Umshini wakho ukhululekile? Amafolda amahle aqoqwe "embonini" engathandeki? Ungakhathazeki, konke kungalungiswa! Landela izincomo zethu, futhi isikhumba sakho sizolahlekelwa ngamasentimitha angu-5 ngenyanga yokuqala. Sinikeza uhlelo olusha lokuphambanisa umshini wamantombazane ekhaya, okwenza umzimba wama-6 usebenza wonke amaqembu omzimba wamathumbu futhi ashise ku-450 Kcal. Inkimbinkimbi ayikho imikhawulo yobudala futhi ifaneleka kumantombazane ezakhiwe ezahlukeneyo. Umphumela: i-tummy yokukhulula + izinkulungwane zokubukeka komdlandla. Futhi uzozijwayeza imithetho yegolide, indlela yokuphambanisa umshini wokunyathelisa, indlela yokusekela isibalo esincane, ukuthi yini okufanele uyidle kahle nokuthi ungabuyisa kanjani isisu esiswini ngemuva kokuzalwa.
Imithetho emihlanu yegolide yamantombazane: indlela yokuqala amakilasi aphumelelayo
- Umgomo uyinhlangano ebalulekile yokugqugquzela nokushayela. Thatha incwajana, ipeni namentimitha. Linganisa imingcele kanye nerekhodi. Futhi eduze kokubonisa i-tsiferki efisa. Uma igebe libonakala lingenakutholakali, uphutha ngokujulile. Ngisho amakhilogremu angama-30 aphenduke isisu esisondayo ngamacube.
Ukukhethwa kwendawo yamakilasi yindlu noma igumbi lokuzivocavoca. Uma unamahloni kakhulu wesibalo, ungakwazi futhi uphakamise imisipha yomshini ekhaya. Ihholo lomuntu oqalayo yizindleko zomqeqeshi womuntu siqu nokukhathazeka kwengqondo.
Akudingekile ukuba uvalelwe ekamelweni. Thatha ibhola ngaphansi kwegundane, ibhodlela lamanzi, uhlu lwazo umzimba bese uya ehlathini, echibini noma ngisho nasophahleni. Umoya ohlanzekile nesikhala kusiza ukushisa amafutha futhi kuthinte umphumela wokuzivocavoca.
- Ukulungiselela imishini yezemidlalo. Ukusebenza ekhaya kususa ngokuphumelelayo amafutha kusuka okhalweni nasemaceleni, thola izimbongolo zika 1.5-2 kg, fitball kanye nentambo. Ayikho ithuba lokuthenga isamba? Akunandaba! Thatha amabhodlela amabili epulasitiki bese uthele amanzi phezulu noma uthele isihlabathi / umhlaba. Manje unayo imibukiso. Siya phambili!
- Idayari yokuqeqesha. Leli bhukwana noma i-notebook, lapho ukuvivinya umzimba nokudla kuhlelelwe amasonto amabili alandelayo. Ngikholelwa ukuthi, ngaphandle kwedayari, amantombazane ahlehla phansi, ngakho-ke le nto ibaluleke kakhulu.
- Ukuqeqeshwa kokuqala. Amathengi athengwe, indawo ekhethiwe futhi ngisho nedayari yalethwa, futhi ukuqeqeshwa kokuqala kuhlehlisiwe "okwesikhashana"? Amantombazane, ngakho akunakwenzeka. Amaphesenti angama-95 okuthunyelwe awapheli lutho, kodwa isirafu iqhubeka ikhula. Unamandla emoyeni? Veza futhi uqale ukuqala kokuqala!
Isonto lokuqala: ukushaya okucindezelayo emshinini we-cube
Ithebula elingezansi aliyona nje imishini yokuzivocavoca, kodwa ibhuku eligcwele le-girl's best press elingasetshenzwa ekhaya. Inombolo yokuphindaphinda ikhethwe ngenani lokungena, kucatshangelwa ukubunzima kwezivivinyo. Uma ungaphenduki noma kubonakala kunzima kakhulu, ke ungaphuzi ukulahlekelwa isisindo futhi uqhubeke uthola isisindo ngokuqiniseka.
Sincoma ukuthi usebenzise izikhathi ezine ngesonto njalo ngosuku. Ezinsukwini ezizayo, qiniseka ukwenza i-cardio (funda ngalokhu ngezansi) noma ugijime cishe ngehora le-0.5-1.
Udinga umphumela, kwesokudla? Ingabe ufuna ukususa amafutha kusuka esiswini sakho ngesonto? Khona-ke ungabi nobuvila, uphakamise amabhonasi futhi ugcine ukuqeqeshwa ngokusemthethweni.
Kubalulekile! Qala noma yikuphi ukuzivocavoca umzimba wokuzivocavoca umzimba jikelele bese uphela nge-hitch. Ukunganaki ukufudumala kuzoholela ekuqhekekeni nasekuqhumeni kwemigqa, ukwanda kwendalo yokuthungatha kwamalungu. Imisipha evuthayo - lawula inombolo 1.
Ukufudumala kokuzivocavoca komshini, ividiyo
I-complex eyinkimbinkimbi emaphephandabeni, etafuleni nasekuchazeni izenzo zamantombazane
| Usuku lwesonto | Ukuzivocavoca | ||||
| Garmoshka | Ukuphakama kwesifuba | Izikrini | Ukuphakamisa ama-pelvic | Ukuqhuma okwenziwe kamuva | |
| NgoMsombuluko | 20 | 15 | 10-15 | 15 | 24 (12 ngakwesinye icala) |
| NgoLwesibili | I-Cardio / Ukugijima | ||||
| NgoLwesithathu | 20 | 15-20 | 10-15 | 15 | 24 |
| NgoLwesine | I-Cardio / Ukugijima | ||||
| NgoLwesihlanu | 25 | 20 | 15 | 15-17 | 30 |
| NgoMgqibelo | I-Cardio / Ukugijima | ||||
| NgeSonto | 25 | 25 | 15-20 | 20 | 30 |
Umshini ophezulu
Ukuzivocavoca "Garmoshka". Hlala phezu kwembongolo, umhlane uqondile, imilenze ifakwe emadolweni. Beka izandla zakho phambi kwakho ezingeni lesifuba bese uguqula umzimba emuva kwama-45 degrees ukuze uzizwe ucindezeleke ngokulinganayo komshini. Siqala ukusebenza njenge-accordion: imilenze emadolweni nomzimba ukudonsa komunye nomunye, bese ubuyela esimweni sokuqala.
Ithiphu: gcina imilenze ngesisindo bese wenza umsebenzi wokuzivocavoca. "Indlela yokuphambanisa intombazanyana ngomzuzu ngaphambi kwezingwane?", - ubuza. Phinda "Garmoshka" izikhathi 40-50 zezinhlelo ezingu-2-3, futhi ukukhululeka kuzovela emavikini angu-1-2.
Inguqulo ekhanyayo ye "Garmoshki"
Ukuphakama kwesifuba. Ukuzivocavoca ngezigaba ze-press ephezulu. Themba ngemuva kwakho bese ugoba imilenze yakho. Amandla athola ikhanda lakho, kodwa ungaxhomeki! Phakamisa ama-degrees angu-30 ama-torse bese ukhula imisipha yomzimba.
Ithiphu: Ukuze ugweme isilingo sokubamba ikhanda lakho, gcina izandla zakho zibe ngu-5 cm.
Omunye umsebenzi othakazelisayo wokunyathelisa ophezulu usebenzisa izinto ezifakiwe. Esikhundleni senduku, ungasebenzisa isambulela noma ipayipi ehlanzekile.
I-Lower Press
Ukuzivocavoca "Izikhali". Cindezela ngokuqinile emuva kwakho phansi, ukuze kungabikho ukuhlukumeza emhlane ophansi. Amandla eceleni kwesiqu. Phakamisa imilenze yakho ibe ngu-15 cm bese uphenduka ngokuhlukile, ngaphandle kokuthinta phansi ngezithende.
Ithiphu: uma usujwayele umthwalo, yenza umsebenzi owenziwe nge-torso ephakeme. Khona-ke izingxenye ezingenhla nezingezansi zocingo zizosebenza.
Ukuphakamisa isikhumba. Qhubeka ulale emhlane wakho futhi ugcine izinyawo zakho ngesisindo. Beka izandla zakho ezinhlangothini ngokulinganisela. Manje faka imilenze kanye nemilenze eqondile, uzama ukuthola isikhundla se "Amakhandlela". Gcina ijubane elisheshayo.
I-Oblique press
Ukuqhuma okwenziwe kamuva. Yamukela i-pose: amadolo aphelile, i-trunk iphakanyisiwe, izandla ngemuva kwekhanda. Futhi manje sebenzisa ngezinyawo zakho njengokusebenzisa "Ukuhamba ngebhayisikili" nokusebenzisa izimbambo zakho uthinta ibhande elihlukile. Ukuzivocavoca kakhulu kuqinisa imisipha ye-oblique.
Hitch for umsebenzi wokunyathelisa, ividiyo
Qinisekisa, ngemuva kokwenza isethi eyisisekelo yokuzivocavoca, yenza okuthiwa, i-hitch. Ngenaye, ususa ukungezwani emisipha, wenze ukwelula, futhi unciphise kancane izinga lokushaya kwenhliziyo.
Ukuze ushayele umshini izinsuku ezingu-30 ekhaya, cindezela ukwedlula kwakho futhi wenze inombolo ecacisiwe yezindlela. Usizo luzoqala ukuvela emva kweviki lesibili lemithwalo enzima.
Swayipha umshini emva kokulethwa
Mama, wenze isenzo sobuqhawe futhi wethula umhlaba ngendoda encane. Uye wabhekana nobuhlungu obunzima nezinyanga ezingu-9 zokuhlupheka, kodwa manje wesaba ukuzivocavoca? Nina ningamaqhawe angalokothi niyeke. Siyakuphika ukungabaza, setha umgomo bese uya ekunqobeni!
Uyesaba ukuya ehholo bese ushiya ingane nobaba wakho, izihlobo noma umfana? Futhi akudingeki wenze lokhu! Sebenza ekhaya nomntwana. Vula izivivinyo zibe ngumdlalo wengane. Kule vidiyo, umama wokudala ubonisa indlela yokusheshisa umshini wokunyathelisa futhi ujabule nengane.
Futhi nansi izibonelo ezimbalwa zendlela umama osemncane aqeqeshwa ngayo.
Indlela yokuphambanisa imisipha ye-gluteus ekhaya, funda lapha
Susa amafutha esiswini: ukudla okunomsoco + we-cardio efanele
Ungadli amaswidi, ungaphuzi i-soda, ungadli ukudla okusheshayo, ukhohlwa kuze kube phakade ngama-yummies kanye nokudla okunamafutha! I-Scared? Ukwesaba okuphazamisayo, uze ushintshe ingqondo yakho ukuze ulahlekelwe isisindo. Ukudla ukudla okulimazayo ngesikhathi sokudla nokudla okunempilo kungenzeka, kodwa kuze kube ngu-12: 00 kanye kanye ngesonto. Khetha usuku lweholidini yesisu bese uthakazelisa okumnandi okuthandayo (ngokulinganisela!).
Ukudla okunempilo ngamantombazane kungukudla okulinganiselayo kwansuku zonke ezakhiweni zokudla okunomsoco namavithamini. Isheshisa umzimba, ihlukanisa amafutha, isusa i-slag futhi ihlinzeke ngokuphelele ngomzimba nawo wonke ama-micro- kanye nama-macro.
Imikhuba yokudla okunempilo:
- Azikho izimpi zokulamba! Yidla izikhathi ezingu-5-6 ngosuku ngezinxenye ezincane ngesikhathi esithile.
- Qala ekuseni ngengilazi yamanzi afudumele ngejusi lemon. Ngemuva kwemizuzu engu-15, idla i-oatmeal noma i-buckwheat okusanhlamvu ebisi + i-spoonful of honey kanye nezithelo ezimbalwa zomisiwe. Ukudla kwasekuseni okunamnandi kuyisibopho.
- I-Snack ngezikhathi zamahora angu-3-4: isaladi yemifino, izithelo, amaprotheni.
- Usuku lokudla lungaba ngu-350-400 amagremu. Ukudla okusanhlamvu, inyama ebilisiwe, inhlanzi, isaladi yemifino kanye nocezu lwesinkwa se-rye.
- Phuza okungenani amalitha amabili amanzi ngosuku. Ungadli, ama-teas nama-juice, kodwa amanzi ahlanzekile ahlanzekile. Ukuze ufunde ukuphuza amanzi, faka kuqala ucezu lwelamula enkomeni.
- Ngaphambi kokudla, uphuze ingilazi yamanzi, kepha ngesikhathi sokudla awukwazi ukuphuza. Kuphela ngemva kwemizuzu engu-20-30.
- Ungadla bese udla emva kuka-18: 00! Lezi yizinkomba zobisi ezinomsoco ezingekho amafutha, inhlanzi noma imifino. Ukudla kokugcina kungamahora amathathu ngaphambi kokulala, emva kwalokho amanzi kuphela ngelamula kanye noju.
Ukushayela amafutha, ukudla okunempilo nokuqeqeshwa komshini akwanele. I-fat burner eyinhloko yi-cardio, lapho umzimba udla amandla ngamandla futhi uhlukanisa amafutha angaphezu kuka-2. Ukuzivocavoca kwe-press ngaphandle kwe-cardio kuzokwandisa kuphela imisipha, kodwa amafolda ombuki ngeke ahambe. Cindezela ukuthi uphelela kudayisi, kodwa, hamba, ngeke kubonakale ngemuva kocingo lwamafutha esiswini.
Ithebula lemiphumela yokuqeqesha
Uhlobo lokuqeqesha | Okusebenzayo | Umphumela | Ukushisa kwamafutha okusebenzayo |
| Ukuzivocavoca for the press | Imisipha yomzimba | Cubes of press and relief ngaphansi koqweqwe lwamanoni | CHA |
| I-Cardio Workout | Umzimba wonke | Ukuncipha okusheshayo nokunciphisa ivolumu | YEBO |
Ividiyo ye-cardio exercises esebenzayo yamantombazane
Ufunde indlela yokupompa intombazane yokucindezela ekhaya. Zama futhi ungayeki. Isithombe esihle kakhulu umgomo wethu!