Umshicileli wakho awukugqibeki? Iifolthi ezinamafutha ziqokelelwa "ngumbumba" ongathandekiyo? Musa ukukhathazeka, yonke into inokumiselwa! Landela iingcebiso zethu, kwaye inqeni yakho iya kulahlekelwa ngamasentimitha amahlanu ngenyanga yokuqala. Sinikeza inkqubo entsha yokupompoza umshicileli kumantombazana ekhaya, apho ukuqeqeshwa kwama-6 kusebenza onke amaqela emisipha yomzimba kwaye ishisa ukuya kuma-450 Kcal. Inkathazo ayikho imingcipheko yobudala kwaye ifanelekile kumantombazana ahlukeneyo. Isiphumo: isisu sokukhulula + amawaka eembonakalo zentshiseko. Kwakhona uya kujwayelana nemithetho yegolide, indlela yokupompa umshicileli, indlela yokuxhasa isibalo esincinane, okokutya ngokufanelekileyo nendlela yokubuyisela isisu esiswini emva kokuzalwa.
Imithetho emihlanu yegolide yamantombazana: indlela yokuqalisa iiklasi ezisebenzayo
- Injongo yindlela ebalulekileyo yokukhuthaza nokuqhuba. Thatha incwadana, ipeni kunye neentimitha. Ukulinganisa iiparitha kunye nerekhodi. Kwaye emva kokubonisa i-tsiferki efunwayo. Ukuba i-gap ibonakala ingenakufumaneka, ulahlekile kakhulu. Nama-pounds angaphezulu angama-30 aphendukela kwisisu esinomsila kunye neekerubhi.
Ukukhethwa kwendawo yeeklasi yindlu okanye igumbi lokuzilolonga. Ukuba unamahloni kakhulu kumfanekiso, unakho kwaye ufanele upompoze iimisundu zomshicileli ekhaya. Iholide yabaqalayo yindleko yomqeqeshi womntu kunye nokukhathazeka kwengqondo.
Akuyimfuneko ukuvalelwa egumbini. Thatha umbhoxo ngaphantsi kwe mouse, ibhotile yamanzi, uluhlu lwemisebenzi kwaye uye ehlathini, ukuya echibini okanye kwiphahla. Ukucoceka umoya kunye nendawo yokunceda ukutshisa amafutha kunye nokuchaphazela umphumo wokuzilolonga.
- Ukulungiselela izixhobo zemidlalo. Ukusebenza ekhaya kususa ngokuthe ngcembe amanqatha ukusuka kwinqeni kunye namacala, thengisa i-1.5-2 kg, i-fitball kunye nentambo. Akukho thuba lokuthenga i-inventory? Akunandaba! Thatha iibhotile ezimbini zeplastiki uze uphalaze amanzi phezulu okanye uthele inhlabathi / umhlaba. Ngoku unayo i-dumbbells. Siya phambili!
- Idayari yoqeqesho. Le ncwadana okanye incwadana, apho ukuzilolonga kunye nokutya kulungiselelwe kwiiveki ezimbini ezizayo. Ndikholelwe, ngaphandle kwidayari, amantombazana aphuka, ngoko le nto ibaluleke kakhulu.
- Uqeqesho lokuqala. Iingqungquthengwa zathengwa, indawo yonyulwa kwaye ididari yaziswa, kwaye uqeqesho lokuqala luhlehliselwa "emva koko"? Amantombazana, ngoko akunakwenzeka. I-95% yokuthunyelwa ayipheli nto, kodwa isirafu iyaqhubeka ikhula. Ngaba unamandla emoyeni? Qinisekisa kwaye uqale ukusebenza ngokukhawuleza!
Iveki yokuqala: ukubethelwa kancinci kwi-cube
Itheyibhile engezantsi ayikho nje iqela lokuzivocavoca, kodwa incwadana epheleleyo ye-intombazana enokuthi ifakeke ekhaya. Inani lokuphindaphinda likhethwa kwizinga lokungena, ngokuqwalasela ubunzima bokuzivocavoca. Ukuba awukwazi ukuhlangabezana nayo okanye kubonakala kunzima kakhulu, ke ungaphupha ukulahlekelwa ubunzima kwaye uqhubeke ukhula ngokuzithemba.
Sincoma ukuba usebenzise amaxesha amane ngeveki yonke imihla. Ngeentsuku ezingenelayo, qiniseka ukwenza i-cardio (funda ngezantsi apha) okanye ugijime malunga ne-0.5-1 kweyure.
Ufuna isiphumo, kunene? Ngaba ufuna ukususa amanqatha kwisisu sakho ngeveki? Emva koko ungabi buvila, phakamisa i-buns uze uqaphele uqeqesho ngokuthe ngqo kwishedyuli.
Kubalulekile! Qala nayiphi na indlela yokuzivocavoca kunye nokusebenza komzimba jikelele kwaye uphele nge-hitch. Ukunganaki ukufudumala kuya kukhokelela ekugqibeleni nasekuhambeni kwemigqaliselo, ukwanda kwimeko yokudabuka kwamalungu. Ukucutha imisipha - lawula inombolo 1.
Ukufudumala kwimisebenzi yokushicilela, ividiyo
Ingqwalasela ephambili kwiphephandaba, itafile kunye nenkcazo yemisebenzi yamantombazana
| Usuku lweveki | Ukuzivocavoca | ||||
| Garmoshka | Ukuphakama kwesifuba | Iikrele | Ukuphakanyiswa kwepelvic | Ukugqithisa kwesikhokelo kumlenze | |
| NgoMvulo | 20 | 15 | 10-15 | 15 | 24 (12 kwicala ngalinye) |
| Lwe sibini | Cardio / Running | ||||
| NgoLwesithathu | 20 | 15-20 | 10-15 | 15 | 24 |
| NgoLwesine | Cardio / Running | ||||
| NgoLwesihlanu | 25 | 20 | 15 | 15-17 | 30 |
| NgoMgqibelo | Cardio / Running | ||||
| NgeCawa | 25 | 25 | 15-20 | 20 | 30 |
Umthombo ophezulu
Ukuzivocavoca "Garmoshka". Hlala eesile, umqolo uphawule, imilenze iguqa ngamadolo. Beka izandla zakho phambi kwakho kwinqanaba lesifuba uze ujikezele umzimba emva kwama-45 degrees ukuze uzive uxinzelelo olucokisekileyo lwe-press. Siqala ukusebenza njenge-accordion: imilenze emadolweni kunye nomzimba udonsa omnye komnye, uze ubuyele kwindawo yokuqala.
Icebiso: gcina imilenze ubunzima uze usebenzise isisu. "Indlela yokupompa intombazana intombazana ngomzuzu ngaphambi kweekhebhu?", - uyazibuza. Phinda "Garmoshka" amaxesha angama-40-50 ngeendlela ezi-2-3, kwaye ukhululo luya kubonakala kwiiveki ezi-1-2.
Umbhalo wokukhanya we "Garmoshki"
Ukuphakama kwesifuba. Umdlalo wobudala we-press. Thetha emhlane wakho kwaye ugobe imilenze yakho. Izandla zenza intloko yakho, kodwa ungaxhomeki! Ukuphakamisa i-torso 30 degrees kwaye uxinzelele imisipha yomzimba.
Iphulo: Ukuphepha isilingo sokubamba intloko yakho, gcina izandla zakho zingama-5 cm.
Omnye umsebenzi othakazelisayo kwi-press ephezulu usebenzisa izinto ezilungisiweyo. Endaweni yentonga, ungasebenzisa isambulela okanye umbhobho ovela kumcocisi wokucoca.
I-Press Press
Ukuzivocavoca "Iiswele". Qinisekisa umva wakho emva komgangatho, ukwenzela ukuba akukho nto iphosakeleyo kwimbuyiselo engaphantsi. Izandla kunye nesiqu. Phakamisa imilenze yakho kwi-15 cm kunye nokunye ukuguquka, ngaphandle kokuchukumisa umgangatho ngezithende.
Iphulo: xa ufundela umthwalo, yenza umzobo nge-torso ephakamileyo. Emva koko iindawo eziphezulu kunye nezantsi ziza kusebenza.
Ukuphakanyiswa kweepilvis. Qhubeka ulala emhlane wakho kwaye ugcine iinyawo zakho ubunzima. Beka izandla zakho emacaleni ukuze ulinganise. Ngoku uhlamba iesile kunye nemilenze eqondileyo, uzama ukufumana isikhundla se "Amakhandlela". Gcina ijubane elikhawulezayo.
Oblique press
Ukugqithisa kwesikhokelo kumlenze. Yamkela i-positi: Amadolo aphelile, i-trunk iphakanyisiwe, izandla emva kwentloko. Kwaye ngoku usebenze kunye neenyawo zakho njengokuba usebenzisa "Bike" kwaye kunye neendwangu zakho zithinta idolo eliphambene. Ukuzivocavoca kakhulu kuqinisa imisipha ye-oblique.
Hitch ukuze usebenzise umshini wokuzonwabisa, ividiyo
Qiniseka ukuba, emva kokwenza isiseko esisiseko semisebenzi, yenza, okubizwa ngokuba yi-hitch. Kuye, ususa uxinzelelo kwimisipha, yenza ulula, kwaye uthobe ngokukhawuleza intlawulo yenhliziyo.
Ukupompa umshicileli kwiintsuku ezingama-30 ekhaya, finyisa ubuninzi bakho kwaye wenze inombolo ecacisiweyo yeendlela. Ukhuseleko luya kuqala ukuvela emva kweveki yesi-2 yeemithwalo ezinzulu.
Utshintshe i-press emva kokuziswa
Mama, wenze isenzo sobuqhawe kwaye wabonisa ihlabathi ngomntu omncinci. Ngaba ubandezeleka obukhulu kunye neenyanga ezili-9 zokubandezeleka, kodwa ngoku uloyiko lokuzivocavoca? Nina ningamaqhawe angakhange anike. Siyakwenqaba ukungathandabuzeki, setha iinjongo uze ulandele!
Ngaba ukwesaba ukuya ehholo uze ushiye umntwana kunye noyihlo, izalamane okanye umntwana? Kwaye akufuneki ukwenza oku! Sebenza ekhaya kunye nosana. Yenza imizimba ibe ngumdlalo wengane. Kulo vidiyo, umama wobugcisa ubonisa indlela yokukhawuleza ukupompoza i-press kunye nokuzonwabisa nomntwana.
Kwaye nantsi imizekelo emibini yendlela umama omncinci oqeqesha ngayo.
Indlela yokupompa izihlunu ze-gluteus ekhaya, funda apha
Susa amanqatha kwisisu: isondlo esifanelekileyo + cardio
Ungadli iifomese, ungaphuzi isoda, ungadli ukutya okukhawulezileyo, ukhohlwe ngonaphakade malunga nama-yummies kunye nokutya okunamafutha! Scared? Ukwesaba okuphazamisayo, uze utshintshe ingqondo yakho ukuze ulahlekelwe isisindo. Ukutya ukutya okunobungozi ngexesha lokutya kunye nesondlo esifanelekileyo kunokwenzeka, kodwa kude kube ngu-12 ntambama kunye kanye ngeveki. Khetha usuku lweholide yesisu kunye ne-pamper oyithandayo oyithandayo (ngokumodareyitha!).
Isondlo esifanelekileyo samantombazana isondlo esilungelelaniso seentsuku zokutya kunye namavithamini. Ukukhawulezisa i-metabolism, ukwahlula amafutha, kususa i-slag kwaye kunikezela ngokupheleleyo umzimba kunye nazo zonke izinto ezincinci kunye nezikhulu.
Impilo yokutya:
- Akukho zilamba! Yidla amaxesha angama-5-6 ngosuku ngemida encinci ngexesha elithile.
- Qala ekuseni ngeglasi yamanzi afudumele ngejusi lemon. Emva kwemizuzu engama-15, yidla i-oatmeal okanye i-buckwheat cereal ebisi + i-spoonful yobunandi kunye nezonwele eziqingqiweyo. Isidlo sakusasa sisinyanzelo.
- I-Snack ngexesha eliphakathi kweeyure eziyi-3-4: isaladi yemifuno, iziqhamo, iprotheni.
- Ixesha lesidlo li malunga ne-350-400 amagremu. Ukutya okutyayo, inyama ephekiweyo, intlanzi, isaladi yemifuno kunye nesonka sesonka.
- Phuza ubuncinane ii-2 ilitha amanzi ngosuku. Musa ukusebenzisa i-soda, i-teas neejusi, kodwa ucocekileyo amanzi ococekileyo. Ukuze ufunde indlela yokusela amanzi, qalisa ukubeka isahlulo semon le indebe.
- Ngaphambi kokutya, sisela iglasi yamanzi, kodwa ngexesha lokutya awukwazi ukusela. Kuphela emva kwemizuzu engama-20-30.
- Ungadla uze udle emva kwe-18: 00! Ezi zi-milk-sour milk-non-fat products, fish or vegetables. Isidlo sokugqibela si-3 iiyure ngaphambi kokulala, kamva kuphela amanzi kunye nemon kunye nobusi.
Ukuqhuba i-fat, ukutya okunomsoco kunye nokuqeqeshwa komshicileli akwanele. I-fat burning burner yi-cardio, ngexesha apho umzimba udla amandla kwaye udibanisa amaxesha amaninzi amafutha. Ukuzivocavoca kwe-press ngaphandle kwe-cardio kuza kwandisa imisipha, kodwa iifumba zombumba aziyi kuhamba. Cinezela ukupompa ukuya kumdayisi, kodwa, hayi, ayiyi kubonakala emva kobunqamlezo besisu.
Uluhlu lweziphumo zoqeqesho
Uhlobo lo qeqesho | Yintoni e sebenza | Isiphumo | Ukutshisa kweoli |
| Ukuzivocavoca | Izisu zomzimba | IiCubes zokushicilela kunye nokhuseleko phantsi kobutyebi | Hayi |
| Umsebenzi weCardio | Umzimba wonke | Ukunciphisa ngokukhawuleza nokunciphisa ivolumu | EWE |
Ividiyo yeendlela ezisemgangathweni zokusebenzisa i-cardio
Ufunde indlela yokupompa intombazana yokunyanzela ekhaya. Zama uze ungayeki. Umntu omhle ngumgomo wethu!