Hamba ukuvivinya umzimba
Isisekelo se-kibo yizimpondo ezinamandla futhi zikhahlela isitha esicabanga. Kodwa ungacabangi ukuthi kulula ukuhlukanisa izithende zomoya kunokuba ushaywe u-fist inhlanzi esifubeni. "Ukulwa ne-Shadow" kudinga izindleko ezinkulu zamandla! Uhlelo oluhlakaniphile lusebenza kahle kangangokuthi lusiza ukunciphisa umzimba ngisho nalabo abazama ukuthola izindlela eziningi, basuke befuna ukuthola amafomu omfanekiso - ngaphandle kwesizathu, ekuhunyushweni okuvela eJapane, "kibo" lisho "ithemba." Imfihlo ikhona ezinkingeni zezingxenye zokugijima kwebhokisi (okungukuthi, ingxube ye-karate ne-classic English boxing) ngomthwalo we-aerobic. Kuvela ukuthi uhlanganisa isakhi sokushisa okusebenzayo ngokweqembu elifanayo le-groupwise uletha imisipha ibe yi-tonus. Umzimba wonke ubamba iqhaza ekubethweni, ukuze kungabikho umsila ongashiywe! Lapho amafutha eqala ukuqubuka, imisipha izobukeka ibindile futhi ibukeka kahle. I-Kibo ayiyona ukuthuthukiswa kwezakhi zomuntu ngamunye, kodwa inhlanganisela ehlangene ehlangene: uchitha ama-pauses hhayi ukuphefumula, kodwa ukubuyisela ukuphefumula ngokunyakaza okunamandla kakhulu.
Kuyini amandla, dadewethu?
Ngenxa yokuthi i-kibo yayo enamandla ayinandaba, ngokungafani ne-aerobics evamile, futhi iphindisa umzimba wonke ngokuphelele. Ukuzivocavoza ngesikhathi esisodwa ukuthuthukisa ukuguquguquka kwemvelo, amandla, ukukhuthazela kanye nokusebenzisana kwezinyathelo, ukuqeqesha imisipha yenhliziyo. Amatshe angaphansi kwamanzi: umsebenzi udinga ukuphefumula, ngakho okokuqala ngeke kube lula ukugcina isigqi. Kodwa emasontweni ambalwa uzofunda ukuphefumula kahle (lokhu nakho ubuciko!), Okusho ukuthi njalo ngomzuzu ukugcwalisa amaseli nge-oksijeni, okuyazi, kuthuthukisa isikhumba futhi uthanda ukushisa kwamafutha.
Ukukhathala Beat
Kubonakala: i-kibo yikhambi elihle kakhulu lokucindezeleka kanye ne-autumn blues! Ukushaya ngalunye kubangela ukuhlunga kwengxenye ekhangayo ye-adrenaline ne-endorphins, okwesikhashana okuzokulondoloza emizimbeni emibi futhi ikusize ungenzi ngesikhathi semvula. Ukuzivocavoca kwaletha umphumela kathathu: ukulahlekelwa isisindo, ukusikhipha imisipha nokuthokozisa komoya, njalo uqale futhi uqede ngokulula. Imaminithi engu-10 ngaphambi kokuba isakhiwo esiyinkimbinkimbi sinikeze izandla ezinwelayo ezinamandla, imizuzu emihlanu edlule - ukulula kwesiteji.
Kulungile, kwesokudla nangakwesokudla
Sifunda imisipha yezandla, izimpande, imisipha ye-oblique esiswini. Hamba esimweni sokulwa. Ngesikhathi esifanayo ngokushaya okubukhali ngesandla sakho sobunxele, kubonakala sengathi uyadlulisa icala ngakwesokudla, ngokufana nokuguqa ngamadolo nokupheqa unyawo ngesithende sikhulisiwe. I-Beats yenza ngokubukhali, ngokujulile, ukuphindaphinda okuphindaphindiwe kube ukwakheka okukodwa okuqhubekayo! Gcina imisipha yakho imangele. Buyela esimweni sokuqala, wenze ama-strokes angu-20 ngqo, bese uphinda umsebenzi ngokunene, kodwa ngesikhathi esifanayo ngakwesobunxele.
"Ngawa phansi - nginqobe"
Sisebenza ku-triceps nemisipha yesifunda se-thoracic, senza ukukhululeka kwezandla. Thatha ugcizelele phansi, faka izinyawo zakho ebubanzi bamahlombe, izandla - ngokuqinile ngaphansi kwamahlombe akho. Bhonsa izingalo zakho ezinhlangothini aze ayeke, bese ubuyela esimweni sokuqala. Izindwangu kufanele ziguqe emzimbeni, ungazicindezeli! Yenza ukuphindaphinda kuka-5-10.
"Impendulo evamile"
Dala ukukhululeka okuhle kwesisu, susa imibimbi ngenhla kwesibhande. Imigqa ebubanzi bamahlombe, izingalo zigoqa ezihlangothini bese zibeka phambi kwakho. Phenya ngokucophelela umzimba, ngenkathi uzisiza ngesithende - cabanga ukuthi ekhoneni uzama ukukhetha phansi noma ukucima umlilo ovelele njengase-cinema ye-Soviet yakudala. Ungadabuli imilenze yakho phansi futhi ungagxumi, njengezinyosi! Ukuhamba kufanele kube okusheshayo, kodwa "kungabanjwanga". Ngenye indlela, yenza okuphindwe kabili kuzo zombili izinkomba.
"Hook ngakwesokudla, uhambe ngakwesokunxele"
Siqinisa i-corset ye-muscular yomgogodla futhi senze umsebenzi wesimo sokuphefumula. Thatha isimo sokulwa. Ukuphenya umzimba, ngesandla sakho sokunene, ushaye ukuhlaselwa okuzethemba kwisitha esingabonakali. Ukugoba ngesandla ku-elbow engeni ye-90 °, gcina ingqimba yakho ifana phansi. Isibindi nemisipha kumele kube nzima! Yenza imivimbo engu-20 ngesandla ngasinye.
I-hypererextension
Sisebenza emisipha yangemuva. Themba esiswini sakho, ukugoba izingalo zakho, ukubeka phambi kwakho, imilenze - ebubanzi behlombe. Phakamisa umzimba, bese uphakamisa imilenze yakho nomzimba wakho phezulu ngangokunokwenzeka, ugibele isikebhe sakho. Zama ukuzwa ukuphakama okukhulu endaweni yangemuva. Ungafaki izandla zakho phezulu! Amasokisi awadluli. Gcwalisa izindlela ezingu-20.
"Side kick"
Siqinisa imisipha yethanga, ukwakha isimo esihle semilenze. Phakamisa unyawo lwakho lwesokunxele ngokuphakama ngangokunokwenzeka, uligobe emadolweni bese ushaya kanzima ngomlenze oqondile wesitha esingabonakali! Ungaphenduli umlenze osekelayo! Yenza imivimbo engu-20, bese uphinda umsebenti ngomunye umlenze.
Cishe lokho kuzokwenzeka
Sisebenza ebusweni obungaphakathi kwethanga, ephansi emuva. Beka izinyawo zakho ngobukhulu kunezinga le-shoulder, amadolo aguqe kancane, vula amasokisi akho ezinhlangothini nge-angle ye-45 °, faka izandla zakho zibe yingqimba. I-Squat ekwakheni i-angle engakwesokudla, ukugoqa ngesikhathi esifanayo izandla, bese ubathuthukisa ngokuqinile, kancane ukuwela esifubeni. Gcina umhlane wakho iqonde! Yenza okuphindaphindiwe okungu-20.