Inkqubo
Uya kuyimfuneko. Isiko, ibhentshi okanye ibhokisi, intambo 5 m ubude, ibhola yebholabhasi, iibhotile zeplastiki ezintathu, i-absorber shock absorber kunye nombhoxo.
Iiklasi
Yenza le nkqubo ukususela ngoMvulo ukuya ngoLwesine kwiiveki ezi-5. Ungaqeqesha wodwa, kunye nabahlobo kunye nentsapho yonke. Into eyona nto yayimnandi! Ukufudumala. Qala nge-5-10 imizuzu yokunyanzeliswa kwe-cardio esebenzayo, umzekelo ukuhamba kwindawo.
Hitch
Ekupheleni komsebenzi ngamnye, udonsa onke amaqela omzimba omzimba, ubambelele nganye nganye imizuzu engama-20-30.
Uqeqesho olukhethiweyo
Thatha lo mhla ngohlobo oluthandayo lokuqina okanye uzame into entsha. Nazi iimbono ezimbalwa.
■ I-Aerobics (ekhayeni phantsi kwekhasethi yevidiyo okanye kwiklabhu ene-instructor).
■ Yoga (yedwa okanye kunye nomfundisi).
■ Ubugcisa bokulwa karate.
■ Ukucima okanye ukuqeqeshwa kwexesha kwibhayisikili ehleliweyo.
■ Ukuhamba ngebhayisikili kwiindawo eziphangaleleyo okanye ezibukhali.
■ Ukubhukuda (ixesha elide, uqeqesho olufanayo okanye ukuqeqeshwa kwexesha elide).
■ Hamba kwindawo yomgangatho okanye uwele.
■ Ukukrazula. Burn khalori ngokuzonwabisa!
■ I-Tennis, i-badminton kunye neminye imidlalo yangaphandle.
■ Ukudansa - ukusuka kwiballet ukuya kwi-jazz-yangoku.
Iveki yokuqala
NgoMvulo
Qala ngokuvavanya umzimba:
■ Kwimizuzu engama-1, jolisa umzimba ukuba ubale ukuphindaphinda.
■ Ukurekhoda ixesha kunye nokuqhuba i-800 m ngefuthe elipheleleyo.
■ Yenza i-push-ups, uphumule kwiisokisi zeetonki okanye, ukuba kunzima, ngamadolo.
Ngoku uvavanye iziphumo zakho:
■ Wagijima umgama kwimitha engama-6 (okanye ngaphezulu); 1 iminithi eyenziwe ngaphantsi kwama-30 ajikelezayo; ayikwazanga ukuyifumana. Ngoko, unqanaba lokuqala lokulungiselela.
■ Ukwazi ukunqoba i-800 m ngemizuzu emi-5-6; 1 iminithi yenza ama-30-50 ajikelezayo; ukutshintshela emadolweni. Unomgangatho ophakathi wokulungiselela.
■ Umphumo wakho wokusebenza ungaphantsi kwemizuzu emi-5; unokwenza ama-50 aphendulele kwiminithi engama-1; ukuphuma, ukuxhomekeka kwiisokisi. Ngoko ke, unqanaba eliphezulu lokulungiselela.
Ukuba kuvela ukuba iziphumo zakho zihambelana namazinga ahlukeneyo okulungiselela, qalisa ukujongana nomthwalo ohambelana nendawo yokuqala. Emva kovavanyo, hamba uhamba kwaye usebenza. Izinga lokungena: hamba i-200 m, uze ugijime umgama omnye. Ngenye indlela ezi zikhethi kumgama we-1.5-2.5 km. Umgangatho ophakathi: uhamba-800 m, uqhuba-800 m. Ukunqoba, ngoko-1,6-3,2 km. Umgangatho ophakamileyo: usebenza-2,5-3 km.
Ekhishini lekhishini
Gcina idayari yokutya. Kuya kukunceda ukuba uqonde ukuba yintoni, nini na kutheni udla. Uzakudla isidlo sakusasa. Ukuba uqeqesha ekuseni, qiniseka ukuba usidle isidlo sakusasa ngaphambi kokutya kwasekuseni, kodwa ungagxininiswa: iibhola okanye utywala, ubisi, ijusi encinane kunye namanzi amaninzi. Impahla yamanzi. I-Norm - ingekho iiglasi ezili-8 zamanzi ngosuku. Ngaphambi kokuqeqesha, kukulungile ukusela isiselo esinomdla we-carbohydrates - itiye noshukela, ijusi yesithelo okanye ijusi. Ukulingana kwezondlo. Umlinganiselo wezondlo ekudleni kwakho kufuneka kube: i-60% ye-carbohydrates, iproteinyini ye-20% kunye neoli ye-20%. Ukusilela kweekhalori. Ukugxotha amanxeba amaninzi, ukudala ukulahleka kwamandla ka-kcal 500 ngosuku. Ukwenza oku, kudla i-250 kcal ngaphantsi kwexesha eliqhelekileyo, kwaye ngexabiso lemisebenzi yokunyusa iindleko zamandla ngama-250 kcal. Ukuqeqeshwa kwenkqubo yethu kakhulu, kwaye uya kutshisa ioli kunye nokutya kwe-1800-2000 kcal. Ngelo xesha, ubunzima bomzimba buqala ukwandisa, ngoko jonga utshintsho kwivolumu yakho, kungekhona isisindo.
Lwe sibini
Isithintelo semithintelo. Yakha edieni okanye epakini 6 izithintelo. Dlula umtya ngaphandle kwekhefu ukususela ekuqaleni ukuphela kanye, uze uphinde. Umqali wokuqala: Phinda inkambo yokuthintela amaxesha amathathu. Isigaba esiphakathi: unqobe yonke imiqobo 4-5 amaxesha. Umgangatho ophakamileyo: Phinda umgca 6 amaxesha.
1. "IiKlasikhi". Dweba umnxeba inetha "yeeklasiki" 6-9 m ubude. Ukuphakamisa ngamadolo akho kwaye usebenze ngezandla zakho ngamandla, ugijime lonke igridi, ngexesha ngalinye ubeka unyawo lwakho kwikheji elilandelayo.
2. Amaconsi kunye nokuphakama kwamadolo kuhamba. Khetha inxalenye yomendo phakathi kwemithi emibini okanye izibonda. Unokwazi ukuqaphela umgama, umzekelo, ngeebhotile zeplastiki. Kufanele kube njalo ukuba ukuphindaphinda kokugqibela kwakunzima ukwenza, kodwa ubuchule abuzange buhlupheke ngexesha elifanayo. Umqali wokuqala: Dlulisa umgama, ngokukodwa uphakame amadolo akho ngecala elifanelekileyo. Izandla kwimva yentloko.
Umgangatho ophakathi / ophakamileyo: yenza ukuhlaselwa. Yima ngokuthe tye, iinyawo zangeenxa zonke. Isifuba siqondiswe, umshicileli uphantsi, iingalo zifakwe kwisifuba. Thatha inyulo ebanzi phambili uze uhlasele. Amadolo onke kufuneka aguqulwe phantse kuma-angles angakwesokudla. Qinisa imisipha yamatye kunye namathanga aqondise imilenze yakho kwaye ngokukhawuleza uthathe isinyathelo ngokuya phambili nomnye umlenze. Ngoko, hamba yonke indlela.
3. Uqeqesho lwebhokisi. Thabatha intambo phakathi kwemithi emibini okanye iintsika kwinqanaba elingaphantsi kwamahlombe. Yima ngasecaleni lentambo. Cwangcisa i-press. Ukuxinisa isandla, izibonda zibambe phambi kwesifuba, zifane nesimo sokuzivikela sebhokisi. Ukuguqa ngamadolo, isinyathelo kwi-intambo uze "udibe" phantsi kwalo, ngaphandle kokutshintsha isikhundla sezandla. Ngoko unqobe umgama wonke.
4. Iphakama kwibhentshi. Yimele ibhekane nebhentshi okanye i-drawer. Ububanzi beembalo ububanzi bodwa. Cwangcisa i-press. Beka izandla zakho esifubeni sakho. Nyathela ngakwesokudla kwinqanaba, faka unyawo lwakho lwesobunxele. Emva koko thabatha inyawo, emhlabathini, ngelinyawo lakho lokunene, wabeka ikhohlo. Ngaphantsi kwemizuzwana engama-30, yenza iimfesane ukusuka kwinqanaba elisekunene, emva kweminye imizuzwana engama-30-ukusuka kwesobunxele.
5. Ukugcina ibhola. Qaphela kumhlaba umgca wokuqala, emva kwe-15 m-umgca wokugqibela. Ukusabalalisa iibhotile zeplastiki ezingenanto phakathi kwazo enye ngelo xesha, u-3 m ngaphandle. Yichitha ibhola phakathi kweebhotile ze-nyoka, uyibethe ngomhlaba kunye nenye, ke enye icala, ukusuka ekuqaleni ukuya ekugqibeleni, kwaye emva koko.
6. Ukuhlahlela. Ngemizuzu engama-1, jonga: imilenze emacaleni - izandla phezulu, imilenze kunye - izandla kumacala. Cinezela rhoqo umda, kwaye ugcine umqolo wakho ngqo.
NgoLwesithathu
Ukukhawuleza. Qala nge-jog light for 1 minute. Emva koko ukhawuleze ngomzuzu 1. Omnye amaxesha amathathu, phinda ubaleke ngokukhawuleza kunye nokukhawuleza. Emva koko hamba 2 imizuzu. Bonke bebonke baya kuba yithuba lemizuzu eyi-10. Umqali wokuqala: yenza izikhelo ezi-2. Umgangatho ophakathi: yenza amaxesha amathathu. Umgangatho ophakamileyo: yenza iintsuku ezine.
NgoLwesine
Uqeqesho lwesiphaluka. Yenza enye indlela yovavanyo lonke ngaphandle kokuphumla. Bese uphinda kwakhona. Umqalo: yenza 3 "iindidi". Umgangatho ophakathi: yenza 4 "iindidi". Umgangatho ophakamileyo: yenza 5 "iindidi".
1. Ukubhinqa kwezandla nge-absorber absorption. Beka iinyawo zakho kwinqanaba le-absorber shock absorber okanye ibhanki elastiki. Thatha izibamba. Iintendelezo zikhangele phambili. Cwangcisa i-press, cwangcisa isifuba. Ukuhambisa amahlombe kunye nokunciphisa amahlombe akho phantsi. Bendla iingalo zakho uze udibanise iibhulashi kumahlombe akho. Izibhambano mazibe zihleli. Buyela ngokukhawuleza kwindawo yokuqala. Ngaba ukuphindaphinda kwama-15.
2. Ukuphakamisa izandla emacaleni ngokuxakeka. Shiya umlenze omnye kwi-absorber shock. Cwangcisa i-press. Izandla zigobe. Iintende zikhangele ngaphakathi. Ngaphandle kokukhawulela iinduli, kunye nomzamo wemisipha yamagxa, pha kamisa iingalo zakho kumacala ukuya kumgangatho wamahlombe. Musa ukuyibuyisela icala kwakhona. Buyela ngokukhawuleza kwindawo yokuqala. Ngaba ukuphindaphinda kwama-15.
3. Amadonsa kwindawo. Yima ngokuthe ngqo. Imisongo ebubanzi bamagxa, i-thorax iyaqondiswa, umshicileli uphantsi. Izandla zifakwe kwisifuba. Thatha inyulo ebanzi phambili uze uhlasele. Amadolo onke mabinike ahlale e-right angles. Qinisekisa izihlunu zamatye kunye namathanga aqondise imilenze yakho kwaye ubuyele kwindawo yokuqala. Ukwenza okuphindaphindiweyo oku-15 kuqala kunye nomnye umlenze.
4. I-Pushups, Hlala kuzo zonke ezine. Beka iingalo zakho ngokubanzi kunamahlombe akho, iminwe yakho ikhangele phambili. Nciphisa i-pelvis ukuze umzimba wenze umgca ochanekileyo ukusuka kwi-vertex ukuya emadolweni. Bend i-elbows ngakwesokudla, cinezela. Ngaba ukuphindaphinda kwama-15. Ukuba ulungiselelwe kakuhle, yenza i-push-ups, ungemi ngamadolo akho, kodwa kwizwane zakho.
5. Plie (squat) kwaye uphonsa ibhola. Thatha ibhasikidi ngezandla zombini. Yima ngokuthe ngqo. Imilenze ibanzi ngokubanzi kunamahlombe, iisokisi zenziwa kancane kumacala. Iingalo kunye nebhola ziyahlulwa ngokukhululeka. Cwangcisa i-press. Yenza plie ngaphandle kokutshintsha isikhundla somzimba nezandla. Gweba imilenze, ngelixa uphakamisa izandla uze uphonsa ibhola. Ngaphandle kokunciphisa izandla, bambambe kwaye ubuyele kwindawo yokuqala. Ukwenza okuphindaphindiweyo kwezi-15.
6. Yenza intonga nge-absorber absorption. Beka iinyawo zakho kwiziko le-absorber shock absorber. Imisongo ebubanzi bamagxa, iintendelezo zibukeka ngaphakathi. Ukuqonda iingxaki. Hambisa i-scapula, cima umshicileli. Ncothule ngamadolo kwaye uncike phambili emacaleni akho ngokubuya ngqo. Umzimba kufuneka ube malunga nxamnye nomhlaba, iingalo ezichanekileyo-zikhulule ngokukhululeka. Qinisa imisipha yangemuva, gudla iingalo zakho ngaphezu kwelokwe kumacala. Bamba kule ndawo, uze ubuye kwi-original. Ngaba ukuphindaphinda kwama-15.
Iveki yesi-2
NgoMvulo
Isithintelo semithintelo. Nje ngeLwesibini ngeveki. Ukunyuka kwibhentshi kuya kutshintshwa ngokubetha intambo ngomzuzu 1.
Lwe sibini
Uqeqesho ngokukhetha. Khetha uhlobo lomsebenzi oyithandayo.
NgoLwesithathu
Uqeqesho lwesiphaluka. Nje ngeLwesine 1 ngeveki. Esikhundleni sokuba uphakamise izandla zakho emacaleni ngokuxakeka, usenze iziphakamiso kwiisoksi zakho. Yima ngokuthe ngqo. Imilenze ibanzi ububanzi ngaphandle, inyawo ziyafana. Cwangcisa i-press. Beka izandla zakho esifubeni sakho. Qinisa imisipha yomlenze ongezantsi kwizwane, qinisa kwaye uhlawule ngokunyuka. Ngaba ukuphindaphinda kwama-15.
NgoLwesine
Ukuhamba / ukuqhuba. Inqanaba lokuqala: ukuqhuba-400 m, ukuhamba-400 m. Injongo yakho: ii-3-4 zibini zexesha elinjalo. Umgangatho wesilinganiso: usebenza-1200 m, uhamba-400 m Uphinda u-2-3 amaxesha. Umgangatho ophakamileyo: usebenza-3-4 km. Ekupheleni komsebenzi, shintshela umzuzu 1 kunye neeseti ezi-10 ze-push-ups.
Iveki yesithathu
NgoMvulo
Uqeqesho ngokukhetha. Naluphina uhlobo lomsebenzi.
Lwe sibini
Uqeqesho lwesiphaluka. Nje ngeLwesine 1 ngeveki.
NgoLwesithathu
Ukuhamba / ukuqhuba. Inqanaba lokuqala: ukuqhuba-400 m, ukuhamba-400 m. Injongo yakho: amabini amabini anamaxesha anjalo. Umgangatho wesilinganiso: usebenza-1200 m, uhamba-400 m. Phinda kathathu. Umgangatho ophezulu: usebenza-4 km. Ekupheleni komsebenzi, yenza iiseti ezi-2 zee-20 ezijikelezayo kunye ne-20-push-ups.
NgoLwesine
Isithintelo semithintelo. Nje ngeLwesibini ngeveki. Uqeqesho olukhethiweyo luya kwenza umehluko kwimidlalo yakho yokudlala kwaye uncede ukuphepha ukuhlaselwa
Yeveki yesine
NgoMvulo
Uqeqesho lwesiphaluka. Nje ngeLwesine 1 ngeveki. Endaweni yokuhlaselwa kwindawo, yenza ukuhlaselwa emva kokuhamba. Yima ngokuthe tye, iinyawo zamagxa ahlukeneyo, izandla ezisezinqeni. Phindela uze uphononwe kwi-lunge. Gxininisa, udlulisele ubunzima bomzimba emlenzeni osemva, uze ubeke omnye kuwo. Emva koko thabatha inyathelo emva komlenze omnye. Ukuhlaselwa kwe-15 kumlenze ngamnye.
Iveki yesi-5
NgoMvulo
Ukuhamba / ukuqhuba Isigaba sokuqala: ukuqhuba - 800 m, uhamba-800 m. Injongo yakho kukunqoba izikhathi ezintathu. Umgangatho wesilinganiso: usebenza-1600 m, uhamba-400-800 m. Phinda kabini. Umgangatho ophezulu: usebenza-5 km. Ekugqibeleni, yenza iiseti ezi-4 zokuphindaphinda kwezi-20 ze-push-ups kwaye wenze i-twisting 1 minute.
Lwe sibini
Ukuhamba / ukuqhuba. Inqanaba lokuqala: ukuqhuba-1200 m, ukuhamba-400 m, ke i-20-push-ups. Injongo yakho: 4-5 ngezikhathi ezinjalo. Umgangatho wamanqanaba: ukuqhuba - 800 m, kunye ne-15-push-ups ne-30 twist. Phinda amaxesha ama-5-6. Izinga eliphakamileyo: liqhuba-800 m, ke i-20-push-ups ne-50. Phinda amaxesha ama-5-6.
NgoLwesithathu
Isithintelo semithintelo. Nje ngeLwesibini ngeveki.
NgoLwesine
Uqeqesho ngokukhetha. Zama into entsha ngokupheleleyo. Ukongezelela iintlobo ezahlukeneyo zoqeqesho, uya kufezekisa iziphumo ezilungileyo
Lwe sibini
Uqeqesho lwesiphaluka. Nje ngeLwesine 1 ngeveki. Ukuphoqa i-push-ups. Ukuba wawuhlala uthembele emadolweni akho, ngoku - kwiisokisi. Kwinqanaba eliphezulu lokulungiselela: faka iinyawo zakho ebhentshini okanye kwibhokisi ezinzile uze ucinezele kule ndawo.
NgoLwesithathu
Isithintelo semithintelo. Nje ngeLwesibini ngeveki. Nayiphi na imithintelo ingathatyathwa ngokusuka kwihlangothi. Khetha icandelo lomzila phakathi kwemithi emibini okanye umaka ukude. Yima ngasecaleni, cwangcisa iinyawo zakho ngobubanzi bamagxa. Icala lincinci ngaphambili. Amathanga kunye neengalo zigobile, zibambe phambi kwesifuba, zombini ukukhusela. Thatha inyathelo ukuya kwelinye icala ngelinye inyawo, uze unamathisele enye. Ngoko unqobe umgama ukuya ekupheleni, kwaye emva koko. Amagqabi awanakulungisa ngokupheleleyo, zonke zihamba zizama ukwenza kwi-semicircle.
NgoLwesine
Uqeqesho ngokukhetha. Unokwenza ukhetho kunoma yimuphi uhlobo lomsebenzi. Ekugqibeleni, uphumelele kwisilingo sempilo, njengoko ngoMvulo 1 ngeveki. The lekisa i ziphumo.