Inqaku malunga ngendlela yokwenza esiswini flat and elastic

abafazi abaninzi baphupha umzobo omhle uze ucinge ukuba ukwenza njani ukuba nesisu esithe kunye elastic. Le ngxaki mandundu emva ukuzala okanye ngeeholide elide. Ukuphumeza iphupha, kukho iindlela ezininzi ezahlukeneyo: iti ukunciphisa umzimba, ukutya, njl Eyona ikhuselekile yaye kwangaxeshanye, indlela efanelekileyo yokwenza ngayo isisu ilastiki - uphumezo rhoqo umthambo ufanise ngokuchanekileyo. Ukusuka umntu kufuneka nje ukunyamezela nomonde, ngoko umphumo ubotshiwe ukuba.

Ukudala esinqeni omhle kwaye lulonke Ukwehla kobunzima unokwenza ukutsiba intambo, njengomtyibilizi, ukudanisa aerobic okanye omnye umsebenzi ngamandla imizuzu ezingama-45. Kule veki kufuneka 3-4 noqeqesho ezinjalo.

Cinga ngendlela yokwenza esiswini caba ngelasitiki ngoncedo komsebenzi olusebenzayo kwezinye iintlobo ukuzilolonga.

Isifundo №1. "Le nokuvela imilenze kwi esinekona sasekunene." indawo lokuqala: lala phantsi, izandla emva intloko yakhe uqale, hlala iinyawo kunye. Phakamisa unyawo ukuba umoya kwindawo esinekona sasekunene (amadolo akufuneki agobe), kwaye njengoko uwukhuphe ndingabagungxuli; kodwa musa ukuchukumisa emgangathweni. Baleka iindlela 20.

Isifundo №2. "Le twist esinqeni." Ukuqala isikhundla: lala phantsi, izandla zakhe ngasemva intloko yakhe, imilenze bagoba emadolweni. Lo msebenzi: ngethuba waphefumlelwa ukuba aphakamise iinyawo zenu off emgangathweni, Ukucofa esinqeni, wabeka iinyawo zakhe kwicala lasekhohlo. Kwi siphefumla, ubuyele kwindawo yokuqala, ngoko ukuphinda kwelinye icala. Yenza omabini amacala 20-30 iindlela.

Isifundo №3. "Corner." Okokuqala kufuneka kulala phantsi, izandla ibekwe kufuphi esinqeni. Imilenze kufuneka ibe ngqo kwaye ndawonye njalo. Kwi siphefumla, kufuneka iphakanyiswe kwaye iingalo waphuma phambili. Gcina umva yakho tyaba kwaye tight yakho ab. Ukunqabiseka le yokuma imizuzu 2.

Isifundo №4. Indawo yokuqala: elele phantsi, wabeka izandla zakhe ngeenxa esinqeni sakhe. LoSetyenziso: uwukhuphe kancinci uphakamise ukuba umntla eliphezulu ukuya yabe zamagxa, iingalo waphuma phambili. Lungisa imizuzu 2-3. luya kuqhubeka nini eli xesha, kufuneka ulale phantsi emgangathweni ukhululeke.

Isifundo №5. "Pilates". Ukusuka elele isikhundla phantsi ngezandla emva iintloko zabo kufuneka ukukhulisa imilenze amadolo baphikele ngama-90. Shin kufuneka eyayingqalene kumphezulu. Ngaphezu koko, yanjalo wawaphakamisa amagxa off emgangathweni, ukufikelela ukuba ngengqiniba kwamadolo esahlukileyo. Balekani koboniso lwe-20 ukuya kuma-25. Olu qeqesho ivumela ukuba nje kuphela ukufikelela esiswini tyaba, kodwa ucinga indawo esinqeni.

Okulandelayo iya kuba kancinci malunga ngendlela yokwenza esiswini caba eneplastikhi kunye nokusetyenziswa kwezixhobo zemidlalo, nto leyo eya iyantluko uqeqesho kunye negalelo elibonakalayo.

Isifundo №6. "Yolula dumbbells kwi ithambeka." indawo lokuqala: umntla yatyekela degrees 45, izandla kunye dumbbells (kwinqanaba idolo) Wayitsala esinqeni. LoSetyenziso: uwukhuphe bazama ukwenza iingalo zakho ngasemva kwakhe, nengalo eliphezulu kufuneka eyayingqalene umzimba, kwaye zemilinganiselo kufuphi ezantsi esiswini. Buyela kwindawo yokuqala kunye umoya.

Isifundo №7. "Squats kunye dumbbells phezu kwentloko yakho." Ukuqala isikhundla: iinyawo zibekwe kumgama ububanzi igxalaba, iingalo (benemizimba) Ngasentla kwentloko yakhe. Ngomhla Tsalani kufuneka kakuhle enze squats buso ukuya esinekona sasekunene emadolweni kunye esinqeni eyayingqalene sikhundla phantsi. I elisezantsi umva begoba kancinane. Nge zingumphunga kuza emva indawo yokuqala. Balekani iindlela 15 ukuya 30.

Isifundo №8. "Xa fitball." Uqeqesho ukuthatha ugxininiso elele phantsi (ukutyhala-ups), imilenze kuphela amadolo kufuneka ibekwe ibhola. Gcina ngqo yakho. Implementation: kaloliwe fitball, wolule amadolo yakho esifubeni sakho, abenze izihlunu zakho esiswini. Emva koko, buyela endaweni sokuqala. Yenza 10 rentals.

Yenza isisu eflethini kwiiveki ezi-6, ungakwazi ngokwenza uluhlu zahlukahlukene kakhulu loqheliso lomsebenzi ukusuka ngumhlohli qethe ethandwayo - Dzhillian Maykls.

Kucacile ukuba namhlanje kukho uluhlu olubanzi anokukhetha iinketho ukuba ukwenza njani esiswini caba elastic. Bonke abo banqwenela ukuba nje ukukhetha othandwayo, ngocoselelo ukufunda yonke imigaqo kunye noqeqesho nokwenza.