"Hockey" yenyuka
Iimisipha zemilenze kunye nezibhokolo zisebenza. Yimele ibhekane nekredi, iinyawo ziphakanyiswe ububanzi beenyawo, izandla ezisezinqeni. Khanda kancane umlenze okhohlo emadolweni, faka unyawo olunene kwisinyathelo sesibini kancinci ngakwesobunxele kumlenze wesobunxele (inyathelo liya phambili phambili). Gweba umlenze wokunene, ngelixa uthabatha unyawo olungasekhohlo ulibeke eceleni kwesokudla. Thatha inyawo emva kwenyawo lakho lokunxele, ngoko-ngokufanelekileyo uze uphinde usebenze imizuzwana engama-30. Bese uyenze nje kwelinye icala.
Ukushushuluza kwelanga
Imisipha yangemuva, amahlombe, iintambo, imilenze kunye nomsebenzi wokushicilela. Hlaziya i-center ye-absorber absorption yento engentla kwentloko, imele ibhekane naye, iinyawo zeenyawo zecala ngaphandle. Thatha ngesandla ngasinye isonga sokumangalisa kwaye ushuphe phambili kwaye udibanise. Iintendelezo "zibukeka", i-tape iqinile. Hlala phantsi ukuze izandla zakho zenze umgca omnye kunye nomzimba. Gcina izandla zakho zichanekileyo, kodwa zingacacisi kwiinqumlo, zinciphisa u-right-down, kwicala. Buyela kwisimo sokuqala uze uphinde ngesandla sakho sasekhohlo. Qhubeka ngokutshintsha amacala.
Ukuzinza Ukuzivocavoca
Amagqabini ububanzi bamagxa, izandla ngeenyawo zakho ezisekhohlo, wenze umphunga phambili, wehla ude umlenze wasekhohlo uhambelana nomgangatho. Gweba imilenze uze wenze ukuhamba phambili, ufike ngakwesokunene sakho kwaye uphakamise sakho sasekhohlo. Phinda imizuzwana engama-30, emva koko ulandele umsebenzo ukuya kwelinye icala. Ukuxiliswa kwemisipha kunye neengalo zengalo. Yamkele i-bar ye-bar. Nciphise umgca wokunene kumhlaba, ngoko-ke, ngakwesobunxele, fakela izandla zakho ezinqabeni, - iintendelezo zijoliswe komnye nomnye. Beka intendeni yesandla emhlabathini, ngokokhohlo. Gweba iingalo zakho uze ubuyele kwindawo yokuqala. Phinda kwakhona.
Izikwere ezinemilenze eqondileyo phambili
Ukuxiliswa kwemisipha, imisipha yamathambo kunye nemilenze isebenza. Sukuma, imilenze ibanzi ububanzi ngaphandle, izandla emva kwentloko, iindlovu ziqhawule umtshato, zehla kwi-squat. Gweba umlenze wakho wokunene, wenze "i-punch" phambili, phawula kuwe. Emva koko wabeka unyawo lwakho lokunene emgangathweni phambi kwakho. Ukuhlala kwi-squat, udlulisele ubunzima kumlenze unene kwaye usebenzise "ukukhaba" ngenyawo lwakho lwesobunxele. Qhubekani ukwenza umsebenzi ngokuguqula imilenze.
"Phonsa phezu kwentloko"
Iimisipha-zizinzi, izihlunu zamasemva kunye namahlombe asebenza. Namathisela umgca omnye wokumangalisa into into echanekileyo kwinqanaba le-ankle uze uhlale ngasecaleni lesobunxele, imilenze iyahlukana kakhulu, amadolo aphelile. Ukubamba ngokuqinisekileyo ukubambisa ukutshatyalaliswa kwezandla zombini, ukuyigcina kwicala lasekhohlo kwinqanaba lomlenze, umzimba uphendukele ngakwesobunxele, iingalo ziboshwe kancane kwiintambo (ukuxhatshazwa kwezinto ezixhasayo). Chaza ingalo ye-arc arc ngaphezu kwentloko yakho, ukuyidonsa ukuya emadolweni okunene kunye kunye nokuguqula unyawo lwakho lwesobunxele uphendule umzimba. Phinda uguquke ukuze ubuyele kwindawo yokuqala. Phinda imizuzwana engama-30. Yenza umsebenzi ngenye indlela.
"Ukuqala okuphantsi"
Imisipha yemilenze, izibonda, amahlombe, iingalo, isifuba kunye nezihlunu-ezizinzileyo zisebenza. Thatha i-pose ye-strap, i-wrists ifumaneke phantsi kwamagxa. Yenza unyawo lokunene "isinyathelo" ngakwesokunene, ngokukhawuleza uqhubele phambili ngakwesokunxele. Phinda uhamba, kodwa ngeli xesha uhambele phambili umlenze wakho wesobunxele nangengalo ekunene. Qhubekani, kunye nenyathelo "ngalinye".
Ukutshisa iikhalori ezili-600 ngeyure!
Lo msebenzi uphazamisa phakathi kwamaxesha omthwalo ophezulu kunye ophakathi, ukunyanzelisa ukuba unike okusemandleni akho. Le nguqulo ye-aerobic umzimba ayitshitshisi ioli. Ukwenza ube nzima, kuphucula intliziyo nemiphunga. Ngoko, kwiiveki ezimbalwa unako ukwandisa umthwalo. Oku kuya kukuvumela ukuba utshise iikhalori ezininzi ngaphandle komzamo ongakumbi. Landela isicwangciso sethu, senze nayiphi na i-cardio okanye ngaphandle. Ukuqhubela phambili ukwandisa ubuchule bokuzivocavoca kunye nokuzivocavoca kwekhaya ukulahlekelwa ubunzima, ukongeza ukunganyangeki, ukwandisa i-angle of inclination, isivinini.
Ukuhlaselwa okuhlangene kwizitepsi
Imisipha yamatye kunye nemilenze isebenza. Yima ngakwesokudla kwizitepisi, izandla ezisezinqeni. Beka unyawo lwakho lokunene kwisinyathelo sesibini uze uyijike emadolweni, ngelixa uphakamisa iingalo zakho phambi kwesifuba sakho. Phakamisa umlenze wokunene, ubeke omnye osekhohlo. Phinda uphindwe amaxesha amane, uze uqhubeke uphakamisa ukusuka kwenye umlenze. Yehla ezitepheni uze uphinde uphinde.
Ukubopha imilenze kwindawo yebha
Ukuxiliswa kwemisipha kunye neengalo zengalo. Beka ngakwesokudla, imilenze iqonde, i-right forearm emhlabathini, i-elbow phantsi kwehlombe. Beka isandla sakho sokhohlo emva kwentloko yakho, ugoba lwakho lubhekise. Khuphula iminyango ukwenzela ukuba umzimba udlule emagxeni ukuya emilenzeni. Gudla idolo elisekhohlo ukuya esifubeni. Buyela kwisikhundla sokuqala, unganciphisi umlenze. Phinda imizuzwana engama-30. Yenza umsebenzi ngenye indlela.