Indlela ukunciphisa umzimba ekhaya: umsebenzi kanye nokudla

Nge ukufika kwentwasahlobo yilowo nalowo owesifazane osuke uqala ukucabanga mayelana iholide oluzayo ogwini uma ingajabula ukuba balahle umthwalo izinkinga anqwabelene, uvale emehlo, unethezeke bese bayakhohlwa konke. Lesi sikhathi okwase kukudala sisilindile kudinga ukulungiselela asigcini nje ngokulalela okushiwoyo isici impahla, kodwa futhi umuntu ngokomzimba. Akuwona wonke owesifazane ngemuva ebusika eside kungaba ukuziqhayisa sibalo ephelele kanye nokuntuleka kwesisindo. Kuleli qophelo kuphakama umbuzo: "Ngingakwazi kanjani ukunciphisa umzimba ekhaya?"

Ihambisana okunempilo olinganiselayo Ukudla umsebenzi kuthinta izinqubo umzimba emzimbeni. Awazi ukuthi ukunciphisa umzimba ekhaya? Ukuzivocavoca nokudla ngokulinganisela kungase kusize phambili umgomo oyifunayo - sibalo ukwenzela ukungena okuncane kakhulu. Njengoba odokotela bengqondo bathi, into esemqoka - ugqozi.

Indlela ukunciphisa umzimba ngaphandle ukudla ekhaya?

Ukufeza umgomo, ochwepheshe ukweluleka ukwenza konke kancane kancane. Kuba nemiphumela emihle kakhulu bathambekele ekufuneni labo abangekho ashesha ezifanelekile kunjalo enomqondo. Ngakho, indlela ukunciphisa umzimba ekhaya, uma ungafuni egcina ngokwakha ngamandla? Yiqiniso, ngosizo umsebenzi.

Akuwona wonke umuntu angakwazi ukukhokhela ukuya a club imfanelo. Ngezinye izikhathi kuba aphansi hhayi isikhathi, futhi ufuna ukubukeka kahle ngaso sonke isikhathi. Labo babe imali akwanele ku nomqeqeshi siqu ejimini, futhi, ngeke ukwazi ukuthi kwenzeka kanjani ukuba ulahlekelwe isisindo ekhaya. Kunezindlela ezihlukahlukene umzimba Gymnastic isisindo ukulahleka. Ngokulandelayo, sizokubonisa indlela ukunciphisa umzimba ngenkathi nisebenzela ekhaya.

Bonisa ngenduku Gymnastic

1. Stand esimweni ezinzile, ukusakaza imilenze yakhe ngaphandle buqamama mkhulu kunezinhliziyo ububanzi emahlombe. Thatha induku Gymnastic ezandleni zakhe both qeda. Luthathe ngangokunokwenzeka, ngidonsa umoya, kulokhu ukuze ujike iyunithi kwesokunene nezinhlanu izimisele ukubeka wakhe emuva izithende. Exhale. Uyekele induku mabaphakamise izandla. Inhale, ujike umzimba kuya kwesokunxele bese izimisele ukuthatha imishini ezemidlalo. Exhale. Phinda kweqembu ohlangothini ngalunye.

2. Imilenze ukuba ihlukanise, emahlombe ebanzi, induku - phambi, nge support phansi. Beka izandla zombili engxenyeni engenhla ke. Ukuncika induku, athathe umlenze kwesokunxele bese exhale. Climb ngosizo imishini ezemidlalo kuya indawo yokuqala kanye ngidonsa umoya. Phinda umsebenzi, nokuzikhulula emlenzeni ngamunye.

3. imilenze ukuhlala endaweni efanayo. induku Gymnastic ukuthatha amachopho ibuselwe izibunu. Yenza ejikeni isiqu ngakwesokudla. Ngesikhathi esifanayo okudingeka uphakamise ekupheleni kwesokunxele induku. Khokha umoya. Ukubuyela indawo yokuqala, exhale. Phinda umsebenzi ohlangothini ngalunye okungenani izikhathi ezintathu.

4. Uluthi nge support phambili phansi. Imilenze kancane baletha ndawonye. At exhale lesincane bagxume umlenze ngqo phezu induku, ezihambayo okwamanje ekupheleni layo elingenhla esandleni sobunxele. Le nhlangano yenkolo yokulwela efanayo ukwenza omunye umlenze. Phakathi ukunyakaza induku Ngakolunye uhlangothi kumele kwenzeke ukuze agobe emuva, esiswini ukwakha zokwenziwa crease ke qondisani, kakade isikhundla sokuqala. Phinda yokukhathala.

5. izinti Gymnastic ukuhumusha phambili bese ugcine ekupheleleni kokubili. Ngezinye izikhathi ukufeza ithuba umzimba ngakwesokudla, ezimbili - kwesobunxele. Okumele waphindwa ngamunye eceleni kuze umuzwa omnene ukukhathala.

Ukuzivocavoca ngohlangothi yayo

Movement ukuze kwenziwe kuqala ngakwesokudla, khona-ke ohlangothini lwesobunxele.

1. Yenza kuqonde esandleni sakho sobunxele, beka kanye umzimba, kwesokudla umlenze insaliwe. Luthathe ngesikhathi esifanayo ne unyawo lwesokudla bese uthatha umoya. Wehlisa ingalo nomlenze, exhale. Phinda izikhathi 7-14.

2. ingalo sokudla nasemlenzeni kukhona endaweni efanayo. Phakamisa ingalo kwesokunxele iqonde, eguqa ngesikhathi esifanayo bobabili ngamadolo. Kubalulekile ukukhulisa ukudonsa ngamadolo ukuba esiswini sakhe. Phakathi voltage ukuthatha umoya, uphumule, - exhale.

3. Ukuqala isikhundla uyefana. Imilenze iqonde, ingalo kwesokunxele kanye umzimba. Luthathe - donsa, qinisa amadolo bent esandleni esiswini - exhale. Yenza umsebenzi izikhathi 6.

Izivivinyo kule sikhundla lisalele

1. Bobabili imilenze goba emadolweni, wabeka izandla zakho esiswini. Kuyadingeka ukuba uphefumule esiswini. On the donsa ngangokunokwenzeka okungukuthi kubalulekile ukuba induku ukuphuma, exhale okunalokho kancane kancane draw, ngesikhathi esifanayo khama ezinqeni. Ukuzivocavoca okufanele kwenziwe izikhathi okungenani 14.

2. Ukuhlala endaweni efanayo, hlambulula imilenze nezingalo ngangokunokwenzeka emaceleni. Bobabili izandla phansi, kuzomele uvule ngohlangothi lwakho kwesokunxele bese unyawo lwesokudla, okungukuthi uzwane, ukuze uthole entendeni yesandla sakhe sobunxele. Lokhu ukuhamba kufanele ugijime exhale. On the donsa ukubuyela ukuqala isikhundla. Qedela umsebenzi endaweni efanele. Ngo ohlangothini ngalunye kumele rotated izikhathi okungenani 6-8.

3. Lie emhlane wakho nge amadolo agobekile, izandla ngemuva ekhanda lakhe isilonda, kodwa hhayi sawela enqabeni. Iminwe ugcinwe ngemuva. Kuyadingeka ukukhulisa ezinqulwini ngamadolo ngangokunokwenzeka ukuncibilikisa esandleni. Nakuba ukuphefumula, kufanele bulging esiswini. Thatha isikhundla ukuqala njengoba exhale ezingena esiswini. Yenza 6 eziphindaphindiwe.

Ukuzivocavoca kule sikhundla ezithandwa

1. Beka tandla takho ngaphasi kwesilevu. Phakamisa umlenze wakho kwesokudla futhi ngidonsa umoya. Phakathi awumoya okhishwa ngamakhala, enze kube nokwenzeka ukuba ngakwesokunxele bese uzama ukufinyelela phansi nge uzwane. Kubalulekile ukuba uthathe izindololwane lakho phansi. Yenza okufanayo nezinye emlenzeni. Ngamunye ukuphinda umsebenzi izikhathi 4-8.

2. Nweba izingalo phambili futhi basakaza imilenze yakhe ngaphandle kancane ebanzi. Ukushiya kwabo endaweni, vula ecaleni lakho lesencele ngakwesokunene ngqo ubuyele phansi isiqu. Kubalulekile ukwenza lokhu okwenziwa donsa bese ubuyela kokuqala isikhundla njengoba exhale. Yenza 6 replicates esandleni ngasinye.

3. Ukudweba ku ngemilenze nasezinzwanini, siphakamise ukhalo kancane futhi turning esifubeni ngakwesobunxele, agobe umlenze ngakwesokunxele amadolo bese uzithola indololwane kwesokudla - exhale. Ngemva kwalokho, ngidonsa umoya futhi ume kancane. Phinda okufanayo Ngakolunye uhlangothi.

4. Hands ukubeka stop phambi esifubeni entendeni yesandla sakho. Izinyawo ndawonye. Kususelwa entendeni futhi uvumele ephansi emuva, exhale. Ngesikhathi kufanele kuthathe esithendeni, kusale izandla zakho phansi. Thatha umoya. Phinda.

Bonisa imile ngamadolo akhe

1. donsa kanye izandla zenu, phumula, bese uzivumele udedele, kancane encike phambili. Exhale. Phinda kasikhombisa.

2. Phakamisa izandla zakho ngenkathi ukudonsa umoya kakhulu, bahlala esiyilweni kuya kwesokunxele bese exhale. Ngokucijile sukuma, ephakamisa izandla zakhe - umoya, thatha kwesokudla - exhale. Phinda izikhathi 7-12.

Izivivinyo kule sikhundla emadolweni carpal (ngayo yomine imilenze)

1. Phakamisa ikhanda lakho futhi ukhalo, ngidonsa umoya. Phakathi okhishwa ngamakhala ukudonsa imisipha entanyeni, ikhanda kanye ukhalo phansi, isiyaphuma emuva kwakhe. Kuyadingeka ngesikhathi umsebenzi ukusebenzisa ukuphefumula besisu (umoya - esiswini ulele, umoya - esiswini idwetshwa). Yenza 10-12 ezinikezwa.

2. Yenza isiyingi (ukujikeleza) ukunyakaza ukhalo eya ohlangothini, uzama ugoba okhalweni luhamba luye ohlangothini olulodwa. Phinda izikhathi 10-14 nhlangothi zombili.

3. Ngaphandle yokuhambisa isandla kude, kuyasuswa unyawo lwesobunxele emuva izibunu oyakuhlala isithende kwesokudla. Thatha umoya. Move izimisele ngesikhathi edolweni kwesokunxele umlenze phambili uze phakathi ezandleni zakho. Ngidinga lala kwedolo ngakwesokunxele bese exhale. Thatha indawo yokuqala. Phinda nge umlenze ngamunye kweqembu ukunyakaza izikhathi 5-7. Ekupheleni ekusebenziseni udinga amanga emhlane wakho, uphumule imisipha yakho.

Ezinye izindlela ukuthi ukuzikhandla ngokomzimba

Indlela ukunciphisa umzimba ku-ibhayisikili umsebenzi ekhaya? Kungenzeka? Abanye abantu bacabanga ukuthi usebenzisa ibhayisikili umsebenzi ngesikhathi esifushane ungakwazi balahle a amakhilogremu ambalwa. Eqinisweni, abantu uyazibuza kanjani ukunciphisa umzimba ekhaya, ukubuyekezwa ehlukile kwesokunxele indlela enjalo.

Iningi lithi ukunciphisa umzimba ngale ndlela ngeke isebenze. Kodwa kungenzeka ukufinyelela nezinye, akukho esingaphansi othandeakayo abesifazane abaningi umphumela: imisipha izibunu namathanga some futhi babe nokunwebeka, ukuma - zikhange.

Ngesikhathi esifanayo, abanye bangase baphikise ngokuthi isisindo kungenziwa kabusha ngaso umsebenzi ozinzile, kodwa kancane kancane kuphela. Ngakho uma uyazibuza mayelana nendlela ukunciphisa umzimba ku-ibhayisikili umsebenzi ekhaya ababukele futhi kunomvuzo, kodwa ungalindeli imiphumela esheshayo.

Ulahlekelwe isisindo futhi silondoloze isisindo evamile Ungaphinda usebenzise intambo ukweqa noma torsion hulahupa (ayindilinga).

Indlela ukunciphisa umzimba ekhaya ngeviki?

Eminyakeni yamuva, lenqwaba amaphromoshini elihlobene ne ukuncipha. Nge izikrini TV namathelevishini kusukela Amakhasi omagazini fashion, ubuka kithi amadoda Muhle futhi abesifazane amathiphu sendlela ulahlekelwe isisindo ekhaya ngeviki ngosizo elinye izidakamizwa ezingabazisayo noma Simulator.

Ochwepheshe okuye kwenziwa kuye kwabonisa ukuthi ukunciphisa umzimba by 10-15 kg ngeliviki akunakwenzeka ngaphandle ukulinyazwa emzimbeni. Zonke lezi zindlela zisekelwe isimiso zokuzila, zona ngokwazo iwukuba umuntu ungakulungele kuyinto inadmissible. The best ukushonelwa isisindo 1-2 kg ngeliviki.

Izimiso ukudla okunempilo ngoba kwesisindo

Indlela ukunciphisa umzimba ekhaya ngaphandle kabi? Okuningi kuxhomeke ukudla. Kuyadingeka ukuqeda ukudla okunamafutha, ufulawa amnandi (ngaleyo ndlela kuncishiswe engayitholi caloric), umkhawulo ekusetshenzisweni zamakha nososo ashisayo ezithuthukisa esesuthi ngikwenze udle kakhulu. Ngakho, lapho isidlo sokugcina kufanele kube kungakapheli 06,07 ntambama. Akumelwe udle njalo kodwa izingxenye ezincane. Umuntu kufanele ukulayisha, kodwa udinga ukukhetha ukudla okunama-kilojoule amancane. Kukhethwa ikakhulu imifino engcono kunoma iyiphi balokho okunikelwayo, kodwa ngesikhathi esifanayo kufanele kube amaprotheni ku ekudleni - ephansi fat inyama noma ushizi. Ukudla okungukuthi kangcono hhayi gazinga, futhi thumba noma isitshulu.

Iningi lomama zama ngokuhlala isisindo ngesikhathi ukudla nge kakhulu ongaphakeme ikhalori. Lokhu akulungile. Uma umuntu ngeke ukusebenzisa amandla ngesikhathi umsebenzi, kanye okutheni, umphumela uba - ukukhathala zokuphefumula nokuphelelwa amandla. Ukudla kufanele kwenziwe ikhumbula ukucindezeleka ngokomzimba kwalokhu uma uvivinya umzimba.

Kancane kancane, izimiso of ukudla okunempilo ngeke ekuphileni kwakho, futhi ngeke usaba ukubuza mayelana nendlela ukunciphisa umzimba ekhaya noma ejimini. Ngemva kokubona lezi zimiso, kungenzeka ukugcina isisindo esinempilo, futhi kuba lula kakhulu kunokuba ukubabulala Kilos extra.