Ngenxa yalokho, umsele wokukhathala uqhubekela phambili, futhi inzalo ekuqeqeshweni iyafa. Konke lokhu akuzange kwenzeke kuwe, senze uhlelo oluyinkimbinkimbi oluzokhuthaza ukuguquka kwemithi, kanye nokuqinisa isisusa samakilasi. Qala ngemisebenzi emihlanu eyisisekelo yamandla. Uma usulungile, funda okulandelayo, uthuthukise kancane kancane inamba yezindlela futhi ubekezele. Engeza ukuqeqeshwa kwe-cardio, uhlelo lwalo olwakhiwe ngokwendlela yokukhula kancane kancane. Uma uhlanganisa zonke lezi zakhi, ukuvumelanisa nesifiso sokuqhubeka nokuhlanganyela emzimbeni uzoqinisekiswa kuwe. Ake sithole ndawonye ukuthi singasebenzisa kanjani umzimba ukuze sisuse amafutha kusuka okhalweni.
Siphuthumisa umzimba
Qala ngamaminithi angu-5-10 we-cardio low intensity. Qeqesha izikhathi ezintathu ngesonto, uphumule okungenani usuku olulodwa phakathi kwamakilasi.
Ukuphindaphinda, izindlela nokucindezela
Izinga 1. Uma uqala, yenza ama-1-2 amasethi okuphindaphindiwe kuka-10-15 wezivivinyo eziyisisekelo ezi-5 kulokhu. Ngemuva kokusebenza konke okungu-4-5, ukwandisa umthwalo ngo-10%. Ngemuva kwenyanga, ungaya ezingeni 2. Uma umthwalo uphindaphindana nokuqala, faka ama-exercises angu-3 ngaphezulu.
Izinga 2. Uma usebenzise isikhathi esingaphezu kwezinyanga ezintathu, landela amasethi angu-2-3 okuphindaphindiwe kwezi-8 zezivivinyo eziyisisekelo. Ngemuva kokusebenza oku-4, ukwandisa amandla ngo-10%. Ngemva kwenyanga, sebenzisa izivivinyo ezengeziwe ezingu-3. Ekupheleni kwesigaba samandla, yenza amaqoqo amabili okuphindaphinda oku-15 kwanoma yikuphi ukuzivocavoca komshini, isibonelo "ibhayisikili". Ukushaya. Donsa amaqembu omzimba oyinhloko, ubambe ngamunye ululaze imizuzwana engu-15-30.
Izenzo eziyisisekelo
Ukuxuba okuhlanganisiwe. I-quadriceps, imisipha yamasosha kanye nasemhlane kwethanga. Beka ibhentshini lokuzivocavoca phakathi kwezimpawu ze-simulator ukuze ukuphela kwayo kutholakale ngqo ngaphansi kwe-crossbar. Hamba emuva emuva emgqeni wesigxobo (izinyawo zamaphethelo eceleni ubude buka-45 cm), yibophe ngokubamba okuphezulu. Ngenkathi ubambelela ucindezela ngokujulile, wehla kuze kube yilapho amathanga ahambisana nendawo. Hamba kancane kancane endaweni yokuqala bese wenza indlela engu-1. Bese uhambisa izinyawo ngaphansi kwebha, uzibeke kabanzi kunamahlombe bese uvula amasokisi angu-45 °. Bhonqa ngamadolo bese wenza isikhala esincane, uzama ukuthinta izintambo zebhentshi. Hlela futhi uphinde. Ukuqala kokulinganisa: kufika ku-12 kg.
Burn fat, ukuthuthukisa ukukhuthazela
Khetha noma yiluphi uhlobo lomsebenzi we-aerobic. Kungaba ukugijima noma ukuhamba, ukubamba intambo, ukudansa, ukwenza i-cardio. Futhi ungakhohlwa mayelana nokushisa-up nokushaya.
I-elebow cable ngentambo
Imisipha yengxenye ephakathi ngemuva, emuva kwamahlombe, i-biceps nomsebenzi wokunyathelisa. Beka ibhola lokuzivocavoca kancane ngakwesokunxele kwesitimela sokudonsa ikhebula kude nendawo eyodwa. Namathisela isibambo ebhodini eliphansi. Ncike ebholeni ngesondo lakho lesobunxele nangengalo yesokunxele. Bamba isibambo ngesandla sakho sokunene esiklanyelisiwe, isundu sibheke ngaphakathi, ngemuva kuqondile, umshini ucindezelekile. Ukujikijela isigqoko, udonsa isibambo phansi kwesifuba, amahlombe kanye nezintambo azivezi. Khulisa kancane kancane ingalo yakho, yenza konke okuphindaphindiwe. Shintsha izandla zakho uthathe enye indlela. Ukuqala kokulinganisa: 5-10 kg.
Lunge nge-traverse ye-reverse ye-traction
Kukhona ama-quadriceps, imisipha yamadokodo, emuva kwamathanga, amathole nokucindezela. Beka isiteji-esiteji kude no-m kusuka ku-simulator ye-cable. Namathisela isibambo ebhodini eliphansi. Hamba emuva emuva kwesinyathelo futhi ubhekane nesimo simulator, ngezandla eziqondile ukuqonda isibambo. Beka inyawo lokunene ngakwesokunene kwesiteji, cindezela ucindezela bese ususa ama-blades. Yehla emgodini ukuze ibhande elingakwesokunxele liphezu kwe-ankle, futhi elilungile - libuke phansi, ungaphenduli izinkalo zakho. Lungisa imilenze yakho futhi wenze indlela eyodwa kuqala kuqala, bese umlenze owodwa. Ukulinganisa kokuqala: 10-20 kg.
Ama-dumbbells amancane
Imisipha yesifuba, phambili kwamahlombe, i-triceps nomsebenzi wokucindezela. Hamba ngamadolo akho. Amandla ancike ezintwini ezinesisindo esingamasentimitha angu-4-5 kude nakakhulu kunamahlombe. Qondanisa ucingo. Umzimba kufanele ulungise umugqa oqondile kusuka ekhanda kuya emadolweni. Ngehla, sasaza izintambo zakho ezinhlangothini ukuze ubeke ezingeni. Qondanisa izingalo zakho, ubuyele esimweni sokuqala. Phinda.
Ukunikeza izandla zakho
Umsebenzi we-biceps, kanye nengenhla engenhla. Hlala uqonde, faka izinyawo zakho ububanzi bamahlombe, izandla ezinama-dumbbell ziwehla ngokukhululekile emzimbeni, izintende zibheke phambili. Ukujikijela ama-elbows akho, ukudonsa ama-dumbbell emahlombe akho. Nweba izintende zezandla ngaphakathi bese ucindezela phezulu, futhi ungaphenduli ama-wrists akho. Buyela esimweni sokuqala bese uphinda. Izisindo: ama-dumbbells angu-2-6 kg.
Ukuvivinya okunzima
Vuka ebhentshini
Umsebenzi we-Quadriceps, kanye nemisipha yamasosha kanye nasemathangeni. Faka unyawo lwakho lwesobunxele phakathi kwebhentshi, elilungile-lithembele ezandleni zakho. Ama-dumbbells agxiliwe emahlombe. Phuma unyawo lwakho lokunene bese ukhuphuka ebhentshini, udlulisele isisindo somzimba ngakwesokunxele sakho. Bese ugoqa idolo elifanele bese uliphakamisela ezingeni lethanga. Ngaphandle kokuhambisa unyawo lwesokunxele, buyela esimweni sokuqala. Yenza enye indlela kuqala ngeyodwa, bese enye inyawo. Izisindo zokuqala: ama-dumbbells angu-1-4 kg.
Phendulela ukudonsa ikhebuli phambi kwakho
Yenza emva kokuzivocavoca kwesibili. Imisipha yesifuba, ingxenye yangaphakathi yamahlombe kanye nomsebenzi wesisu. Namathisela i-crossbar engxenyeni engezansi ye-simulator yekhebula. Sukuma simulator nge-back yakho 30 cm kude naye, ububanzi begceke ububanzi ngaphandle. Ukubamba umthamo ophakathi kwe-crossbar, ikhebula lidlula phakathi kwemilenze.
Push-up on ibhola lokufaneleka
Yenza ngemuva kokuzivocavoca 5. I-triceps, imisipha yesifuba esingenhla, umsebenzi wamahlombe nomsebenzi wesisu. Thetha ngezandla zakho eziqondile ebhokisini, izandla phezu nobubanzi bamahlombe. Bese ubuyela emuva kancane, imilenze ibanzi ngokubanzi. Qondanisa ucingo. Ngenkathi ugoqa izingalo zakho, wehla phansi, ngenkathi ugcina izimbongolo zakho zisondelene nomzimba ngangokunokwenzeka. Buyela esimweni sokuqala bese uphinda. Ukwandisa umthwalo, uncike emasokisini, hhayi ezinyaweni ezigcwele.
6 izimfihlo
Imisipha - lesithando somlilo, lapho amafutha ashisa khona. Ukwakha ngempumelelo imisipha yomzimba, ukuqeqeshwa yedwa akuwanele. Kubalulekile futhi ukuqapha ibhalansi yokudla nokudla amaprotheni anele. Ukudla okuncane kakhulu kubangela ukuba umzimba ushintshe indlela yokusebenza "yokonga", ngenxa yalokho, isisombululo sinciphisa. Yidla njalo futhi kancane kancane, kahle - izikhathi ezingu 6 ngosuku. Ngalesi simo, ungagcina ushukela wegazi futhi ugweme ukudla okudliwayo. Yondla umzimba wakho ngokudla okwenziwe ngokwemvelo futhi unciphise ukusetshenziswa kokudla okucwengileko (okumnandi nofulawa). Udinga okungenani amahora angu-8 okulala ngosuku. Hlela isikhathi sakho, gxila kulokho okwenzekayo futhi ungazibeka engozini.