Lapho isimo sezulu singathokozi ngaphandle kwefasitela, futhi iholide lebhishi lisekude kakhulu, sekuyisikhathi sokuhamba. Ungacabangi ukuthi ukuqeqeshwa ngaphandle kwama-dumbbells ngeke kunikeze imiphumela. Yebo, ngeke ukhule ama-buttocks amavolumetric, kepha azothola ifomu elihlanzekile ngenxa yokuqinisa izicubu ezikhona. Kulokhu okubonakalayo, yenza uhlelo lokusebenza lwe-Workout futhi ukhulume mayelana nokuphikisana nezifundo.
Ukulungiselela uhlelo lwenhliziyo
Qala nge-articular gymnastics: ufudumele, uqala phezulu kusuka phansi kwenhlangano ye-lymph, njengoba odokotela beluleka. Ngemuva kokushaja, ake siqale ukuhamba ngokushesha noma ukugijima imizuzu emi-5 ukuya kwengama-10. Ngesikhathi se-Cardio, izicubu zizofudumala futhi zibe yinhle kakhulu, ngakho-ke ngemuva kokuzivocavoca ngeke uzizwe ukuqina okungathandeki emzimbeni ngenxa yobuhlungu emisindweni etholakele. Thatha ama-contraindication: Ukugijima kuvinjelwe ngesikhathi sesisindo ngokweqile (amakhilogremu angama-20 +), izifo zohlelo lwe-musculoscwall, uhlelo lwenhliziyo noma ukuphefumula, kanye namakhaza nezindlela zalo.
Qala Workout nge-Workout
Inqubo yokuqeqeshwa
Ngomoya omusha, ngesimo sezulu esihle, kulula: umzimba upholisa ngokushesha, ukuthi kungani kuza kukhatha ngokuzayo. Qala ngama-squats: Beka imilenze yakho ububanzi bamahlombe, ugobe izandla zakho ezihlolweni bese uxhuma kukhiye. Lahla kuze kufinyelele phansi phansi, izandla zakho zizoba yi-counterweight kuwe ukugcina ibhalansi. Ngemuva kokusondela okungu-3-4, qala ukwenza iBepi: gxuma endaweni futhi ushaywe ngezandla eziqonde ngqo phezu kwekhanda lakho ngesikhathi sokugxuma, bese wehlisa izandla emhlabathini bese ugxumela kubha. Buyela esimweni sokuqala bese uphinda izivivinyo ezingama-20-25. Ngemuva kwalokho acindezele izikhathi eziyi-10-15 ukusuka phansi ezandleni eziqondile ngaphambi kokuthepha phansi ngamabele.
Qedela i-Workout ngokuzivocavoca okulula, ngokwesibonelo, ulahlekelwe ngokuhamba. Yima uqonde, ubheke phambili ngonyawo lwesokudla bese ugoba imilenze yomibili emadolweni ukuze zise-angle yama-degree angama-90. Phakamisa bese usuka phambili ngonyawo lwesobunxele - phinda into efanayo. Yenza izindlela ezi-3-4 uze uzizwe ucindezelekile ngemuva kwamathanga namabhuthi. Qedela imigatshana ohlangothini: Thumela umlenze wesokudla ukuhambisa eceleni futhi wenze i-squat, bese uqonda bese usika unyawo lwakho kwesobunxele ngakwesokudla.
Kungcono ugijime ekugcineni kwesifundo
Ukuqedwa kokuqeqeshwa
Uma ubandakanyeka kusihlwa, qeda umsebenzi ngokweluleka ukugijima imizuzu engama-30 ukuya kwengama-40 ngejubane elikahle. Ngesikhathi sokugijima amandla amaningi kuchithwa, ngakho-ke ngemuva kokuqeqeshwa uzozwa ukukhathala okumnandi emzimbeni futhi ulele ngokushesha. Ungakhohlwa ngokuvalwa - welula izicubu zakho ngemuva kwamakilasi.