Kunzima kakhulu ukunciphisa umzimba kwisigxina naselinini, kodwa kunokwenzeka! Kuphela kwaye ngonaphakade ukususa amanqatha amanqatha emhlane, siza kuthetha kule nqaku. Landela ingcebiso yomqeqeshi wethu, kwaye amanqatha akho aya kuba ngumqolo we-muscular!
Umgaqo wokuqala ngowendlela yokususa amafolda emva: ukulawula amandla
Ngaphandle kwesondlo esifanelekileyo, ukulinganiswa ngamaprotheni, amafutha kunye ne-carbohydrates, ukususa amanqatha amanqatha kumqolo akunakwenzeka. I-fat fat in the back ikhonza njengengxube yekamela, kodwa endaweni yamanzi iqokelela amandla okugcina amandla avela kwii-khalori ezingaphezulu. Ngoko ke, isinyathelo sokuqala esiya kumqolo we-muscular sisondlo esifanelekileyo .
Kwakhona uza kufuneka unciphise ukusetyenziswa kweesekese, amazambane, ukutya okunesonka kunye nokutya. Misela "ukulimala" kunye namasaladi yemifuno kunye ne yogurt - iyinandi kwaye iluncedo. Yenza abahlobo kunye nolawulo oluchanekileyo lwamanzi kunye nokusela ubuncinane ama-1.5 ilitha amanzi alula.
Ukuba ubunzima bakho bungaphezulu kwe-70 kg, sincoma ukuba uhlale ekudleni "ama-petal 7" okanye "i-Atomic" yokutya .
Umgaqo wesibini ngowendlela yokususa iifolda ngasemva: ubuhle buhamba
Akwanele ukutshintsha amandla okuguqulwa okupheleleyo. Imidlalo esebenzayo kuphela iya kubuyiselwa ukuvisisana kunye nobabalo emzimbeni. Ukumisa amanqatha amanqatha emhlane wakho, yenza ii-4-6 izihlandlo ngeveki kwi-cardio enamandla kunye nokuzivocavoca kwe-aerobic. Indlela elula neyona ndlela ilula kakhulu isebenza okanye ibhukuda. Kwaye ukuba uya echibini akusayi kuba ngumntu wonke, ke ukuxoxwa kokugijima akukho.
Qala kumgama we-1 km kwaye uphucule umphumo woqeqesho ngalunye nge-100-200 m. Musa ukushiya umhlaba wezemidlalo, ukuba ungaphantsi kwemizuzu engama-30 yoqeqesho. Sebenzisa ixesha eliseleyo lokuqaqa intambo. Qinisekisa ukwenza ukufudumala, ukukhangela kunye nokwelula emva kokusebenza!
Ukusebenza ekhaya, khetha i-cardio complexes imizuzu engama-35-45. Sinikela ngevidiyo ezigqwesileyo kunye nokuzivocavoca ukuba sitsho i-fatbye kumafutha kuwo wonke umzimba.
Umthetho wesithathu ngowendlela yokususa iifolda ngasemuva: ukuzivocavoca
Akukho mntu wanciphisa ukuqeqeshwa kwamandla. Bakha i-posture efanelekileyo, iifom zezesondo kunye nokutshisa amafutha angaphantsi. Senze isicatshulo esisebenzayo ukuze sikhuphe iifolda ngasemva. Sifudumala kakuhle kwaye siqale!
Ukuzivocavoca inombolo 1. Ukulima kwe-Dumbbell emacaleni ngamathambeka-amaxesha angama-15
Gcina imilenze yethu ndawonye, yenzeke ngokukhawuleza kwaye uyiqhubele phambili umzimba. Izandla zincinci kwiindawo zokuzibandakanya ukuba zibandakanye izihlunu zangemva. Siphakamisa ingalo kunye nezidumbulu kude kube kufana nomgangatho, yenza umfutho okhulayo kwi-breeding.
Sizama ukwenza lo msebenzi ngaphandle kwee-jerks kwaye sigcine ngokucokisekileyo ukuhamba. Silandela izandla, akuvumelekanga ukuba esinye isandla sifanele sivuke ngokukhawuleza.
Ukuzivocavoca inombolo 2. Ukukhupha i-dumbbells ngephonti-phantsi kwamaxesha angama-15
Sigxininisa emadolweni ngeendawo ezahlukeneyo zemilenze kunye nengalo echanekileyo. Ngesandla samahhala uthathe i-dumbbell uze uyibuyisele, kunye ne-elbow yakho phezulu. Siphakamisa ngokuphakamileyo kunokwenzeka, siphefumula ngezandla zethu. Ekunciphiseni, i-dumbbell ayifuni ukuchaphazela phantsi. Isisindo esiphakanyisiweyo - 2 kg.
Ukuzivocavoca inombolo 3. Ukuphinda uphakamise i-hull "Hyperextension" - amaxesha angama-20
Silala phantsi kwisitulo esiphezulu, umqolo wesafa okanye ibhentshi kunye nesitya kunye nengxenye ephezulu yamathanga. Iisokisi zibambelela kwisixhobo esinzima, esinamaxesha angaphezu kwama-2-3 angaphezu kwesisindo sakho okanye ubuze umhlobo ukuba abambe imilenze. Nciphise umzimba kwi-angle ye-degree ye-degree kwaye uyiphakamise ngokukhawuleza. Ukuphelelwa yisikhathi ekunyuseni.
Ukunyanzela ukuqhutyelwa komsebenzi, ukususa amanqatha amanqatha emhlane, kunye nokuxhaswa kwemisipha emininzi, sibeka esifubeni size sibambe ubunzima obuninzi, umzekelo, isiqingatha-litre ibhola lehlabathi.
I-Hyperextension ithetha ukuba akusebenzi nje kuphela umva ongasemva, kodwa kunye nomshicileli kunye nobabingeleli. Oko kukuxinzelela kweengxowa zeengonyama kwisenzo esisodwa. Ngenxa yoko sifumana i-silhouette e-slender, i-muscle kunye ne-back flexible back.
Ukuzivocavoca 4. Ukuphakanyiswa kwesifuba seStatic kunye nokubuyisela kwezandla - amaxesha angama-15
Salala esiswini, sithwala izibhokhwe okanye iibhotile ezandleni zethu, siphume isifuba esisezantsi uze ubambe kule ndawo. Ekuqaleni, phumla kwizinto ezinyaweni zakho. Sigcina i-backrest kwaye sithatha iingalo ezibophekileyo kwiindawo ezibuyiselwa emva kokuqhagamshelana neentambo.
Sibeka izandla zethu phambili. Ekugqibeleni xhoma imizuzwana engama-15 kwisandla sokubuyisela emuva.
Inkathazo enhle kwimbuyiselo ekhaya.
Umgaqo wesine ngowendlela yokususa iifolda ngasemva: ubuchule, ukuphindaphinda nokuphefumula
Umqolo yindawo ephazamisayo kakhulu yomzimba. Yenza izinto ngokukhawuleza kwaye kuphela kwimisipha evuthayo! Ukunyaniseka kubangele kukhokelela kwimiphumo emibi: i-prolapse ye-disc intervertebral, ukufuduka kwe-vertebrae, ukuvuvukala kweengcambu zentsholongwane kwindawo ephantsi kokufundwa, ukuchithwa kwe-vertebrae kunye nezinye izinto eziyingozi.
Gcina ngokugqithiseleyo ubuchule bokusebenza. Yenza ngokufanelekileyo nangokucokisekileyo, akukho ntshukumo ephazamisayo, iziphazamiso kwiingxoxo kunye neembononongo zokujonga. Gxininisa kuphela kwinto enye-esebenza kumqolo wakho. Zivaka zonke iimisipha.
Jonga ukuphefumula, ukwenza ukuphefumula ngethuba lokuphumla kunye nokuphuphuma umoya.
Inkqubo yethu yokuzilolonga, indlela yokususa i-folds kumva, yenzelwe iindidi eziyi-2-3 zeziphindaphindiwe ezi-15-20.
Qeqesha ngengqondo! Inhlanhla!