Eyona mithambo ilungileyo yokunciphisa isisu ngokukhawuleza

Umxholo

• 1. IBurpee
• 2. Ibhayisikile esemoyeni
• 3. Umnqamli onqamlezayo
• 4. Ibhodi yesilayidi
• 5. Ukuguqula ukuhlala
• 6. Wedwa esiswini
• 7. Isisu esineenyawo eziphakanyisiweyo
• 8. Isikhundla sephenyane
• Iingcebiso zomthambo

Ukuzivocavoca ukuphulukana nesisu zezi zaphakathi ukuya kubukhulu obuphezulu, ezonyusa ukubetha kwentliziyo kwaye zomeleze izihlunu zesisu, njengoko oku kunceda ekutshiseni amafutha kunye negalelo kulungiso lomzimba olungcono.

Ezi ndidi zoqheliso zinokwenziwa ekhaya amaxesha ama-3 ukuya kwama-5 ngeveki kwaye kuyacetyiswa ukuba ngaphambi kokuqala, imizuzu elishumi yokuzifudumeza aerobic, njengokutsiba ngentambo kunye nokutsiba kwejack, kuyacetyiswa.

Ukongeza kwimithambo, kubalulekile ukulandela ukutya okusempilweni, ukunqanda ukutya rhoqo ukutya okucutshungulweyo kunye neswekile ephezulu. Ukongeza, ukonyusa ukusetyenziswa kweziqhamo kunye nemifuno kuthanda ukwehla kobunzima kwaye kuthintela ukusebenza kwekhodiyani. Yazi ukuba uza kutya ntoni ukuze ulahlekelwe sisisu sakho.

1. IBurpee

O burpee ngumthambo olula osebenza umzimba wonke kwaye awufuni ukusetyenziswa kwezinto kwaye, ke, unokwenziwa naphina. Ngexesha leburpee, Usebenzisa umva, isifuba, imilenze, iingalo kunye nempundu, ukunceda ukunciphisa amanqatha kunye nobunzima, njengoko kufuna inkcitho enkulu yamandla.

Indlela yokwenza:

1. Yima kwaye iinyawo zakho zilungelelaniswe namagxa akho;
2. Thambisa umzimba emhlabeni, ukuphosa iinyawo ngasemva kwaye uthathe umzimba emhlabeni, ukuxhasa izandla;
3. Hlala kwindawo yeplanga uchukumisa isifuba sakho kunye namathanga phantsi;
4. Khwela phezulu esiqwini, utyhale ngeengalo zakho kwaye uphakame, uthathe umtsi omncinci kwaye wolule iingalo zakho.

Kuya kufuneka wenze iiseti ezi-3 zika-8 ukuya ku-12 burpees. Kubalulekile ukuzama ukugcina isantya ngexesha lokwenziwa kwefayileburpees ukwenzela ukuba iziphumo ziphunyezwe ngokukhawuleza. Emva kothotho ngalunye, kubonisiwe ukuphumla umzuzu omnye.

2. Ibhayisikile esemoyeni

Ibhayisekile ehamba ngomoya yintlukwano yokuzivocavoca esiswini edibanisa i-trunk kunye ne-hip flexion kunye ne-trunk rotation ukuqinisa imisipha yesisu.

Indlela yokwenza:

1. Thetha ngomqolo phantsi;
2. Phakamisa imilenze yakho ngomqolo osemgangathweni;
3. Lingisa ukunyathela ibhayisikile iinyawo zakho ziphakamile.
4. Fikelela edolweni lasekunene xa likufutshane nesisu sakho, izandla zakho zisemva kwentloko yakho, kwaye uphinde inkqubo xa kufutshane nedolo lakho lasekhohlo.

Eyona nto ilungileyo kukwenza iiseti ze-4 zalo msebenzi de ugqibe ukuphindaphinda ama-30 kwinto nganye, uhlonipha isithuba semizuzu eyi-1 phakathi kwabo, kwaye uhlala unonophele ukugcina umqolo wakho uthe tye ukuthintela iintlungu zangasemva.

3. Umnqamli onqamlezayo

Umnqamlezo onqamlezayo unceda ekunyuseni ukubetha kwentliziyo kuba inamandla aphezulu, kwaye ke oko kuyanceda ukutshisa amanqatha, ukongeza ekomelezeni izihlunu zesisu nokwandisa inkcazo yesisu.

Indlela yokwenza:

1. Xhasa izandla zombini emgangathweni;
2. Hlala kwi-tiptoe, ugcine umzimba uzolile, wolule kule ndawo;
3. Yolula umlenze omnye uze uwuphosele phambili nasecaleni, njengoko kubonisiwe kumfanekiso ongentla, utshintshe imilenze yomibini kulo lonke ixesha lomthambo.

Kuyacetyiswa ukuba wenze lo msebenzi kwiiseti ezi-4 kunye nemizuzu eli-1, ngaphandle kokuma. Xa umzuzu uphelile, kufuneka uphumle imizuzwana engama-30 de uqalise kwakhona iseti elandelayo.

4. Ibhodi yesilayidi

Ukuzivocavoca iplanethi ye-isometric kuyasebenza kakhulu ekulahlekeni kwesisu kunye neethoni yezihlunu zesisu, njengoko umsebenzi wemisipha wenziwa ukuze uhlale kwindawo enye imizuzwana embalwa.

Indlela yokwenza:

1. Beka izandla zozibini ngokungqinelana nomgangatho;
2. Beka iinyawo ezihambelana nomgangatho kwaye zahlulwe kancinane, hlula ubunzima bomzimba kwezi zixhaso zine;
3. Gcina ulungelelwaniso lomqolo ngaphandle kokunyusa isinqe sakho.

Kuboniswa ukuxhasa umzimba imizuzwana engama-30 okanye kude kube lixesha elininzi apho linakho.

5. Ukuguqula ukuhlala

Ngomthambo ojikelezayo wesisu, kunokwenzeka ukuba ithoni yezihlunu zesisu esisezantsi, ukunceda ukunciphisa isinqe.

Indlela yokwenza:

1. Thetha ngomqolo kwaye imilenze iqonde;
2. Beka izandla phantsi phantsi ecaleni komzimba wakho;
3. Flex amadolo akho kwaye uphakamise imilenze yakho, usondeze amadolo akho kufutshane nesilevu sakho;
4. Yehla ngemilenze yakho iqonde, ngaphandle kokuchukumisa iinyawo zakho.

Ukuze lo msebenzi usebenze kakuhle, kufanelekile ukugqiba ukuphindaphinda okungama-30 okanye uninzi kangangoko unako kwiiseti ezi-4.

6. Wedwa esiswini

Isisu esiswini sisetyenziswa xa injongo kukunciphisa isinqe, kuba iyanceda ukuchaza izihlunu zomphezulu wesisu.

Indlela yokwenza:

1. Lala phantsi, emethini okanye emethini;
2. Gobisa amadolo akho kwaye uvumele iinyawo zakho zihambelane nokuchukumisa okuphela komhlaba;
3. Beka izandla zakho emva kwentloko yakho kwaye uphakamise umzimba wakho, uzama ukuba intloko yakho ichukumise idolo lakho.

Kubalulekile ukuba ulumke ungawunyusi umqolo wakho osezantsi xa usenza umthambo, ukuthintela iintlungu zangasemva ekubonakaleni kamva.

Into ecetyiswayo kukwenza iiseti ezi-4 zokuphindaphinda ezingama-30 okanye kangangoko unako.

7. Isisu esineenyawo eziphakanyisiweyo

Isisu esineenyawo eziphakanyisiweyo zinokwenziwa ngaphandle kwenkxaso yomlenze okanye ngenkxaso, ngebhola yepilates okanye isitulo.

Indlela yokwenza:

1. Misa iinyawo zakho;
2. Gcina amadolo egobile;
3. Beka izandla zakho emva kwentloko yakho;
4. Nyusa umboko, njengasemhlabeni esiswini.

Xa uqala inkqubo yokuzivocavoca, isisu kunye nemilenze exhaswa kwibhola okanye isitulo sinokucetyiswa ngakumbi, emva koko udlulele kwinqanaba eliphambili, njengemilenze ngaphandle kwenkxaso.

8. Isikhundla sephenyane

Umsebenzi wokuma kwisikhephe uphefumlelwe yiyoga kwaye unamandla okuchaza izihlunu zesisu. Koku kuzilolonga umzimba ubunjwe ngo "V" kwaye ziimpundu kuphela ezichaphazela umgangatho.

Indlela yokwenza:

1. Lala ngomqolo;
2. Phakamisa umzimba uphume phantsi ngokuphakamisa isifuba, imilenze, iingalo nentloko;
3. Gcina imilenze yakho iqonde kwaye uhambisa iingalo zakho phambili.

Kuyacetyiswa ukuba uphinde lo msebenzi izihlandlo ezi-3 kwimizuzwana engama-30 okanye kangangoko unako. Ukongeza, kubalulekile ukuba ulinde umzuzu omnye phakathi kweseti nganye ukuze umzimba ubuye.

Iingcebiso zomthambo

Phambi kokuba uqale umthambo, kubalulekile ukuba ujonge impilo yakho ngugqirha oqhelekileyo.

Okwangoku, kubalulekile ukuba usele amanzi phakathi kokuzilolonga, unxibe iimpahla ezifanelekileyo zokuzilolonga kwaye ulungiselele imeko-bume yomsebenzi, njengoko ezinye iintshukumo zinokufuna indawo enkulu ukuba yenziwe.

Ukuba kukho ukungahambi kakuhle, njengentlungu yomqolo okanye idolo, kubalulekile ukunqanda ukwenza umthambo de ugqirha awuvavanye, ukuze impilo ingaphazamiseki.

Ukongeza, enye indlela ebalaseleyo yokwenza umzimba ube bhetyebhetye ukunciphisa umzimba kukulwa kunye nobugcisa bokulwa, obuchaza izihlunu kunye nokuphucula ukunyamezela kunye namandla omzimba. Jonga ezinye iindlela zokuzilolonga ukuze uchaze isisu.