Ukuqeqeshwa okuhle kakhulu kwabesifazane ekhaya

Kungani kufaneleka ukunikeza ukukhetha ukuqeqeshwa kwamandla?

• Basiza ukulinganisa isisindo sakho. Abanesikhumba bazuza isisindo, hhayi amafutha, kodwa imisipha. Ama-Donuts ngesikhathi esifushane uma kuqhathaniswa alahlekelwa yilawo maphawundi engeziwe ngaphandle komzamo omkhulu.
• Bakuvumela ukuba ugweme ukulimala esikhathini esizayo, njengoba beqinisa amathambo nemisipha.
• Basiza ukwenza isibalo sigcizelelwe futhi silingane, ngoba ngesikhathi samakilasi ungasebenza neqembu elithile lemisipha. Yiqiniso, ochwepheshe kulo mkhakha bathi awukwazi ukugxila kuphela esiswini noma ezinqeni. Kuyadingeka ukuzibandakanya ekuqeqesheni izingalo, isifuba, emuva. Uma kungenjalo, isibalo singase singalingani.

Kufanele kukhunjulwe ukuthi ukuqeqeshwa okunjalo akuvunyelwe kubantu abanomlando we-asthma, umfutho wegazi ophakeme, i-arrhythmia.

Udinga ukulungiselela amakilasi: vakashela i-endocrinologist futhi uhlole isimo somgogodla. Ukuphazamiseka ku-gland yegilo, i-scoliosis, i-osteochondrosis izodinga imingcele nokucindezeleka okuncane.

Buyekeza ukudla kwakho kwansuku zonke, udinga ukudala imenyu lapho amaprotheni, ama-carbohydrate namafutha azolingana. Kutuswa ukwenza lokhu ngokubambisana nesazi sokudla okunempilo noma uvakashele umqeqeshi oqeqeshiwe. Ochwepheshe bazokusiza ukuthi ukhethe imenyu ngokusekelwe emisebenzini yakho kanye nesimo sezempilo. Cabanga ngenhlangano efanele yesikhathi sakho sokuphumula.

Ngemva kokuzivocavoca okukhulu, imisipha yakho idinga ukuphumula. Ukudansa ekilabhini angeke kube umqondo omuhle, ngakho hlakanipha ngesikhathi sakho.

Udinga ukukhetha isethi yokuzivocavoca kuye ngezinga lokuqeqeshwa. Kubadlali abasaqalayo, okulandelayo kufanelekile:

• Ukuhamba ngezinyawo ezine. Hlala phansi ngezandla zakho, qondisa imilenze yakho, futhi uphakamise izinqe zakho. Thatha izinyathelo ezingu-20-30 kulesi sikhundla.

• Ukusonta umshini wokunyathelisa ngenkathi ulele. Uqeqesha imisipha ye-oblique kahle. Yenza izikhathi ezingu-20. Kunconywa ukuthi ugcwalise izindlela ezi-3-4. Hlala phakathi kwabo okungenani umzuzu.

• Zivocavoce “vacuum”. Kuhloswe ngayo ukuqinisa imisipha ye-rectus nokwenza ama-cubes. Kwenziwa ngenkathi umile noma uhlezi esihlalweni. Exhale wonke umoya bese udweba esiswini sakho ngangokunokwenzeka. Bamba kule ndawo imizuzwana engu-30. Phinda izikhathi ezingu-20.

• Ama-squats namaphaphu ezinhlangothini izikhathi ezingu-15-20. Izokwenza izinqe zakho ziqine futhi ziqine.

• Imigqa Ye-Dumbbell. Iqinisa imisipha yangemuva. Beka idolo ne-shin yomlenze wesokudla ebhentshini futhi uphumule ebusweni ngesandla sakho sokudla. Isandla sokunxele esine-dumbbell eboshiwe sehliswa kanye nomzimba. Njengoba udonsa umoya, donsa i-dumbbell uye phezulu futhi phansi esiswini sakho. Njengoba ukhipha umoya, yehlisa isandla sakho endaweni yaso yasekuqaleni. Yenza izikhathi ezingu-15, yenza amasethi ama-3.

• Inkonyane iphakama ngamakettlebells. Isisindo sephrojekthi - 8-10 kg. Phinda izikhathi ezingu-15, ukuvivinya umzimba kunikeza impumuzo enhle emisipha yethole.

Ungaphambuki ohlelweni lokuqeqesha oluhleliwe, futhi umphumela ngeke ukudumaze.

Ukuzivocavoca kwamandla, kungakhathaliseki ukuthi kulula kangakanani, kudinga ukunakwa okujulile kumasu okubulala:

• ungaqondi amalunga anyakazayo. Kufanele banciphise, kungenjalo sikhulisa umthwalo kubo;

• ukuthatha izisindo kufanele kwenzeke nge-squat ezithendeni kanye ne-back back - lokhu kunikeza ibhalansi efanele yomthwalo ngesikhathi sokuphakamisa nokukhulula amalunga;

• lungisa isisindo samagobolondo ngokusekelwe emisebenzini yakho. Khumbula, izisindo eziphezulu kufanele zikhethwe ukuze kwandiswe imicu yemisipha, futhi isisindo esincane sisiza ukuthuthukisa ukukhuthazela kwemisipha futhi silolonge umzimba.

Imithombo yolwazi

1. URuslan Panov, isazi semethodoloji kanye nomxhumanisi wokuqondiswa kwezinhlelo zeqembu X-Fit eRussia; Uchungechunge lweqembu le-X-Fit.

2. Isihloko sesayensi se-PubMed mayelana nokushaya kwenhliziyo. Ungakwazi ukubala izinga lokushaya kwenhliziyo lakho ngokwakho Indlela kaCarvonen.