Kubandakanya ngenxa yezivivinyo eziningana ebhalansi. Uzozenza zimi ngomlenze owodwa, okuzokwenza imisipha igcine ibhalansi futhi isebenze ngokwengeziwe. Lokhu kuyinkimbinkimbi kuzoba namandla kakhulu futhi kuqala! Joyina uhlelo lwethu lwe-bikini futhi, kungakhathaliseki ukuthi lukhuni kangakanani, khumbula: ngalowo nalowo owenziwe uphinda wenze isinyathelo ngokuya phambili, kumfanekiso wephupho lakho. Phela, ukuzivocavoca umzimba ukunciphisa isisindo kuzosiza noma yimuphi intombazane ukuba ibe yinkosikazi!
Uhlelo lokuqeqesha
Yenza le nkimbinkimbi kathathu ngesonto, kodwa hhayi usuku nosuku. Okokuqala, cindezela imizuzu engu-5, uzinike noma yikuphi umthwalo we-cardio, bese wenza izivivinyo ngokuhlelekile, ngamunye ngokuphindaphindiwe kuka-10-12. Hlanganisa phakathi kwabo imizuzwana embalwa ukuze uphinde uphefumule.
Uzodinga: i-pair of dumbbells enesisindo se-4-5 kg sokulinganisa, isiteji-esiteji noma ibhentshi ibhola elilinganiselwe elilinganisa 1.5-3 kg; i-dumbbell enesisindo esingama-1.5-2.5 kg.
Nge-retraction
Imisipha yemilenze namathambo isebenza.
Ngenxa yokuzivocavoca umzimba okwehliswa kwesisindo ungangena efomeni elisha maduzane! Thatha ngesandla ngasinye isilwane esinesisindo esingama 4-5 kg bese ugcina phambi kwakho, ezingeni lamathanga, izintende uzibeke kuwe. Vuka imilenze yakho ngokubanzi kunamahlombe akho, donsela izinzwane zakho bese uhlala phansi. Qhubeka, uthathe unyawo lwakho lokunene emuva. Ukumisa, ubeke izinyawo futhi futhi, uhlale phansi uphinde uphinde, uphinde ubuye umlenze wesokunxele. Qhubeka ukwenza umsebenzi, ukushintsha imilenze ekuphindaphindiwe ngakunye.
Sula phezu kwekhanda lakho
Imisipha yehlombe isebenza
Hlala phansi, amadolo aguqe, izinyawo phansi. Ngesandla ngasinye, thatha i-dumbbell enesisindo esingu-4-5 kg. Bendza izandla zakho ezinhlangothini, ziphendulele izintende bese ziphakamisa ukuze izingxube zibheke ezinhlangothini zikhona emgqeni wehlombe. Ukwenza ucindezela, uqondise izingalo zakho uphinde uphakamise ama-dumbbell ngaphezulu kwekhanda lakho. Yehlisa bese uphinda.
"I-Hammer" nge-twisting
Imisipha yemilenze, izintambo nemisebenzi ye-biceps.
Thatha ngesandla ngasinye esitokisini esinesisindo esingama 4-5 kg bese ubadlula emzimbeni, izintende ziqondiswa kuwe. Faka izinyawo zakho ebubanzi bamahlombe akho, uhlale phansi. Sukuma, ubeke unyawo lwakho lwesobunxele ngakwesokudla uphendule isisindo emahlombe akho. Thatha isinyathelo ngonyawo lwakho lwesobunxele ohlangothini, ubuyele endaweni ye-squat futhi uhlehlise ama-dumbbells, bese uphinda. Phakathi, shintsha umlenze: qala ukunamathela bese ubuyela emuva ngakwesokudla.
I-Push-ups kusukela esiteji-esiteji
Imisipha yokusebenza yesifuba, i-triceps, i-muscle-stabilizers.
Gcizelela izandla zakho esiteji sesiteji noma ebhentshini, izintende ziphakame kancane kunamahlombe, futhi uthathe isikhundla sebha. Umlenze wesokudla uphindiselwa emuva ekuphakameni kwethanga, udonsa ithole. Ukujikijela ama-elbows akho, uphonsa isifuba sakho e-steppe. Lungisa izandla zakho uphinde uphinde. Phakathi nendawo, shintsha umlenze, wehlise ngakwesokudla uphinde ubuye ngakwesobunxele.
Ihlelwe emthambekeni
Thatha ngesandla ngasinye isilwane esinesisindo esingu-4-5 kg, sithembele phambili kusuka ku-hip ne-squat nje. Nciphisa izandla zakho zangakwesokudla phambi kwakho, izintende zifakwe ezinyaweni. Gudluza izimbongolo ezinhlangothini, uphinde uhoxise izinkalo, kodwa ngaphandle kokuzisakaza ezinhlangothini, uqondise izingalo zakho, ubuyele esimweni sokuqala bese uphinda.
Izingozi zokuphakamisa izigqoko
Imisipha yemilenze, izikhwebu namahlombe ukusebenza.
Thatha ibhola elilinganiselwe futhi, welule izandla zakho phambi kwakho, ulethe ekuphakameni kwamahlombe. Yenza i-lunge inyawo lesokunxele phambili, ngenkathi uphakamisa ibhola phezu kwekhanda lakhe. Sukuma, uphakamise idolo lakho langakwesokudla phambi kwakho futhi uhlehlise ibhola ukuze uhlombe izinga. Lunge ngesinyawo sokunene futhi uphinde ugcwalise umsebenzi ukuze uqedele ukuphindaphinda.
Ukuguqa ingalo yesiphambano
Imisipha-stabilizers ne-triceps isebenza.
Thatha i-dumbbell enesisindo esingama-1.5-2.5 kg ngakwesokunene bese ulala emhlane wakho, umlenze wakho wokunene ugobile emadolweni, unyawo phansi, uhlangothi lwesokunxele luvuswa. Thatha isandla sakho sokunene sibheke phezulu, isundu sibheke phambili. Ukunciphisa i-dumbbell kuya ehlombe lesokunxele, uyibophe emgqeni. Lungisa ingalo yakho bese uphinda. Phakathi kwendlela, shintsha isandla sakho.
Ukunciphisa umlenze okuhlukile
Ukusebenza kwe-muscle-stabilizers.
Thatha ibhola elilinganiselwe futhi, uphakamise phezu kwekhanda lakho, ulale emhlane wakho, imilenze iqonde. Manje bhidliza phansi bese uphakamisa ibhande lakho lesobunxele, ngenkathi uphakamisa ikhanda lakho namahlombe bese wehlisa ibhola phambi kwesinxele sakho sobunxele. Bend the knee (unganciphisi imilenze yakho!) Futhi welula izingalo zakho nebhola phezu ikhanda lakho cishe ezingeni izindlebe zakho. Kuphindaphinda okulandelayo, thatha idolo lakho langakwesokudla.
Ungakhohlwa mayelana ne-cardio!
Zama ukunikeza okungenani izikhathi ezingu-5 ngesonto ubunzima obunzima enhliziyweni, okushisa 250-500 kcal ngeseshini. Thatha ukuqeqeshwa kwamaminithi angu-55, ongabamba kunoma yimiphi imishini ye-cardiovascular and lapho uzoshisa amakholori angaphezu kuka-500. Akukwanele yini kuwe? Engeza ukumelana, isivinini, noma okuncane kokubili.