Ngakho kamuva akuzange kube bubuhlungu obuhlungu, sathuthukisa le nkimbinkimbi yokuveza imikhosi engu-20, okuzoqinisa nokuphakamisa ithoni yemisipha yomzimba wonke. Akudingeki uchithe amahora amaningi ejimini: emva kwakho konke, ungenza uhlelo lwethu ekhaya. Konke okudingayo yizimbumbulu. Ngaphezu kwalokho, ukufunda lokhu kuyinkimbinkimbi - izimbalwa ezincane. Izivivinyo ezimbili eziyisihlanu, cishe, usuvele waziwa - yilo ukudonsa kwesisindo ngesandla esisodwa kanye nokuphambana. Ezinye ezintathu ziyizivivinyo ezihlangene, eziqukethe ukunyakaza okungama-2-3 okuthuthukisa amandla amaningana amaqembu omzimba. Mhlawumbe nabo bayazi. Ngokunyakaza okuhlangene okunjalo, wenza umzimba owodwa ngesikhathi esisodwa njengomunye, ngaphandle kokuphazanyiswa phakathi kwezindlela, okugcina isikhathi. Ngaphezu kwalokho, ushisa ama-khalori amaningi, uphoqelela imisipha nenhliziyo ukuba isebenze ngokwengeziwe. Kunezizathu eziningi zokuthi kungani ama-dumbbell asebenza kahle futhi asindisa isikhathi esiningi kunamandla simulators. Ukuzivocavoca emgqeni wamahhala kudinga ukuzibandakanya kwamasipha omzimba kanye nemisipha ephansi ukuze uzinze umzimba. Lokhu kunikeza umthwalo owengeziwe. Kodwa asifuni ukukukhathaza ngemininingwane. Ngemuva kwakho konke, siyazi ukuthi usheshe kangakanani.
1. Ukuhlanganiswa kwama-squats, ukugoqa kwezandla nokucindezela. Ukuzivocavoca kuqinisa imisipha yamagqabhagqabha, emaceleni nangemuva emaceleni, ama-biceps, imisipha yehlombe nasemhlane ngemuva. Thatha ama-dumbbells ezandleni zakho. Yima impela, izinyawo zihlangene-hlukana, izingalo zikhululekile ngokukhululeka emzimbeni, izintende zibheke ngaphakathi. Nciphisa imisipha yomshini, ngenkathi umgogodla kufanele ube endaweni engathathi hlangothi. Dlulisa isisindo somzimba ezithende bese wenza ama-squats, ukuze izinqamu zicishe zifane nendawo. Lungisa imilenze yakho. Bendza ama-elbows akho bese udonsa ama-dumbbell emahlombe akho. Gcina ama-elbow akho ngaphansi kwamahlombe akho. Lungisa izingalo zakho ngqo. Kulokhu, ama-blades kufanele axhumeke. Buyela esimweni sokuqala. Yenza ama-2-4 wezinombolo ezingu-8-12.
Ukungafani kwesilwane esijulile nokuphakamisa izandla ezinhlangothini. Ukuzivocavoca kuqinisa imisipha yezingxenyeni zangasese nezangemva kwezintambo, izintambo, izinyembezi, ingxenye ephakathi kwamahlombe; Umzimba ugcina imisipha yangemuva kanye nabezindaba. Isikhundla sokuqala sifana nokusebenza kwangaphambilini. Yenza isinyathelo esikhulu ngokuhamba phambili ngonyawo olufanele, bhonqa idolo elifanele bese uphonsa emzimbeni. Ibhande elifanele kufanele libe ncamashi ngaphezu kwesigqoko sokunene, idolo lesokunxele ligobile, isithende singathinti phansi. Hlelela phambili kusuka ezinkalweni bese udonsela phambili izingalo eziqondile ukuze izimbongolo zingene ngemuva kwe-shin efanele. Ukunyakaza ngonyawo lwakho lwesokunxele, lungisa imilenze yakho bese ubuyela esimweni sokuqala. Bese uphakamisela izandla zakho ezinhlangothini ukuze uphathe izinga. Kule nkinga, izigqoko namadolo kufanele kulungiswe kancane, kanye nezibhamu - ezingeni lezintambo. Gweba izingalo zakho bese ubuyela esimweni sokuqala, bese uphinda lo msebenzi ngokunyathela kwakho kwesokunxele. Yenza izinsimbi ezingu-2-4 zokuphindaphindiwe ezingu-8-12 (ukuphindaphinda okukodwa kuyisici esivela emibili imilenze).
Uhlelo lomsebenzi
Isisekelo. Qala ngamaminithi angu-2-3 wokufudumala: fana nesinyathelo esisheshayo noma wenze ezinye izindlela zokuzihlanganisa kwethu, kepha ngaphandle kwama-dumbbells. Ngemuva kwekilasi, donsela wonke amaqembu amakhulu ama-muscle, ubambe isonto ngalinye ngamasekhondi angu-20-30. Indlela yokukhetha umthwalo. Uzodinga amaphuzu amaningana ama-dumbbells avela ku-2 kuya ku-7 kg. Ngokuzivocavoca ngalunye, kufanele ukhethe umthwalo, lapho uzothola khona kunzima ukukwenza, kodwa ungenza konke okuphindaphindiwe ngokufanele. Njengoba amaqembu amathunjwa amaningana asebenza lapho enza umzimba ohlangene, uzodinga ukuzivocavoca ngomthwalo obuncane kunokuba ngabe wenza izivivinyo ezilula. Ngamanye amazwi, uma wenza izihlalo ezinama-kg angu-7, futhi ugoqa izandla zakho - ngezingqimba ezingu-5 kg, bese udinga ukwenza inhlanganisela yama-squats, ukugoba izandla bese ucindezela ngama-dumbbells angu-5 kg. Ngakho-ke, ekusebenziseni ngalunye, izisindo zenziwa yizintuthwane ezibuthakathaka kakhulu ezihlangene. Ukuqinisa imisipha. Yenza le nkimbinkimbi izikhathi ezingu-2-3 ngesonto, ukuphumula okungenani usuku olulodwa phakathi kwamakilasi. Umgomo wakho ukwenza ama-2-4 wezinombolo ezingu-8-12, ukuphumula amasekhondi angu-45 phakathi kwamasethingi. (Ukumboza amaminithi angu-20, yenza amasheya amabili.) Uma lokhu kulula kuwe, ulethe inombolo yokuphindaphinda kwendlela ngayinye eya ku-15 noma ukwandise umthwalo. Yebo, uma ungenaso isikhathi samakilasi nhlobo, kanye ngesonto, landela indlela engu-1 kusuka kokuphindaphindiwe kuka-10-15 kokusebenza ngamunye. Indlela eya empumelelweni. Uma uqinisa imisipha, ukwandisa umthwalo. Ukuze ugweme ukulimala nokukhathazeka, shintsha uhlelo njalo emavikini angu-4-6. Ukuze wenze lokhu, ungaphula ama-exercises amathathu okuqala (ahlangene) abe yizinto ezihlukile. (Isibonelo, ku-Exercise 1, uzoqala ukwenza ama-2-4 we-8-12-sits ups, ke-inani elifanayo lokuguqa kwezandla, futhi emva kwalokho - inombolo efanayo yezingcindezi.) Noma emva kwamasonto ambalwa, iya kwesinye isakhiwo samandla, uphinde usebenze inyanga futhi buyela kulezi zivivinyo.
3. Ukubulawa kwesibhamu kanye nevemvane esivela kuleso sikhundla zigobile. Ukuzivocavoca kuqinisa imisipha ngemuva kwethanga, izibhamu, emuva kwamahlombe nasemhlane ngemuva. Beka imilenze eqondile ebubanzi bamahlombe, izandla ezinama-dumbbell phambi kwezinqulu, izintende zibheke emuva. Qinisekisa imisipha yomshini bese ususa i-scapula. Ngenkathi ubambe umgogodla endaweni yokungathathi hlangothi, gxilisa phambili kuze kube yilapho uzizwa ukuthi izidumbu zasemuva kwamathanga zilula kangakanani. Bese uguqa ngamadolo akho, uxhuma i-scapula bese wenza "uvemvane": vusa izingalo zakho ezinhlangothini, ugobe kancane. Qinisekisa imisipha yamasosha bese ubuyela esimweni sokuqala. Yenza ama-2-4 wezinombolo ezingu-8-12.
4. Thrust nge isandla esisodwa. Ukuzivocavoca kuqinisa imisipha emaphakathi emhlane, ngemuva kwamahlombe nakwezinga elithile le-biceps. Thatha isigumbulu ngakwesokunene sakho. Beka izinyawo zakho ububanzi bamahlombe akho. Thatha isinyathelo phambili ngonyawo lwakho lwesobunxele uphinde ungene emzimbeni. Beka ingalo engakwesokunxele egobile elangeni phezu kwethanga lomlenze wesokunxele. Hlelela phambili ngokuphansi ngangokunokwenzeka ukuze ingxenye engaphezulu yomzimba ivame ukufana nendawo. Isandla sokunene siyancipha ngokukhululekile, isundu sibheka ngaphakathi. Qinisekisa umshini ukuze ikhanda, intamo, emuva kanye nezinqamu kungenye line. Xhuma amahlombe ehlombe, uphazamise imisipha yangemuva futhi ngomzamo udonsela phezulu futhi phezulu ukuze i-dumbbell isisezingeni lesikhumba. Qondanisa ingalo yakho uphinde uphinde uphinde uphendule izikhathi ezingu-8-12. Yenza izinketho ezingu-2-4 zezinombolo ezingu-8-12 esandleni ngasinye (ungakhohlwa ukushintsha imilenze).
Indlela yokushisa ngokushesha ama-khalori amaningi
Ukubulala izinyoni ezimbili ngetshe elilodwa, okungukuthi, ukushisa ama-khalori amaningi ngesikhathi esifushane, ungakwazi, ukuguqula ukuqeqeshwa kwakho ibe yinkimbinkimbi enkulu yokuzivocavoca kwe-cardio namandla. Khetha enye yezinhlelo ezingezansi, noma wenze kokubili ngokunye ukuvimbela imisipha ukuba ingasetshenziswa.
Uhlelo 1
Ngemuva kwemizuzu engu-5 efudumele, funda indlela engu-1 kusuka kokuphindaphinda kuka-10-12 kokuzivocavoca ngalunye ngama-dumbbells kulokhu kulandelwa. Lona umjikelezo owodwa. Ungathathi ikhefu emva kokuqeqeshwa kwamandla, imizuzu engu-3-5, usebenzise umzimba wama-cardio (khetha noma yikuphi ukuvivinya umzimba ovela ohlwini olungezansi) ngokuphakama okuphakathi noma okuphezulu. Ngemuva kwalokho, ngaphandle kokuphazanyiswa, wenze omunye umjikelezo wokuzivocavoca amandla, bese-umzimba we-cardio imizuzu engu-3-5. Uma isikhathi sivumela, phinda lolu hlelo futhi. Ekupheleni komsebenzi, faka imisipha.
Uhlelo 2
Qala nge-5-minute yokufudumala-up. Bese ulandela indlela engu-1 yazo zonke izivivinyo zamandla, wenze umzimba wokuzivocavoca emva komunye wabo ngomzuzu owodwa. Lokhu kuzoba umjikelezo owodwa. Phinda lo mjikelezo kanye noma kabili. Ekupheleni komsebenzi, faka imisipha. Ukuzivocavoca umzimba
• Uhamba endaweni: imilenze ihlukaniswe - imilenze ndawonye.
• Ngokunye ukuphakamisa amadolo.
• Ukunyuka kuya esiteji (ukuphakama kwesinyathelo noma ibhentshi kufanele kube ngu-15-25 cm).
• Intambo yokuqhuma.
• Amaklasi kunoma yiliphi i-cardio: ibhayisikili elimilayo, "isiteleka esithintayo", umqeqeshi we-elliptical noma isiteji sokubhala.