Phinda omnye okanye amabini ajikelezayo. Amabini okanye kathathu ngeveki, ukongeza ukuchitha i-cardio. Yaye khumbula: kumlo wokulwa ne-cellulite, ukuhlala kubalulekile ekuphumeleleni. Ngoko unganqikazi! Ngaba isazela sisenza isisu esisezantsi.
Uya kuyimfuneko: ubunzima bomzimba obuyi-4-5.5 kg, ibhentshi (okanye iqonga le-step-platform) kunye nethawula.
"Ukuhlahlela Iplanki"
Ukuxiliswa kwemisipha, izihlunu zezandla zisebenza. Sukuma, imilenze ebubanzi beeplavis. Hlala phantsi uze ufake izandla zakho phantsi phambi kwakho. Xa ugxuma, thumela imilenze ubuye uye kwi-posture ye-bar, uze usulele ngakwesobunxele, ngokufanelekileyo, kwakhona kwiziko. Ngokuxumla, shenxisa unyawo olunene kwisandla sokunene, buyela kwisikhundla sebar kwaye uphinde ujikeleze ukunyuka kwesantya sokunxele. Emva koko, elula umlenze wakho okhohlo, ngokuhamba kwembini ukuyeka phambili, vuka uphinde uphinde. Ukwenza okuphindaphindiweyo kwezi-10.
Iphakama kwibhentshi kunye nokuphakanyiswa komzimba
Imisipha yemilenze, izikhwelo kunye nezandla zisebenza. Thatha isibane somzimba kwaye, usibeke phambi kwakho, umele ujongene nebhentshi okanye isiteji-esiteji, ekupheleni kwayo. Phakamisa umzimbabard ukuphakama kwesifuba - iingalo zichanekile, iibhulashi zibubanzi bentaba ngaphandle, iintendelezo zikhomba. Ngoxa ubambe i-bodybard kule ndawo, yenza isinyathelo ngonyawo lwakho lwesobunxele kwiqonga kwaye uthathe idolo langaphambili ekuphakameni kwepilvis. Nciphisa umlenze wakho wokunene, hlala phantsi, ume, uthathe unyawo lwakho lokunene ngaphandle. Buyela kwisithuba sekhaya ukugqiba ukuzama kwakhona. Emva kokugqiba ukuphindaphinda oku-8, yenza umsebenzi kwenye indlela (ekupheleni kwesobunxele kwebhenki) ukugqiba indlela.
Curl ngebhodi yombhobho
Imisipha yesifuba nomsebenzi wokushicilela. Thatha umyili womzimba kwaye ulale emhlane wakho, kwibhentshini okanye phantsi. Gcina i-barbar yomzimba kufuphi nesifuba sakho, iintende zibe zinkulu kunamahlombe akho kwaye ukhangele phambili. Yenza inkcenkcazo yebhenki kunye nebhodi yombhobho, uze udibanise. Gcina kwindawo yokugqibela ye-akhawunti engu-1, kwaye uguqula umzimba ekunene, ngakwesobunxele, buyela emuva kwiziko-umzimba wakho ophezulu kufuneka uhambe njengomnye. Buyela kwisimo sokuqala uze uphinde. Ukwenza okuphindwe kabini.
Izikwere emlenzeni omnye
Iimisipha zemilenze kunye nezibhokolo zisebenza. Thatha i-bodybard ngakwesokunene uze uyibambe ukuze ihambisane nomgangatho. Yima ngasemva kweyathelo okanye ibhentshi uze udlulisele isisindo, ujike ngasekunene unyawo uze uncede uthinte isandla kwibhentshi okanye unzulu njengoko unakho, vuka uphinde uphinde. Emva kokwenza ukuphindaphinda oku-8, tshintsha ibhodi yomzimba ngakolunye uhlangothi uze uqale usebenzise inyawo elisekhohlo.
Iipro-push-ups ezimbini
Iimisipha zesifuba, ama-muscle-stabilizers, i-triceps isebenza. Yamkela isikhundla se-push-ups ngokugxininisa ezandleni (iqhubhisa ngqo phantsi kwamagxa) kunye nezwane okanye amadolo. Yehla phantsi-emagqabini kufuphi nomzimba, uze ucinezele. Ngoku faka iintende zakho malunga ne-5 cm uze uhlele phantsi, ngeli xesha, ubeka iingqungquthela zakho kumacala. Phuma ngaphandle, buyisela izandla zakho kwisimo sabo sokuqala uze uphinde. Ukwenza i-w-12-push-ups, ukutshintsha isikhundla sezandla ngokuphindaphinda rhoqo.
Ukuhlahlela ngokulinganisela, ngokuphakama kwamadolo
Imisipha yeengalo nemilenze isebenza. Khuphula umzi womzimba wakho ngaphezu kwentloko yakho, iingalo zakho zibubanzi bentala, izandla zakho zijongene nawe. Gxuma phezulu, udonsa idolo elifanelekileyo ukuya phambili ekuphakameni kwebhola, uze wehla kwisiqingatha kwicala elisekhohlo. Ngomso ozayo, phakamisa idolo elingasesinxele - oku kuza kuba yimpindelo e-1. Ukugcina isikhundla sezandla, ukuqhuba amaxesha ama-10-12.