Ukuhlanganiswa kokuqina nokudla kunikeze imiphumela emihle, udinga ukucabanga ngemisebenzi yesikhathi esizayo futhi ulandele ngokuqinile uhlelo. Ngokuvamile kulezi zinhloso, amathiphu womqeqeshi womuntu siqu adingekayo eklabhu yokuzivocavoca. Kodwa ungenza nje ohlelweni, oluhlanganiswe ngumxhumanisi wethu. Ukubaluleka kokuqeqeshwa kokusebenza komzimba kubaluleke kakhulu. Zizwe ukhululekile ukuza kunoma yiliphi iqembu lezemidlalo - futhi ngeke udinga umsebenzi ngamunye nomqeqeshi! Inhlanganisela efanele "yokudla kokuzivocavoca" kusho ukudla ama-calories angu-800-1200 ngosuku kanye nemaminithi angu-30 wokuzivocavoca futhi okungenani imizuzu engu-20 ye-cardio usuku lonke. Ngesikhathi esifanayo, ngaphandle kokulimala empilweni, ungalahlekelwa kufike ku-5 kg emavikini amabili. Khumbula ukuthi uzolahlekelwa amakhilogremu kancane kancane: ekuqaleni, le nqubo izohamba ngokushesha, bese ihamba kancane. Ukulahlekelwa phansi kwesisindo ngeke kube khona, ngoba ngenxa yesimiso sethu ngeke ulahlekelwe yi-fat accumulation, kodwa futhi ugcine ubuhlungu besisindo. Ukunakwa sicela! Ukudla kuklanyelwe amasonto amabili, awukwazi ukunamathela isikhathi eside. Emva kwamasonto amabili, engeza ekudleni imikhiqizo evamile, ngenkathi ungakhohlwa ngemithetho eyisisekelo yomsoco ofanele. Isisindo sasihlala sivamile, siphumule, siphuzi futhi sibheke, imikhiqizo evela kufulawa omhlophe, ukudla okusheshayo kanye ne-soda elimnandi. Ngenxa yokushintshela kokudla okunempilo, ngeke nje uthole umhlaka ophelele womzimba wakho, kodwa futhi uthuthukise indlela yakho yokugaya yonke into. Kancane kancane, uzokhohlwa ngezifo zakho ezingapheli, nokuphikiswa komzimba ezibandayo kanye nezifo ezibangelwa amagciwane kuzokwanda ngokuphawulekayo. Kunoma yikuphi, ngaphambi kokuba uqale ukuqeqesha, buza udokotela. Enkampanini enhle yokuzivocavoca, lo ochwepheshe uzokuhlola ngaphambi kokuqala ukuqeqeshwa. Uma unezifo ezimbi, khona-ke ukubonisana nodokotela oya khona kuyadingeka! Ngeviki lokuqala, yenza izivivinyo, ulalele ngokucophelela imizwa yakho. I-krepature izovela ngokuqinisekile, kodwa lokhu akusona isizathu sokuhlehlisa umsebenzi olandelayo!
1. Izintambo nezinhlanzi
Hlala kuwo wonke ama-four ukuze izingqimba zakho zingaphansi kwamahlombe akho. Phakamisa umlenze wakho ukuze i-hip ihambelane nephansi, futhi i-shin nekhanga njalo ikhona ngekona elifanele. Yenza izikhathi ezingu-3 zezikhathi ezingu-20 zenothi ngalinye.
2. Ngaphansi Kokucindezela
Qala emhlane wakho, imilenze iguqa ngamadolo futhi ubeke ububanzi bamahlombe. Uma uphuma, phakamisa imilenze yakho. Qinisekisa ukuthi isikhumba asikhombisi. Yehlisa kancane imilenze yakho. Ungawaphonsa ekucindezeleni okudingekile emisipha yabezindaba. Gcwalisa izikhathi ezingu-3 izikhathi ezingu-15-20.
3. Yakha ama-biceps
Sukuma uphakamise, thatha indlebe ngakwesinye isandla. Phakamisa ingalo yakho phezulu phezulu kwekhanda lakho. Qalisa kalula isandla sakho nge-dumbbell enhloko. I-elbow kufanele ifakwe ekhoneni lika-90 °. Bamba iqonde lakho. Umzimba ukhululekile, ungaxhomeki ohlangothini ngesikhathi sokuvivinya umzimba! Yenza izinqola ezingu-3 zeziphindaphinda ezingu-12-15 zesandla ngasinye.
4. Cindezela phezulu
Ulale emhlane wakhe, ebeka amadolo akhe phansi. Khipha izinkalo ngokuqinile phansi. Phakamisa izandla zakho phezulu phezulu. Khulisa kancane ikhanda lakho, bese uqeda amahlombe akho phansi. Qaphela isikhumba: akufanele sag. Yehlisa kancane kancane. Gcwalisa izikhathi ezingu-3 izikhathi ezingu-15-20.
5. I-Cardio ku-treadmill
Qala ukuqeqeshwa ngokufudumala ku-treadmill. Kubalulekile ukuthi ubala ngokulinganisa ubukhulu bomthwalo. Ngesikhathi sokuqeqeshwa kumele ube ne-pulse njalo. Bala ukuthi usebenzisa leli fomula: (220 - iminyaka yakho) x 0.6. Ngokufaka phakathi kokugijima kokusebenza, uzosheshisa imetabolism futhi ukhulise ukuqhuma komzimba okwesikhathi eside. Uzolahlekelwa isisindo ngisho nasephusheni!
6. Ukuqinisa emuva
Ulale emhlane wakho, imilenze iguqe ngamadolo, ubeke ububanzi bamahlombe. Amandla athambekela eceleni kwesiqu. Ngomzamo wemisipha emihle, kancane kancane uphakamise umzimba phezulu. Ukuphumula emuva kancane phansi, i-vertebra ngemuva kwama-vertebrae. Ukuze ungadluli umthwalo entanyeni, qiniseka ukuthi ama-shoulder blade ahlala phansi. Phinda kathathu izikhathi ezingu-25.
7. Impendulo Yezinyawo
Hlala phansi ebhentshini lamabhentshi emshini wokunyathelisa ebhentshini, usethe engxenyeni ka-45 °, ukuze uzinze ubambe izingqinamba. Beka izinyawo zakho epulatifomu nje ngokubanzi kunamahlombe akho. Gwema umshini, susa indawo yesikhulumi bese ulungisa imilenze. Amaqhubu kufanele abheke phezulu. Qinisekisa imisipha yamathanga neminyango emuva ku-FE. Gcwalisa izikhathi ezingu-3 izikhathi ezingu-15-20.
8. Ukusebenza ngokukhululeka kwezandla
Sukuma uqondile, izingalo ze-dumbbell zisekwe eceleni. Phakamisa izingalo zakho kuze kube yilapho izindebe zakho zakha ikona elifanele. Okokuqala, uzobe uboshiwe umthwalo we-2 kg ngaphezu kwesikhathi, uye esitokisini esinesisindo esingu-3 kg.
Kusukela ngesonto lesibili lolu hlelo lunikeza ukwanda komthwalo. Cishe usuvele uzizwa ukuthi umzimba wakho ulungele ukuzivocavoca kakhulu.
1. Izinqamu ezinomzimba
Hlala esitokisini sezinyawo, ukuze ulungiswe ngokuqinile, unakekele izikhwama. Hamba imilenze yakho kanye nomzamo wemisipha ye-adductor yethanga. Qedela ama-3 amasethi wokuphindaphinda okungama-20.
2. I-spin ekahle
Themba ku-simulator. Umzimba kumele uhlale ukhululekile futhi uhanjiswe ngomugqa oqondile. Phakamisa izandla zakho phezulu nangemva kwekhanda lakho, kodwa ungayiqondi iminwe yakho. Yehlisa kancane. Umzimba wakho kufanele udale i-angle ye-90 °. Buyela esimweni sokuqala. Gcwalisa izikhathi ezingu-3 izikhathi ezingu-12-15.
3. Ukwandiswa kwe-triceps
Hlala ubheke ibhulogi le-simulator futhi ubambe emaphethelweni endophi. Bhonqa ama-elbows akho ngakwesokudla, ubalethe eduze nesibindi sakho. Nge-triceps amandla, gwema izingalo zakho, wehlise ibhulogi okhalweni lwakho. Gcwalisa izikhathi ezingu-3 zokuphindaphindiwe ezingu-15-20.
4. Ukuhamba ngokuqondile kwekhanda
Hlala ku-simulator "block eqondile". Thatha i-block ngezandla zakho ukuze izintende zezandla zakho zikhulu kunamahlombe akho ngo-10-20 cm. Yenza ukudonsa ikhanda ezingeni lamahlombe. Qinisekisa ukuthi ama-shoulder blade ahlukaniswa ngangokunokwenzeka, okungukuthi, ahlanganiswa ndawonye. Ungathathi izintambo zakho ezinhlangothini. Gcwalisa izikhathi ezingu-3 izikhathi ezingu-12-15.
5. Lingisa isisu
Themba ku-fitball, uguqe ngamadolo ngakwesokudla, izinyawo ngobubanzi bamahlombe. Lungisa izingalo zakho phambi kwakho bese ucindezela umshini, umzimba uhambisana phansi. Ngomzamo we-press, vusa ikhanda, intamo kanye nehlombe. Gcwalisa izikhathi ezingu-3 izikhathi ezingu-20 ngalunye.
6. Ukusebenza ngomshini ophansi
Ulale emhlane wakhe, isihenqo sisuke sicindezelwe phansi. Hamba izinyawo zakho u-fitball. Khulisa kancane imilenze yakho ngakwesokudla. Cindezela ibhola futhi uzosebenza ngaphakathi kwamathanga. Phinda izikhathi ezintathu izikhathi ezingu-20.
7. Ukuguqula umlenze
Ngesinyawo sokunene, gqoka ikhofi ye-block ephansi. Sukuma ngqo ku-counter, ubambe izikhwama. Ngenkathi ubambe umzimba wakho, thatha umlenze wokunene wesokudla ngakwesokudla. Zizwa ukuhlukumeza emasontweni. Yenza izinqola ezingu-3 zokuphindaphinda ezingu-15-20 kuqala ngomlenze owodwa, bese omunye.
8. Ukugoba umlenze wezintambo
Themba ku-simulator ukugoba amanga ukuze amadolo angahlali, futhi i-roller ihlala kancane ngaphezu kwezithende. Icala licindezelwa ngokuqinile ngokumelene nebhentshi. Phakamisa umkhumbi ngomzamo wezintambo nangemuva kwamathanga. Gcwalisa izikhathi ezingu-3 izikhathi ezingu-15-18.