Uqheliso ngokuba amathanga kunye ngeempundu: imizuzu engama-20 ngosuku ukugcina umzimba ikwimo ogqibeleleyo

Ngoko akukho mfihlelo isiqingatha esezantsi umzimba indawo ingxaki kuba uninzi abafazi mihla. Ungayifumana njani ifomu omhle othandekayo xa ikhula, ukuba zinzima kakhulu "bottom", nto leyo engazange wandisindisa kuba esinqeni encinane? Nceda ukusombulula ingxaki olusebenzayo imithambo kuba kwamathanga kunye ngeempundu. imizuzu engama-20 - oku wobude bexesha kufuneka ukunikela uqeqesho.

Indlela elula yokumpompa up imilenze kunye izinqe

Ukuba awufuni ukuba sijonge iimpawu kunye bokuqonda ukwenza umthambo nezingaqhelekanga, siya unganciphisa kuthengwe iperi dumbbells ukukhanya, yiya ku, squats njengesiqhelo Classic ukutsibela.

Ukuze ufumane iziphumo egqibeleleyo, kuya kufuneka aphinde sonke element amaxesha amabini uze wenze yonke isangqa kwakhona, kodwa ngezandla engenanto, kunye namatye, leyo nzima kakhulu umsebenzi wakho eqhelekileyo ukuba emathangeni kunye ngeempundu. imizuzu 20 lingakhangeleka iyure yonke, kodwa emva kwenyanga loqeqesho uya kuyibona ngamehlo abo utshintsho emangalisayo emzimbeni wakho.

isangqa Umgangatho siquka:

• 20 squats eqhelekileyo;
• 20 squats berg ;
• 20 ukuhlamba "uSihlalo" (yoga element);
• Classic 40 ukuhlaselwa (20 phambili 20 umva);
• 20, ziithrasti lateral.

Ukuba uvakalelwa kukuba ngokukhawuleza ukufumana udiniwe, thatha ikhefu encinane phakathi koboniso.

Indlela yokuqeqesha abantu abadumileyo

Ukuba ngaba ukulungele ukwenza nayiphi na imithambo kuba kwamathanga kunye ngeempundu imizuzu engama-20 ngosuku, zama ukwenza inkqubo yabo noqeqesho ezisekelwe qethe-ezaziwayo iimvumi, abadlali kunye nemizekelo. Naziphi na izinto zinokudityaniswa kunye nezinye ngeendlela ezahlukahlukeneyo, okubaluleke - musa ukulibala ukuba phambi kokuba umsebenzi kuyimfuneko ukwenza ashushu-up, yaye emva - ukuhlawula imizuzu ubuncinane embalwa elula.

Professional abaqeqeshi nosaziwayo usondeze msebenzi eliphezulu-kakuhle ilandelayo:

• Kokuba bucala. Yima nkqo, iinyawo kunye, izandla, babambelela phambi esifubeni. Ndayame phambili, eguqa ngamadolo uze tyhala ukusuka emgangathweni ekhohlo umlenze uze utsibe uye ekunene. Kwi igqampe ubunzima umzimba uphela kuwa unyawo lwasekunene. Ngaphandle nqumama, ngoko ukutsibela kwicala elahlukileyo. imizuzu embalwa kwanele ukulungiselela lo msebenzi ngenxa kwamathanga kunye izinqe; 20 imizuzu ukuzilolonga elements Cardio iphaphazela.
• Squats benemizimba. Yima imilenze ububanzi ngaphandle, uze ubambe dumbbell enzima okanye Nge. Ngaphandle yandisa amagxa, eyele ukuhlamba classic ukuze ethangeni wambumba ngaxeshanye phantsi. Bamba le sikhundla, ngoko walungisa. Uphinde amaxesha 20-25.
• Ibhulorho ngomlenze omnye. Uluhlu intle beemvavanyo ukuba kwamathanga kunye ngeempundu njalo iquka ukwahlukahlukana "ibhulorho". Ukuze wenze oku kokulungiswa, alale ngomqolo, agobe amadolo, niphumle iinyawo zenu emgangathweni Yolule iingalo zakho emacaleni akhe. Phakamisa umlenze wakho ayinakolulwa ekunene, ngoko ke umlenze, kude umzimba uphela iye aguqulwe umgca othe ngqo kwi ukuphakama idolo ekhohlo. ethangeni Lower, Ungandichukumisi umgangatho uphinde amaxesha 20-25, ngoko yenza nge unyawo lasekhohlo.

isiphelo

imizuzu 20 umthambo ukuze kwamathanga kunye ngeempundu - oku ke ubuninzi bexesha elifunekayo ukuze iindawo ingxaki ngendlela epheleleyo. Kulandelwe kumgaqo rhoqo kwaye utshintshe inkqubo yoqeqesho zonke iintsuku 10-12, kangangokuba izihlunu abanalo ixesha bakuqhele umthwalo efanayo. Emva kwenyanga imisebenzi yemihla ngemihla, hayi kuphela ngeenxa zonke kuni, kodwa wonk 'bazakuyivuyela nemiphumela encomekayo imizamo yakho.