Okuqukethwe
Isinqe esincane selokhu kwaba uphawu lwesimo sowesifazane futhi esihle. Ukushona kwamajika kanye nokuguquka okunomusa kusuka esifubeni kuye ezinqeni okufunwa abesifazane abaningi.
Kulesi sihloko sizophendula imibuzo ethandwa kakhulu ngale ndawo yenkinga yabesifazane. Ungasinciphisa kanjani okhalweni nokuthi wenzeni uma okhalweni kungancishisiwe? Yikuphi ukuzivocavoca okhalweni ongakwenza, futhi yikuphi ongakwazi? Futhi sikunikeza ukuzivocavoca okusebenzayo kokushisa amafutha, ukunciphisa okhalweni nokuqeda izinhlangothi.
Iqiniso lonke lokuthi ungasinciphisa kanjani okhalweni
Isinqe ngenye yezindawo eziyinkinga kakhulu emzimbeni wamantombazane kulula kakhulu ukuqoqa amafutha, futhi kukhona ukwanda kwamavolumu. Indawo yesinqe kanye nezinhlangothi kungenye yalezi zindawo zomzimba, okuyi Kunzima kakhulu ukuqondiswa hhayi nje "ukufuthelana" ngokuzivocavoca okuningi. Ngaphezu kwalokho, kukholelwa ukuthi kungcono ukungazivocavoci nokugwema ukuzivocavoca okunzima ukuze ungenzi ukhalo lube “yisikwele”.
Lapho ukukhuphuka kwesisindo kuvame ukuthi esinye sokuqala siqale “ukuntanta” okhalweni nje, kuvele izinhlangothi nalokho okuthiwa “izindlebe”. Vele kukhona amantombazane agcina okhalweni, noma ngabe kusinda. Lokhu kuvame ukuba ngumnikazi wesibalo “Ipheya” ne- “hourglass” (noma umlingo we-photoshop):
Kepha ngaphezu kwakho konke amaphesenti aphezulu okhalo lomzimba okhuphuka kakhulu ngevolumu, futhi amajika amahle ayanyamalala:
Ngakho-ke, umthetho wokuqala walabo abafuna ukuthola okhalweni oluncane ngu ukunciphisa iphesenti lamafutha esewonke emzimbeni. Ungakwenza kanjani? Kulula kakhulu. Qala ukudla okunomsoco, unciphise inani lama-carbs asheshayo nokudla okusheshayo, ukwandisa umsebenzi nokuzivocavoca umzimba. Ngamanye amagama, ukuphoqa umzimba ukuthi usebenzise amanoni, hhayi ukugoqa.
Kepha ungenza kanjani ukuthi umzimba uqale ukunciphisa isisindo okhalweni? Ukushisa izitolo zamafutha endaweni ethile "yenkinga" kunzima kakhulu. Noma ngabe yikuphi ukuzivocavoca okwenzayo, zilungiselele iqiniso lokuthi umzimba uzoncipha ngokuphelele. Amafutha azoncibilika kancane kancane kuzo zonke izindawo zomzimba wakho, endaweni ethile ehamba kancane, endaweni ethile ngokushesha okukhulu. Phoqelela umzimba ukuthi unciphise ngokuthe ngqo indawo yesinqe cishe akunakwenzeka.
Ngakho-ke, ungasinciphisa kanjani okhalweni futhi ususe izinhlangothi:
- Yidla ukusilela kwama-calories bese ulandela ukudla okufanele umzimba owaqala ukuwohloka amafutha.
- Yenza izivivinyo ze-cardio ukusheshisa ukunciphisa isisindo.
- Ukwenza izivivinyo ze-crust (corset muscle) ukuqinisa imisipha nokubumba umugqa omuhle womzimba.
Ukudla okufanele: ungaqala kanjani igxathu negxathu
Kepha iningi labantu le ndlela yokwehlisa okhalweni kungabonakala ngathi iyinkokhelo enkulu kakhulu. Ikakhulukazi lapho i-Intanethi igcwele izeluleko ezinjengalezi: “I-corset yomlingo okhalweni - vele uyigqoke bese wehlisa isisindo”, "Okhalweni olukhethekile lokudla ezinsukwini eziyi-10", "sonta i-Hoop imizuzu engu-5 ngosuku futhi uzokwehlisa okhalweni ngo-10 cm". Kepha sizobeka, azikho izindlela zemilingo nokuvivinya umzimba okhalweni okungekho. Iningi lezindlela ezinikezwa kwi-Intanethi, azisebenzi ngalutho endabeni yokwehliswa okhalweni nokuqeda izinhlangothi.
Bona futhi:
- Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo
- Amasongo okuqina okwehlisa isisindo: kuyini nokuthi ungakhetha kanjani
Iziphi izindlela ezingeke zisize ukunciphisa okhalweni:
1. Ukugoqwa nokubhucungwa. Ngeke zikusize ukunciphisa okhalweni. Kuwukuzivocavoca okuyize, okungathinti inqubo yokwehlisa isisindo, ngakho ungachithi isikhathi ngakho. Kungcono uthathe uhambo lwemizuzu engama-30 noma uhambe uye ekhaya uma ufuna ukusheshisa inqubo yokushisa amafutha.
2. Ngiyethemba. Ngokuphikisana nenkolelo evamile, ukugoqa akusebenzi ikakhulukazi uma ufuna ukususa okhalweni futhi unciphise okhalweni. Vele, ukujija iHoop kungcono kunokungenzi lutho nokulala kusofa. Kepha uma unesikhathi esincane kwezemidlalo, kungcono ukuthi ube nokuvivinya umzimba kwekhwalithi yekhwalithi kunokujabula.
3. Ama-corsets nebhande lokunciphisa umzimba. Enye into engenamsebenzi engeke ikusize kuphela ukunciphisa okhalweni lwakho, kepha futhi ilimaze impilo. Ama-corsets namabhande akhawulela ukuphefumula, anciphise ukugeleza kwegazi liye enhliziyweni, kubeka ingcindezi emathunjini futhi kuphazamise ukugaya. Isinqe esine-corset umncane, kuphela ezingutsheni ufihle amaphutha.
4. Ukudla okukhethekile kokunciphisa okhalweni. Akukho ukudla okukhethekile, ukudla okuyimilingo neziphuzo zokunciphisa ukhalo. Uma ufunda ngenhlanganisela ethile eyingqayizivele yemikhiqizo, ngenxa yokuthi uzokwazi ukunciphisa ukhalo, khumbula - akulona iqiniso.
5. Isonga amafilimu ne-thermoplasma ngesikhathi sokuqeqeshwa. Lokhu kungenye into eyingozi futhi akusizi ngalutho kunoma ngubani ukunciphisa okhalweni. Awehlisi isisindo, kepha ekunciphiseni amanzi emzimbeni nasekucindezelekeni okukhulu enhliziyweni kungakwenza.
6. Ukuzivocavoca okhethekile okhalweni. Njengokuzivocavoca okunjalo okhalweni akukho. Kunokuzivocavoca umzimba okusiza ukusebenza kwama-oblique nokuqinisa i-corset yemisipha. Futhi kunezivivinyo ze-cardio ezisiza ukusheshisa ukushiswa kwamafutha. Ngokubambisana banganikeza umphumela oyifunayo. Kepha akusebenzi ngaleyo ndlela ukuthi wena ngesonto wenze imithambeka enemibandela nokujija bese ngaleyo ndlela unciphise okhalweni.
Yize indlela eyodwa elula yokunciphisa okhalweni ngokubukeka, sisancoma ukuthi singakwazi. Lokhu kugqoka. Ngeke kwehlise amafutha nomzimba okhalweni kepha ukufihla amaphutha lapho ugqoke ngokuphelele, kusasiza. Kodwa-ke, ogwini le ndlela ngeke isebenze.
Kungani kungenzeki ukunciphisa okhalweni?
Kepha nokudla okufanele nokuzivocavoca umzimba njalo kungasiza ekwehliseni ukhalo. Kungani lokhu kwenzeka? Ake sibheke zonke izizathu ezingenzeka zokuthi kungani ungakwazi ukunciphisa okhalweni.
1. Uhlobo lwakho lwesimo - unxande. Kulolu hlobo lomzimba okhalweni cha cha, akazange azwakalise. Uhlobo lomumo lunqunywa yizici zofuzo, futhi cishe akunakwenzeka ukuguqulwa. Isinqe esivezwe kakhulu "I-hourglass" futhi "ipheya". Ngenhlanhla encane "I-apula" futhi “Unxantathu obuyela emuva”.
2. Awulandeli i- Ukudla. Ngisho nokuvivinya umzimba njalo ngeke kukusize ukuthi uchithe inqolobane yamafutha angaphansi. Inqubo yokwehlisa isisindo yenzeka kuphela lapho kushoda ikhalori lapho udla okuncane kunomzimba okwazi ukucubungula kube ngamandla. Wonke amakhalori angasetshenziswanga afakwa emafutheni, okufihla okhalweni lwakho.
3. Unayo i-diastasis yemisipha ye-rectus abdominis, okuvame ukwenzeka ngemuva kokubeletha. Ngenxa yalokhu, indawo yokhalo ingaba "ukubhukuda" okuncane. Lapho i-diastasis ilusizo ukuzivocavoca i-vacuum, okusiza ukuqeda ukuhlukaniswa kwemisipha.
4. Isizathu kungaba isici sesimo sesifuba, okwenza ukhalo lube lukhulu kancane. Ukuvivinya umzimba njalo nokudla ngendlela efanele kuzothuthukisa ukwakheka komzimba wakho, kepha hhayi iqiniso lokuthi okhalweni ekugcineni kuzolunga.
5. Unaka kakhulu imisipha yesisu e-oblique. Ngokuvamile, amapulangwe, ukusonta, ukugoba, ukujika ngaphandle kwezisindo ngeke kube nomthelela omubi okhalweni lwakho kungakhuphuli ivolumu yemisipha (kunjalo, uma ungazenzi lezi zivivinyo nsuku zonke ihora). Kepha imithambeka nokugoba ngama-dumbbells, ama-barbells, ama-pancake kungaholela kuthoni yemisipha futhi unikeze okhalweni lwakho.
6. Uyakwenza ukuqeqeshwa amandla ngezisindo ezinkulu. Noma ungakwenzi ukuzivocavoca ngokukhethekile imisipha ye-oblique yesisu, bayabandakanyeka ekuvivinyweni kwamandla amaningi kwezingalo, emuva, emilenzeni, ezinqeni. Ukuzivocavoca amandla njalo kwenza umzimba wakho ugijime futhi ulingane, kepha ukhalo lungahlupheka.
Umuntu ngamunye unesimo sakhe esihlukile. Futhi abekho abantu abanjalo abangajabula ngo-100% ngomzimba wami. Uma unganikezwa ngokwemvelo okhalweni oluncane, akukho okufanele ukhathazeke ngakho. Ukuze uthuthukise imigwaqo futhi uthole ifomu lesifazane le "hourglass" ungasebenza emisipheni yamahlombe, okhalweni nasezinqeni. Lokhu kuzosiza ukuthuthukisa ukwakheka komzimba jikelele.
Ukuzivocavoca okhalweni: uhlelo lokuqeqesha
Nikeza isethi yokuzivocavoca esenziwe ngomumo okhalweni, ukuze ukwazi ukusebenza ngempumelelo esiswini futhi ususe izinhlangothi. Kepha lungela ukuziqeqesha kakhulu, hhayi nje ukwenza ukusonta kuMat. Inhloso yalesi sethi sokuzivocavoca okhalweni hhayi nje ukuqinisa imisipha nokuqinisa ukhalo, kodwa nokushisa amafutha omzimba.
Vele, ukufeza ukulahleka kwesisindo endaweni ethile yomzimba kanzima kakhulu. Kodwa-ke, lapho senza izivivinyo "endaweni enenkinga", sandisa ukusakazeka kuleyo ndawo futhi, ngenxa yokushiswa kwamafutha okusheshayo. Kepha lokhu kungafinyelelwa kuphela lapho wenza izivivinyo zekhefu le-cardio, ngenxa yokuthi umzimba ukukhuphuka kwamahomoni anekhono le-lipolytic. Futhi-ke, kubalulekile kunqubo yonke yokushiswa kwamafutha emzimbeni wonke, okusho ukuhambisana nokusilela kwama-calories.
Sikunikeza uhlelo olunjalo lokuzivocavoca okhalweni: Imijikelezo emi-4, ukushintshana kokuzivocavoca kwe-cardio nokuzivocavoca kwemisipha corset Le ndlela yokuqeqeshwa izokusiza ukuthi usebenze kahle esiswini nasesinqeni. Futhi kubalulekile ukusebenza hhayi kuphela kwimisipha ye-rectus kanye nemisipha ye-oblique, kepha futhi nemisipha yangemuva, okungukuthi phezu kwayo yonke i-corset yemisipha isiyonke.
Yenza isethi yokuzivocavoca ehlongozwayo okhalweni kuphela kumateki futhi ngaso sonke isikhathi qala isifundo ngokuzifudumeza nokupholisa phansi (Imizuzu engu-5-10 ngaphambi kokuqala nangaphambi kokuphela kwekilasi). Kufanele ubone:
- Ukulungele ukufudumeza ngaphambi kokuqeqeshwa ezithombeni
- Uqedile ukuzelula ngemuva kokuzivocavoca ezithombeni
Okokuqala kuzonikezwa ukusebenza kwesifunda kwamazinga ahlukene: abaqalayo, abaphakathi nabaphambili. Ngemuva kwalokho sibala uhlu oluphelele lokuzivocavoca okhalweni kumbuthano ngamunye. Ungakhuphula noma wehlise isikhathi sokugijima sokuzivocavoca ngokushintsha ukwakheka nobude besikhathi sokuzivocavoca okhalweni.
Uhlelo lokwenza inkimbinkimbi yokuzivocavoca okhalweni
Ukuvivinya okuphakanyisiwe okhalweni kufanele ugijime isikhathi esithile, ngakho-ke uzodinga isibali sikhathi (sebenzisa ifoni yakho ephathekayo, isibonelo). Khetha uhlelo lokwenziwa kokuzivocavoca okhalweni ngokuya nge izinga lokuqeqeshwa. Uma ungalazi izinga lakho lokulungela, qala ngenketho yabaqalayo.
Ukuzivocavoca kwabaqalayo:
- Umjikelezo wokuqala nowesithathu: ukuzivocavoca ngakunye kwenziwa imizuzwana engama-20, bese kuphumula imizuzwana engama-20, umjikelezo uyaphindwa 1 isikhathi.
- Umjikelezo wesibili nowesine: ukuzivocavoca ngakunye okwenziwe imizuzwana engama-30, bese kuphumula imizuzwana engu-15, ukuzungeza kuphindaphinda izikhathi ezi-1.
- Phakathi kwemijikelezo, phumula iminithi elingu-1.
- Isikhathi sokuqeqeshwa esiphelele: cishe imizuzu engama-20
- Uma ukuthola kunzima ukusinda kuyo yonke imizuliswano engu-4, ungenza kuphela imizuliswano yokuqala neyesibili.
Ukuqeqeshelwa izinga eliphakathi:
- Umjikelezo wokuqala nowesithathu: ukuzivocavoca ngakunye kwenziwa imizuzwana engama-40, bese kuphumula imizuzwana engama-20, umjikelezo uyaphindwa 1 isikhathi.
- Umjikelezo wesibili nowesine: ukuzivocavoca ngakunye kwenziwa imizuzwana engama-40, bese kuphumula imizuzwana engama-20, umjikelezo uyaphindwa kumzuliswano o-1.
- Phakathi kwemijikelezo phumula umzuzu owodwa
- Isikhathi sokuzivocavoca esiphelele imizuzu engama-25
Ukuqeqeshelwa izinga eliphakeme:
- Umjikelezo wokuqala nowesithathu: ukuzivocavoca ngakunye kwenziwa imizuzwana engama-40 kulandelwe imizuzwana engu-20 yokuphumula, kuphindaphindwa nxazonke 2 zombuthano.
- Umjikelezo wesibili nowesine: ukuzivocavoca ngakunye okwenziwe imizuzwana engama-50 kulandelwa ukuphumula kwemizuzwana eyi-10, kuphindwe nxazonke 1 umjikelezo.
- Phakathi kwemijikelezo phumula umzuzu owodwa
- Isikhathi sokuzivocavoca esiphelele imizuzu engama-35
* Ungakhohlwa ukwenza izivivinyo ezinhlangothini ezingakwesokudla nangakwesobunxele lapho kudingeka.
Umjikelezo wokuqala: izivivinyo ze-cardio
1. Ukugijima endaweni
2. Amadolo
3. Ukugijima okuvundlile
4.I-skater
5. Jumps zizalanisa izingalo nemilenze
Umjikelezo wesibili wokuzivocavoca phansi ukukhonkotha
1. Ukuphakama kwezandla nezinyawo kuzona zozine
2. Uphendukela eceleni
3. Ukuphakanyiswa kwemilenze kumi edolweni
4. Uphendulela okhalweni lwakho ngepulangwe ezindololwaneni
Round ezintathu: izivivinyo ze-cardio
1. Isikhafu
2. Ukugxuma ngentambo ngokuphakamisa imilenze
3. Kick emaceleni ngokuthinta ucansi
4. kuzuba Lateral
5. Ukugijima nokuphakamisa amadolo aphakeme
Umzuliswano wesine: ukuzivocavoca phansi ukukhonkotha
1. Uphendukela ohlangothini lwesemi
2. Ukubhukuda
3. Ibhayisikili
4. Ukuzungezisa komzimba epulangwe eliseceleni
Siyabonga ngeziteshi ze-youtube ze-gifs: mfit; Intombazane ebukhoma, uhlobo lokuqina, uLinda Wooldridge.
Uma ungenayo intshisekelo yokuzivocavoca kwe-cardio ngokugxuma, bheka i-cardio yethu enomthelela ophansi ngaphandle kokugxuma. Khumbula ukuthi ukuzivocavoca okhalweni phansi ngaphandle kwe-cardio kuzobe kungasebenzi, uma ufuna ukunciphisa okhalweni nezinhlangothi.
Imininingwane yokunciphisa okhalweni
Ake sifingqe, futhi siphinde futhi isihloko sokuqala mayelana nokuthi ungasinciphisa kanjani okhalweni:
- Yidla ngokushoda kwekhalori (yidla kancane kunalokho umzimba okwazi ukukusebenzisa) bese uzama ukunamathela ezimisweni zokudla okunempilo.
- Yenza i-cardio Workout ukuthuthukisa ukusetshenziswa kwekhalori futhi uthuthukise ukushiswa kwamafutha.
- Qinisa i-corset yemisipha, kepha ungadluli izivivinyo zemisipha ye-oblique (ikakhulukazi ngama-dumbbells ne-barbell).
- Musa ukuchitha isikhathi “ngamasu” angenamsebenzi (ama-corsets, ukubhucungwa, ukugoqwa, ifilimu, njll.), Amandla angcono ahlose ukukhuphula ukusebenza komzimba.
- Esikhundleni sama-hoops, yenza ukuzivocavoca kwe-cardio, ukuhamba noma yimuphi omunye umsebenzi.
- Isinqe esinciphile kungenzeka singabi ngenxa yezinto ezikhethekile zoMthethosisekelo womzimba, cishe okungenakwenzeka ukuba nomthelela kuzo.
- Uma ungenalo okhalweni oluvela emvelweni, kepha ufuna ngempela ukuthola umugqa omuhle, bese usebenza ekwandiseni imisipha yezinqe, amathanga namahlombe ukuze kube nokuguquguquka okukhulu nokuthuthukisa ukwakheka komzimba.
Ukulandela uhlelo oluhlongozwayo lokuzivocavoca okhalweni, ngeke nje ulahle izinhlangothi, kepha futhi uqinise isisu futhi ususe isisindo esingeqile. Qala ukusebenza ekupheleleni komzimba wakho namuhla!
Sincoma ukuthi ufunde:
- Ukuzivocavoca okuphezulu okungama-50 kwezinqe ekhaya + uhlelo
- Ukuqeqeshwa kweTABATA: izivivinyo ezilungiselelwe ezilishumi zokunciphisa umzimba
- Ukusebenza okuphezulu kwe-12 kwe-cardio kusuka ku-FitnessBlender, kugxilwe esiswini nasokhalweni
Ukwehlisa isisindo, uBelly