Sinikeza ukuyekethwa kwempilo. Lokhu kuzokusiza ukuba usebenze amandla angaphakathi emikhosi futhi ungatholi amakhilogremu engeziwe. Imizuzu emihlanu yokusebenza mini izokusiza. I-mini-complex ngayinye iqukethe ukunyakaza okukhulu kwe-aerobic namandla. Lena uhlelo oluguquguqukayo kakhulu. Isibonelo, ungenza iqoqo elilodwa lokuzivocavoca. Noma yenza izingxube eziningana ngokulandelana. Konke kuncike enani lesikhala samahhala. Kodwa into eyinhloko ukuthi awudingi "ama-super-simulators": ungazenza cishe noma kuphi. Kulukhuni, akunjalo? Ukuzivocavoca kwethu ngezikhathi eziphakathi kokuthenga nokuhamba kwemoto, amaqembu kanye nemikhosi ... Futhi ngeke nje uhlale uhlelekile, kodwa thola ukuthi ingubo yakho encane eyintandokazi emnyama ihlezi kuwe ngaphandle kokungapheli! Ukuzivocavoca ukulahlekelwa isisindo umzimba wonke kuzokusiza ukuthi uhlale uhlelekile njalo.
Hamba kusuka endaweni ehleliwe
Iqinisa ama-quadriceps, ama-hamstrings, amabhotela. Beka izinyawo zakho ububanzi bamagxa akho, welula umshini. Hlala phansi ukuze izinyathelo zihambisane phansi, namadolo ezinyaweni. Khona-ke umzamo omkhulu uphuphukela phezulu, ngaleyo ndlela ubeka izandla noma ubeke phezu kwekhanda. Buyela esimweni sokuqala bese uphinda umsebenzi.
I-cardiovascular
Uqinisa amathoni amisiwe, emuva nangamathanga. Beka izinyawo zakho emaphethelweni akho, Thatha ama-dumbbells kakhulu. Gcina izandla zakho zihambisana neziqhakazi zakho, vele uguqe ngamadolo. Yondla umzimba phambili, okwenza umthambeko kusuka okhalweni. Okubalulekile: gcina izandla zakho ngamagundane eduze nezinyawo zakho.
Siqinisa imisipha yamadokodo kanye nomcibisholo
Amagundane ububanzi behlangothini ngaphandle. Phonsa izingalo zakho phambi kwakho, ukushaya iminwe yakho. Yenza isinyathelo esikhulu kunazo zonke emuva ngonyawo lwakho lwesokunxele. Okubalulekile: ibhande elingakwesokunxele kufanele lihambisane nesinxele esifanele, futhi isenzeni sokunene ngenkathi idlulela phansi. Qinisekisa lo cindezela bese uguqula izingalo zakho, uphendule ngokuqondile umzimba. Buyela esimweni sokuqala, yenza i-lungdrop ngakwesokunxele. Phinda lo msebenzi ngokushintsha umlenze wakho. Nsuku zonke, yenza umsebenzi we-cardio (ukugijima noma ukuhamba ngokushesha) noma ukhethe okuthandayo kakhulu ohlwini.
I-skipping ngentambo
Yenza ukuqhuma phambili nangemuva, ukuphakamisa nokwehla izandla ngokuhambisana nomzimba.
Ukuqhuma ngamadolo aphezulu
Hamba ngenye indlela emlenzeni wesobunxele nesekunene, uphakamise idolo eligobile ngangokunokwenzeka.
Leap kusuka e-steppe
Hamba ngesinyawo sakho sokunene kwisinyathelo. Ukujikijela idolo lesokunxele, gxuma phezulu ngakwesokudla. Phuma isinyathelo bese ushintshe umlenze wakho.
Ukuqhuma ngemilenze kugonywe
Hamba endaweni, uzama ukuthinta izintambo ngezithende zakho. Thatha ukuhlelwa kweplank, amasokisi okuzwane onyathelo. Izandla ziqondile, ububanzi behlombe ngaphandle. Qinisekisa umshini ukuze umhlane ungaphenduli. Phakamisa unyawo lwakho lwesokunxele bese wenza izingxenyana eziyisithupha ezihamba kancane eziyindilinga. Phinda ngokushintsha umlenze wakho.
Ukuphikisana "ngesiRashiya"
Uqinisa imisipha yomshini. Hlala phansi, uguqe amadolo, uphumule. Gudla izingalo zakho ezingeni lesifuba ngezandla zakho phansi. Hamba emuva nge-45 °, phakamisa isifuba bese uphahla umzimba wonke ngakwesokudla. Bamba okwesibili, bese-shintsha ngakwesokunxele (ukwandisa umthwalo, phakamisa imilenze yakho phezulu). Phinda.
Ibhokisi
Uqinisa imisipha yomshini kanye nezingalo. Imigqa ebubanzi behlombe, ishiya kancane ngaphambili. Gwema kancane amadolo akho, wenze isinyathelo se-lateral ngesinyawo sakho sokunene. Phakamisa izandla zakho, faka izinti zakho bese uzibamba nje ngezansi kwezinyane lakho. Kulungile kwesokunxele. Isikhonkwane sokunene sigxiliwe esihlakalweni ngenkathi ungavumeli isandla sakho sobunxele ukuba sishaye, iminwe ecindezelekile ifana nephansi. Ngesikhathi sohlangothi, hambisa isisindo kwesilonda sesobunxele. Phindela emuva ngokushesha isandla esiphezulu. Hook ngakwesokudla. Yenza isigqoko sokunene ngakwesobunxele. Vula kancane umlenze, uphakamise unyawo onyaweni kulesosi. Nalapha, cindezela isibhamu sakho ku-chinki bese uqhubekela phambili ekuhambeni okulandelayo. Cindezela izingalo zakho ziboshwe ezinhlangothini ezinhlangothini. Ngesandla sakho sesobunxele, yenza i-lunge ebukhali phezulu, uphendule i-torso nezinyosi kule ndlela ukuze ukwandise amandla omthelela. Buyisa isibhamu sokungakwesokunxele kuya esiyinjini. Qala kuqala, ngakwesokunxele ngakwesokunxele, ukwandisa i-tempo yokuhamba.
Ama-push-ups
Qinisa imisipha yesifuba, i-torso nezikhali. Beka isandla sakho sokunxele esitebhisini, futhi ngakwesokudla phansi, ugcizelele, ulale ngokufana nesinyathelo. Wring it. Yehlisa isandla sakho sokunxele phansi kuya ngakwesokunxele kwesinyathelo, kanti ngesikhathi esifanayo udonsa unyawo lwakho lwesokudla - ngakwesokunxele. Phinda futhi, cindezela bese ubuyela esimweni sokuqala.
Layisha
Uqinisa imisipha engemuva nangaphezulu. Thatha ama-dumbbells, ubeke izinyawo zakho ububanzi bamahlombe akho bese uguqa ngamadolo. Hlelela phambili engeni lika-45-90C.
Ukukhishwa kwezingalo emathafeni
Iqinisa ama-biceps nemisipha yangemuva. Yenza umzimba usebenzise imizuzwana engu-30, bese uya ekunciphiseni izinyathelo ukusuka ku-postridge bridge. Ukuthatha ama-dumbbells, faka izinyawo zakho ububanzi bezinkalo zakho bese uguqa ngamadolo akho. Hlelela phambili ngamadriki angu-45-90 bese wehlisa izandla zakho, uvula izandla zakho - esifubeni sakho. Ukuba nezibikezelo ezihleliwe (ama-elbows akufanele ahambise!), Phakamisa amanxeba emahlombe. Phinda.
Ukunciphisa izinyathelo ukusuka ku-"bhuloho"
Uqinisa ama-triceps, imisipha yangemuva, amabhotela namathole. Yenza umsebenzi womasekhondi angu-30. Hlala esiteji noma esitokisini, uguqa ngamadolo ngakwesokudla. Beka izandla zakho enqenqemeni yesinyathelo noma isitebe, ezingeni lezinqunu zakho. Ukubhoboza esifubeni sakho nokunciphisa amahlombe akho, ukukhipha izinyathelo zakho kusuka esitebhisini bese ugoba izinkalo zakho ngakwesokudla. Yehlisa izintambo zakho phansi (ama-elbows bent). I-Wring kusukela e-steppe. Dlulisa isisindo ezinzwaneni bese uphakamisa izinkalo ukuze i-torso idale umugqa oqondile kusuka emahlombe kuya emadolweni. Buyela esimweni sokuqala bese uphinda. Uma unesikhathi samahhala (kungakhathaliseki ukuthi unemizuzu engu-5 noma engu-45), sebenzisa amathiphu ethu ukuhlukanisa ukusebenza kwakho, ukushintsha umthwalo.