Imfashini emilenzeni emincane, efana "nemifino", sekuyisikhathi eside ikhona esikhathini esidlule, manje ekuphakameni kokuthandwa kobuciko obuhlakani, okungafezwa kuphela ngokuqeqeshwa okuvamile. Uma kungenakwenzeka ukuba uye ejimini, khona-ke ulwazi lendlela yokucubungula imisipha yezinyawo ekhaya kuyoba efanele futhi ewusizo. Ukufeza imiphumela emihle, kunconywa ukulungisa ukudla . Kubalulekile ukukhipha ukudla okuphezulu kwekhalori, kanye neziphuzo ze-carbonated.
Indlela yokuphambanisa izinyawo ekhaya?
Kunezinkimbinkimbi eziningi ezingafani ezingenziwa ekhaya ngaphandle kwezingqikithi ezengeziwe. Ngaphezu kwalokho, cishe wonke umzimba uqhumisa hhayi kuphela imisipha yemilenze, kodwa futhi nezinyawo. Inombolo yokuphindaphinda ingalungiswa kuye ngokulungiselela kwakho, kodwa ukuze uthole umphumela, inani elincane kufanele libe izikhathi ezingu-15. Kubalulekile ukuqonda ukuthi yimiphi imisipha ehilelekile ekuqeqesheni. Uma umsebenzi ukukhukhumeza imilenze, khona-ke umthwalo kumele uwele ezinqulwini, kumabiceps nasezintanjeni zamathole.
Amathiphu okuthi ungashesha kanjani izinyawo zakho ekhaya:
- Ukuze ufeze lo mgomo, kutuswa ukuba udale isakhiwo esiyinkimbinkimbi, okuzoqukatha izivivinyo ezimbili zemisipha yomlenze kanye nezenzo ezimbili zemisipha ngayinye.
- Kumele futhi kucatshangelwe ukuthi umzimba omningi we-cardio uhlanganisa imisipha yemilenze, isibonelo, ukugijima, intambo yokuqhafaza, njll.
- Uma imilenze akuyona indawo yenkinga, ukuqeqesha kufanele kwenziwe kanye ezinsukwini eziyisikhombisa. Kungenxa yokuthi imisipha kule ngxenye yomzimba ibuyiselwa isikhathi esiningi.
- Isiyaluyalu siqala ngokuqeqeshwa kwe-cardio , okuzofudumala umzimba. Kusadingeka ukuthi ubambelele. Ukufudumala ngokwanele ukunikeza imizuzu engu-10.
Isiyinkimbinkimbi sokuzivocavoca
- Izikwele . Beka izinyawo ebubanzi bamahlombe, faka izandla zakho ebhande lakho noma, uma ufuna, ungathatha i-barbell noma ama-dumbbells bese uwabeka emahlombe akho. Crouch down kancane kuze kube khona ibanga elifanele emadolweni. Kubalulekile ukuthi bangayi emuva kwezinyawo. Lokhu kuyindlela elula futhi ephumelelayo kakhulu yokupompa umzimba ophansi.
- Ukuwa . Ukuqonda isihloko sendlela yokuphambanisa izinyawo zentombazane ekhaya, akunakwenzeka ukukhumbula lokhu kusebenza. Beka izinyawo zakho ububanzi bamahlombe akho. Ngomlenze wakho wokunene, phuma phambili ukuze kube khona ikona elifanele emilenzeni yomabili emadolweni. Isisindo kufanele sidluliselwe emlenzeni, okwakungumlenze, futhi idolo lomlenze wesobunxele akufanele lithinte phansi. Hlola ukuthi idolo lomlenze wangaphambili awuhambi eminwe yakho.
- Khuphukela esiteshini . Ungasebenzisa ibhentshi kulo msebenzi, isiteji esiphakeme noma enye indawo. Faka ebusweni bakhe, ubeke unyawo olulodwa ebhentshini futhi, uncike kuso, uphakamise elinye. Umlenze wokuqala ushiye entabeni, kanti owesibili uhla phansi. Ngesikhathi sokuzivocavoca, kufanele uqinise isisu sakho bese ugoba emuva. Ukuphakama okuphakanyisiwe kwebhentshi yizinga lamadolo. Ukwandisa ukusebenza kahle ezandleni ozodinga ukuthatha ama-dumbbells.
- Sukuma kuzinzwane ezinemizuzu . Ubani okhathalela ukuphambanisa amathole ezinyaweni ekhaya, ke lokhu kuvivinya ikakhulukazi kuwe. Ngokuzivocavoca njalo, amaqanda ahlongozwa kabanzi. Sukuma uqonde ngezinzwani, ugobe, ungahlali ezithende, ngokujwayelekile, ezinyaweni kufanele kube ukungezwani njalo. Ukwenza kube lula ukwenza lo msebenzi, kunconywa ukuba ume endaweni ethile, isibonelo, ngesiteji noma kumbundu.
- Makhi . Beka izinyawo zakho ebubanzi bamahlombe akho, bese ubamba izandla zakho ukuze uthole uhlobo oluthile lokusekela, isibonelo, phezu kwesigcawu noma itafula. Lokhu kuzogcina ibhalansi. Uma uphuma, phakamisa umlenze wakho emuva noma usiyise ohlangothini. Ukwandisa umthwalo, izisindo zingasetshenziswa. Ekuphefumulelwe, faka unyawo lwakho emuva. Phinda okufanayo ngenye inyawo.
