Wonder kuyi ekhaya: indlela ukususa isisu ngelaphu ukuze nokucoca

Kwidabi nxamnye nabantu abatyebe ukuzama ukuphembelela indlela umzimba ukuze ukuba 'ukunika' ezizaliswe ukusetyenziswa kwixesha elizayo, usebenzise indlela yamanqatha otshisayo. Ukutyhubela iminyaka, umzimba hoards oko uhlala elalingazange lisetyenziswe: ukutya ekhoyo osidingayo ayikho umsebenzi onzima kuyavuza, yaye uba ewayo isisu ngakumbi buqapheleke.

Indlela ukususa okuza iminyaka?

Lo mbuzo uya kungekudala emva esibhekene bonke abo zikhetha kwemini yeholide ukonqena, umthambo iqwalasela umsebenzi wabo onzima. imisebenzi umzimba ngokuyimfuneko kuchaphazela imbonakalo iitapile esofeni sloths, ngeenkani ehleli edesikeni computer. Sikrwaqula ngemini esipilini nye, kutshanje kusekho mfazi omhle slim ifumanisa ukuba lifikile ixesha lokuba ukususa isisu.

Ngoncedo usula zokucoca kunokubangela umzimba ukusebenza nokunyusa ukusetyenziswa osidingayo. Kuba ishishini lady lokucoca ikhaya uxakeke kakhulu buyisela isigxina ngemihla. Kodwa ukuba aqhumisele ngamanqatha kufuneka kwenziwe ngesantya noko ziphilile, ubuncinane imizuzu eli-30-40 ngosuku, ngoko ukuze ufumane ukubila elungileyo. Akunakwenzeka ukuba indawo ngendlela eqhelekileyo yesiqhelo umthambo olunzulu aerobic. Nangona nje pre-ukuzilolonga ashushu-up oku kakhulu elungileyo.

Lo mshini ngcono

Ukuba injongo kukuba ukuthatha ukususa isisu usebenzisa amalaphu zokucoca, kungcono ukuba silisebenzise ngendlela eyahlukileyo capacity: ungakha ukusuka kwamalweyile ngendlela engaqhelekanga kakhulu kwaye ngexesha elinye kumqeqeshi olusebenzayo. Omnye eze bakhumbula ukuba izinto kufanelekile ukwenzela uqhubekeko okanye bezihlikihla isisu, kodwa indima yethishyu nto kakuhle kakhulu ngakumbi. Iya ukunyanzela umzimba ukuya kwi ngesantya ngamandla kangangokuba ukutshisa yokugcina ezityebileyo Ngokuqinisekileyo kuya isebenze.

Susa isisu ngelaphu nokucoca ekhaya ungakwazi ngokukhawuleza yaye, okona kubaluleke kakhulu, ngokusisigxina. Into oza kutsha, akayi kubuyela ukuba agcine kamva inqanaba efunekayo umzimba nidle okulungileyo; ngaphandle itye, kodwa elungeleleneyo. Nakuba kunjalo, ukwenzela ukuba uqale inkqubo ilahleko amafutha, kubalulekile ukuba sidibanisa ukwenza umthambo kunye namandla.

Imithambo on kwamalweyile

abafundisi Sports babonise indlela yokukhupha isisu ngelaphu okuhlala, ukuba zenze umthambo elukhuni umthambo aerobic, yaye ukuze ahluze eendaba.

calories aqhumisele ngamanqatha ngokukhawuleza zonke wachitha kwimo aerobic. Ngoko ke, ejolise ekunciphiseni isisu, kubalulekile ukufumana zonke izihlunu ezinkulu umzimba - ngasemva, imilenze, esifubeni - ukuba ukusebenza ngamandla ngokwaneleyo. Izihlunu - kubathengi eziphambili amandla, bona "ninamathele" amafutha ngokukhawuleza, babe bona ngokuqina.

Nayiphi umthambo aerobic uyakwazi ucinga ukususa isisu ngelaphu nokucoca? Ukuze usebenzise le usula njenge mshini, kufuneka kuphela kumphezulu ngokwanelisayo kakuhle emgangathweni, ezifana laminate. Kwamalweyile Icwecwe ngokugqibeleleyo parquet ezifana mucking abasebenzisi ukwenza ikhaya labo kwirejista lwezixhobo zemidlalo.

Exercise: indlela ukususa isisu ngelaphu ukuze nokucoca

Ekhaya, lo msebenzi aerobic ungenziwa kusetyenziswa isiphumo yesilayidi laphu saa phantsi. Kufuneka sithembele izandla neenyawo emgangathweni, kunye iikawusi sneaker Mfuleni phantsi ngeqhiya. Ukusuka kwesi sikhundla, enze imisebenzi ezimbalwa 2-3 iiseti 8-24 kophindo.

1. Ngaba iintshukumo, ngathi xa enjengokugwencela entabeni, ezitshibilizayo iinyawo zenu ngexesha, etsala ngamadolo yakho emagxeni akho njengoko siphefumla; isisu ngo, emva ukugcina tye; ngcembe ukwandisa isantya.
2. Yenza intshukumo efanayo, kodwa ngeenyawo zombini kwaoko; tsala intshukumo ongulo amadolo omabini esifubeni sakho kwaye umva ukuya kwindawo yokuqala.
3. Slide imilenze ngaphandle ngokutsha-xhuma.
4. Dibanisa zonke zontathu iintshukumo kwiseti mnye: ukwenza kubo omnye amaxesha enye ukuya ku-8 ngaphandle ikhefu.
5. Ukuqalisa eqhiyeni kwaye wenze intshukumo ekhawulezileyo emhlabeni, simulating lokuqhubeka skier, unyawo omnye umba phambili, omnye ngasemva yanjalo. Iinyawo kufuneka icinezelwe ngokupheleleyo kumphezulu isithende ukusuka emgangathweni singanichithi. Amanyathelo ukwenza encinane, kodwa fast ngokwaneleyo.
6. Thatha amathuba ngokuhambisa ukutsibela nzulu unyawo phambili, ukuthatha umhlobo yakhe, waphakamisa isithende ukusuka emgangathweni. Movement kwenziwa kancinci ka-8.
7. Alternate ngokuhambisa fast sihlaselwa kade.

Amazing funny

Ukuze ususe ngempumelelo esiswini ngelaphu okuhlala, oko kuyimfuneko ukuze enze imisebenzi eyahlukileyo izihlunu esiswini zokumpompa. Ngoncedo a utyhala exercises isusa uya kuba umdla kakhulu ngakumbi iyantluko yesiqhelo yemihla ngemihla ukusebenzisa. Practice ibonisa ukuba intshukumo sliding lula ukwenza umthambo kwandisa ukusebenza kuphela.

Abaninzi lokuqala axakwe njengoko ukususa esiswini nge amalaphu zokucoca njengoko projectile kwezemidlalo. Yemifuniselo zokuqala abaqalayo ukuba kamva ziquka fun umthambo rhoqo ekhayeni bakho ukuze bamthande. Ngokukodwa ekubeni kunzima kangaka ukufumana amagumbi indlu, ukuba bazinikele ukuba imizuzu eli-15-20.

Le press on kwamalweyile

Indlela ukumpompa phezulu eendaba, indlela ukususa isisu ngelaphu ukuze ukucoca indlu, lingakanani ixesha inikwa umthambo ezintsha? Imibuzo efana kunika ingxelo ngabasebenzisi. amava abo bobuqili umzekelo kuya kukunceda ukuba wenze ukhetho. A esiswini flat kunokwenziwa, kunye nemizuzu 10-20 ngosuku. Umzekelo imiceli olulandelenayo kwi eendaba iza Ibanga ukuba isiphakamiso kwamalweyile.

1. Lala phantsi, izandla emva intloko, imilenze ngqo, amadolo ekhululekile, iinyawo phezu kwamalweyile. Qinisa zombini iinyawo ezimpundwini, kwangaxeshanye aphakamise amagxa, iingalo sifikelele kwamaqatha, nikhuphe. Buyela indawo yokuqala.
2. Phakamisa amagxa, izandla emva intloko, imilenze iye ezikhundleni luhamba ngesantya esincomekayo qinisa izinqe.
3. Le emagxeni bayavuka, izandla emva intloko, imilenze ngqo ukwenza slip ngaphandle-kunye.
4. Ukusuka kwindawo efanayo ukwenza iinyawo slip setyhula: ukutsala imilenze yomibini le ezimpundwini, Ndiyakubalungisa, ukuzala ngaxeshanye esandleni, ujoyine esangqeni uze uphinde kwakhona; wenze le reverse ilandelayo: ukuba ukusasaza imilenze yakhe, ninduluke niye ezimpundwini, ukuqondisa kunye.