Imisebenzi eyiyo ngenxa yendimbane, kwaye oko ukwenza ekhaya

Abaninzi kuthi liphupha umzimba usempilweni kwaye womelele kwaye ezintle. Kufuneka uyavuma, ngubani abafuni phakathi ngexesha leholide kwaye leeholide hamba uye elwandle nokudlala izihlunu smart elangeni? A umntla kudlala umzobo omhle toned indima ekhethekileyo. Kodwa njani ukufezekisa nokuvela "iityhubhu" edumileyo, ukuba ukuzilolonga kwabo imihla ngemihla gym nje ngokwenyama Andinaxesha? Kweli nqaku uza kufumana i imithambo kakhulu ngenxa yendimbane, ukwenza kunye elinokuphinda ekhaya.

Ngenxa isisu yethu anatomically phantse lonke ixesha sikwimo simahla, kuyimfuneko ukugcina izihlunu kwimilo elungileyo ngoncedo imithambo rhoqo. Kwaye oku kufuneka kwenziwe ngendlela efana ekwandiseni ukusetyenziswa zonke izihlunu esiswini. zoqeqesho iimfuno nje kuphela umntla nezamkelekileyo entle, kodwa ukuba amalungu ethu lwangaphakathi ezikhuselweyo abayinqobo dystrophy "corset" ukusuka nayiphi na impembelelo yangaphandle. Ukuba umntu ngenxa yaso nasiphi na isizathu uyayeka ukuqeqesha izihlunu esiswini, indima le "corset" kakhulu iwela amanqatha emzimbeni, nto leyo kakhulu ezonakalisa yiyiphi.

Kodwa simele sikhumbule ukuba umthambo olusebenzayo eendaba ukuzalisekisa loo imfuneko yonke imihla - kuphela isiqingatha ibali. Ukuze ube isisu eligqibeleleyo, kufuneka basebenze kuphela nzima kodwa ukuthobela ukutya ngokwanelisayo ngokungqongqo ukuba akubandakanyi ukutya-osidingayo (umzekelo, amnandi kunye nomgubo). Kufuneka kwakhona kuqondwe ukuba umthambo ilungileyo ngenxa yendimbane - imbaxa kwemithwalo ezahlukeneyo iqela ngalinye izihlunu esiswini. Enye umzimba, ngisho ngenzondelelo ezizodwa, ungaze ukuphumeza isiphumo esifanayo, oko kunokuzuzwa ngokwenza inombolo yosuku iindlela ukuze iqela ngalinye izihlunu esiswini.

Effective umthambo esiswini nempembelelo kangangoko lukhuni ke umnqweno wakho ukuba basebenze baze babambelele isondlo esifanelekileyo. Ukongeza, ayikhuthazwa tu ukutya izitya umgubo kunye neelekese (ngaphandle iziqhamo kunye nobusi), okanye kufuneka bakhwelise phambi kokuba ulale - isidlo tight nga ngokukhawuleza mayifakwe kwi esiswini ngokohlobo ngamanqatha.

Ukuze uqalise izifundo kufuneka ukuba ukuzifudumeza up. Kuba oku efanelekileyo oku kulandelayo: Lala ngomqolo, agobe amadolo ninduluke izandla zakho ecaleni umzimba. Ukusuka kwesi sikhundla, vula izandla zakho ukuba zenze izithende. Phinda lo nyathelo kuyimfuneko ukuba amaxesha amane ngokuba isandla ngasinye - konke oko kuxhomekeke ukulungiselela yakho.

Emva kwexesha efudumeleyo-phezulu ukuze ugqithele msebenzi elandelayo: engqengqe ngomqolo yakho imilenze baphikele emadolweni (njengoko kwi eshushu-up) abayakuziqhoboshela izandla zakhe ngasemva intloko yakhe enqabeni aze aqalise ukwenza umzimba liphuma, wawaphakamisa kancinane umlenze wakhe, bawurhuqa ngengqiniba esandleni ekunene ukuya edolweni yomlenze yasekhohlo vice versa. Senze ukusuka iilifti elinesihlanu ukuya kumashumi amane indlela nganye.

Into engundoqo ke ukuba ukulibala ukuba imithambo kakhulu ngenxa yendimbane - yinto umthwalo onzima phezu onke amaqela izihlunu esiswini. Ngoko ke, njengokuba umthambo lwesithathu kufuneka ibe 'kunyikima "cinezela asezantsi. Kusenokwenziwa ogqibeleleyo kuba oku kuya kuba ezaziwayo-kakuhle "ibhayisikile" (umlenze ujikelezo, ukuphindaphinda njengokujikeleza iiphedali ibhayisikili kwisigxina uvaleke emqolo). Unako kwakhona phakamisa iinyawo zakho ukusuka kwindawo uvaleke emqolo wakhe aze alungise umzimba ngendlela yokuba yenza engile degrees amane anesihlanu. Kulo sikhundla, kufuneka nime umzuzu okanye emibini.

Ngalinye ukuzilolonga ezichazwe ngasentla kufuneka yenziwe yonke imihla, iiseti ezimbini okanye ezintathu umthambo ngamnye. Imisebenzi eyiyo ngenxa yendimbane, kungakuhle ukuba alternate imithwalo kwamanye amaqela kwezihlunu oluya kwenza ukuba kuphuculeke ngokwaneleyo usebenzisa kuhlabana-ups, hlala-ups, ukutsiba intambo kunye imithambo kunye dumbbells.