Ngokomphando, ama-54.4% amabhinqa aseYurophu ayilungele ukunikela okukhulu ngenxa yokuba nomzimba omuhle. Sinikeza inkqubo yoqeqesho engafuneki ukuba wenze imihlatshelo ebalulekileyo endleleni eya kumfanekiso ocacileyo.
Ngolu hlelo lwenkqubo, awuyi kulahleka kuphela 5 kg, kuya kukunceda kwaye uqhubeke nokudlala imidlalo ngokuzonwabisa. Kwaye konke ukubonga ukuba yonke imihla iya kuthetha uhlobo olutsha lomzimba, kwaye luya kunceda umzimba wakho ukukhawuleza ukubuyisana kwakhona. Xa unika umthwalo ohlukeneyo kwiimisipha zomzimba, kufuneka zilungelelanise, ngoko ke umphumo ubonakala ngokukhawuleza, kwaye uqhubeka uqinisa imisipha. Sathuthukise iintshukumo ezingama-21 zeetoni ze-muscle, waza wongeza i-cardio drain kubo. Hlanganisa kwaye udibanise ndawonye ukuze ufumane isicwangciso esitsha soqeqesho ngalunye usuku. Ngoko ke imisipha yomzimba kunye ne-flabby muscle iya kuba kude kakhulu. Qala ukwenza ngokuvumelana nesicwangciso sethu namhlanje, kwaye kunyaka omtsha uza kungena impilo enempilo kwaye ujabule.
Isicwangciso sakho soqeqesho seveki
Ukuze ulahle u-5 kg wesisindo esongezelelweyo ngenyanga, kufuneka wenze okungenani imizuzu engama-300 ye-cardio ngeveki, kunye noqeqesho lwesisindo esingu-2-3, kwaye landela ukutya. Nantsi isicwangciso sekhonkrithi esiza kunceda ukufeza konke oku.
NgoMvulo
Yenza imivo yoMvulo kunye ne-cardio.
Lwe sibini
I-Cardio Workout ihlala imizuzu engama-60.
NgoLwesithathu
Yenza imimiselo yokusingqongileyo kunye ne-cardio kwi-treadmill ene-slope.
NgoLwesine
Imizuzu engama-45-60 kwanoma yikuphi ukuqhutyelwa komlinganiselo wokulinganisela (oku kuthetha ukuba ngexesha loqeqesho ungathetha).
NgoLwesihlanu
Yenza i-exercises kunye ne-cardio kwi-treadmill ene-slope.
NgoMgqibelo okanye ngeCawa
Yenza iyure ye-cardio okanye nayiphi na uqeqesho oluqingqileyo oluyiminyaka engama-60. Enye yeentsuku eziphumayo ngumhla wokuphumla.
Qaphela eli cwangciso kwiveki kule nto okanye nayiphi na enye umyalelo (ngaphandle kokuba uqeqesho olufanayo alufanele liphindwephindwe iintsuku ezimbini kumqolo, kwaye phakathi kokuqeqeshwa kwamandla kufuneka kube ngamahora angama-48 ukuphumla). Ukuba uzama ukuzisa imisipha yakho kwiitoni kwaye ugcine ubunzima bakho, susela olunye usuku lokuqeqeshwa kwe-cardio kwisicwangciso, kunye nokusebenzisa amandla.
Uya kuyimfuneko
ibini leendwangu ezilinganisa i-1.5-2.5 kg kunye ne-4-6 kg;
ibhola ye-fitball;
umgangatho wesiteji okanye ubude bebhentshi 30-45 cm;
ibhloko le-yoga okanye incwadi eninzi njengesixhobo somnxeba;
Isilathisi seValSlide okanye iiplate zamaphepha;
i-tourniquet yokuzivocavoca;
ibhola yezokwelapha enesigidi 1 kg;
umtya we yoga (ukhetho)
Yintoni oyenzayo
Phinda ufumane imizuzu emi-5 usebenzisa noma yiyiphi i-cardio, emva koko ulandele iiseti ezi-2 ze-10-12 ukuphindaphinda kwentshukumo nganye kule ndlela, ukuphumla imizuzwana engama-30 phakathi kweesethi.
1. Izikwere ezinama-back mahami, ziqinisa imisipha yemilenze kunye neentambo
Yimani ngokuthe tye, iinyawo ezibanzi emathangeni. Thatha kwizandla zamathambo ezinesisindo esingu-1.5-2.5 kg. Hlala phantsi ukwenzela ukuba iziqhenyana zifanane nomgangatho, uze ukhuphuke unyawo lwakho lwesobunxele. Buyela kwisithuba sokuqala ukugqiba indlela. Phinda ngokutshintsha kweenyawo.
2. I-crosswise lunge, iqinisa imisipha yemilenze, izikhwebu kunye namahlombe
Ngesandla sokunene, thabatha i-dumbbell enesisindo esingu-1.5-2.5 kg kwaye unciphise isandla sakho ecaleni kwintendeni. Beka isandla sakho sokhohlo emva kwentloko yakho, ibhokhwe kwicala. Yenza umphunga we-lungdrop ngakwesobunxele, uze ukhuphuke; ukuphakamisa umlenze wesobunxele kunye nengalo ekunene ngexesha elinye. Buyela kwisimo sokuqala uze uphinde. Shintsha amacala uze uqedele indlela.
3. I-Curtsy kunye ne-dumbbells, iqinisa imisipha yemilenze, izikhwelo kunye ne-biceps
Thatha kwisandla ngasinye isalathisi esinesisindo esingama-2.5-6 kg (izandla kwicala ngalinye kwiintendelezo ngaphakathi) uze ufake iinyawo zakho ngobubanzi bezinqamlezo. Ukwenza umlenze wesobunxele ngasemva nangakwesokudla, pha kamisa i-dumbbells kumahlombe. Buyela kwisikhundla sokuqala uze wenze ukukhaba ngasemva nangakwesokunxele ngesantya sokunene ukugqiba ukuphindaphinda oku-1.
4. "I-Scissors" ngokujika , qinisa imisipha yeendaba
Thetha emhlane wakho kunye nemilenze eqondileyo kwaye ucoce ibhola ye-fitball phakathi kweenyawo zakho. Izandla zilele phantsi kunye neentende. Khuphula imilenze yakho ngqo. Jikela imilenze yakho ngakwesobunxele, ngokusemandleni akho, ngaphandle kokuthatha amahlombe akho phantsi. Buyisela imilenze kwisimo sabo sokuqala kwaye ujike ekunene ukugqiba ukuphindaphinda oku-1.
5. Ukulinganisa kwi-fitball, kuqinisa imisipha yamatye kunye ne-trunk
Thela phantsi ubuso, phantsi kwi-ballball. Beka izibilini zakho phantsi uze uguqe ngamadolo kwinqanaba elifanelekileyo. Ukucoca iingqungquthela, gxuma imilenze phezulu, ukuguqa ngamadolo ku-90 degrees ukwenzela ukuba iinqunqa zibe ngumgca ochanekileyo kunye ne-trunk. Buyela kwisimo sokuqala uze uphinde.
6. Push ups, qinisa iisifuba zesifuba, amahlombe, izandla kunye nezikhwelo
Thatha ugxininiso lobuxoki, uncike ezandleni nasemadolweni. Ukugubungca iingalo zakho kwiindawo zakho, unciphise isifuba sakho kuze kubekho amahlombe akho ahambelana nomgangatho. Ukulungisa iingalo zakho, krazula inyawo lakho lokunxele ukusuka phantsi nge-15 cm. Faka unyawo lwakho phantsi uze uphinde uphinde ujikeleze imilenze yakho.
7. Emva kwe-push-ups, qinisa i-triceps kunye nezihlunu zehlombe
Hlala phantsi, uguqa ngamadolo, izandla phezu komgangatho osondele kufuphi neenyawo zakho, iminwe yakho ibhekise phambili. Hlamba i-hip 20 cm ukusuka phantsi. Gcina iingalo zakho kwiingqungquthela, unciphise i-pelvis esecaleni. Buyela kwisimo sokuqala uze uphinde.
8. "I-Skater", iqinisa imisipha yemilenze kunye neentambo
Beka unyawo lwakho lwesobunxele kwisiqwenga okanye kwibhentshi, uguqa idolo lakho ngasekunene kwaye ulungise unyawo lwakho lokunene emva kwakho, unamathele onzwane wakho phantsi. Phambi phambili uze uqondise iingalo zakho phambi kwakho ekuphakameni kwamagxa akho, iintende. Ngentambo yokukhanya, yibeka unyawo lwakho lokunene kwipulatifomu, uze uyibuyisele kwisimo sayo sokuqala uze uphinde. Shintsha imilenze yakho kwaye uqedele indlela.
9. Iipilisi ngokuqhaqha, qinisa imisipha yemilenze kunye neentambo
Yima ngenyawo lwakho lwesobunxele kwi-Valslide simulator okanye iplate yephepha, izandla kumacala. Ukwenza intambo ekhohlakeleyo ngonyawo lwakho lwesobunxele ukuya kwicala ngokukrazula, pha kamisa izandla zakho phambi kwakho ukuya phezulu kwesifuba kunye nezandla zakho. Ukulungisa umlenze wokunene emadolweni, ulethe umlenze wesobunxele kwiindawo zawo zokuqala uphinde uphinde. Shintsha amacala uze uqedele indlela.
10. Ukuhluma kwezandla kunye nezikwere, kuqinisa imisipha yamatye, imilenze kunye ne-biceps
Yima ngokuthe tye, iinyawo ziphakamileyo emagqabeni, amadolo aphelile. Thatha iimbumbulu ezinesisindo esingama-2.5-4 kg, iingalo ziboshwe kwii-angles ezifanelekileyo kwaye zixinzelele kumacala emintendelezo. Hlalani phantsi ngelixa linye nizisa ii-dumbbells kumahlombe enu. Buyela kwisimo sokuqala uze uphinde.
11. "I-Frog", iyomeleza umshicileli
Hlala kumda weqonga okanye ibhentshi, ubambe imiphetho yayo kufuphi neenyawo. Amagqabi aphelile, imilenze imele phantsi. Phindela emuva, krazula imilenze yakho phantsi uze uphuphe ngaphandle phambi kwakho, ukuze imilenze ifane. Qinisekisa umshicileli uze udonsa amadolo akho esifubeni, usasaze amadolo akho, kodwa ugcine iinyawo zakho kunye. Vala indawo kwibala elilodwa, uze ulungise imilenze yakho uphinde uphinde uhambe.
12. "Itheyibhile", iqinisa imisipha ye trunk kunye neenkuni
Thatha isalathisi esilinganisa i-1.5 kg kwaye umele kuzo zonke ezine, izandla phezu komgca wegxalaba, iinqumlo ze-perpendicular kumgangatho. Ukuphakamisa isandla sokunene kwicala ukuya ekuphakameni kwegxala, thabatha umlenze wesobunxele ugobile emadolweni ukuya kwicala ukuya phezulu. Buyela kwisikhundla sokuqala uze uqedele ukuphindaphinda. Ukwenza, amacandelo alandelayo.
13. Ukunyusa ukutshintsha kwezandla, ukuqinisa imisipha yesifuba, amahlombe kunye neengalo
Thatha ugxininiso lokuxoka (ukuxhomekeka emadolweni okanye ezintontsheni), ibhulashi kumgca wegxala, isandla sokunxele siphezu kwebhokisi ye-yoga okanye incwadi eninzi. Gcina iingalo zakho kwiingqungquthela, unciphise isifuba sakho phantsi. Cindezela phantsi, uze ubeke isandla sakho sokunene kwibloko okanye kwincwadi, kwaye uhambise isandla sokhohlo ukuya kumgangatho ukugqiba ukuphindaphinda. Yenza umsebenzi kwakhona, kodwa ulwahlukileyo.
14. Emva kwe-push-ups, qinisa i-triceps kunye nezihlunu zegxala
Hlalani emaphethelweni epulatifomu, nibambe umgca wayo wangaphambili kufuphi neenqatha kwaye niguqa ngamadolo. Gweba izandla uze uqhekeze isitya esivela kwisiqonga. Gcina iingalo zakho ngekona elungileyo, unciphise umlenze wakho phantsi. Gweba iingalo zakho, uze ulungele umlenze wakho okhohlo phambi kwakho, kunye nesandla sakho sokunene kwicala. Buyela kwindawo yokuqala uze uphinde; utshintshe amacandelo kwaye uzalise indlela.
15. Ukunyaniseka kunye nokulinganisela, kuqinisa imisipha yemilenze, izikhwebu kunye neminyango
Ukukhusela i-tourniquet yokuzivocavoca ngenjongo yokuxhaswa ngokusisigxina ekuphakameni kwemaqaqa. Thatha enye inxalenye yesigqeba sakho kwisandla sakho sokunene uze ubuyele emva ukuze uxinzelelo lomelele ngokwaneleyo. Gquba unyawo lwakho lokunene ukusuka phantsi kunye nokulinganisela ngakwesobunxele. Ukuxhomekeka phambili kwi-hip, hlala kwinqanaba lakho lesobunxele uze uphinde ugxilise ingalo yakho yokunene uye phambili. Phakamisa umlenze wakho wokunene, udonse isandla sakho sokunene esifubeni. Phinda kwakhona. Shintsha amacala uze uqedele indlela.
16. Ukuhlahlela kwi-squat, qinisa imisipha yemilenze, amatye kunye namahlombe
Beka iinyawo zakho ngokubanzi kwaye uvelise kancane iisokisi zawo ngaphandle. Bamba i-1 kg yesifuba sezonyango ngezandla zombini phambi kwakho kwinqanaba lesifuba. Hlala phantsi ukwenzela ukuba izikhwepha zakho zihambelane nomgangatho. Emva koko, ngesinye isiluleko, gxuma phezulu, uhlambulule iingalo zakho kwaye ucofe ibhola phezu kwentloko yakho, ngelixa udonsa imilenze yakho ndawonye. Buyela kwisimo sokuqala uze uphinde uphinde ugxume.
17. Cindezela ukusuka kumgangatho, uqinisa imisipha yamatye, imilenze kunye ne-biceps
Ukuthabatha izithambile ezandleni zakho, welula iingalo zakho kunye nomzimba wakho ngaphandle. Hamba nomva wakho kwisiqonga 60 cm kuye. Faka i-foot of foot right on the platform. Gcina izibonda zakho kwinqanaba elungileyo uze uphakamise izandla zakho izandla. Ukuphakamisa i-dumbbells kumahlombe, wehla ekuhlaselweni. Buyela kwisikhundla sokuqala uze uphinde; utshintshe amacandelo kwaye ugqibe indlela.
18. "Ibhayisekile" iqinisa umshicileli
Hlala kwibhentshi, imilenze iguqa ngamadolo, imilenze iyafana nomgangatho. Hlala emva kwe-45 °, faka izandla zakho emva kwentloko yakho. Ukulungisa umlenze wokunene, wolule i-sock, ugobe umlenze wesobunxele emadolweni. Shintsha amacala ukuze uqedele ukuphindaphinda. Qhubeka, utshintshe imilenze.
19. Ukuphumla kwesigxina, kuqinisa imisipha ye-trunk kunye neentonga
Thatha ugxininiso lokuxoka, uxhomekeke phantsi phantsi. Izibopho ngqo phantsi kwamagxa, izandla zilele phantsi kunye neentende, phantsi kwe-press. Phakamisa inyawo elisekhohlo uze ubeke unyawo lwesinxele ngakwesokudla. Lungisa le ndawo malunga nemizuzwana engu-10-15, kwaye utshintshe imilenze ukugqiba indlela.
20. Ukukhupha ngekotoni, qinisa imisipha yesifuba, amahlombe nezandla
Thatha ugxininiso lobuxoki, ubeke iinqanda kwi-ballball. Bendla iingalo zakho uze unciphise isifuba sakho phantsi, uze unyuke ngokukhawuleza njengokuba unako ukubetha izandla zakho; kuphinda.
21. Phinda uphendule nge-turn, uphawule i-triceps kunye nezihlunu zegxala
Hlalani emaphethelweni epulatifomu, nibambe imiphetho yayo kufuphi neenyawo. Imilenze imile phantsi kwaye iguqa ngamadolo. Gxininisa iingalo zakho kwaye uchithe isitya esivela kwipulatifomu kwangaphambili. Ukubhinqa iibhande zakho kwi-angle efanelekileyo, unciphise iinqumlo zakho phantsi. Gxininisa iingalo zakho kwiingqungquthela kwaye, ngokuzisa isandla sakho sokunene phambi kwakho, thintela ngesigcawu kufuphi nesandla sakho sobunxele ukugqiba ukuphindaphinda omnye. Buyela kwisikhundla sokuqala uze uphinde, uchukumise iqonga elisekunene ngesandla sakho sobunxele. Qhubeka ngokutshintshana ngamacala.