Ukukufumana ngobuninzi obufunekayo, siya kwenza okuphindaphindiweyo xa sisebenzisana nama-dumbbells, kwiimimulators zamandla, siya kuhlala ixesha elide kwi-scrollreader. I-oksijeni iyimfuneko yokutshisa amafutha. Kuphela ebusweni bakhe nasemveni kwemizuzu engama-30-40 ukususela ekuqaleni koqeqesho, ukuhlukana kwamafutha kuvele. Ngako oko, abo banqwenela ukunciphisa umzimba bacebiswa kwindlela yokusebenzisa i-aerobic: i-long and medium pace, ukuze ungadli. Ngaba uye wakha wazibuza ukuba yeyiphi indlela yokuphefumula oyifunayo?
Ukuphefumla - musa ukuphefumla
Ngethuba loqeqesho siyaqhubeka siva kumfundisi: "Umzamo - ukuphuma kwimoya, buyela kwindawo yokuqala - inhale". Ukulandela ezi ngcebiso, siqeqesha inkqubo yokuphefumula. Umntu oqhelekileyo ongakhange afundiswe usebenzisa kuphela i-30-35% yamathishu emiphunga: izihlunu ezibandakanyekayo kwinkqubo yokuphefumla aziphuhlisi kakuhle. Xa sinobudala, silahlekelwa ukuhamba kwesifuba, ukunyaniseka kwezicubu, kwaye ngenxa yoko, i-30% engentla ihlala kuphela kwi-15-20% kuphela, engenayo ngokwaneleyo ukuqeqeshwa ngokugcwele. Kukho uvavanyo olukhethekileyo kunye nekhandlela.
Umoya wesibini
Oogqirha baye bafunda ukuphefumula ukususela kwixesha likaHippocrates kunye nomnyaka emva konyaka benze izinto ezifunyenweyo kule nkqubo ebonakala yinto elula. U-Exhale ngamnye wethu uhlukile, njengeminwe. Emva kokuqhaqha umfutho womntu kwaye uyibhenca kumanani amaninzi, sifumana "iimpapasho zokuphefumula" eziqukethe izinto ezi-400 ezihlukeneyo. Umoya okhupha umoya uyanceda ukufumanisa umdlavuza, isifuba nesifo se-schizophrenia. Zonke ezi zifo ziyakwazi ukufunyanwa ngenxa yeamolekyu equlethwe emoyeni. Ukuxilongwa kwesifo somhlaza webele, ukufunwa ngomoya okuphefumlelweyo kunokuncintisana nama-mammograms. Ngomlilo, i-70% yeetekisi iyakususwa emzimbeni: indawo yommandla imiphunga iphindwe ngamawaka angama-20 kunommandla wesikhumba. Oogqirha abaninzi bakholelwa ukuba ngokuphefumula ngokufanelekileyo, unokuphepha ukubonakaliswa kweempawu zokuguga njengengqiqo, ukungabi namandla.
Ukuqalisa
Ngenyathelo elinye, unyuke ngokugqithiseleyo kwaye uphumelele ngeempumlo, kwaye uphumelele amanyathelo amabini emlonyeni, njengokungathi uzama ukuvutha ikhandlela. Oku kuya kunceda imiphunga yakho ikhuphe ngokupheleleyo kwi-exhalation kwaye ifumane i-oksijini engakumbi ngokuphefumlela.
Ukulinganisa kokusebenza kwindawo yebha
Beka izandla zakho kwisinyathelo kwaye uthathe ugxininiso lwamanga, Gcoba ngeemilenze zakho, ufanise ukuqhuba kwindawo yokubhalela imizuzu enye nesiqingatha. Inkxaso inokusebenza njengesepha, udonga, umgangatho. I-low down the support, nzima ngakumbi ukusetyenziswa.
Ulungelelwano + lwe-cardio luya ku- osu
Ukuma kwi-BOSU, yenza iifom ze-3 ezimfutshane, kwaye okwesine-ixesha elide, elide. Ukwenza ukugquma kokugqibela, utshintshe isikhundla somzimba: izandla kunye neenyawo emacaleni - "inkwenkwezi", amadolo aphelile, enye isandla phezulu, i-twine-jump. Sebenza ngomzuzu 1. Umsebenzi wakho: ukubuyela kwi-BOSU kwaye ungawa, ukugcina ibhalansi kwindawo engaqinisekanga. Ekhaya, mhlawumbi, i-1.5 minute yeqa ngetambo.
Ukulahlekelwa ngumbhobho wombhobho
Imisipha yomthanga wangaphakathi, umlenze wangaphambili, umsebenzi wezityalo kunye nethole. Beka i-bodybard kumahlombe uze uyibambe ngokubanzi, iintende zibheke phambili. Yima ngokuthe ngqo, kunye neenyawo zakho zokunene uthathe isinyathelo esibanzi phambili. Hlala phantsi, ungene kwi-lunge: ekugqibeleni i-angle phakathi kwethanga kunye nomlenze ongezantsi ngama-90 degrees. Phinda 12-15 maxesha.
"I-Skladochka" kwiindawo eziqhelekileyo
Sebenza zonke iimisongo zogcino. Beka umthambo wokuzivocavoca uze ulale emhlane wakho, gudla izandla zakho emva kwentloko yakho. Ngentshukumo enye enamandla, phakamisa imilenze eqondileyo nomzimba, ujonge i-angle ye-90 degrees phakathi kwabo. Ngokukhawuleza, ngaphandle kokulahla iingalo kunye nemilenze yakho, buyela kwisimo sokuqala: unokubeka izandla zakho phantsi, imilenze ishiywa ngokulandelelana nomgangatho kwisisindo. Phinda usebenzise amaxesha angama-15-20.
Isandla-ngesandla
Umsebenzi wesisu. Thatha iidumbulu ezandleni zakho kwaye ume yimile, imilenze ebubanzi beeplavis. Ukulungelelanisa ngokukhawuleza kwiingalo zeengqungquthela, usasazelele kwinqanaba lephepha. Qinisekisa ukuba iibhulashi aziwa kwaye "azigubisi". Buyela ngokukhawuleza kwindawo yokuqala. Phinda amaxesha angama-15-20.
Ukunyuka kwamanzi ukusuka kwindawo eguqa ngamadolo
Imisipha yomsebenzi wesifuba, izihlunu zamagxa kunye ne-triceps zifakiwe. Yima emadolweni akho (ngoko kuphephe, unokubeka umthambo wokuzivocavoca phantsi kwawo), faka izandla zakho phantsi, uzibeke ngokubanzi kunamahlombe akho. Nciphisa i-pelvis ukuze umzimba uvela kwithsaba ukuya emadolweni wolule kumgca. Ukugubungela iindwangu zakho, uphonsa phantsi. Yenza i-push-up kwaye ubuyele kwindawo yokuqala. Phinda amaxesha 10-12.
Ukuphika kwi simulator
Imisipha yomsebenzi wokushicilela (ngokugxininisa kwinqanaba eliphezulu). Lungisa isihlalo semo simulator ukuphakama kwaye usethe ukumelana nokungabi ngaphezu kwama-30 kg. Hlala phantsi, ubeke iinyawo zakho phantsi kweemikhonkco, cindezela umva wakho ngasemva kwe simulator. Beka iibhande kwiingqungquthela, ziqonde ukuphatha ngezandla zakho. Kwi-exhalation yenza ukuphazamisa, ukucima imisipha yomshicileli. Hlela isiqingatha sesibini ukunika umbane olula. Futhi ubuyele ngokukhawuleza kwindawo yokuqala, amaxesha ama-3 ancinci kunokuba "ucinezeleke." Yenza iisethi ze-15-20 zokuphindaphinda, ukuphumla phakathi kweendlela ezingekho ngaphezu kwe-1 ngomzuzu. Ngoko safumanisa ukuba yeyiphi indlela yokuphefumula okufanele yenziwe.