Ukuzivocavoca umzimba ekuseni kwabesifazane, amadoda kanye

Izivivinyo eziyi-10 zokuzivocavoca kwasekuseni

  • Hambisa iwashi lakho le-alamu Ngokuvamile, iwashi le-alamu libekwa ndawana thize eduze nombhede, phezulu kombhede, etafuleni eliseceleni kombhede, njll. Yifake kude nawe, isibonelo, ngakolunye uhlangothi lwegumbi. Kuzodingeka uvuke embhedeni ukuze uyicime. Lokhu kuzokusiza ukuthi uvuke kalula futhi ukwazi ukuzivocavoca.

Ngemva kokuvuka, zinike imizuzu engu-15-20 ukuze ekugcineni ulahle amandla kaMorpheus. Phuza ingilazi yamanzi ahlanzekile namaconsi ambalwa kalamula. Akulungile ukugxuma uphume embhedeni futhi ngokushesha uqale ukuvivinya umzimba okusebenzayo. Ngomzimba, lokhu kuzoba ukucindezeleka. Thatha isikhathi sakho, welule kancane, usonte, uqinise imisipha yakho, bese uvuka kuphela embhedeni. Qedela zonke izinqubo zasekuseni ezidingekayo futhi uqhubeke.

Ochwepheshe bathi ukuze ekuseni okuhle kungabi kuhle kuphela, kodwa futhi kunempilo, udinga ukwenza izivivinyo zasekuseni. Futhi ngokuhlakanipha kwabantu mayelana nendlela yokusa eqala ngayo, lokhu kuzoba usuku lonke, ngakho-ke akufanelekile ukuphikisana. Ababaningi bethu abajwayele ukuzivocavoca ngemva kokulala, kodwa ake sibone ukuthi umsebenzi womzimba wasekuseni ungasinika ini.

  • Lungisa imigomo yakho. Njalo ngeSonto (noma yiluphi usuku lweviki ocabanga ngalo usuku lwakho lwesithenjwa) yenza uhlelo lweviki elilandelayo. Bhala ngokucacile ukuthi uzovuka ngasiphi isikhathi nsuku zonke, nokuthi yiziphi izivivinyo okudingeka uzenze. Kamuva, ungakwazi ukuhlola impumelelo noma ukwehluleka kwakho.

Ngenxa yokuzivocavoca ekuseni, umzimba uthola umoya-mpilo owanele, amandla kanye nempilo usuku lonke. Ngisho nangaphandle kokucabangela izinto eziyisisekelo zokuphila okunempilo kanye nokucwaninga kochwepheshe, singaphetha ngokuthi kuqinisa isimiso somzimba sokuzivikela ezifweni futhi sikhuthaze umsebenzi wengqondo.

  • Zinike isikhathi. Ukuvuka ekuseni kakhulu kunokujwayelekile kunzima. Futhi ekuqaleni kuzobonakala kungenakubekezelelwa. Kodwa ungapheli amandla. Linda elinye isonto futhi uzozwa ukuthi usujwayele uhlobo olusha lwemithi. Uzoqala ukulala kangcono, uvuke ngaphambi kokuba i-alamu ikhale futhi ugcwale amandla namandla, ngaphezu kwalokho, ukuzivocavoca kwasekuseni kuzokusiza ukuthi udale isimiso esihle sansuku zonke.
  • Zimise ngokwengqondo. Kufanele uqonde ngokucacile ukuthi kungani wenza izivivinyo zasekuseni. Uma ufuna ukunciphisa umzimba, beka endaweni esobala isithombe esinemodeli ophokophele amafomu awo. Uma ufuna ukuphaphama nokuba nempilo, yenza uhlu lwalokho ongakufeza uma uqala usuku lwakho ngenkuthalo.

Ngisho nemithwalo emincane kakhulu izosiza umzimba ukuba uvuke. Uhlelo lwenhliziyo nemithambo yegazi luzoqala ukushayela igazi ngentshiseko emzimbeni futhi luthwale umoya-mpilo kuwo wonke amaseli. Futhi kwandisa izinga lamandla futhi kunikeza amandla. Phakathi nemizuzu eyi-10-15 uzobe usulungele ukuhambisa izintaba.

Ukuzivocavoca 5. Ukushintshanisa ama-tilt nama-squats

Qala ngokwelula. Yima uqonde, izinyawo zihlukane ngobubanzi bamahlombe. Songa izandla zakho enqabeni, uphendulele izintende zakho ngaphandle kwakho. Phakamisa kancane izingalo zakho ngaphezu kwekhanda lakho bese uqala ukwelula umzimba wakho wonke ubheke ophahleni. Gcina umhlane wakho nekhanda liqondile, ungagobi umhlane wakho. Yenza ukuzivocavoca imizuzwana engu-10-15 izikhathi ezingu-3-4.

Kukhona inguqulo evamile futhi engasindi yama-push-ups. Ihluke kuphela endaweni yemilenze. Uma uzilungiselele kahle, bese wenza ama-push-ups ngemilenze evulekile, uphumule ezinzwaneni zakho, uma kunzima kakhulu, bese uncike emadolweni akho. Yenza ama-pushups angu-15.

 Ukuzivocavoca 1. Ukuqhafaza

Kuqinisa amasosha omzimba

Isimo esihle

Ukuzivocavoca 6

Ukuzivocavoca 9. Ama-push-ups

Ukuzivocavoca 3. Rolls kusuka emasokisini kuya ezithendeni

Asukume aqonde. Beka izinyawo zakho kude no-15 cm ukusuka komunye nomunye. Adonse umoya bese ume phezu kwezinzwane zakho, awukhiphe bese ugingqa kahle ezithendeni zakho. Phinda umsebenzi izikhathi ezingu-20-25.

Buyisela umoya wakho, idla ukudla kwasekuseni futhi uye ukunqoba iziqongo ezintsha!

Ukuzivocavoca kwasekuseni akubandakanyi imithwalo esindayo, lezi zivivinyo ezilula futhi ezijabulisayo. Futhi njengoba kumnandi, ingqondo ngeke ikugcine ulindile futhi izonikeza umyalo wokukhiqiza ama-endorphin - amahomoni enjabulo nenjabulo. Phela, kuhle ukuqala usuku olusha ngomoya omuhle, zonke izinkathazo zizofiphala ngemuva, futhi ngokumomotheka ebusweni bakho ungahamba ukuze unqobe umhlaba.

Thatha indawo yokuqamba amanga. Qondisa izingalo zakho phezulu. Qala ngonyawo lwesokudla. Igobe emadolweni bese uyidonsela ngakuwe ngangokunokwenzeka, ngesikhathi esifanayo donsa isandla sobunxele esigobile uye edolweni. Bese ushintsha imilenze nezingalo. Phinda umsebenzi izikhathi ezingu-15 ngomlenze ngamunye.

Ngokuphoqa zonke izitho ukuthi zisebenze, uzoqala izinqubo zokugaya futhi usheshise imetabolism ngosizo lokushaja. Ngaphezu kwalokho, ukuvivinya umzimba okusesilinganisweni nokuvamile kunomthelela ekushiseni amafutha amaningi emzimbeni, kuqinisa imisipha futhi kugcina umzimba usesimweni esihle.

Ukufudumala umzimba, kungcono ukwenza ukunyakaza okujikelezayo. Qala ngekhanda, bese udlulela ezandleni, ezindololwaneni, emahlombe, ezinyaweni, emaqakaleni nasemadolweni. Engxenyeni ngayinye yomzimba, yabela izimpinda eziyi-10 ohlangothini ngalunye.

  • Lungiselela indawo yokuzivocavoca ekuseni kusenesikhathi. Ngeke kudingeke ukuthi uchithe isikhathi ngokuthola nokusabalalisa umata, ulethe isitulo, noma uqoqe ezinye izinto ezidingekayo uma uyenza ngobusuku bangaphambilini. Ngaphezu kwalokho, lokhu kuzosebenza njengesisusa esengeziwe sokushaja, ngoba uzame kanzima izolo futhi ulungiselele konke, awukwazi ukudlula nje.
  • Cabanga ngebhulakufesi lakho. Uma ngemva kokulala uzwa indlala enzima, bese udla okuthile okuncane, kodwa ukwazi ukukunika amandla: ama-alimondi athile noma ubhanana. Ngemva kokushaja, yidla ukudla kwasekuseni okugcwele kakade, pheka okuthile okukhethekile njengomvuzo wemizamo yakho. Kodwa khumbula ukuthi ukudla kufanele kube okunempilo futhi kungabi namafutha.

Ukuqeda isisindo esiningi

  • Tshela umhlaba ngezinhlelo zakho nempumelelo yakho. Ngenxa yobuchwepheshe besimanje, lokhu kulula kunangaphambili. Tshela abangani bakho ezinkundleni zokuxhumana ukuthi manje njalo ekuseni usethelwe ukwenza izivivinyo. Bika njalo ngenqubekela phambili yakho. Mhlawumbe impumelelo yakho izogqugquzela omunye umuntu.

Thatha indawo eqondile, beka imilenze yakho ibe banzi kancane kunamahlombe akho. Phakamisa isandla sakho sokudla phezulu. Ngomusa, ngaphandle kokunyakaza okungazelelwe, qala uncike kwesokunxele, bese ushintsha izandla futhi uncike kwesokudla. Gcina umhlane wakho uqondile, uncike ngokucacile ohlangothini. Phinda umsebenzi izikhathi ezingu-15 ohlangothini ngalunye.

Ukuzivocavoca 7. Okunye ukudonsa umlenze

Ukuzivocavoca 8

Sukuma, uphakamise izandla zakho. Njengoba ukhipha umoya, sukuma ezinzwaneni zakho futhi welule ngobumnene phezulu ngangokunokwenzeka. Njengoba uphefumula, zehlise ngokuphelele ezinyaweni zakho futhi ukhulule imisipha yakho. Phinda izivivinyo izikhathi ezi-5 imizuzwana eyi-10.

Ukwanda kwamandla namandla

Ukuzivocavoca okulula kodwa okuphumelelayo okuzokusiza ukuthi uhlanganyele imisipha eminingi ebalulekile. Yima uqonde, beka izinyawo zakho ububanzi behlombe ngokuhlukana, izandla okhalweni lwakho. ncika kancane phambili, bese uqondisa umhlane wakho bese wenza i-squat eyodwa. Gcina umhlane wakho uqonde ngangokunokwenzeka ukuze ugweme ukulimala kwamadolo. Phinda umsebenzi izikhathi ezingu-10-20.

Ukuzivocavoca 10

Ukuvuka ekuseni kakhulu kuyinselelo enkulu kwabaningi. Ngokuziphoqa ukuba uhlukane nombhede othambile futhi ofudumele futhi uqale ukuzivocavoca, uhlakulela umkhuba owusizo, uqeqeshe futhi uqinise amandla akho okuzimisela, ongeke udinge ukucabanga ukuthi unganqoba kanjani ubuvila.

Ukuzivocavoca kwasekuseni kuwumkhuba omkhulu, umphumela ozowubona ngaso leso sikhathi.

Ukuqeqeshwa kwamandla

Ngabe izivivinyo zasekuseni zizosinika ini?

Ukuzivocavoca 2. Izinyathelo endaweni

  • Ziklomelise. Uma ukwazi ukuqedela uhlelo lwakho lwangeviki, qiniseka ukuthi uyaziklomelisa: thola inzipho, bukela imuvi ethokozisayo, noma hamba uyoshaywa umoya epaki oyintandokazi yakho. Thenga isikibha esisha sokujima noma enye into ozoyiqeqesha ezokusiza ukuthi uvuke ukhuthele kakhulu ekuseni.

Ukuzivocavoca 4. Ukujikeleza

Ukuzivocavoca okumbalwa okuphumelelayo ekuseni ngeke kuthathe isikhathi esiningi, kodwa kuzoletha izinzuzo eziningi. Yakha umkhuba omuhle kuwena futhi, ngokungangabazeki, uzothola:

Ukwenza izivivinyo zasekuseni kulula, sithemba ukuthi ngenxa yamathiphu ethu kusasa uzoqala uhambo lwakho lokuphila okunempilo. Mhlawumbe ezinye zezivivinyo ezisikiselwe ngenhla ngeke zikusebenzele ngesizathu esithile. Bese uzizwe ukhululekile ukuwashintsha ufake amanye, sebenzisa amagajethi ukuze uqeqeshwe noma uthintane nochwepheshe. Yabelana nathi ngempumelelo yakho noma izivivinyo ezisebenzayo ozenza ngokwakho. Usuku lokukhiqiza!

Imithetho yokwenza izivivinyo zasekuseni

  • Yenza uhlu olukhuthazayo lwamathrekhi omculo. Umculo uyisikhuthazo esikhulu. Setha ukwakheka okuvuselelayo, "okuthungelayo" kwe-alamu, bese uvula isidlali noma isidlali somculo bese uqala ukushaja kumathrekhi akho owathandayo. Bazonikeza imicabango emihle futhi basize ukunqoba ukukhathala.

Ukuziphoqa ukuba uzivocavoce njalo, futhi uvuke ngaphambi kwesikhathi kunokuvamile kulokhu, akuwona umsebenzi olula. Sinikeza imibono eminingana ezosiza ukuguqula izivivinyo zasekuseni zibe umkhuba omnandi.

Imibono engu-10 yokuzikhuthaza ekusebenzeni kwasekuseni

Silungiselele izivivinyo ezisebenzayo eziyi-10 ezizokusiza ukuthi uvuke futhi zikukhokhise ngemizwa eyakhayo usuku lonke.

Ukuzivocavoca kwasekuseni kuhloswe ukwelula imisipha, akufanele kube nokuzivocavoca kwamandla. Khumbula, kwanele nje "ukuqala" umzimba, futhi imithwalo esindayo ekuseni ingathinta kabi umsebenzi wenhliziyo.

  • Thola ukusekela kwabathandekayo. Vumelana nomndeni wakho ukuthi nizokwenza izivivinyo zasekuseni ndawonye. Lokhu ngeke kujabulise wonke umuntu kuphela, kodwa futhi kuzobahlanganisa, ngoba kuzovela umgomo ofanayo. Uma uhlala wedwa, xhuma abangani bakho ukuze bakukhokhise. Xhumana nabo ngocingo noma nge-inthanethi.

Izinyawo zomuntu zinamaphuzu amaningi abucayi abhekene nomsebenzi wezitho ezahlukene. Ukuze ubanikeze ukubhucungwa okukhanyayo, hamba endaweni, ngokushintshana ugxile ezithendeni, izinzwane kanye nezinhlangothi zonyawo. Yenza umsebenzi imizuzwana engu-30-50.

Sidonsa umsipha wesisu. Ukuze wenze lokhu, yima kumata ngamadolo akho, uncike ezandleni ezigobile. Goba uphinde uvule imisipha yakho yangemuva.

Izinyawo zihlukene ngobubanzi bamahlombe, izithende azisuki phansi.

Amahlombe kufanele aphume phansi. Siphendulela phezu kwesisu, siqhubeke siphakamisa izingalo nemilenze. Senza izikhathi ezingu-10.

Engeza imizwa ejabulisayo. Vula umculo wakho owuthandayo, ucabange kahle. Ungaxazululi ngengqondo izinkinga zosuku oluzayo ngesikhathi sekilasi. Khumbula: ukuzivocavoca kwasekuseni okungcono kakhulu ukuvivinya umzimba ngentokozo.

Ngemuva kokufudumala, siqala ingxenye eyinhloko ngama-squats (20-25). Qiniseka ukuthi umhlane wakho uqondile.

  • Imishini ye-vestibular iqeqeshiwe, ukuxhumanisa ukunyakaza kuyathuthukiswa.

Ngaphambi kokushaja, njenganoma yimuphi omunye ukuzivocavoca, kuyadingeka ukwenza ukufudumala okuncane.

Izinzuzo zokuzivocavoca ekuseni komzimba

ukugxumela ngaphandle

Okubalulekile! Ngokuvamile kuvela ukuthi ukushaja kunqunyelwe kuwo wonke umsebenzi womzimba wansuku zonke womuntu wanamuhla ohola indlela yokuphila engenzi lutho. Ngakho-ke, akufanele neze ukukuziba.

Isixazululo esiphumelela kakhulu senkinga ukuzivocavoca kwasekuseni. Ngokwenza izivivinyo ezilula, usiza umzimba ukuthi wenze kusebenze izinsiza zangaphakathi ngokushesha futhi usebenze ngokuphumelelayo phakathi nosuku.

  • umsebenzi wobuchopho ucushiwe, onomthelela omuhle emsebenzini wengqondo nokugxila;

Ukulala ngomhlane, phakamisa imilenze nezingalo zakho ngesikhathi esifanayo

Yelula izingalo zakho phambili, qinisa izintende zakho zibe isibhakela. Yenza ukuzungezisa kuqala ngokuhlanganyela kwezihlakala, bese kuthi ngezindololwane. Siguqa amalunga ehlombe ngokuhamba kwezingalo ezeluliwe embuthanweni, emuva naphambili.

Umzimba ongemuva

Akufanele neze ukulindela izinguquko ezinhle uma uzivocavoca ngezikhathi ezithile kuphela. Izinguquko ziba sobala ngemva kwamasonto ambalwa uma zithathwa nsuku zonke noma okungenani izikhathi ezi-5 ngeviki. Umphumela osobala kakhulu ukuthuthukiswa okuvamile kwenhlalakahle kanye nokukhuthazwa kwezempilo. Futhi kwandisa ukumelana nemikhuhlane nezinye izifo.

Imuphi umphumela ongawulindela?

Complex for amadoda

Ukugxuma ku-squat ngokushaya izandla phezulu.

Sesikhulume enye yezinkinga ezivame kakhulu - ukungahambi kahle kwamakilasi. Amanye amaphutha: ukwenza izivivinyo ekamelweni eliminyene futhi ngejubane eliphansi ngokungadingekile nokuma ikhefu okude. Isigqi sokushaja kufanele sibe bushelelezi, kodwa sibe namandla kakhulu. Kulokhu, ungakunaki ukufudumala.

Kuyathakazelisa ukwazi! Ukushaja, okuklanyelwe ukuvuselela, ngokuzijwayeza isikhathi eside, ngisho nokulala kujwayelekile. Ukuvuka ekuseni kwakha isimiso esizinzile sansuku zonke, esikuvumela ukuthi ungagcini nje ukuvuka, kodwa futhi ulale ngesikhathi esifanayo. Ukuqwasha kuyanyamalala, ukuphumula ebusuku kuyaphela.

nemithambeka

Qaphela! Ugqozi luyaphela, imikhuba isala. Ngeshwa, akunakwenzeka ukubambelela ekuzimiseleni nasekunqobeni wedwa isikhathi eside. Dala iluphu yomkhuba. Uhlelo lwayo olwenziwe lula yilokhu: i-trigger (indlela eqala umkhuba) - isenzo - umvuzo.

Futhi ngakho-ke siqhubeka nokwenza zonke izivivinyo kumbuthano imizuzu engu-10-15. Siqedela inkimbinkimbi ngokuzivocavoca kwepulangwe. (qala ngemizuzwana engama-30 futhi uthuthuke kancane kancane nsuku zonke).

Siqedela inkimbinkimbi ngokuzivocavoca kwepulangwe. (qala ngemizuzwana engama-30 futhi uthuthuke kancane kancane nsuku zonke).

I-trigger, noma uhlobo lwehuku, kungaba yinoma yisiphi isenzo esiqhubekayo. Isibonelo, ukugeza, ukuxubha amazinyo, njll. Usuwenzile izivivinyo, uziklomelise ngesidlo sasekuseni esimnandi noma inkomishi yetiye elinephunga elimnandi. Sivuselela ama-dopamine receptors, futhi umkhuba uqala ukuhlotshaniswa nenjabulo.

  • okungenani imizuzu engu-20 kufanele idlule phakathi kokushaja nokudla kwasekuseni;
  • imisipha yenhliziyo nesistimu yokuphefumula iyaqiniswa (ukuvimbela ukuhlasela kwenhliziyo);

Ikhithi yokuqala elula

Qaphela! Uma ufuna ukunciphisa umzimba, kodwa imisebenzi yakho yezemidlalo inqunyelwe ukuzivocavoca, ungathembeli kumphumela osheshayo futhi osobala. Ukuze usebenze kahle, engeza ukujima okwengeziwe okungu-2-3 ngesonto.

ikhanda-intamo

Kunombono wokuthi i-gymnastics ekuseni ingashiywa ukuze ihambisane nokuzivocavoca kwakusihlwa. Kulula ukufunda ntambama, futhi akudingekile ukuba uvuke ekuseni. Kodwa-ke, amakilasi kusihlwa, ngakho konke okuwusizo kwawo, ngeke anikeze umzimba amandla ngemva kokuvuka nangaphambi kosuku lokusebenza, okuzohlinzeka ngokuzivocavoca umzimba ekuseni.

Sihlezi phansi, senza ukuthambekela okujulile ngokushintshana emilenzeni yesokunxele nesokudla. Ngemuva kwalokho, sigoba imilenze yethu ngaphansi kwethu, sitsheke umzimba futhi silule phambili.

Umlenze ujikela ohlangothini nangemuva naphambili

Sisakaza izingalo zethu eziqondile ohlangothini bese senza ukuguqulwa ezingalweni, okokuqala ngomlenze oqondile, bese ngedolo eligobile.

Kulesi sihloko, sizochaza ukuthi kungani ukushaja kubalulekile kumuntu wanamuhla nokuthi ungakwenza kanjani ngendlela efanele ekuseni. Sizokusiza futhi ukuthi ukhethe isethi yokuzivocavoca futhi sikutshele ukuthi ungenza kanjani umkhuba omuhle futhi ugweme amaphutha lapho wenza izivivinyo.

Ncika izindololwane zakho phansi, umzimba ushubile futhi weluliwe ngangokunokwenzeka. Isikhathi sokwenza singaphansi kweminithi.

Nini ukuzijwayeza nendlela yokwenza isimiso sasekuseni?

Ukuzungeza kwekhanda nentamo. Jikisa ikhanda lakho kwesokunxele nakwesokudla kancane kancane. Bese utshekisa ikhanda lakho phambili, uthinte isifuba sakho ngesilevu sakho, bese ubuyela emuva. Qeda isiteji ngokunyakazisa ikhanda ngokujikeleza kwewashi nangokuphikisana newashi.

Ukushaja kufanele kube nezigaba ezi-3: ukufudumala, inkimbinkimbi eyinhloko kanye nokuqedwa. Sabalalisa umthwalo ngokulinganayo. Yenza izivivinyo kusukela kokulula kuye kokunzima kakhulu. Uma uzizwa ubuthakathaka noma unesiyezi, kungcono ukuyeka ungenzi lutho ngobuhlungu nokungakhululeki okusobala.

Ukuvivinya umzimba okungcono kakhulu esiswini esingenalutho. Ukuze igazi libe mncane ngemva kokulala ebusuku, kuhle ukuphuza ingilazi yamanzi. Umsebenzi uzoba phezulu uma ugeza ngamanzi apholile. Qinisekisa ukuthi ufaka umoya ekamelweni lapho uzozijwayeza khona.

Izingalo

Ukulayisha wonke amaqembu emisipha ekuseni ngokugcwele nakho akufanelekile. Kuyiphutha ukwenza ukujima okugcwele okugcwele umfutho ophezulu ngaphandle kokushaja. Le nkinga ivame kakhulu kwabaqalayo. Esikhundleni sokujabula, uzothola ukukhathala, ubuthakathaka kanye nesifiso sokuphumula usuku lonke. Engakwazi ukubhekana nesimo, umuntu uyeka imisebenzi yasekuseni futhi engavamile ukubuyela kubo ngenxa yenkumbulo yezinzwa ezingakhululekile.

Okwakudala: beka umlenze wakho wesobunxele phambili bese ugoba edolweni nge-engeli engakwesokudla. Umlenze wesokudla uhlehliswe emuva. Vula futhi ugobe imilenze yakho izikhathi ezingu-15, gcina izingalo zakho nomzimba. I-Lateral: Gcoba imilenze yakho ibe banzi ngangokunokwenzeka. Gobisa umlenze wakho wesokudla kanye ne-squat, gcina umlenze wakho wesobunxele uqondile. Bese ngokuphambene. Ingemuva liqondile. Inani lokuphindaphinda liyi-10-15.

Ukuzivocavoca kokugcina kokufudumala - izinyathelo ezikhona - siqhubeka nokunyakaza okujulile amadolo aphakanyisiwe. Siphakama ngezinzwane, izingalo phezulu, futhi silungise lesi sikhundla imizuzwana engu-15-20.

Uma uphuthelwe ukujima noma wehlise isikhathi, ungazishayi. Buyela kushejuli ezinzile ngokushesha okukhulu. Gubha inqubekelaphambili futhi ugubhe impumelelo. Qala imikhuba yokulandelela futhi umake nsuku zonke lapho ekuseni kuqala ngemfundo yokuzivocavoca.

Sigoba umlenze wesokunxele emadolweni bese siqala ukusonta iqakala. Uma kunzima ukugcina ibhalansi, beka isandla sakho odongeni. Senza ukunyakaza okufanayo ngokuhlanganyela kwamadolo. Phinda izivivinyo zomlenze wesokudla. Siqeda ukufudumala ngokuhamba endaweni.

Kulabo abehla emzimbeni, ukuzivocavoca kuzosheshisa ukuvalelisa emafutheni angenasidingo. Umzimba uba toned. Ukujima kwakusihlwa kulula. Abaningi bayaqaphela ukuthi ukuzivocavoca ekuseni kusiza ngisho nokulawula isifiso sokudla.

Cindezela umzimba

Sishintshana ngokushintshana ngonyawo ngalunye izikhathi ezingu-10.

Phakamisa amadolo akho phezulu ngangokunokwenzeka. Bese sibeka izintende zethu ezinqeni ngehlangothini elingemuva bese sizama ukufinyelela kuzo ngezithende zethu ngokunyakaza kokushanela. Izikhathi ezingu-10 ngomlenze ngamunye.

Cishe awekho ama-contraindications wokushaja ekuseni. Lolu hlobo lomsebenzi lufanele kokubili izingane kanye nabantu abadala. Ngeke udinge imishini ebizayo noma ama-simulators, umfaniswano wezemidlalo okhethekile. Ukushaja ekhaya kutholakala kuwo wonke umuntu - udinga nje ukukhetha isethi engcono kakhulu yokuzivocavoca. Sikulethela inkimbinkimbi yendawo yonke yokuzivocavoca kwasekuseni. Ukushaja abasaqalayo imizuzu eyi-15:

Ngokuhamba kwesikhathi, isimo siba sibi: umuntu ngemva kokuphumula ebusuku akazizwa ejabule, evuka njalo esesimweni esibi. Umthamo womsebenzi omncane odingekayo wemoto uqashwa kuphela emini. Kungaleso sikhathi kuphela lapho amandla nephimbo kuzovela.

Uma siphinda futhi senza isithembiso kithi sokuthi sizobhekana nempilo (kusukela onyakeni omusha, kusukela ngoMsombuluko, njll.), khona-ke into engunombolo 1 kulolu hlelo “lwembulunga yonke” imvamisa ukuzivocavoca kwasekuseni. Nokho, ukuzimisela kuvame ukuphela ngocingo lokuvuka. Futhi akuwona nje ubuvila obanecala. Umsuka wenkinga wukuthi abaningi ababoni ukubaluleka kokuzivocavoca ekuseni. Wonke umuntu uyazi ukuthi iwusizo. Kodwa yini ngempela futhi yimiphi imiphumela yokuntuleka kokunyakaza, akuwona wonke umuntu owaziyo.

Izinyathelo endaweni

Izinyawo zibekwe eceleni kobubanzi behlombe, izandla zizama ukufinyelela phansi. izikhathi ezingu-10.

Sebenzisa isihlalo, isihlalo sengalo noma ibhentshi.

Complex kwabesifazane

  • isheshisa imetabolism ye-intracellular;

Indlela yokwenza izivivinyo ekuseni?

Uke waqaphela ukuthi bangaki abantu abasizungezile ekuseni abasesimweni esibi, abangalali ngokwanele, bayacasuka? Isizathu esivame kakhulu salesi simo i-hypokinesia, noma ukuntuleka kokuzivocavoca umzimba. Ngakho-ke i-excitability yezinzwa, nokukhathala okungapheli. Phela, akwanele umfutho ovela emisipheni uya ebuchosheni. Ngakho-ke, izikhungo zemizwa ngemva kokulala zivula ngokunensa. Ngaphezu kwalokho, ukuntuleka kokunyakaza kuthinta kabi ithoni yemithambo yegazi esondla ubuchopho.

  • amalunga abe eselula kakhulu (ukuvimbela izifo zesistimu ye-musculoskeletal);

Ukwelula

  • kuthuthukisa i-patency kanye nesimo esijwayelekile semithambo yegazi (ukuvimbela ukushaywa unhlangothi);

Ama-squats

Imilenze

Kulungele

ipulangwe

Ukuze ubale isikhathi esilungile sokukhuphuka, cabangela izici ezilandelayo:

Kunzima ukukholelwa ukuthi izivivinyo ezimbalwa ezilula ekuseni zingashintsha impilo yakho ibe ngcono. Nokho, yilokho kanye okwenzekayo. Ufuna ukwenza isiqiniseko? Khona-ke ungalindi izinsuku ezikhethekile futhi ungahlehlisi amakilasi unomphela. Vele uqale! Kusasa ekuseni, vuka nje imizuzu eyi-10 ngaphambi kwesikhathi futhi wengeze umsebenzi womzimba omncane kumasiko akho asekuseni. Ungabi nobuvila ukwenza okuhle komzimba futhi ube nempilo!

  • ubude besikhathi samakilasi: ukuzivocavoca kwasekuseni kwabaqalayo - imizuzu eyi-10-15, isigamu sehora - kulabo abajwayele imithwalo;

Ukujima

Imiphumela enenzuzo yokushaja nayo izibonakalisa kanjena:

Ukuvivinya umzimba njalo kunciphisa ukucindezeleka futhi kuvimbela ukucindezeleka. Ebuchosheni, izinqubo zokuvusa kanye nokuvimbela zilinganiselwe, isimo sengqondo siyasimama, ukwesaba nokucasuka kuyahamba. Ukwandisa ukusebenza kahle, ukuphikelela ekufinyeleleni imigomo, isiyalo.

  • i-elasticity kanye nokwanda kwethoni ye-muscle, ukuma kulinganiselwe;

Sibeka izandla ebhandeni. Senza ukunyakaza okuyisiyingi ngokuhlanganyela kwe-hip ngezindlela ezahlukene. Ungenza ukuthambekela okuningana emilenzeni yesokunxele nesokudla.

Qala ngezinyathelo ezincane. Iphutha elijwayelekile labaqalayo ukusetha imisebenzi eminingi ngesikhathi esisodwa. Ingabe uhlela ukuzijwayeza ukuvuka ekuseni? Bese uqala ngokuzivocavoca kwasekuseni okuyimizuzu emi-5 bese ukwenze inyanga yonke ngaphandle kokwengeza okunye. Unganweba isikhathi samakilasi ngemizuzu emi-3-5 njalo ngesonto. Uma kwenziwa isiko elilodwa, engeza elisha: ukuzindla noma elinye olithandayo.

Ukuhlehlisa ama-push-ups

  • ngemuva kokushaja imizuzu eyi-10, kufanele uthathe ishawa ehlukile.

Ungazikhuthaza kanjani ukuthi uzilolonge?

Ukuzivocavoca kwasekuseni kwabesilisa kwenziwa ngokuzithandela ngama-dumbbells.

UMahi

Silala phansi bese siqala ukuphakamisa imilenze yethu (ngokunye, bese sobabili ndawonye). Sihlanganisa ukunyakaza ngokugoba imilenze. izikhathi ezingu-10.

Amaphutha Abalulekile Lapho Ushaja

Hlanganyela wonke amaqembu emisipha. Ukusebenza ngokukhethekile neqembu elilodwa kuphikisana nenhloso yokushaja: ukwenza umsebenzi womzimba usebenze, ukuwushaja ngamandla ngokunyakaza. Kodwa-ke, labo ababeka phambili ukunciphisa umthamo wezindawo eziyinkinga baphendukela ama-gymnastics ekuqaleni kosuku kuphela ekulweni nesisindo esiningi. Ekugcineni - akukho ithoni, akukho injabulo.

  • Gxila emuva naphambili ujule ngangokunokwenzeka, uzama ukuthinta phansi ngeminwe yakho.
  • Tshekisa umzimba wakho ngokushintshana emaceleni.

Isethi yansuku zonke yokuzivocavoca umzimba ekuseni

Isethi yasekuseni yokuzivocavoca kwabesifazane

Ukuzivocavoca kwasekuseni kwabesilisa

  • Ukuma uqonde, wehlise isandla esisodwa eduze nomzimba, uphakamise esinye phezulu, uguqule izindawo zabo ngokushintshana.
  • ukusheshisa ukujikeleza kwegazi;

Ngaphezu kwalokho, lapho kukhona izifo zesistimu ye-musculoskeletal, i-gymnastics iyisici esibalulekile sokwelashwa. Futhi, izifo eziningi ezingapheli zomgogodla zingagcinwa esimweni sokuxolelwa okuzinzile kuphela ngokuzivocavoca kwansuku zonke ekuseni usebenzisa isethi ekhethekile yokuzivocavoca.
Emantombazaneni, ukuvivinya umzimba nakho kuyasiza kakhulu mayelana nokusebenza izindawo eziyinkinga. Amahora wasekuseni yisikhathi esihle sokuvula i-metabolism futhi uqale inqubo yokushiswa kwamafutha emzimbeni wonke. Uma ufuna ukunaka okukhethekile kwezinye izindawo ezithile, kufanele wenze isethi ekhethekile yokuzivocavoca okuzocabangela zonke izici zomzimba kanye nezinkinga ezikhona ngesibalo.

  • ukuthuthukiswa kwemizwa ngokukhululwa kwama-endorphin;
  • Kunconywa ukuqedela izivivinyo zasekuseni ngokuzivocavoca ukuze welule umgogodla. Ukuze wenze lokhu, welula isifuba sakho emadolweni akho ngaphandle kokuwagoba, kuyilapho ungaba kokubili usesimweni sokuma futhi uhlezi.
  • ukujwayelekile kwengcindezi;
  • ukuthuthukisa inhlalakahle;
  • kwemvelo kwesisindo.
    • kufanele ukhethe ukunyakaza kokuqeqeshwa ukuze ushaje ngokuhambisana nesimo sakho sempilo;
    • Hamba endaweni, ujikijela izingalo zakho ngamandla ekushayeni.
    • isikhathi sokushaja siyahlukahluka kusuka kukota yehora kuya kumaminithi angu-30, kuye ngamakhono akho kanye nezidingo;

Ukuzivocavoca kubaluleke kakhulu ezinganeni, ngoba zikhula njalo futhi zikhula, futhi zichitha isikhathi esiningi zihlezi. Izingane zithambekele kakhulu ezifweni ezihlukahlukene kunabantu abadala ngenxa yesimiso sokuzivikela ezifweni esakhiwe ngokugcwele. Ngesikhathi esifanayo, ukuzivocavoca nsuku zonke ekuseni kusiza ukwenza kusebenze izivikelo zomzimba futhi kwandise ukumelana kwawo nezifo, kanye nokuthuthukisa isimo sengqondo futhi kunikeze amandla.

      1. Ama-squats, angenziwa futhi ngaphandle kwesisindo ngenani lokuphindaphinda okungu-25 kumasethi angu-4.

Ishicilelwe ngo-09/05/2018 21:02, ibuyekezwe ngomhla ka-12/13/2019 13:36

Ukuzivocavoca kwasekuseni: izinzuzo nemithetho

      1. Yenza amaphaphu akudala angu-15 emlenzeni ngamunye, onesisindo noma ngaphandle kwawo.

Ukuzivocavoca okuyisisekelo kokushaja kwabesifazane:

      1. Ukuzivocavoca kufanele kube lula ngangokunokwenzeka, ukulayisha ngokweqile umzimba osanda kuvuka kungabangela ukucindezeleka okujulile;
      2. Hamba endaweni ngesivinini esikhululekile.
        • ngcono imetabolism;
        • Uzama ukugcina i-torso inganyakazi, zungeza i-pelvis. Lesi sici esilula sizokukhulula amafutha amaningi okhalweni futhi yenze ibe mncane.

Ukushaja izingane

Ukuvuka ekuseni akuhlali kuhambisana nesimo esijabulisayo sempilo nomoya omuhle. Umzimba ngemva kokulala isikhathi eside endaweni ehleliwe uvame ukukhathala, futhi ukuqala kosuku olusha kudinga umsebenzi omningi. Kuhle ukwelula imisipha namalunga, ukuze ekugcineni uvuke futhi ugcwalise amandla, ukuzivocavoca kwasekuseni kuzosiza, okuthatha isikhathi esincane kakhulu.
Udinga ukwenza i-gymnastics ekuseni, ngokulandela imithetho ethile elula:

        • ukujabula;
        • kunconywa ukuthi ushintshe isethi yokuzivocavoca ngezikhathi ezithile, futhi ngesikhathi sokushaja ukuze uqinisekise umthwalo ofanayo kuwo wonke imisipha yomzimba.

Lungisa isethi yokuzivocavoca ehlongozwayo ngokuya ngokuncamelayo nezidingo zakho, kwenze njalo ekuseni, futhi isibalo sakho sizoba mncane ngokuphawulekayo.
Ungenza izivivinyo ngayinye engezansi nengane yakho. Kufanele ziphindwe izikhathi ezi-5 (uma kunesidingo, ungandisa umthwalo):

        • ukufudumala kufanele kuqale ngokuzivocavoca kokuphefumula, bese - ukunyakaza okulula okubushelelezi. Kuyadingeka ukwandisa umthwalo kancane kancane;
        • kungcono ukwenza izivivinyo ekuseni ngaphambi kokudla kwasekuseni, ngemva kokuphuza ingilazi engu-1 yamanzi ahlanzekile kuqala;
        • Yenza ukutshekisela kancane kwekhanda kwesokudla nakwesokunxele, isikhathi ngasinye ubuyela endaweni yokuqala.
          1. Qala ukujima kwakho ngokufudumeza umzimba ngokwenza ukushintshanisa kwekhanda, izingalo nemilenze kuwo wonke amalunga.
            • Ukuma uqonde, phefumula futhi ngesikhathi esifanayo uphakamise izingalo zombili emaceleni naphezulu, njengoba ukhipha umoya wehlise endaweni yazo yasekuqaleni futhi ukhiphe.
            • Yenza ama-push-ups, uqale ngokuphindaphinda okungu-10 futhi ukhulise inombolo yawo izikhathi eziningana lapho ujima ngalunye. Okokuqala, beka izandla zakho endaweni ekhululekile kuwe, bese uzama ukuyishintsha ngezikhathi ezithile.
            • ukuthuthukiswa kwendlela yokugaya ukudla;

Ukushaja izingane

            • Thatha indawo yokulala ubeke izandla zakho ezindololwaneni zakho. Zama ukuhlala kulesi simo isikhathi eside ngangokunokwenzeka, ugcine umzimba wakho uqondile.

Ukwenza izivivinyo zomzimba ekuseni kusiza ukungena ngokushelelayo kusigqi sokusebenza, ukuchitha usuku ngendlela ekhiqizayo nangomdlandla. Izici ezibalulekile ezinhle zokuzivocavoca ekuseni yilezi:

            • Yenza ama-squats akudala ngenkathi ubambe iqolo lakho liqondile.
            • ukufudumala amalunga;

Le sethi yokuzivocavoca yakhelwe abafundi. Izingane ezincane zidinga indlela ekhethekile yokuzivocavoca, okufanele yenziwe ngendlela yokudlala.

            • Sakaza imilenze yakho ibe banzi bese ugoqa ngokushintshana ezinhlangothini zombili, kuyilapho izandla zakho zingabekwa okhalweni, ngemuva kwekhanda noma welulelwe phambili. Yenza lawa ma-squats asemaceleni imizuzu emi-2.
            • Yenza ama-squats akudala izikhathi ezingu-15, wehlisela ezingeni lapho amathanga ahambisana naphansi.

Amadoda afuna ukukhulisa amandla awo ekuseni adinga ukwenza isethi yokuzivocavoca amandla ukuze akhiphe yonke imisipha yomzimba. Isikhathi sokuzivocavoca nsuku zonke akufanele sidlule imizuzu eyi-15, okwanele ukwenza kusebenze izinqubo ze-metabolic, ukwandisa ithoni yemisipha nokuqeda ubuhlungu beqolo.

            • Zibandakanye nokuhamba endaweni, okufanele kuthathe okungenani iminithi elingu-1. Okuphumelela kakhulu ukuhamba lapho amadolo ephakama kangangokuthi ithanga lithatha indawo evundlile. Kuhle ukwengeza ukunyakaza kwengalo kulo msebenzi, uphakamisa umlenze nengalo ephambene phambi kwakho.

Ukuzivocavoca kwabesilisa:

            • Ngenkathi udonsa umoya ngokujulile, phakamisa izingalo zakho, bese uzehlisa lapho ukhipha umoya.
            • ukwanda kwemisipha;

Isethi yasekuseni yokuzivocavoca kwabesifazane

 

Ukuzivocavoca umzimba

Kukhona ama-contraindications ambalwa kakhulu wokuzivocavoca ekuseni. Cishe noma ubani, ngaphandle kwezimbalwa ezimbalwa, angakwenza.

Okudingayo ngokuzivocavoca kwasekuseni

Contraindications

Kungcono ukugijima emapaki, emigwaqweni enezindawo ezimbi. Ezindaweni ezinjalo awukwazi ukujabulela imvelo kuphela, kodwa futhi uphefumule umoya omusha. Ngaphezu kwalokho, emapaki ungahlangana nabantu abanomqondo ofanayo futhi ugijime ndawonye ukuze kungabi nesithukuthezi. Asikho isidingo sokuzama ukudlula wonke umuntu, kule ndaba ijubane akuyona into eyinhloko, into eyinhloko inqubo ngokwayo. Ijubane akufanele lisheshe kakhulu. Uma uzizwa ukhathele, imilenze yakho ibuhlungu, kungcono ukuyeka ukugijima noma ukushintshela ekuhambeni.

Okokuqala, udinga ukusetha isigaba seminyaka yakho, ngoba. Ubude besikhathi sokushaja beminyaka ngayinye buhlukile. Uma uzivocavoca nengane yakho, khumbula ukuthi izingane zikhathala ngokushesha futhi zishintshe ukunaka kwazo, ngakho-ke isikhathi sokuzivivinya akufanele sidlule imizuzu eyi-10. Uma ingane incane kakhulu (iminyaka engu-2-3 ubudala), kufanele uyijwayeze ukushaja ngomdlalo, ubonise ukuzivocavoca ngokwakho ngenjabulo. Uma unomuzwa wokuthi ingane ikhathele, kungcono ukuyeka isifundo, ngaphandle kwalokho uzosebenza ngokweqile futhi uzolahlekelwa ngokuphelele isifiso sokwenza izivivinyo. Ngengane endala, ungakwazi kancane kancane ukwandisa ubude nokuqina kokujima, kuhlanganise nokuzivocavoca okunzima kakhulu. Kodwa kuyadingeka ukuqapha isimo somntwana ngokukhathala. Amakilasi enziwa kangcono ngaphandle, uma lokhu kungenakwenzeka, bese kuba sendaweni engenawo umoya. Esikhathini esizayo, ingane ngokwayo ingakwazi, uma ifunwa, yandise isikhathi sesifundo kanye nezakhi zayo.

Umuntu omdala usengakwazi kakade ukuzivocavoca kakhulu, kodwa isikhathi akufanele sibe ngaphezu kwemizuzu engu-30, ngoba. into eyinhloko yokushaja "ukuvuselela" umzimba, uvumele uvuke, futhi ungawulayishi ngokuzivocavoca okwengeziwe okungadingekile. Ebudaleni (kusukela eminyakeni engama-55 kwabesifazane kanye neminyaka engama-60 kwabesilisa), futhi kuyasiza kakhulu ukwenza izivivinyo, isikhathi singancishiswa kancane uma unomuzwa wokuthi ezinye izivivinyo zinzima kuwe, awudingi zikhandle ngokweqile futhi ubeke ingcindezi eyengeziwe enhliziyweni nasezithweni zokuphefumula. Ukushaja kule minyaka kuyasiza ukuhlanganisa neshawa noma i-douche. Ngokuvamile ungahlangana nabantu abadala benza lokho okubizwa ngokuthi isiFinnish uhamba ekuseni. Lena enye indlela enhle yokuzivocavoca ekuseni, ngoba. kulula ukukwenza, cishe awekho ama-contraindications.

Uhlu lwama-contraindication wokuzivocavoca kwasekuseni:

Ukushaja kuyasiza kakhulu ukuhlanganisa nokusebenza ekuseni, lokhu kukuvumela ukuthi ugcwalise umoya nge-oxygen, wenze kusebenze izinqubo ze-metabolic, futhi unciphise ukugula. Ngaphambi kokugijima, udinga ukufudumala, wenze ama-tilts angu-10, u-squats, usakaze izingalo zakho ezinhlangothini. Ngemva kokugijima, awukwazi ukuma ngokushesha, udinga ukunciphisa kancane kancane ijubane, ngaphandle kwalokho umsebenzi wenhliziyo uzophazamiseka. Ngemva kokugijima, ukufudumala kungaqhutshwa ngaphandle komthwalo womzimba ngokuzivocavoca okunzima kakhulu.

Ama-squats awusizo emilenzeni, kodwa kufanele enziwe ngendlela efanele. Kudingekile ukuthi uhlale phansi, uphushe isinqe emuva, njengokungathi uhlezi endlini yangasese. Udinga ukuququda ngaphandle kokuqina amadolo, kungenjalo ungalimaza amalunga akho. Lo msebenzi wenziwa izikhathi ezingu-20 ekuseni. Ungasebenzisa i-ejenti yokulinganisa - ama-dumbbells anesisindo esingu-1 kg bese ugibela nawo.

  • izimila ezimbi;

Khona-ke kufanelekile ukwelula umzimba. Okokuqala, yenza lezi zivivinyo ezilandelayo:

Bonke abantu eMhlabeni bazi kahle ngezinzuzo zokuzivocavoca ekuseni kuwo wonke umzimba. Bakhuluma ngalokhu ngisho nasesikoleni samabanga aphansi, bezama ukugxilisa lo mkhuba wokuphila impilo enempilo kuyo yonke ingane. Kodwa-ke, empeleni, bambalwa abantu abakulungele ukuvuka ekuseni futhi benze okungenani izivivinyo ezimbalwa zokuqala.

Ukuzivocavoca kwasekuseni kwenziwa esiswini esingenalutho, noma ngemuva kwemizuzu engama-40 ngemuva kokudla kwasekuseni okuxekethile, okulula (okusanhlamvu, i-muesli, iyogathi noma i-kefir). Ngaphambi kokushaja, udinga ukugeza, uzibeke ngokuhlelekile, uphuze ingilazi yamanzi. Kufanele ugqoke isikibha sezemidlalo, ama-tights. Ezinyaweni kunezicathulo ezikhululekile ezilungisa unyawo kahle. Akufanele ziqine kakhulu ukuvumela unyawo ukuba lugobe lapho lugijima. Izinwele kufanele zidonswe emuva ku-ponytail noma zilukwe ukuze zingaphazamisi. Ubucwebe, amaketanga, amacici amade asuswa kangcono.

Ukuzivocavoca kwasekuseni - ukuthi ungaqala kuphi, isethi yokuzivocavoca

Ukuzivocavoca kwentamo

  • Indawo yokuqala: okufanayo. Sibeka izandla zethu phambi kwethu futhi sizisakaze ezinhlangothini ngezindleko "ezithathu-ezine". Gijimani izikhathi ezingu-10.
  • Ukuqinisa imisipha yomshini ongaphezulu, ulele emhlane wakho, yenza ukuphakamisa umzimba izikhathi ezingu-20. Ukuze uqinise umshini ophansi, ulele emhlane wakho, uphakamise imilenze eqondile futhi wenze umsebenzi "wesikelo" (ulele emhlane wakho, uphakamise kancane imilenze yakho eyeluliwe bese uyiwela ngokunyakaza okusheshayo).
  • Indawo yokuqala: okufanayo. Zungezisa amahlombe akho phambili nangemuva izikhathi eziyi-10.

Okokuqala, inzuzo yokuzivocavoca ekuseni ukuthi ingakujwayela kuhlelo. Ukushaja futhi kusiza ekuthuthukiseni izinqubo ze-metabolic emzimbeni, kwandise ukumelana komzimba nokucindezeleka. Ubusha buhlala isikhathi eside, izinqubo zokuguga zihamba kancane emzimbeni, amangqamuzana obuchopho ayasebenza, okukuvumela ukuba ugcine ukucaca kwengqondo usuku lonke, umuntu uba ngumuntu ozimele futhi ezolile. Ukuzivocavoca kwasekuseni kusiza ukuzigcina usesimweni, kanye nokunciphisa umzimba. Ukuzivocavoca umzimba kuzosiza ukuthuthukisa ukulala, ukuthanda ukudla, ukwandisa ukusebenza kahle, ukuqeda ukozela nokukhathala. Ukuze uthole ulwazi olwengeziwe mayelana nomthelela wemfundo yomzimba emzimbeni womuntu, funda isihloko kusixhumanisi.

  • Imikhuhlane, ehambisana nokushisa komzimba okuphezulu;
  • Ukwephulwa kwengcindezi;

Umthombo wolwazi: https://i1.wp.com/personsport.ru

Awudingi ukuqala ngokuzumayo ukuzungeza imibuthano, udinga ukwandisa kancane kancane isikhathi futhi, uma uqiniseka ngamakhono akho, khona-ke isivinini. Uma kubusika ngaphandle noma lina, khona-ke i-treadmill ingaba enye indlela yokugijima ekuseni. Yiqiniso, lokhu ngeke kuthathe indawo yokuzivocavoca kwangaphandle okuphelele, kodwa kungasiza isikhashana. Uma unquma ukuthenga i-treadmill, udinga ukuqiniseka ngesinqumo sakho nokuthi uzobe usebenza kuso, ngoba. ngokuvamile isici esinjalo siphumelela okokuqala kuphela, bese sima futhi siqoqa uthuli njengokungadingeki.

Isikhathi sokushaja akufanele sidlule imizuzu engama-20. Ukuzivocavoca kunoma yikuphi ubudala kufanele kube lula, ukuphakamisa izinsimbi ekuseni kungcono ukungenzi, ikakhulukazi ekugugeni, ukuze ungaphuli umhlane wakho.

Ukuzivocavoca kwezandla

Ukuzivocavoca okulula futhi okuphumelelayo kakhulu kwentamo ukutshekisa ikhanda ngakwesokudla nakwesobunxele, kanye nokuguqula ikhanda emaceleni. Khona-ke kufanele utshekise ikhanda lakho phambili nangemuva. Lezi zivivinyo ezilula zizosiza ukwelula i-vertebrae yomlomo wesibeletho futhi ziqinise imisipha yentamo. Zingenziwa nje kuphela ekuseni, kodwa futhi phakathi nosuku, isibonelo, ngesikhathi sokuphumula emsebenzini. Kodwa uma unentamo ebandayo, noma une-osteochondrosis, kungcono ukuthi ungakwenzi ukuzivocavoca okunjalo okwamanje.

Isikhathi sokugijima ekuseni akufanele sidlule imizuzu eyi-10. Ngokuzayo, ungakwazi ukwandisa isikhathi sokuqeqesha sibe yimizuzu engama-20. Uma usaqala imisebenzi yangaphandle, iseshini yokuqala kufanele ibe mfushane kakhulu, ngoba. ngaphandle komkhuba, ungakwazi ukwelula imigqa, imilenze yakho ingalimaza ngokuzikhandla. Ngemuva kosuku lokuqala, kungcono ukuthatha ikhefu, ukuzijwayeza zonke izinsuku. Esikhathini esizayo, njengoba imisipha ijwayele imithwalo, ungakwazi ukugijima nsuku zonke. Uma uzizwa ukhathele, kungcono ukuyeka umsebenzi. Ungathatha ibhodlela lamanzi noma itiye elingenashukela kanye nawe, uthathe ikhefu elifushane kude futhi uphuze uketshezi, wenze ukufudumala kancane, bese ungaqhubeka nokugijima. Ngemuva kokugijima, kuyadingeka ukuqhubeka nokufudumala, isibonelo, ngokwenza ama-push-ups noma ama-pull-ups kubha evundlile, uma kungenzeka.

  • Indawo yokuqala: okufanayo. Zama ukuletha izandla zakho ngemuva kwakho, ubambe eyodwa ngaphansi kwehlombe, enye ngaphezu kwayo. Lokhu kuzoqinisa imisipha yakho yangemuva. Futhi, imisipha yangemuva iqinisa ukugoba phambili nangemuva, ama-push-ups. Ngaphezu kwalokho, ama-push-ups angenziwa hhayi kuphela phansi, kodwa nakwezinye izindawo. Kuzophinde kuqinise imisipha yesifuba. Lezi zivivinyo zenziwa izikhathi ezingu-10-15.

Futhi manje, amakilabhu amaningi okuqina avuliwe amahora angama-24 ngosuku futhi akuvumela ukuthi uwavakashele ekuseni. Lokhu kuzoba uhlobo lokuthatha indawo yokuzivocavoca kwangaphandle uma ungenawo amapaki noma izikwele eduze kwendlu yakho lapho ungenza khona izivivinyo. Mayelana nokuthi ukushaja kuthinta kanjani umzimba womuntu, kanye nokuthi yiziphi izivivinyo okufanele uqale ukwenza izivivinyo ekuseni, funda.

  • Ukopha;

Amaphaphu, ukunyakaza kwemilenze, ukwelula, ukuhamba ngezinzwane nezithende nakho kuyasiza. Ukuze uqinise imisipha yethole, kufanele ume ubheke odongeni, uncike kulo ngezandla zakho, futhi ushintshane ngokuphakamisa owodwa noma omunye umlenze ozwaneni. Yenza lo msebenzi izikhathi ezingu-20.

  • Isikhundla sokuqala: yima iqonde, izinyawo zihlukene ngamahlombe ububanzi, izandla emahlombe. Zungezisa amahlombe akho izikhathi eziyi-10 phambili futhi izikhathi eziyishumi emuva.

Ukuzivocavoca kwemilenze

Uma uzidlula futhi uqala ukuvuka ekuseni ukuze ushaje kabusha, ngokungangabazeki lokhu kuzothuthukisa isimo sakho sengqondo, inhlalakahle, kwandise inhlangano nokuziphatha. Uzoba namandla usuku lonke. Ukushaja, ikakhulukazi kuhlanganiswa neshawa ehlukile, kusiza ukuvuka kangcono futhi uzizwe ungcono kunalapho ulele nje uzama ukuphuma embhedeni kule mizuzu eyi-10. Kuyasiza kakhulu ukuzivocavoca emoyeni ohlanzekile.

Isethi yokuzivocavoca umzimba ekuseni

  • Izinqubo zokuvuvukala;

Indlela yokuzivocavoca ekuseni

  • isifo sezinso;

Umthelela wokushaja emzimbeni womuntu

Ukuzivocavoca okuwusizo kokuzivocavoca kwasekuseni ama-push-ups. Ama-push-up aphinde aqinise imisipha yezandla. Zingenziwa ngokubeka izandla zakho ebhentshini.

Iyashaja futhi iyasebenza

Uma uzizwa kahle, awunakho ukuphambuka ekukhuleni ngokomzimba nangokwengqondo, ungenza izivivinyo ngokuphepha ngaphandle kokwesaba imiphumela. Kodwa-ke, uma unezinkinga ngenhliziyo yakho, amalunga, emuva, khona-ke udinga ukubonisana nodokotela mayelana nokuthi yiziphi izivivinyo eziboniswa kuwe nokuthi yiziphi ezingcono ukungazenzi okwamanje.

Umsebenzi wesithathu. Ukujima. Siqala ngenketho elula futhi kancane kancane siyixake. Ukucindezela kufanele kube izikhathi ezingu-10.

Umsebenzi wokuqala. Sihlala esihlalweni ngqo. Sithatha ama-dumbbells ezandleni zethu futhi siphakamise phezulu. Izingalo zigotshwa ngokushintshana kuze kwakhiwe i-engeli engakwesokudla. Phinda izikhathi ezingu-10-15 esandleni ngasinye.

Abantu abaningi, abasebenza sekwephuzile noma bakhathele kakhulu ngemva komsebenzi, abasakunaki ukuqeqeshwa. Uma uqala ukwenza izivivinyo zasekuseni nsuku zonke, khona-ke usuku lonke luzohlelwa ngokuphumelelayo futhi isikhathi sizovela hhayi emsebenzini kuphela, kodwa nasekhaya.

  • ukwelula noma ukwelula;
  • lala phansi bese uphakamisa imilenze yakho eqondile. Emoyeni senza isiyingi futhi siphansi;

 

Kuthatha cishe imizuzu engu-5-10 ukwenza. Kungaba ukugijima endaweni, ukudansa okunomdlandla, intambo yokugxuma, noma i-hoop ephotha okhalweni lwakho. Konke kwenziwa ngokushesha futhi ngomoya omuhle. Kudingekile ukukhetha umculo ozodala i-tempo oyifunayo.

  • ukusuka endaweni yokuma, ukutsheka kwenziwa ngezindlela ezihlukene. Kulokhu, isisu kufanele sihoxiswe.

 

Ukusa okujabulisayo nomoya omuhle - yilokho okushiwo ukufaneleka ekuseni. Awudingi izisetshenziswa ezikhethekile ukuze ukwenze ekhaya. Into esemqoka ukushintsha uhlelo lokuqeqesha ngemva kwamasonto angu-5-6. Ngoba imisipha ijwayela ukuzivocavoca okufanayo.

Ezigabeni zokuqala, kuzobonakala kunzima, kodwa ngemva kwamasonto ambalwa umzimba uzojwayela futhi ufune umthwalo owengeziwe. Ukuqeqeshwa okunjalo okuvela kuLutsenko kuzosebenza ngempumelelo nakwabesilisa.

Zonke izivivinyo kufanele zenziwe izikhathi ezingu-20.

  • zonke izivivinyo zizovuselela futhi zinikeze amandla;
  • Isimo sengqondo esihle kakhulu.

    Ingabe i-gymnastic yabesifazane ihlukile kweyabesilisa?

    Ukufaneleka ekuseni kusuka eLutsenko kukuvumela ukuthi uthole umzimba omuhle futhi onomusa ngaphandle kokushiya ikhaya lakho. Udinga ukuzilolonga nsuku zonke futhi kancane kancane wenze umsebenzi ube nzima. Uma wenza konke kahle, isibalo esifanele sizojabulisa iminyaka eminingi.

    Yonke imisebenzi yenziwa izikhathi ezingu-15. Lokhu kufaneleka kufanele kuphele ngama-aerobics ngesivinini esiphansi.

    Abaqalayo bakholelwa ukuthi emadodeni, ukuzivocavoca umzimba akufanele kuthinte imilenze. Into eyinhloko emakilasini ukutadisha imisipha yangemuva nezingalo. Ukucabanga okunjalo akulungile. Umzimba kufanele uvumelane. Uma amadoda enama-biceps amakhulu, ingemuva elibanzi nemilenze emincane, khona-ke izobukeka ingenangqondo. Ukuzivocavoca kufanele kufake ukuthuthukiswa kwayo yonke imisipha.

  • amaphaphu phambili;
  • Ukuzivocavoca ekuseni kuthuthukisa imizwa kahle. Umsebenzi womzimba ukhipha ama-endorphin, angamahomoni akhuthaza imizwa. Baphumuza umzimba, bangakuvumeli ukuthi ucabange ngokukhathazeka nokucindezeleka. Phela, uma uqala ekuseni kahle, khona-ke usuku lonke luzodlula ezingeni elifanele.

Into esemqoka okufanele uyikhumbule ukuthi uma ukuzivocavoca kubangela ubuhlungu, kufanele uthintane nodokotela ngokushesha.

Izinzuzo zokuzivocavoca ekuseni

  • emi ngawo womane, aphakamise imilenze yakhe ngokushintshana.
  • Isheduli.
  • lala phansi bese uphakamisa umzimba wakho ongenhla. Senza konke okusemandleni ethu;
  • Ukuqhuma kwamandla.
  • ama-squats;
  • Umsebenzi wesibili. Ukusuka endaweni yokuma, tshekela phambili kuze kube yilapho kwakheka i-engeli engakwesokudla. Izandla ezinama-dumbbell zifuywa emaceleni. Siqala ukunyakazisa izandla zethu, siphakamisele phezulu siye esitobhini. Siphinda izikhathi ezingu-15-20.

    Inkimbinkimbi yabezindaba:

  • ama-push-ups avela emadolweni noma embhedeni;
  • Le nkimbinkimbi inalezi zici ezilandelayo ezinhle:

    Ukufaneleka no-Anita Lutsenko kukuvumela ukuthi ujabulele izikhathi ezinhle kakade ezigabeni zokuqala zokuqeqeshwa.

    Lapho wenza umsebenzi, udinga ukuqapha izinga lokushaya kwenhliziyo. Konke ukuqeqeshwa kufanele kwenzeke ngokushesha okukhulu.

  • izivivinyo ezinikeza umthwalo wenhliziyo nemithambo yegazi;
  • Inkimbinkimbi yezingalo, isifuba nomhlane.
  • Ukufaneleka no-Anita Lutsenko kuhilela ukuvivinya umzimba okungeke kugcwalise amaqembu emisipha futhi kulethe ubumnandi obungachazeki.

    Abesilisa nabesifazane bangaba nesethi eyodwa yokujima. Okubaluleke kakhulu, izivivinyo zasekuseni zokunciphisa umzimba kufanele zenziwe nsuku zonke.

  • ukuqhuba umthwalo ovamile wasekuseni kuzodala umkhuba ozovumela umzimba ukuthi usebenze njengewashi;
  • Noma iyiphi isethi yokuzivocavoca kufanele ifake izinhlobo ezilandelayo zemithwalo:
  • isiqalo esisheshayo ekuseni sivumela umzimba ukuthi usebenze kahle futhi uqale kalula imisebenzi ehlukene.
  • Izinzuzo zokuzivocavoca ekuseni:

    Zivocavoce no-Anita Lutsenko

    Inkimbinkimbi yemilenze nezinqe:

    Ukufaneleka no-Anita Lutsenko kuzokuvumela ukuba ujabule hhayi nje kuphela ekuseni, kodwa futhi ubhekane ngokuphumelelayo nesisindo esiningi. Uma wengeza umsoco ofanele, ukusikhipha umzimba kanye nomsebenzi owengeziwe womzimba, umphumela uzodlula konke okulindelwe.

  • edonsa amadolo emile.
  • i-gymnastics ekuseni ingathuthukisa impilo nokuzivikela komzimba;
  • isethi yokuzivocavoca evela ku-Lutsenko inomphumela omuhle ku-psychology yomuntu futhi ikuvumela ukuba wenze ukukhuthazela okuhle;
  • Ukuzivocavoca umzimba ekuseni

    Lokhu kuvivinya kufanelekile kokubili abesifazane nabesilisa. Ungakhetha eminye imisebenzi. Kukhona icala hhayi kuphela Anita Lutsenko, kodwa nabanye abaqeqeshi abadumile. Angatholakala kuyi-Internet. Ungabuka izifundo ezithombeni nakuvidiyo.

  • izivivinyo zamandla.
  • ukwelula kwenziwa phezu kwe-twine;
  • Ukufaneleka kwasekuseni kusula ngokuphelele ikhanda lemicabango emibi, kukuvumela ukuba uxazulule zonke izinkinga ngendlela enhle. Kungenziwa kalula ekhaya.

  • Umthwalo we-Cardio.
    Ukusebenza ngokomzimba kungakhuphula amazinga akho komoyampilo ngaphandle kokushiya ikhaya lakho. Ngokulandelayo, lokhu kuvumela ukusebenza okusebenzayo kwesistimu yenhliziyo. Njengoba wazi, ngomsebenzi omuhle wenhliziyo namaphaphu, izinga lamandla abalulekile liyakhula. Ukuzivocavoca ekuseni ukulahlekelwa isisindo akuyona nje isiqalo esinamandla sosuku, kodwa impilo engcono. Futhi, ngemva kokushaja, umsebenzi wengqondo uqala ukukhuthazwa.
  • Iqoqo lamakilasi avela ku-Anita Lutsenko lihlanganisa izivivinyo ezi-3 okulula ukuzenza ekhaya:

    Abantu abaningi bavuka ekuseni benokuqina kwemisipha nokuvilapha. Ukuzivocavoca ekuseni ukuze ulahlekelwe isisindo kukuvumela ukuthi ubhekane nale nkinga. Uma uqala njalo ekuseni ngokukhokhiswa, khona-ke isimo sengqondo esihle siqinisekisiwe usuku lonke. Ukuzivocavoca kufanele kube namandla aphansi. Zenzelwe ukwelula ngokuphumelelayo yonke imisipha.

    Into eyinhloko ukuthi kwabesilisa nabesifazane, ukuqeqeshwa kufanele kuhloswe ngamaphuzu abuthakathaka.


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