Phinda umjikelezo owodwa noma amabili. Izikhathi ezimbili noma kathathu ngesonto, ngaphezu kwalokho uchitha i-cardio. Futhi khumbula: empini yokulwa ne-cellulite, ukuhlala njalo kuyisihluthulelo sempumelelo. Ngakho unganqikazi! Ingabe unembeza usebenzise isisu esingaphansi.
Uzodinga: isisindo somzimba esingu-4-5.5 kg, ibhentshi (noma isiteji-esiteji) nethawula.
"I-Jumping Plank"
Ukuqina kwemisipha, imisipha yezandla isebenza. Sukuma, imilenze ebubanzi besikhumba. Hlala phansi ufake izandla zakho phansi phambi kwakho. Ngenqamuzana, susa imilenze futhi uphinde uye endaweni yokubeka ibha, bese usuqa ngakwesobunxele, ngakwesokudla, futhi futhi phakathi nendawo. Ngenqamuzana, hambisa unyawo olungakwesokudla kwesandla sakho sokunene, buyela esimweni sebha bese uphinda ukunyakaza ukusuka enyaweni lesokunxele. Khona-ke, welula umlenze wakho wesobunxele, ngokunyakaza kokubili kokuya phambili, vuka uphinde uphinde. Yenza okuphindaphindiwe okungu-10.
Iphakamisa ebhentshini nge-lift-body
Imisipha yemilenze, izintambo nezandla zisebenza. Thatha isibani somzimba futhi, usibambe phambi kwakho, yimile ubheke ibhentshi noma isiteji-sinyathelo, ekugcineni kwesokudla. Phakamisa i-bodybard ekuphakameni kwesifuba - izingalo ziqondile, ama-brushes abe ububanzi bezintambo ngaphandle, izintende zibeka phansi. Ngenkathi ubamba i-bodybard kuleso sikhundla, yenza isinyathelo ngonyawo lwakho lwesobunxele esiteji bese uthatha ibhande elide phambili ekuphakameni kwesikhumba. Yehlisa umlenze wakho wokunene, hlala phansi, ume, uthathe unyawo lwakho lokunene eceleni. Buyela esimweni sasekhaya ukuqedela ukuzama. Ngemuva kokuqedela ukuphindaphinda oku-8, yenza lo msebenzi ngakolunye uhlangothi (ekugcineni kwesobunxele bhentshi) ukuqedela indlela.
I-Curl enebhodi lomzimba
Imisipha yesifuba nomsebenzi wokunyathelisa. Thatha umakhi womzimba bese ulala emhlane wakho, ebhentshini noma phansi. Gcina ibhakhodi lomzimba eduze kwesifuba sakho, izintende zibe zikhulu kakhulu kunamahlombe akho futhi zikhomba phambili. Yenza umshini wokunyathelisa ebhentshini ngebhodi lombhobho, bese uphenduka. Bamba isikhundla sokugcina se-akhawunti engu-1, bese uvula umzimba ngakwesokudla, ngakwesobunxele, ubuyele emuva - umzimba wakho ophezulu kufanele uhambisane njengomunye. Buyela esimweni sokuqala bese uphinda. Yenza okuphindwe kabili.
Izikwele ngomlenze owodwa
Imisipha yemilenze namathambo isebenza. Thatha i-bodybard ngakwesokunene bese uyibamba ukuze ihambisane nephansi. Yima eceleni kwesiteji noma ibhentshi uphinde uthumele isisindo, ujike ngakwesokunene kuze kube yilapho isandla sithinta ibhentshi noma ngokujulile ngangokunokwenzeka, vuka uphinde uphinde. Ngemva kokuphindaphinda okuphindwe kasikhombisa, shiya umzimbabard ngakolunye uhlangothi bese uqala ukubonisa ngonyawo lwesokunxele.
Izigaba ezimbili ze-phase-ups
Imisipha yesifuba, imisipha-stabilizers, triceps isebenza. Yamukela isikhundla se-push-ups ngokugcizelela ezandleni (amabhulashi ngqo ngaphansi kwamahlombe) nezinzwane noma amadolo. Yehla phansi - ama-elbows eduze komzimba, bese ucindezela. Manje faka izintende zezandla zakho cishe ngo-5 cm bese uhlela phansi, manje, ukhomba izintambo zakho ezinhlangothini. Ukuphuma ngaphandle, buyisela izandla zakho esimweni sabo sokuqala bese uphinda. Yenza i-w-12 push-ups, ishintsha isimo sezandla ngokuphindaphinda njalo.
Ukuhamba ngokulinganisa, ngokuphakama kwamadolo aphezulu
Imisipha yezingalo nemilenze isebenza. Phakamisa isikhwama sakho somzimba ngaphezu kwekhanda lakho, izingalo zakho ziyi-shoulder width apart, izandla zakho zibhekene nawe. Sukuma phezulu, udonsa ibhande elifanele phambili ekuphakameni kwesikhumba, bese wehlela engxenyeni emaceleni ngakwesokunxele. Eqaweni elilandelayo, phakamisa ibhande langakwesobunxele - lokhu kuzoba ukuphindaphinda oku-1. Ukugcina isikhundla sezandla, yenza izikhathi ezingu-10-12.