Ngubani phakathi kwethu ongathandi amabhonasi? Ingaba ibhonasi yomsebenzi owenziweyo, iimbini zeesibini zesipho kwisipho okanye isaphulelo se-3% sekhekhe, kuhlale kukuhle ukufumana into eyongeziweyo. Kuyafana nokuzivocavoca. Ukuqeqeshwa kwamandla okukhawuleza kwandisa inkqubo ye-metabolism kwimisipha, i-aerobic fat fat. Kodwa zama ukunyusa ubunzima bobabini, kwaye njengomvuzo uya kuba nempembelelo emangalisayo: ukwandisa ikhalori ukutshisa ixesha elide emva kokugqiba. Ngokweziphumo zezifundo eziliqela, "ixesha lokulahleka kwesisindo" lingadlulela iiyure ezingama-48 kwaye likugcine ukusuka kuma-calorie ama-50 ukuya kuma-150. Kuyafana nokubona iziphumo ezivela kumsebenzi o-4, amaxesha amathathu kuphela asebenzayo! Nangona kunjalo, kuya kufuneka usebenze kanzima ukuze uthole ibhonasi yefitness. Xa unamandla kakhulu okwenzayo, bhetele kwaye ngokukhawuleza iziphumo ziya kuba. Siza kunika iindlela ezithandathu zokunyanzelisa ukuqeqeshwa kwamandla, okuya kunceda ukuqala inkqubo ye-metabolism nokuphindwa kabini ukusetyenziswa kweekhalori. Yongeza kule cardio high-intensity, kwaye njengobhonasi, kungekudala ungakwazi ukugqoka iincinci ezincinci nakwezona zimbona.
Imisipha yemilenze, izikhwelo kunye namahlombe asebenza. Yimisa ngokubeka imilenze yakho ngokubanzi, iisokisi zithunyelwa kumacala. Beka izandla zakho nesifuba phambi kwakho. Yenza i-squat-umzimba uphendule, amadolo phezu kweenzwane zeenyawo. Ukucoca iingqungquthela, ukulungelelanisa kunye nokuphakamisa ibhola phezulu nakwesobunxele. Buyela kwi-squat uze uphinde, phinda, uphakamise ibhola phezulu nakwesokudla. Ngaba amaxesha ama-10-12, amacala atshintshayo. (Ukwandisa umthwalo, yima phakathi kwe-absorber shock kwaye uthabathe ibhola ekupheleni kwetheyipu).
Ukunyusa ama-dumbbells
I-Triceps, izihlunu zesifuba, umqolo osemva kunye nemisipha-i-stabilizers work. Ukuthatha iidumbbells, thatha i-pos for-push-up (ukuba kuyimfuneko, ungenciki kwizwane zakho, kodwa ngamadolo). Ukuhlenga izicathulo zesisu, zisela isifuba phantsi. Gweba izandla zakho, uze uphakamise isandla sokunxele kwisifuba, ungasususi umgca ngaphandle. Nciphisa isandla sakho sekhohlo uze uphakamise isandla sokunene ukugqiba ukuphindaphinda omnye. Yenza ama 10-12. (Ukwandisa umthwalo, thabatha ingalo nganye ekupheleni kobhinqa lokuxhatshaza kwaye ulomeleze ngakumbi ngamandla).
Benign kwisifuba nangaphezulu kwentloko
Sebenza biceps, amathole kunye nezihlunu zebhande lomthwalo. Sukuma, iinyawo zibubanzi begxa, ubukhulu bezandla kunye namacwecwe emacaleni, iintendelezo "zikhangele phambili". Squeeze dumbbells kumahlombe, ngelixa unyuka kwizwane. Gcina kwi-akhawunti engu-1. Gweba izandla zakho ngeentende zezandla zakho, ngelixa ulungisa izandla zakho phezu kwentloko yakho kwaye uhlale kwizwane zakho. Yenza umyalelo olandelelanayo - faka izandla zakho emahlombe akho uze uhlawule emacaleni, ufike kwizithende zakho. Phinda kwakhona. Yenza amaxesha 10-12. (Ukwandisa umthwalo, yima kwibhande lokuxhatshaza kwaye uqonde iiphelo ngezandla zakho).
Iindlela zokukhawulezisa iziphumo zoqeqesho
Indlela nganye iya kukuvumela ukuba ukwandise ubungakanani bomsebenzi kunye / okanye ukongeza ukungqinanga. Zombini zikhawuleza ngokukhawuleza imetabolism. Xa ixesha elide umzimba ugqithisa umthwalo wamandla, ukunyamezela komzimba. Ngaloo ndlela, unokwandisa amandla omzimba ngama-50%. Yenza okulungileyo! Xa wenza umthamo kwizinga eliphezulu, yenza uhambo lwama-5-10 ukuhambisa-umzekelo, kwinqanaba elingaphantsi lama-squats kunye nemiphunga okanye kwindawo ephezulu yokujika kunye ne-press.
Nciphisa ijubane
Xa uhambisa ubunzima okanye inxalenye yomzimba, izihlunu zisebenza kabini nzima kunokuba ziphakame. Ngaba uqeqesho luhamba kancane. Yenza okulungileyo! Ukuphakamisa ubunzima kwi-akhawunti engama-2 kwaye ubuyele kwisimo sokuqala kwiingxelo ze-4-5. Yenza i-squat okanye ihlasele kwi-akhawunti ye-4-5.
Thatha ukutshatyalaliswa kwamatye
Ukusebenzisa itheyipu kunye neengqungquthela kwandisa ukuphumelela kokusebenza ngokuphindaphindiweyo. Ukuba udibanisa ukuphazamiseka kwezinto ezikhululekile, amandla kunye nokunyamezela komzimba ukwanda kathathu. Yenza Okunene! Okokuqala, thabatha iteksi ende kunye neengxaki ezincinane.
Qhubeka uhamba
Uqeqesho lweSetyhula lunceda ukugcina izinga eliphezulu le-metabolism kwisithuba seeyure eziyi-16 emva kweeklasi. Yenza Okunene! Phakathi kokuzivocavoca, yenza imizuzu emine ye-high-intensity cardio exercises - le nto ingabamba intambo, ikhuphuke ekhuphukeni, ihamba ngaphesheya, ihamba, ihamba ngokuphakama okuphakamileyo okanye i-shank.
Ukwandisa umthwalo
Ubunzima obuninzi obuyisebenzisayo, kunzima ngakumbi ukuthabatha. Uqeqesho olunamandla elinomthwalo ophezulu luvumela ukuba ushise malunga neekhalori ezimbini kabili njengokuzivocavoca ngesisindo esiphantsi. Khetha ubunzima obunokuphakamisa amaxesha ama-5-6 kuphela kunye nokuphindaphinda kabini inani lokuphindaphinda. Kuba "i-scissors" ibeka isisindo somzimba.
Shears
Imisipha yemilenze kunye nemisipha-i-stabilizers isebenza. Hlala phantsi kwicala lakho lokunene, uhla ekhondleni lakho lokunene uze ufake isandla sakho sokhohlo phantsi phambi kwakho ukulinganisela. Amapentimitha ambalwa aphakamisa imilenze yakho ngaphezu komhlaba, iinyawo, iinqumlo kunye namagxa omnye ngaphezu kweminye, zama ukuxhomekeka. Phonsa umlenze wangakwesokudla phambili, kwaye unyawo olungasekhohlo emva koko, utshintshe-oku kuya kuba yimpindiselo enye. Ngaba ukunyakaza kwama-10-12 kunye ne "scissors", uze ulale ngaphesheya. (Ukwandisa umthwalo, qhafaza i-tepe ejikeleze iinyawo kwaye uqinisekise ukuba i-absorber sags encinci kwindawo yayo yokuqala).
Ukuphakamisa amadolo ngo-semi-prick
Imisipha yemilenze, izibhokhwe, iingalo kunye nezihlunu-ezizinzileyo zisebenza. Thatha iidumbs kwaye ume, imilenze ibanzi kunamahlombe. Yehla ukuya kwisiqingatha-umbingeleli, iintendelezo zakho ezinqeni. Emva koko qalisa ngokunye ukuphakamisa amadolo akho phambi kwakho kwinqanaba lelinini. Qhubeka kwiindawo zemizuzwana engama-30-60. (Ukomeleza umthwalo, ukhusele umgca omnye wokumangalisa ezimbini phakathi kweenyawo nganye, gcina enye iphele ezandleni zakho phambi kwakho.) Emva kokuthatha indawo yokuqala, qiniseka ukuba itheyipu iyadala.
Ukulungisa iingalo kwibhola
Imisipha yomqolo kunye nemisipha-i-stabilizers isebenza. Yenza umva wakho kwibhola ye-fitball, amahlombe phakathi, iinyawo emanzini ububanzi bamagxa. Izandla kunye neendallion zijonge phambi kwesifuba, ziphakamise umlenze ukuze umzimba uvela entloko ukuya emadolweni udale umgca ochanekileyo. Ukwandisa umthwalo, phakamisa umlenze omnye. Beka izandla zakho emva kwentloko yakho, ulungise kangangoko kunokwenzeka. Buyela kwisimo sokuqala uze uphinde. Yenza amaxesha 10-12. (Ukomeleza umthwalo, khuselekile isikhungo sobhinqa lokuxakeka emva kwakho kwaye ubambe iziphelo ngesandla sakho). Yidla iiprotheyini ezininzi. Ukuqhutyelwa kwayo, amandla amaninzi aqhutywe, aqhubela phambili inkqubo ye-metabolism. I-protein ye-fat-fat-fat ekhuthaza ukutshisa kabini iiekori.
Umlenze onqamlekileyo onqamlekileyo ngomlenze wokuphakamisa umlenze
Imisipha yemilenze, izibhokhwe, izitya kunye namagxa okusebenza. Yima, imilenze ibanzi kunamahlombe, izandla kunye nezidumbane kunye nomzimba, iintendelezo kuwe. Yenza uhlaselo, unqamle unyawo lwakho lwesobunxele uze uye ngasekunene unyawo lwakho lokunene. Gxininisa uphakamise unyawo lwakho lwesobunxele ukuya kwicala. Ngexesha elifanayo, pha kamisa isandla sakho sobunxele kumgangatho wephepha. Buyela ekuhlaselweni uze uphinde. Ngaba amaxesha ama-10-12, utshintshe amacandelo ukuba uzalise enye indlela. (Ukwandisa umthwalo, fakela ibhande lokuxakeka kwi-ankle okanye ulungise i-right foot and understand the ends with your hands).
Ukuxubusha ubunzima
Ukusebenza kwemisipha-stabilizers. Beka emhlane wakho, uphakamise izandla zakho kunye nama-dumbbells kumahlombe akho, amadolo akho athile, amasokisi achukumisa umgangatho. Phakamisa intloko kunye namahlombe, udonsa amadolo akho esifubeni sakho. Chukumisa iisokisi zomgangatho, unciphise ityala kancane, phinda. Yenza amaxesha angama-15-20. (Ukwandisa umthwalo, lungisa i-absorber shock emva kwento echanekileyo uze uqonde iiphelo ngezandla zakho).
Ukutshisa amaninzi amaninzi ngexesha elingaphantsi
Kutheni sifuna ukuqeqeshwa kwexesha? Ngenxa yokuba ayithathi ixesha elininzi, ukuqinisa zonke iimisipha zitshise iikhalori ezininzi. Ukukhawuleza kwimizuzu engama-20 kunika umphumo ophindwe kabini nje ngesifundo seminithi engama-30 kwinqanaba lokuhamba. Iingcali zifumene ukuba zisebenza ngokugqithiseleyo ukusebenzisa ezimbini iintlobo zemiqathango yokuthatha ixesha elide: amaxesha amaninzi ephakamileyo (kodwa anganelanga) amandla kunye namaxesha amancinci kumathuba athile. Zama zombini iindlela. Ukuzalisekisa naluphina uhlobo lokuvuthwa kwe-cardiovascular - nje landela uvavanyo lomntu ngamnye lomthwalo.