Ukudla okunye akukwazi ukufeza isisindo. Kunalokho, ungaba nesisindo kubo ngaphandle kwezemidlalo, kodwa yini oyothola yona ekubuyiseleni ukushaywa kwamasonto kanye nokushaya kwendlala? Umzimba ophelile, isifuba esiwa phansi, i- cellulite ebonakalayo, isikhumba silenga isibindi, akusekho amandla okushiya ukusebenza kumbalo wakho.
Uma uzothola isisindo, qiniseka ukucabanga ngesethi yokuzivocavoca kwesisindo sokulahlekelwa kwesisindo: elula, esebenzayo futhi, okubaluleke kakhulu, ukuthi uyakuthanda. Ukulahlekelwa isisindo kuphela ekudleni ngaphandle kokunyakaza, ulahlekelwa izicubu ze-muscle, futhi amafutha ahlala engahlosiwe.
Lesi "senzakalo" sine incazelo elula: amaprotheni kulula ukuguqula umkhiqizo wamandla kunamafutha. Ngaphezu kwalokho, ungqimba lwamafutha emathangeni ethu, izikhwebu, isisu sasibeke ngokucophelela umzimba ukuba sithwale umntwana. Yingakho ngaphandle kokuvuselela okungeziwe, akulula kakhulu ukuhlukana namafutha amaningi.
Unokukhetha okulodwa - khetha ukudla okulinganiselwe (ngaphandle kokushaywa indlala nokudla okunzima kwe-mono!), Futhi ukhethe isethi yemizimba yansuku zonke yokulahlekelwa isisindo.
Yini okufanele kube umthwalo?
Lokhu sikhetha phakathi kwe-aerobics, ukugijima, ukuvocavoca, njll. Futhi umzimba awukhathaleli ukuthi yini esichitha khona amandla. Vula ikhaya lakho, ukhuphuke izitebhisi - konke lokhu kudla amandla, okusho ukuthi kusisondeza ekushiseni kwamafutha. Ukuzivocavoca umzimba kungcola kuphela kwamandla.
Ukuze udale umzimba, ukuze uwenze uvumelane futhi unwebe, ukugeza izitsha nokugcoba akwanele. Yingakho isethi engcono kakhulu yokuzivocavoca umzimba akubandakanyi umthwalo we-cardio on fat ovuthayo, kodwa futhi nokuzivocavoca amandla.
Ngakho-ke, sinikeza ukunakwa kwakho okusetshenziselwa ukuvivinya umzimba.
- Selula izandla zethu bese siqala ngokufudumala.
- Izandla ziphakanyisiwe, isandla sokunene sincishisiwe, sishiywe ngenhla kwekhanda, siselulela kwesokudla izikhathi ezine. Ngokufanayo siyaphinda ngakwesokunxele.
- Siwela izingalo phambi kwethu, ngenkathi senza ama-substeps. Siyaqhubeka ukuhamba, siphakamisa izandla zethu ohlangothini, sinciphisa izandla futhi sikhulise. Asimiseli izinyathelo, sifake izandla zethu ezingeni nasemgqeni we-unclasp. Senza ama-substeps enamandla, ukugoba nokuguqula izingalo zethu ezihlangothini.
- Ukuxosha, sithatha izandla zethu phambili futhi sizungeza emuva. Phindela emuva bese uphonsa izandla zakho. Siyagoba.
- Sidonsela ohlangothini ngesandla esinamandla phezu kwamakhanda ethu.
- Izandla eziboshwe ezinhlangothini zahlelwa eceleni, zenza ezintathu ziphendukele ngakwesokudla futhi sibeka izandla zethu ndawonye. Okufanayo ngakwesobunxele.
- Siqala ukushintshanisa ama-elbows. Sikhulisa ukuphakama ngokuxhuma izintambo phambi kwethu. Senza izimpukane ngezandla eziqondile.
- Sidonsa, sixhuma izandla zethu ekukhiyeni ngemuva kweminyango yethu, futhi siphinda futhi.
- Siphinde sithatha izandla zethu ekukhiyeni ngemuva kwethu, sigcine lesi sikhundla sinciphisa futhi sikhulisa ikhanda lethu.
- Amandla aqhaqhaqhakile, silula ikhanda emahlombe.
- Izandla ezinqulwini, uphendukela ngakwesokudla / kwesobunxele.
- Amandla ngekhanda, sithwala isisindo esisuka kwenye i-hip kuya kwesinye, ngokushelela ukushintshela kwesikhumba.
- Sigijima endaweni.
- Ukuqhuma: amasokisi ahlukaniswe futhi ahlangane; ukugxila eceleni, ngokulibaziseka kwendiza; ukugxuma endaweni ekuphakameni.
- Sihudula ngakwesokunene, sibhekene nesandla ngaphezulu kwekhanda. Ngokwenza kanjalo, vusa idolo ligobile emadolweni.
- Senza isinyathelo ngokungahambi kahle, siphume umlenze onomhlane.
- Siphakamisela umlenze futhi ngokuphambene.
- Senza ukuhlaselwa kwesi-3: isinyathelo esincane, esiphakathi nesikhathi eside ngokuhlaselwa.
- Senza ukuhlasela kwesithathu emuva.
- Siphinda ngokulandelana okufanayo kusukela kokuzivocavoca 15 kuya emlenzeni wesibili.
- Sigijima endaweni.
- Sidlulisela isisindo kusuka kwesinye isiqhwa sesinye.
- Hamba phambili, izandla esihlalweni, izintambo phansi ubheke phezulu.
- Phakamisa izandla zakho wenze 3 emithambekeni enomswakama, welula izandla zakho phansi phakathi kwemilenze yakho.
- Enye isandla ngemuva kwekhanda, okwesibini ngokuqondile. Yenza izingcingo ziphenduke.
- Dlulisa isandla ngesandla ngemuva kwekhanda, vuka, ugobe, ushintshe izandla bese uphendulela kwenye ingalo nemithambeka.