Ukudibanisa impilo kunye nokutya kwanika iziphumo ezilungileyo, kufuneka ucinge ngemisebenzi yesikhathi esizayo kwaye ulandele ngqo ucwangciso. Ngokuqhelekileyo kule njongo, iingcebiso zomqeqeshi ngamnye zifunekayo kwiqela lezempilo. Kodwa unokwenza nje kwinkqubo, uhlanganiswe ngumcebisi wethu. Kubaluleka koqeqesho lokusebenza komzimba kubaluleke kakhulu. Zive ukhululekile ukuza kunoma yimuphi umdlalo wezemidlalo - kwaye awuyi kufuna umsebenzi ngamnye ngomqeqeshi! Idibaniso elungileyo "lokutya kokutya" kuthetha ukutya ii-calories 800-1200 ngosuku kunye ne-30 imizuzu yokuzivocavoca kwaye ubuncinane imizuzu engama-20 ye-cardio yonke imini. Ngelo xesha, ngaphandle kokulimala kwimpilo, unokulahlekelwa ngu-5 kg kwiiveki ezimbini. Khumbula ukuba uza kulahlekelwa ngamapounds kancane: ekuqaleni, le nkqubo iya kukhawuleza, ize ihlawule. Ukulahleka kobunzima obungasayi kuba khona, kuba ngenxa yenkqubo yethu awuyi kulahleka nje ukuqoqwa kwamanqatha, kodwa ugcine ubukhulu bomzimba. Nceda nceda! Ukutya kulungiselelwe iiveki ezimbini, awukwazi ukunamathela kwixesha elide. Emva kweveki ezimbini, yongeza ekutyeni iimveliso eziqhelekileyo, ngelixa ungayikhohlwa malunga nemithetho ebalulekileyo yesondlo esifanelekileyo. Ukulinganiswa kwahlala kwinto eqhelekileyo, kunikezela okumnandi, okugcobileyo kunye nokubhema, iimveliso ezivela kumgubo omhlophe, ukutya okukhawulezayo kunye ne-soda elimnandi. Ngombulelo kwishintsho esifanelekileyo, awuzukufumana kuphela umgca ogqithiseleyo womzimba wakho, kodwa uphinde uphucule umzila wakho wokutya. Kancinci, uya kulibala malunga nezifo zakho ezingapheliyo, kwaye ukuxhatshazwa komzimba kwiindawo ezibandayo kunye nokusuleleka kwintsholongwane. Kukho nawuphi na, ngaphambi kokuba uqale uqeqesho, qhagamshelana nodokotela. Kwiqela elifanelekileyo lempilo, umgqirha uya kuhlolisisa phambi kokuba uqale uqeqesho. Ukuba unesifo esibi, ngokokuba udinga ukubonisana nodokotela ofunekayo! Ngeveki yokuqala, yenza izivivinyo, ukuphulaphula ngokunyanisekileyo iimvakalelo zakho. I-krepature iya kuvela ngokuqinisekileyo, kodwa oku akusiyo isizathu sokugxotha ukusebenza okulandelayo!
1. Iintonga kunye nemisipha
Yima kuzo zonke iine ukuze izitha zakho ziphantsi kwamagxa akho. Phakamisa umlenze wakho ukwenzela ukuba i-hip ihambelane nomgangatho, kwaye i-shin kunye nomlenze injalo ihlala yimizuzu efanelekileyo. Yenza iiseti ezi-3 zezihlandlo ezingama-20 nganye kwinqaku.
2. Inkcazo yezantsi
Ulale emhlane wakho, imilenze iguqa ngamadolo kwaye ubeke ububanzi bamagxa. Ekuphumuleni, pha kamisa imilenze. Qinisekisa ukuba unqeni aluyi kugoba. Ncipha phantsi imilenze yakho. Musa ukuziphosa kwiingxaki ezifunekayo kwiimisipha zogcino. Gcwalisa iiprogram ezi-15 ukuya kuma-20.
3. Yenza i-biceps
Sukuma uqonde, thabatha i-dumbbell ngakwesandla esinye. Phakamisa ingalo yakho phezulu phezulu kwentloko yakho. Qalisa ngokukhawuleza isandla sakho kunye nesilumkiso ngentloko. I-elbow kufanele ifakwe kwi-angle ye 90 °. Gcina ihlombe lakho ngqo. Umzimba unzima, ungaxhomeki kwicala ngexesha lokusebenzisa! Yenza iiseti ezi-3 ze-12-15 ukuphindaphinda ngesandla ngasinye.
4. Umthombo ophezulu
Ulale emhlane wakhe, ewaguqa ngamadolo phantsi. Mkhulule umlenze uhlale phantsi. Phakamisa izandla zakho phezulu. Nciphisa intloko yakho, uze uqhekeze iiplanga zakho. Jonga iinqeni: akufanelekanga. Ncipha kancane. Gcwalisa iiprogram ezi-15 ukuya kuma-20.
5. I-cardio kwi-treadmill
Qalisa ukusebenza ngokufudumala kwi-treadmill. Kubalulekile ukubala ngokuchanekileyo ubukhulu bomthwalo. Ngexesha loqeqesho kufuneka ube ne-pulse rhoqo. Yibalo ngokusebenzisa le fomyula: (220 - iminyaka yakho) x 0.6. Ngokubandakanya ekuhambeni kokusebenza, uya kukhawuleza isantabolism kwaye ukwandisa ukunyuka kokuxilongwa kwexesha elide. Uza kulahlekelwa isisindo nakwiphupha!
6. Ukuqinisa umva
Ulale emhlane wakho, imilenze iguqa ngamadolo, ubeke ububanzi bamagxa. Izandla zolulela phezu kwesiqu. Ngomgudu wezitho zinobuqhophololo, pha kamisa umzimba phezulu. Buyela emuva phantsi phantsi, i-vertebra emva kwe-vertebrae. Ukuze ungagqithiseli intamo, qiniseka ukuba amacala ehlombe ahlala phantsi. Phinda kathathu amaxesha ama-25.
7. I-Foot Press
Hlala phantsi kwibhentshini yebhenki kwiphephandaba le-bench, usekwe kwinqanaba le-45 °, ukuze uzinzo lubambe izibamba. Beka iinyawo zakho kwiqonga nje ngokubanzi kunamahlombe akho. Gxininisa umshicileli, susa iqonga kwi-fuse uze uqonde imilenze. Amagqabi kufuneka abheke phezulu. Qinisekisa izihlunu zamathanga kunye nezikhwelo eziya kwi-FE. Gcwalisa iiprogram ezi-15 ukuya kuma-20.
8. Ukusebenza ekuphumuleni kwezandla
Yimani ngokucacileyo, kunye neengalo ze-dumbbell zoluliwe kwiindawo zokuhlala. Phakamisa iingalo zakho kude kube iinqwelo zakho zibe yindawo efanelekileyo. Ukuqala, uza kutyithwa ngumthwalo we-2 kg phezu kwexesha, uye kwisidumbisi esinesisindo esingu-3 kg.
Ukususela ngeveki yesibini inkqubo inika ukwanda komthwalo. Mhlawumbi sele uvakalelwa kukuba umzimba wakho ulungele ukuqeqeshwa okungakumbi.
1. Iinqumle zakho
Hlalani kwi-simulator yenyawo, ukulungiswa ngokuzinzileyo, unakekele i-handrails. Ncika imilenze yakho kunye nomzamo wemisipha ye-adductor yethanga. Gcwalisa iiseti ezi-3 zeempendulo ezi-20.
2. Uhlobo olufanelekileyo
Thetha kwi simulator. Umzimba mawuthathe ixesha kwaye ulwekwe ngendlela echanekileyo. Phakamisa izandla zakho phezulu nasemva kwentloko yakho, kodwa ungayiqondi iminwe yakho. Uwa phantsi ngobumnene. Umzimba wakho kufuneka wenze i-angle ° 90 °. Buyela kwisikhundla sokuqala. Gcwalisa ama-3 iindlela ezili-12 ukuya kwezi-15.
3. Ukongezwa kwee-triceps
Yima ejongene nebhokisi le simulator kwaye ubambe iziphelo zentambo. Bend iibhande zakho kwinqanaba elungileyo, ubenze ukuba basondeza kwi-torso yakho. Nge-triceps amandla, gweba iingalo zakho, unciphise ibhloko kwiinqumlo zakho. Gqibezela iiseti ezi-3 zeempendulo ezi-15-20.
4. Ukulandelelana okubonakalayo kwentloko
Hlalani kwi-simulator "block block". Thatha ibloko ngezandla zakho ukuze izandla zakho zibe zikhulu kunamahlombe akho ngo-10-20 cm. Yenza ukutsala intloko kwinqanaba lamahlombe. Qinisekisa ukuba amacala ehlombe awanqunywe kangangoko kunokwenzeka, oko kukuthi, bahlanganiswa. Musa ukuthatha izibonda zakho emacaleni. Gcwalisa ama-3 iindlela ezili-12 ukuya kwezi-15.
5. Yilingisa isisu
Thetha kwi-ballball, uguqa ngamadolo kwinqanaba elifanelekileyo, iinyawo ngobubanzi bamagxa. Gxininisa iingalo zakho phambi kwakho uze uxinzelele umshicileli, umzimba uphambene nomgangatho. Ngomzamo wecindezelo, pha kamisa intloko, intamo kunye nehlombe. Gqibezela ii-3 iindlela ezili-20 nganye.
6. Ukusebenza nge-press ephantsi
Ulale emhlane wakhe, inqeni isicinezelekile phantsi. Yinyanzela iinyawo zakho. Nciphisa imilenze yakho ngokukhawuleza. Ukucinezela ibhola uze usebenze ngaphakathi kwamathanga. Phinda kathathu amaxesha angama-20.
7. Ukuguqula umlenze
Kwinqanaba elilungileyo, gxiba ikhuphe yebhloko elisezantsi. Sukuma ngqo kwi-counter, ubambe izikhokelo. Ngoxa ubambelele umzimba, thabatha umlenze ongakwesokudla. Zivaka ukuxhatshaza emagqabini. Ngaba iiseti ezi-3 ze-15-20 zokuphindaphinda kuqala ngomlenze owodwa, ke omnye.
8. Ukubopha umlenze wezintambo
Thetha kwi simulator yokuguqa ubuxoki ukuze amadolo angaxhomeki, kwaye i-roller ihlala ingaphantsi kwezithende. Icala lixineke ngokucacileyo kwi-benki. Ukuphakamisa umkhumbi kunye nomgudu weentambo kunye nasemva kwethanga. Gcwalisa iiprogram ezili-15 ukuya kwezi-18.