Ngokusho kochwepheshe, kwanele ukuqhuba imizuzu engu-20 izikhathi ezintathu ngesonto, ukunciphisa ingozi yokufa ngaphambi kwesikhathi ngo-27%. Uma ulandela zonke izincomo ezinikezwe kulesi sici, uzokwandisa amathuba empilo ukuze uphile isikhathi sejubili ngegolide ngo-50%. Sashayela i-cardio namandla okulayisha ngendlela yokuthi ungathola inzuzo enkulu emisebenzini yokuzivocavoca. I-complex yokuzivocavoca kwabesifazane ekwenzeni i-gym, cardio-imisebenzi izokusiza ukuba ubheke ukukhangisa nokuncane kakhulu!
Uhlelo lwesigaba: emva kokuhlinzwa kwe-cardio, yenza zonke izivivinyo kule oda. Engeza kulokhu amandla oyozizwa emisipha yakho emva kokuqedela lokhu okuyinkimbinkimbi, futhi uzobona ukuthi ngeke nje uqinise impilo yakho kuphela, kodwa futhi ikusize kangcono ukubhekana nemicimbi yakho yansuku zonke. Uzohamba kalula ngezinyathelo, uthwale izikhwama (nezingane!) Futhi wenze imisebenzi yasendlini, ngaphandle kokwesaba ukulimala ngengozi nokulimala.
Ngingakanani okufanele ngiyiqeqeshe?
I-American College of Sports Medicine, ngokubambisana ne-American Heart Association, inqume ukuthi kuyadingeka ukusebenzisa amaqembu amakhulu omzimba okungenani izinsuku ezingu-2 ngesonto, okwenza okungenani indlela engu-1 kusuka ekuphindeni okuphindwe ngu-8-12 komsebenzi ngamunye. Uma unesikhathi, ungenza amaseti angu-2-3 wokuzivocavoca ngalunye. Phakathi kwezinto ezihambayo zihlala imizuzwana engu-6o.
- Umpristi onomshini wokunyakaza
Imisipha yemilenze, izinkinobho, umsebenzi wokubamba emuva nangamaphande. Sukuma, imilenze yakho ibanzi kunamahlombe akho, thatha isibani somzimba phakathi bese ufaka izandla zakho phambi kwezinyathelo zakho, izandla zakho zibubanzi obubanzi. Yenza isigamu-uhlezi, ugcine ukugoba kwemvelo yomgogodla. Bese uhlale phansi (isisindo somzimba kufanele siwele ezithende) futhi ngesikhathi esifanayo ukhulise i-bodybard emahlombe, ama-elbows "abukeke" phambili, izintende. Ukuhlunga izintambo, vula ngokushesha, bese ufaka umakhi womzimba phezulu kwekhanda lakho - ukuphindaphinda okulodwa. Bamba ku-akhawunti eyodwa. Buyela emuva ekuqaleni bese uphinda izikhathi ezingu-8-12.
- Ukuphakamisa izandla ebhola
Imisipha yesifuba, ibhande lehlombe kanye nemisipha-stabilizers emsebenzini. Thatha ama-dumbbell bese ulala phezu kwe-fitball - amahlombe phakathi kwebhola, ekhanda ku-fitbole. Beka izinyawo zakho ububanzi bamahlombe akho bese welule izandla zakho phambi kwesifuba sakho, izintende "zibukeke". Ngesikhathi esifanayo, ugobe uhlangothi olufanele, ulethe isidumbu esisehlombe sokunene, bese usula isandla sakho sesobunxele emazingeni ehlombe, i-elbow iboshwe kancane, isundu "sibheka" phezulu. Bambelela ku-akhawunti engu-1, bese uxhuma izandla zakho futhi ngaphambi kwesifuba bese uphinda, uhlangothi oluguqukayo. Lokhu kuzoba ukuphindaphinda okulodwa. Yenza izikhathi ezingu-6.
- Push-ups ngokunyakaza
Imisipha ye-Arm kanye nokuqiniswa kwemisebenzi. Hlala phansi ebusweni be-fitball bese uphaqa izingalo phambili - ukuze ama-shins abe phezulu kwebhola, faka izandla zakho ngobubanzi bamahlombe. Gcina izinyathelo zakho ziphakanyisiwe ukuze umzimba wonke kusuka enhlokweni kuya enzwaneni udale umugqa oqondile. Njengoba usuzuzile lesi sikhundla, bhonta izimbambo zakho futhi ulethe umzimba phansi. Ngemuva kwalokho, lungisa izandla zakho bese uhamba ngezandla zakho - ukuze izinyathelo zifakwe ku-fitbole. Bese uqala ukuhamba phambili futhi. Ngakho-ke, yenza izikhathi ezingu-8-12 zokuphindaphinda.
- I-Dynamic lunge
Imisipha yemilenze, izikhwebu nemisipha-iziqinisi zisebenza. Sukuma, ububanzi bezintendana uhlukanise ububanzi, faka i-body-parvis ngemuva kwakho futhi ugcine izingalo zakho zikhulu kancane kunezihlombe zakho, izandla "zibukeke" phambili. Ukugcina umhlane wakho uqonde, yenza isinyathelo sokunene sokuhamba phambili, idolo - phezu kwe-shin. Push nge unyawo lwakho lokunene bese wenza isinyathelo sangemuva - lokhu kuzoba ukuphindaphinda okulodwa. Bamba i-akhawunti engu-1 bese uphinda. Yenza ukuphindaphinda kuka-8-12, bese ushintsha imilenze yakho.
Isikhathi esanele?
Vula le nkimbinkimbi yamandla ibe umsebenzi ogcwele, wanezela imizuzu emibili ye-cardio-loading ngemva kokuzivocavoca ngalunye (umsebenzi osuselwa ekulinganiseni kuya phezulu). Gcwalisa iseshini ecacile ngemaminithi angu-10-15 we-cardio elinganisiwe.
- Side lath
Imisipha yamagqabhagqabha kanye nemisipha-stabilizers isebenza. Beka ngakwesokudla - imilenze iqondile, amasokisi wena. Thatha isikhombisi ngakwesokunxele sakho bese uyibamba phezu kwethanga lesokudla. Isigqoko sesandla sokunene kufanele sibekwe ngaphansi kwehlombe bese sisukuma, sincike esihlokweni sokunene. Phakamisa izinyathelo zakho bese ulula imisipha yomshini - ukuze umzimba kusuka enhlokweni kuya enzwaneni udale umugqa oqondile. Ngamandla emisipha, gcina umzimba uqhubeke, ungawi ehlombe lokunene. Phakamisa umlenze wesokunxele kuze kube sezingeni le-hip. Yehlisa umlenze (izinyathelo zivuswa) bese uphinda. Yenza ukuphindaphinda kuka-8-12 futhi ushintshe imilenze yakho ukuqedela indlela.
- Ukuzivocavoca nge-triceps ku-fitball
I-Triceps ne-muscle stabilizers isebenza. Hlala ku-fitball, amadolo aguqe, izinyawo phansi, izintende zibeke phezu kwebhola eduze kwezinyathelo. Phakamisa izintambo zakho, uphakamise izinyathelo zakho bese uhamba kancane phambili, bese uhambisa izinyawo phambili kude nebhola - umlenze wemilenze yakho, ukunyakaza kunzima nokunyuka kakhulu umthwalo. Bhonqa ama-elbows akho bese unciphisa izindebe zakho phansi. Bese uqonde izingalo zakho bese uphinda. Ngokuphelele, yenza ukuphindaphinda okungu-8-12.
- Isandiso ngebhande lokumangalisa
Imisipha yamagundane, emuva, ithanga langaphambili kanye nomsebenzi we-biceps. Ukuqonda ukugxila kwe-absorber, faka izandla zakho ezinhlangothini zezintende zezandla ngaphakathi bese uhlala phakathi kwe-tape, ububanzi bezintambo ngaphandle. Hlanganisa umzimba phambili nge-engela ye-45-90 degrees, ngenkathi ugcina ijika lemvelo lomgogodla. Uma i-tape ikhululekile kakhulu, yiphakamise kuze kube yilapho izwa ingcindezi. Bendza ama-elbows akho uphakamise amabhulashi emaceleni. Ngenkathi usabambe izandla zakho futhi uhlenga izintambo zakho, buyela emuva esimweni esiqondile. Yehlisa izandla zakho bese uphinda. Ngokuphelele, yenza ukuphindaphinda okungu-8-12.
- Ama-Classics
Imisipha yemilenze namathambo isebenza. Beka izinyawo zakho ngokubanzi kunamahlombe akho bese ugoba phakathi kwesigamu-squat. Ukubamba izandla ezinhlangothini noma ukuphakamisa kancane ibhalansi, khipha umlenze wakho wesobunxele phansi. Uma usungulwe ibhalansi, yenza ugijime ngakwesokudla unyawo phambili futhi kancane ngakwesobunxele. Khona-ke ngezinyawo ezifanayo phambili nangakwesokudla. Yenza ukuqhuma kwe-zigzag engu-8-12, bese ujika, ushintshe imilenze yakho bese uqala ukugxuma ngaphesheya. Izinzuzo zokuzivocavoca komzimba ziyabonakala, ngoba zihlobene ngokuqondile nomsebenzi wenhliziyo. Ukwenza njalo, unciphise igazi eliphansi, ukwandisa okuqukethwe kwe-cholesterol "enhle" futhi unciphise izinga lokucindezeleka nokukhathazeka, ngakho-ke ukunciphisa kakhulu ingozi yesifo senhliziyo. Ngaphezu kwalokho, unciphisa amathuba okuthuthukisa i-osteoporosis, uhlobo lwe-2 lwesifo sikashukela namanye amagciwane.
- Kungakanani ukuqeqesha
Izikhathi ezinhlanu noma ngaphezulu ngesonto, sebenzisa okungenani isigamu sehora le-cardio ukuqeqeshwa kokulinganisela (lokhu kuyizinga lapho ngesikhathi sokuzivocavoca ongakhuluma, kodwa ungahlabeli!). Ngaphandle kwalokho, ungakhetha ukuqeqeshwa okukhulu kwamaminithi angu-10 (uma ungakwazi ukuphefumula futhi awukwazi ukuqhubeka nengxoxo) okungenani izikhathi ezintathu ngesonto. Ukuze uthole inzuzo ephelele yezempilo, ochwepheshe bacebisa ukuhlanganisa umthamo wokulinganisela nokuphakama okukhulu futhi ukwandise isikhathi sokuqeqesha (njengoba izincomo ezibalwe ngenhla zingaphansi). Yenza isakhiwo esikhethiwe ku-oda olubonisiwe (noma yiluphi uhlobo lwe-cardio olufanele: ibhayisikili, ukugijima, ukuhamba, isinyathelo), lokhu kuzokusiza ukuthi usakaze umthwalo ngezinsuku zeviki.
Imisebenzi emibili
Lezi zinhlelo ezingenhla zingcono ekuthuthukiseni impilo kunezokushisa amakholori. Uma ufuna ukulahlekelwa amakhilogremu amaningi noma ubalekele ekuqeshweni okusha, iya ezingeni eliphakeme kakhulu lokuqeqeshwa. Uzodinga okungenani amaminithi angu-60-90 wekhadi-ukulayisha (kusuka phezulu kuya phezulu) izikhathi ezingu-5-6 ngesonto. Ngamaviki onke, kufanele unikeze umzimba umzimba wama-300-450 amaminithi. Uzwakala njengomsebenzi onzima? Cha nakancane. Ukuze uthole umphumela obonakalayo, abantu abahlukene badinga amazinga ahlukene wokulayisha umsebenzi. Umphumela omuhle uyingxenye yokuqeqesha ngokudla okunengqondo. Ama-calorie ambalwa owadlayo, isikhathi esincane udinga ukuwashisa.