Akuzange kangangeentsuku ezingama-30. Ukolula kwabasaqalayo ekhaya

Abantu abaninzi bafuna ukwenza le ntaba zingaphelanga iintsuku ezingama-30 zoqeqesho, kodwa asinguye wonk 'ajike ukufikelela kwisiphumo oyifunayo. Akusoloko ufuna ukwenza ezo umthambo ekruqulayo ukuba musa nokuba sele yonke efunyenweyo ukususela kwixesha lokuqala. Eli nqaku ibalisa ngendlela yokwenza le ntaba; kwabasaqalayo kunye neembaleki abanamava, uya kuthabatha nento kufuneka yenziwe ukuphumeza iziphumo ezidibanisayo ixesha elininzi.

Bonke oosonzululwazi baye phambili izimvo omnye kuphela kwi twine - oko kuyinto ebalulekileyo ukuba umzimba womntu. Abantu abaye bakwazi ukwenza le ntaba kwiintsuku ezingama-30, badla ngokuphawula utshintsho emzimbeni wakho. Phakathi kwabo:

• ukuphuculwa kwegazi kunye ukugaywa;
• kuqheleke namathumbu kunye namanye amalungu zangaphakathi.

Ukongeza, twine kunceda ukujongana ngokukhawuleza imithambo varicose, abantu abaninzi kwiminyaka ezayo, aze anike ukuzithemba kunye yokuvuselela ezintle.

Lo msebenzi zemithambo ezikhoyo njengoko ezemidlalo mncinane kunye abafikisayo kunye nabantu abadala, abo zizele amandla kwaye ukulungele ukuqeqesha. Xa kunjalo, ukuba kwenziwe kakuhle kwaye umthambo rhoqo, bungqingqwa iza kuphuhlisa ngokukhawuleza.

Elona xesha lifanelekileyo ukusebenzisa

Ukwenza umthambo rhoqo, ungenza le ntaba kwiintsuku ezingama-30, kodwa ke abaqeqeshi fitness okwangoku afikelele kwisivumelwano xa yokuhlangabezana ibhena yabo: kusasa okanye ngokuhlwa. Ngentsasa elandelayo, njengoko siyazi, kuphela izihlunu baqale ukusebenza kwaye zikwimeko ekhululekile. intshukumo Ukucoceka nonobubele ngelixa esenza umthambo kukunaba akuqinisekisi mpumelelo iziphumo ezigqwesileyo. Kubalulekile ukuqaphela ukuba ezi iiklasi kusasa ukuze ubonise abanye bhetyebhetye abantu.

uqeqesho ngokuhlwa ukwenza lula kakhulu kuba umntu ukunciphisa ngokukhuselekileyo ixesha ngokunciphisa ixesha Amazing. Emva kosuku ngokupheleleyo, kwaye ngokunjalo izihlunu ukufudumala kunye nokuphuhlisa, ngoko anikele ingqalelo ekhethekileyo efudumeleyo-up ingafuneki. Ukongeza, ngokuhlwa izihlunu baza kusabela ekusoluleni ngaphantsi buhlungu, ngoko ke kunokwenzeka ukuba ngaphandle kwamandla ukusebenza ngaphandle kwiindawo ezininzi iingxaki. Le ndlela efanelekileyo kuba ukuqhubeka lo msebenzi ngoko nangoko emva kokuthatha ishawa efudumeleyo.

Eyiyo frequency yoqeqesho

Le ntaba ngaphakathi kweentsuku ezingama-30 ixhomekeke yonke imithetho ebalulekileyo, leyo enokubandakanya nezihlandlo iiseshoni. Umntu ngamnye ukhetha ngokwayo uqeqesho ixesha ngeyona ndlela esekelwe kwiinjongo. Ukuba njongo iphambili ubekwa umgama ixesha ubuncinane, kuyimfuneko ukusebenzisa yonke imihla imizuzu 40-45. Ikhefu phakathi iintsuku zoqeqesho na engavumelekanga ukusukela, ngobuhlungu uneseshoni enye kuphela, umsipha uya kubuyela kwindawo yayo yoqobo, nayo yonke impumelelo kuya kufuneka ubuyele, uze emva koko nje ukuba uqale kwakhona "koyisa indalo."

Akukho mfuneko ukwenza umthambo elide, njengoko nto ibalulekileyo kubo - rhoqo. Ukuba awukwazi ukugqiba yonke imbaxa ngokupheleleyo ngexesha elinye, kufanele kube lula ukuba alabe libe zizabelo eziliqela iwathwale ngexesha lakhe spare. Ngenxa umsebenzi icebo enjalo, uyakwazi ukugcina ixesha kuzuzwe nemiphumo emihle.

Ngaphambi kokuba uqale ukuhlala phantsi umtya, kubalulekile ukukhumbula ukuba kwindawo yokuqala kubalulekile twa kwabasaqalayo. Ekhaya, twine nako ukwenza zombini abaqalayo kunye neembaleki abanamava, kodwa aziyi kuba nako ukuphumeza iziphumo ezilungileyo ngaphandle a elula elungileyo. Abantu ababonisa ukuba a elula elungileyo, ngoko kubo le mithambo ezingantsonkothanga, kodwa matyendyana kuya kufuneka ukuba bahlawule imali eninzi umgudu namandla. Ukolula na ukuphumla elungileyo, apho umzimba utyholwa amandla emva kosuku ukusebenza nzima, ngoko ke ubuncinane 10 imizuzu kuba ukuba inikwe ukuze uqiniseke.

Iindidi twine kunye nezixhobo ezifunekayo

Ngaphambi kokuba le ntaba kwiintsuku ezingama-30, kufuneka ukujongana ezahlukeneyo. Ngoko ke, iintlobo eziphambili twine:

1. Ezinqamlezayo (iinyawo umtshato esandleni).
2. Longitudinal (unyawo omnye uhamba emva, kwaye eyesibini phambili).

Izihlunu zilandelayo nokusebenza na nobanda:

• ithole;
• ezinqeni;
• uhola Long;
• quadriceps;
• femoris rectus.

Ngethamsanqa, ukuze wenze le ntaba ukusuka ekuqaleni, akuyomfuneko ukuba athenge izixhobo eyahlukileyo okanye esibhaliweyo lokuzilolonga. Uqeqesho kufuneka:

• ezindongeni;
• obuchetyiweyo esandeni;
• yoga mat.

Ukufudumeza imisipha

Ngaphambi kokuba nayiphi na uqeqesho kubasebenzi ezingundoqo kwi izihlunu twine kufuneka ukuba a elula yemizuzu engama-15. Kwabasaqalayo kwi twine ekhaya kuphela, kodwa ixesha ukushushubeza izihlunu kufuneka ukuba uhlawule ngaphezulu kancinci (malunga 20-25 imizuzu). Ngenxa yale ashushu-up lizuze ingozi yokwenzakala okanye kakhulu lifinyele, uze wenze umthambo ziya kunikwa kakhulu ngakumbi lula.

Nokuba I elula kakhulu phambi kokuba ahlale phantsi kumtya, qiniseka ukuba ukushushubeza izihlunu. Nceda kwi iinketho efudumeleyo-up zilandelayo:

• yayibaleka ndawo (imizuzu eli-10);
• iinyawo Mahi (ukuya kwi-15 emlenzeni ngamnye);
• dances (imizuzu eli-10-15);
• ukutsiba intambo (imizuzu emi-5).

Xa izihlunu ukufudumala kakuhle, unako uqale ukuzilolonga kanye bhetyebhetye elula. Bonke zakha kwisakhiwo enye, nto leyo eza kuhlala phezu twine ukusuka emhlabeni ngexeshana elifutshane.

"Ndezela"

Lo msebenzi ngoyena ixhaphake kakhulu yaye inkitha midlalo. Oku kubandakanya izihlunu emathangeni embilwini.

Ndandihleli phantsi kunye nemilenze straight and ubuyele tyaba ukuba akuhambise ngokucotha Wazolulela izandla zakho iinyawo, ilahla umzimba ekubeni sezantsi kangangoko kunokwenzeka. Kwesi sikhundla, ahlale ngaphezu imizuzwana-15, uze ubuyele indawo yokuqala. Phinda lo msebenzi kufuneka ibe izihlandlo ezi-3.

polushpagat longitudinal

Ukuzilolonga ilungele wabaqalayo. It ololulele izihlunu emathangeni ngaphakathi umva.

Ndandihleli phantsi imilenze yakho kangangoko kunokwenzeka kufuneka inyibilike ngesandla, kwaye izandla ukuba ndilale phantsi. Izandla kufuneka ihambelane kwamagxa. Emva koko kufuneka kancinci ukwehlisa istili umzimba, ukuthatha yengalo floor. Hlala kwi pose kuthatha imizuzwana malunga 15-20, yaye zonke milembelele kufuneka zibe-2.

twist double

Olu hlobo Ukucofa ezifana bobabini abasetyhini kunye namadoda, ngenxa yokuba basebenza izihlunu zakho esiswini, imilenze kunye esinqeni.

Ndandihleli phantsi apho imilenze ngokubanzi bafudukela bachongwa ukuba ukugoba unedolo elinye kwaye zinamandla okuwisa unyawo bakho nomlenze engaphakathi unyawo esahlukileyo. Hand, malunga umlenze bent kufuneka zibekwe phezu edolweni bent kunye nomnye ngesandla - phezu indlebe. Yayilandela kuphambuka siye umlenze kruthu aze ahlale kuloo ndawo imizuzwana eli-15. Kufuneka wenze nabathengisi-2 uze emva koko utshintshe amacala.

ibiphezulu

Xa uzama le ntaba musani ukwenza nayiphi na intshukumo ngequbuliso. Nceda uqaphele ukuba eqhubeka ngayo intlungu yaye uphakamisa ezikhokelela ekonzakaleni kakhulu. Ukuba ngexesha umthambo ingathi ukuhlatywa okanye ukulisika intlungu, lo msebenzi kufuneka lizakumiswa kwaye ulincamathisele kule ice sayithi.

Izimo uqeqesho:

• ukulimala imisipha;
• umkhuhlane;
• ukudumba emzimbeni;
• iingxaki joint;
• exacerbation lwezifo ezingapheliyo.

Ukuzama ukuba enze lo msebenzi zemithambo, kufuneka asasaze ubunzima bayo ngokulinganayo ngeenyawo zombini. Ugobe amadolo kunye umva akuvumelekanga, kwaye xa into loqobo alinjalo inani elikhulu kophindo, kunye neziphumo ekuphumeleleni.