Ochwepheshe bethu baye bakhulisa uhlelo lwakho olujulile nokulula. Ukusebenza njalo futhi ubambelela ekudleni okunengqondo, ungalahlekelwa yi-0.5 kilograms ngesonto. Ungazami ukulahlekelwa isisindo ngokushesha - kulokhu, ngeke ulahlekelwe amafutha, nezicubu zomzimba. Landela ngokucophelela ushintsho lwangaphandle, hlola isentimitha sesiqhwa nesikhumba. Isizathu esiyinhloko sokuqeqesha sizoba ukuthi emavikini angu-6-8 uzokwazi ukugqoka izinto ezincane. Siqinisekisa ukuthi ezinyangeni ezintathu kuphela uzomangala kakhulu ngamafomu akho amasha, futhi amakilasi okulahlekelwa isisindo okusheshayo azosiza kakhulu ekuxazululeni le nkinga.
Ukufudumala
Kungamaminithi angu-5 okusebenza kalula, ukuhamba okusheshayo endaweni noma ukuqhuba umqeqeshi we-elliptical. Ukufudumala kuzosiza ukufudumala, futhi ulungiselele imisipha namalungu ukuze uqeqeshe. Ngaphambi kokuqala kwamandla okuzivocavoca, godu, yenza ukufudumala-up, kodwana nje kuphela ngezinga elincane.
Amandla Okuzivocavoca
Qala emva nje kokufudumala. Basiza ukwandisa izicubu ze-muscle bese uqinisa umzimba. Isisindo esiphezulu sama-dumbbells sithatha ngokuzimela. Khetha lezo zingqungquthela ongaqala kalula uchungechunge lwezinqubo ezingu-15.
Ukuqeqeshwa kwe-Cardio
Ukuqeqesha kusiza ukushisa izicubu ezinamafutha, kepha kuphela uma kuqhubeka okungenani imizuzu engama-30. Kungcono ukuqala ukuqeqesha ngesisu esingenalutho lapho izinga le-glycogen (umthombo obaluleke kunawo wonke wamandla emisipha) liphansi kakhulu, futhi ngokushesha ngemuva kochungechunge lokuvivinya umzimba (okunciphisa inani le-glycogen). Ungenza ukuqeqeshwa kwe-aerobic kusihlwa, kodwa ntambama uzodinga ukuyeka ukusebenzisa ama-carbohydrate ukunciphisa izinga le-glycogen.
Ukuqeqeshwa kwe-Anaerobic (isikhashana)
Lokhu kuyinkimbinkimbi yokuqeqeshwa okujulile (ngamakhono angu 90% angokwenyama) ngokuqeqeshwa okudinga u-6% wamathuba, njengokuhamba. Njengoba izifundo zibonisa, lolu hlobo lokuqeqesha lusiza ukushisa amangqamuzana amaningi amafutha amaningi. Futhi lokhu kungakhathaliseki ukuthi ubude nobukhulu bokuqeqeshwa okunjalo kuncane kakhulu! Futhi konke ngenxa yalokho okubizwa ngokuthi i-post-effect emva kokushisa, okungukuthi, ukushisa okukhulu kwezicubu ze-adipose. Isimo esisodwa - emva kokuzivocavoca akufanele udle ukudla imizuzu engu-30.
Ukwehlisa imisipha yesifuba
Ukuphakama kwe-dumbbell, ehlezi ebhentshini elithambekele. Hlala phansi ebhentshini, thatha ama-dumbbells. Izandla zigoba ezinhlangothini ukuze izibikezelo zihambisane phansi. Manje phakamisa izingalo zakho uphinde uzibeke ngaphansi kwesimo sokuqala.
Imisipha engemuva
Qinisekisa i-crossbar ye-simulator entanyeni ngensimbi ephezulu. Gcina i-roller ukuze izinyawo zizinze. Thatha i-crossbar ngokubambelela okukhulu, uqondise emuva futhi uhlehlise amahlombe. Okokuqala, wehlisa i-crossbar entanyeni, bese uhamba phambi kwayo.
Imisipha yamahlombe nezingalo
Ukukhulisa ama-dumbbell phezu kwekhanda lakho. Beka izinyawo zakho ebubanzi bezinhlombe zakho, uthathe izimbongolo ezandleni zakho uphakamise izandla zakho, bese ugoba emagcekeni bese usakazeka ngokungafani phansi.
Ukugoqa ngezandla ngama-dumbbells
Yiba ngqo, izandla ezinama-dumbbell ngqo ngqo esihlahleni. Ngenye indlela, bhonsa izandla ezilungile nezesobunxele emaceleni.
Ibhentshi laseFrance elinomunye ngesandla
Thatha isikhalazo bese uphakamisa ingalo yakho yangakwesokudla. Gweba ingalo yakho emgqeni, uphendulele ikhanda lakho. Ihlombe kufanele ihlale ingahambi kahle.
Imisipha yamathanga angaphakathi
Izikwele ezinama-dumbbells. Spread imilenze yakho ebanzi, ubambe isilwane esisodwa ngezandla zombili kanye ne-squat, ulahle i-projectile emkhatsini wemilenze yakho.
Imisipha yesisu
Ukubheka kwe-trunk, elele ngemuva. Themba empileni yakho, imilenze igobe emgodini wakho, uphendule izingalo zakho phezu kwesifuba sakho. Khulisa kancane kancane i-trunk phezulu ukuze amahlombe ehlombe afike phansi.
Imisipha yamathole
Khuphukela esiteshini. Beka isigamu unyawo esiteji. Vuka kulesozinyo bese ushona kancane, uhlunga imisipha yamathole. Zama ukwenza umzimba we-aerobic imizuzu engama-30 nsuku zonke (ngisho nezinsuku lapho ungenzanga umzimba).
Imikhi yeMikhi enezinqunu, elele ebhentshini lezinga
Lala phansi ebhentshini. Thatha ama-dumbbells bese ubeka izandla zakho phezulu. Uma u-inhalation kancane kancane wehlisa izingalo zakho ezinhlangothini ezifana nephansi (ngaso sonke isikhathi izandla kufanele zihlale ngisho). Ekuphumuleni, phakamisa izandla zakho phezulu, ubuyele esimweni sokuqala (amasethi amabili wezikhathi ezingu-15).
Imisipha engemuva
Ukudonsa ibha ye-simulator entanyeni ngokubambelela okubanzi (ama-3 amasethi izikhathi ezingu-15). Ukwehlisa ibha ye-simulator esiswini kuyisandla esincane. Hlala ku-simulator, ugobe imilenze yakho emathangeni akho, thatha umgqomo bese uthabatha esiswini esingaphansi (amasethi amathathu ama-15).
Imisipha yamahlombe nezingalo
Ukuphakamisa ama-dumbbell ngaphezu kwekhanda lakho (ama-3 amaqoqo izikhathi ezingu-15). Ukuphakamisa ama-dumbbell esimweni se-trunk egobile. Bendza imilenze yakho emadolweni, uhlambulule umzimba wakho phambili futhi uphakamise izandla zakho ngama-dumbbells ezinhlangothini, kufana nesitezi (2 isethi izikhathi ezingu-15). Ukugoqa ngezandla ngama-dumbbells (amaqoqo amabili ama-15). Ama-dumbbells aseFrance anesandla esisodwa esimweni sokuma (amasethi amathathu ama-15). Ukulungiswa kwamahlombe anezinsizakalo ezingaphezulu. Yiba phambi kwe-simulator. Ukugoqa izingalo zakho, uthathe i-crossbar. Nciphisa amahlombe akho, bese ubeka izandla zakho kancane, ubuyele kancane esimweni sokuqala (amasethi amabili ama-15)
Imisipha yamathanga angaphakathi
Izikwele ezinkulu ezinama-dumbbells (amaqoqo amathathu ama-12). Imisipha yangemva kwamathanga namadolo. Ukuphakamisa izinkalo ezikhundleni ezinomlomo ngomlenze owodwa oqondile (amasethi amathathu ama-20).