Sizokunikeza isethi yokuzivocavoca okuphumelelayo okudingeka uyenze kusukela ngoMsombuluko kuya kuLwesihlanu. Lolu hlelo olulula olugxila kuwo wonke amaqembu omzimba. Lolu hlelo luzosiza ukufezekisa kalula imiphumela efunayo.
"Sibheke iminyango yethu ngokuqondile." Sizokwenza umzamo wokuthi "singabambeleli" isisu, futhi sasihlale siqinisiwe.
- Ngesikhathi sokudla, hlaziya kahle ukudla.
- Phuza usuku okungenani amalitha angama-one nengxenye yetshezi, engcono kunamaminerali ngaphandle kwegesi.
- Ukuphefumula nokuphefumula kufanele kube okujulile nokude, kuzosiza ekunciphiseni ukuphazamiseka kwemizwa phakathi nosuku futhi ukumelana nanoma yikuphi ukucindezeleka.
Lolu hlelo lunenzuzo ethile
- Lokhu kusindisa ngokucacile kwesikhathi.
- Kungenzeka ukuba ulandele ngokugcwele lolu hlelo, futhi ungakhetha lezo zivivinyo ozicabangela ukuthi ziphumelela kakhulu, ziphoqelele izinkinga, ziguqule lezo noma ezinye izivivinyo.
- Ukuzivocavoca okuningi kwenziwa emhlane emuva, zonke izinyathelo eziqaphayo zilapha lapha. Uma unenkinga ngomhlane wakho, ungasebenzisa uhlelo oluhlongozwayo.
- Awudingi ngaphezu kwamamitha ayi-square wesifunda.
- Lezi zivivinyo zingenziwa nganoma yisiphi isikhathi esifanele.
NgoMsombuluko
1. Thatha indawo "yamanga". Isikhumba sigxiliwe esifubeni. Imisongo iguqa emadolweni ukuze izithende zide kakhulu nasemagodini. Ngeseluleko seminwe yesandla sobunxele, sizama ukufinyelela esithende somlenze wesobunxele. Phinda ngesandla sokunene, sifinyelela umlenze wesokudla. Izintende kufanele zibheke phezulu. Phinda usebenzise, okungenani izikhathi ezingu-6 zesandla ngasinye. Lokhu kusebenza kusiza ukufudumala yonke imisipha yesisu ngaphandle kokulimaza.
Akudingeki ukwenze:
Ukunyakaza okunamandla okunamandla - "mahi."
Ukuphefumula okulungile: Siphumelela ngesikhathi esisodwa isandla sithinte isithende.
2. Esikhundleni "sokuqamba amanga", vusa imilenze yakho, uguqe ngamadolo. Phambuka izinyawo zakho. Siphonsa imilenze yethu ebusweni ngokulandela izindlela ezintathu: ngakwesokunxele, kuya enkabeni, ngakwesokudla. Sifakazela phansi kuze kube phansi. Amandla adlula ngezandla. Inhloko isezansi endaweni enokuthula. Phinda usebenzise okungenani izikhathi ezingu-9 ukuze uqondise ngalunye. Lo msebenzi kumele wenziwe, ugweme ukunyakaza okungazelelwe.
Akudingeki ukwenze:
Uma sithola isidumbu esibusweni, sizama ukungaqothule amahlombe ethu phansi, bese kuthi lapho sithwala imilenze kithi.
Ukuphefumula okulungile:
Siphuma lapho umzimba ufika emilenzeni.
3. Esikhundleni "sokuqamba amanga" sizobeka izandla zethu ngemuva kwekhanda bese siwela iminwe yethu. Siphonsa izingalo zethu ezinhlangothini, sizama ukungaziphakamisi, sizigcina zifana nendawo. Ukugoba umlenze wesokudla emadolweni. Siphakamisa umlenze wesobunxele ngokuqondile, kodwa ungakujiki. Phakamisa umzimba, ungadabuli phansi. Kule ndawo, sizosondela emlenzeni oqondile ngqo, bese siwubuyisela esimweni saso sokuqala. Siphindaphinda okungenani izikhathi ezingu-12 ngomlenze ngamunye, uma othile ekulungiselela umzimba - ukuphindaphinda okungama-20.
Asikho isidingo sokwenza
Gwema ukunyakaza okuqinile, okubukhali okungazibophezela ngokusebenzisa amandla amaningi. Noma ngabe umphumela womsebenzi uzolahleka.
Ukuphefumula okulungile:
Siphuma lapho siletha imilenze ebusweni.
4. Ake sithathe isikhundla "sokuqamba amanga". Khumula intamo ngezingxenyana ezimbalwa zokujikeleza. Lesi sidingo singase sikhuphuke emva kokusebenza kwangaphambilini. Sizophakamisa imilenze eqondile phezulu. Izandla zisakaza izandla "ngesiphambano". Imisindo yenza ukunyakaza okuyisisindo ngendlela elandelayo - umlenze owodwa ubude kakhulu, uqondiswe, umile. Sicindezela izinkalo ngokuqinile phansi, izintambo ziphakanyiswa kancane.
Olunye unyawo luchaza ukuhambelana kwendilinga nxazonke. Masiphinde ukunyakaza kwe-12 ngomlenze ngamunye. Lokhu kuyisenzo esihle kakhulu esenzelwe imisipha yomzimba. Iphumelele kakhulu ngokushesha. Siyakwenza ngemva kokufudumala imisipha ngosizo lwezivivinyo, ezihloswe ekuqiniseni imisipha yomshini wesisu.
Asikho isidingo sokwenza
Ukuhamba ngezinga elikhulu, ukunyakaza okunjalo kuzokwenyusa ukulahlekelwa ibhalansi, bese kuzodingeka wenze izinyathelo eziningi ezingadingekile, usebenzisa ezinye imisipha.
Ukuphefumula kwesokudla
Siphefumula ngokuhamba kwesikhathi sibe sesigxathu, siphefumula phambili, futhi siphumelela emuva.
NgoLwesibili
Sikhuluma futhi sifunda ngekhalori. Yini ngempela?
Ikhalori iyunithi yamandla noma yimuphi umkhiqizo uhamba ngokwawo. Imithombo yamandla okudingekayo empilweni yomzimba ngamaprotheni, amafutha kanye nama-carbohydrate. Ama-carbohydrate enomsoco olinganiselayo kufanele asekele amafutha angama-55 noma angu-60%, ama-25 noma ama-30% amaprotheni, ama-15% ngezidingo zamandla zomzimba. Ukugcina imisebenzi ebalulekile: ukugcina ithoni ye-muscle, ukusebenza izinso, inhliziyo, ukuphefumula, umzimba udla ama-calories. Kulaba besifazane, udinga ama-calories angu-1300 ngosuku, futhi amadoda ajwayelekile evumelana nama-kilometer angu-1600. Noma ngabe senzani nganoma yiluphi uhlobo lomsebenzi obalulekile, umzimba usebenzisa ama-calorie.
1. Sithatha indawo "yokuqamba amanga", umzimba kufanele uthembele ezandleni, ezilimaza kakhulu futhi ziboshwe ezinhlangothini. Izinyawo zigoqa emadolweni. Ingemuva kufanele ibe iqondile, uphakamise ikhanda lakho phezulu. Ukuzivocavoca Kwabaqalayo, isikhundla sokusekelwa ezihlangothini zilawula ngokucacile ukunyakaza. Uma wenza lo msebenzi ngendlela efanele, kuyoba nomuzwa wokucindezeleka komzimba emathunjini aphansi. Kulesi sikhundla, phakamisa izinyawo, bese ubuyela esimweni sokuqala. Phinda usebenzise izikhathi ezingu-12, nalabo abanokuqeqeshwa okuhle ngokomzimba - izikhathi ezingu-20.
Uma ukhulelwe, lo msebenzi kufanele ususwe, akufanelekile, uma uqhathaniswa nezinye izivivinyo ukuqinisa imisipha yomzimba.
Asikho isidingo sokwenza
Sizama ukungasiphuli izinyawo zethu ebusweni.
Ukuphefumula kwesokudla
Exhale, lapho imilenze ibuyiselwa esikhundleni sabo sokuqala, kulo mzuzu senza umzamo omkhulu.
2. Esikhundleni "sokuqamba amanga" sizobeka izandla zethu ngemuva kwamakhanda ethu siwahambise ngemuva kwekhanda, sizobopha iminwe yethu. Imisongo iguqa emadolweni, sicindezela izinyawo phansi. Igobho langakwesokudla lifinyelela emgqeni wesobunxele. Ukuhamba komzimba kwenziwa ngesinye isigqi nokuhamba kwezinyawo zethu. Senza okufanayo ngamadolo afanele nangobunxele obunxele. Phinda izikhathi ezincane kakhulu ezingu-10. Uma kungekho isikhathi sokwenza zonke izivivinyo, sizokwenza lokho nje.
Asikho isidingo sokwenza
Ungadluliseli ngaphezu kwe-casing ukuze wenze umsebenzi owenzayo.
Ukuphefumula kwesokudla
Exhale, lapho u-elbow namadolo behlangana.
3. Esikhundleni sokuthi "amanga" aguqe ngamadolo, i-push kancane. Ake sibeke izintende emva kwamakhanda ethu, iminwe iwele ngemuva kwekhanda. Beka phezulu. Ngesikhathi esifanayo uvusa umzimba womzimba futhi uqondise umlenze wesokunxele, uqondise ebusweni. Ake sibuyele ngokufanayo ngezinyawo ezifanele. Inombolo encane yokuphindaphinda ngomlenze ngamunye izikhathi ezingu-10, kubantu abanokuqeqeshwa ngokomzimba - izikhathi ezingu-20.
Asikho isidingo sokwenza
Asihambisani ngamandla. Ukuhamba kufanele kuhambe kancane, kungenjalo incazelo yalesi sifo iyanyamalala.
Ukuphefumula kwesokudla
Exhale senza ngesikhathi sokuxubana komlenze nomzimba.
4. Esikhundleni "sokuqamba amanga", vusa imilenze eqondisiwe, engxenyeni efanele, ehambisana nesitezi. Imilenze iyosuswa, ukuze i-angle phakathi komzimba nemilenze ivame. Kule nkinga, isisindo nesinxele kufanele kufanelane ngokuya phezulu. Sizovula izandla ngendlela yesiphambano, izintende zezandla ziqondiswa phansi. Bese uqala izinyathelo ezincane eziyindilinga ezinemilenze eqondile. Okokuqala, yenza unyawo olungakwesokudla ngokuphindaphindiwe kwewashi, futhi ngakwesobunxele ngakwesokunxele futhi ngokuphambene nalokho. Siphinda, okungenani izikhathi ezingu-10 eziqondisweni ngasinye. Kulabo abalungiselela kahle umzimba-izikhathi ezingu-15 ekuqondeni ngamunye.
Asikho isidingo sokwenza
Asihambisanga ngesikhathi esisodwa nge-amplitudes ehlukene, okuzoholela ekulahlekelweni kwe-balance kanye nokungezwani kwemisipha okungadingekile emagodini.
Ukuphefumula kwesokudla
Siphuma lapho izinyawo zethu zisondele ebusweni.
NgoLwesithathu
Uma ukwenza umzimba ku-muscle wamathumbu kuchitha amakholori angu-50, okungukuthi, ama-calories angu-10 aya ekunyakeni, futhi ama-calorie angu-40 ayancibilika ngokuthi "ukushisa". Ukuze sikubeke ngokwesayensi, sichitha ama-calories angu-10 kumandla ashukumisayo, nama-khalori angu-40 onamandla okushisa.
1. Ukuzivocavoca kulula, awudingi ukuzikhandla. Esikhundleni "sokuqamba amanga", phakamisa imilenze yethu bese uyiguqa ngamadolo, ubayisa eduze kwesifuba. Phakamisa i-pelvis futhi, uhlunga imisipha yomshini wesisu, uhlale kulesi sikhundla imizuzwana engu-2, bese ubuyela esimweni sokuqala. Phinda ukuvivinya umzimba 4 noma izikhathi 5.
Asikho isidingo sokwenza
Dala "i-lever" ngokulungisa imilenze yakho, uwashiye endaweni eqondile.
Siphefumula kahle
Exhale lapho ukuphakama kwesisindo esiphezulu.
2. Esikhundleni "sokuqamba amanga" sizosakazeka izingalo zethu, izintende. Siwela imilenze ephakanyisiwe futhi eboshwe. Kusukela kuleso sikhundla, vusa isikhumba senyuka phezulu, ngenkathi uhlunga imisipha yomzimba ngamasekhondi amathathu noma amane. Izintende ziyasebenza. Ungafaki imisipha yamahlombe nentamo. Phinda ukuvivinya umzimba izikhathi ezingu-8.
Asikho isidingo sokwenza
Ungagumbuli imilenze ngakwesobuso, zama ukuwagcina uqotho. Lokhu ngeke kube iphutha, kusho ukuthi ukushintshwa komsebenzi kusho kuphela.
Ukuphefumula kwesokudla
Exhale, ke lapho sikhulisa isikhumba. Inhloko kufanele ilale ngokuthula, ungavumeli ubunzima obungadingekile bemisipha.
3. Esikhundleni "sokuqamba amanga," sizokwelula izandla zethu ezinhlangothini, siphendule izintende. Ikhanda phansi libhekene phezulu. Vula futhi uguqe ngamadolo akho emadolweni, uphakamise phezulu. Kulesi sikhundla, phakamisa isikhumba senyuka phezulu, qala ukuguqula ngamunye ngakwesokunxele nakwesokudla. Amandla azosebenza njengesekelo, izandla zizobe zihlukunyezwa. Siphindaphinda izivivinyo zokuqondisa ngezikhathi ezine, kubantu abaqeqeshwa kahle - izikhathi ezingu-10.
Asikho isidingo sokwenza
Sizama ukugcina amahlombe phansi phansi yonke imilenze. Sigwema ukuthambekela okujulile ezinhlangothini.
Ukuphefumula kwesokudla
Ake sihambe lapho imilenze isendaweni eqondile.
4. Esikhundleni "sokuqamba amanga", ake siphumule intamo bese sithula izingalo zethu. Imilenze eqondile iphakamisa ngokuqondile, izinyawo kufanele zifane nendawo. Ungakhathazeki. Ngezingxenyana ezincane nezilula, sinyakazela imilenze ebusweni. Khona-ke sibuyela esimweni sokuqala. Masiphinde sibuyele izikhathi izikhathi ezingu-15, ngoba abantu abanokulungiswa okuhle 2 bafinyelela izikhathi ezingu-12.
Asikho isidingo sokwenza
Izitshalo nge-amplitude enkulu, lokhu kuzobangela ukukhathala, kuyoba ngcono kakhulu ukulawula ukunyakaza, futhi uma kunesidingo bekani.
Ukuphefumula kwesokudla
Exhale njalo lapho imilenze isendaweni eqondile.
NgoLwesine
Umzimba wethu, ngokuguqula ukushisa komzimba emvelweni uchitha cishe ama-khalori angu-200. Ukugcina imisebenzi ebalulekile, cishe ama-calories angu-1300 achitheka. Ekugayeni kokudla cishe ama-kilojoule angu-150, futhi ukusebenza kwemisipha nsuku zonke kusetshenziselwa ama-calories angu-500 kuya ku-550. Konke lokhu kufana nokusetshenziswa kwansuku zonke kuka-2000 kuya ku-2200 amakholori.
1. Lo msebenzi ujwayele wonke umuntu. Esikhundleni "sokuhlala" phansi sizobuyisela emuva izandla zethu bese sigoba emuva, sifuba ngamadolo bese siwadonsa emzimbeni, kuyilapho imilenze kufanele ifane phansi, futhi izinzwane ezinyaweni kufanele zithathwe thina ngokwethu. Ukuthembela ezandleni, emuva ngqo. Kulesi sikhundla, sisusa umzimba nomlenze kusuka komunye nomunye, bese sibasondeza. Ake siphinde siwusebenzise izikhathi ezingu-12.
Akudingekile ukukwenza
Ukuqinisa imilenze ngaphandle komzimba. Ukunyakaza okunjalo akusebenzi, ngakho-ke imisipha yomshini wesisu ngeke ihileleke.
Siphefumula kahle
Ikhishwe amandla lapho imilenze idonswa emzimbeni.
2. Vula futhi uqondise imilenze. Esikhundleni "sokuqamba amanga" siphakamisa imilenze yethu ngokuphambene phansi, izandla sisakaza eceleni kanye nezintende. Inhloko ihlezi phansi, ubuso bubheke phezulu. Sithinta imilenze. Kulesi sikhundla, siwela futhi sisakaze imilenze yethu. Phinda usebenzise izikhathi ezingu-20 kuya kwezingu-30 ngesigqi esihle.
Asikho isidingo sokwenza
Ukunyakaza okubukhali kakhulu, uzolahlekelwa ibhalansi, futhi isikhundla se-pelvis sizoguqulwa.
Ukuphefumula kwesokudla
Siphumelela ngesikhathi sokuwela.
3. Esikhundleni "sokuhlala", masithembele emuva futhi sincike entendeni yesandla, izingalo kufanele ziboshwe emaceleni. Imilenze eguqa ngamadolo iyophakanyiswa ngendlela yokuthi imilenze ifana phansi, kuyilapho sidonsa izinzwane kithi. Kulesi sikhundla siqala ukugoba futhi sigweme imilenze yethu, sibaqondise ngakwesobunxele nangakwesokudla. Ngesikhathi esifanayo, susa umzimba bese uvula imilenze, bese ugoba imilenze futhi uphakamise umzimba, ubuyele esimweni saso sokuqala. Phinda usebenzise izikhathi ezingu-12, futhi uma uqeqeshwa kahle - izikhathi ezingu-20.
Asikho isidingo sokwenza
Ungaguquki emahlombe ngokuhambisana nokuhamba kwezinyawo. Amahlombe kufanele alungiswe.
Ukuphefumula kwesokudla
Siphuma lapho umzimba nemilenze behlangana ndawonye.
4. Esikhundleni "sokuqamba amanga," lapho izingalo zihlakazeka ezinhlangothini, futhi izintende ziqondiswa phansi, siphakamisa imilenze yethu futhi sidonsa ama-capes kithi. Sigcina umlenze owodwa esimweni esisimile, omunye umlenze ususwe ohlangothini bese sibuyela esimeni sokuqala. Uma ukuvivinya umzimba kube lula, sikhulisa ukuphakama. Phinda ukuvivinya umzimba ngezinyawo izikhathi eziyisihlanu, futhi uma ulungiswe ngokomzimba - izikhathi ezingu-8.
Ungenzi
Ukuze uhambise ukunyakaza kwe-jerk, ingxenye ye-pelvic, lapho umlenze osebenzayo uphindela esimweni saso sokuqala.
Ukuphefumula kwesokudla
I-Exhale yenziwa uma sibuyela esimweni sokuqala.
NgoLwesihlanu
1. Esikhundleni "sokuqamba amanga" sizobeka izandla zethu ngemuva kwekhanda, sibophe ezinqeni bese siwela ngemuva kwekhanda. Sizobeka amakhanda ethu ezandleni zethu. Imilenze eqondile iphakamisa phezulu, sidonsa izinzwane kithi. Sibheka phezulu. Phenduka ngqo ebusweni, ubuyele esimweni saso sokuqala, bese uphakamisa umzimba. Zonke ukunyakaza zihamba kancane. Siphindaphinda umzimba wokuzivocavoca umzimba kanye nemilenze izikhathi ezinhlanu, futhi kulabo abaqeqeshwa ngokomzimba - izikhathi ezingu-10.
Asikho isidingo sokwenza
Ukunyakaza nokunyakaza okuqinile.
Siphefumula kahle
Siphuma ngenkathi imilenze ihamba.
2. Esikhundleni "sokuqamba amanga", vusa imilenze uqobo bese udonsa inzwane. Amandla asakaza ezinhlangothini, izandla ziyehla. Sizogcina umlenze owodwa esimweni esinqunyiwe, kanti omunye unyawo uzama ukusondela ebusweni, ngenkathi yenza izintambo ezincane. Khona-ke sizobuyela esimweni sokuqala. Siphindaphinda lo msebenzi ngomlenze ngamunye izikhathi ezingu-10, kubantu abalungiselele kahle - izikhathi ezingu-20 .
Asikho isidingo sokwenza
Awukwazi ukugoba umlenze osebenzayo uma uqala ukusondela ebusweni.
Siphefumula kahle
I-Exhale yenziwa uma umlenze osebenzayo ubuyela esimweni saso sokuqala.
3. Ake sithathe isikhundla "sokuhlala" phansi. Sithembele ezingalweni ezincane ezigobile ezihlangothini, zibuyisele emuva ukugcina ibhalansi lapho senza izivivinyo. Amahlombe aqondisiwe. Phakamisa imilenze eqondile eduze kobuso, bese uzama ukudweba "amancane" ayisishiyagalombili. Phinda usebenzise izikhathi ezingu-10, ukwenza lokhu izikhathi ezingu-5 udwebe "okuyisishiyagalombili" okuvamile, kanti omunye u-5 udwebe "okuyisishiyagalombili ohlangothini oluhlukile. Kulabo abanokuqeqeshwa okuhle ngokomzimba benza izikhathi eziyi-10 "eziyisishiyagalombili".
Asikho isidingo sokwenza
UJerk uma uqedela ukwenza isibalo sesishiyagalombili.
Siphefumula kahle
I-Exhale yenziwa ngokuphakanyiswa kwemilenze ngesikhathi esisodwa.
4. Esikhundleni "sokuqamba amanga," lapho umhlane uhlezi phansi, ikhanda phansi, izintende ziyancipha, futhi izingalo zihlakazeka. Phakamisa imilenze yakho. Siphonsa umlenze wesobunxele bese sibamba endaweni ehleliwe. Umlenze wesokudla sichaza imibuthano encane, emva kokunyakaza kwesisindo ngasinye sibuyela esimweni sokuqala. Ukuzivocavoca kuphindwe izikhathi eziyisishiyagalombili ekuqondeni ngalunye.
Asikho isidingo sokwenza
Gwema kakhulu umlenze ngokuqondene nomunye umlenze. Lesi simo ngeke sikuvumele ukuba wenze umsebenzi oqondile.
Siphefumula kahle
I-Exhale, bese kuthi lapho unyawo lunjengebuso obuseduze ngangokunokwenzeka.
Ukuzivocavoca okuphumelelayo kwesisu esiswini akuyona into ekhohlisayo, kodwa umphumela okudingeka uzame ngawo. Umsebenzi wansuku zonke kuphela ungaholela kuwo. Ukuze wenze lokhu, udinga ukwenza izivivinyo zansuku zonke, ngaphandle kokuthi ube novilapha uphinde uphinde uhambise izenzo zangomuso. Konke kuncike ekutheni unamandla okwanele okuzivocavoca, uma ungenayo okwanele, udinga ukulinganisa ukudla kwakho, ukwethula imifino nezithelo ngaphezulu ekudleni. Ungalweli isinkwa ngokuphelele, ungayisebenzisa ngendlela yama-crackers. Awunakudla eziningi zazo, ngakho-ke ngeke udle amakholori engeziwe.
Ukucindezeleka njalo kuyimbangela yokukhuluphala, zama ukugwema izimo ezicindezelayo uma ufuna ukuthola isisu esisodwa. Cabanga njalo ekuqeqeshweni, mayelana nokuthi yini ezoba yisisu sakho esihle, futhi yikuphi ukuzethemba okuzokuletha khona. Ungadli ngokweqile futhi uphikelela ekufezeni umgomo wakho endleleni eya kumuntu omncane nomusa.