Yenza ukuzivocavoca kwiiseti ezintathu zokuphindaphinda ezili-10. Ukuguqula izihlunu ngokulula ngokulula. Yenza imisebenzi efanelekileyo kangangoko kathathu ngeveki imizuzu engama-20. Ukuzivocavoca umzimba, kufuneka umatshini wokuqeqeshwa, iimpawu ezivela kwi-2.5 ukuya kwi-5 kg kunye neqonga lesiteji okanye into ephantsi.
Ukuzivocavoca umzimba: ukutshintshisa ngokutshatyalaliswa kwenyawo. Oku kuya kubumba izihlunu zesifuba sakho, izikhwebu kunye nomva.
Kubalulekile ukuma kwi-pose njenge-push-ups, izandla zokufaka umncinci omncinane kunezinga lamahlombe, imilenze iyaguqa ngamadolo. Ukubopha iingalo zakho kwiingqungquthela, zama ukuzisa isifuba sakho ngokusondeleyo kumgangatho. Bese uphinde uphakamise izandla zakho uze ulungele enye yemilenze yakho emva kwakho, udonsa inzwane nayo. Kule meko, amaqhosha kufuneka avaliwe, kwaye isisu sisatyathwa. Emva koko qhubeka kunye nemilenze eminye.
Ukugxotha ngokujika.
Uqeqesha amahlombe, iingalo, u-press, i-buttock kunye namathanga.
Thatha kwizandla zee-bumbbells. Yima ngokuthe tye, iinyawo zeenyawo zihluke, zibophe iingalo kwaye zibeke kwicala lomfuba, ukwenzela ukuba iingqongqongo zibhekiswe kumgangatho. Ukuguqa ngamadolo, ukulahla okuncinci, uze ulungele, kwaye ulungiselele i-dumbbell ngaphezulu kwentloko yakhe, ngelixa ujikela ngasekunene uphakamise umlenze ogobileyo. Buyela kwisikhundla sokuqala uze uphinde ngapha nangapha.
Utolo oluqinileyo.
Imisipha yomsebenzi kunye ne-biceps.
Izandla zibekwe kwisitulo esisezantsi njenge-push-up pose. Emva koko, ingalo yangokunene idonsa ngqo phambi kwakho, ngoxa uqhawula umlenze wesobunxele ukusuka phantsi. Hlela ukufaka imizuzwana embalwa. Emva kokuba ubuyele kwindawo yokuqala, uphinde uphinde usebenze ngaphesheya.
Ukulinganisa kwinqanaba.
Ukomeleza umshicileli, i-oblique muscular muscle, esifubeni kunye ne-biceps.
Hlala phantsi, imilenze iguqa ngamadolo kwaye ubeke phambi kwakhe, umqolo wakhe uphenduke kancane. Qaphela ukuba kunjalo. Izandla kunye nezidumbulu zikhupha phambi kwakho. Ngaphandle kokuba uguqe umva, unyuke phezulu komzimba. Ngoku qalisa uguqula umzimba ngokushiya kwaye unqamle isandla sakho sokhohlo ngokukhawuleza uze udikelele kwisigxina Isandla sokunene asihambanga ngexesha elifanayo. Emva koko buyela kwisikhokelo sokuqala uze uphinde usebenze ngendlela eyahlukileyo.
Ukucindezela ngekona.
Ukuthwala izihlunu zesifuba, iintambo, iingalo kunye namahlombe.
Ulale emhlane wakho, ukuguqa ngamadolo, umlenze wokunene uphonswe ngakwesobunxele. Izandla kunye nezikhonkwane ezigobayo kwiindawo zokuhlala zize zibekwe kumanqanaba esifuba. Ukucima amaqhosha, ukukrazula iinqunqa ukusuka phantsi kwaye ngelo xesha, izandla kunye neziqhwala zidonsa kwidilesi. Buyela kwisimo sokuqala uze utshintshe umlenze wakho.
Ukuwa ngemilenze.
Ukufometha amacu, iinquma kunye ne-biceps.
Yima ngokugqibeleleyo, zibeke iinyawo zakho ububanzi bamagxa akho, ziphethe iingcongolo ngeenxa zonke. Thatha inyathelo elikhulu uze uphinde ulale kwaye uphononise ukuhlaselwa ukwenzela ukuba ithanga phambi kwenyawo lilingane nomgangatho. Ngaloo xesha, ukugoba iingalo zakho kwiingqungquthela, ukurhoxisa i-dumbbells kumahlombe akho, gcina iindlovu zakho eduze komzimba. Khawuvuke uze uphakamise umlenze wakho ongakwesokudla phezulu, idolo elifanelekileyo kwinqanaba lomlenze. Emva koko faka izandla zakho phantsi uze ubuyele kwindawo yokuqala. Sitshintshe kwicala uze uphinde usebenzise okokuqala.
Inkqubo yokuzivocavoca ngesonto.
Yilokho icebo loqeqesho kufuneka libukeke ngathi. Kuyinto enqwenelekayo ukuba imithwalo yamandla, i-yoga kunye nezinye izifo zokuzivocavoca zihamba emva komnye. Ngaphandle koko, zinokuhlulwa zibe zimbini. Umzekelo, ekuseni ekuseni imizuzu eyi-10 yoga, kunye ne-aerobics kunye nemithwalo yamandla ngokuhlwa.
NgoMvulo.
Ukulayisha amandla ekuseni, kunye ne yoga imizuzu eyi-10 ngokuhlwa.
Lwe sibini.
Amandla umthwalo 20 imizuzu ekuseni. I-Aerobics ngexesha lasemini, kunye ne-yoga imizuzu eyi-10 kusihlwa ngaphambi kokulala.
NgoLwesithathu.
Imizuzu eyi-10 kuphela ye-yoga ngaphambi kokulala.
NgoLwesine.
Ukunyuka ekuseni. Ngemva kwemini, i-aerobics, nobusuku imizuzu eyi-10 yogaga.
NgoLwesihlanu.
Ukuphumla kwasekuseni. Ngemva kwemini, i-aerobics, kwaye kusihlwa kwakhona imizuzu eyi-10 yoga.
NgoMgqibelo.
Amandla umthwalo 20 imizuzu ekuseni. Ngemva kwemini, i-aerobics, nobusuku imizuzu eyi-10 yogaga.
NgeCawa.
Ukususela ekuphumleni kusasa. Ngemva kwemini, i-aerobics, nobusuku imizuzu eyi-10 yogaga.
U-Elena Klimova , ngakumbi kwisiza