Umthambo molo bobabini abasetyhini kunye namadoda. Le sethi intle beemvavanyo ukuba ukuzilolonga ekuseni

Good exercise kusasa kuphela kunceda ukulawula ubunzima bakho, kodwa kwakhona ukuthatha unonophelo lwempilo kunye nemimoya emihle, oko kukuthi kakhulu ebaluleke ngaphezu ekulweni utyebile. Ukuba bazuze, ukuba siwenza iyafaneleka ngokucwangcisekileyo. Kunzima ukuchonga iseti ilungileyo kusasa umthambo, ngokuba umthambo omnye ukhetha ngokwabo, ngoko siyaqhubeka ukujonga ezinye iinketho ezilungileyo.

akukho coffee

Abantu abaninzi zisenamathandabuzo malunga nomsebenzi ngokwasemzimbeni ngakumbi ke uqheliso kusasa. Ukuze niphume kokoma kweemeko kusasa kusetyenziswa yekofu okanye douches. Kodwa ke kuphela ivuselela ongavelisi ukushukumisa umzimba, kodwa kuphela ukuba umzuzwana ukozela buthuntu nokudinwa.

A imithambo kusasa ukunika isiphumo eyothusayo - ukuba ndimvuse yonke ephilayo, kwezihlunu ekhokelayo, uze ubaqononondise umntu ngosuku. A ishawa ebandayo okanye ikomityi yekofu kuchaphazela kuphela ingqondo luvo, yaye ukuze sivuke ngokupheleleyo phezulu, kufuneka ukuvula izihlunu kunye namalungu. imithambo molo ukumelana nale ngxaki aze anike umntu mood olungileyo kwesi- imini yonke.

Ukusetyenziswa yoqeqesho umzimba kusasa

Ngaphambi kokuba sijonge iseti kakuhle imithambo Kuba eyeyomzimba kusasa, masifumanise ukuba yintoni na umsebenzi kusasa luncedo.

Eyona nto ibalulekileyo ukuze ukunika ntsasa umthambo - ukufunyanwa eziphilayo. Kodwa oku kunokwenzeka kuphela xa inkqubo le ndlela, nto leyo ibandakanya kungekuphela uphumezo rhoqo, kodwa ke ingxaki kancinane ukuzilolonga. Ngokukhawuleza emva zibiza, u va njani "esezansi 'umzimba: mood liyaphuma, kunye neeseli zobuchopho kwaye luvo uqalise ukusebenza ngokupheleleyo. Konke oku ekugqibeleni kukhokelela ekubeni impumelelo ezintsha aloyise nasezindulini ezinqwenelekayo.

Imithetho abulawe kwentlawulo

Ngento yonke enye into kusasa uqeqesho nokungqubana imithetho yayo kunye nemigaqo, emva koko, sinako ukuqinisekisa isiphumo yodidi oluphezulu. Kungenjalo, nkqu umsebenzi kusasa elula kunokukhokelela neziphumo ezibi. Makhe sibone ukuba yintoni ekufuneka uyenze ukuze ufumane exercise sawubona:

1. Ngoko nangoko emva uvuka awukwazi ukuyilayisha umzimba kunye umthambo enzima - oko esilimaza ukusebenza kwentliziyo.
2. Ukuzilolonga Kucetyiswa ukuba uqale ngqo ebhedini. Ezi kungabandakanya: ukuzolula, eguqa iingalo kunye nemilenze, ilenze isiqu, kunye nezinye iintshukumo ezilula.
3. Ukuvuka ebhedini, musa nangoko ukuqalisa ukutshajisa, kufuneka kuqala anike neeseli zobuchopho kwaye kuhlangana imizuzu embalwa ukufowuna. Ngeli xesha nikhe nihlambe. Ngoku sinako ukuqhubeka ukuya nesakhiwo esikhulu ukuzilolonga.
4. Kuyimfuneko ukuba zithathele ingqalelo eyodwa ukuphefumla, kuba oxygenates iiseli kwaye yandisa sethowuni zomzimba.
5. Asinto peretruzhdaetsya kuyimfuneko, ukususela njongo iphambili bamthethela - ukuluvusa, kungekhona ukumpompa izihlunu esifubeni. Ukuba eziphilayo ithatha iziganeko of ukudinwa, kufuneka ukuphulaphula.

Le mithambo kakhulu imithambo ekuseni

Yashukunyiswa liphezulu umzimba kunokufikelelwa kuphela xa uqheliso kakuhle ekhethiweyo. Njengokuba mhlawumbi uyazi, kukho inala ubuchule kunye kusasa iintlobo zoqeqesho ngokomzimba. Njengoko nawuphi na umdlalo, kukho imisebenzi ezisisiseko ukuba yinxalenye yayo nayiphi na inkqubo kakuhle ebhaliweyo. Makhe sihlolisise kubo:

1. Le ndawo entanyeni. Apha ukuba sisebenzisa le ukuthambeka standard, ukujikajika kunye njengokujikeleza entloko, nto leyo iphucula igazi kuqukuqela ingqondo ukushukumisa umzimba uphela.
2. Hands. Qala ukuzifudumeza amalungu ngamanqindi ukujikeleza acetyiswayo okanye izandla, serried kwi "isikrini". Ngoko kukho ukujikeleza kunene neengalo ekugqibeleni evuleke ngokupheleleyo.
3. Izindlu. Siyaqhubeka ukukhumbula kwikharityhulam yesikolo. Emi ngeenyawo ngaphandle kwi ububanzi egxalabeni, kufuneka enze umzimba anencasa elilinganisiweyo tilts phambili, ukubamba iminwe, kwaye ngokuyinene - iintende, sex. Emva koko, wabeka izandla zakhe phezu bhanti, kuyimfuneko ukwenza isinqe ujikelezo. Kuhleli kuphela ukwenza nokujikeleza lateral. Ukuze wenze oku, uhlala omnye isandla phezu esinqeni, kunye nezinye runs kwicala ukuthambekela.
4. Imilenze. Ungaqala kunye jinga ezifudumeleyo-up phantsi. Asimele awazise ukuphakama ezibalulekileyo. Umlenze nganye iya kuba yanele oojingi 10-15. Inqanaba elilandelayo - amawa iinyawo ecaleni. Emva koko, yenza kujikelezo elijekelezayo lwe idolo. Kwaye ekugqibeleni - squats. Maze bamcenge ukuba onke amandla, kuba ukwenza imithambo.

Njengoko ubona, isakhiwo Akukho nzima. Kufanelekile ukuba wonke kwaye ivumela sele emva iiseshoni kuqala ukuziva kwakhula amandla. Kodwa mood entle kusasa kunceda umntu ukuba enze inkqubela imini yonke.

Ukongeza imithetho jikelele, kukho izixhobo ezikhethekileyo ukuba zenzelwe uluhlu sincinane abantu; ngokwahlukeneyo amadoda, abafazi kunye nabantwana, ngokuba abo bafuna ukunciphisa umzimba, okanye ingqalelo kwi ariya ethile ingxaki, abakhubazekileyo, njl Okulandelayo, siye sihlolisise .. amaziko abasetyhini kunye namadoda, kwakunye ukuncipha.

Uqheliso for Women

Abafazi zibiza yinto eyahlukileyo kancinane madoda omabini ngokubhekiselele umthwalo, yaye umgaqo umthambo. Ngoko ke, makhe sijonge lo msebenzi kakhulu yimpumelelo, ekufuneka zibandakanye uqheliso best kusasa kukhulelwa asetyenziswa ngabasetyhini:

• ehamba phezu komhlaba kunye ukuphakama eliphezulu emathangeni;
• ukuwela iminwe yakho uze uyifake ngazo unedolo elinye, ufuna kancinane ukutsala omnye umlenze phambili kwaye enze aphambuke;
• ndayame emva bathela umva izandla zakhe ngasemva kwakhe, ukuba azabalazele ngeminwe zakho iinzwane, ngoko agobe - njalo isangqa;
• iinyawo zamagxa nobubanzi ngaphandle. Entliziyweni isandla ngasemva entloko, kwaye eyesibini - ebhantini. Eyenziwa umntla ukhangele ingalo yesibini;
• abeke izandla phezu bhanti, enze intloko ukujikeleza;
• ukujikeleza wamnikela kwi engqinibeni, yaye ngoko nomlenze joint;
• squats;
• bekwayame eludongeni, khosi phakamisa amadolo yakho esifubeni sakho;
• kulala kwindawo othe tyaba yaye, ayeguqa ngamadolo, ukutsala izandla zakhe esifubeni sakhe. Kule sikhundla ukuze uphakamise umzimba;
• yaye ekugqibeleni - umthambo gentle lokuba izihlunu esiswini.

Yonke imisebenzi yenziwa izihlandlo eziliqela kwicala ngalinye (ukuba undoqo oku kubandakanya).

Best kusasa umthambo ukuze oyindoda womelele

Umahluko phakathi kwabasetyhini kunye nemithambo kusasa abantu lungabonakaliswa kule theyibhile ilandelayo:

Njengoko ubona, umahluko phakathi inkunzi indlela nemazi, kodwa hayi kubaluleke kangaka. Okungcono imithambo kusasa amadoda ingabandakanya ukuziqalela ngezi zinto ezifanayo abafazi, kodwa ugxininiso phezu kubulawa amandla. Ukuze uphephe phindo, siphawula kuphela ezo umthambo ezifakwe kuphela kuluhlu la madoda athi:

1. Okanye a Cardio elungileyo, kodwa hayi kanti izifaka kuthathwa babizwa ngokuba "isithunzi yamanqindi" kunye dumbbells ezincinane. Kunqweneleka ukuba athintele ngokwayo ayekelele kwaye kananjalo enze iindidi ujikelezo ngesandla kunye linegunya izindlu.
2. Nangona sithetha akuba, kunokuba Amazing ngokupheleleyo, nje ezimbalwa ukutyhala-ups ndaxhwitha-ups umntu ayinakukukhathaza. Ingakumbi ukuba asebenze phantsi kolawulo uze uzame wolule kwi kwincopho.

Ezinye ukuzilolonga ezifanayo nemazi, kuphela inani kophindo kufuneka zandiswe.

Best kusasa umthambo ukunciphisa umzimba

Abaninzi baxhalabile malunga ingxaki umzimba. Ngokuba abantu abanjalo kukho indlela ekhethekileyo olulandelenayo kusasa, bengavumeli nje ukushukumisa umzimba kakuhle, kodwa ukuba balahle umzimba umfana.

Umahluko yalo imbaxa kukuba ibandakanya umthwalo lekhamera. Ngoko ke, phambi kokuba enze lo msebenzi, kufuneka ukuba umzimba wakho ukuba bavuke ngoncedo beemvavanyo ezichazwe kwicandelo lokuqala. Kukwacetyiswa kwakhona ukuba usele iglasi yamanzi phambi kokuba uqale umsebenzi.

Esi sakhiwo kwasa uqeqesho ebonakalayo ukunciphisa umzimba kubandakanya le manyathelo alandelayo:

1. Kulungele up. Oku kusenokuquka nokuxhuma, evuna iingalo zayo neentungo, uzijukelezo umntla we isinqe. afaneleka kahle njengokuba ukukhanya njengomtyibilizi efudumeleyo ixesha elifutshane, ukuquka treadmill.
2. Study izandla. Ukuze wenze oku kufuneka dumbbells ezincinane. Benza zonke iintlobo ukugoba, ekhwela kunye nokuzibhetya. Ngoko ungenza iindidi yokutyhiliza-ups, nto leyo yenza ukuba izihlunu ibhanti esifubeni.
3. Kwaye ekugqibeleni, oku kuya kuba luncedo ukwenza isethi squats. Eyona nto ibalulekileyo - musa sukela kwaye ulandele buciko.

nangona kunjalo Njengoko ubona, ukwehla kobunzima ayikho bamthethela umgcini lula womserbia kakhulu nzima ngakumbi (ngakumbi amadoda), iphumelela ngakumbi. Kodwa phinda - akukho mfuneko ukuguqula imithambo intsasa ukumpontshwa kakhulu umzimba wonke ukuba aqhumisele ngamanqatha. Oku kufuneka kwenziwe ngexesha elahlukileyo.

Elwe njalo-physical education kakhulu ebaluleke ngaphezu ubude bayo. Ngoko ke, ukuba ufuna ukwehlisa umzimba, zama ukwenza ubuncinane intlawulo encinane yonke imihla.

Ngoku amagama ambalwa malunga nezinye iindlela kunye Ukuvuya womserbia.

complex yanda

imithambo ekuseni Good kunokuba ngokukhawuleza. Kubaluleke kakhulu, ngenxa yokuba indoda mihla esoloko isebenza ngaphandle kwexesha. Kukho, umzekelo, imizuzu eli-10 amisiweyo, leyo, ukuba ezimfutshane ivumela ephilayo ngesiqhelo qwa kunye recharge. Oku kuquka ukufunda non-ngxwaba onke amalungu kunye namaqela kwezihlunu enkulu.

Qigong

Ukongeza iintlobo umgangatho wokufundiswa umzimba kusasa, kukho kwakhona indlela emangalisayo Chinese ebizwa Qigong. Ngokutsho abenza abaqeqeshi, it ikuvumela ukuba ugcwalise nje umzimba kunye vivacity, kodwa isantya abalupheleyo, aphilise izifo ikudika. Le ndlela isekelwe phezu kokufumana wokuphilisa amandla ezintle.

abantwana imali

Ngokwahlukeneyo bodwa inguqulelo eyoonyana uqheliso kusasa. Esi sakhiwo ifumaneka ngeendlela ezahlukeneyo kwekharityhulam yesikolo. Kukhuthaza uphuhliso sempilweni komzimba lo mntwana, ngaphandle sithwalisa kumzimba uselula, yaye okona kubalulekileyo - nto ilungiselelwe njenge uhlobo lomdlalo evumela ukuba nomdla nkqu amatakane kakhulu noko amnye ebantwini.

isiphelo

Le mithambo ekuseni kakhulu kunokuba ezahlukeneyo lomntu ngamnye. Thina lidilizwe imigaqo esisiseko kuphela, eyayiqwalaselwe ubhetyebhetye kwaye luyasebenza. Njengoko ubona, abaninzi imigaqo akusasa usebenzisa esiqhelekileyo ukuba ngamnye kuthi ukususela ebuntwaneni. Ngoko ke akukho imiqobo kwimpilo entle oomoya, akukho! Eyona nto ibalulekileyo - musa ukulibala ukuba abize ezifunekayo ukuvuseleleka kwaye ongabunyamezeliyo sindisa!