Iningi labesifazane, ngisho nalabo abaqaphela kakhulu ngesibalo sabo, ngokushesha noma kamuva babhekana nenkinga efana ne-belly fat. Kodwa siyakuqinisekisa ukuthi isisu esincane siyinto evamile ngokuphelele, ngoba ngezinga elithile ivikela izitho zethu zangaphakathi futhi ilungiselela owesifazane ukuba abe ngumama wesikhathi esizayo. Uma lawa maqiniso engakuqinisekisi, sikweluleka ukuthi usebenzise izivivinyo eziyisishiyagalombili ezaziwa kakhulu ezadalwa ukulwa namaseli amafutha amaningi esiswini.
Le sethi yokuzivocavoca ihloselwe abesifazane abangenakho ukuvuvukala kwezifo zabesifazane, ukulimala kanye nokugcwala ngokomzimba.
Ikhwalithi ebalulekile yalezi zivivinyo ukuthi zikuvumela ukuthi ungasebenzisi imisipha yesisu kuphela, kodwa futhi izingalo, umhlane nemilenze. Ngenxa yalokhu, ushisa ama-calories engeziwe. "Eyisishiyagalombili" eyaziwayo ihlanganisa kokubili amandla kanye nemithwalo ye-aerobic. Uyakwazi futhi ukwenza kusebenze umshini ongenhla kuphela, njengoba kwenza abanye, kodwa futhi ophansi, ozosebenza kangcono.
Kuyo yonke inkambo yokuqeqeshwa, zama ukunamathela ekusebenzeni okuyinhloko: thatha umoya ojulile, udonse esiswini sakho ngangokunokwenzeka, njengokungathi uzama ukuthinta umhlane wakho ngesisu sakho. Lolu hlobo lokufudumala lukuvumela ukuthi usebenzise umshini ophansi. Futhi, endleleni eya ku-abs ephelele, ungakhohlwa ngokugxuma, futhi kukuvumela ukuthi ulahlekelwe inani elifanele lamakholori.
Ngaphambi kokuqala ukuzivocavoca, ungakhohlwa ukufudumala umzimba wonke, lokhu kuzokuvumela ukuthi ufudumale futhi ugweme zonke izinhlobo zokulimala kanye nezimpawu zokulula. Ukuze wenze lokhu, kuzokwanela ukugxumela entanjeni noma ukusonta i-hoop imizuzu embalwa. Udinga ukwenza lezi zivivinyo izikhathi ezingaphezu kwezingu-3 ngesonto. Ungakhohlwa ukuthatha imizuzu embalwa yokuphumula ngemuva kokuzivocavoca ngakunye "kwa-XNUMX" ukugwema ukugcwala ngokomzimba.
Ukuzivocavoca 1. Izikwele.
Yima uqonde izinyawo zakho zihlukene ngobubanzi bamahlombe. Donsa isisu sakho usebenzisa imisipha yakho engezansi bese uzama ukuphakamisa idolo lakho langakwesokudla ulibhekise esiswini sakho. Manje udinga ukwenza ama-squats angu-15 emlenzeni wesobunxele, bese ushintsha imilenze futhi wenze umsebenzi ofanayo emlenzeni wesokudla.
Ukuzivocavoca 2. I-Pendulum.
Yima uqonde izandla zakho zisebhandeni. Manje zama ukudweba esiswini sakho bese ugoba izimbambo zakho ezingezansi kancane ubheke okhalweni. Kulesi sikhundla, dlulisela isisindo sakho emlenzeni wakho wesokudla, futhi welule kwesokunxele sakho ohlangothini. Ngosizo lokugxuma, shintsha imilenze izikhathi eziningana, wenze lo msebenzi isikhathi esingaphezu kwemizuzu emi-2.
Ukuzivocavoca 3. Ukusonta.
Beka izinyawo zakho ngobubanzi behlombe ngokuhlukana. Donsa esiswini sakho, ugobe u-squat uze ufinyelele ku-parallel phakathi kwezinqe nephansi, manje tshekisa umzimba wakho wonke. Yelula isandla sakho sokudla ngasemlenzeni wakho wesobunxele, ngenkathi usonta futhi uqinisa i-abs yakho. Ngomlenze ngamunye, udinga ukwenza izivivinyo eziyi-15.
Ukuzivocavoca 4. Isandla ukuya ezinyaweni.
Qondisa, phakamisa umlenze wakho wesokunxele, uwubuyisele emuva. Yelula isandla sakho sokudla phezulu, zama ukufinyelela indololwane yakho emadolweni. Lokhu kufanele kwenziwe ngokushesha okukhulu, izivivinyo ezingama-60 emlenzeni ngamunye.
Ukuzivocavoca 5. Ukugxuma.
Indawo yokuqala ifana neyangaphambili. Senza ama-jump jumps ukusuka komunye umlenze kuya komunye, kuyilapho sicindezela imisipha yokucindezela okuphansi. Senza ukuzivocavoca imizuzu emi-2, ijubane lamakilasi lingumuntu ngamunye.
Ukuzivocavoca 6. Mill.
Beka sonke isisindo sakho emlenzeni wakho wesobunxele. Bese ugoba umlenze wakho wesokudla futhi ulethe idolo lakho okhalweni lwakho. Goba kancane, welula isandla sakho sokudla phezulu nesobunxele phansi. Imizuzwana engu-30, shintsha izandla, shintsha umzimba wonke futhi ulethe isandla sakho sobunxele phezulu, ngenkathi uhlala emlenzeni owodwa, ulingisa ukunyakaza kwesigayo. Shintsha imilenze wenze lo msebenzi futhi.
Ukuzivocavoca 7. Squat-gxuma.
Kusukela endaweni yokuqala "izinyawo ububanzi behlombe ngokuhlukana" hlala phansi, gxuma phezulu, kuphela ukuze imilenze ingashintshi isikhundla "ububanzi behlombe ngokuhlukana".
Ukuzivocavoca 8. Yima ngomlenze owodwa.
Yima uqonde, udlulisele sonke isisindo sakho emlenzeni owodwa, ngenkathi udonsa esiswini sakho ngangokunokwenzeka. Esimweni "esiqondile", goba phambili ukuze iminwe ibe sezingeni eliphakathi komlenze ophansi. Udinga ukwenza izivivinyo eziyi-15 emlenzeni ngamunye.
Ukuze unciphise isisu sakho, udinga ukwenza lezi zivivinyo njalo, kodwa ungakhohlwa ngokudla okunempilo. Imenyu yakho kufanele ibe ne-fiber ephezulu, amaprotheni, amavithamini, namafutha angagcwele. Ungafaki futhi izinketho ezinokugcwala ngokomzimba. Uma unamathela kuwo wonke lawa macebiso, siyaqiniseka ukuthi ungaqiniseka ekuzuzeni umphumela omuhle. Futhi khumbula ukuthi ayikho isethi eyodwa yokuzivocavoca engasiza ukuqeda amafutha esiswini kuphela, zonke izindlela zisebenza ngokuphelele kuwo wonke umzimba.