Uyini uNyaka Omusha ngaphandle kwedili? Amasaladi amnandi, ukudla okulula, ama-dessert - le nala yezitsha idliwa emahoreni ambalwa nje. Futhi konke lokhu ebusuku akusona isikhathi esifanele kakhulu sokudla. Kodwa isiko kuyisiko, ikakhulukazi njengoba isithembiso sokulahlekelwa isisindo noma ukupompa, ukunikezwa wena, siqala ukusebenza kusukela onyakeni omusha. Umqeqeshi womuntu siqu ongcono kakhulu we-Izhevsk 2015 ngokusho kwe-Fitnes PRO u-Ivan Grebenkin utshela indlela yokuma ngemva kwamaholide.
Umqeqeshi u-Ivan Grebenkin uyazi ukuthi angawubeka kanjani umzimba ngemuva kwemikhosi kaNcibijane
“Okokuqala, ngemva kokuba kudliwe ama-calories amaningi kangaka, umzimba uzodinga ukuwasebenzisa kokuthile, ngoba uma kungekho ukushintshaniswa kwamandla, khona-ke wonke adliwe azogcinwa emafutheni. Indlela elula yokusebenzisa ama-calories akho ngezinzuzo zezempilo ukuhamba ngezinyawo. Ukuhamba okuvamile emgwaqeni kulungele abantu bawo wonke amazinga okufaneleka. Ukugijima epaki noma enkundleni yezemidlalo, ukugibela izitebhisi, kusukela esitezi sokuqala sendlu ukuya ekugcineni nangemuva - kubantu abathuthukile. Enye indlela enhle yokuhamba i-skating rink noma imiqhudelwano yokushushuluza nabangani.
Ijimu ingenye indawo lapho ungasebenzisa khona impelasonto yakho ngendlela ewusizo. Ngingumqeqeshi womuntu siqu kanye nochwepheshe bokufaneleka futhi ngingathanda ukunikeza amathiphu wokuthi yini okufanele uyenze ejimini.
Ngincoma ukuqala ukujima nge-cardio Workout - ukuhamba ku-treadmill noma i-ellipse. Imizuzu engu-15-30 ngesivinini esilinganiselwe kwanele ukufudumala futhi "uqale" imodi yokushisa amafutha. Ngemuva kokuzivocavoca kwe-cardio, siqhubekela phambili ekuzilolongeni engxenyeni yomzimba eyahlupheka kakhulu ngesikhathi semikhosi yemikhosi - lesi yisisu. Noma kunalokho imisipha etholakala lapha: imisipha e-oblique, imisipha ye-rectus abdominis (aka "cubes"), imisipha eguquguqukayo (imisipha ejulile etholakala ngaphansi kwezimbili zokuqala). Lapho uqeqesha umshini wokunyathelisa, kufanele kugcizelelwe emisipha ye-oblique, ngoba yakha ukhalo oluncane. Ungabakholwa labo abasho okuhlukile, vele ubheke incwadi ye-anatomy futhi ubone ukuthi zitholakala kanjani nokuthi zifakwe ini ukuze uqiniseke ngalokhu.
Imisipha ye-oblique ihileleke kunoma yikuphi ukuvivinya umzimba "okusonta" umzimba ohlangothini. Ukuzivocavoca okunjalo kuhlanganisa "ibhayisikili", ama-oblique crunches, i-oblique plank, njll. Konke lokhu kunyakaza kungatholakala ku-inthanethi noma buza umqeqeshi wemisebenzi ejimini. Isethi ye-3-5 yokuzivocavoca izokwanela. Ngemuva kwengxenye enjalo "yamandla" yokuzivocavoca, ungabuyela kumzila futhi uhambe eminye imizuzu engu-30, kuye ngezinga lakho lokufaneleka nokuphila kahle.
Ngithemba ukuthi lawa macebiso ayoba usizo kuwe futhi uzochitha impelasonto yakho hhayi nje ngenjabulo, kodwa futhi ngenzuzo! “