Ukutshaja ukuba imilenze kunye ngeempundu: A iseti exercises; kwaye kwakhona ukusebenza

Zeziphi iintshukumo kufuneka zibandakanya efanelekileyo ezibiza ukuba imilenze kunye ngeempundu? Uqheliso on amandla kunye nonyamezelo, baqhele rhoqo zokwenza umthambo iindwendwe, azisoloko ngqiniseko isiphumo ngokukhawuleza kwaye appreciable - imilenze ahlale ndawo kakhulu yingxaki ngenxa zokumpompa, ngoko eqhelekileyo kunye umthambo lungiswa kufuneka kongezwe amasuntswana yoga kanye Pilates. Sibonelela ngeendidi epheleleyo eyenzelwe ngokukhokela abaqeqeshi imfanelo yaseMelika.

iqhawe III

Le Classic yoga ukuma, nekucetyiswa ukuba ukuqalisa nasiphi na isakhiwo okanye superset ejoliswe kuqeqesho kwamathanga izihlunu kunye shins. isigxina wakho weveki ukuba imilenze ziya kuba isebenze ngakumbi xa ufaka le intshukumo elula ucwangciso eziqhelekileyo. "Warrior III" ivumela kuphela ukuba nsinya izihlunu kwiindawo yingxaki ukususela esinqeni phantsi, kodwa ukugcina kwezihlunu kumaphepha-ndaba.

• Yima ngeenyawo zakho ndawonye. Ke phakamisa umlenze lakho lasekhohlo, bawurhuqa sock nihle ubunzima bomzimba kwi abanye ukuma umlenze ngqo ekunene. Qhubeka ukuze uphakamise umlenze ekhohlo kuthoba intloko umntla yonke imihla de umzimba yakha umgca othe ngqo oxwesileyo ukusuka intloko ayinakuthi kwiinyawo. Gcina iingalo zakho eyayingqalene emacaleni. Ukubandakanya ab kwaye uqinisekise ukuba ekhohlo umlenze, idolo, bembande neenzwane sele kumgca enye. Hlalani kule ndawo, wakhangela phantsi kunye nokugcina umva wakho ngqo kangangoko kunokwenzeka. Kubalulekile ukuba idolo lungelo akuxhomekekanga ayinakolulwa ngokupheleleyo; iziko womxhuzulane iwela embindini unyawo. Gcina pose ngenxa phefumla ezintlanu, ngoko ngokucotha ubuyele babemile.
• Tshintsha unyawo uphinde.

Ndichopha "uSihlalo"

Ukuba unomdla ezibiza ukuba imilenze kunye amathanga kwaye ongazifuniyo dumbbells kunye nezinye projectiles, ziwuthathele ingqalelo lo msebenzi elula. Ndichopha "uSihlalo" kwakhona inzalelwane yoga, Awudingi kwizixhobo ezongeziweyo kulungiselelwa kuyo. Kwelinye icala, ukuba unayo kwiincam zakho zomnwe kusihlalo ezininzi eziqhelekileyo ukwenza olu ukuhlamba kulula kancinci.

• Qala ngokwenza indawo emi kunye khwitshi ukuba esitulweni (ungenza ukwenza ngaphandle), iinyawo zakhe phezu ububanzi ibhanti. Ukulinganisa ubunzima bomzimba kwi izithende zakho, qhelisa isisu sakho, bagobe umntla phambili ngelixa ngokucotha yandisa izinqe kunye neempundu kwicala kwesihlalo esitulweni. Misa nje phambi kokuba ahlale phantsi, uze ubuyele babemile, musa ukulibala zizame izihlunu ezingenakukhonkotha kulo msebenzi.
• Yenza iiseti ezintathu kophindo 10-15.

lunge Cross ku Dynamics

Ukutsibela - Classic intlawulo elwe phantsi, kodwa kakhulu obungabangeli mdla kwaye kunokubangela ukuba nesithukuthezi abo bamthandayo iintshukumo obuluqilima kunye nokulungalungiswa umdla. Ukuze ukuba uthole nesithukuthezi, zama cross-lunge in Dynamics - engaqhelekanga, kodwa umzimba kakhulu kunokwenzeka ukuba bonke abafuna ukuthenga iintlobo enomtsalane kunye zobufazi.

• Yima ngeenyawo zenu phezu ububanzi ibhanti. Misela bucala unyawo lwasekunene kwikonw ngekona umva, ngokungathi iinyawo zenu phezu iintolo watch dial lokwalatha 7:00. Ukugoba amadolo omabini ukufumana kwindawo yoqobo ukuba uhlaselo. Tshekisa esifubeni sakho phambili kwi-engile degrees mathathu wanikina phezulu naphantsi izihlandlo 10-15. Yimani nkqo, nijike izidanga 180 ukwenzela ukuba unyawo lwasekunene waba phambi. Singaphindi kwisikhundla ezivunywa uhlaselo.
• Lawuzamazamisayo phezulu naphantsi izihlandlo 10-15 ngesandla nganye, ukugqiba iseti. Yenza iiseti ezintathu.

lunge Low ngemilenze ngqo

Lo msebenzi wenziwa babemile. Kubalulekile ukukhumbula ukuba elungileyo intlawulo elwe esisu kunye nemilenze lisoloko libandakanya izihlunu enixabana amaxolo (kwaye ingakumbi eendaba) kulo msebenzi; lunge eliphantsi kunye nemilenze ngqo asinto Kwimeko ongasetyenziswayo kuyo lo mgaqo.

• Yima ngeenyawo zenu phezu ububanzi ibhanti. Ngoko emva off unyawo lwasekunene umva bewuhlisele semo yokuhlasela ngokubeka idolo lakho lasekhohlo phezu neqatha. Phakamisa isandla ngqo ngentla kwentloko yakho Ungayami phambili ukusuka esinqeni kunye. Ukwehlisa isifuba phambili ukuya ezinqeni njengoko izandla bafikelele phambili, kwenyusa. Phakamisa umlenze wasekunene lo gama nokolula ekhohlo. Bamba le isikhundla Ukuphefumla emithathu uze ubuyele isikhundla uhlaselo.
• Yenza milembelele ezintathu, ukutshintsha imilenze uphinde kwelinye icala iseti.

Lunge "emkhenkceni"

Inikezela ngelona umlenze entle umthetho uyasebenza zonke izihlunu enkulu kwamathanga kunye shins.

• Qala ngokwenza indawo emi, iinyawo zamagxa nobubanzi ngaphandle, iingalo emacaleni enu. Thatha linyathelo elikhulu emva umlenze sakhe sasekhohlo, wawela ke kwikonw ngekona ukuya elunyaweni ekunene. Ngelo xesha ukutsala ingalo ngqo yaye ecaleni, kunye ukugoba lakhe lasekhohlo ngesandla kwi engqinibeni niyibeke phezu nomlenze wasekunene. Xhumela kwi ekhohlo yi umgama iisentimitha ezimalunga nama-60, uze ubuyele endaweni yaso yesiqhelo.
• Phinda kwelinye icala. Yenza iiseti ezintathu koboniso lwe-20.

umlenze lift

Le abize kuba iinyawo kufuna into ezimeleyo - esitulweni. Ukuzilolonga ijolise ekuqeqesheni quadriceps nabo iluncedo kubo bonke abo silangazelela okwaziyo kunye nemilenze anobungozi.

• Yima nkqo, ejongene esitulweni. Phakamisa unyawo lwakho lwasekunene kunye isithende ezinqinileyo kwisihlalo. Qiniseka ukuba idolo lakho lasekhohlo ayenziwanga kuyalungiswa, ngoko phakamisa unyawo lwakho lwasekunene off esitulweni iplagi umlenze ude uzive imimoya quadriceps. Ukubamba umlenze ephakanyiswe emoyeni, agobe idolo lakho lasekhohlo, ukuqondisa nzima kancinane, ngokungasingisi eqondisa ngokupheleleyo.
• Yenza milembelele 10-15, uze wenze lo msebenzi kunye nezinye emlenzeni. Kukhuthazwa iiseti ezintathu.

Ukutshaja ukuba imilenze varicose

Iintlobo ngeentlobo ukutsibela kunye squats - a izinto zakudala kunye enamandla kakhulu anokuthi xa umbandela weeveki ukwenza ezimpundwini elastic namathanga - anobungozi. Kodwa kukho amaxesha xa umthwalo onzima enjalo phezu imilenze nje into contraindicated. Yaye uninzi zonke sithetha emithanjeni varicose.

Ukuba ufumana ngokwakho ezinyaweni olujikeleza "spider" okanye "lenkwenkwezi", sifanele ukuba iyaphucuka indlela endikhangeleka ngenxa yegazi. Ukuba isenzo yokugqibela ulusu oluhlaza omkhulu-veined, kusenokuba kakubi ukuya kugqirha-phlebologist kwaye acaciswa, akukho nokuba imeko yakho eqhelekileyo kakhulu sisifo nemithambo - mithambo varicose. Xa ucwangcisa diagnosis aziqali khawuleza ukuba ucaphuke, nokuba isifo sibe free ukuzibandakanya kwimidlalo, eyona nto ibalulekileyo - ukuba uyigcine le mithetho elula nokuthintela ukuhamba kwegazi kakhulu ukuya kwiziphelo asezantsi.

Iingcali Kucetyiswa kwemali varicose umlenze ibandakanya ezi ntlobo zilandelayo umthambo:

• ukuhamba ngeenyawo (ukuhamba);
• iiklasi isithuthuthu izinzile okanye umqeqeshi okweqanda;
• ukubaleka engceni okanye treadmill;
• nawuphi na umsebenzi lwenziwa xa uhleli okanye ulele isikhundla.

reviews

Njengoko umthetho, uninzi ncomo ezimbi zivela kwabo ngamaqondo ahlukahlukeneyo, ubunzima ngenxa yezifo nemithambo. Ngenxa yokuba phantse yonke ukuyibiza ethandwayo izandla, iinyawo kunye namaphephandaba iquka ukutsibela ayisosinyanzelo kwaye squats, abafazi abaninzi baqala ukuba baphile ubomi obusempilweni, ngesiquphe kufumanisa ukuba impilo-ntle yabo, phezu koko, iya isiba mandundu. Indlela yokuthintela zisiba likarhulumente sifo, isantya uphuhliso imithambo varicose kwaye ngaxeshanye ukuqhubeka uqeqesho imidlalo rhoqo? Landela iingcebiso neembaleki abanamava kunye yezo zinethamsanqa abaye boyisa ingxaki imithambo varicose elinenkqubela fumene imilo oyifunayo.

• Kuphephe zokuqeqesha ukukhulisa ubunzima kunye nokuphakamisa weight. Ukuba uqinisekile ukuba kuphela amatye kunye nezinye oonokrwece enzima kuya kukunceda unciphise umzimba kwaye ibe namanqina emile kakuhle, qiniseka ukuba ibe inkqubo imfanelo siqu ukuba naziphi Cardio wenze okulungileyo yakho yesiqhelo emva kokugqitywa samandla ukuzilolonga. Kungcono ifanele le iiklasi njongo kwi ibhayisekile izinzile okanye kwivili elijikelezayo, kwakunye abaqhelekileyo ehamba ngamandla. Kuyacetyiswa ukuba anxibe ucinezelo ingubo ekhethekile (iikawusi, iithayithi) ngexesha imithambo, nokuba yinto nje emfutshane ezibiza kuba iinyawo.
• Ukuba kunokwenzeka, ukuphelisa izinto ezifana kokuhlala ixesha elide kwi bar, sitapy, ukujiwuza kunye ukutsibela. Ukuba oku akwenzeki, enye kuluhlu imithambo nge Cardio.
• Ukuba umsebenzi wakho okanye yokuphila icebisa ukuma elide okanye ihleli kwindawo enye ngaphandle kokuphazamisa, zama kangangoko kunokwenzeka lokujikelezisa ubunzima ena iinyawo zakhe, kunye izithende kunye ukubuyela iikawusi. Ukuze wenze oku, uwela kancinci ukususela isithende ukuya toe.
• Kuphephe ukunxiba izihlangu kunye izithende aphezulu okanye bamba imifuziselo ezifanayo ezi zihlandlo ezininzi ezizodwa.

Khumbula ukuba impilo yakho - ezandleni zenu. Iiklasi ezemidlalo ezichanekileyo uncedo ukugcina luphile iminyaka ezayo.