha liphakamisa umzimba womzimba kwaye ulungele umlenze wesobunxele, uwuqondise ebusweni. Masiphinde senze okufanayo ngonyawo onyawo. Inani elincinci lokuphindaphinda umlenze ngamnye lihlandlo ezili-10, kubantu abanokuqeqeshwa ngokomzimba - amaxesha angama-20.
Akukho mfuneko yokwenza
Asihambeli ngamandla. Iimfudu kufuneka ziphuze, ngaphandle koko intsingiselo yalo mkhuba iyanyamalala.
Ukuphefumula
Exhale sisenza ngexesha lokuxubusha komlenze nomzimba.
4. Kwimeko yokulala, uphakamise imilenze edibeneyo, kwindawo efanelekileyo, ngokubhekiselele kumgangatho. Imilenze iza kususwa, ukwenzela ukuba i-angle phakathi komzimba kunye nemilenze yanda. Kule meko, umlenze kunye nomqolo kufuneka uhambelane nomhlaba. Siza kuvula izandla ngendlela yesiphambano, iintendelezo zilawulwa phantsi. Emva koko qalisa iminyango encinane yeetyhula kunye nemilenze eqondileyo. Okokuqala, yenza unyawo olunene ngenyawo, kwaye ngakwesobunxele ngenye indlela kwaye ngokulandelana. Siphinda, ubuncinane amaxesha angama-10 kwicala ngalinye. Kwabo banokulungiswa ngokwenyama-amaxesha angama-15 kwicala ngalinye.
Akukho mfuneko yokwenza
Asihambanga ngexesha elifanayo kunye ne-amplitudes ehlukeneyo, eya kubangela ukulahlekelwa kwe-balance kunye nokungaxakali kwemisipha engadingekile kwiintsimbi.
Ukuphefumula
Siphuma xa iinyawo zethu zisondele ebusweni.
NgoLwesithathu
Xa ukuqhuba umzimba kwiisisu zomzimba kuchithe malunga neekhalori ezingama-50, oko kukuthi, iikhalori ezili-10 ziya kuhamba, kunye neekhalori ezingama-40 ziyancibilika ngohlobo "lokushisa". Ukuyibeka ngokwesayensi, sichitha ii-calorie ezili-10 kumandla ashukumisayo, kunye neekhalori ezingama-40 kwi-thermal energy.
1. Ukuzivocavoca kulula kakhulu, akufuneki ukuba wenze umgudu omkhulu. Esikhundleni "sokuxoka", pha kamisa imilenze uze uyibophe ngamadolo, uwasondeza kwisifuba. Ukuphakamisa i-pelvis kwaye, ukuxubusha imisipha yesicindezelo esiswini, uhlala esesikweni kule mizuzwana emibili, uze ubuyele kwindawo yokuqala. Phinda usebenzise 4 okanye amahlanu.
Akukho mfuneko yokwenza
Yenza "i-lever" ngokulungisa imilenze yakho, ubashiye kwindawo emele.
Siphefumula ngokufanelekileyo
Exhale xa uxinzelelo lomzimba oluphezulu.
2. Esikhundleni "sokuxoka" siza kusasaza iingalo zethu, izandla. Sinqumla imilenze ephakanyisiweyo kwaye ikhwebileyo. Ukususela kule ndawo, pha kamisa i-pelvis phezulu, ngelixa uhlutha isisu esiswini malunga nemizuzwana emithathu okanye emine. Iintende zisebenza njengenkxaso. Musa ukuxubha imisipha yamagxa kunye nentamo. Phinda usebenzise izihlandlo ezi-8.
Akukho mfuneko yokwenza
Musa ukugubungela imilenze kwicala ebusweni, zama ukuyigcina ilungile. Oku akuyi kuba yimpazamo, kuphela intsingiselo yenguqu yokutshintsha.
Ukuphefumula
Exhale, ngoko xa sikhulisa i-pelvis. Intloko kufuneka ilawule, ungavumeli ubunzima obungabalulekanga beentlungu.
3. Kwiindawo "zokuxoka," siya kulula izandla zethu, siphendule. Intloko phantsi iphantsi. Umnqamlezo uze uguqe ngamadolo akho emadolweni, uphakamise phezulu. Kule ndawo, pha kamisa i-pelvis phezulu, qala ukuguqula enye ngakwesokunxele nakwesokudla. Izandla ziya kusebenza njengenkxaso, izandla ziya kuhluthwa. Siphinda ngokuphindaphindiweyo izihlandlo ezi-4, kubantu abaqeqeshwa kakuhle - amaxesha angama-10.
Akukho mfuneko yokwenza
Sizama ukugcina amahlombe esezantsi kwisitya ngasinye semilenze. Siphephe ukuthambekela okunzulu kumacala.
Ukuphefumula
Masiqhube xa imilenze isendaweni esithe tye.
4. Kwiindawo "zokuxoka," masivule intamo kwaye silula izandla zethu. Imilenze echanekileyo iphakamisa ngokuthe tye, iinyawo zimele zifanane nomgangatho. Musa ukuxina. Ngeentshukumo ezincinci kunye nokukhanya, sinyanzela imilenze ebusweni. Emva koko sibuyela kwindawo yokuqala. Masibuyele ngokuphindaphindiweyo amaxesha angama-15, kuba abantu abanokulungiswa kakuhle 2 bafikelela kumaxesha angama-12.
Akukho mfuneko yokwenza
Izithambeka nge-amplitude enkulu, oku kuya kubangela ukukhathala, kuya kuba ngcono ukulawula ukuhamba, kwaye xa kuyimfuneko ukuyeka.
Ukuphefumula
Exhale rhoqo xa imilenze isendaweni esithe tye.
NgoLwesine
Umzimba wethu, ngokuguqula ukushisa komzimba kwimo yendalo ichitha malunga neekhalori ezingama-200. Ukugcina imisebenzi ebalulekileyo, malunga nama-1300 khalori achitha. Kwi-digestion yokutya malunga neekhalori eziyi-150, kwaye umsebenzi we-muscular yonke imihla isetyenziswe ukusuka kwi-500 ukuya kuma-550 iekorikhi. Konke oku kuhambelana nokusetyenziswa kwansuku zonke ka-2000 ukuya ku-2200 khalori.
1. Lo msebenzi uqheleke kuwo wonke umntu. Esikhundleni sokuhlala "phantsi" siza kusibuyisela izandla zethu size siguqule ngasemva, siwaguqe ngamadolo size sibakhombe emzimbeni, ngelixa imilenze ifanele ifane kunye nomgangatho, kunye neenzwane zeenyawo kufuneka zithathwe ngokwethu. Ukuthembela kwiingalo, buyela ngqo. Kule ndawo, sisusa umzimba kunye nemilenze omnye komnye, ngoko sibazisa. Masiphinde sisebenzise izihlandlo ezili-12.
Akukho mfuneko yokwenza
Ukuqinisa imilenze ngaphandle komzimba. Ukunyuka okunjalo akuyi kusebenza, ngoko imisipha yomshini wesisu ayiyi kubandakanywa.
Siphefumula ngokufanelekileyo
Ikhuphe xa imilenze idonselwa emzimbeni.
2. Yiwela kwaye uqonde imilenze. Esikhundleni "sokuxoka" siphakamisa imilenze yethu ngependicular floor, izandla sisasaza kwicala. Intloko ilele phantsi, ubuso buya phezulu. Sidonsa imilenze ngathi. Kule ndawo, siwela kwaye sisasaze imilenze. Phinda usebenzise amaxesha angama-20 ukuya kuma-30 kwisigqi esinoxolo.
Akukho mfuneko yokwenza
Ukunyakaza okubukhali, uya kulahleka ukulinganisela, kwaye isikhundla se-pelvis siya kutshintshwa.
Ukuphefumula
Siphuma ngexesha lokuwela.
3. Kwimeko ehleliyo, masithembele size sithembele entendeni yesandla, iingalo zifanele ziboshwe kwiindawo. Imilenze eguqa ngamadolo iya kuvuswa ngendlela enjalo imilenze ifana nomgangatho, ngelixa sithatha iinzwane ngathi. Kule ndawo siqala ukugoba kwaye siyibophe imilenze yethu, siyiqondise ngakwesobunxele nakwesokudla. Ngexesha elifanayo, susa umzimba kwaye ugule imilenze, ugobe imilenze uze uphakamise umzimba, ubuyele kwisimo sawo sokuqala. Phinda usebenzise izihlandlo ezili-12, kwaye ukuba uqeqesho olufanelekileyo - amaxesha angama-20.
Akukho mfuneko yokwenza
Musa ukujikeleza amahlombe ngokuhambelana nokuhamba kweenyawo. Amagxa kufuneka afakwe.
Ukuphefumula
Siphuma xa umzimba kunye nemilenze behlangene.
4. Kwimeko yokulala, xa iingalo zifakwe kumacala, kwaye iintendelezo zilawulwa ngaphantsi, siphakamisa imilenze size sizenzele iinqwelo. Sigcina umlenze omnye kwindawo yokuma, omnye umlenze ususwe kwicala kwaye sibuyela kwindawo yokuqala. Ukuba umsebenzi ulula, siyakwandisa i-amplitude. Phinda usebenze ngenyawo ngalunye ngamaxesha amahlanu, kwaye ukuba ulungiselelwe ngokwenyama - amaxesha angama-8.
Musa ukwenza
Ukuququzelela ukunyakaza kwe-jerk, inxalenye ye-pelvic, xa umlenze osebenzayo uphindela kwindawo yawo yasekuqaleni.
Ukuphefumula
Exhale yenziwa xa sibuyela kwindawo yokuqala.
NgoLwesihlanu
1. Esikhundleni "sokuxoka" siya kufaka izandla zethu emva kwentloko, sibophe emacaleni kwaye siwele emva kwentloko. Siza kufaka iintloko zethu ezandleni zethu. Imilenze echanekileyo iphakamisa ngokuthe tye, sidonsa iinzwane. Sijonga phezulu. Phendukela ngqo ebusweni, buyela kwisimo sawo sokuqala, uphakamise umzimba. Zonke izinto ziyahamba. Siphinda umzimba umzimba kunye nemilenze emihlanu, kunye nalabo abaqeqeshwa ngokwenyama - amaxesha angama-10.
Akukho mfuneko yokwenza
Ukunyuka nokunyanzela ukunyakaza.
Siphefumula ngokufanelekileyo
Siphuma xa imilenze ihamba.
2. Kwiindawo "zokuxoka," pha kamisa imilenze kwaye udibanise inzwane. Izandla zazisasaza kumacala, izandla ziyahla. Siza kugcina umlenze owodwa kwindawo echanekileyo, kwaye enye inyawo iya kuzama ukujongana nobuso, ngelixa lenza iincinci. Emva koko siya kubuya kwindawo yokuqala. Siphinda umthambo ngomlenze ngamnye ama-10, ngenxa yabantu abanokulungiswa kakuhle - amaxesha angama-20 .
Akukho mfuneko yokwenza
Awukwazi ukugoba umlenze osebenzayo xa uqala ukusondela ubuso.
Siphefumula ngokufanelekileyo
I-Exhale yenziwa xa umlenze osebenzayo uphindela kwisimo sawo sokuqala.
3. Masithathe isithuba "sokuhlala" phantsi. Sithembele kwiingalo ezincinci kwiingqungquthela, zibuyisele ukuba zigcine ibhalansi xa senza izivivinyo. Amagxa aqondiswe. Ukuphakamisa imilenze eqondekileyo ebusweni, uze uzame ukudweba i-"eight-eight". Phinda usebenze izikhathi ezili-10, ukwenza le maxesha amahlanu udwebe ngokuqhelekileyo "ezisibhozo", kwaye omnye u-5 udwebe "ezisibhozo kwindawo echaseneyo. Kwabo abaqeqeshwayo ngokwenyama benza izikhathi ezili-10 "ezisibhozo".
Akukho mfuneko yokwenza
Jerk xa uqedela ukwenza isibalo sesibhozo.
Siphefumula ngokufanelekileyo
I-Exhale yenziwa ngokuphakanyiswa kwemilenze.
4. Kwimeko yokulala, xa umqolo uhlala phantsi, intloko phantsi, iintendelezo ziyancipha, kwaye iingalo ziyazisasazeka. Phakamisa imilenze yakho. Siphonsa umlenze wesobunxele size sibambe kwindawo echanekileyo. Umlenze wokunene sichaza imijikelezo encinci, emva kokunyuka kwesetyhula nganye sibuyela kwindawo yokuqala. Ukuzivocavoca kuphindwa ngokuphindwe kwezihlandlo ezisibhozo kwicala ngalinye.
Akukho mfuneko yokwenza
Ukuguqula kakhulu umlenze ngokubhekiselele komnye umlenze. Le meko ayiyi kukuvumela ukuba wenze umsebenzi ochanekileyo.
Siphefumula ngokufanelekileyo
Exhale, ngoko ke xa unyawo lusekufutshane kunye nobuso njengoko kunokwenzeka.
Umzimba osebenzayo kwisisu esisisigxina asikho into ekhohlisayo, kodwa isiphumo ofuna ukuyilwela. Umsebenzi wemihla ngemihla ungakhokelela kuyo. Ukwenza oku, kufuneka usebenze imihla ngemihla, ngaphandle kokuba ube novila uze uhlehlise uqeqesho olusasa. Konke kuxhomekeke ekubeni unamandla okwaneleyo okusebenzisa, xa ungenayo ngokwaneleyo, kufuneka unciphise ukutya kwakho, uvelise imifuno kunye neziqhamo kwisondlo. Ungalilahli ngokupheleleyo isinkwa, ungayisebenzisa ngohlobo lwababhiqiza. Awukwazi ukutya ezininzi, kwaye ngoko awuyi kudla iikhalori ezingaphezulu.
Uxinzelelo oluqhubekayo lubangelwa ukukhuluphala, zama ukuphepha iimeko ezixinzelelekileyo ukuba ufuna ukufumana isisu esisisigxina. Uhlala ucinga ngokuqeqeshwa, malunga nokuba yintoni eyobe isicathulo sakho esiswini, kwaye luhlobo luni lokuzithemba uza kukuzisa. Musa ukutywala kwaye uphikelele ekufezekiseni injongo yakho endleleni eya kumntu omncinci kunye nobabalo.