Ubani phakathi kwethu ongathandi amabhonasi? Kungakhathaliseki ukuthi ibhonasi yomsebenzi okwenziwe, izicathulo ezimbili zesipho noma isaphulelo se-3% sekhekhe, ngaso sonke isikhathi kuhle ukuba uthole okuthile okungeziwe. Okufanayo kuya ngokuzivocavoca. Ukuqeqeshwa kwamandla kuyasheshisa inqubo ye-metabolism emisipha, i-aerobic burn fat. Kodwa zama ukwandisa ukuqina kokubili, futhi njengomvuzo uzothola umphumela omangalisayo: ikhalori eyandayo isikhathi eside emva kokuphothula. Ngokomphumela wezifundo eziningana, "isikhathi sokulahlekelwa isisindo" singadla amahora angu-48 futhi sikugcine ama-calories angu-50 kuya kwangu-150. Kufana nokubona imiphumela evela ku-4 ukusebenza, izikhathi ezingu-3 kuphela ezisebenza! Noma kunjalo, kuzodingeka usebenze kanzima ukuthola ibhonasi yokufaneleka. Uma wenza ngokujulile, imiphumela engcono futhi esheshayo kuyoba. Sizokunika izindlela eziyisithupha zokucindezela ukuqeqeshwa kwamandla, okuzosiza ukuqala inqubo yokumisa umzimba nokuphinda kabili ukusetshenziswa kwama-khalori. Engeza kule cardio ephakeme kakhulu, futhi njengobhonasi, maduzane ungakwazi ukugqoka izingubo ezimnyama kakhulu kunazo zonke.
Imisipha yemilenze, izikhwebu namahlombe ukusebenza. Sukuma ngokubeka imilenze yakho ngokubanzi, amasokisi asetshenziselwa izinhlangothi. Beka izandla zakho nesifuba phambi kwakho. Yenza i-squat - umzimba uqondile, amadolo phezu kwezinzwane ezinyaweni. Ukuhlenga izintambo, uqondise phansi bese uphakamisa ibhola phezulu nangakwesobunxele. Buyela ku-squat bese uphinda, manje, uphakamisa ibhola phezulu futhi ngakwesokudla. Yenza izikhathi ezingu-10-12, ukushintsha izinhlangothi. (Ukwandisa umthwalo, yimani phakathi kwe-absorber shock bese uthola ibhola ekugcineni kwetheyipu).
Push-up nama-dumbbells
I-Triceps, imisipha yesifuba, iminyango yangemuva nemisipha-i-stabilizers isebenza. Ukuthatha ama-dumbbells, thatha i-push for push-up (uma kunesidingo, uncike ezinzwaneni zakho, kodwa ngamadolo akho). Ukulungisa imisipha yomzimba, ulethe isifuba phansi. Phakamisa izandla zakho, bese uphakamisela isandla sesobunxele esifubeni, ungasusi i-elbow eceleni. Yehlisa isandla sakho sokunxele uphakamise isandla sokunene ukuze uqedele ukuphindaphinda okulodwa. Yenza izikhathi ezingu-10-12. (Ukwandisa umthwalo, thatha ingalo ngayinye ekugcineni kwesikhumba sokumangalisa bese usiqinisa ngamandla).
Bhalisa esifubeni nangaphezulu kwekhanda
Sebenzisa ama-biceps, amathole kanye nemisipha ebhande lehlombe. Sukuma, izinyawo ziyi-width-width apart, izandla ezinama-dumbbells ezinhlangothini, izintende "zibukeka" phambili. Cindezela ama-dumbbells emahlombe, ngenkathi uvuka ezinzwaneni. Bamba ku-akhawunti engu-1. Zula izandla zakho ngezandla zakho, uma uqondisa izingalo zakho phezu kwekhanda lakho bese uhlala ezinzwaneni zakho. Yenza ukulandelana okulandelayo - faka izandla zakho emahlombe akho bese wehla ezinhlangothini, ufike ezithendeni zakho. Phinda. Yenza izikhathi ezingu-10-12. (Ukwandisa umthwalo, hlala ebhantshini lokumangalisa futhi uqondise iziphetho ngezandla zakho).
Izindlela zokusheshisa imiphumela yokuqeqesha
Indlela ngayinye izokuvumela ukuba ukwandise ukuqina komsebenzi kanye / noma wengeze ukumelana. Zombili ziphuthumisa kakhulu umzimba. Uma umzimba usuqede umthwalo wamandla isikhathi eside, ukuphakama komzimba kuphakeme. Ngakho-ke, ungakwazi ukwandisa amandla omzimba ngama-50%. Yenza kahle! Uma wenza lo msebenzi ophakeme kakhulu, yenza ukunyakaza okungu-5-10 - ngokwesibonelo, endaweni engezansi ye-squats namaphaphu noma endaweni ephezulu yokuguqula nokucindezela.
Yehlisa ijubane
Uma ususa phansi isisindo noma ingxenye yomzimba, imisipha isebenza kabili kanzima njengoba iphakamisa. Ingabe ukuzivocavoca kancane kancane. Yenza kahle! Phakamisa isisindo kuma-akhawunti angu-2 bese ubuyela esimweni sokuqala sama-akhawunti angu-4-5. Yenza i-squat noma ihlasele kuma-akhawunti angu-4-5.
Thatha umfutho wokumangalisa
Ukusebenzisa i-tape kanye ne-dumbbells kwandisa ukusebenza komsebenzi izikhathi eziningana. Uma uhlanganisa ukuxubha okwesabisa ngezinsimbi zamahhala, amandla nokukhuthazela komzimba kwanda kathathu. Yenza kahle! Okokuqala, thatha i-tape eside ngezingcindezi ezincane.
Qhubeka ukuhambisa
Ukuqeqeshwa okuyizicucu kusiza ukugcina izinga eliphezulu le-metabolism engakapheli amahora angu-16 ngemuva kwamakilasi. Yenza kahle! Phakathi kokuzivocavoca, yenza umzuzu owodwa we-high-intensity cardio umzimba - lezi zingase zithinte indophi, zikhuphuke ekukhuphukeni, zihambe eceleni, zihamba, zigijima ziphakanyiswe phezulu noma i-shank.
Yandisa umthwalo
Isisindo esiningi osisebenzisayo, kunzima nakakhulu ukuthola. Ukuqeqeshwa kwamandla ngomthwalo ophezulu kukuvumela ukuba ushise cishe amakholori amaningi kabili njengokuzivocavoca ngesisindo esincane. Khetha isisindo ongasiphakamisa izikhathi ezingu-5-6 kuphela futhi uphindwe kabili inombolo yeziphindaphindiwe. Ngokuba "izikali ezihlangene" zibeka izisindo zesisindo.
Izindwangu zecala
Imisipha yemilenze nemisipha-i-stabilizers isebenza. Lala phansi ngakwesokunene sakho, wehla ngakwesokunene sakho bese ubeka isandla sakho sesobunxele phansi phambi kwakho ngokulinganisela. Amasentimitha ambalwa aphakamisa imilenze yakho ngaphezu komhlaba, izinyawo, iziqhumane namahlombe okukodwa ngaphezulu, zama ukuxhuma emuva. Thatha umlenze wesokudla phambili, futhi unyawo lwesokunxele emuva, bese ushintsha - lokhu kuzoba okuphindaphindiwe. Yenza ukunyakaza kuka 10-12 nge "scissors", bese ulala phansi kolunye uhlangothi. (Ukwandisa umthwalo, fasten the tape ezungeze izinsipho futhi uqinisekise ukuthi ama-absorber sags kancane kancane isikhundla sakhe sokuqala).
Ukuphakamisa amadolo ngendlala
Imisipha yemilenze, izinyawo, izingalo nemisipha-iziqinisi zisebenza. Thatha izimbongolo futhi ume, imilenze ibanzi kunamahlombe. Yehla ku-half-priest, izintende zezandla zakho. Bese uqala ngokunye ukuphakamisa amadolo akho phambi kwakho ezingeni lesikhumba. Qhubeka endaweni yawo amasekhondi angu-30-60. (Ukuze uqinise umthwalo, uvikele ukuphela kokumangalisa kokubili phakathi kwezinyawo, gcina enye iphele ezandleni zakho phambi kwakho.) Ngemuva kokuthatha isikhundla sokuqala, qiniseka ukuthi itheyipu iyadala.
Ulungisa izingalo ebhola
Imisipha ye-back and muscles-stabilizers isebenza. Beka emuva ku-fitball, emahlombe phakathi, izinyawo phansi phansi ngobubanzi bamahlombe. Izandla ezinezindondo ziqonde phambi kwesifuba, phakamisa izinyathelo ukuze umzimba uvela emakhanda kuya emadolweni uhlanganise umugqa oqondile. Ukwandisa umthwalo, phakamisa umlenze owodwa. Beka izandla zakho ngemuva kwekhanda lakho, uziqondise ngangokunokwenzeka. Buyela esimweni sokuqala bese uphinda. Yenza izikhathi ezingu-10-12. (Ukuze uqinise umthwalo, uvikele isikhungo se-absorber belt ngemuva kwakho bese ubamba ukuphela ngesandla sakho). Yidla amaprotheni amaningi. Ngenxa yokucubungula kwayo, kusetshenziswa amandla amaningi, okusheshisa uhlelo lokusebenzisa umzimba. Ukudla okune-fat-fat ephezulu kunamaprotheni okukhuthaza ukuvutha okubili kabili.
Umgodi ongenamathrekhi ohlangene nomlenze wokuphakamisa umlenze
Imisipha yemilenze, izibhamu, iziqhwa namahlombe isebenza. Sukuma, imilenze ibanzi kunamahlombe, izandla ezinama-dumbbell emzimbeni, izintende kuwe. Yenza ukuhlaselwa, uvuselele unyawo lwakho lwesokunxele emuva nangakwesokudla unyawo lwakho lokunene. Hlela futhi uphakamise unyawo lwakho lwesokunxele ohlangothini. Ngesikhathi esifanayo, phakamisa isandla sakho sesobunxele ezingeni lehlombe. Buyela emuva ekuhlaseleni bese uphinda. Yenza izikhathi ezingu-10-12, bese ushintsha izinhlangothi ukuze ugcwalise indlela eyodwa. (Ukwandisa umthwalo, unamathisele ibhande lokumangalisa emabhokisini noma ulungise inkawo yonyawo lokunene bese uqonda iziphetho ngezandla zakho).
Ukuphikisana nesisindo
Ukusebenza kwe-muscle-stabilizers. Beka emhlane wakho, uphakamise izandla zakho ngama-dumbbells emahlombe akho, amadolo akho agugile, amasokisi ethinta phansi. Phakamisa ikhanda lakho namahlombe, udonsa amadolo akho esifubeni sakho. Thinta amasokisi ephansi, wehlisa icala kancane, phinda. Yenza izikhathi ezingu-15-20. (Ukwandisa umthwalo, lungisa isisindo se-shock ngemuva kwento ehleliwe bese uqonda iziphetho ngezandla zakho).
Bhisa amafutha amaningi ngesikhathi esincane
Kungani sithanda ukuqeqeshwa kwesikhashana? Ngenxa yokuthi azithathi isikhathi esiningi, qinisa yonke imisipha futhi ushise amakholori amaningi. Ukusheshisa kwamaminithi angu-20 kunikeza umphumela ophindwe kabili njengesifundo samaminithi angu-30 esitatimendeni sokwenza okuphakathi. Ochwepheshe bezitholile ukuthi kuphumelela kakhulu ukusebenzisa izinhlobo ezimbili zokuzivocavoca kwesikhathi: izinkathi ezinde zokuphakama okuphakeme (kodwa ezingapheli) kanye nezimpikiswano ezimfushane ngesikhathi esiphezulu. Zama kokubili izindlela. Ukuze ugcwalise noma yiluphi uhlobo lokuzivocavoca kwenhliziyo - vele ulandele ukuhlolwa komuntu ngamunye komthwalo.