Ukushaja nemilenze nezinqe: Isethi umzimba, futhi libuyekeza ukusebenza kwe

Yikuphi ukunyakaza kuzomele sifake ekahle ukukhokhiswa kwemilenze izibunu? Bonisa ku amandla nokukhuthazela, bajwayele izivakashi njalo ukuzivocavoca, ingabe ngaso sonke isikhathi nomphumela esheshayo appreciable - imilenze ukuhlala endaweni ngempela inkinga ukudonsa, ngakho ezivamile kanye umsebenzi ezishintshiwe kuzomele ungeze izakhi yoga kanye Pilates. Thina banezeluleko egcwele yakhelwe ngokuholela American ukuqina abaqeqeshi.

iqhawe III

Lena zakudala yoga ukuma, okuyinto Kunconywa ukuqala eziyinkimbinkimbi noma superset okuhloswe ngaso ukuqeqesha imisipha kwamathanga futhi shins. Inkokhelo yakho masonto onke nemilenze zizosebenza nakakhulu uma ungeze lokhu ukunyakaza elula ngendlela isimiso ajwayelekile. "Warrior III" ivumela nje kuphela ukoma imisipha ezindaweni eziyinkinga kusuka okhalweni kwehle, kodwa futhi ukulondoloza imisipha ithoni emaphephandabeni.

• Yima ngezinyawo zenu ndawonye. Khona-ke phakamisa umlenze wakho ngakwesokunxele, edonsa Sock futhi athwale esisindo ku lonke sukuma umlenze ngqo kwesokudla. Qhubeka ukukhulisa umlenze kwesokunxele bese wehlisa ikhanda futhi esifubeni inqobo umzimba kuze yakha umugqa oqondile ovundlile kusukela ekhanda kuya ezinyaweni. Gcina izingalo kuhambisana izinhlangothi. • Ukusebenzisa ama-ab futhi uqiniseke ukuthi kwesokunxele ethangeni, idolo, umbala kanye izinzwane emgqeni efanayo. Hlala kulesi sikhundla, ngifuna phansi ukugcina emuva wakho njengoba ngqo ngangokunokwenzeka. Kubalulekile ukuthi lesekudla akuyona waqonda ngokuphelele; maphakathi gravity awe phakathi unyawo. Gcina ukumisa i nomoya emihlanu, khona-ke kancane kancane abuyele imile.
• Shintsha unyawo bese uphinda.

Nokuzikhulula "kusho uSihlalo"

Uma unesithakazelo ukukhokhiswa imilenze namathanga futhi okuyiwona akudingeki dumbbells nezinye projectiles, silalela lesi sivivinyo elula. Nokuzikhulula "kusho uSihlalo" futhi ongowokuzalwa yoga, akudingeki isisetshenziswa esingeziwe ngoba. Ngakolunye uhlangothi, uma kutholakale kalula kwesitulo abavamile kakhulu ukuba bafeze lo ezimfushane okuncane lula.

• Qala ngokuthatha imile nge umhlane wakhe esihlalweni (ongakwenza ngaphandle kwalo), izinyawo zakhe phezu ububanzi ibhande. Ukulinganisela esisindo izithende gobisa yesisu sakho agobe esifubeni phambili ngesikhathi kancane ukwehlisa okhalweni nezinqe bebheke esihlalweni esihlalweni. Misa nje kokuba uhlala phansi, bese ubuyela imile, ungakhohlwa nzima imisipha ukukhonkotha kulo msebenzi.
• Yenza ezintathu amasethi 10-15 ezinikezwa.

lunge Isiphambano Dynamics

Lunges - Classic ukukhokhiswa neminye phansi, kodwa ngempela okuyisidina futhi kungabangela isithukuthezi kulabo abathanda ukuhamba ashukumisayo kanye ukuhlela kabusha ezithakazelisayo. Ukuze uthole nesithukuthezi, zama cross-lunge e Dynamics - engavamile, kodwa umsebenzi ngempela nokwenzeka ukuba bonke abafuna ukuthenga amafomu ezikhangayo futhi njengabesifazane.

• Yima ngezinyawo zenu phezu ububanzi ibhande. Bekela eceleni unyawo lwesokudla ngokuphambeneyo emuva, njengokungathi izinyawo zakho ayesezibhebheni imicibisholo iwashi Ukudayela ekhombe 7:00. Bend kokubili ngamadolo ukuze uthole isikhundla yokuqala ukuhlaselwa. Sitsheke esifubeni sakho phambili i-engela degrees amathathu wazamazama phezulu naphansi izikhathi 10-15. Qondisani futhi niguquke 180 degrees ukuze unyawo lwesokudla eyayiphambi. Futhi singaphindi singene isikhundla classical yokuhlasela.
• Shook phezulu naphansi izikhathi 10-15 ngesandla ngamunye, ukuqedela iqoqo. Yenza amasethi amathathu.

lunge okuphansi lemilenze ngqo

Lo msebenzi wenziwa imile. Kubalulekile ukukhumbula ukuthi i-okuhle ukukhokhiswa neminye esiswini nasemilenzeni ihilela imisipha ukungezwani amagxolo (ikakhulukazi abezindaba) kulo lonke umsebenzi; lunge ongaphakeme lemilenze ngqo akuyona ukukhishelwa lo mthetho.

• Yima ngezinyawo zenu phezu ububanzi ibhande. Khona-ke emuva off unyawo lwesokudla emuva bese ngihlaliswa isikhundla yokuhlasela ngokubheja lidvolo lakho lesencele phezu iqakala. Phakamisa isandla ngqo phezulu ikhanda lakho futhi ukuncika phambili kusuka okhalweni ne. Wehlisa esifubeni phambili okhalweni njengoba izandla afinyelele phambili kuya phezulu. Phakamisa umlenze wesokunene ngenkathi eqondisa ngakwesobunxele. Bamba lesi sikhundla ngoba umoya ezintathu bese ubuyela isikhundla ukuhlaselwa.
• Ingabe ezinikezwa ezintathu, ukushintsha imilenze bese uphinda ngakolunye uhlangothi isethi.

Lunge "skater"

Kanti inikeza sishube kanjena umlenze emihle isebenza zonke izicubu ezinkulu emathangeni kanye shins.

• Qala ngokuthatha imile, izinyawo ehlombe nobubanzi ngaphandle, Izandla emaceleni yakho. Thatha isinyathelo esikhulu emuva nge umlenze sakhe sobunxele eqa it ngokuphambeneyo ukuba unyawo lwesokudla. Ngesikhathi esifanayo ukudonsa sangakwesokudla iqonde futhi emaceleni, lesandla sakhe sokhohlo goba endololwaneni, ngiyibeke phezu nomlenze wokunene. Yeqa uye kwesokunxele by ibanga amasentimitha angaba ngu-60, bese ubuyela endaweni yalo.
• Phinda lokhu ngakolunye uhlangothi. Ingabe ezintathu amasethi ezinikezwa 20.

umlenze lift

Lokhu ukushaja ngokuba izinyawo kudinga into eyodwa - esihlalweni. Ukuzivocavoca kuhloswe ukuqeqesha quadriceps futhi ewusizo kubo bonke labo dream of a okwaziyo futhi imilenze ukwenzela ukungena okuncane kakhulu.

• Yima uqonde, ebhekene kwesitulo. Phakamisa unyawo sakho sokunene isithende Ncika esihlalweni. Qiniseka ukuthi lidvolo lakho lesencele akuyona kuyalungiswa, bese uyaphakamisa nonyawo lwakho yesokunene kwesitulo bese udonsa umlenze uze uzizwe ukungezwani quadriceps. Sibambe umlenze ephakanyiswe emoyeni, agobe lidvolo lakho lesencele bese uyaqondisa kancane nzima, hhayi okuholela Ehlala ngokuphelele.
• Ingabe 10-15 ezinikezwa ke ukwenza umsebenzi nezinye emlenzeni. It Kunconywa amasethi amathathu.

Ukushaja for varicose imilenze

A ezihlukahlukene lunges futhi squats - izintwana zakudala futhi enamandla kakhulu ukuthi angakwazi e kungakapheli masonto amangaki ukwenza izibunu nokunwebeka namathanga - ukwenzela ukungena okuncane kakhulu. Kodwa zikhona izikhathi lapho umthwalo ongako esindayo phezu imilenze nje is contraindicated. Futhi ngaphezu kwakho konke sikhuluma varicose emithanjeni.

Uma uzithola ezinyaweni we semithambo "isicabucabu" noma "lwenkanyezi", kufanele uqale ukubheka emithanjeni. Uma isenzo lokugcina isikhumba oluhlaza omkhulu-enemigqa emihle inezinhlobonhlobo zemibala, kungase kube khona umonakalo ukuya kodokotela phlebologist futhi ucaciswa, akusiyo ukuthi isimo sakho kuvamile isifo semithambo - varicose emithanjeni. Uma kusethwa ukuxilongwa ezicindezelayo engaphuthumanga phekula: noma ngabe isifo kungaba khulula ukuzibandakanya kwezemidlalo, into esemqoka - ukuba bagcine imithetho elula ukuvimbela ngokweqile igazi ligeleze emikhawulweni aphansi.

I Kunconywa ukushaja Ochwepheshe for varicose umlenze kuhlanganisa lezi zinhlobo ezilandelayo umsebenzi:

• abahamba ngezinyawo nokuhamba (ukuhamba);
• amakilasi ngebhayisikili emile noma ukuzilolonga kwe-elliptical;
• ukugijima otshanini noma ku-treadmill;
• yimuphi umsebenzi owawenza uhlezi noma elele isikhundla.

Izibuyekezo

Njengomthetho, iningi Izibuyekezo ezingezinhle zivela kulabo abasebunzimeni ntshashintshe bahlushwa yisifo semithambo. Njengoba sazi ukuthi cishe zonke ukushaja idume ngokudla ngezandla, iinyawo nabezindaba kuhlanganisa lunges amandla futhi squats, abesifazane abaningi baqala ahole indlela yokuphila enempilo, ngokushesha ukuthi inhlalakahle yabo, kunalokho, siya siba sibi kakhulu. Indlela yokuvimbela eziya ziba zimbi isimo isifo, ukubambezela ukuthuthukiswa emithanjeni varicose kanye ngesikhathi esifanayo ukuze uqhubeke njalo ukuqeqeshwa ezemidlalo? Landela izincomo abasubathi abanolwazi nababhalisiwe lucky abaye banqoba inkinga ka varicose emithanjeni enenqubekela phambili futhi atholwe ukuma ofiselekayo.

• Gwema ukuqeqeshwa isisindo nge izinsimbi. Uma uqiniseka ukuthi kuphela izinsimbi kanye nezinye amagobolondo esindayo uyokusiza ulahlekelwe isisindo futhi sifinyelele imilenze ezime kahle, qinisekisa ukuthi iphenduke Uhlelo ukuqina siqu nganoma yisiphi cardio futhi senze okulungileyo yakho evamile emva kokuphothulwa amandla eziyinkimbinkimbi umzimba. Kuyinto kangcono le njongo amakilasi ngebhayisikili emile noma treadmill, kanye abavamile ukuhamba usheshe. Kungcono ukugqoka kokucindezelwa ingubo ekhethekile (amasokisi amade, tights) ngesikhathi umsebenzi, ngisho noma nje emfushane futhi ukukhokhiswa izinyawo.
• Uma kungenzeka, ukuqeda izici eziningana ezinjengolwazi ukuhlala eside kubha, sitapy, zisonta futhi lunges. Uma lokhu kungeke kwenzeke, enye ohlwini umzimba cardio.
• Uma umsebenzi wakho noma yokuphila uphakamisa ukuma isikhathi eside noma ihlezi endaweni eyodwa ngaphandle kokuphazamiseka, zama kaningi ngangokunokwenzeka ukuze unikezele isisindo ewela ezinyaweni zakhe, nge izithende futhi emuva amasokisi. Ukuze wenze lokhu, kweqa kancane kusukela isithende kuye ozwaneni.
• Musa ukugqoka izicathulo ne High Heels noma ubambe onobuhle afanayo ngezikhathi ezikhethekile kakhulu.

Khumbula ukuthi impilo yakho - ezandleni zakho. Amakilasi zilungile ezemidlalo usizo ukuze ulondoloze impilo enhle kakhulu iminyaka eminingi ezayo.