Yiziphi izivivinyo ezenza ukunciphisa imilenze yesisindo?

Amaphupho mayelana nokubonakala kwesigamu esihle somuntu, akhombise ukuthi izinyawo ziheha abantu abaningi.

Abesifazane balungele ukuthi babe nemilenze emihle futhi enhle. Indlela ephumelela kakhulu ukuvivinya umzimba njalo.

Yiziphi izinto ozidingayo ukuze ulahlekelwe isisindo?

Ukuze uzuze imiphumela emihle, kunconywa ukuba wenze ama- workouts amabili we- cardio namandla amabili ngesonto.

Njengokuqeqeshwa kwe-cardio yemilenze, ungasebenzisa ukugijima, intambo yokuqhafaza, njll. Isifundo kufanele sihlale okungenani imizuzu engu-40.

Yikuphi ukuvivinya umzimba okudingeka kwenziwe ukuze ulahlekelwe imilenze yesisindo:

1. Izikwele . Ukuzivocavoca okuthandwa kakhulu, kodwa umphumela omuhle wokuzijwayeza unconywa ngezingqungquthela. Thatha ezandleni zakho bese ulibamba ezingeni lesifuba, bese ubeka izinyawo zakho ububanzi bamahlombe akho. Squat udinga emnyango, futhi ume phezu ukuphuma. Esimweni esiphansi, i-angle efanele kufanele yenziwe emadolweni. Iqala ngeziphindaphinda ezingu-15.
2. Ukuwa . Ukuqonda isihloko, yikuphi ukuvivinya okudingekayo ukuze ulahlekelwe isisindo, akunakwenzeka ukuthi ungasho ngokuhlaselwa, njengoba kubaqeqeshi abaningi abacabanga ukuthi bayaphumelela kakhulu ekuxazululeni le nkinga. Yenza okuhle kakhulu ngama-dumbbells. Kusukela esimweni sokuma, udinga ukuqhubekela phambili ngonyawo lwakho lwesobunxele bese uligoqa emadolweni kuze kube yilapho uthola i-angle efanele. Omunye umlenze uhlala endaweni, kepha ukugcizelela okugcizelelwe ku-sock. Buyela emuva esimweni sokuqala bese uthatha isinyathelo ngomunye umlenze.
3. "Isinyathelo" . Enye ukuzivocavoca okuphumelelayo ukulahlekelwa imilenze yesisindo namathanga, kodwa kudinga isiteji-sinyathelo nanoma yikuphi ukuphakama. Ukuze ukwandise umthwalo ezandleni zakho kunconywa ukuba uthathe ama-dumbbells. Inkinga ukwenza isinyathelo sokunene esifanele esitebhisini, uphakamise umlenze wesokunxele phezulu ukuze i-angle engakwesokudla ikhiwe emadolweni. Hamba phansi bese uphinda ngezinyawo.

Kubalulekile ukulungisa ukudla okungafanele kube khona imikhiqizo eyingozi.