Ukolula imilenze. imithambo yokuzolula

Ukugcina ifomu kukuba kuyimfuneko yonke imihla ubuncinane isiqingatha seyure ukuya ngenkuthalo. Akunjalo baya kungena ngokuba ezemidlalo, kunokuba ukuhamba umsengi, ukwala abazakunyusa okanye iihambo ukuya disco. Uze uqiniseke ukuba abandakanyeke ekusoluleni. Ukolula imilenze inika iqinelwa omhle kunye nentshukumo egudileyo.

Ukolula (zolule) ijolise ukuba bhetyebhetye umzimba ukuphuhlisa. Nayo iya ingcinezelo izihlunu, kukho ukuhamba joint ngcono, luthambe kwezihlunu. Ndisolulela kunceda ukubuyisela izihlunu emva kokuba umsebenzi onzima emzimbeni. Ukolula imilenze Kuyafuneka abasebenzi ofisi baboniswa yokungasebenzi emzimbeni, nokuba ngenxa yesi sizathu ukuba kokoma ezisezantsi yinxalenye yomzimba.

Xa hernias kunye nezinye izifo yomqolo, ndisolulela into contraindicated.

Ngoko ke, ukuze kuphuculwe indlela wolule imilenze yakho? Ukolula kufuneka ukuqalwa ngenxa yesizathu. Okokuqala, kufuneka aerobics okanye naluphi na olunye uhlobo qete, akukwenzi phezulu izihlunu zakho, uze emva koko uthabathe ngenxa ekusoluleni izihlunu kunye nemisipha. Kulungile ukuba uqale iiseshoni isiqingatha seyure-kathathu ngeveki. Kwixa elizayo, ungenza ukwandisa rhoqo kunye nexesha iiseshoni.

Eyokuqala umthambo zolule uya kuthoba ukuziqengqa agudileyo ezinyaweni omnye komnye, uze kuphela kuthathwa njengoko kwamathanga yangaphakathi (ehleli phantsi imilenze yakho elisongiweyo ndawo, umntla ibheke phambili). Kufuneka ukuba ukufikelela imizuzwana engama-30, yaye ngokukhethekayo kwimizuzu emibini. Akukho mfuneko ukuzama ngokukhawuleza kakhulu olule imisipha namalungu. Bandakanya kuhle bazolule ukuba intlungu inixabanise izivamvo. Le ndlela iza kunceda ekunciphiseni ubungozi yokwenzakala, ngenxa yokuba ixesha esalandelayo abaye kakhulu, yaye kuya kufuneka ukuba uqale nokuba ngaphantsi, yintoni oye wazifumana. Imisebenzi elolu hlobo kufuneka wenziwe ngethuba le nyanga.

Ukwazi ukuba ungaziphucula njani ekusoluleni enemilenze, ngenyanga kamva ungazama ukwenza le ntaba. Kungenzeka, kulula ukufumana kuwe. Umele uqale ngo a twine longitudinal neliqwalasela izandla ngobunono ndiwufeze umnqamlezo entsonkothileyo kakhulu, nto leyo edume ngokuthi "intambo". Ukucutha umngcipheko ngokubhekiselele yokwenzakala isiliphu, kufuneka sibenzele izihlangu esebenzayo. Spring ayikho kuyimfuneko, kwanele nje kubanjwa ixesha elithile sikhundla iphantsi kunokwenzeka.

Kamva, xa ukugqiba twine iya kuba iisentimitha-20, ukongeza kwi squats njengomsebenzi wemihla ngemihla ngenxa 40-50 kophindo ntsasa nganye ukhaba iinyawo zabo (efanayo). Emva koku nemfudumalo-up ungakwazi ukuqala zolule, akuzange.

Nazi ezinye imithambo ukuqonda ukuphucula indlela elula:

• Yima nkqo, iingalo phezu kwentloko, iinyawo kunye. On the siphefumla - buti ehla, amadolo zigobile. Phezu izithende esundu, esifubeni nesisu zithathwa esinqeni. Ukuba INqaba ngasemva, amadolo kwentloko ningachukumisi de bachukumise incum. Kulo sikhundla, kufuneka ahlale umzuzu. Emva koko, khululeka kumzimba ongentla, emva elirhangqiweyo, izandla - phantsi. Weight ngeenzwane, iinyawo elapha emhlabeni. Enye umzuzu kule sikhundla, kwaye chu kuvuka phezulu kunye elirhangqiweyo kwelilingeneyo umva.
• Ukolula iinyawo - hlala nkqo, imilenze bagoba emadolweni, iinyawo oxhulumene kwi kwindawo ubudoda. Tsalani nesithsaba aqulunqwa ngezandla zakhe phambi kwakho. Kwi siphefumla, ehlise caba umva phambili wehla ngoxa ngokuqikelela ukuba lokuphumla ephangweni. Phefumlela isisu. imizuzu emithathu kamva, senyuka on inhalation.
• Silele ngecala lasekunene, sithembele engalweni, waguqa ingqiniba yakhe. Isandla ubambe ilungelo iinyawo sock. Kwi siphefumla, qhelisa umlenze lakho lasekhohlo kangangoko kunokwenzeka ukuya entloko, eqondisa ngokupheleleyo idolo. A imizuzu embalwa sidiliza emlenzeni. Siyaguquka kwelinye icala uphinde umthambo.

Ukolula imilenze uluncedo ngokuyimfuneko kuwe ebomini bakho - uya kufumana iqinelwa zaziwa ngokuba liya kuba nako sekufika wonke kunye twines yayo nayiphi na iholide!