Ngokutsho kweengcali, kwanele ukwenza imizuzu engama-3 kathathu ngeveki, ukunciphisa umngcipheko wokufa kwangaphambi kwe-27%. Ukuba ulandela zonke iingcebiso ezinikezelwe kule ngcaciso, uza kwandisa amathuba empilo ukuze uphile kwixesha lejubane legolide nge 50%. Sasihambisa i-cardio kunye nombane ngamandla ngendlela enokufumana inzuzo ephezulu kwimisebenzi. Inkqubo yokuzivocavoca kwabasetyhini kwindawo yokuzivocavoca, i-cardio-operation iza kukunceda ukhangeleke ngakumbi nakakhulu!
Iishedyuli yeklasi: emva kokuhlinzwa okwenziwe nge-cardio, yenza konke oku kusebenza kulo myalelo. Yongeza kule nto amandla oya kuvakalelwa ngayo kwiimisipha zakho emva kokugqiba le ngxaki, kwaye uza kubona ukuba akuyikuqinisa kuphela impilo yakho, kodwa kukukunceda ukuba uphumelele ukuhlangabezana nemicimbi yakho yemihla ngemihla. Uza kuhamba ngokulula kwizitepsi, uthwale iingxowa (kunye nabantwana!) Wenza imisebenzi yasekhaya, ngaphandle kokwesaba ukulimala ngengozi kunye nokulimala.
Ndingakanani uqeqesho?
I-American College of Medicine Medicine, ngokubambisana ne-American Heart Association, iqikelelwa ukuba kuyimfuneko ukusebenzisa ii-muscle ezinkulu kwiintsuku ezingaphantsi kweentsuku ezimbini ngeveki, zenza okungenani indlela yoku-1 ukusuka kwi-8-12 yokuphindaphinda kwenkqubo nganye. Ukuba unayo ixesha, unokwenza iiseti ezintathu zomsebenzi ngamnye. Phakathi kweentshukumo zokuphumla zemizuzwana engama-6.
- UmPristi kunye nomgcini we-bench
Imisipha yemilenze, izibhokhwe, umsebenzi wokubhinqa umlenze kunye nomxhelo. Sukuma, imilenze yakho ibanzi ngaphezu kwamagxa akho, thabatha isibane somzimba phakathi kwaye ufake izandla zakho phambi kweenyawo zakho, izandla zakho zibubanzi begxa. Ukwenza isiqingatha-sihlalo, ugcina ukugoba kwendalo. Emva koko uhlale phantsi (ubunzima bomzimba kufuneka buwele kwizithende) kwaye ngokukhawuleza uphakamise i-bodybard kumahlombe, iinqonga "zikhangele phambili", iintende. Ukucoca iingqungquthela, vula ngokukhawuleza, uze udibanise umakhi womzimba ngaphezu kwentloko yakho-ukuphindaphinda omnye. Gcina kwi-akhawunti enye. Buyela ekuqaleni uze uphinde uphinde uphindwe kuma-8-12.
- Ukuphakamisa izandla kwibhola
Imisipha yesifuba, ibhinqa lamahlombe kunye nomsebenzi wokumisa imisipha. Thatha iidumbs kwaye ulale emacaleni enqabileyo phakathi kwebhola, ekhanda kwi-fitbole. Beka iinyawo zakho ngobubanzi bamagxa akho kwaye welula izandla zakho phambi kwesifuba sakho, iintendelezo "zikhangelelana". Ngexesha elifanayo, bhinqa i-rightbow, ubeke isalathisi esisekunxeni, kwaye unciphise isandla sakho sokunxele ukuya kwinqanaba legxalaba, umlenze ugoceke, intendeni "ibheka" phezulu. Gcina kwi-akhawunti ye-1, uze udibanise izandla zakho kwakhona ngaphambi kokuba ubetha kwaye uphinde uphinde, utshintshe amacala. Oku kuya kuba yimpindiselo enye. Yenza amaxesha angama-6.
- Ukunyusa ngokunyakaza
Izisipha zomkhosi kunye nokuzinzisa. Ukulala phantsi kwibhola ye-ballball phantsi kwaye udlulisele iingalo phambili - ukwenzela ukuba izibonda ziphezulu kwiphola, zibeke izandla zakho ububanzi bamagxa. Gcina iinyawo zakho ziphakanyisiwe ukuze umzimba wonke uvela entloko ukuya kwizwane uzenze umgca ochanekileyo. Emva kokufezekisa esi sikhundla, bhinqa izibonda zakho uze uzise umzimba kumgangatho. Emva koko, lungisa izandla zakho uze uhambe ezandleni zakho emva - ukwenzela ukuba iinqununu zibe kwi-fitbole. Emva koko qalisa ukuhamba phambili kwakhona. Ngoko, yenza ukuphindaphinda kwe-8-12 yomsebenzi.
- Lynamic lunge
Imisipha yemilenze, izibonda kunye nezihlunu-ezizinzileyo zisebenza. Sukuma, iinyawo zamagxa ahlukeneyo, ubeke i-body-parvis emva kwakho kwaye ugcine iingalo zakho zibe zikhulu kakhulu kunamahlombe akho, izandla "zikhangele phambili". Ukugcina umgca wakho ngokuqondile, yenza unyawo olunene unyuke phambili, idolo - phezu kwe-shin. Gubungela ngelinyawo lakho lokunene uze wenze isinyathelo esingemuva - oku kuya kuba yinto enye. Bamba i-akhawunti 1 kwaye uphinde. Phinda uphendule kwakhona i-8-12, kwaye utshintshe imilenze yakho.
Ixesha elaneleyo?
Yenza lo mandla ugxobhozo ube ngumsebenzi opheleleyo, ungeze imizuzu engama-2 ye-cardio-loading emva komsebenzi ngamnye (umsebenzi ovela kwi-moderation ukuya kwi-high-intensity). Gqiba iseshoni esicacisayo ngemizuzu eyi-10-15 ye-cardio ephakathi.
- Lath side
Imisipha yamagqabi kunye nomsebenzi we-muscle-stabilizers. Beka ngakwesokudla - imilenze iqonde, iisokisi wena. Thatha isilumkiso esandleni sakho sokunene uze ubambe phezu kwethanga lokunene. Isalathisi sesandla sokunene sifanele sibekwe ngokungqongqo phantsi kwegxala kwaye sinyuka, sincike kwi-forearm. Phakamisa izikhwebu zakho uze ulula iintloko ze-press - ukuze umzimba uvela entloko ukuya enzwaneni udale umgca ochanekileyo. Ngamandla emisipha, gcina umzimba uqhubeke, ungawa kwicala elifanelekileyo. Phakamisa umlenze okhohlo ukuya kwinqanaba le-hip. Nciphisa umlenze (iinqumlo zivuswa) kwaye uphinde uphinde. Yenza ukuphindaphinda kwama-8-12 kwaye utshintshe imilenze yakho ukugqiba indlela.
- Ukuzivocavoca nge-triceps kwi-fitball
I-Triceps ne-muscle stabilizers work. Hlalani kwi-ballball, amadolo aguqile, iinyawo ezantsi, iintende zithembele kwibhola ecaleni kweenqatha. Gxininisa izibhambathiso zakho, uphakamise iinqumlo zakho kwaye uhambe kancane phambili, uze uhambe ezinyaweni kude nebhola - umqhubi wemilenze yakho, ukunyuka kunzima kunye nokunyaniseka komthwalo. Bend i-elbows yakho kwaye unciphise umlenze wakho phantsi. Emva koko phawuza iingalo zakho uze uphinde. Ewonke, yenza ukuphindaphinda kwama-8-12.
- Ukongezwa ngebhanti yokuxakeka
Iimisipha zamatye, umva, intambo yangaphambili kunye nomsebenzi we-biceps. Ukuqonda ukuxakeka kwezinto ezithintekayo, faka izandla zakho emacaleni entendeni ngaphakathi uze ume phakathi kwetape, ububanzi beenyawo. Ukutyelela umzimba phambili kwi-angle ye-45-90 degrees, ngelixa ugcina umgca wendalo. Ukuba itheyipu ikhululekile kakhulu, yikhuphe kude kube yinto ephikisayo. Bend i-elbows yakho kwaye uphakamise iibhothi ukuya kumacala. Ngexa usibambe izandla zakho kwaye uzinzima izikhwelo zakho, buyela emuva kwindawo egciniweyo. Yinciphisa izandla uze uphinde. Ewonke, yenza ukuphindaphinda kwama-8-12.
- Iiklasi
Iimisipha zemilenze kunye nezibhokolo zisebenza. Beka iinyawo zakho ububanzi kunamahlombe akho kwaye udibanise kwisiqingatha-squat. Ukubamba izandla emacaleni okanye ukuphakamisa ngokukhawuleza ukulinganisela, krazula umlenze wakho okhohlo phantsi. Emva kokusekwa kwe-balance, yenza ukuba unqamle kwinqanaba elinqakathekileyo kunye ncinane ukuya ngakwesobunxele. Emva koko unyawo olufanayo ukuya phambili. Yenza i-zigzag 8-12, ujikeleze, utshintshe imilenze yakho kwaye uqale ukuqaqa kwelinye icala. Izibonelelo zomzimba we-cardiovascular zibonakala, kuba zihambelana ngqo nomsebenzi wentliziyo. Ukuzenza rhoqo, uxinzelelo lwegazi oluphantsi, ukwandisa umxholo we "cholesterol" kunye nokunciphisa izinga lokuxinwa nokuxhalabisa, ngoko ke kunciphisa kakhulu umngcipheko wesifo senhliziyo. Ukongeza, uyanciphisa amathuba okuphuhlisa i-osteoporosis, uhlobo lwesifo sikashukela kunye nezinye i-cancer.
- Ingakanani ukuqeqesha
Izihlandlo ezintlanu okanye ngaphezulu ngeveki, uchithe ubuncinane isiqingatha seyure ye-cardio ukuqeqeshwa kokulinganisela (le nqanaba xa uqhuba ukuthetha, kodwa musa ukucula!). Ngaphandle koko, unokukhetha umzuzu ophezulu wokuba usebenze ngokukodwa (xa ungeke uphefumule kwaye awukwazi ukuqhubeka nencoko) okungenani amaxesha amathathu ngeveki. Ukuze ufumane inzuzo enkulu kwimpilo, iingcali zicebise ukudibanisa umthwalo ophantsi kunye nokunyusa ixesha lokuqeqesha (kuba iziphakamiso ezikhankanywe ngasentla zizincinci). Yenza isakhiwo esikhethiweyo kwi-oda ebonisiweyo (naluphi na uhlobo lwe-cardio olufanelekileyo: ibhasikidi, ukuhamba, ukuhamba, isinyathelo), oku kuya kunceda ukuba usasaze umthwalo kwiintsuku zeveki.
Imisebenzi emibini
Ezi zicwangciso zingentla ziphucula ukuphucula impilo kunokuba zivutha iikhalori. Ukuba ufuna ukulahlekelwa ama-pounds angaphezulu okanye ukuyeka kude nokuqasha ezintsha, uye kwizinga eliphezulu lokuqeqesha. Uya kuyimfuneko ubuncinane ubuncinane bee-60-90 imizuzu yokulayishwa kwekhadi (ukusuka kwimiba ephakathi ukuya phezulu) amaxesha ama-5-6 ngeveki. Ngeveki, kufuneka unikeze imizuzu engama 300-450 imizuzu. Uvakala njengomsebenzi onzima? Akunjalo. Ukufumana umphumo obonakalayo, abantu abahlukeneyo bafuna amanqanaba ahlukeneyo omthwalo wokusebenza. Isiphumo esihle kakhulu kukudibanisa noqeqesho ngokutya okufanelekileyo. Iikhalori ezimbalwa ozidlayo, ixesha elincinci kufuneka ulishise.