Izixhobo zentliziyo
Isiqhelo esithandwa kakhulu sisistim se-cardiovascular, sisomeleza inkqubo yesifo senhliziyo, ngoko ke, ukunyamezela. Izixhobo ze-cardiovascular zibaluleke kakhulu ekulahlekeni kwesisindo ekhaya, njengoko zithe zaxhaswa ngokukhawuleza kwaye zitshise amawaka eekhalori.
Stepper
Esikhundleni sokuqeqesha abaqeqeshi ababizayo, khetha i-stepper. I simulator ifanisa ukuhamba kwizitepsi. Kulungile ukuba kuthatha indawo encinane, ngelixa liqinisa ngokupheleleyo imisipha yamathanga kunye neentambo. Ngexesha lokuzivocavoca, inani elikhulu le-kilocalories litshiswa: malunga ne-300-350. Cwangcisa: Hamba ubuncinane kwi-30-45 imizuzu 2-3 ngeveki. Ngexesha loqeqesho lwenkqubo ye-cardiovascular is involved. Lumkiso! Kubalulekile ukuba usebenze unyawo olupheleleyo kuphela, ugcine ibhalansi, ukuze ungalimazi amalunga emadolo. I-Stepper iphikisana nabantu abanamalungu axhaphayo.
Ixesha liyimali!
Ungathenga ingcaciso elula ye simulator kwaye uthenge "umlindo wezinga lentliziyo", owenziwe ngamehlo wesoli. Ukongeza kwixesha, ubhala izinga lokutshiza, inani leekhalori elitshisiweyo kunye nokunye okuninzi. Uya kunceda nasiphi na isifundo.
Ukuqhuba ibhayisikili
Igcina intendeni yobuqili phakathi kwezixhobo zemidlalo yasekhaya: iqinisa intliziyo, ivumele abantu ukuba babe nesisindo kunye neengxaki zomgudu. Ukongezelela, inamanani amancinci. Iimodeli ezithengiweyo kunye neenkqubo zokulayisha umatshini okanye izihlangu zifana neziqhelekileyo kodwa zihamba ngebhayisiki: zikhona iinkqubo ezimbalwa okanye ezingenayo iiprogram. Ngehora lokuzivocavoca kwibhayisikili yokumisa, i-400-450 kilocalories iyichithwa. Cwangcisa: Qala iiklasi ngeengqungquthela ezikhululekile, ngokukhawuleza "ukukhawuleza". Inkqubo efanelekileyo yokuqeqeshwa kwe-cardio iquka izifundo ezingu-3-4 ngeveki. Yenza imizuzu eyi-15 ukuya kwimizuzu engama-40, kodwa khumbula: ukuba ukhathele, uzive ungaphefumli okanye uphefumle, unciphise isantya uze uqedele isifundo. Iipedari ziyakwazi ukuhamba kwi-jerks, ngoko uqeqesho aluyi kuba lukhululekile kwaye lukhuselekile njengemodeli ebiza kakhulu: amajoyina abagulayo angavakalelwa yinto engafaniyo. Kubantu abanesifo se-cardiovascular system, umthwalo kufuneka ube ngaphantsi. Bonke abafanisi bahlelwe ngokwasemacaleni amaqela amakhulu: ukuphucula ukunyamezela (ukuqeqeshwa kwe-cardio) nokusebenzela ukwandisa ubunzima be-muscle (abaqeqeshi bamandla). Kukho izixhobo ezongezelelweyo (i-dumbbells, trimmers, bars, fitboly).
Abaqeqeshi bamandla
Abaqeqeshi bamandla ekhaya basebenzisa ubuncinci, ngokukodwa ngamantombazana amancinci angafuneki "ukupompa" imisipha ngaphambi kokubonakala kwintliziyo. Kodwa ukuba ufuna imimodeli enjalo, qwa lasela iibhentshini zecindezelo.
IBhenki
Ikuvumela ukuba wenze imisebenzi emininzi kwiphephandaba, izihlunu zesifuba kwaye ubuyele ngemilinganiselo yamahhala: i-vultures, i-dumbbells, "i-pancakes". Akukho ziphakamiso phantsi komgangatho ophantsi komgangatho ongeke unike umphumo onjalo, njengeklasi kwibhentshi nge-angle angle yokuthambekela, ngoko ke, umthwalo. Xa ukhetha ibhentshi, hlawula ingqalelo ngokuthe ngqo ukuthembeka kwelo sakhiwo kunye nesisindo esiphezulu esinokujamelana nayo. Izinto zokwakha iifayili nazo kufuneka zibe semgangathweni ophezulu, ngaphandle koko emva kweeveki ezimbalwa zokuqeqesha i-upholstery iza kuphelisa. ISicwangciso: Senza iisethi zokuzilolonga (ukuphikisa kumaphephandaba, i-bar press okanye i-dumbbells) kodwa iiseti ezi-3 zokuphindaphinda kwe-15-20 ngesisindo se-2.5 kg, ngokunyuka kancinci. Izihlandlo ezintathu ngeveki. I-angle inclining angle yenza uguqule izinga lomthwalo ngexesha leeklasi. Lo mfaniso luyimfuneko kulabo banomdla wokwakha isistim. Nangona kunjalo, ungakulibali ukuba ububanzi obubanzi kwibhar (kunye neenduli ezibhekise kwicala) kwaye ukuhla kwehla kwesifuba esiphezulu kunobungozi kumalungu ehlombe.
Umthamo wevili
Isetyenzisiweyo, okokuqala, ukuqeqesha umshicileli, kodwa ngokunyamekela ngokukhawuleza kuya kunceda ukuqinisa ibhinqa lephepha, iingalo kunye nomva. Ivili lifanelekile kulabo abafuna ukuqeqesha kangangoko ukugcina isibalo, kodwa ukuphucula amandla. Ukusebenza kunye naye kufuneka uqaphele kakhulu: xa uqala ukugubungela isondo, qwaba ngobukhulu isimo sakho somzimba. Emva kwakho konke, ukuphakama okukhulu kwe "ukugibela" kunye nezihlunu ezingapheliyo kusongela ukuwa okungathandekiyo, ukuvuna, ukuhluma kunye nokuchithwa. I-wheel-trimer ingashenxisa ngokukhawuleza ukuphakamisa i-trunk kwi-ballball kunye nokuqeqeshwa kunye neengqungquthela, ngoko isigqibo sokuwusebenzisa ekuqeqesheni yinto yokuthandwa. I-Fitball kwindawo yokuzivocavoca yasekhaya ayixhomekekanga! Ngaloo nto, unokwenza iimvocavolo kwi-hyperextension, cinezela, kwaye uhlakulele ukulungelelaniswa. Ukufanelekela abantu abanezifo zesistim ye-musculoskelet system.
Ulwazi olongezelelweyo
Ukuzivocavoca kwe-hyperextension, ucinezela, iingalo kunye nemilenze, eyenziwa kwiholo kwizakhiwo ezixakekayo nezixakekayo, nangona kusebenza kakuhle, kungenziwa kwi-ballballs, usebenzisa i-dumbbells kunye nemivalo. Ukuzivocavoca kwe-aerobic kuza kunika yonke into efana ne-aerobics nge-step-platform. Iiklasi ezinezixhobo ezinjalo aziyi kuthatha indawo yokuqeqesha ngokusisigxina kwiimpawu ze-"basic", kodwa ngeeseshoni eziqhelekileyo ziya kukunceda ugcine ithoni jikelele.
Hoop
Kungaba lula, ukuhlaziya okanye ukulinganisa. Ukunyakaza kwe-Rotational kwakha inqeni, ukuqinisa imisipha ye-press. Umsebenzi osebenzayo nolula. Uqeqesho olude okanye ukhethwa ngokunyanisekileyo luya kukuvuza ngemivimbo ekhondweni. Ukuba uqala nje ukuqonda ukufaneleka kwekhaya, musa ukukhawuleza ukuba "uqhelane" kunye ne-wheel-trimer. Ukujongana nokulula kulula kubantu abalungiselelwe kakuhle kwaye bakhuliswa ngokwenyama.