Kubandakanywa ngenxa yokuzivocavoca ezininzi kwi-balance. Uya kubawenza bemi emlenzeni omnye, oya kwenza ukuba izihlunu zigcine umlinganiselo wazo kwaye zisebenze ngakumbi. Olu bunzima luya kuba lunamandla kwaye luqale! Hlanganisa inkqubo yethu ye-bikini kwaye, kungakhathaliseki ukuba kunzima kangakanani, khumbula: ngamnye ngokuphinda uyenze uphinde wenze isinyathelo ngokubhekiselele kumfanekiso wephupha lakho. Emva koko, ukuzivocavoca umzimba ukunciphisa ubunzima kuya kunceda nayiphi na intombazana ukuba ibe yintsapho!
Isicwangciso soqeqesho
Yenza oku kudibanisa kathathu ngeveki, kodwa kungekhona usuku ngalunye. Okokuqala, qhafaza imizuzu engama-5, uzinike umthwalo we-cardio, kwaye wenze okokuzivocavoca ngokulandelelana, nganye ngokuphindaphinda kwama-10-12. Hlaziya phakathi kwabo imizuzwana embalwa ukuze uphinde uphefumle.
Uya kuyidinga: ibini leetumbulu ezilinganisa i-platform yolinganisa ye-4-5 kg, isite--tampu okanye ibhentshi elilinganayo ibhola eli-1.5-3 kg; isilumkisi esilinganisa i-1.5-2.5 kg.
Ngokurhoxiswa
Iimisipha zemilenze kunye nezibhokolo zisebenza.
Ngenxa yokuzivocavoca umzimba ukunciphisa ubunzima ungaya kwifomu entsha kungekudala! Thatha kwisandla ngasinye isalathisi esinesisindo esingama-4-5 kg kwaye ugcine phambi kwakho, kwinqanaba lamathanga, iintendelezo kuwe. Phakamisa imilenze yakho ephakamileyo kunamahlombe akho, zitsala iinzwane zakho uze uhlale phantsi. Khuphuka, uthathe inyawo lakho lokunene. Ukumisa, ubeke kwakhona iinyawo, uhlale phantsi uphinde uphinde, ujike umlenze wesobunxele. Qhubeka ukwenza umsebenzi, utshintshe imilenze ngexesha lokuphindaphinda.
Sula phezu kwentloko yakho
Umsebenzi wesisu
Hlala phantsi, amadolo aphelile, iinyawo phantsi. Ngesandla ngasinye, thabatha i-dumbbell enesisindo esingama 4-5 kg. Gcobhoza izandla zakho kwiingqungquthela, zijike iintende phambi kwaye uphakamise ukwenzela ukuba izibonda zibhekise kumacala asemgceni. Ukwenza umshicileli, vula iingalo zakho uphakamise iingqungquthela ezingaphezulu kwentloko yakho. Ngaphantsi uze uphinde.
"I-Hammer" ngokuphambana
Imisipha yemilenze, izikhwelo kunye ne-biceps.
Thatha kwisandla ngasinye kwisalathisi esilinganisa i-4-5 kg kwaye usihlalise emzimbeni, iintendelezo zibhekiswe kuwe. Beka iinyawo zakho ngobubanzi bamagxa akho, hlala phantsi. Sukuma, ubeke unyawo lwakho lwesobunxele ukuya ngasekunene uze uguguze ubunzima emahlombe akho. Thatha inyathelo ngesantya sakho sokunxele ukuya ecaleni, ubuyele kwisikhundla se-squat uze unciphise i-dumbbells, uphinde uphinde. Ephakathi, tshintsha umlenze: qala ukunamathela uze uye ngasekunene.
Ukunyuka kwamanzi ukusuka kwi-step-platform
Imisipha yokusebenza yesifuba, i-triceps, i-muscle-stabilizers.
Gcina izandla zakho kwi-platform-step or bench, iintende zibe zikhulu kakhulu kunamahlombe, kwaye uthathe indawo yebha. Umlenze wesokunene uphindwa ekuphakameni kwethanga, udonsa inzwane. Ukugubungela izibonda zakho, shiya isifuba sakho kwi-steppe. Phakamisa izandla uze uphinde. Ephakathi kwendlela, tshintsha umlenze, unciphise ilungelo kwaye uthathe umva oseleyo.
Ulungelelaniso kwintlambo
Thatha kwisandla ngasinye kwisalathisi esilinganisa i-4-5 kg, sithele phambili kwi-hip kunye ne-squat nje. Nciphise izandla zakho zokunene phambi kwakho, iintendelezo zisetyenziswe kwiinyawo. Yenza iidumbs kumacala, udibanise iinqwelwana kwakhona, kodwa ngaphandle kokusasaza emacaleni, gweba iingalo zakho, ubuyele kwisimo sokuqala uze uphinde.
Iingozi zokuphakamisa izingozi
Imisipha yemilenze, izikhwelo kunye namahlombe asebenza.
Thatha ibhola elilinganisiweyo kwaye, ukulula izandla zakho phambi kwakho, ukuzise ekuphakameni kwamagxa. Yenza i-lunge ihambe ngasekhohlo phambili, ngelixa uphakamisa ibhola phezu kwentloko. Sukuma, uphakamise idolo lakho langakwesokudla phambi kwakho kwaye unciphise ibhola ukuya kumgangatho wenqanaba. Lunge ngesantya sokunene kwaye uphinde ugqibe umsebenzo ukugqiba ukuphindaphinda.
Ukuguqulwa kwengalo
Iimisipha-stabilizers kunye ne-triceps zisebenza.
Thatha isalathisi esilinganisa i-1.5-2.5 kg kwisandla sokunene uze ulale emhlane wakho, umlenze wakho wokunene ugobile emadolweni, unyawo lisezantsi, i-left side iqonde. Gudla isandla sakho sokunene phezulu, isundu sibheke phambili. Ukunciphisa isilumko esisekhohlo, ugube kwi-elbow. Gweba ingalo yakho uphinde uphinde. Phakathi kwendlela, tshintsha isandla sakho.
Ukunyuka komlenze
Ukusebenza kwemisipha-stabilizers.
Thatha ibhola elikhulu kwaye, ukuliphakamisa phezu kwentloko yakho, ulale emhlane wakho, imilenze iqonde. Ngoku ziqhekeze phantsi uze ukhuphe ibhokhwe lakho langasekhohlo, ngelixa uphakamisa intloko kunye namahlombe uze unciphise ibhola phambi kwe-shin yakho yekhohlo. Gqiba ngamadolo (unganciphisi imilenze yakho!) Wolule izandla zakho nebhola phezu kwentloko yakho malunga nezinga leendlebe zakho. Ngomhla wokuphindaphinda ozayo, gxotha idolo lakho langakwesokunene.
Musa ukulibala nge-cardio!
Zama ukunika ubuncinane amaxesha amahlanu ngeveki ubunzima obunzima entliziyweni, ukutshisa 250-500 kcal ngeseshoni. Thatha uqeqesho lwemizuzu engama-55, ongayibamba kuyo nayiphi na imishini ye-cardiovascular and during which you burn over 500 calories. Ngaba akwanele kuwe? Yongeza ukuchasana, isivinini, okanye ncinane kwababini.