Ukusebenza kwamafomu afushane

Ufuna ukuzigcina unomumo, kodwa nakanjani awukho isikhathi sokuya ekliniki yokuzivocavoca, noma unakekele ngokwanele ukuqeqesha ekhaya. Iyini ikhambi? Ukusebenza okuncane kwe-1, 5, 8 noma 12 imizuzu kuphela! Ungahlala uthola isikhathi kubo, futhi umphumela kubo awunzima kunokuba ufunde ukuqeqeshwa kwehora eligcwele. Noma yikuphi okhethekile emkhakheni wokuzivocavoca, ovela ku-profesa we-kinesiology kumqeqeshi womuntu siqu, uzovumelana nalesi sitatimende: kubaluleke nakakhulu ukuthi akusikhathi esingakanani noma kunzima kangakanani ukuqeqesha, kodwa ukwenza njalo kangakanani njalo. Kulo mongo, imisebenzi emihlanu emizuzu engamashumi amabili ngesonto iphumelela kangcono kunamahora amabili, kodwa eyodwa. Ucwaningo oluningi lwezesayensi lubonisa lo logic elula: umzimba omfushane futhi njalo kusiza umzimba ukulawula ushukela egazini futhi sigcine ingcindezi yegazi ngaphakathi kwemingcele evamile uma kuqhathaniswa eside, kodwa ezingavamile. Ososayensi baseDenmark baze bathole ukuthi abagijimi abaqeqesha ngemodi encane, ekugcineni, bashisa amakholori amaningi kunabo abaphikisana nabo abaphansi. Ngokuvamile, konke kithi, okumatasa (noma okungafuneki), kuyaphumelela kakhulu. Kukhona isikhathi esithile samahhala - ungakwazi ukuphuma, futhi yonke le mizuzu phakathi nosuku neviki izofaka kuze kube nomphumela wokuqoqa. Ngaphezu kwalokho, leli qhinga lobuqili likuvumela ukuthi ukwandise ukuqina koqeqesho ngalunye kumkhawulo. Phela, ukucindezela ukuphakama ngomzuzu kunzima kakhulu kunokuzama ukugcina izinga elidingekayo lomthwalo ihora. Kodwa eduze nephuzu. Ngezansi kukhona izixazululo ezinhle kakhulu zezinhlayiyana zobude obuhlukene ezihlukaniswe nguwe. Jabulela!

Ukuzivocavoca ngomzuzu owodwa: ukuqeqesha wonke umzimba ngesikhathi esisodwa
Ngesikhathi esifushane esifanayo, umsebenzi wokumangaza uyisibhakabhaka. Phela, lokhu kuyinhlobo yemigomo phakathi kokuzivocavoca ngesisindo sayo, ngoba kunzima ngisho nangokwakheka kwe-anatomy ukubiza iqembu le-muscular elingenzi lutho kulo. Yebo, ngenxa yokuguquka okuqhubekayo esimweni somzimba esikhaleni, ama-berms enza umthwalo omkhulu esimweni senhliziyo, ukuqeqesha ukukhuthazela kwawo.

Yenza : Hlala uqonde, ubeke izinyawo zakho ububanzi bezihlombe zakho, izandla zinciphise ezinhlangothini. Hlala phansi ufake izandla zakho phansi. Manje gxumela emuva endaweni yokulala ukuze umzimba udale umugqa oqondile kusuka ekhanda kuya ezithende. Phindela emuva esimweni sokuhlala, bese ulungisa imilenze yakho bese uqaqa phezulu, uphakamisa izandla zakho phezu kokuphelile. Konke kwakuphindaphindiwe. Yenza okuphezulu okwamanje.

Ukulungisa umthwalo : uma ufuna ukwenza lula i-birch - ungagxothi ngqo ku-recumbent, kodwa lungisa imilenze yakho ngokulandelana. Ukulungele ukucindezela - yenza iphuzu eliphansi elinye push-up.

Ukuzivocavoca imizuzu emihlanu: sebenzisa umshini wokunyathelisa
Izishintshi zendabuko azikhatheli kuphela imisipha yomzimba, kodwa ingashiya ngemuva kwakho inkumbulo yobuhlungu emhlane noma entanyeni engezansi. Ukuzivocavoca kwethu kuphephile futhi kungenabuhlungu, kanye nokulayisha imisipha oyifunayo kuzo zonke izingalo ezikhona.

Yenza lokhu: Qedela konke ukuhamba ngokulandelana nokuncipha okuncane phakathi kwabo. Uma usuqedile, buyela emuva kokuqala futhi uphinde ukhiphe lonke uchungechunge futhi. Qhubeka kuze kube yisikhathi samaminithi amahlanu.

1. Ukuphuma ku-fitball.
Yima phambi kwebhola emadolweni akho, ubeke okokugcina ngobubanzi bezinkalo, nezibikezelo - ebusweni be-projectile. Gwema imisipha yakho yesisu futhi, ngaphandle kokugoba emhlane ophansi, uqhube phambili phambili, uqondise izingalo zakho. Bamba isikhashana, bese ubuyela esimweni sokuqala. Yenza okuphindwe izikhathi ezingu-10.

2. Ukuqoqa ku-fitball.
Beka izandla zakho phansi ukuze uthole ububanzi behlombe, bese ubeka izinyawo zakho ebhola. Gcina zonke izitho zomzimba ngokuphelele futhi ungagcini emuva. Manje gcwalisa kahle i-projectile emahlombe akho, uphakamise i-pelvis phezulu. Ngesikhathi esifanayo, shiya izandla zakho ngqo. Bamba okwesibili bese ubuyela esimweni sokuqala. Yenza okuphindaphindiwe kwe-1O.

Ukuqamba amanga e-Z.
Ulale emhlane wakhe, ebeka izinkalo zakhe ezinhlangothini ezifanele emzimbeni, nasemilenzeni - ekhoneni elifanayo ezinqulwini. Beka izandla zakho phambi kwakho, ohlangothini ngalunye lwezinyathelo zakho. Ngesikhathi esifanayo, lungisa imilenze yakho bese uthatha izandla zakho ngqo. Buyela esimweni sokuqala. Yenza okuphindwe izikhathi ezingu-10.

4. I-lath yangaphandle nge-rotation.
Qala kusuka endaweni yebha - kufana nokulala phansi, kodwa ukuma eziphambili zakho. Beka ama-elbows ngokuqinile ngaphansi kwamajoyini amahlombe, isisu nesisu, ungapheli phansi. Vula umzimba ukuze ume endaweni yakho yesokunxele. Bamba kule ndawo ngamasekhondi angu-2, buyela esimweni sokuqala uphenduke ngakolunye uhlangothi. Qhubeka ukuhlola imizuzwana engu-30.

Ukuvivinya imizuzu engu-8: ukusabalalisa umzimba
Lolu hlelo lokufundisa oluhlelwe yi-Craig Bellantine, umbhali wencwadi ethi Turbulence Training. Lapha yonke into kufanele: iqhubezela ukukhuthazela, iyancibilikisa amafutha futhi iqinisa imisipha.

Yenza lokhu : Qala ngokuzivocavoca kokuqala bese uqedela isikhathi esiphelele semaminithi angu-4. Kuphela emva kwalokhu ukuya ekunyakeni okulandelayo.

1. Isikwele esigcwele
Faka izinyawo zakho kancane kunamahlombe akho bese uvula kancane amasokisi akho, izandla phansi, uhlale phansi. Enye inhlangano, vula imilenze yakho, ume ezinzwaneni zakho futhi welula izingalo zakho phambi kwakho. Buyela esimweni sokuqala. Yenza okuphindaphindiwe kokuphindaphindiwe ngemizuzwana engu-20, bese kuthi imizuzwana engu-10 iphumule - iyobe isethi eyodwa. Ingabe lezi ziyisishiyagalombili zilandelana.

2. Amaconsi ngokushintsha kwemilenze
Thatha isinyathelo phambili ngonyawo lwakho lokunene bese uzincipha emzimbeni, uguqa ngamabili amadolo. Donsela phansi unyawo lokunene phansi bese uphindela emuva, ubambe ngesisindo. Masinyane uphindele emuva ngomlenze wesokudla esifanayo futhi uphinde ungene emgodini, manje unyawo lwakho lwesobunxele ngaphambili. Sukuma kusuka emgodini, ulethe unyawo olungakwesokunxele - futhi uzoqeda ukuphindaphinda okukodwa. Yenza okungcono kakhulu ngaleyo mizuzwana engu-20, uphinde ugcine imizuzwana engu-10 (lena isethi eyodwa) futhi ushintshe umlenze wakho. Qhubeka ukushintsha amanye amaqembu ngemva kokuphefumula. Mane wenze amashethi ayisishiyagalombili: inyawo ezine lokunene kanye nesokunxele esifanayo.

Ukuvivinya imizuzu engu-12: Thuthukisa i-cardio
Ukuqeqeshwa kunesikhathi esiningi kuhlanganisa ukuvinjelwa okubili kuphela - okuphezulu nokuhamba kwesikhathi. Kodwa wethu ugcwele inketho yesithathu - ijubane elijwayelekile. Ngokusho kukaProfesa Jens Bangsbaugh weYunivesithi yaseCopenhagen, le ndlela ivumela ukugcina izinga eliphezulu lokushaya kwenhliziyo. I-Plus inomphumela omuhle ekusebenzeni ngesivinini ngokujwayelekile. Okusho ukuthi, emva kokuqeqesha "ekati" yethu, ungakwazi ukunqoba ngokushesha ibanga lakho ozithandayo, noma ngabe liyini.

Yenza lokhu : emva kokufudumala okufutshane kufana nalolu hlelo lwamaminithi angu-12. Ngendlela, ungasebenzisa noma iyiphi i-cardio ngalokhu. Qedela i-hitch.

Jog kancane.

0: 31-0: 50 Gijima ngesivinini esivamile kuwe.
0: 51-1: 00 Khulisa ijubane lakho!
1: 01-5: 00 Phinda umjikelezo wonke izikhathi ezine.
5: 01-6: 59 Musa ukugijima. Hamba ngokuzamile.
7: 00-7: 30 kancane kancane.
7: 31-7: 50 Hamba kusuka ngesivinini esivamile kuwe.
7: 51-8: 00 Khuphula ijubane lakho!
8: 01-12: 00 Phinda umjikelezo wonke izikhathi ezine.