Ngemuva kokugubha uNyaka Omusha, sekuyisikhathi sokuzinakekela wena. Futhi uma uthola izinhlelo zokuzivocavoca ezikhathele, sikunikeza inkimbinkimbi yokuqeqeshwa okubizwa ngokuthi i-Barry's Bootcamp, ehlanganisa izinkanyezi eziningi zaseHollywood. Ngakho phuma ebusika obusika futhi phambili, ukwakha umzimba omuhle!
Ngakho, yazi kahle uhlelo lokuqeqesha lwe-Barry's Bootcamp. Uma ungazi, i-bootcamp iyisenzo esibucayi futhi esiwusizo esihogweni esinezici zokuqeqeshwa kwezempi, okukwazi ukwenza indlovu ibhola. Futhi uBarry Jay - u-fitness guru, owaqala indlela yakhe futhi wawenza yaba yikholo langempela - ngenkathi esuka eNew York waya eLos Angeles, usanda kunqoba izintaba zaseHollywood. Mayelana nesistimu esikunikeza yona, isibonelo, u-Amanda Seyfried, uJessica Biel, Katie Holmes noJessica Alba. Kukhona konke lapha - ukugijima okunamandla, amandla aqinile kanye nokugcinwa okuqinile, kugubha ukuphefumula, ukuthuthumela, ukuthuthumela izandla nezinyawo, futhi, impela imiphumela emihle.
Okokuqala, khumbula isimiso: uhlelo ngokwayo luyisigaba sokuqala kuphela. Udwetshwe amasonto amathathu, okunye okungafani nemithwalo yawo kanye nokuzivocavoca. Kodwa ungesabi, ekugcineni uzothola umvuzo ofanelwe kahle: kancane kancane umzimba wakho uzosondela kumazinga aseHollywood.
Ulungele ukusebenza njengenkanyezi nesosha kumuntu oyedwa? Bese uya phambili!
Ngokungafani nezinhlelo eziningi zokuqeqesha, ezisekelwe kwinombolo ethize yokuphindaphinda, ukusethwa ekuqaleni, lapha kuzomele uzame ukwenza isikhala esiphezulu isikhathi esithile. Iphinda ngokuyisisekelo, awukwazi ukubala. Vele uhambe ngokushesha ngangokunokwenzeka, futhi ume endaweni yesignophuwashi. Ngesonto kufanelekile ukuchitha ukuqeqeshwa okubili noma ezintathu.
Isonto 1. Ukubeka isisekelo
Ngalesi sikhathi, uzophakamisa izinga lakho lokuzivocavoca, ikakhulukazi emva kokusebenza kanzima ekukhuthazeleni, umzimba uzoqala ukushisa amafutha amaningi ngesikhathi sokuqeqesha futhi uthuthuke kakhulu.
Isinyathelo 1. Ukugijima
Ubude besikhathi - imizuzu emithathu
Sebenza ithrekhi ngesivinini se-6 km / h.
Isinyathelo 2. Amandla Ukuzivocavoca
I-Squat ne-bench press
Ubude besikhathi - iminithi elingu-1.
Beka imilenze yakho ibe mkhulu kakhulu kune-pelvis bese uphonsa ama-dumbbell (5 kg ngamunye) emahlombe, evula izintende zomunye nomunye. Thatha izinyathelo zakho emuva, wehla waya engxenyeni-ngomkhumbi, ungadabuli imilenze yakho phansi futhi ungaphenduli emhlane ongezansi.
Hlukisa imilenze yakho futhi uphinde uqhubekele, uqhubekele ukunyakaza, uphonsa ama-dumbbell ngaphezu kwekhanda lakho. Buyisela ama-dumbbell emahlombe akho bese uphinda umsebenzi. Amasekhondi angu-10 okugcina wesimo awucindezeli izinsika ezingaphezu kwakho, wenze ama-squats kuphela, ubambe amagobolondo emahlombe.
Ukuphakamisa ama-dumbbells kuma-biceps
Ubude besikhathi - imizuzu emibili.
Beka imilenze yakho ibe mkhulu kune-pelvis, thatha ama-dumbbells (4 kg ngamunye) bese uvula izandla zakho kude nawe. Bhonsa izingalo zakho uphakamise amahlombe ngokushelela kahle emahlombe. Buyela emuva esimweni sokuqala futhi uyenze futhi. Amasekhondi angu-20 edlule wendlela enza umsebenzi awukwenziwe ngokugcwele, kepha kufike kuhhafu kuphela.
Isinyathelo 3. Ukugijima nge-slope
Ubude besikhathi - imizuzu emithathu.
Setha ijubane ku-6 km / h. Qaphela ukuthi i-angle yethrekhi kufanele ishintshwe njalo ngeminithi: eminithini engu-1 - 2%, iminithi yesibili - 4%, umzuzu wesi-3 - 6%.
Isinyathelo 4. Amandla Ukuzivocavoca
Umdwebo wangaphambili.
Ubude besikhathi: Uma nje ukwazi. Bamba!
Sukuma ugxile ezintweni zangaphambili, ubeke izinyawo zakho ndawonye, uqondise imilenze yakho futhi uzidonsa ngokuvumelana nomzimba wakho. Ungamhlukumezi ikhanda lakho, hlala izinyathelo zakho bese udonsa isisu sakho. Hlala kule ndawo isikhathi eside ngangokunokwenzeka. Ukuphefumula ngokushelela futhi hhayi ngokulandelana (ngaphandle kokuyeka).
Isonto 2. Ukwandisa ijubane nobude bomthwalo
Iviki lesibili lesonto eliyisikhombisa lidalwe ngokukhethekile ukuze likukhiphe ngaphandle kwendawo evamile yokududuza bese yenza kube umsebenzi wenkazimulo.
Isinyathelo 1. Ukugijima
Ubude besikhathi - imizuzu engu-4.
Qalisa, ulandela izinkomba ngezansi. Buka ijubane.
- Iminithi elingu-1 - 6.5 km / h
- 2 iminithi - 8 km / h
- Umzuzu wesi-3 - 6.5 km / h
- Umzuzu wesine - 8,5 km / h.
Ukuhlaselwa emuva ngemuva kokunyuka kwe-biceps
Ubude besikhathi - imizuzu emibili.
Thatha i-dumbbell (4 kg ngayinye), uqondise emuva futhi ubeke izinyawo zakho ububanzi besifuba.
Yenza unyawo lwakho lokunene ube yisinyathelo esikhulu emuva bese uphonsa ungene. Ngesikhathi esifanayo, bhonsa izingalo zakho uphakamise amahlombe emahlombe akho. Amadolo amahle kufanele acishe afinyelele phansi, kodwa ungahlali kuwo. Buyela esimweni sokuqala. Lena okuphindaphindiwe. Yenzani lokhu ngangokunokwenzeka emasekhondini angu-50, bese ubhadlaza imizuzwana engu-10 endaweni engezansi yokuzivocavoca, ugcine imilenze yakho endaweni yokuhlala, futhi izingalo zakho ziboshwe ezinhlangothini uze ufinyelele engozini eqondile (isaziso). Uma konke kwenziwa kahle, uzoqala ukuzwa umuzwa ovuthayo emathangeni nasezandleni ekupheleni komzuzu wokuqala. Uyakuzwa? Manje shintsha umlenze wakho futhi ujabulele omunye umzuzu.
I-Push-ups esuka phansi
Ubude besikhathi - imizuzu emihlanu (yebo, asizange siphutha). Yima endaweni yokuphumula, ufaka izandla zakho ububanzi bamahlombe akho. Gcina umzimba uhambisane nemilenze yakho.
Gcina izingalo zakho bese unciphisa isifuba sakho esiseduze phansi ngangokunokwenzeka. Njengoba uqondisile izingalo zakho, buyela esimweni sokuqala, phinda. Abaqalayo bangenza umsebenzi uma beguqa. Okuhlangenwe nakho - ekupheleni kwamasekhondi angu-10 ukuma endaweni ephezulu.
Isinyathelo 3. Ukugijima ekukhuphukeni
Ubude besikhathi - imizuzu engu-4.
Khumbula idatha ukuze ulungise ukujula nokuvinjelwa kwe-treadmill.
- Umzuzu wokuqala - umthamo 4% - isivinini 6.5 km / h
- Umzuzu wesibili - umthamo 8% - isivinini 6.5 km / h
- Umzuzu wesi-3 - umthamo we-4% - isivinini 6.5 km / h
- Umzuzu wesi-4 - umthamo 0% - isivinini 7,5 km / h.
Iplanethi nge-traction ehlukile yama-dumbbells Ubude besikhathi - 1 iminithi.
Yima lapho ulala phansi, ubeke izintende zakho kuma-dumbbells amahlanu kilogram. Imilenze nomzimba ithulwe emgqeni owodwa, izingalo zikhulu kakhulu kunamahlombe, imiphongolo yamagobolondo ifana nomunye nomunye.
Ngenye indlela, donsela izinyembezi eceleni kwesifuba. Gcina imisipha yomzimba ishazamisekile bese uzama ukungavumeli ukujikeleza esifundeni se-lumbar. Yenza lo mzuzu okwesikhashana, ngaphandle kokuyeka.
Iviki 3. Ukuhambisana nomkhawulo
Njengoba usufinyelele kulesi sigaba, kuzomele uzwele izinguquko ezisobala efomini lakho lomzimba. Manje sekuyisikhathi sokuqinisa amantongomane ngisho nangaphezulu futhi ususe imetabolism - ukusebenza okusebenzayo kakhulu.
Isinyathelo 1. Ukugijima
Ubude besikhathi - imizuzu engu-7.
Umsebenzi wakho ukuqhuba ngangokunokwenzeka ngalesi sikhathi. Akuyona indawo engakahle emakhilomitha angu-1.5.
Isinyathelo 2. Amandla Ukuzivocavoca
I-squat ngomlenze owodwa nge-bench press
Ubude besikhathi-amaminithi amathathu.
Beka unyawo lwesokunxele esiteji-esiteji noma ebhentshini, unyawo olufanele phansi (ibanga eliphakathi kwezinyawo lilingana nobubanzi bamahlombe). Ezandleni uthathe ama-dumbbells ngesisindo ku-5 kg bese uwaphakamisa emahlombe. Manje hlalani phansi, uthathe i-pelvis emuva.
Lungisa imilenze yakho futhi ukhuphukele endaweni yesikhulumi, ngenkathi udonsa unyawo lwakho lokunene eceleni, uhlwitha izintambo zakho kanye nemisipha yomzimba yangasese. Ngokushesha ngemva kwalokho, cindezela ama-dumbbell ngaphezulu kwekhanda lakho. Buyela emuva esimweni sokuqala futhi uyenze futhi. Lokhu kusebenza akugcini nje kuphela ukuvuthwa kwe-pulse kuya ezindaweni eziphakeme kakhulu, kodwa futhi ngaphezu kwalokho ulayisha imisipha ye-cortex namathanga. Yenza okuphindaphindiwe kokuphindaphindiwe ngemizuzwana engu-90, bese ushintsha unyawo lwakho bese wenza okufanayo ngakolunye uhlangothi.
Isinyathelo 3. Hamba futhi
Ubude besikhathi - amaminithi angu-8.
Lokhu kuhluka kunzima kakhulu kokusebenza okusebenzayo kusukela kulo lonke uhlelo. Uzohlangana: izikhathi zokuphumula okusebenzayo - ukuhamba, ukuphenduka ngokujwayelekile ukuqeqeshwa okusebenzayo kwesikhashana; ugijima egqumeni, uvutha amakholori amaningi futhi, ekugcineni, i-canter ejabule e-zero bias, ezokuvumela ukuba uthuthukise kakhulu le nqubo endaweni ejwayelekile - ithrekhi yenkundla noma umgwaqo.
- Umzuzu wokuqala - umthamo 12% - isivinini 6 km / h
- Umzuzu wesibili - umthamo 0% - isivinini 8 km / h
- Umzuzu wesi-3 - ukuhamba okuzolile
- Umzuzu wesi-4 - umthamo we-10% - ijubane lika-6,5 km / h
- Iminithi emihlanu-mnqamulajuqu 0% - isivinini 8,5 km / h
- Umzuzu wesi-6 - ukuhamba okuzolile
- Umzuzu wesikhombisa - umthamo 8% - isivinini 7 km / h
- Umzuzu we-8 - umthamo 0% - isivinini 9 km / h.
Yehla phansi bese uyibeka ngokugcwele kuzo zonke izivivinyo ezilandelayo (zishaya imisipha yomzimba). Yenza yonke into njalo ngaphandle kokuyeka.
Ibha yecala ngakwesokudla
Ubude besikhathi - amasekhondi angu-30.
Ulale eceleni kwakhe, ebeka phansi kwesokudla. I-elbow kufanele ibe ngaphansi kwehlangothini lehlombe. Lungisa imilenze yakho bese uyibeka ngaphezulu kwesinye. Manje qeda isifuba phansi bese ulula imilenze yakho ngokuvumelana nomzimba - gcina.
Umkhumbi
Ubude besikhathi-amasekhondi angu-30.
Yima endaweni yokulala phansi.
Ngokushesha ngenye indlela udonsa amadolo akho emahlombe akho, njengokungathi ugijima: ushintsha imilenze yakho ngokuqhaqhaza, ume phambi kwakho emi ama-slides phansi. Zama ukuphakamisa i-pelvis phezulu.
Ibha yecala ngakwesokudla
Ubude besikhathi - amasekhondi angu-30.
Umkhumbi
Ubude besikhathi - amasekhondi angu-30.
Umdwebo wangaphambili
Ubude besikhathi: uma nje unakho, gcina!