Amantombazane amaningi angaziqhayisa ngokwemvelo ngemilenze emihle futhi enhle, ngakho ukuze ufeze amafomu oyifunayo, kuzodingeka usebenze kanzima. Ngenxa yalokhu akudingekile ukuya ejimini , njengoba kunele ukuqonda ukuthi intombazane ingayigubha kanjani imilenze ekhaya. Kukhona ukuzivocavoca okuphumelelayo okungadingi ukusetshenziswa kwezikhungo eziyinkimbinkimbi nemishini enamandla. Kumele kukhunjulwe ukuthi umphumela uyindlela edidiyelwe engahlanganisi imidlalo kuphela, kodwa kanye nokudla okunempilo.
Intombazane ingamqothula kanjani izinyawo ekhaya?
Ake siqale ngokuqalwa kwemenyu, ngoba ukulahlekelwa kwesisindo kanye nokukhula kwemisipha kuncike ekutheni ukudla okunomsoco. Okokuqala, kubalulekile ukushiya okumnandi, ufulawa namafutha. Imikhiqizo equkethe ama-carbohydrate alula yizitha eziyinhloko zesibalo. Kubalulekile ukudla ukudla okuningi kwamaprotheni, ngakho isilinganiso sansuku zonke singama-80 g, futhi lokhu kungu-150 g wenyama noma inhlanzi kanye no-200 g we-cottage shizi. Futhi faka emenyu ingxenye ethile yama-oatmeal, ama-saladi yemifino agqoke ngamafutha omnqumo, nezithelo esikhundleni sokumnandi.
Ukukhuluma ngendlela yokukhahlela intombazane ekhaya, qala ngomthwalo we-aerobic. Zibalulekile ekulahlekelweni kwamakhalori amaningi futhi ngokususa i-cellulite. Ngalesi sizathu , ukuhamba ngebhayisikili, ukugijima, ukubhukuda, ukujubha nokuzivocavoca kumasimulator akhethekile kufanelekile. Ukuze usebenzise imisipha, udinga amandla okulayisha, kodwa akunconywa ukuba usebenzise okungaphezu kokuphindwe kabili ngesonto, ngoba kubalulekile ukunikeza isikhathi somzimba ukubuyisela. Kulabo abanesithakazelo sokuthi bazungeza kanjani izinyawo ekhaya, kufanelekile ukunikeza izeluleko ngesidingo sokusebenzisa isisindo esengeziwe, isibonelo, ama-dumbbell noma ama-barbells. Kumele kuthiwa umthwalo kufanele wanda kancane kancane, futhi lokhu kusebenza kokubili isisindo esengeziwe kanye nenombolo yokuphindaphinda. Umsebenzi ngamunye kufanele uphindwe ngezigaba ezintathu, wenze izikhathi ezingu-10-25.
Ungasheshisa kanjani imilenze yakho ekhaya:
- Izikwele zineqhwa. Izikwele ziyisenzo sokuqala esikuvumela ukuba uthole imiphumela emihle. Sukuma uqonde bese wenza isikwele, uhla phansi ngaphambi kokuba ibanga elifanele lenziwe emadolweni. Ngezindleko zokuxosha imilenze nokunye okuzulazula ngezandla, yenza ukujula okuphezulu, futhi ngemuva kokufika, uhlale phansi futhi. Ukwandisa umthwalo, sebenzisa isisindo ezinyaweni zakho noma uthathe izimbongolo.
- Zaprygivaniya esiteji. Okokuqala udinga ukunquma isiteji, isibonelo, kungaba ibhentshi ukuphakama okufanele kube ngu-10 cm ngaphansi kwegolo. Kubalulekile ukuthi isiteji sizinzile. Hamba cishe u-30-40 cm kuwo, bese uqaqa ngamandla emilenze namathambo. Lapho umsebenzi uzosebenza kahle, thatha ama-dumbbells.
- Ukuwa. Ekhuluma ngendlela yokuphambanisa izinyawo ekhaya, awukwazi ukukhohlwa ngalokhu kuvivinya okuyisisekelo, okunikeza umthwalo omuhle kakhulu ezinkalweni. Sukuma uphakamise bese udonsa isisu sakho. Thatha isinyathelo esijulile phambili futhi uhlale phansi kuze kufike ama-90 degrees engxenyeni emgqeni wangaphambili. Buyela ku-PI bese uhlangana nomunye umlenze.
- Vuka emasokisi. Ukuze wenze imilenze yakho ibonakale enhle, udinga ukunaka yonke imisipha, kuhlanganise namathole. Hamba ngezinzwane zakho emagqumeni amancane, ekhaya kukhona ngokwanele nencwadi enamandla. Izithende kumele zibe emoyeni. Khuphuka kancane futhi wehle ezinzwaneni zakho. Ukwandisa umthwalo, sebenzisa i-dumbbell.
- Makhi. Hlala kuzo zonke ezine, ubeke izingalo zakho ngaphansi kwamahlombe akho futhi ubheke phambili. Gonsa umlenze, uguqe ngamadolo uye esifubeni, uguqe ngemuva, bese uwubuyisela ngokuphelele, uqondise. Yenza inombolo edingekayo yokuphindaphinda bese uqeqesha omunye umlenze.