Ukuzivocavoca ngesisu esisisigxina

Ukuphika, ukuguquka, ukuguquka - de ulahlekelwe isisindo ... Hayi, hayi! Indlela yethu eya kumzimba omuhle uya kuba mnandi ngakumbi. Ukunyuka, ukunyakaza okukhohlisayo kunye nebhola kwaye kudlula. Lo "mdlalo we-volleyball" uqinisekisa ukuphumela kwiiveki ezi-4! Isisu ngesini na? Kunokwenzeka! Jonga amabhinqa adlala i-volleyball. Bavela kwiminyaka engama-22 ukuya kwengu-44 ubudala, kwaye ngamnye unomlenze omhle. Nangona kunjalo, ukwenzela ukufezekisa iziphumo ezinjalo, akudingeki udlale kunye neqela ngeeyure ngexesha: yenza le ndlela yokuzivocavoca, ophefumlelweyo we-volleyball. Ukuhlahlela, ukujika, ukunyakaza, ngexesha apho ufuna ukugcina ibhalansi - bonke basebenzisa izihlunu ezininzi zomzimba.

Ukongezelela kwimisebenzi yokuqala, saquka ezikhethekileyo kubasetyhini abaneminyaka engama-20, aba-30 kunye nabama-40 ubudala, kuba isitala sokuphila kunye nomzimba womfazi uguqula ubudala. Yongeza kule nkqubo yoqeqesho lwe-cardio, kwaye siqinisekisa ukuba uza kufumana i-press relief relief ngenyanga enye kwaye ugcine umphumo kwiminyaka. Ukuzivocavoca umzimba kwisisu esisisigxina - uncedo olunzima kuwe.

Isicwangciso soqeqesho

Indlela esebenza ngayo: Ukukhupha ubunzima kabini ngeveki, ukwenza iiseti ezi-3 zeempendulo ezili-12 kunye nokuphuka kwemizuzwana engama-60 phakathi kweendlela. Ekupheleni kweeseshoni nganye, faka imisebenzi yokushicilela "ngobudala." Futhi ungalibali ngokuqeqeshwa kwe-cardio! Uya kuyidinga: ibhola yonyango enesisindo esingama-2.5-4 kg, iigulum 2.5,5 kg kunye neerubhi ye-foam, ukuba uqhuba ukulungiselela ukuqhuba iminyaka engaphezu kwama-40 ubudala.

1. "Ukukhohlisa" kujika

Imisipha-stabilizers work, imisipha yamathambo, imilenze nezandla. Yima emilenzeni yakho ngokubanzi kunamahlombe akho, iinzwane zakho ziphelelwe ngaphandle. Gcina ibhola yezokwelapha phambi kwakho kwinqanaba lomlenze. Yehla ukuya kwisiqingatha-squat. Phula umlenze onene, uye ngakwesobunxele, ngelixa uguqa izibonda zakho uphakamise ibhola kwihlombe lakho lasekhohlo. Buyela kwisikhundla sokuqala, lungisa imilenze yakho. Yenza umsebenzi ngenye indlela.

2. Ukuwa kunye nebhola

Imisipha-stabilizers work, imisipha yamathambo, imilenze nezandla. Yima iinyawo zakho ngobubanzi bepilvis yakho, ngezandla zombini phambi kwesifuba sakho, ubambe ibhola yonyango. Yiphakamise ukuya ngasekunene, uze uyinciphise kwinqaba elingakwesokhohlo, ngelixa udibanisa ngonyawo onyawo lokunene. Beka iinyawo zakho kunye, uphakamise ibhola ukuya ngakwesobunxele kuya phezulu, uze unciphise kwinqeni elinqamle, wenze i-lunge ngenyawo lwakho lwesobunxele. Oku kuya kuba yimpindiselo enye.

3. Hamba kwaye uvimbele

Sebenza zonke izihlunu zomzimba. Thetha kwisisu sakho, iintende ezisezantsi phantsi kwelinye icala lesifuba sakho. Yenza izihlunu ze-press, uphakamise ukusuka kumgangatho, uze uphendule phambili kunye nokugxuma. Gxuma, pha kamisa izandla zakho ngaphezu kwentloko yakho, iintendelezo zisondelelana kwaye zikhangele phambili (njengokungathi uvimba ukubetha ngenetha). Xa ufika ngokukhawuleza uguqa amadolo, hlala phantsi, wabeka izandla zakho ngaphesheya kweenyawo. Xa usuka, phaya imilenze yakho, yehla phantsi. Phinda kwakhona.

4.Iseshoni ngokukhutshwa kwesandla

Imisipha-stabilizers work, imisipha yamagxa, imilenze kunye neentambo. Thatha isilumko ngakwesokunene uze uyihlahle kunye nomzimba, isundu ukuya kwinqeni. Beka isandla sakho sobunxele kwisibini. Yimisa imilenze yakho ephakamileyo kunamahlombe akho, uze uhla e-squat. Ukulungisa umlenze wokunene, ngelixa ujikeleza ngakwesobunxele ukuya kwicala (yima ngakwesokudla kwi-angles ukuya kwi-shin) kwaye udibanise i-dumbbell ehlombe. Hlala phantsi kwakhona, unciphise i-dumbbell. Phinda kwakhona. Yenza umsebenziso kwelinye icala kwaye uzalise indlela.

I-press evelele kwiminyaka engama-30

Intsapho kunye nomsebenzi kuthatha ixesha elininzi kangangokuba alanele ngokwenza uqeqesho. Ungayifaka njani ifowuni ibe yintoni? Zama umsebenzi onokuwenza kuyo naphi na. Iquka iimfudu ezithintekayo, ukuqinisa isisu nokulungisa umva. Umvuzo awuyi kuba yinkxalabo enamandla kuphela, kodwa i-posture efanelekileyo.

Zama ukusetyenziswa: bhala-phuma

Imisipha yomsebenzi wokushicilela. Hlala esihlalweni, ezinyaweni phantsi. Thatha umoya ophezulu kwisisu sakho, uze uphume kwaye ubambe kwisisu sakho kangangoko unako. Ubambe imizuzwana engama-30, uphumelele kwaye uphumule. Yenza umsebenzo ngamaxesha amahlanu ngosuku.

Ukuphosa kwindawo yokuhlala

Ukusebenza kwemisipha-stabilizers. Thatha ibhola yezokwelapha uze uhlale phantsi: imilenze iguqa ngamadolo, izandla - kwiingqungquthela. Beka ibhola ngakwesobunxele uze uyiphakamisele ehlombe lasekunene, iintende zikhomba phezulu, iminwe - kumacala (njengokungathi ubonisa izikali). Pha kamisa iinyawo ukuze imilenze ifane kunye nomgangatho. Uze uphinde uxhomeke, uzame ukungaqhubeki, kwindawo ovakalelwa ngayo ukuba imisipha yomshicileli ibandakanyeka kumsebenzi. Phonsa ibhola ngakwesokunene nangemuva, ugqibe umsebenzi. Phinda kwakhona. Ukutshisa iinqatha kwisisu sakho, yenza i-cardio izikhathi ezili-5 ngesonto imizuzu engama-30-60. Ngokuphindwe kabini ngeveki, ngokukodwa, ukuqhuba olu qeqesho, olwenziwa nguEmmy Dickson. Yakhelwe ngokunyuka okunye kunye nokwandisa umthwalo ukuya phezulu. Ngaloo ndlela, njengoko uphando lubonisa, utshisa amanqatha ezinqeni.

I-press evelele kwiminyaka engama-40 +

Mhlawumbi uya kuphawula ukuba kukho ioli enqeni. Njengoko iingcali zithi, oku kungenxa yokuba indala emzimbeni inciphisa inani lama hormone okukhula. Ngokufanayo, banomsebenzi wokugcina izihlunu. Ukubangela ukunciphisa i-estrogen. Ngoko, emva kweminyaka engamashumi amane, kufuneka uhlolisise ukutya kwakho kwaye uhlawule ngakumbi uqeqesho.

Zama umlinganiselo wokulinganisela

Ukusebenza kwemisipha-stabilizers. Ukulala phantsi kwiphambano lokuqhoqhozela, ukubeka izandla kumacala, iintendelezo kunye neenyawo phantsi. Phakamisa umlenze wesobunxele ukuze idolo liphezu kweeplisi, kwaye i-shin iyafana nomgangatho. Yenza okulungileyo kuyo ukuze imilenze yomibini ibe kwindawo efanayo kunye nomnye. Gcina kwi-akhawunti ye-1, wehlisa umlenze wesobunxele, kwaye ke unelungelo. Oku kuza kubakho ukuphindaphinda oku-1. Ngoku qalisa ukuhamba ngesinyawo sakho sokunene. Yenza iiseti ezi-3 ze-8-10 ukuphindaphinda.