Kwamathanga ashinyeneyo. Uqheliso ngokuba kwamathanga ekhaya

Kakade ke, wonke umntu olibhinqa uyaphupha nje kuphela esinqeni Bukanomeva nesifuba eliphezulu, kodwa ke imilenze ezibhityileyo. Yintoni esinokuyenza kwabo ngemvelo iinyonga curvy ukuba musa ukuvumela ukuba banxibe iimpahla nendlela kwaye injezu ubukhulu nokuthozama mini-iziketi ibhulukhwe emfutshane? Umxhesho musani ukunceda apha; azuze imilo efunekayo kunokwenzeka kuphela ngoncedo imithambo rhoqo. Abanye umthambo kakuhle umsebenzi wazo ukuba aqhumisele ngamanqatha abangaphezu kwemfuneko kunye nsinya izihlunu emathangeni elibalaseleyo. Ngezantsi imbaxa esahlukileyo ngokukhokela abaqeqeshi yehlabathi.

lunge Side kunye chiasm

Nangona kakhulu zithandwa imithambo kuba emathangeni, kwikhaya wenziwe, ejolise lokufundiswa ezona amaqela amabini izihlunu, ecetywayo intshukumo isigaba-ezimbini ikuvumela ukuba sehlise zonke izihlunu ezinkulu emilenzeni:

• Yima nkqo, iinyawo ndawonye, iingalo emacaleni enu. Thatha njengenyathelo unyawo ekhohlo (ekunene kufuneka ibe umgca othe ngqo) kwaye bagobe oko edolweni, bekwayame izinqe yakhe. Ukugcina emva ngqo ekhangela ngqo phambili, Wazolulela izandla zakho phantsi uthinte phantsi ngeminwe yakhe ngapha nangapha unyawo lasekhohlo.

• Push off unyawo lwasekhohlo ukuhambisa ubunzima umva kwi unyawo lwasekunene, etsala ngezandla zozibini ukuya eluphahleni kwangaxeshanye ngokubeka umlenze lasekhohlo crosswise phambi ekunene. Chukumisa emgangathweni eseluzwaneni unyawo lasekhohlo, ehamba kancinane ngaphaya unyawo lwasekunene. Yenza kophindo 15 kwicala ngalinye.

Ukugxininisa izihlunu emathangeni yangaphakathi , kwaye musa ukulibala eendaba kakhulu langoku kwi mgwaqo iinyawo ukugcina uzinzo nokuqinisekisa ukusebenza lo mbutho.

Lunge imbaleki, nedawo lothuli esikalini

kwamathanga ashinyeneyo abo musa anikele ingqalelo ngokwaneleyo lokufundiswa izihlunu kumphezulu umva. Ukuze kulungiswe le ngxaki, iingcali ndinyuke ukuhlanganiswa enamandla a lunge kwafakwa balancing ngomlenze omnye:

• Yima imilenze zakho ndawonye. Yenza linyathelo elikhulu phambili ngonyawo lwakho lwasekunene. Ukulwela ngezandla zozibini ukuya elunyaweni ekunene kwaye ungqiyame kancinci phambili, agobe amadolo yakho ibe lunge ephantsi ukwehlisa wena. Kubalulekile ukuba indawo liphantsi idolo iye ibekwe ngasentla nje amaqatha kwaye alibandakanyi ngaphaya iincam iinzwane. kwedolo Ekhohlo ngexesha elinye kufuneka bajonge ngqo kwi emgangathweni. Oku kuhlaselwa sifana kakhulu ukuya sprinter pose belungiselela ukuqala ugqatso.

• Into elandelayo eli ukufunda esinqeni kunye esinqeni. Dlulisa ubunzima umzimba ukuya umlenze wasekunene bayiqhube kuso, ndivuka ukusuka lunge, nokuvusa umlenze wakhe lasekhohlo off phantsi ngalo lonke ixesha de kube ngqo ngasemva. Inxalenye engentla umzimba kwi ethambekeni ukukhanya. Ngasemva kufuneka ngqo, cinezela - tight. Hlala kule ndawo ngenxa yesibini enye, uze kwakhona liwele ahlabe eliphantsi. Ukuba umi ngomlenze omnye nzima kakhulu, zama ukuba bachukumise kakuhle nakubhontsi wonyawo lwakhe ukuya umgangatho ngasemva kuwe kanye ngeli lixa, xa enyuka ephuma lunge. Phinda izihlandlo ezili-15, badlule umba kunye namanye umlenze.

"Isikere" ezitshintshayo

Imisebenzi Ezilungileyo kwamathanga ekhaya azisoloko kuphela amandla endalo - ezininzi zazo ukhetho Cardio. Umzekelo, ubungangamsha tikelo ekuthiwa-linamandla.

Yima nkqo, ngoko ukuhambisa unyawo lwakho lasekhohlo emva ukuze oko ngaphambi unyawo lwasekunene. Eyehlayo ibe imbaleki lunge, wolula ingalo yakhe lasekhohlo phambili, unyawo ekunene kwaye ukuqondisa ingalo yakho yasekunene ngasemva. Push ukusuka emgangathweni ngeenyawo zombini kwaye wenze ukutsiba, ngexesha apho kufuneka ngoko nangoko utshintshe imilenze. Emva kokufika nangoko yazika emva lunge imbaleki, kodwa ngoku umlenze sokhohlo besiya kuba ngaphambili kunxibelelana ngesandla sokunene. Ukuba ngaso nasiphi na isizathu akakwazi ukutsiba (umzekelo, zibizwe ngokupheleleyo kukwenzakala kwakhe), nje uzame ukutshintsha ngokukhawuleza imilenze ngaphandle ngokutsiba. Phinda lo msebenzi izihlandlo ezili-15.

lunge oxwesileyo

abafazi abaninzi uzibuze ukuba yokunciphisa ethangeni. Uqheliso ekhuthaza le njongo, enyanisweni kakhulu obungabangeli mdla - it squats kunye ukutsibela. Le yokugqibela, ngokuzenzekelayo, usoloko ngempumelelo kakhulu kunokuba bahlale-ups, abaqeqeshi idume kakhulu ngokufuthi kugxininisa ukuphunyezwa okugunyazisiweyo ezahlukeneyo onokukhetha yokuhlasela.

Ukuma ngqo, yazizisa ndaweni-nye iinyawo, zombini iingalo wazolula phezulu, neentende ezivulekileyo kwaye zijonge phambili. Thatha linyathelo ebanzi ukuya elunyaweni ukuya kwikona (idiagonally, kwi-engile degrees amane anesihlanu), ayeguqa ngamadolo, abahluza umntla lakhe eliphezulu kwaye zinamandla okuwisa isandla phezu ethangeni lakhe lokunene. Ngasemva oku kufuneka sihlale ngqo kunye isithende - avuswe. Jonga ukuba ungakwazi uthinte kakuhle zakho zomnwe emgangathweni ngapha nangapha unyawo lwasekunene - eli twa kuya kunceda ziyakwehlisa ngokubonakalayo achazwe apha kwamathanga. Push off unyawo lwasekunene ukubuyela sikhundla iqala. Phinda izihlandlo ezili-15 kwicala ngalinye.

plie

Kunika umdla ukusebenzisa waboleka ngqo ballet. Ngokuphumelelayo ishenxisa ngxaki ixhaphakileyo female - esinqeni curvy kakhulu, njengoko Aviwe izihlunu ngaxeshanye ngaphandle ngaphakathi kwe emilenzeni.

Beka izandla phezu esinqeni, izithende kunye, buthi iplagi ikawusi esandleni malunga amane anesihlanu degrees. Ngena unyawo lasekhohlo ukuya kwicala (nakude ngaphezu ububanzi ibhanti) kwaye kuhla aye a plie olunzulu: Bend amadolo omabini ukwenzela ukuba ngaphezu iincam ngeenzwane, yaye, nokugcina flat wakho kwaye cinezela sekukukuguqa langoku phantsi phezu komzimba. Ukunyuka evela plie, skolznite ekhohlo isithende umva unyawo lwasekunene, yimani imilenze yakho uze ubuyele yokuqala. Yenza kophindo 15 kwicala ngalinye.

Kulungiswe kick roundhouse

Le nto weza imfanelo Kickboxing zakudala. Isimanga, nkqu intshukumo enjalo ezemidlalo silwe inokufumaneka, ngempumelelo ukunciphisa umlinganiselo hip; akumangalisi ukuba inguqulelo elungisiweyo ye oko odumileyo Chuck Norris iye uthandwa ingakumbi zokwenza umthambo yabasetyhini.

• Yima phezu ukhuko umthambo ngazitho zine, iingalo wasolula ngqo phantsi amagxa akho namadolo akho waguqa kwi ezintsuleni. Phakamisa kwedolo ekhohlo ukuya emgangathweni, ezama ukuba olule isithende ekhohlo kufutshane emzimbeni wakho. Ukugcina idolo indawo imisipha, yishenxisele kude umzimba, ezama ukufikelela inqanaba labo ezimpundu.

• Ngenxa elwe imilenze kunye amathanga kufuneka ukomeleza lo msebenzi isindululo ilandelayo: ukuqondisa umlenze lakho kwicala ukuze nakumphezulu unyawo (imitya yezihlangu ezemidlalo) ekhangele phambili. agobe Kwakhona kwedolo umzantsi womlenze phantse phantsi ngaphandle inhliziyo. Phinda izihlandlo ezili-15 kwicala lasekhohlo, ngoko omnye amaxesha 15 - ekunene.

Ukwanda oonotsheluza

kwamathanga ashinyeneyo zilungiswe lula - kubalulekile ukuba uchithe ixesha kunye nomgudu kumsebenzi rhoqo emzimbeni. Universal umsebenzi umtya, silungiswe ngokukodwa ukusebenzisa umlenze ziya kunceda ukufezekisa iziphumo ezinqwenelekayo kwixesha elifutshane:

• Ukuqala isikhundla - umtya ngokupheleleyo, ezifana ukuma ngenxa yemveli push-ups. Ukugcina izihlunu cofa ombane eliphezulu, step unyawo lwasekunene phakathi kwezandla, bagobe idolo lakho ukuze ethangeni ngaxeshanye lakho ilungelo emgangathweni yajika. Umlenze wabashiya ngasemva, kufuneka bulungiswe. Push off unyawo lwasekunene ngokucotha ukukhwela kancinane kuwe besibekeka umntla phambili eliphezulu. Emva kokugqitywa element uchukumisa nakubhontsi wonyawo lwakhe ekhohlo ukuya phantsi emva kwakho.

• Emva koko, agobe idolo lakho lasekunene, sinciphise wena aphinda lunge, abeke izandla zakhe phezu ngapha nangapha unyawo lwasekunene. Thatha umlenze wakho wasekunene ngasemva, ethatha indawo yokuqala iplanga ngokupheleleyo uphinde kwelinye icala. Yenza milembelele 15, iye ukutshintsha imilenze.

Xa Konke kungalungi

Akuyomfuneko abaphumze kwamathanga zamafu, ezo akanako ukunciphisa akukho msebenzi? Fundisisa iingcebiso thaca ngezantsi, ukuze ilahlekelwa iinkcukacha ezibalulekileyo:

• Musa ukubabela ukuba unciphise umzimba kwi imilenze ezimbalwa ukusebenzisa. Kuya kuthatha ubuncinane inyanga imithambo rhoqo, amathanga zamafu ukuba imilo nomtsalane ngakumbi. Emva kweentsuku 90-100, umphumo iyabonakala kakade ukuze ungazama kwi jeans okanye ibhulukhwe SIZE ezincinane.
• Hlalutya ekudleni kwakho. menu wakho kufuneka ube iiproteni, imifuno, iziqhamo kunye amafutha enempilo. Kwaye akukho wumbi. Ukuphelisa zonke iintlobo iilekese, iimveliso yokubhaka, nayiphi na into yokuba imvelaphi zokwenziwa. Baya isantya yokucolwa kwaye igalelo ukuqokelela ityhefu namanqatha kwemfuneko.
• Xa unikel 'ingqalelo imithambo amandla, yongeza ucwangciso Cardio. Nditsho njengomtyibilizi elula inceda ngomlilo calories ukuba ude ube isixa esongezelelweyo kwi esinqeni. Running singavalwa Cardio kwi ibhayisekile izinzile okanye "Ukuskiya". Iinkqubo Complex evela ezahlukeneyo iintshukumo plyometric kwizithuba lonke ngohlobo ukuhamba umsengi - enye kwabo imali kwii- ukuthenga umqeqeshi ikhaya okanye umrhumo kwiziko bayafaneleka.
• Yandisa umthwalo. Mhlawumbi lifikile ixesha lokuba makathathe dumbbell. Ukuba inqanaba lakho ukomelela kuba ncinci, khetha oonokrwece kunenye. Ideal kwabasaqalayo dumbbell ubunzima - lohamba nekhilogram enye. Kunye nokuphuculwa qethe unako ukusebenza kunye projectiles nzima, yaye ngaloo ndlela ngokukwanjalo kwandisa ukusebenza kwawo nawuphi na umthwalo, nokuba okanye kardiozaryadka samandla.

Kodwa eziphambili ezisincedayo yokuba ayisekho inkqubo umbane ofanelekileyo okanye uqeqesho ogqibeleleyo. Impumelelo ixhomeke iimpawu ngamnye umzimba wakho. Mamela emzimbeni wakho, yaye imilo efunekayo ayikho elide ukuza.