Kodwa ngezinye izikhathi izincomo zabaqeqeshi kanye nezondlo zokudla ziqinile futhi azivumelani nesigqi esivamile sokuphila kwethu kwansuku zonke. Kungani uzihlukanisa wena nendlela yakho yokuphila? Kungcono ukushintsha kancane ukuvivinya umzimba! Ukusebenza ekusizeni, zama ukuveza imisipha kuyo yonke indawo; ukushintsha isikhundla sezingalo, imilenze noma ukwenza okuphindwe kabili esikhundleni sezinto ezimbili, ungathuthukisa ngokuphawulekayo ukuphumelela kokuqeqeshwa. Siqedile ukuzivocavoca ngendlela yokulayisha yonke imisipha evela kuzo zonke izinhlangothi. Lokhu kuzokusiza uthole umzimba wokukhulula ngezikhathi ezimfushane (futhi ngesikhathi esifanayo bese ushisa amakholori amahora angu-24 ngosuku, izinsuku ezingu-7 ngesonto). Ezindaweni zenkinga ngayinye, sizohlinzeka ngezinhlobonhlobo ezingu-3 zomsebenzi ofanayo. Lokhu akugcini nje ukuhlukanisa imisebenzi yakho, kodwa futhi kusiza ukuthola ngokushesha umzimba omuhle.
Uhlelo lokuqeqesha
Ukufudumala nganoma yimuphi umthwalo we-cardio imizuzu engu-5. Yenza umzimba ngokulandelana. Phakathi kwalezi zindlela, phonsa imisipha imizuzwana engu-30.
Uzodinga:
• i-pair of dumbbells enesisindo esingu-4.5-6.5 kg
• Ibhenki
• i-pair of dumbbells enesisindo esingama-1.5-2.5 kg
• i-fitball
• Ukuzivocavoca
• Ukulinganisa i-disc
Gcwalisa izinyathelo phakathi kokulula izindlela. Lokhu kuzokusiza ngisho nakakhulu ukuphumelela emisipha yamadokodo, ucindezela nezandla.
Amabele akho
Phindela emuva ebhentshini elithambekele futhi ubambe izinsimbi ezilinganisa 4-5 - 6.5 esandleni ngasinye. Susa isisindo phambi kwakho emgqeni wehlombe, ugibele kancane kancane. Khipha kancane isibhamu ukuze izimbongolo zifake incwadi yesiLatini V. Vusa izingalo zakho ezinhlangothini ezingeni lesifuba, ukunciphisa, ukuvula ibhulashi kuwe. Nalapha, hambisa izingalo zakho, bese uphenduka, wandisa amabhulashi komunye nomunye. Gcina izingxube zakho zibophe kancane. Phakamisa izingalo zakho ngesikhathi sokugcina bese uziphakamisa phambi kwakho endaweni yokuqala. Lokhu kuzoba ukuphindaphinda okulodwa. Yenza izinqola ezimbili zokuphindaphindiwe ezingu-15-20. Nciphisa isisindo ngokushelela, ngaphandle kokwenza i-jerks, kungenjalo ubungozi bokudonsa ama-tendon. Uma uzalana, zama ukuphakamisa isisindo ngqo emgqeni wesifuba, gcina izandla zakho zibophe kancane.
Ngemuva wakho
Hook ibhande lokumangalisa okwehliswayo ngemuva kwezinto ezihleliwe phambi kwakho ezingeni lesikhumba. Lapho wenza umzimba obunzima wokuzivocavoca umzimba omuhle, uqondisise i-hilt, izintende ziphendulelana. Donsa i-ribbon, udwebe izintambo zakho emuva nasezinhlangothini ukuze ama-brushes ahlangothini lwesifuba avele phansi. Yenza izinqola ezimbili zokuphindaphindiwe ezingu-15-20. Khona-ke, kusukela endaweni efanayo, phonsa izandla zakho ngemuva, uphendule izintende zakho komunye nomunye. Yenza izinqola ezimbili zokuphindaphindiwe ezingu-15-20. Shintsha isikhundla se-exertube ngokuyibeka ezingeni lesifuba. Thatha i-hilt emuva - egijima, ungaphenduli ama-elbow akho! Zama ukuletha ibhulashi phezu kwezinqunu. Yenza izinqola ezimbili zokuphindaphinda ezingu-15. Sukuma uqonde, faka unyawo lwakho lokunene phambili, hamba phakathi nendawo ye-exertube ngonyawo. Yibamba ngesandla ngasinye. Bhonsa izingalo zakho ezinhlangothini bese uziholela ezingeni lamahlombe, usakaze izibhamu eceleni. Ngesikhathi esifanayo, zama ukuphikisa izingalo zakho, usakaze ibhulashi emahlombe akho. Yehlisa izandla zakho bese uphinda umsebenzi. Ekuphindaphindiwe kokugcina, hlala izandla zakho ezingeni lesikhumba bese wenza amakhamera angu-3 ama-amplitude, nje udonsa ama-brushes amahora angu-1 nama-2. Yenza izinqola ezimbili zokuphindaphinda ezingu-20. Khona-ke, thatha izandla zakho, ungene ezinqabeni, njengokungathi wenza ama-uppercuts anamandla. Hambisa ngezinga leminithi elingu-1. Qedela indlela. Ekuphetheni, phendulela izandla phambi kwakho, uzama ukufinyelela ehlangothini elihlukile. Yenza amaqoqo amabili okuphindaphinda angu-20 ohlangothini ngalunye.
Nge-triceps yakho
Beka ebhentshini elizungezile, ngakwesobunxele sakho, ubambe phambi kwakho isisindo esilinganisa 1.5-2.5 kg. Benda ngakwesobunxele, uphakamisa isisindo endlebeni yesokunxele, isundu siphenduke kuwe. Beka ngakwesokudla ehlombe lakho lesokunxele. Lungisa ingalo yakho, bese ugoba, uphakamisa isisindo lesi sikhathi ehlombe lokunene. Lokhu kuzoba ukuphindaphinda okulodwa. Yenza amaqoqo amabili okuphindaphinda angu-20 ohlangothini ngalunye. Hlala ebhentshini, uncike phambili, ubambe isigumbulu ngesandla esifanele emzimbeni. Phakamisa isisindo emuva lapho uvula ibhulashi endleleni. Buyela esimweni sokuqala bese uphinda. Yenza okuphindwe kabili futhi ushintshe ohlangothini. Gcwalisa izindlela ezingu-2.
Amahlombe akho
Vuka ngokumelene nodonga, ezandleni zakho, ubambe ama-dumbbells anesisindo esingu-4-5 - 6.5. Izinyawo ebubanzi bamahlombe, ezihambisana nomunye nomunye. Faka i-fitball emkhatsini ngemuva nangodonga ukuze isikhungo sebhola sifinyelele esifundeni se-lumbar. Ukukhipha ibhola, wehla ku-squat (i-angle phakathi kwethanga ne-shank ngu-100C). Khuphuka. Yenza okuphindaphindiwe okungu-15. Ngesikhathi sokugcina uhlala ekugxileni kuze kube nokuthuthumela okuncane emisipha. Khuphuka. Shintsha isikhundla semilenze: usakaze uhlukanise, ubeke izinyawo engozini emzimbeni. Yenza ama-squats angu-15 futhi, ekugcineni ekugcineni endaweni ephansi kakhulu. Gcwalisa indlela ngokufaka izinyawo zakho ndawonye. Hlala ebhentshini, uncike phambili, ezandleni zakho, ubambe ama-dumbbells anesisindo esingu-1.5-2.5. Behlisa emagqumeni. Phakamisa isisindo phambi kwakho, uphendule ama-brushes ukuze izimbumbulu zenze incwadi yesiLatini V. Yehlisa izandla zakho, uvula izintende zomunye nomunye, futhi usakaze ezinhlangothini ukuphakama kwamahlombe. Lokhu kuzoba ukuphindaphinda okulodwa. Yenza izinqola ezimbili zokuphindaphinda ezingu-15. Hlala uhlala phansi, ugobe izinwele zakho bese ubamba isisindo ezindlebeni zakho, izintende zibhekene. Yenza ibhentshi icindezele phezulu, iphendule izintende ukuze izingqungquthela zenze incwadi V. Yenza izinqola ezimbili zokuphindaphinda izikhathi ezingu-15.
Isisu sakho
Hlala etafuleni lokulinganisa, khipha imilenze yakho phansi, amadolo aphethwe kancane. Amandla ancike phansi phansi ngemuva kwakho. Phakamisa izinyawo zakho ukuphakama kwama-degree angama-45 ukusuka phansi. Yenza izinqola ezimbili zokuphindaphinda kuka-20-50. Ngendlela elandelayo, thatha i-disk ezandleni zakho bese uyibamba phambi kwakho ezingeni lesifuba. Gcina imilenze yakho ngesisindo, amadolo aguqulwe nge-angle ka-900. Bonisa i-disc ngokuhlukile, bese ushiya, bese ulungile ku-akhawunti ngayinye ngomzuzu. Khumula futhi uphinde. Ekugcineni, sebenzisa umshini ophansi: faka i-disc ngaphansi kwesinqe sakho, izandla ngemuva kwekhanda lakho bese wenza ama-classic twist. Yenza izinqola ezimbili zokuphindaphinda kuka-20-50.