Kodwa ngamanye amaxesha iziphakamiso zabaqeqeshi kunye nezondlo ziyanzima kwaye azihambelani kwisigxina esiphilayo sobomi bethu bemihla ngemihla. Kutheni uziqhekeza kunye nendlela yakho yobomi? Kungcono ukutshintsha kancane ukuzivocavoca! Ukusebenza ekuphumuleni, zama ukuphumeza izihlunu ngeenxa zonke; Ukutshintsha indawo yeengalo, imilenze okanye ukwenza ukuphindaphinda kathathu esikhundleni sezinto ezimbini, unokuphucula kakhulu ukuphumelela koqeqesho. Sifezile ukuzivocavoca ngendlela efana nokulayisha yonke imisipha evela kumacala onke. Oku kuya kukunceda ufumane umzimba wokukhulula ngamaxesha amancinci (kunye ngexesha elifanayo kwaye utshise iikhalori iiyure ezingama-24 ngosuku, iintsuku ezi-7 ngeveki). Ngommandla ngamnye weengxaki, siza kunika iintlobo ezi-3 zomsebenzi ofanayo. Oku akugcini nje ukutshintsha imisebenzi yakho, kodwa kunceda ukufumana ngokukhawuleza umzimba omhle.
Isicwangciso soqeqesho
Ukufudumala kunye nayiphi na umthwalo we-cardio imizuzu emi-5. Ngaba usebenzisa enye emva komnye. Phakathi kweendlela, bangela izihlunu iintsuku ezingama-30.
Uya kuyimfuneko:
• isibini seendumbulu ezinesisindo esingama 4.5-6.5 kg
• Ibhenki
• iibhola ezinobunzima obuyi-1.5-2.5 kg
• ibhola ibhola
• Ukuzivocavoca
• Ukulinganisa i-disc
Gcwalisa ikhefu phakathi kweendlela zokwelula. Oku kuya kunceda ngakumbi ukuba usebenze kwiimisipha zamatye, umshicileli kunye nezandla.
Akho amabele
Yenza umva wakho kwibhentshi yokunyathela kwaye ubambe iimpawu ezilu-4-5 - 6.5 kwisandla ngasinye. Susa isisindo phambi kwakho kumgca wegxeni, udibanisa ngokukhawuleza. Khanyisa kancinci i-brush ukuze i-dumbbell ibe yileta yesiLatini. Velisa iingalo zakho emacaleni ukuya kwinqanaba lesifuba, ukunciphisa, ukuguqula i-brush kuwe. Kwakhona, sasaza iingalo zakho, uguquke, wandise iibhulashi omnye komnye. Gcina iingqungquthela zakho zigobile. Phakamisa izandla zakho zokugqibela kwaye uziphakamise phambi kwakho kwindawo yokuqala. Oku kuya kuba yimpindiselo enye. Yenza iiseti ezi-2 zokuphindaphinda kwe-15-20. Nciphise ubunzima, ngaphandle kokwenza i-jerks, ngaphandle koko unobungozi bokudonsa i-tendon. Xa uzalisa, zama ukuphakamisa isisindo ngokucacileyo kwisigcina sesifuba, gcina izandla zakho zincinci.
Umqolo wakho
Ukukhupha ibhande lokuxakeka emva kwezinto ezicwangcisiweyo phambi kwakho kwinqanaba lomlenze. Xa wenza isakhiwo esiyinkimbinkimbi somzimba omhle, qonda i-hilt, iintendelezo ziphendulelana. Thabatha i-ribbon, udibanise iinqumlo zakho nasemacaleni ukwenzela ukuba iibhothi ziphezu kwesifuba esezantsi. Yenza iiseti ezi-2 zokuphindaphinda kwe-15-20. Emva koko, ukusuka kwisimo esifanayo, susa izandla zakho emva kwakho, ujike izandla zakho. Yenza iiseti ezi-2 zokuphindaphinda kwe-15-20. Sitshintsha isikhundla se-exertube ngokuyibeka kwindawo yesifuba. Thatha i-hilt back-run, musa ukugoba iinqwelo zakho! Zama ukuzisa i-brush phezu kweenyawo. Yenza iiseti ezi-2 zezihlandlo ezi-15. Yimani ngokuchanekileyo, yibeke unyawo lwakho lokunene phambili, udibanise isikhungo se-exertube ngonyawo. Yibambe isandla kwisandla ngasinye. Gcina iingalo zakho kwiingqungqelo uze ubakhokele kumgangatho wamahlombe, usasaze iibhulashi ngaphandle. Ngexesha elifanayo, zama ukuguqula iingalo zakho, usasaza i-brush kumahlombe akho. Yinciphisa izandla uze uphinde usebenzise. Kwiphepha lokugqibela, cima izandla zakho kwinqanaba lomqolo uze wenze iimpendulo ezi-3-mflitude ezifutshane, nje ukukrazula iibrashi ezili-1 kunye neeyure ezimbini. Yenza iiseti ezi-2 zeempendulo ezi-20. Emva koko, thatha izandla zakho, uzifake kwiinqindi, njengokungathi wenza i-uppercuts enamandla. Hambisa ngesantya somzuzu 1. Ukugqiba indlela. Ekugqibeleni, tshintsha izandla phambi kwakho, uzama ukufikelela kwelinye icala. Yenza iiseti ezi-2 zeempendulo ezi-20 kwicala ngalinye.
Iidrace zakho
Beka kwibhentshi engezantsi, ngakwesobunxele sakho, ubambe phambi kwakho isilumkisi esilinganisa i-1.5-2.5 kg. Bend isandla sokhohlo, ukuphakamisa ubunzima kwindlebe ekhohlo, isundu siphendukela kuwe. Beka ngakwesokudla ehlombe lakho lasekhohlo. Gweba ingalo yakho, uze ugobe, uphakamise ubunzima beli xesha kwinqanaba elilungileyo. Oku kuya kuba yimpindiselo enye. Yenza iiseti ezi-2 zeempendulo ezi-20 kwicala ngalinye. Hlala ebhentshini, ukhangele phambili, ubambe isalathisi ngesandla esithe ngqo kumzimba. Phakamisa umthwalo xa ujikeleza i-brush endleleni. Buyela kwisimo sokuqala uze uphinde. Yenza u-2o ukuphindaphinda kwaye utshintshe kwicala. Gcwalisa 2 iindlela.
Kwiamahlombe akho
Yima phezulu eludongeni, ezandleni zakho, ubambe iimpawu ezilu-4-5 - 6.5. Amagqabini ububanzi bamagxa, afana nomnye. Beka ibhola ye-fitball phakathi kwe-back kunye nodonga ukuze ibhola lebhola liwele kwingingqi ye-lumbar. Ukubhola ibhola, wehla kwi-squat (i-angle phakathi kwethanga kunye ne-shank ngu-100C). Khuphuka. Ukwenza okuphindaphindiweyo kwezi-15. Ekugqibeleni uhlala kwi-squatting kuze kube yintshukumo encinane kwimisipha. Khuphuka. Sitshintsha isikhundla seemilenze: sasabalalisa ngokubanzi, faka iinyawo kwinqanaba lomzimba. Ukwenza izikwere ezili-15 kwakhona, ekugqibeleni kokugqibela kwindawo ephantsi. Gcwalisa indlela ngokubeka iinyawo zakho kunye. Hlala ebhentshini, uxhomekeke phambili, ezandleni zakho, ubambe ama-dumbbells anesisindo esingu-1.5-2.5. Ncitshise kwi-ankle. Phakamisa isisindo phambi kwakho, ujike iibhuthi ukuze iifumbulu zibe yileta yesiLatini. Vulela izandla zakho, uvula iintendelezo, kunye nokusalela emacaleni ekuphakameni kwamagxa. Oku kuya kuba yimpindiselo enye. Yenza iiseti ezi-2 zezihlandlo ezi-15. Hlala uphawule, ugoboze iindlovu zakho uze ubambe ubunzima ezindlebeni zakho, iintende zijongane. Yenza ibhentshi cinezela phezulu, uguqula iintende ukuze iintsimbi zibe yileta. Veza iiseti ezi-2 zeziphindwe ezi-15.
Sakho esiswini
Hlala kwidiski yokulinganisela, krazula imilenze yakho phantsi, amadolo aphephe. Izandla zixhomekeke kumgangatho emva kwakho. Phakamisa iinyawo zakho ekuphakameni kwama-45 degrees ukusuka kumgangatho. Ngaba iiseti ezi-2 zokuphindaphinda kwama-20-50. Kwindlela elandelayo, thabatha idiski ezandleni zakho uze uyibeke phambi kwakho kwinqanaba lesifuba. Gcina imilenze yakho ngesisindo, amadolo agxile kwi-angle engama-900. Bonisa i-disk ngokunye, uze ushiye, ngoko kulungile kwi-akhawunti nganye ngomzuzu. Hlaziya uphinde uphinde. Ekugqibeleni, sebenzisa nge-press ephantsi: faka i-disk phantsi kwesihlunu sakho, izandla ezisekhanda lakho kwaye wenze i-classic twists. Ngaba iiseti ezi-2 zokuphindaphinda kwama-20-50.