Ingabe ujwayele ukuzigcina usesimweni? Khona-ke iholidi alisona isizathu sokuphumula. Amakilasi okufaneleka eholidini ayoba nenzuzo futhi ajabulise. Ogwini lolwandle, ukuvivinya umzimba okujwayelekile kuphumelela izikhathi eziningi futhi kukuvumela ukuthi ulethe isibalo sakho esimweni esiphelele ngokushesha okukhulu. Imfihlo ilele ekumelaneni kwemvelo kwesihlabathi, amanzi nomoya, okusiza futhi ukuqeqesha ibhalansi nobuciko. Usuku Lwabesifazane lunikeza izivivinyo ezingcono kakhulu zokunciphisa umzimba ebhishi ezingenziwa ngqo esihlabathini, ngaphandle kwemishini ekhethekile nezingubo zemidlalo. Uhlelo luqukethe amabhlogo amathathu, ngalinye lihlanganisa ukuzivocavoca kwe-cardio, amandla nokulinganisela.
Okokuqala, zinike amandla ezintweni ezikuzungezile. Yima esihlabathini esifudumele futhi uzwe amandla omhlaba, cabanga ukuthi angena kanjani kuwe ngezinyawo zakho futhi asakazeke kuwo wonke umzimba wakho. Manje donsa umoya kakhulu, uphakamise izingalo zakho phezulu, futhi uzwe ukuhamba kwamandla omoya ohlanzekile wasolwandle kanye nemisebe yelanga efudumele. Yelula ngenjabulo futhi njengoba ukhipha umoya, yehlisa izingalo zakho kancane kancane. Manje zama ukwenza okufanayo, uphakamise izinzwane eziyingxenye. Phinda izikhathi ezimbalwa uze uzizwe ulungele ukujima okukhiqizayo. Lokhu kuvivinya kuzokwenza ngcono ukujikeleza kwegazi, kufake umoya-mpilo egazini futhi kubangele ukukhiqizwa kwama-endorphin, kudala isimo sengqondo esifanele sokuvivinya umzimba.
I-Cardio: ukugijima
Qala ngokuhamba ngokushesha ngasogwini lolwandle. Bese, phakathi nomzuzu, kancane kancane ushintshele ekugijimeni okuncane, usheshise ngendlela ozizwa ngayo. Uma isihlabathi sishisa kakhulu, ungagijima emanzini noma ngisho nasonqenqemeni lwe-surf. Kunoma yikuphi, isihlabathi, amanzi kanye nomoya ophefumulayo kuzonikeza ukumelana okufanele nokunyakaza kwakho, futhi inani lemisipha ehilelekile kulezi zimo lizokhula kuphela. Sebenzisa izandla zakho kakhulu ngangokunokwenzeka - lokhu kuzoshisa amakholori engeziwe. Gcina umhlane wakho uqondile futhi ikhanda lakho libheke phezulu.
Isikhathi Esithathwa: imizuzu ye-10
Abaqeqeshiwe: ukukhuthazela, imisipha yomlenze kanye nezinqe
Amandla: ama-push-ups
Gxila esihlabathini, beka izandla zakho ububanzi phambi kwakho, futhi ugobe ukuze intamo yakho, i-torso, nama-hips kube umugqa oqondile. Inketho elula ukusekela amadolo akho, inketho enzima ukusekela amasokisi akho. I-abs nezinqe ziqinile kancane, amahlombe aqondile. Njengoba uhogela umoya, gobisa izindololwane zakho zibe i-engeli engama-degree angu-90 ngokuhlanganisa indololwane ngenhla nje kwezihlakala. Exhale bese ubuyela endaweni yokuqala.
Inani lezimpinda: 10-20
Inani lezindlela: 3-4
Abaqeqeshiwe: imisipha yesifuba, amahlombe, izingalo
Ibhalansi: ipulangwe eseceleni
Hlala isandla esisodwa sincike ohlangothini ukuze isandla sibe ngaphansi kwehlombe. Nweba imilenze yakho futhi uphakamise amadolo akho kanye ne-pelvis phansi, ushiye intende yesandla nezinyawo zakho kuphela esihlabathini. Phakamisa esinye isandla sakho phezulu welule intamo yakho. Ukuze kube lula ukuzivocavoca, goba futhi ubeke idolo lakho eliphansi phansi, ushiye olunye unyawo endaweni efanayo. Bamba lesi simo ngenkathi uphefumula ngokulinganayo nangokujulile.
Ubude besikhathi: 45-60 imizuzwana
Inani lezindlela: 1 ohlangothini ngalunye
Uqeqeshwe: ibhalansi, ama-oblique, amahlombe
I-Cardio: Ukubhukuda
Ngomthwalo we-cardio kule block, sakhetha ukubhukuda, njengoba ushintsho olusheshayo lokushisa, okokuqala, luzokwenza ithoni yemithambo yegazi, ewusizo kakhulu, futhi okwesibili, izovuselela futhi inikeze amandla esigabeni sesibili sokuqeqeshwa. Konke kulula lapha: bhukuda nganoma yisiphi isitayela imizuzu engu-10 ngaphandle kokuma, uzama ukwandisa isivinini sakho ngangokunokwenzeka. Amanzi olwandle azoba nomphumela wokuvuselela esikhumbeni futhi, ngenxa yokugcoba umzimba wonke, kuzosiza ekunciphiseni ukubukeka kwe-cellulite.
Isikhathi Esithathwa: imizuzu ye-10
Abaqeqeshiwe: ukukhuthazela, imithambo yegazi, imisipha yemilenze, iqolo, namahlombe
Amandla: amaphaphu
Uma ususemhlabeni, ngokushesha thatha indawo yokuqala yamaphaphu: thatha isinyathelo eside ukuya phambili, qondisa isifuba sakho, donsa esiswini sakho ukuze ususe ukuchezuka ngokweqile emhlane ophansi. Beka izandla zakho phambi kwesifuba, ucindezela kancane izintende zakho ngokumelene nomunye: ngale ndlela uzofaka phakathi imisipha ye-pectoral emsebenzini. Uma udinga ukwenza lula umsebenzi, mane ubeke izandla zakho ebhandeni lakho. Lolu khetho luzokwenza kube lula ukugcina ibhalansi uma ukuthola kunzima ukulinganisa esihlabathini ngemva kokubhukuda. Njengoba uhogela umoya, zehlise wehle uye ku-engeli engu-90-degree edolweni lakho langaphambili. Qinisekisa ukuthi ayilenga phezu kozwane, kodwa ihlala ingaphezulu kwesithende endaweni ephansi kakhulu. Njengoba ukhipha umoya, khuphukela phezulu, uqhubeke ucindezela izintende zakho komunye nomunye.
Inani lezimpinda: 20-30
Inani lezindlela: 2 ngomlenze ngamunye
Uqeqeshwe: imisipha yamathanga nezinqe, imisipha ye-pectoral, ibhalansi
Ibhalansi: "i-eagle pose"
Ngemva kwamaphaphu akho, phefumula kancane futhi uphumule kancane. Dlulisa isisindo sakho esithendeni sakho sokunene, phonsa umlenze wakho wesokunxele phezu kwedolo lakho langakwesokudla, futhi ngozwane lwakho lwesobunxele, zama ukuxhuma ku-shin yomlenze wakho wesokudla. Cindezela imilenze yakho ndawonye ngokuqinile ngangokunokwenzeka ukuze kungabikho izikhala phakathi kwamathanga akho. Manje hlanganisa izandla zakho ngendlela efanayo - isandla sobunxele sizungeza esokudla ukusuka ngezansi, izintende zihlangene. Yelula umgogodla wakho, uhlanganise amahlombe akho bese ubamba imisipha yakho yesisu. Yehlisa amahlombe akho kude nezindlebe zakho ngangokunokwenzeka, futhi ngeminwe yakho, ngokuphambene nalokho, welule kuze kube sezingeni elilinganiselwe ku-trapezoid engenhla. Khetha noma yiliphi iphoyinti eligxilile ngokubuka kwakho (isibonelo, umkhumbi okude) futhi ucabange ngakho - lokhu kuzokusiza ukuthi ugxile kangcono ekulinganiseni. Phefumula ngokujulile nangokulinganayo. Uma kunzima kakhulu ukugcina ibhalansi esihlabathini, khona-ke ungakwazi ukuma emgqeni noma ithawula.
Ubude besikhathi: 1-2 imizuzu
Inani lezindlela: 1 ohlangothini ngalunye
Uqeqeshwe: ibhalansi, ikhono lokugxila, imisipha yethanga nehlombe
I-Cardio: ukweqa
Kulo msebenzi we-cardio, udinga intambo evamile yokweqa. Kulula ukuyithola kwesinye sezitolo zasogwini zasendaweni, noma ungasishintsha, isibonelo, ngentambo ewugqinsi noma ibhande lejazi elide. Into esemqoka ukukhetha ubude obufanele: intambo egoqwe ngesigamu kufanele ilingane nebanga elisuka esifubeni kuya ezithendeni, kulokhu kuyoba ilungele ukuphakama kwakho. Gxuma izithende zakho ziphakeme futhi uzame ukuwela ezinzwaneni zakho kunokuba unyawo lwakho lonke. Khumbula ukuthi isihlabathi siyingxenye eyengeziwe eyinkimbinkimbi ohlelweni lwethu, ngakho-ke kubaluleke kakhulu ukulandela indlela efanele. Amadolo nama-ankle amalunga kufanele ahlanganiswe ngobumnene, ungawavumeli ukuba adlulele. I-abs iqinile, futhi ingemuva lihlala liqondile.
Ubude besikhathi: 20-30 imizuzwana
Inani lezindlela: 4-5
Abaqeqeshiwe: ukubekezela, imisipha yomlenze nengalo
Amandla: ukusonta umzimba.
Amandla: ukusonta umzimba
Hlala esihlabathini ubeke imilenze yakho phambi kwakho. Beka izintende zakho ndawonye phezu kwekhanda lakho, wehlisa amahlombe akho phansi bese uhlanganisa amahlombe akho ngokuqinile. Faka umoya futhi, njengoba ukhipha, vula wonke umzimba ongaphezulu, ikhanda nezingalo ngangokunokwenzeka ohlangothini lwesokudla. Zama ukugcina imilenze yakho kanye ne-pelvis endaweni efanayo, i-buttock yesokunxele ihlala icindezelekile ngokuqinile phansi. Yelula umgogodla, welule intamo, gcina izandla zakho ngaphezu kwekhanda lakho. Engeza ingcindezi ngezandla zakho ndawonye. Njengoba uhogela umoya, buyela endaweni yokuqala, bese wenza ukujikela okufanayo kwesokunxele ukuphindaphinda okukodwa. Ukwenza kube nzima kakhulu, yenza ama-twist imilenze yakho iqonde phambi kwakho (izinyawo zihlukene ngobubanzi behlombe) kanye / noma welula izingalo zakho ngezindlela ezihlukene.
Inani lokuphindaphinda: 15-20 amapheya
Inani lezindlela: 2-3
Uqeqeshwe: imisipha yangemuva, imisipha yesisu e-oblique kanye nemisipha yehlombe
Ibhalansi: I-V-stabilization (“ikhona”).
Ibhalansi: I-V-stabilization (“ikhona”)
Uhlezi ezinqeni zakho, qondisa umhlane wakho futhi uphakamise imilenze yakho egobile uyisuse phansi ukuze umlenze wakho ophansi ube sesimweni esivundlile. Zisekele ngaphansi kwamadolo akho futhi uqinise i-abs yakho ngenkathi ubhalansisa kumsila wakho. Bese uzama ukuyeka imilenze yakho imizuzwana embalwa bese welula izingalo zakho phambili. Umzimba nezinqulu kufanele kumise okwenhlamvu yesiLatini ethi V. Ukuphefumula akuduki. Uma kunzima ukugcina kulesi sikhundla okokuqala, ungakwazi ukuthinta kancane ngezintende zezinyawo zakho.
Ubude besikhathi: 20-30 imizuzwana
Inani lezindlela: 3-4
Uqeqeshiwe: ibhalansi, i-abs nemisipha yangaphambili yethanga
Pholisa Phansi: Ukuzelula
Njenganoma yikuphi ukujima, uhlelo lwethu kufanele luqedwe ngokunwetshwa ukuze kubuyiselwe imisipha esebenzayo ngokushesha futhi nokwehlisa izinga lokushaya kwenhliziyo yakho. Ukuphefumula okujulile nokukhipha umoya kancane, kuhlanganiswe nezikhundla ezilula zokwelula esihlabathini, kuzokusiza uphumule futhi uzizwe uvumelana nemvelo futhi.