Sinikeza ukulungelelaniswa kwempilo. Oku kuya kukunceda ukuba usebenze amandla angaphakathi kwimibhiyozo kwaye ungafumani iipounds ezili. Imizuzu emihlanu yokusebenza izakukunceda. I-mini-complex complex iqukethe ukunyuka okukhulu kwe-aerobic kunye namandla. Le nkqubo iguquguqukayo. Ngokomzekelo, unokwenza isetyenzisi esisodwa kuphela. Okanye wenze iindidi ezinzima ngokulandelana. Yonke into incike kwisixa semali sikhululekile. Kodwa into eyona nto kukuba awuyidingi "i-super-simulators": unokwenza phantse naphi na. Kunzima, akunjalo? Yenza umsebenzi wethu phakathi kwezinto zokuthenga kunye nokuhamba kweemoto, amaqela kunye nemikhosi ... kwaye awuyi kuhlala nje, kodwa fumana ukuba intlobo yakho emnyama emncinci ihleli phezu kwakho ngokungenasiphelo! Ukuzivocavoca ukunciphisa umzimba uqobo kuya kukunceda uhlale ungumumo rhoqo.
Leap kusuka kwindawo ehleli kuyo
Uqinisa i-quadriceps, i-hamstrings, izikhwelo. Beka iinyawo zakho ububanzi beamahlombe akho, welula umshicileli. Hlala phantsi ukwenzela ukuba iziqhenyana zifanane nomgangatho, kunye namadolo ezinyaweni. Emva koko umgudu ophezulu uphuma phezulu, ngoko ulula izandla okanye ubeke phezu kwentloko. Buyela kwisikhundla sokuqala uze uphinde wenze umsebenzi.
I-Cardiovascular
Uqinisa iintlobo zeetonyoni, ezibuyiselwayo kunye neziqu. Beka iinyawo zakho ububanzi bamagxa akho, Thatha i-dumbbells inzima. Gcina izandla zakho zihambelana neenyawo zakho, vele uguqe ngamadolo. Yondla umzimba phambili, okwenza umthambeka ukusuka okhalweni. Kubalulekile: gcina izandla zakho kunye nezidumbane ezikufutshane neenyawo zakho.
Siqinisa imisipha yamatye kunye noshicilelo
Ububanzi beembalo ububanzi bodwa. Gudla iingalo zakho phambi kwakho, ukubethela iminwe yakho. Yenza isinyathelo esiphezulu kunyawo lwakho lwesobunxele. Kubalulekile: idolo ekhohlo kufuneka lihambelane nekhanda elilungileyo, kunye nekhondleni elifanelekileyo ngelixa lihambelana nomgangatho. Qinisekisa umshicileli uze uphendule iingalo zakho, uphendule ngokugqithiseleyo umzimba ukuya kunene. Buyela kwisikhundla sokuqala, yenza i-lungdrop ngakwesobunxele. Phinda usebenze ngokutshintsha umlenze wakho. Yonke imihla, yenza i-cardio workouts (ukugijima okanye ukuhamba ngokukhawuleza) okanye ukhethe oko uthanda kakhulu kuluhlu.
Iqaqa intambo
Yenza ukuxhuma phambili nangemuva, ukuphakamisa nokunciphisa izandla ngokufanayo nomzimba.
Ukuhlahlela ngamadolo aphezulu
Gxuma ngokunye ngenyakatho nangomlenze wokunene, uphakamise idolo eliguqile kangangoko kunokwenzeka.
Leap kusuka kwi-steppe
Yima ngeenyawo zakho zokunene kwisinyathelo. Ukuguqula idolo elisekhohlo, gxuma phezulu. Phuma isinyathelo kwaye utshintshe umlenze wakho.
Ukuhlamba imilenze igxininiswe
Yehla endaweni, uzama ukuchukumisa izibonda kunye nezithende zakho. Thatha i-plank posture, iisokisi zetekwane kwisinyathelo. Izandla zichanekileyo, ububanzi begxala ngaphandle. Qinisekisa umshicileli ukwenzela ukuba umva ungaphenduli. Phakamisa inyawo lakho lesekhohlo uze wenze iisetyhula ezijikelezayo zisesithandathu. Phinda ngokutshintsha umlenze wakho.
Ukuphikisa "ngesiRashiya"
Uqinisa imisipha yomshicileli. Hlala phantsi, bhonqa amadolo, phumula. Gudla iingalo zakho kwisigaba somfuba ngezandla zakho phantsi. Hlala emva kwe-45 °, phakamisa isifuba uze uphawule umzimba wonke ngakwesokudla. Yibambe isibini, ke-wuphambukela ngakwesobunxele (ukwandisa umthwalo, pha kamisa imilenze yakho ngaphantsi komgangatho). Phinda kwakhona.
Ibhokisi
Uqinisa imisipha yeendaba kunye neengalo. Imisongo ebubanzi bamagxa, ishiywe phambili ngaphambili. Khangela nje amadolo akho, wenze isinyathelo esilandelayo ngonyawo lwakho lwasekunene. Phakamisa izandla zakho, zifake izibonda zakho uze uzibambe nje ngaphantsi kwe-chin. Ukuchaneka kwesokunxele. Ibhokhwe elungileyo linyanzelwa ukuba litshintshwe ngesikhatshana xa ungekho isandla sakho sokhohlo ukuba uhlasele, iminwe ecinciweyo ifana nomgangatho. Ngexesha lokubetha, susa ubunzima kumlenze wesobunxele. Khawuleza ubuyele isandla kwisimo esiphezulu. Hook ngakwesokudla. Yenza isigxoba sokunene ngakwesobunxele. Khangela kancane i-torso, uphakamise unyawo olunene kwizwane. Kwakhona, cinezela iqhosha lakho kwisinki uze uqhubekele kwinkutha elandelayo. Cinezela iingalo zakho zibophe ezinqeni kumacala. Ngesandla sakho sobunxele, yenza i-lunge ebukhali phezulu, uguqule i-torso kunye neqhwala kule ndlela ukuze ukwandise amandla okuchaphazela. Buyela iqhosha lesobunxele kwi-chin. Qala kuqala, ngokunene ngakwesobunxele, ukwandisa i-tempo yokuhamba.
I-Push-ups
Qinisa izihlunu zesifuba, i-torso kunye neengalo. Beka isandla sakho sobunxele kwisinyathelo, kunye nesinene emgangathweni, ugxininise, ulale ngokufanayo kwinyathelo. Wring it. Nciphise isandla sakho sekhohlo ukuya emanzini ukuya kwesobunxele kwinyathelo, ngelixa udibanisa unyawo lwakho lokunene-ngakwesobunxele. Kwakhona, cindezela uze ubuyele kwindawo yokuqala.
Ukulayisha
Uqinisa imisipha yomqolo kunye nephezulu. Thatha iingqungquthela, ubeke iinyawo zakho ububanzi bamagxa akho uze uguqe ngamadolo. Ehamba phambili kwi-angle ye-45-90C.
Ukugqitywa kweengalo kumanqatha
Uqinisa ii-biceps kunye nezihlunu zangemva. Yenza imizenzelo ngemizuzwana engama-30, uze uye kuncitshiswe iminqamlezo kwi-bridge posture. Ukuthabatha, ubeke iinyawo zakho ububanzi beenyawo zakho uze uguqe ngamadolo. Hlekela phambili ngee-degrees ezingama-45-90 uze unciphise izandla zakho, uvula izandla zakho - esifubeni sakho. Ukuba neengaphambili zengqungquthela (iinqwelo akufanele zihambise!), Phakamisa izibhambathisi kumahlombe. Phinda kwakhona.
Ukunciphisa iminyango evela kwi-"bridge"
Uqinisa i-triceps, izihlunu zangemva, iinkunzi kunye namathole. Yenza usebenze imizuzwana engama-30. Hlala kwisinyathelo okanye kwisitulo, uguqa ngamadolo kwinqanaba elifanelekileyo. Beka izandla zakho kumgca wesinyathelo okanye isitebe, kwinqanaba lakho. Ukugubungela isifuba sakho kunye nokunciphisa amahlombe akho, krazula iinqumlo zakho ukusuka kwisinyathelo kwaye ugobe iingqamlezo zakho kwiqondo elifanelekileyo. Nciphise iinqumlo zakho emgangathweni (i-elbows bent). Wring kwi-steppe. Dlulisa isisindo kwizwane uze uphakamise iinqumlo ukuze i-torso ibonise umgca ochanekileyo ukusuka kumahlombe ukuya emadolweni. Buyela kwisimo sokuqala uze uphinde. Ukuba unexesha lokukhulula (kungakhathaliseki ukuba, emihlanu okanye 45 imizuzu), sebenzisa iingcebiso zethu ukudibanisa ukusebenza kwakho, ukushintsha umthwalo.