Ukuzivocavoca isisu ekhaya kuzonikeza imiphumela emihle kakhulu uma usondela kubo ngolwazi oluyisisekelo esilubeke endatshaneni yanamuhla!
Kungani ungenza okuhle ekhaya
Inani elingenamkhawulo lezakhiwo, ukuqeqeshwa kanye nazo zonke izinhlobo zemithwalo yabezindaba kuncike ekuzivocavoca okuningana okudala, okungadingeki khona ezemidlalo noma imishini yokuzivocavoca. Kodwa-ke, lokhu akusho ukuthi izinsiza ngeke zidingeke nhlobo ekhaya.
Okokuqala, bazokwenza kube nzima ukwenza izivivinyo njengoba ukukhula komzimba kukhula, kanti okwesibili, imishini yezemidlalo idala izinketho zokwenza umthwalo ofanayo, futhi kwabezindaba lokhu kubalulekile - imisipha yesisu isheshe ijwayele uhlobo olufanayo lwezinhlelo zokuqeqesha bese iyeka ukukhula. Lapho uthatha izinyathelo zokuqala, awukwazi ukucabanga ngakho, kepha ngenkathi wenza intuthuko, sebenzisa izindlela osondelene nazo: esikhundleni sokulinganisa ibhodlela lamanzi, kwezinye izivivinyo ibhentshi lingashintshwa ngombhede noma isihlalo, njll.
Kule vidiyo, umqeqeshi wokuqina komzimba uTatyana Fedorishcheva ukhuluma ngesidingo sokuzifudumeza ngaphambi kwanoma yikuphi ukujima ekhaya:
Yiziphi izinhlobo zokuqeqeshwa
Kubalulekile ukuthola izinhloso zokuqeqeshwa kwasekhaya. Kuyisiko ukuhlukanisa ukuqeqeshwa kube "ivolumu" kanye "namandla". Uma umphumela wokuqeqeshwa ungumshini onemigqa edwetshiwe yama-cubes, khona-ke umsebenzi wenziwa ngokuya kokukhula kwemisipha. Futhi uma umgomo ukwandisa amandla nokukhuthazela kwemisipha ngaphandle kokushintsha usayizi wabo, khona-ke ukuqeqeshwa kuzoba "amandla".
"Ukuqeqeshwa kwevolumu" ekhaya kubandakanya imithwalo esindayo namakhefu amade phakathi kokujima. Ngesikhathi sokuqeqeshwa, imicu yemisipha iyalimala futhi kuthatha cishe izinsuku ezimbili ukuthi ivuseleleke. Kuphakathi kokuzivocavoca lapho ukutholakala kwemisipha kwenzeka. Le ndlela idinga izinsuku ezi-3-4 zokuqeqeshwa ngesonto ekhaya.
"Ukuqeqeshwa kwamandla" kuhlelwe ngendlela yokuthi imisipha ayinaso isikhathi sokuphinda ikhule futhi ikhule. Ngale njongo, ukuqeqeshwa kwenziwa nsuku zonke, futhi esimweni sokuzivocavoca ngezisindo, kwenziwa inani elincane lokuphindaphinda (hhayi ngaphezulu kwe-12).
Iphuzu elibalulekile: ungazibekela umgomo wokwehlisa isisindo ngosizo lwendawo yokuqeqesha yabezindaba, kepha awukwazi ukuyifeza. Ukwehlisa isisindo ekhaya, kuzofanela uhlanganise i-cardio (hhayi ukudideka ngokuzivocavoca i-ab) nokudla. Futhi kungcono ukwenza umkhuba ukudla okunempilo, lokhu kusebenza kumantombazane ngezinga elikhulu - bathambekele kakhulu ekuqongeleleni amafutha amaningi.
Yiziphi izici zokuzivocavoca kwabesilisa nabesifazane ekhaya
Ngokuvamile, izivivinyo zasekhaya zamantombazane azihlukile kakhulu kokuzivocavoca ekhaya kwabesilisa, umehluko omkhulu ukuhleleka kokuzivocavoca.
Abesilisa, kaningi kunalokho, bafuna ukukhulisa ivolumu yemisipha, ngakho-ke bahlela izinsuku ezi-3 zokuqeqeshwa ngesonto. Ngokwemvelo yabo, banamandla, kepha hhayi aqine njengabesifazane, ngakho-ke ukuqeqeshwa kwabo kunzima kakhulu futhi kufushane, indoda engajwayelekile ilungele ukuqeqeshwa okunamandla okuyindilinga.
Amantombazane, njengomthetho, ancamela ukuqeqesha i-abs nsuku zonke, ngethemba lesisu esisicaba, esigcwele. Kepha uma bethatha isinqumo ngezinhlelo zokuqeqesha "volumetric", khona-ke ukukhulisa imisipha ekhaya kufanele basebenze ngaphezu kwamadoda ngenxa yezimpawu zomzimba wesifazane.
Ungampompa kanjani ngokushesha isisu sakho ekhaya
Akunakwenzeka. Noma kungekho mafutha amaningi futhi udinga kuphela ukuqinisa (noma ukwandisa) izicubu zakho zesisu, kuzothatha okungenani inyanga yokusebenza okujwayelekile kwekhwalithi. Imithwalo enamandla engenakulungiswa ayizukuletha ukulimala kuphela nobuhlungu besikhathi eside bemisipha, phakathi kwemiphumela "yokuqothulwa ngokweqile" - ukuqwasha, ukuphelelwa amandla, ukudangala kanye nokwehla kokuzivikela komzimba, kwabesifazane, umjikelezo wokuya esikhathini ungashintsha. Ukukhathazeka nokulahlekelwa kokuhlushwa kungenzeka. Ngasikhathi sinye, umshini wokushicilela ngeke usaqeqesha ngokushesha, noma ngabe ubuhlungu obedlulele nempilo ebuthakathaka kungaphazamisi ukusebenza okulungile kokuvivinya umzimba.
Ungakhuphula kanjani ukusebenza koqeqesho ekhaya
Imithetho emithathu elula izokuvumela ukuthi ufeze imiphumela emihle evela ekuzivocavoca kwakho:
Ngaphambi kokuqala ukuzivocavoca umzimba, udinga ukufudumala futhi welule - lokhu kuzolungisa imisipha namalunga omthwalo futhi kugweme ukulimala.
Ukwenza ukuzivocavoca, ukukhipha umoya kufanele kwenziwe ngesikhathi sokuqina okukhulu kwemisipha. Imisipha idinga i-oxygen ukuze isebenze, ngakho-ke, lapho uhlela ukuqeqeshwa ekhaya, kufanele unakekele umoya omncane. Ngenkathi ebandayo, lokhu kufanele kwenziwe ngokushesha ngaphambi kokuqeqeshwa, ehlobo ungazijwayeza ngewindi elivulekile.
Awukwazi ukuphumuza umshini ngesikhathi sokuzivocavoca umzimba. Ukuthatha isikhundla sokuqala sokuzivocavoca isisu ngaso sonke isikhathi kusho, phakathi kwezinye izinto, ukuletha imisipha yakho esiswini ibe nengxabano.
Kule vidiyo, u-Elena Yashkova ukhombisa isethi yokuzivocavoca okulula okungenziwa ekhaya:
Izakhiwo zokuzivocavoca zabezindaba ekhaya
Ukuzivocavoca isisu okulula nokusebenzayo ekhaya kuphakanyiswe ngumqeqeshi wokuqina komzimba u-Elena Silka. Le mithwalo ehlolwe isikhathi ilungele abaqalayo. Yenza umsebenzi ngamunye imizuzwana engama-30, ngemuva kokuphela, ngokushesha uqhubekele kokulandelayo.
- Ukukhulisa umzimba endaweni ebucayi. Isikhundla sokuqala: lala ngomhlane, beka izandla zakho ngemuva kwekhanda lakho (uma umthwalo unzima kakhulu, uwele esifubeni sakho), goba imilenze yakho emadolweni. Kuyadingeka ukukhulisa umzimba usebenzisa izicubu zesisu kuphela, awukwazi ukusiza ngamahlombe noma entanyeni, ukubuka kubheke phezulu. Lokhu kuqeqeshwa kusebenza imisipha ye-rectus abdominis. Ekhaya, kungaba yinkimbinkimbi ngokuthatha i-ejenti enesisindo phambi kwakho; ngoba lokhu, hhayi i-dumbbell kuphela, kepha nebhodlela lamanzi kufanelekile.
- Ukuphakamisa imilenze endaweni ethambekele kuyo. Ulele ngomhlane, welula izingalo zakho emzimbeni, izintende phansi. Kuyadingeka ukuphakamisa nokwehlisa imilenze eqondile ngaphandle kokuthinta izithende zaphansi. Lo mthwalo ukuvumela ukuthi usebenze ingxenye engezansi yomsipha we-rectus abdominis - okubizwa ngokuthi umshini ophansi. Kwabaqalayo, kuvunyelwe ukuphakamisa imilenze egobile kancane emadolweni.
- Ibhayisikili eliyinkimbinkimbi. Ulele emhlane, ikhanda liphakanyisiwe, imilenze igobile emadolweni, izingalo zingemuva kwekhanda. Kuyadingeka ukuthi ushintshe indololwane uye emadolweni aphambene, umlenze wamahhala uqondisiwe ngalesi sikhathi. Inhloko nezithende azithinti phansi ngesikhathi sokubulawa. Imithwalo enjalo iqondiswe kwimisipha yesisu esitshekile.
- Ipulangwe. Ukugcizelelwa, okulele ezindololwaneni, qondanisa umhlane wakho. Kuyadingeka ukulungisa umzimba esimweni sokuthi umshini ucindezeleke futhi ingemuva ligobeke.
Ukuzivocavoca imizuzu emibili ekhaya kuphelele ezinyathelweni zokuqala zokusebenza i-abs yakho. Isonto ngemuva kokuqala koqeqesho, ungenza ukujikeleza okuyindilinga - ngemuva kokuphothula izivivinyo, thatha ikhefu lemizuzwana engama-30 uphinde uphinde. Kubaluleke kakhulu ukuqapha ukwenziwa okulungile, abezindaba kufanele bashube imizuzu emibili yombuthano, ngaphandle kwalokho yonke imizamo izolahlekelwa yincazelo yayo.
Uma imijikelezo emithathu yalezi zivivinyo ingalethi ukukhathala nokushisa kwemisipha yesisu, sekuyisikhathi sokuyenza ibe nzima imisebenzi yakho. Ukuze wenze lokhu, ungasebenzisa ukuqeqeshwa okuphelele okuvela kumqeqeshi wokuzivocavoca uYaneliya Skripnik.
Uhlanganise izivivinyo eziyisikhombisa zomshini wesisu ekhaya waba ngamaqembu amathathu, ukuzivocavoca ngakunye kufanele kwenziwe izikhathi eziyi-15-20. Ngaphakathi kweqembu, yenza zonke izivivinyo ngaphandle kokuphazamiseka, phakathi kwamaqembu, phumula imizuzwana engama-30.
Iqembu lokuqala
- Phindela emuva ama-crunches. Isikhundla sokuqala sizodinga ibhentshi, isihlalo noma umbhede. Udinga ukulala phansi ukuze ikhanda lakho liqondiswe ebhentshini, futhi kukhululeke ukuthi izandla zakho zibambelele ebhentshini. Imilenze inwetshiwe futhi iphakanyiswe ngaphezu kwephansi nge-engela yama-degree angama-30. Kuyadingeka ukuthi uphakamise imilenze yakho phezulu, bese welula uthinte ibhentshi ngamasokisi akho, uphakamise ukhalo phansi. Buyela endaweni yokuqala. Uma umthwalo unamandla kakhulu, i-engeli phakathi kwephansi nemilenze ingakhuphuka: ama-45-60 degrees. Lokhu kungenye yezindlela zokuzivocavoca ezisezingeni eliphansi kakhulu ekhaya.
- Indawo yokuqala iyafana. Kuyadingeka ukuthi welule ngemilenze yakho phezulu, uphakamise iqolo elingezansi ukusuka phansi. Unganyakazisi kakhulu, ukunyakaza kufanele kube nesiqondisi esiphezulu-phansi. Imithwalo enjalo iqondiswe kwimisipha ye-rectus abdominis.
- Isikele. Isikhundla sokuqala: elele phansi, imilenze nge-engela yama-degree angama-30 kuye phansi. Beka izandla zakho ngemuva kwekhanda lakho bese uvuka kancane emahlombe akho ehlombe. Kulesi sikhundla, hambisa imilenze yakho. Imithwalo enjalo ivumela ekhaya ukuthi isebenze ngasikhathi sinye imisipha ye-oblique yangaphandle yesisu kanye nomshini ophezulu.
Ukuphumula kwamasekhondi angu-30 neqembu 2:
- Ukuze uthole isikhundla sokuqala, uzodinga ukuhlala phansi uncike kancane (cishe ngama-degree angama-45 phakathi kwephansi nomzimba), uncike endololwaneni yakho. Imilenze iqonde futhi iphakanyiswe ngaphezu kwephansi (i-angle phakathi kwephansi nemilenze icishe ibe ngama-degree angama-30). Kuyadingeka ukudonsa amahlombe namadolo komunye nomunye. Kulokhu, imilenze iyagoba emadolweni, amathole aba ngokufana phansi, nezingalo ziqonde, kudlulise ukugcizelela kusuka ezindololwaneni kuye ezintendeni zezandla. Bese ubuyela endaweni yokuqala bese uphinda izikhathi eziyi-15-20. Lokhu kungukuzivocavoca okuphumelela kakhulu kwe-rectus abdominis (phezulu nangaphansi) ekhaya.
- Ibhayisikili. Lokhu kuvivinya umzimba kwehluke kancane kulokho okuphakanyiswe ngu-Elena Silka ekuqeqesheni abaqalayo. Isikhundla sokuqala: ukuhlala, umzimba ubuyiselwe emuva kancane (hhayi kakhulu njengokuvivinya okwedlule), izingalo ngemuva kwekhanda, imilenze iqonde futhi iphakanyiswe ngaphezu kwephansi. Izithende azithinti phansi ngesikhathi sokubulawa. Njenganoma iyiphi ibhayisikili, lokhu kungukuqeqeshwa kwemisipha yesisu esitshekile.
Ukuphumula kwamasekhondi angu-30 neqembu 3:
- Ibha inamandla. Ukusekela okulele ezindololwaneni, umzimba uqondiswa. Thatha umlenze wesobunxele uye eceleni, bese uya phezulu. Ngaphandle kokuthinta phansi ngonyawo lwakho lwesobunxele, phinda izikhathi eziyi-15-20. Bese wenza lo msebenzi ngonyawo lwakho lokunene. Lokhu kuvivinya umzimba kunika umthwalo oyinkimbinkimbi emisipheni yesisu enama-rectus ne-oblique.
- Ibha ayimile. Lungisa umzimba umzuzu owodwa ukusekela ulele ezindololwaneni. Qiniseka ukuthi ingemuva aligobeki, nabezindaba bashubile.
Ngemuva kokuphothula yonke inkimbinkimbi yoqeqesho ekhaya, thatha ikhefu imizuzu emibili, bese uphinda emzuliswaneni wesibili. Ngemuva kweminye imizuzu emibili yekhefu, yenza izivivinyo zombuthano wesithathu.
Ukuqeqeshwa akubandakanyi njalo ukubalwa okuqinile kokuphindaphinda nezindlela, kunendlela "enembile" yokulayisha - lapho inani lokuphindaphinda linqunywa ngokuya ngemizwa yakho. Kule vidiyo, uYanelia Skripnik uphakamise isethi efanayo yokuzivocavoca isisu ekhaya:
