Ngamunye wethu amaphupho omuntu omncane futhi ohlakaniphile. Kuyaziwa ukuthi indlela engcono kakhulu yokuzigcina isimo ukuvivinya umzimba njalo. Ukubhukuda, i-aerobics, ukwakha umzimba, ukuvocavoca - wonke owesifazane angathola umsebenzi kuye. Kodwa uma kungekho isikhathi sokuzivocavoca noma ezinye izinkinga kukuvimbela ukuba ungene emsebenzini, ungasebenzisa ekhaya. Abesifazane abaningi bakhetha ukufaneleka emakhaya, ngoba kulula - emva kwakho konke, ukuze uqale amakilasi, udinga kuphela ukunikeza isikhala endlini, ukugqoka izingubo ezihlelekile nezicathulo, futhi ufake umculo ofanelekile. Ekuqaleni, ungadinga ukuvivinya umzimba okhethekile wokuzivocavoca umzimba. Futhi ukusiza ekukhetheni kokuzivocavoca komzimba ngabanye ekhaya ungenza umqeqeshi wezempilo esiteshini sesayithi lethu.
Okulandelayo, lesi sihloko sibonisa ukuzivocavoca okuwusizo kakhulu ekhaya ukuze kube nezingxenye ezahlukene zomzimba.
Ukufaneleka ekhaya - ukuvivinya umzimba
Inani elihle kwabaningi besifazane namadoda, okokuqala, lihlotshaniswa nesisu esisindayo, esiqinile. Noma kunjalo, ubulili abaningi obuhle isisu yisayithi eliyinkimbinkimbi emzimbeni. Emakilasini okuzivocavoca ekhaya kumele afakwe ukuvivinya kwesisu:
- Themba endaweni elukhuni, guqa amadolo akho, futhi uqondise izingalo zakho phambi kwakho. Kancane kancane uphakamise ukubuyela endaweni eqondile, welula izandla zakho phambili. Uma isifuba sithinta amadolo, godu ubuyelele umzimba ngendlela efaneleko. Ukuzivocavoca kufanele kuphindwe izikhathi ezingu-10 ngaphandle kokuphazanyiswa. Ngesikhathi sokuzivocavoca, imilenze kufanele ikhululeke.
- Ukuzivocavoca "Izikhali". Lala phansi ebusweni, ubeke izandla zakho emzimbeni. Phakamisa imilenze yakho engeni lika-30-45 degrees kuya phezulu phansi bese uhlunga kancane. Ngaphandle kokunciphisa, ngenye indlela uwele futhi uphakamise imilenze izikhathi ezingu-10. Emva kwalokho, imilenze inganciphisa. Ngemva kwemizuzu engu-1-2, lo msebenzi kufanele uphindwe.
Ukufaneleka ekhaya - ukuvivinya umzimba
Izindwangu ezithambile nezigcoba zisenza sikwazi ukuzigqoka ngokuziqhenya izinto ezihamba phambili zokuzikhandla kanye nezibopho eziqinile. Ngakho-ke, ukuzikhandla ekhaya, ungakhohlwa ukunikeza isikhathi sokuzivocavoca ngamasongo:
- Spread imilenze yakho ububanzi, faka izingalo zakho wenze isigamu-squats, ngokugcwele ukuhlunga imisipha yamadokodo. Phakathi ne-squat, izithende kufanele zibuke futhi zingangeni emhlabathini. Ukuhlolwa kufanele kwenziwe izikhathi ezingu-30.
- Ukuzivocavoca "Lunge". Beka izandla zakho okhalweni lwakho, setha unyawo lwakho lokunene phambili, uguqe ngamadolo akho nge-angle engaba ngu-90 degrees. Yenza izikwele zentwasahlobo ngenkathi ugcina i-flat back. Ngemuva kwe-10 sit-ups, shintsha imilenze yakho.
Ukufaneleka ekhaya - ukuzivocavoca ngemuva
Abesifazane abaningi, bezikhandla ekhaya, benganaki ukuvivinya umzimba ngemuva, ngoba lezi zivivinyo azenzi umphumela osheshayo. Eqinisweni, ukuqeqesha imisipha yangemuva kuyadingeka ukuze kube nokuhleleka nokuhle.
- Themba esiswini sakho endaweni ephansi, welula izingalo zakho phambili futhi uphumule. Phuma ngokujulile futhi uphakamise ingxenye engaphezulu ye-trunk. Ngalesi sikhathi, izandla kufanele zihanjiswe phambili. Bala ukuya ezinhlanu bese ubuyela esimweni sokuqala. Ukuvivinya umzimba kufanele kuphindwe izikhathi ezingu-10.
- Yehla emadolweni akho, izandla zakho zithembele phansi. Isandla sokunene, zama ukubeka phambili phambili, futhi umlenze wesobunxele ngalesi sikhathi uphindela emuva. Bala ukuya ku-10 bese ubuyela esimweni sokuqala. Ngemuva kwalokho, yenza okufanayo ngesandla sobunxele nomlenze onyawo.
Izinkimbinkimbi zokuzivocavoca umzimba ekhaya ukulahlekelwa isisindo kufanele zifake umzimba wokugqoka imilenze, amathanga, izandla. Kubaluleke kakhulu ukunikeza umthwalo kuwo wonke umzimba - kuphela kuleli cala ungakwazi ukufinyelela umphumela omkhulu.
Ukuzivocavoca ukufaneleka emakhaya - lesi yisisombululo esihle kunazo zonke kwabesifazane namantombazane abangenandaba nokubukeka kwabo kanye nesimo sabo somuntu siqu.