Iingcali zethu ziye zaqulunqa uqeqesho lwenkqubo ecacileyo kwaye engahambelani. Ukusebenza rhoqo kwaye uhambelana nokutya okunengqiqo, unokulahlekelwa yi-0.5 kilogram ngeveki. Ungazami ukukhawuleza ukulahleka isisindo - kulo mzekelo, awuyi kulahleka i-fat and tiscle tiscues. Ukulandela ngononophelo utshintsho lwangaphandle, khangela isentimenti seqhonqa kunye neenqatha. Iinjongo eziphambili zokuqeqesha ziya kuba yinto yokuba kwiiveki ezingama-6-8 uza kukwazi ukugqoka izinto ezincinci. Siqinisekisa ukuba kwiinyanga ezintathu nje uya kuvuya gqitha ngeefom zakho ezintsha, kwaye iiklasi zokulahleka kokunciphisa umzimba ziya kuba luncedo kakhulu ekuxazululeni le ngxaki.
Ukufudumala
Imizuzu emi-5 yokusebenza ngokulula, ukuhamba ngokukhawuleza kwindawo okanye ukuqhuba umqeqeshi we-elliptical. Ukufudumala kuya kunceda ukufudumala, kunye nokulungiselela izihlunu kunye namalungu okuqeqesha. Ngaphambi kokuqala kwamandla okusebenzayo, kwakhona, yenza ukufudumala, kodwa ngoku kungenamandla kakhulu.
Amandla Okuzivocavoca
Qala emva nje kokufudumala. Zinceda ukwandisa izicubu zomzimba kunye nokuqinisa umzimba. Isisindo esiphezulu se-dumbbells sithatha ngokuzimela. Khetha ezo zingqungquthela onokukwazi ukuqala ngokulula iqela leendlela ezili-15.
Uqeqesho lweCardio
Uqeqesho lunceda ukutshisa izicubu ezinamafutha, kodwa kuphela xa kuqhubeka ubuncinane imizuzu engama-30. Kukulungele ukuqala ukuqeqeshwa kwisisu esingenalutho xa iqondo le-glycogen (umthombo obaluleke kakhulu wamandla emisipha) liphantsi kwinqanaba eliphantsi, kwaye ngokukhawuleza emva kwendidi yokuzivocavoca umzimba (oku kunciphisa inani le-glycogen). Unokwenza uqeqesho lwe-aerobic ngokuhlwa, kodwa emva kwemini uya kufuneka uyeke ukusebenzisa i-carbohydrate ukunciphisa izinga le-glycogen.
Uqeqesho lwe-Anaerobic (ithuba)
Oku kukuhlanganiswa koqeqesho olunzulu (kunye ne-90% yamakhono akho angokwenyama) ngoqeqesho olufuna u-6% wamathuba, njengokuhamba. Njengoko uphando lubonisa, olu hlobo loqeqesho luyakutshisa kathathu amaqatha amaninzi. Kwaye oku kungakhathaliseki ukuba ubude kunye nobukhulu boqeqesho olunjalo buncinci! Kwaye konke ukubonga kwi-post-effect emva kokutshisa, oko kukuthi, ukutshisa ngokukhawuleza kwezicubu ze-adipose. Enye imeko - emva kokuzivocavoca akufanele ungadli ukutya imizuzu engama-30.
Ukubetha izihlunu zesifuba
Ukuphakamisa i-Dumbbell, ehlezi kwibhenki. Hlala phantsi kwibhentshi, uthabathe i-dumbbells. Izandla zigoba kwiindawo zokubamba ukuze iziganeko zifane nomgangatho. Ngoku ulungele iingalo zakho uze uzihlalise kwindawo yokuqala.
Imisipha yomva
Ukuqinisela umnqamlezo wesimati entanyeni ngentambo ephezulu. Khusela i-roller ukuze iinyawo zizinze. Thatha i-crossbar ngokubanzi, gxininisa umva wakho uze unciphise ihlombe. Okokuqala, nciphise umnqamlezo ngentamo, kwaye phambi kwayo.
Imisipha yamagxa kunye neengalo
Ukukhulisa i-dumbbells phezu kwentloko yakho. Beka iinyawo zakho ububanzi bamagxa akho, thabatha i-dumbbells ezandleni zakho uphakamise izandla zakho, uze ugobise kwiintsimbi kwaye usasaze udibene kunye nomgangatho.
Ukukhonkxa kwezandla kunye nama-dumbbells
Yilungile, izandla kunye nezidumbulu ngqo ngqo kwi-trunk. Ngenye indlela, bhinqa izandla ezisekunene nangesobunxele kwimida.
Ibhentshi laseFransi i-dumbbell ngesandla esinye
Thatha i-dumbbell uphakamise ingalo yakho yangesandla. Gcwalisa ingalo yakho elugqeni, ujike intloko yakho. Ihlombe kufuneka ihlale ihamba.
Imisipha yamathanga angaphakathi
Izikwere ezinamaqhekeza. Ukusabalalisa imilenze yakho ebanzi, ubambe i-dumbbell kunye nezandla zombini kunye ne-squat, ulahle i-projectile phakathi kwemilenze yakho.
Imisipha yesisu
Ukugqithwa kwetraki, elele ngasemva. Uxoxe emhlane wakho, imilenze igobe ekhondweni lakho, iwela iingalo zakho phezu kwesifuba sakho. Phakamisa kancane i-trunk ukuya phezulu ukwenzela ukuba amacala ehlombe aphume phantsi.
Iimfumba zamathole
Khuphuka kwiqonga. Beka isigxina unyawo kwisiqonga. Vuka kwizwane uze ucoke ngokukhawuleza, ukuxubusha imisipha yamathole. Zama ukwenza umsebenzi we-aerobic imizuzu engama-30 imihla ngemihla (nangona kwiintsuku xa ungenamandla okwenza amandla).
Izandla zikaMakhi zinezintumbulu, zilele kwibhenki
Ulale phantsi kwibhentshi. Thatha iidumbulu uze ufake izandla zakho phezulu. Kwi-inhalation yehlisa ingcambu yakho ingalo emacaleni afana nomgangatho (onke amaxesha kufuneka ahlale). Ekuphumuleni, pha kamisa izandla zakho, ubuyele kwindawo yokuqala (iiseti ezi-2 zamaxesha angama-15).
Imisipha yomva
Ukukhupha ibha ye simulator entanyeni nge-intambo ephezulu (iiseti ezi-3 zamaxesha angama-15). Ukubetha ibha ye simulator kwisisu yinto encinci. Hlalani kwi simulator, bhinqa imilenze yakho emathangeni, thatha i-crossbar uze ubambe kwisisu esezantsi (iiseti ezi-3 zamaxesha angama-15).
Imisipha yamagxa kunye neengalo
Ukuphakamisa i-dumbbells ngaphezu kwentloko yakho (iiseti ezi-3 zamaxesha angama-15). Ukuphakamisa i-dumbbells kwindawo yesigxobo esibolileyo. Bendela imilenze yakho emadolweni, unyuse umzimba wakho phambili kwaye uphakamise izandla zakho kunye nezicathulo kumacala, kufana nomgangatho (2 iiseti ezili-15). Ukugqithwa kwezandla kunye neetumbuls (2 iiseti ezili-15). Umshicileli waseFransi unesandla esinye kwisimo sokuma (iiseti ezi-3 zamaxesha angama-15). Ukulungiswa kwamagxa ngamagxa angaphezulu. Yiba phambi kwesimiso. Ukugoba iingalo zakho, ubambe iqhosha. Nciphise amahlombe akho, ke izandla zakho, ubuyele ngokukhawuleza kwindawo yokuqala (iiseti ezi-2 zamaxesha angama-15)
Imisipha yamathanga angaphakathi
Izikwele ezininzi ezinama-dumbbells (iiseti ezi-3 zamaxesha angama-12). Iimisipha zangemva kwamathanga kunye namathambo. Ukuphakamisa izikhwepha kwisimo esifanelekileyo ngomlenze owodwa othe ngqo (iiseti ezi-3 zamaxesha angama-20).