Imisebenzi olusebenzayo abafazi ekhaya

Kakade ke, onke umfazi amaphupho ukumila kakuhle. Nicinga ukuba kwiminyaka yakutshanje phantsi isibheno libhekisa kwindibaniselwano engaqhelekanga iimilo ngobufazi esinqeni Bukanomeva, indlela eya ubuhle - kuba iinyanga ezininzi yomsebenzi nge ikhaya okanye ejimini. Le ukhetho yesibini iquka ukufumaneka kwexesha ezamahala, izibonelelo zemali kunye nesabelo othile ukuzithemba. Ukuba gym ayithethi ungayithandi, akunamsebenzi: kukho esebenzayo iseti beemvavanyo ukunciphisa umzimba ekhaya. Kuba namankazana abo musa ukubandakanyeka kwimidlalo ngaphambili, kuya kuba yindlela qiniseka ukufumana imilo ayinqwenelayo intuthuzelo endlini yakho.

pushups

Amantombazana amaninzi ndikuthiyile-Push-ups ukusuka kwiintsuku zesikolo. Oku akothusi: a kwiiklasi physical education enqabileyo utitshala ihlola uphumezo elichanekileyo ukuzilolonga yamandulo. Uninzi nje kuvumela abafundi ukuba ekuchopheni, tyhala-ups kunye ukutsibela efunisela - yaye ekugqibeleni squats kukhokelela nengozi eyonyukileyo edolweni, ukuhlaselwa musa ukuba akukho isiphumo, nizihlabe-ups lokutyhala-ups ... umfundi nje andazi ukuba njani. Kwaye nkqu abo sele ziphunyezwe nasebudaleni inkqubela ebonakalayo kulo mdlalo, kwaye maxa wambi akakwazi ukuhlangabezana inomfana kophindo lwe le elula kwabasetyhini. Ngoko ke ukuba akukho nto ibitheni? ..

Kutheni kucingwa ukuba izandla push-abaqeqeshiweyo. Thatha ikhefu kule impazamo enkulu, kwaye khumbula ukuba, musa ukuqeqesha iingalo kunye nezihlunu isifuba kunye namaphephandaba. Ukubuyela ukusuka utsalo ukuya kwindawo yokuqala, kufuneka ukubandakanya izihlunu, kungekhona nje yokulungisa iingalo zenu, wacinezela kuzo, ubunzima ngokupheleleyo yomzimba wakhe. Ukulungele? ..

Indlela push-ups

Yima phezu ngamadolo kunye neentende amalungiselelo ukuze umgama therebetween obungaphezu ububanzi amagxa, iingalo kufuneka ihambelane kwamagxa. Somknite imilenze uphose ukuba uxhomekeke kuphela ngeenzwane kunye nezandla zakhe. umzimba Lower nje phakathi Isifuba kunye umgangatho akayi ezimbalwa iisentimitha, agobe ke ngengqiniba uze ubuyele yokuqala.

Ngethuba lo msebenzi kubafazi isinqe kufuneka kusoloko kuvuswa, nomzimba langoku.

plie

Igama lesibini lo msebenzi - "ukuhlamba uhlobo sumo." Oku kungenziwa dumbbells (deadlifts), kodwa wabaqalayo kufuneka uqale uguqulelo kakhulu elula, ngaphandle kokufuna izixhobo ezongezelelweyo.

A intshukumo elula, kodwa okumangalisayo kukuba kakuhle unika imilo ukuya ngaphakathi emathangeni kwaye iqinisa imisipha icala ngeempundu. Ngaba oko rhoqo, kunye neentungo mncane , kunye ngeempundu liqiniswe aqinisekisiwe.

Yima, ume ngeenyawo zakho ububanzi. Iinyawo kufuneka ujonge kumacala ahlukeneyo. umzimba Lower ngokugoba amadolo bakho kude kube kwamathanga eyayingqalene emgangathweni. Bamba le sikhundla, ngoko ngokucothayo phakamisa umzimba emva kwindawo yayo yokuqala.

esineendidi press French

Ukuba ucinga ukuba umthambo ukuze abafazi ekhaya kufuneka kuthunyelelwa siqeqeshe izihlunu esiswini, isifuba kunye neempundu Masiqwalasele ezandleni zakhe. Kaloku, ukuba umnqwazi iminwe elide nezihlahla ezingcakacileyo, kodwa njani izandla zakho ukuvelela? Nokuba ukhetha ilokhwe enemikhono kuba emagxeni kunene zibonakala zityebile kakhulu (Qaphela: yenzeka kwaye "abantu ezibhityileyo")? Ladies ezintsonkothileyo malunga kunene, bavame ukuthenga dumbbells uze uzame ukuba 'ukumpompa phezulu "zomfana. Nguwo lo intshukumo engalunganga, ngenxa imbonakalo ingalo eliphezulu ukuhlangabezana izihlunu ezahlukeneyo ngokupheleleyo - esineendidi ukuzilolonga apho kukho imisebenzi ezahlukeneyo kwabasetyhini. Phumeza ukuba nangaliphi na ixesha, njengoko ezi ntshukumo ezilula musa kufuna umgudu omkhulu.

Lungisa ndlela benching

Kuba esineendidi kwibhentshi cofa French thatha pose eqhelekileyo yokuhlaselwa yamandulo. Isithende kuphumla phantsi. Kwayama phambili phezu kwamadolo kungafihlwa yaye phakamisa isandla sakho ukusuka dumbbell phezulu kwaye umva, ukuya kwincam dumbbells ngokujonga eluphahleni. Nyusa kwaye sehlise ingalo ka-30 kwicala ngalinye. ubunzima projectile Optimal na lohamba nekhilogram enye.

Inyathelo-up

Le intshukumo ayisoloko ziquka umthambo ikhaya eqhelekileyo: amabhinqa ejimini bacelwa ukuba basebenze kunye iqonga inyathelo okanye izitulo ukuze enze kakuhle. Nangona kunjalo, ubukho bezixhono okhethekileyo yokuba akukho mfuneko; ngokwaneleyo ukuba indlu enganyangekiyo into nzima, onokuwatshintsha ngokukhuselekileyo ungenakuxhomekeka umzimba uphela. Iya ilingane, umzekelo, esitulweni oluthembekileyo. Xa uwathandabuze, ungasebenzisa kwaye upholstered ifanitshala ezifana sofas.

Step-Up yenzelwe kuqeqesha maximus gluteus kunye nezihlunu imisipha. Waye sikubonise kuqinisa ezinqeni, ivumela ukuba anike imilenze imilo ezibhityileyo ngakumbi. Ukongeza, lo msebenzi kwabasetyhini ngenkuthalo inxaxheba quadriceps, kuba kule nkqubo kufuneka ukuqondisa idolo lakho ngaphantsi uxhathiso.

Indlela ukuba ehle-up

Yima phambi linyathelo okanye isitulo kwaye ngokuqinileyo nxiba umlenze wakhe ngasekhohlo. Abahluza imisipha ekhohlo umlenze (kwaye yesibini - umzimba) kuphela, phakamisa umntla de akayi kuvela ngqo ngokupheleleyo le umlenze. Ukwehlisa umzimba umva kwada unyawo lwasekunene ochukumisa emgangathweni, kunye phinda.

Kubalulekile ukuba umzimba langoku lonke ixesha, kodwa yona incum - nokolula. Ukugcina imali kukuphepha ngokugqithisileyo tilting phambili okanye ngasemva.

ibhulorho

Ngoko ke akukho nani imithambo kuphela, kodwa kwakhona elula ngakumbi ngokubhekiselele indlela umthambo. Bridge - ngogqibeleleyo ukuze "zokumpompa" ye ezimpundu. Ukongeza, ukusebenza rhoqo lwesi sakhi kuzakugcina umva wakho usempilweni kwaye uphephe iintlungu.

Lala phantsi ngomqolo, agobe amadolo neenyawo ngokuqinileyo kuphumla phezu komgangatho. Phakamisa ezinqeni ukuze umzimba, ethabathela emagxeni ngamadolo benza umgca othe ngqo. Bamba le sikhundla, kwaye kuhla emva kwisigxina sabo sokuqala.

Umtya nge ngokuphakamisa izandla

Yanele ukuba ndiziqhawule umgangatho ngesandla enye indawo "umtya 'ukuba yenze ngempumelelo Ufumene, isiphumo esitsha qinile. Olu uhlobo lwe ukugogeka izihlunu static kuphucula ukuma kunye namandla umzimba izihlunu, ikwenza uzive ngcono, khangela mde kwaye uzive uyamthemba.

Qala uthatha indawo push-abadala, kodwa ukugoba iingalo zakho Ungayami wesundu yakho ngesa- ukuya kuma engqinibeni yakhe. Umntla kufuneka umgca ngqo ukusuka emagxeni kuma emaqatheni. Nsinya ab yakho uze ugcine kwindawo yangoku esinqeni. Phakamisa ingalo yakho yasekunene iye ngqo ngaphandle phambi kwakhe, kwaye xa wathatha izandla iincakuba kufuneka ukuba ibekwe umva phantsi. Bamba bar modified imizuzwana 5-10, ngoko kuthoba isandla sakho sokunene, uphose nangasekhohlo.

Yima phezu kwamagxa

Le mithambo kakhulu kwabasetyhini ekhaya zisekelwe asanas yoga. Njengoko yaziwa, umsebenzi yoga ebalulekileyo ngokwemiqathango kwakhona emzimbeni nasengqondweni ngokuvumelana kwabantu, nokugcina ulungelelwano phakathi ngaphakathi kunye nehlabathi ngaphandle. Ukongeza, indawo zocaphulo nga kakhulu ukunciphisa isiphumo engasi "orange Ixolo" evela ezimpundwini of cellulite. Iingcali Sicebisa ukwenza stand igxalaba, okanye ulale phantsi imizuzu emihlanu, emi ngeenyawo zakhe eludongeni, elowo ebusuku ngaphambi kokuba ndilale.

Lala ngomqolo niziphakamise imilenze yakho ngeempundu off emgangathweni. Qhubeka babathande kwaye afumane ukuze intloko yakhe de iinzwane uthinte emgangathweni. Beka izandla zakho phantsi umva lwakho inkxaso ukuqondisa imilenze yakho emoyeni, ukudala umgca ngqo ukusuka emagxeni kuma emaqatheni.

Khumbula ukuba intamo kufuneka ikhululeke emagxeni ngexesha ulwamkelo. Zama ukubamba esi sikhundla ukuze umzuzu ubuncinane enye, ngoko kancinci ukubuyela ukuma elele phantsi.

uqeqesho ngokupheleleyo

Ukuseta i omkhulu othi "libhinqa" izihlunu Amazing elungileyo, enze yonke entsonkothileyo ukuzilolonga ngasentla. Ngamnye kubo kufuneka iphindwe izihlandlo ezilishumi zizonke kwaye wenze iiseti ezintathu. Phakathi izikhundla ezahlukeneyo neentshukumo, kungakuhle ukuphumeza kuzo Cardio (isebenza okanye ehamba ndawo, ukutsiba intambo), yaye ukuba singaphumli ngenxa yokuba ngokukhawuleza intshukumo rhoqo kunye alternation uqeqesho lokukhulisa amandla kunye kardioelementami nga ziqinisekise wena a iziphumo olukhawulezayo eyanelisayo. Ukongeza, uqeqesho lokukhulisa amandla kwabasetyhini batshise calories ubuninzi kuphela xa zidityaniswe kunye noqeqesho nonyamezelo.

Ukuba ufuna ingqalelo indawo ingxaki ethile, khetha imithambo yakho bawathandayo zizibandakanye zibe kuluhlu yabo yesiqhelo. Good izinto eguquguqukayo enye kunye ombane static (umz, besuka elinye icala ukuya kuhlabana-okanye ngokugqwethekileyo, ukususela umthambo kwi eendaba - ukuya nesakhelo emagxeni, okanye ngokuphendululekileyo). Eyona nto ibalulekileyo - musa ukulibala ukuba umzimba womntu qho ukuphucuka, nto leyo ithetha ukuba kungekudala uza kufuneka imithwalo enzima, nangendlela entsonkothileyo.