"Lifebuoy" - yilokho abantu ababiza khona ngamafutha engeziwe esiswini, okubamba inani labesifazane abaningi. Izindleko kule ndawo ziyanqikaza kakhulu, ngakho-ke kubalulekile ukuba udle kahle futhi usebenzise njalo umzimba osebenzayo wokushisa amafutha esiswini.
Kunemithetho eminingana eyisisekelo yokuqeqesha okuphumelelayo, okuyiqiniso okufanele ukuyihlolisise. Kubalulekile ukujwayela njalo futhi ngokuphindaphindiwe kathathu ngesonto, ukuqeqeshwa okuningi akuthandeki, ngoba imisipha idinga ukuphumula. Ukuzivocavoca kwamafutha okushisa okusheshayo kufanele kwenziwe ngendlela efanele futhi ngesilinganiso esisheshayo. Ukuphinda kufanele kube ngo-3-4 izindlela, ukwenza izikhathi ezingu-15-25. Qaphela ukuthi awukwazi ukulahlekelwa isisindo endaweni eyodwa, ngoba isisindo siyasuka ngokufanayo emzimbeni wonke, ngakho vula izivivinyo zesisu esiswini lonke.
Izindlela eziyinkimbinkimbi zokushisa amafutha
- I-Plank nge-turn . Thatha ukugcizelela amanga, njengokungathi u- push-ups , ubeke unyawo lwakho kancane kunamahlombe akho. Ukuhambisa isisindo somzimba ngakwesobunxele, phakamisa ingalo ephikisayo phezulu, ngenkathi ngesikhathi esifanayo ujika umzimba ube ngakwesokudla. Khiya isikhundla bese uphinda umsebenzi ohlukile.
- Ukuguqulwa okwedlule . Hlala phansi bese uthatha ibhola noma yimuphi omunye into. Phakamisa uphinde uwele imilenze yakho, uguqe ngamadolo, ubambe esisisindo, futhi umzimba uphenduka kancane ukuze ugcine ibhalansi. Ngenxa yalokho, umzimba kufanele udale incwadi "V". Yenza umjikelezo womzimba ngendlela eyodwa noma enye. Kubalulekile ukuthi unganciphisi imilenze yakho, ukuze ungadli umthwalo.
- Ukugijima ngendiza enezingqimba . Ukuzivocavoca kwe-aerobic kulula futhi kuyasebenza ngesikhathi esifanayo futhi kubalulekile ukugcizelela ukulala phansi, njengokungathi ibha, ukuyifeza. Gcina intamo yakho iqonde, ubheke phansi. Qinisekisa ukugcina umhlane wakho uphethile, futhi isisu sakho - siphundukile. Ngenye indlela, bhonta amadolo bese uyiphakamisa eduze komzimba ngangokunokwenzeka. Gcina ibondo lakho liqonde ngqo. Yenza umsebenzi wokuhamba ngokushesha. Khumbula ukuthi awukwazi ukubamba umoya wakho.
- Iphanga . Lo msebenzi wokushisa amafutha esiswini kuhilela kokubili umshini ophansi nangaphezulu. Hlala emhlane wakho bese ulula izandla zakho. Ukuze ususe ukuhlukumeza ngemuva, cindezela umgogodla phansi. Ukuze kube lula, ungakwazi ukuguqa ngamadolo akho kancane. Ukukhipha umoya, phakamisa imilenze yakho phezulu futhi ngesikhathi esifanayo wenze ukuphikisana, uzama ukufinyelela ezinyaweni zakho ngezandla zakho. Lungisa isikhundla semizuzwana embalwa, bese-ke, ukuphefumula, uphonsa endaweni yokuqala. Zama ukungatholi imilenze yakho nezandla phansi ukuze ubambe umthwalo.
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