Uhlelo
Uzodinga. Isiqu, ibhentshi noma ibhokisi, intambo 5 m ubude, ibhola basketball, amabhodlela amathathu epulasitiki, umshini wokuxubha nge-raber kanye negubhu.
Amakilasi
Yenza lolu hlelo kusukela ngoMsombuluko kuya ngoLwesine amasonto amahlanu. Ungakwazi ukuqeqesha wedwa, nabangani ngisho nomndeni wonke. Into esemqoka eyayijabulisa! Ukufudumala. Qala nge-5-10 imizuzu yokuzivocavoca kakhulu kwe-cardio umzimba, isibonelo ukuhamba endaweni.
I-Hitch
Ekupheleni kokuzivocavoca ngalunye, donsela wonke amaqembu amakhulu ama-muscle, ubambe isonto ngalinye u-20-30.
Ukuqeqeshwa okukhethiwe
Thatha ngalolu suku uhlobo oluthandayo lomzimba noma zama into entsha ngokuphelele. Nazi imibono embalwa.
■ Ukuvivinya umzimba (ekhaya ngaphansi kwekhasethi yevidiyo noma eklabhu ene-instructor).
■ Yoga (yedwa noma nge-instructor).
■ ubuciko bokulwa baseMpumalanga.
■ Ukuqeqesha noma ukuqeqeshwa kwesikhashana kwibhayisikili elimilayo.
■ Ukuhamba ngebhayisikili ezindaweni eziphambili noma eziyingozi.
■ Ukubhukuda (ukuqeqeshwa isikhathi eside, ukuqeqeshwa okufanayo) noma ukuqeqeshwa okujulile kwesikhathi.
■ Hamba emhlabathini wezinga noma uwele.
■ Ukuhamba nge-skirt. Burn khalori ngenjabulo!
■ I-Tennis, i-badminton kanye neminye imidlalo yangaphandle.
■ Ukudansa - kusuka ku-ballet ukuya e-jazz-yesimanje.
Isonto lokuqala
NgoMsombuluko
Qala ngokuhlolwa komzimba:
■ Kungakapheli iminithi elingu-1, shintsha umzimba ukuba ubale ukuphindaphinda.
■ Qopha isikhathi bese ugijimela imitha eyi-800 ngomthelela ogcwele.
■ Yenza ama-push-ups, uphumule emasokisini onyawo noma, uma kunzima, ngamadolo akho.
Manje hlola imiphumela yakho:
■ Ugijima ibanga emaminithini ayisithupha (noma ngaphezulu); Iminithi elingu-1 yenza amaphuzu angaphansi kuka-30; ayikwazanga ukuthola. Ngakho-ke, unezinga lokuqala lokulungiselela.
■ Ukwazi ukunqoba u-800 m ngemizuzu engu-5-6; Iminithi elingu-1 yenza amaphuzu angu-30-50; yenza-ups emadolweni. Unezinga eliphakathi lokulungiselela.
■ Umphumela wakho ekusebenzeni ungaphansi kwemizuzu engama-5; ungenza amaphuzu angaphezu kwama-50 ngomzuzu owodwa; iphuma, ixhomeke emasokisi. Ngakho-ke, unezinga eliphakeme lokulungiselela.
Uma kuvela ukuthi imiphumela yakho ihambisana namazinga ahlukene wokulungiselela, qala ukubhekana nomthwalo ohambisana nezinga lokuqala. Ngemuva kokuhlolwa, hamba ukuhamba nokugijima. Izinga lokungena: hamba u-200 m, bese ugijima ibanga elifanayo. Ngenye indlela lezi zikhathi zisekude ka-1.5-2.5 km. Izinga elilinganiselwe: ukuhamba - 800 m, egijima - 800 m. Ngakho-ke, unqobe u-1,6-3,2 km. Izinga eliphezulu: ligijima - 2,5-3 km.
Ikhishi lezinsimu
Gcina idayari yokudla. Kuzokusiza ukwazi ukuthi nini, nini futhi kungani udla. Uzodla ukudla kwasekuseni ngokwakho. Uma uqeqesha ekuseni, qiniseka ukuthi udla isidlo sasekuseni ngaphambi kokudla kwasekuseni, kodwa hhayi ngokuqinile: ama-flakes noma okusanhlamvu, ubisi, ijusi elincane namanzi amaningi. Ukutholakala kwamanzi. Norm - hhayi izibuko ezingaphansi kuka-8 ngosuku. Ngaphambi kokuqeqesha, kuhle ukuphuza isiphuzo esinama-carbohydrate - itiye noshukela, ijusi yezithelo noma ijusi. Ukulinganisela kwezakhi. Isilinganiso samakhamzimba ekudleni kwakho kufanele kube: ama-carbohydrate angu-60%, amaprotheni angu-20% namafutha angu-20%. Ukuntuleka kwama-kilojoule. Ukuze ususe amafutha amaningi, yenza ukulahlekelwa kwamandla kagesi ka-500 kcal ngosuku. Ukwenza lokhu, kudla ama-250 kcal ngaphansi kokujwayelekile, futhi ngenxa yokuzivocavoca ukwandisa ukusetshenziswa kwemali ngu-250 kcal. Ukuqeqeshwa ohlelweni lwethu kukhulu kakhulu, futhi uzoshisa amafutha ngisho nokudla kuka 1800-2000 kcal. Ngesikhathi esifanayo, u-muscle mass uqala ukwanda, ngakho-ke linda izinguquko kumqulu wakho, hhayi isisindo.
NgoLwesibili
Ukuqeda izithiyo. Yakha egcekeni noma epaki izithiyo ezingu-6. Dlulisa umqhawulo ngaphandle kwekhefu kusukela ekuqaleni kuze kuphele kanye, bese uphinda. Oqalayo: Dlula inkambo yesithiyo izikhathi ezingu-3. Izinga eliphakathi: ukunqoba zonke izithiyo izikhathi ezingu-4-5. Izinga eliphakeme: Dlulisa umdwebo kasithupha.
1. "Ama-Classics". Dweba ithokheni inetha "amathrekhi" ama-6-9 m ubude. Ukuphakamisa amadolo akho nokusebenza ngezandla ngamandla, ugijime lonke igridi, isikhathi ngasinye ukubeka unyawo lwakho emgodini olandelayo.
2. Amaconsi kanye nokuguqa ngamadolo kuhamba. Khetha ingxenye yendlela phakathi kwezihlahla ezimbili noma izibonda. Ungabona futhi ibanga lakho, isibonelo ngamabhodlela epulasitiki. Kumele kube njalo ukuthi ukuphindaphinda kokugcina kwakunzima ukwenza, kodwa inqubo ayizange ihlupheke ngesikhathi esifanayo. Oqalayo: Dlula ibanga, uphakamise ngamadolo akho ngakwesokudla. Izandla ngemuva kwekhanda.
Izinga eliphakathi / eliphakeme: yenza ukuhlaselwa ekuhambeni. Hlala uqondile, izinyawo zihlangane ngokubanzi. Isifuba siqondisiwe, umshini ucindezelekile, izingalo ziboshwe esifubeni. Thatha isinyathelo esikhulu futhi uhlele ekuhlaselweni. Womabili amadolo kufanele aguqulwe cishe ema-angles angakwesokudla. Qinisa imisipha yamadokodo nezintambo ukulungisa imilenze yakho futhi ngokushesha uthathe isinyathelo phambili nomunye umlenze. Ngakho, hamba yonke indlela.
3. Ukuqeqesha amabhokisi. Donsa intambo phakathi kwezihlahla ezimbili noma izinsika ezingeni elingaphezu kwamahlombe. Hlala ohlangothini lwendophi. Qondanisa ucingo. Ukucindezela ngesandla, izintambo zibambe phambi kwesifuba, zifane nesimo sokuzivikela sebhokisi. Bhonqa amadolo, isinyathelo kuya endophi futhi "dive" ngaphansi kwalo, ngaphandle kokushintsha isikhundla kwezandla. Ngakho unqobe lonke ibanga.
4. Ukuphakamisa ebhentshini. Hamba ubheke ibhentshi noma idraki. Amagundane ububanzi behlangothini ngaphandle. Qondanisa ucingo. Beka izandla zakho esifubeni sakho. Hamba ngakwesokudla kunyawo, faka unyawo lwakho lwesokunxele. Bese uthatha isinyathelo emuva, phansi, ngesinyawo sakho sokunene, usethe ngakwesokunxele. Kungakapheli imizuzwana engu-30, yenza izinkampani ezivela ezinyaweni zokunene, bese kuthi ezinye imizuzwana engu-30 - kusukela kwesobunxele.
5. Ukugcina ibhola. Qaphela phansi umzila wokuqala, emva kwe-15 m - umugqa wokugcina. Sakaza amabhodlela epulasitiki angenalutho phakathi kwawo ngesikhathi esisodwa, u-3 m eceleni. Yichitha ibhola phakathi kwamabhodlela enyoka, uyihlasele emhlabathini ngomunye, ngakolunye uhlangothi, kusukela ekuqaleni kuze kube sekugcineni, bese ubuyela emuva.
6. Ukujula. Ngakapheli iminithi elingu-1, ugijima: imilenze emihlangothini - izandla phezulu, imilenze ndawonye - izandla ezinhlangothini. Cindezela njalo ukucindezeleka, futhi ugcine umhlane wakho uqonde.
NgoLwesithathu
Ukusheshisa. Qala nge-jog elula eminithi elingu-1. Bese usheshisa ngomzuzu owodwa. Eminye izikhathi ezingu-3, phinda ugijime ngokuhamba kancane nokusheshisa. Bese uhamba amaminithi amabili. Zonke ndawonye zizokwenza isikhathi sokuhamba kwemizuzu engu-10. Oqalayo: yenza izikhathi ezingu-2. Izinga eliphakathi: yenza izikhathi ezingu-3. Izinga eliphakeme: yenza izikhathi ezingu-4.
NgoLwesine
Ukuqeqeshwa kwesifunda. Yenza indlela eyodwa yazo zonke izivivinyo ngaphandle kokuphumula. Bese uphinda futhi. Umqali: yenza imibuthano engu-3 ". Izinga eliphakathi: yenza "imibuthano engu-4". Izinga eliphezulu: yenza "imibuthano engu-5".
1. Ukuboshwa kwezandla ngokumangalisa. Beka izinyawo zakho enkabeni ye-absorber yokudonswa kwenjoloba noma ibhande elihlanganisiwe. Thatha izibambo. Izintende zibheke phambili. Lungisa lo cindezela, uqondise esifubeni. Hambisa amahlombe ehlombe bese uhlehlisa phansi amahlombe akho. Gcina izingalo zakho bese udonsa amabhulashi emahlombe akho. Izindwangu kumele zibe namanje. Kancane kancane ubuyele esimweni sokuqala. Uphindaphinda izikhathi ezingu-15.
2. Ukuphakamisa izandla ezinhlangothini nge-absorber shock. Shiya umlenze owodwa ku-absorber eshaqisayo. Qondanisa ucingo. Izandla ukugoba kancane. Izintende zibheke ngaphakathi. Ngaphandle kokweqa izimbambo, ngomzamo wemisipha yamahlombe, phakamisa izingalo zakho ezinhlangothini ezingeni lamahlombe. Ungaligodli icala emuva. Kancane kancane ubuyele esimweni sokuqala. Uphindaphinda izikhathi ezingu-15.
3. Amaconsi endaweni. Vuka ngokuqondile. Imigqa ebubanzi behlombe, i-thorax iyaqondiswa, umshini ucindezelekile. Izandla ziboshelwe esifubeni. Thatha isinyathelo esikhulu futhi uhlele ekuhlaselweni. Womabili amadolo kufanele athambekele emangceleni efanele. Qinisekisa imisipha yamadokodo nezintambo ukulungisa imilenze yakho bese ubuyela esimweni sokuqala. Yenza okuphindaphindiwe okungu-15 kokuqala ngomunye, bese omunye umlenze.
4. Pushups, Hlala kuzo zonke ezine. Beka izingalo zakho kancane kunamahlombe akho, iminwe yakho ibheke phambili. Nciphisa isikhumba ukuze umzimba udale umugqa oqondile ukusuka ku-vertex kuya emadolweni. Bend the elbows ngakwesokudla, bese ucindezela. Uphindaphinda izikhathi ezingu-15. Uma ulungiselelwe kahle, yenza ama-push-ups, ungemi ngamadolo akho, kodwa ezinzwaneni zakho.
5. Plie (squat) bese uphonsa ibhola. Thatha basketball ngezandla zombili. Vuka ngokuqondile. Imilenze ibanzi kancane kunamahlombe, amasokisi athunyelwa kancane ezinhlangothini. Izingalo nebhola ziyancishiswa ngokukhululekile. Qondanisa ucingo. Yenza plie ngaphandle kokushintsha isimo somzimba nezandla. Lungisa imilenze yakho, ngenkathi uphakamisa izandla bese uphonsa ibhola. Ngaphandle kokunciphisa izandla zakho, mbambe futhi ubuyele esimweni sokuqala. Yenza okuphindaphindiwe kwezi-15 zalolu hlelo.
6. Gxilisa induku nge-absorber shock. Beka izinyawo zakho enkabeni ye-absorber yokudonswa kwenjoloba. Imigqa ebubanzi bamahlombe, izintende zibukeka ngaphakathi. Ukuqonda izibambo. Hambisa i-scapula, cindezela umshini. Gwema kancane amadolo akho bese ulindela phambili kusuka ezinqulwini zakho ngokuqondile. Umzimba kufanele uphambane nomhlabathi, izingalo eziqondile - wehlisa ngokukhululekile. Qinisekisa imisipha yangemuva, phonsa izingalo zakho ngaphezu kwehlangothini ezinhlangothini. Bamba kule ndawo, bese ubuyela ekuqaleni. Uphindaphinda izikhathi ezingu-15.
Isonto lesibili
NgoMsombuluko
Ukuqeda izithiyo. Njengolwesibili ngesonto lokuqala. Ukuphakama ebhentshini kuzothathwa indawo ye-jumping ngentambo ngomzuzu owodwa.
NgoLwesibili
Ukuqeqeshwa ngokuzikhethela. Khetha uhlobo lomsebenzi owuthandayo kakhulu.
NgoLwesithathu
Ukuqeqeshwa kwesifunda. Njengengane ngoLwesine ngesonto lokuqala. Esikhundleni sokuphakamisa izandla zakho ezinhlangothini nge-absorber shock, yenza ukukhishwa kwamasokisi akho. Vuka ngokuqondile. Imilenze ibanzi ububanzi ngaphandle, izinyawo ziyafana. Qondanisa ucingo. Beka izandla zakho esifubeni sakho. Qinisa imisipha yomlenze ongezansi kuya ezinzwaneni, uhlale futhi uhle kancane. Uphindaphinda izikhathi ezingu-15.
NgoLwesine
Ukuhamba / ukugijima. Izinga lokuqala: ukugijima - 400 m, ukuhamba - 400 m. Umgomo wakho: ama-3-4 ama-pair of interval. Izinga eliphakathi: ligijima - 1200 m, lihamba-400 m. Phinda izikhathi ezingu-2-3. Izinga eliphezulu: ligijima - 3-4 km. Ekupheleni kokuzivocavoca, shintshela iminithi elingu-1 namasethi amathathu we-push-ups angu-10.
Isonto lesithathu
NgoMsombuluko
Ukuqeqeshwa ngokuzikhethela. Noma yiluphi uhlobo lomsebenzi womzimba.
NgoLwesibili
Ukuqeqeshwa kwesifunda. Njengengane ngoLwesine ngesonto lokuqala.
NgoLwesithathu
Ukuhamba / ukugijima. Izinga lokuqala: ukugijima - 400 m, ukuhamba - 400 m. Umgomo wakho: ama-paires angu-4 wezikhathi ezinjalo. Izinga eliphakathi: ligijima - 1200 m, lihamba-400 m. Phinda izikhathi ezintathu. Izinga eliphezulu: ligijima - 4 km. Ekupheleni kokuzivocavoca, yenza amaqoqo amabili wezinguquko ezingu-20 bese u-20 up-ups.
NgoLwesine
Ukuqeda izithiyo. Njengolwesibili ngesonto lokuqala. Ukuqeqesha ngokuzikhethela kuzokwenza umehluko ekudlalweni kwezemidlalo futhi kusize ugweme ukulimala
Iviki lesine
NgoMsombuluko
Ukuqeqeshwa kwesifunda. Njengengane ngoLwesine ngesonto lokuqala. Esikhundleni sokuhlaselwa endaweni, yenza ukuhlaselwa emuva. Hlala uqonde, izinyawo zamaphethelo eceleni, izandla ezinqulwini. Hamba emuva uphinde ungene emgodini. Hamba, thumela isisindo somzimba emlenzeni osemva, bese ubeka omunye kuwo. Bese uthatha isinyathelo emuva komunye umlenze. Yenza ukuhlaselwa kuka-15 emlenzeni ngamunye.
Iviki lesi-5
NgoMsombuluko
Ukuhamba / ukugijima Izinga lokuqala: ukugijima - 800 m, ukuhamba - 800 m. Umgomo wakho ukunqoba izikhathi ezintathu. Izinga eliphakathi: ligijima - 1600 m, lihamba-400-800 m. Phinda izikhathi ezimbili. Izinga eliphezulu: ligijima - 5 km. Ekugcineni, yenza amasethi angu-4 okuphindaphindiwe kwama-push-up angu-4 futhi wenze ukuphikisana ngomzuzu owodwa.
NgoLwesibili
Ukuhamba / ukugijima. Izinga lokuqala: ligijima - 1200 m, lihamba-400 m, kanti-ke ama-push-ups angu-20. Umgomo wakho: izikhathi ezingu-4-5 ezinjalo. Izinga eliphakathi: ligijima - 800 m, kanti-ke ama-push-ups angu-15 namaphesenti angu-30. Phinda izikhathi ezingu-5-6. Izinga eliphezulu: ligijima - 800 m, bese kuthi ama-push-up angu-20 namaphutha angu-50. Phinda izikhathi ezingu-5-6.
NgoLwesithathu
Ukuqeda izithiyo. Njengolwesibili ngesonto lokuqala.
NgoLwesine
Ukuqeqeshwa ngokuzikhethela. Zama okuthile okusha ngokuphelele kuwe. Ukushintsha izinhlobo ezahlukene zokuqeqesha, uzothola imiphumela emihle
NgoLwesibili
Ukuqeqeshwa kwesifunda. Njengengane ngoLwesine ngesonto lokuqala. Yenza kube nzima ukucindezela. Uma ubujwayele ukuthembela emadolweni akho, manje - kumasokisi. Ngezinga eliphakeme lokulungiselela: faka izinyawo zakho ebhentshini noma ibhokisi elizinzile bese ucindezela kule ndawo.
NgoLwesithathu
Ukuqeda izithiyo. Njengolwesibili ngesonto lokuqala. Noma yiziphi izithiyo zingashintshwa ngokugxuma ohlangothini. Khetha ingxenye yethrekhi phakathi kwezihlahla ezimbili noma ubeke ibanga. Yima eceleni, ubeke izinyawo zakho ububanzi bamahlombe. Icala lihlehlisiwe kancane. Izigqoko nezingalo zigobile, zibambe phambi kwesifuba, kokubili ukuvikelwa. Thatha isinyathelo ohlangothini olulodwa ngonyawo olulodwa, bese unamathisela omunye. Ngakho unqobe ibanga kuze kube sekupheleni, bese-emuva. Amaqhubu awaqedi ngokugcwele, konke ukuqhuma kuzama ukwenza ku-semicircle.
NgoLwesine
Ukuqeqeshwa ngokuzikhethela. Unganika okuthandayo kunoma yiluphi uhlobo lomsebenzi womzimba. Ekupheleni, hamba ngesimo sokuvivinya umzimba, njengoMsombuluko 1 ngesonto. Qhathanisa imiphumela.