Umsebenzi ofutshane

Ufuna ukuzigcina uzimele, kodwa akukho nanye ixesha lokuya kwiklabhu yempilo, okanye unika ingqalelo ngokwaneleyo ekuqeqesheni ekhaya. Sisiphi isisombululo? Ukusebenza kwe-Mini kuphela kwe-1, 5, 8 okanye imizuzu eyi-12! Uhlala ufumana ixesha kubo, kwaye umphumo kubo awunzima ngakumbi kunokuba uqeqeshe ixesha elide loqeqesho. Naluphi na okhethekileyo kummandla wobutyebi, ovela kwiprofesa ye-kinesiology kumqeqeshi, uya kuvuma nale ngxelo: kubaluleke kakhulu ukuba ungakanani ixesha elide okanye unzima ukuqeqesha, kodwa kaninzi kangakanani ukwenza njalo. Kulo mongo, imisebenzi emihlanu kwiminithi emihlanu ngeveki iphumelele ngakumbi kuneeyure ezimbini, kodwa enye. Ucwaningo oluninzi lwezesayensi lubonisa lo mqondo olula: ukusetyenziswa okufutshane kunye nokuqhelekileyo kunceda umzimba ukulawula iswekile yegazi kunye nokugcina uxinzelelo lwegazi ngaphakathi kwemida eqhelekileyo xa kuthelekiswa nexesha elide, kodwa lincinci. Izazinzulu zaseDanish zifumanise ukuba abagijimi abaqeqesha kwimodi ye-fractional, ekugqibeleni, batshisa iikhalori ezingaphezulu kunezichasi zabo ezingekho phantsi. Ngokuqhelekileyo, into esele kuthi, ihlala ixakekile (okanye ifuna ukungabi namandla), iyaphumelela kakhulu. Kukho ixesha lokukhulula - unako ukuphumeza, kwaye yonke le mizuzu emini kunye neveki iya kubangela ukufikelela kwimpumelelo. Ngaphezu koko, icebo leqhinga livumela ukuba ukwandise ubukhulu boqeqesho ngalunye kumda. Emva koko, ukucima umlinganiselo omkhulu ngomzuzu kulula kakhulu kunokuba uzame ukugcina umgangatho ofanelekileyo womthwalo kwiyure. Kodwa kufuphi kwinqanaba. Ngezantsi zizicombululo ezintle kwiimpawu ezibude ezahlukeneyo ezicatshulwa nguwe. Jabulela!

Ukuzivocavoca 1 iminithi: qeqesha umzimba wonke kanye
Ngexesha elifutshane elinjalo, umz Emva koko, lo luhlobo lomgangatho phakathi kokuzivocavoca ngesisindo salo, kuba kunzima nakumntu owaziyo ukubizwa ngokuba yi-group muscular engenzi inxaxheba kuyo. Ekubeni, ngenxa yokuguquka rhoqo kwisimo somzimba kwisithuba, i-berms yenza umthwalo omkhulu kwi-cardiovascular system, ukuqeqesha ukunyamezela.

Yenza oku : Hlala uqonde, ubeke iinyawo zakho ngobubanzi bamagxa akho, izandla zinciphise emacaleni. Hlala phantsi ufake izandla zakho phantsi. Ngoku ke gxumela kwindawo elele ukuze umzimba uphathe umgca ochanekileyo ukusuka entloko ukuya ezithende. Phindela emuva kwisihlalo sokuhlala, uze ulungele imilenze yakho kwaye uphakamise phezulu, uphakamise izandla zakho ngokugqibeleleyo. Yonke yayiphindaphinda. Yenza umlinganiselo wesikhashana.

Ukulungelelanisa umthwalo : ukuba ufuna ukulula lula i-birch - ungagxothi ngqo kwi-recumbent, kodwa lungisa imilenze yakho emva komnye. Ukulungele ukuxubusha - yenza kwinqanaba elingaphantsi elinye le-push-up.

Ukuzivocavoca imizuzu emi-5: jongana nomshicileli
Iintshintsho zendabuko azigcini nje ukukrazula izidumbu zesisu, kodwa kunokushiya emva kwakho inkumbulo yentlungu kwi-back back or neck. Ukuzivocavoca kwethu kuphephile kwaye akukho buhlungu, kunye nemithwalo efunwayo kuyo yonke iinjenge.

Yenza oku: Gcwalisa zonke iimpawu ngokulandelana kunye nokuncinci kokuphumla phakathi kwabo. Xa usuphelile, buyela emva kokuqala kwaye uphinde uphinde ukhuphe kwakhona. Qhubeka kuze kube yimini-mizuzu emihlanu iphelelwe yisikhathi.

1. Ukukhwela kwi-ballball.
Yima phambi kwebhola emadolweni akho, ubeke okugqibela ekuphakameni kweminqweno, kunye neemeko-ebusweni be-projectile. Gxininisa imisipha yakho yesisu kwaye, ngaphandle kokugoba emqolo ongaphantsi, uqhube phambili phambili, ulungise iingalo zakho. Gcina ikhefu lesibini, ubuyele kwindawo yokuqala. Ngaba ukuphindaphinda oku 10.

2. Ukuqokelela kwi-fitball.
Beka izandla zakho phantsi emgodleni ububanzi, uze ufake iinyawo zakho kwibhola. Gcina zonke izitho zilungele ngqo kwaye ungagcini kwi-back back. Ngoku ulungelelanise i-projectile kumahlombe akho, uphakamise i-pelvis. Ngelo xesha, shiya izandla zakho ngqo. Ubambe isibini kwaye ubuyele kwindawo yokuqala. Yenza okuphindaphindiweyo 1O.

Ubuxoki beZ.
Ulale emhlane wakhe, ebeka iinqumlo zakhe kwii-angles ezifanelekileyo kumzimba, kunye nemilenze - kwinqanaba elifanayo ukuya emacaleni. Gcina izandla zakho phambi kwakho, kwicala ngalinye lezandla zakho. Ngexesha elifanayo, lungisa imilenze kwaye uthathe izandla zakho ngqo. Buyela kwisikhundla sokuqala. Ngaba ukuphindaphinda oku 10.

4. I-lath ecaleni ngokujikeleza.
Qala ukusuka kwindawo yebha - kunjengokulala phantsi, kodwa ukuma kwiimphambili zakho. Beka izibonda ngokukhawuleza phantsi kweelungu lamagxa, isisu kunye neengqimba zentsuku, musa ukugubha kwi-back back. Phenduka umzimba ukuze ume kwi-forearm yakho yangasese. Bamba kule ndawo kumasekhondi a-2, buyela kwisikhundla sokuqala uze uphenduke kwelinye icala. Qhubeka ujikeleza imizuzwana engama-30.

Ukuzivocavoca imizuzu eyi-8: ukusabalalisa imetabolism
Olu phulo lwenkqubo yoqeqesho lwaphuhliswa nguCraig Bellantine, umbhali wencwadi ethi Training Bulbulence. Nantsi yonke into ifanelekile: ikhuthaza ukunyamezela, inyibilikise amanqatha kwaye iqinisa imisipha.

Yenza oku : Qala ngomsebenzi wokuqala kwaye uzalise ixesha elipheleleyo lemizuzu engama-4. Emva kokuba le nto iya kwintlanganiso elandelayo.

1. I-squat epheleleyo
Beka iinyawo zakho ngokubanzi ngaphaya kwamagxa akho uze ujike kancane iisokisi zakho, izandla phantsi, uhlale phantsi. Enye ntshukumo, lungisa imilenze yakho, yima kwizwane zakho kwaye welula izandla zakho phambi kwakho. Buyela kwisikhundla sokuqala. Yenza okuphindaphindiweyo kokuphindaphinda kwimizuzwana engama-20, kwaye imizuzwana engu-10 iphumle-iya kuba yinye isethi. Ngaba ezi sibhozo zilandele.

2. Uhlahlela ngokutshintsha kwemilenze
Thatha inyathelo elingaphambili ngonyawo lwakho lokunene uze uzenzele phantsi, uguqa ngamadolo. Yenza unyawo olunene uhambe phantsi uze uphindele emuva, ulubambe kwisisindo. Ngokukhawuleza ubuye umlenze wesigxina esifanayo kwaye uphinde ungene kwisango, ngoku unyawo lwakho lwesobunxele ngaphambili. Sukuma ukusuka emlanjeni, faka unyawo olungakwesokunxele-kwaye uza kugqiba ukuphindaphinda omnye. Yenza ubuninzi bemizuzu engama-20, uphumle imizuzwana engu-10 (oku kusekwe enye) kwaye utshintshe umlenze wakho. Qhubekani ukukhetha amanye amaqela emva komvuzo ngamnye. Yenza iisethi ezisibhozo: ezine unyawo lokunene kunye nekhohlo elifanayo.

Ukufunda imizuzu engama-12: Ukuphucula i-cardio
Uninzi lwamaxesha okuqeqeshwa luquka ukukhawuleza kwembini - i-supersonic kunye neyantyantyambo. Kodwa yethu iqulethwe yintetho yesithathu - isivinini esiqhelekileyo. Ngokutsho koNjingalwazi uJens Bangsbaugh weYunivesithi yaseCopenhagen, le ndlela ivumela ukuba kugcinwe inqanaba eliphezulu lentliziyo. I-Plus inefuthe elihle ekuqhubeni isantya ngokubanzi. Oko kukuthi, emva kokuqeqeshwa kwi "ikati" yethu, unokukhawuleza ukuyisa umgama wakho ozithandayo, nokuba yintoni na.

Yenza oku : emva kokufudumala okufutshane ukulandela eli cwangciso lemizuzu eyi-12. Ngendlela, ungasebenzisa nayiphi na i-cardio kule nto. Qedela i-hitch.

Ukuhamba kancane.

0: 31-0: 50 Hamba ngesantya esiphezulu kuwe.
0: 51-1: 00 Khuphuza isivinini sakho!
1: 01-5: 00 Phinda umjikelezo wonke unamaxesha amane.
5: 01-6: 59 Musa ukugijima. Hamba uzinzile.
I-7: 00-7: 30 I-jog slowly.
7: 31-7: 50 Hamba kwisantya esiphezulu kuwe.
7: 51-8: 00 Khuphisa isivinini sakho!
8: 01-12: 00 Phinda ujikeleze umjikelezo ophindwe kane.