Complex
Uqeqesho lusekelwe kumgaqo woluhlu oluphezulu: yenza umzekelo woku-1 wokusebenzisa amandla (ukuphindaphinda oku-8-15, kuthatha iminithi engama-1), ukutshintshana kunye neeseshoni ezinemizuzwana-2 kwi-step-platform (unokwenza olunye uhambo okanye wenze nayiphi na intlangano). Kwi-1 chungechunge oluphezulu, udinga malunga nemizuzu eyi-15. Ngezihlandlo ezimbini ngeveki, yenza 1-3 izinto eziphezulu, kuxhomekeke kwinqanaba loqeqesho kunye nexesha elikhoyo. Ukuba awusebenziseli inyanga ezingaphezu kwe-3, qalisa nge-1 super series. Xa uqonda ubunzima, khulisa inani le-superseries ukuya ku-2. Ukuba ulungiselelwe kakuhle, yenza okungenani ii-superseries ezimbini zokuqeqeshwa. Ixesha elaneleyo? Emva koko umkhawulelane no-1 uphezulu oluthile, olubandakanya kuyo ukunyuka kwesantya. Ekuqaleni nakwiphepha lokuqeqesha, yenza isisiseko esisiSeko ubuncinane imizuzu emi-5: ukuma ejongene neqonga, unyathelo ngeenyawo zokunene, uze ubeke unyawo olungasekhohlo. Emva koko thabatha inyathelo emva kwipulatifomu, kuqala ngeenyawo ezilungileyo, ngoko ngekhohlo. Yonke imizuzwana engama-30, utshintshe umlenze okhokelayo. Gqiba umqeqeshi kunye nokuzilolonga okulula kuzo zonke iindidi ezinkulu ze-muscle, kuquka i-buttock, i-shins, i-back, amahlombe, iingalo kunye nemigxobhozo. Bamba iqhosha ngalinye, kungekhona entwasahlobo, imizuzwana engu-15-20.
Amandla Okuzivocavoca
1. Mahi kwi-diagonal. Ukuzivocavoca kwomeleza imisipha yamagxa, i-back and hands. Yimele ibhekane ne-step-platform. Beka unyawo lwakho lokunene kulo. Izandla ezizenzekelayo kunye ne-dumbbells ziphakanyiswe phambi kwakho ukuze zibe ngaphantsi kwinqanaba le-shoulder, ngesandla sokunene phezulu, kunye nekhohlo ezantsi, iintendelezo zijongana. Yenza i-swing ngezandla zakho ezantsi ukuya emlenzeni wakho wekhohlo. Yenza inani elifunekayo lokuphindaphinda, uze utshintshe imilenze uze uphinde usebenzise umthambo, uguqula kwinqeni elilungileyo.
2. Ukutshintshela kunye nokunyuswa kwe-V..
Ukuzilolonga kuqinisa imisipha yesifuba, amahlombe kunye ne-triceps. Yima emadolweni phambi kwephezu lesiplani, ukuphumla kwesundu kumacaleni ayo, izandla zichaneke. Gweba imilenze yakho kwaye ukhuphuke ezinzwaneni zakho (ukuba ungumqali, hlala emadolweni). Gxininisa imisipha yomshicileli ukuze umzimba wenze umgca ochanileyo ukusuka phezulu ukuya kwiintendele. Musa ukusabalalisa izibonda kumacala, cinezela. Emva koko utyhobozele amaqhosha phezulu ukuya kuthi umzimba ukhangeleke njenge-V inverted, kwaye unciphise izithende phantsi. Buyela kwisikhundla sesi-2a uze uphinde usebenze. Landela le mithetho elula, kwaye ukusebenza kwakho kuya kusebenza kwaye kukhuselekile.
1. Sebenzisa ibhentshini elisezantsi okanye ibhenki elisezantsi elinokuphakama kwe-15-20 cm, kuxhomekeke ekuphakameni kwakho, izinga lokulungiselela kunye namava okunyuka kwe-aerobics.
2. Faka umculo womdaniso wesiqhelo, oya kukhululeka ngawo.
3. Beka lonke unyawo kwiqonga ukuze ugweme ukulimala. I-thorax iyalungiswa, iifeni zamagxa zixhunyiwe.
4. Ukusebenza nomthwalo onjalo, apho izihlunu ziza kulungiswa kakuhle, kodwa ngelo xesha, ubuchule bokusebenzisa umzimba abuyi kuhlupheka.
3. I-arc. Ukuzilolonga kuyomeleza imisipha yamagxa kunye ne-triceps. Yimani, imilenze kunye, amadolo aphelile. Kancinci kancinci ukusuka emlonyeni, umzimba kufuneka uhlale uqonde. Izandla ezizenzekelayo kunye nama-dumbbells, mthabatha emva kwakhe, musa ukugubha ngexesha elinye, iintende zibuke emva. Ngaphandle kokutshintsha isikhundla se-hull, sasaza izandla zakho emacaleni uze uphakamise phambi kwakho. Iingqungquthela zimele zichaze i-arc ehamba phambili. Buyisela izandla zakho kwisimo sabo sokuqala nge-arc efanayo.
4. Ukuhluma nokuphakanyiswa kwezandla. Ukuzilolonga kuyomeleza i-biceps, izihlunu zesifuba, amahlombe kunye nendawo ephakathi. Thetha kumqolo wakho, kwipulatifomu kwaye uphakamise imilenze yakho ekhwebileyo ukuze imilenze ifane nomgangatho. Qinisekisa umshicileli, ucinezela umzantsi osezantsi kwisiqonga. Beka izandla zakho kunye nezidumbane kunye nomzimba, iintendelezo zikhangele. Ukulungiswa kwesimo seengqungquthela kunye nezibonda, bhinqa izandla zakho. Ngaphandle kokuguqa iingalo zakho, ziphakamise phezu kwentloko yakho, ngelixa uvula izandla zakho. Buyela kwisikhundla, uze uqonde iingalo zakho.
Ukuba sele usuyenzile isinyathelo se-aerobics, ezi ntshukumo ziya kuqhelana nawe. Ukuba akunjalo, unokukwazi ukuqonda oku. Yenza imizuzu emi-2 phakathi kwamanyathelo okusebenzisa amandla okanye yimiqulu yamanyathelo amaninzi. Landela isigqi somculo okanye ucinge kuwe.
1. Hlala ubhekane ne-step-platform, thatha inyathelo ukusuka kwinqanaba lokunene ukuya kwicala lasekunene leqonga (ukulinganisa 1), uphakamise umlenze wesobunxele (ulungele inyawo 2) phambi kwakho. Nciphisa unyawo lwakho lwesobunxele ukuya emanzini (ukufumana amanqaku amathathu), phindela emuva kwisantya sakho sokunene (ingqalelo 4). Phinda uhamba ngenyawo lakho lasekhohlo. Emva koko thabatha inyathelo ukusuka kwinqanaba lokunene ukuya ekunene kwinqonga, amaxesha amathathu emgceni uphakamise idolo lomlenze wesobunxele (ngentlawulo ye-2, 3 kunye no-4), wehlisa phantsi uze ubeke unyawo olufanelekileyo kuwo. Emva koko, kwakhona, yenza ukunyakaza ngenye indlela yokuguqa ngamadolo ukusuka kwimilenze yokunene nekhohlo, kwaye ke-ukunyakaza ngamadolo kathathu ukuphakamisa sele usenelekhohlo.
2. Yima ejongene neqonga, wabeka unyawo lwakho lokunene kwicala lasekunene, kunye nekhohlo ngakwesobunxele. Thatha isinyathelo emva komgangatho ukuya kwisibindi seqonga kuqala kunye nelokunene, ngoko ngeenyawo ezisekhohlo. Yenza phantsi phantsi 3 ihamba "imilenze yodwa-imilenze kunye." Phinda i-ligament ukusuka kwinqanaba langasekhohlo.
3. Hlala phakathi kwesiqonga. Yenza i-back back from right foot, unyawo luhlala kwizwane. Emva koko wabeka unyawo lwakho lokunene kwipulatifomu uze wenze i-lunge ngonyawo lwakho lwesobunxele. Uhlaselo ngalunye lwenziwa kwinqanaba eli-1.
4. Le ntshukumo yenziwa ngezinga elikhawulezileyo: xa unyukela kwisiqonga awuhambanga, kodwa njengokungathi ugijimela kuyo. Yenza le ntshukumo, ixesha ngalinye ukutshintsha imilenze.
5. Beka unyawo olungasekhohlo kwicala lasekhohlo leqonga, kwaye unyawo olunene kumda osekunene. Ukusuka kwinqanaba elisekhohlo, thabatha inyawo ukuya emanzini ukuya kwicala elifanelekileyo leqonga, ujika necala elifanelekileyo kwipulatifomu. Beka unyawo olunene ngakwesobunxele kwizwane. Phinda ukunyuka kwinqanaba elisekunene. Ukwandisa ubukhulu, landela onke amanyathelo nge-amplitude enkulu, njengokungena, kwaye ungabeki unyawo kwi-akhawunti 4, kodwa yenza ukuba ungene emlenzeni omnye.
6. Yima ngakwesokudla sakho kwipulatifomu, yibeke unyawo lwakho lokunene kulo. Sula ngesantya sakho sekhohlo kwipulatifomu, uphakamise umlenze okunene ngexesha elifanayo, uguqa ngamadolo. Thatha inyathelo ukuya kwicala elingaphantsi ngesantya sokunene, uze usethe ngakwesobunxele. Phinda uhamba ngenyawo lakho lasekhohlo. Ukuzivocavoca kuqinisa imisipha yamagxa, ibuyele kunye ne-triceps. Hlala kumda weqonga, imilenze kunye. Bamba iintende zakho ngeenxa zonke emaphethelweni, izibonda zithe tye. Emva koko "slayida" ngokusesikweni kwipulatifomu, unciphise izikhwelo.