Ngokusho kocwaningo, abesifazane abangama-54.4% baseYurophu bayakulungele ukudela okuningi ngenxa yokuba nomzimba omuhle. Sinikeza uhlelo lokuqeqesha olungadingi ukuba wenze ukuzidela okukhulu endleleni eya kumuntu ofanelekayo.
Ngalolu hlelo lokuqeqesha, ngeke nje ulahlekelwe ngu-5 kg, kuzokusiza futhi uqhubeke ukudlala imidlalo ngokuthakazelisa. Futhi konke ngenxa yokuthi usuku ngalunye luyosho uhlobo olusha lokuzivocavoca, futhi luzosiza umzimba wakho ukuba uvuselele ngokushesha. Uma unikeza umthwalo ohlukahlukene emisipha yomzimba, kufanele ivumelane njalo, ngakho-ke imiphumela ibonakala ngokushesha, futhi uqhubeka nokuqinisa imisipha. Sathuthukise ukunyakaza okungama-21 wezwi le-muscle, bese senezela i-cardio drain kubo. Hlanganisa bese uwaxuba ndawonye ukuze uthole uhlelo olusha lokuqeqesha usuku ngalunye. Ngakho imisipha ye-tummy ne-flabby izoba kude esikhathini esidlule. Qala ukwenza ngokuvumelana nesimiso sethu namhlanje, futhi ngonyaka omusha uzofaka okungcono futhi uphile.
Uhlelo lwakho lokuqeqesha lwesonto
Ukuze ulahle u-5 kg wesisindo esengeziwe ngenyanga, kufanele wenze okungenani imizuzu engu-300 ye-cardio ngesonto, kanye nokuqeqeshwa kwesisindo sika-2-3, bese ulandela ukudla. Nasi uhlelo lokukhonkolo oluzosiza ukufeza konke lokhu.
NgoMsombuluko
Yenza izivivinyo zeMsombuluko ne-cardio.
NgoLwesibili
Ukuzivocavoca kwe-Cardio kudlule imizuzu engu-60.
NgoLwesithathu
Yenza izivivinyo zezemvelo kanye ne-cardio ku-treadmill ene-slope.
NgoLwesine
Imizuzu engu-45-60 yanoma yikuphi ukuvivinya umzimba okunamandla (lokhu kusho ukuthi phakathi nokuqeqeshwa ongakhuluma).
NgoLwesihlanu
Yenza ukuzivocavoca kanye ne-cardio esitokisini esinezintambo.
NgoMgqibelo noma ngeSonto
Yenza ihora le-cardio noma yikuphi ukuqeqeshwa okunamandla okuqhubekayo okuhlala imizuzu engu-60. Enye yezinsuku eziphumayo usuku lokuphumula.
Qaphela lolu hlelo ngesonto kulokhu noma nganoma yimuphi omunye umyalelo (uma ngabe ukuqeqeshwa okufanayo akufanele kuphindwe izinsuku ezimbili ngokulandelana, futhi phakathi kokuqeqeshwa kwamandla kufanele kube ukuphumula kwamahora angu-48). Uma uzama ukuletha imisipha yakho ibe ithoni futhi ugcine isisindo sakho, susa usuku olulodwa lokuqeqeshwa kwe-cardio kusuka ohlelweni, kanye nokuzivocavoca amandla.
Uzodinga
i-pair of dumbbells enesisindo esingu-1.5-2.5 kg no-4-6 kg;
i-fitball;
isinyathelo-platform noma ukuphakama ebhentshini 30-45 cm;
ibhlogo le-yoga noma incwadi enzima njengesiqondisi sefoni;
I-valSlide simulator noma amapuleti ephepha;
i-tourniquet yokuzivocavoca;
i-medicalball enesisindo esingu-1 kg;
umuthi we-yoga (ozikhethela)
Okufanele ukwenze
Phinda uthole imizuzu engu-5 usebenzisa noma iyiphi i-cardio, bese ulandela amaqoqo amabili okuphindaphindiwe kuka-10-12 kokunyakaza ngalunye kulokhu, ukuphumula amasekhondi angu-30 phakathi kwamaqoqo.
1. Ama-Squats ane-mahami emuva, aqinise imisipha yemilenze nezintambo
Sukuma uqonde, izinyawo zivule emathangeni. Thatha ezandleni zama-dumbbells anesisindo esingu-1.5-2.5 kg. Hlala phansi ukuze izinyathelo zihambisane phansi, bese ukhuphuka futhi uthathe unyawo lwakho lwesokunxele emuva. Buyela esimweni sokuqala ukuqedela indlela. Phinda ngokushintsha izinyawo.
2. I-crosswise lunge, iqinisa imisipha yemilenze, izintambo namahlombe
Ngesandleni sokunene, thatha i-dumbbell enesisindo esingu-1.5-2.5 kg bese uphonsa isandla sakho eceleni kwethanga ngesandla sakho. Beka isandla sakho sokunxele ngemuva kwekhanda lakho, uhlangothini ohlangothini. Yenza i-lungdrop ngakwesokunxele, bese ukhuphuka; phakamisa umlenze wesokunxele nengalo yangakwesokudla ngesikhathi esifanayo. Buyela esimweni sokuqala bese uphinda. Shintsha izinhlangothi bese uqedela indlela.
3. I-Curtsy ne-dumbbells, iqinisa imisipha yemilenze, izinkinobho kanye ne-biceps
Thatha ngesandla ngasinye isisindo esingamakhilogremu angu-2.5-6 (izandla ngakwesinye ngakunye nezindwangu zangaphakathi) bese ubeka izinyawo zakho ububanzi bezinkalo. Ukwenza umlenze wesobunxele emuva futhi ngakwesokudla, uphakamise ama-dumbbell emahlombe. Buyela esimweni sokuqala bese wenza ukukhahlela emuva nangokwesokunxele ngenyawo elifanele ukuze uqedele ukuphindaphinda oku-1.
4. "Izikebhe" ngejika , qinisa imisipha yomshini
Themba ngemuva kwakho ngemilenze eqondile bese uphaqa i-fitball emkhatsini wezinyawo zakho. Amandla alele phansi phansi izintende zezandla. Phakamisa imilenze yakho eqondile phezulu. Vula imilenze yakho ngakwesobunxele, ngangokunokwenzeka, ngaphandle kokuthatha amahlombe akho phansi. Buyisela imilenze endaweni yawo yasekuqaleni bese uwaphendulela ngakwesokudla ukuqedela ukuphindaphinda oku-1.
5. Ukulinganisela kwi-fitball, kuqinisa imisipha yamathambo kanye nesiqu
Lala phansi ubuso, phansi ku-fitball. Beka izibopho zakho phansi bese uguqa ngamadolo ngakwesokudla. Ukuhlenga izintambo, uphonsa imilenze phezulu, uguqa amadolo ngamadriki angu-90 ukuze iziqhaqha zibe nomugqa oqondile ne-trunk. Buyela esimweni sokuqala bese uphinda.
6. Push ups, qinisa imisipha yesifuba, amahlombe, izandla nezintambo
Thatha ukugcizelela amanga, ugxile ezandleni nasemadolweni. Ukujikijela izingalo zakho ezinhlangothini zakho, wehlise isifuba sakho kuze kube yilapho amahlombe akho efana nephansi. Ukuqeda izingalo zakho, unqamule unyawo lwakho lwesokunxele phansi phansi ngo-15 cm. Faka unyawo lwakho phansi bese uphinda ukunyakaza, ukushintsha imilenze yakho.
7. Emuva-push-ups, qinisa triceps kanye imisipha yehlombe
Hlala phansi, uguqa ngamadolo, izandla phansi phansi kwezinyathelo zakho, iminwe yakho ekhomba phambili. Hlala izintambo zakho 20 cm kusuka phansi. Gcina izingalo zakho ezinhlangothini, wehlise isifuba cishe phansi. Buyela esimweni sokuqala bese uphinda.
8. "Skater", iqinisa imisipha yemilenze nezintambo
Beka unyawo lwakho lwesokunxele esiteji noma ebhentshini, uguqa idolo lakho ngakwesokudla bese ulungisa unyawo lwakho lokunene ngemuva kwakho, ubeke izandla zakho phansi. Hamba phambili futhi uqondise izingalo zakho phambi kwakho ekuphakameni kwamahlombe akho, izintende zezandla. Ngokunyakaza okulula, faka unyawo lwakho lokunene esiteji, bese ubuyela esimweni saso sokuqala bese uphinda. Shintsha imilenze yakho bese uqedela indlela.
9. Iziphazamisi ngokugubha, ukuqinisa imisipha yemilenze nezintambo
Yima ngezinyawo lwakho lwesokunxele kwi-Valslide simulator noma ipuleti yamaphepha, izandla ezinhlangothini. Ukwenza uhlangothi olwesigxathu ngonyawo lwakho lwesobunxele kuya ohlangothini ngokugxeka, phakamisa izandla zakho phambi kwakho ekuphakameni kwesifuba ngezintende zezandla zakho phansi. Ukulungisela umlenze wesokudla emadolweni, ulethe umlenze wesobunxele endaweni yakhe yokuqala bese uphinda. Shintsha izinhlangothi bese uqedela indlela.
10. Ukukhwabanisa kwezandla nama-squats, kuqinisa imisipha yamagundane, imilenze kanye ne-biceps
Yima impela, izinyawo zikhulu ezinkalweni, amadolo aphelile kancane. Thatha izintambo ezilinganisa 2.5-4 kg, izingalo ziboshwe ezingxenyeni zangakwesokudla bese zicindezelwa ezinhlangothini zezandla. Hlala phansi ngenkathi ngesikhathi esifanayo uletha ama-dumbbells emahlombe akho. Buyela esimweni sokuqala bese uphinda.
11. "Frog", iqinisa umshini
Hlala enqenqemeni yesikhulumi noma ibhentshi, ubambe imiphetho yawo eduze kweziqhwa. Izigqoko zigobile, imilenze imile phansi. Phindela emuva, phonsa imilenze yakho phansi bese uwadonsa kancane phambi kwakho, ukuze imilenze ifane phansi. Qinisekisa umshini bese udonsela amadolo akho esifubeni sakho, usakaze amadolo akho, kodwa ugcine izinyawo zakho ndawonye. Khiya isikhundla ngokubala okukodwa, bese ulungisa imilenze yakho uphinde uphinde uhambe.
12. "Ithebula", liqinisa imisipha ye-trunk namathambo
Thatha i-dumbbell enesisindo esingu-1.5 kg bese uma phezu kwazo zonke ezine, izandla emgqeni wehlombe, izintambo eziphambene nomzimba phansi. Ukuphakamisa isandla sokunene ohlangothini lokuphakama kwehlombe, thatha umlenze wesokunxele ugobile emadolweni kuya ohlangothini kuya ekuphakameni kwe-hip. Buyela esimweni sokuqala bese uqedela ukuphindaphinda. Yenza, izinhlangothi ezishintshayo.
13. Push-ups nge ushintsho kwezandla, qinisa imisipha esifubeni, amahlombe kanye nezingalo
Thatha ukugcizelela amanga (ukuxhomeka emadolweni noma ezontsheni), ibhulashi emgqeni wehlombe, isandla sesobunxele sise-block yoga noma incwadi enzima. Bendza izingalo zakho ezinhlangothini, wehla esifubeni sakho phansi. Cindezela phansi, bese ubeka isandla sakho sokunene ebhodini noma encwadini, bese uhambisa isandla sokunxele phansi ukuze uqedele ukuphindaphinda. Yenza umsebenzi futhi, kodwa ngakwesinye isikhathi.
14. Emuva-push-ups, ukuqinisa triceps kanye imisipha yehlombe
Hlala enqenqemeni yesikhulumi, ugibele umgogodla wangaphambili eduze kwezintambo bese uguqa ngamadolo. Phakamisa izandla zakho bese udiliza isitsha esiteshini. Bhonsa izingalo zakho ngecala elifanele, wehlisa izinyathelo zakho phansi. Lungisa izingalo zakho, bese ulungisa umlenze wakho wesobunxele phambi kwakho, nesandla sakho sokunene ngakwesokunene. Buyela esimweni sokuqala uphinde uphinde; shintsha izinhlangothi bese uqedela indlela.
15. Ukwehliswa ngokulinganisela, kuqinisa imisipha yemilenze, izintambo neminyango
Ukulondoloza i-tourniquet yokuzivocavoca ukuze uthole ukusekelwa okuqinile ekuphakameni kwe-ankle. Thatha omunye umkhawulo wehhashi esandleni sakho sokunene bese ushayela emuva ukuze ingcindezi inamandla ngokwanele. Gcoba unyawo lwakho lokunene phansi bese ulinganisela ngakwesobunxele. Ukugxila phambili emlenzeni, hlala ngonyawo lwakho lwesobunxele bese uphonsa ingalo yakho yangakwesokudla phambili nangaphansi. Lungisa umlenze wakho wokunene, udonse isandla sakho sokunene esifubeni. Phinda. Shintsha izinhlangothi bese uqedela indlela.
16. Ukusuka ku-squat, uqinise imisipha yemilenze, izintambo namahlombe
Beka izinyawo zakho ngokubanzi bese uvula kancane amasokisi abo ngaphandle. Bamba isifuba sezokwelapha esingu-1 kg ngezandla zombili phambi kwakho ezingeni lesifuba. Hlala phansi ukuze izinyathelo zakho zihambisane phansi. Khona-ke, ngesinye isinyathelo, gxuma phezulu, uqondise izingalo zakho bese ucindezela ibhola phezu kwekhanda lakho, ngenkathi udonsa imilenze yakho ndawonye. Buyela esimweni sokuqala uphinde uphinde uphinde ugxume.
17. Cindezela kusuka phansi, uqinise imisipha yamadokodo, imilenze kanye ne-biceps
Ukuthatha lezi zindlebe ezandleni zakho, welula izingalo zakho emzimbeni ngezintende zezandla zakho ngaphandle. Hamba emuva emuva esiteji 60 cm kusuka kuye. Beka inyawo lokunene kwesiteji. Bendela ama-elbows akho ngakwesokudla bese uvula izandla zakho izandla. Ukuphakamisa ama-dumbbells emahlombe, wehla ekuhlaselweni. Buyela emuva esimweni sokuqala bese uphinda; shintsha izinhlangothi bese uqeda indlela.
18. "Ibhayisikili" liqinisa umshini
Hlala ebhentshini, imilenze iguqa ngamadolo, imilenze iyafana phansi. Hamba emuva ngo-45 °, faka izandla zakho ngemuva kwekhanda lakho. Lungisa umlenze wesokudla, welula isisindo, uphonte umlenze wesobunxele emadolweni. Shintsha izinhlangothi ukuze uqede ukuphindaphinda. Qhubeka, uguqule imilenze.
19. Ukuphumula komkhuhlane, kuqinisa imisipha ye-trunk namathambo
Thatha ukugcizelela amanga, ugxile phansi ngezingaphambili. Izindebe ngqo ngaphansi kwamahlombe, izandla zilele phansi nezintende zezandla, umshini ucindezelekile. Phakamisa unyawo lwesokunxele bese ubeka uhlangothi lwesokunxele ngakwesokudla kwesithende. Lungisa lesi sikhundla imizuzwana engu-10-15, bese ushintsha imilenze ukuze uqedele indlela.
20. Push-ups nge ukotini, qinisa imisipha esifubeni, amahlombe nezandla
Thatha ukugcizelela amanga, ubeka izintambo ku-fitball. Bendza izingalo zakho bese uhlehlisa isifuba sakho phansi, bese uphonsela kanzima ngangokunokwenzeka bese ushaya izandla zakho; phinda.
21. Ukuguqulwa kwe-push-up ngejika, kuqinisa i-triceps kanye nemisipha yehlombe
Hlala enqenqemeni yesikhulumi, ubambe imiphetho yawo eduze kwezinyathelo. Imilenze imile phansi futhi iguqa ngamadolo. Lungisa izingalo zakho uphinde uchithe umcengezi esiteshini ngaphambili. Ukugoba ama-elbows akho ngakwesokudla, ukwehlisa izinkalo zakho phansi. Phakamisa izingalo zakho ezinhlangothini futhi, lapho uletha isandla sakho sokunene phambi kwakho, thinta ngaso ngesikhulumi eduze kwesokunxele sakho ukuze uqedele ukuphindaphinda okukodwa. Buyela esimweni sokuqala bese uphinda, uthinta isiteji ngakwesokudla ngesandla sakho sobunxele. Qhubeka ngokushintsha izinhlangothi.