Ngenxa yoko, umtsalane wokukhathala uqhubeka, kwaye inzala ekuqeqesheni iyafa. Konke oku akuzange kwenzeke kuwe, siye saqulunqa ubunzima obuya kukhuthaza imetabolism, kunye nokuqinisa ukukhuthazwa kweeklasi. Qala ngeendlela ezi-5 ezisisiseko zamandla. Xa ulungele, funda i-3 elandelayo, ngokunyuka ukwandisa inani leendlela kwaye uxanduva. Yongeza uqeqesho lwe-cardio, isicwangciso saso sakhiwa ngomgaqo wokunyuka ngokuthe ngcembe kwinqanaba. Ukuba udibanisa zonke ezi zinto, ukuvisisana nomnqweno wokuqhubeka ujoyina uqeqesho kuya kuqinisekiswa kuwe. Masifunde kunye nendlela yokusebenzisa ukuzisebenzisa ukucoca amanqatha ehlathini.
Siphuthuma isantabolism
Qala nge-5-10 kwemizuzu ye-cardio ephantsi. Qeqesha kathathu ngeveki, ukhulule okungenani usuku 1 phakathi kweeklasi.
Ukuphindaphinda, iindlela kunye nokunyamezela
Inqanaba 1. Ukuba ungumqali, yenza iisethi ze-10-15 zokuphindaphinda ezi-5 zokuzilolonga ezisisiseko kulo myalelo. Emva kweminyaka emi-4-5 yokusebenza, ukwandisa umthwalo nge-10%. Emva kwenyanga, unako ukuya kwinqanaba 2. Xa umthwalo uphindaphindwa kwi-original, yongeza izinto ezi-3 eziyinkimbinkimbi.
Inqanaba 2. Ukuba usebenzisa iinyanga ezingaphezu kwe-3, landela iiseti eziyi-2-3 zezihlandlo ezi-8 zezifundo ezisisiseko. Emva kweminyaka emi-4 yokusebenza, ukwandisa ubukhulu ngo-10%. Emva kwenyanga, i-master 3 eyongezelelweyo imisebenzi. Ekupheleni kwecandelo lamandla, yenza iiseti ezi-2 zeempendulo ezi-15 zaso nasiphi na umsebenzi kwisicindezelo, umzekelo "i-bike". Ukumisa. Bamba amaqela omzimba osisiseko, ubambe isithuba ngasinye se-15-30 imizuzwana.
Izenzo ezisisiseko
Ukudibanisa okudibeneyo. I-quadriceps, izihlunu zamagqabi kunye nasemva kwethanga. Beka ibhentshi yokuzivocavoca phakathi kweemimiselo ze simulator ukwenzela ukuba isiphelo saso sifumaneke phantsi kwe-crossbar. Hamba nomqolo wakho kwi-barbar (iinyawo zombundu ububanzi kude kumgama wama-45 cm), uyibophe ngokubamba ngaphezulu. Ngenkathi ubambe iqhosha lokushicilela, yehla uze ufike emathangeni. Buyela ngokukhawuleza kwindawo yokuqala uze wenze indlela e-1. Emva koko uhambise iinyawo phantsi kwebhar, uzibeke ngokubanzi kunamahlombe uze uvula ii-socks 45 °. Gqiba ngamadolo uze wenze i-squat - plie, uzama ukuchukumisa amaqhosha ebhentshi. Ukulungiswa nokuphinda. Ukuqala ukulinganisa: ukuya kwi-12 kg.
Burn fat, ukunyamezela
Khetha naluphi uhlobo lomsebenzi we-aerobic. Ingakwazi ukuqhuba okanye ukuhamba, ukunqumla intambo, ukudansa, ukuqhuba kwi-cardio. Futhi ungakulibali ngokufudumala kunye nokubetha.
Intambo yentambo ye-Elbow
Imisipha yendawo ephakathi emqolo, emva kwamagxa, i-biceps kunye nomsebenzi wokushicilela. Beka ibhola lokuzimelela kancane ngakwesobunxele besitimela se-puller kwikhilomitha elide ukusuka kuyo. Namathisela isibambo kwibloko ephantsi. Ncike kwibhola ngedolo lakho lasekhohlo kunye nengalo ekhohlo. Bamba isibamba ngesandla sakho sokunene esilukileyo, isundu likhangele ngaphakathi, umqolo uphendule, umshicileli unzima. Ukuguqula umgca, ukudonsa isibambo phantsi kwesifuba, amahlombe kunye nezigqoko azivuli. Kancinci kancinci ingalo yakho, yenza konke ukuphindaphinda. Tshintsha izandla zakho uthathe enye indlela. Ukuqala ukulinganisa: 5-10 kg.
Lunge ne-reverse cable traction
Kukho ii-quadriceps, izihlunu zamagqabi, umqolo wamathanga, amathole kunye neefowuni. Beka i-step-platform kwinqanaba le-m ukusuka kwi simulator ye-traction simulator. Namathisela isibambo kwibloko ephantsi. Hamba nomva wakho kwisinyathelo kunye nobuso kwisimo simulator, ngezandla ezichanileyo ukuqonda isingatha. Beka iqhosha lomlenze okunene kumda ophezulu weqonga, cima umshicileli uze ususe amacwecwe. Ukuwa emlanjeni ukuze ibhokisi elingasekhohlo liphezu kwe-ankle, kunye nelungelo-likhangele phantsi, ungaguquli. Gungqa imilenze kwaye wenze enye indlela kuqala, omnye umlenze. Ukulinganisa kokuqala: 10-20 kg.
I-pumb-up dumbbells
Imisipha yesifuba, phambi kwamagxa, i-triceps kunye nomsebenzi wokushicilela. Yiya emadolweni. Izandla zixhomekeke kwiidumbs ezilinganisa i-4-5 kg kwikhilomitha emancinane kunamahlombe. Cwangcisa i-press. Umzimba kufuneka wenze umgca ochanileyo ukusuka entloko ukuya emadolweni. Phantsi, sasaza izibonda zakho emacaleni ukuze uhlabe umgangatho. Gweba iingalo zakho, ubuyele kwindawo yokuqala. Phinda kwakhona.
Ukunika izandla
Umsebenzi we-biceps, kunye nomqolo ongentla. Yima ngokuthe tye, faka iinyawo zakho ngobubanzi bamagxa, izandla kunye nama-dumbbell ngokukhawuleza wehlisa emzimbeni, iintende zibheke phambili. Ukubhinqa iindlovu zakho, zitsala iidumbbell kumahlombe akho. Ukwandisa iintende zakho ngaphakathi kwaye ucinezele, kwaye ungaguquli zakho. Buyela kwisimo sokuqala uze uphinde. Izisindo: iimbumba ze-2-6 kg.
Ukuziqhelanisa okunzima
Vuka kwibhentshi
Umsebenzi we-Quadriceps, kwakunye nezihlunu zamagqabi kunye nomqolo wamathanga. Beka unyawo lwakho lwesobunxele phakathi kwebhentshi, ilungileyo-incike kwizwane. Iingqungquthela zixinzelelwe kumahlombe. Phuma inyawo lakho lokunene uze ukhuphuke kwibhentshi, uguqule ubunzima bomzimba kumlenze wakho osekhohlo. Emva koko uguqule ngamadolo aphakamileyo uze uyiphakamise kwinqanaba lethanga. Ngaphandle kokufuduka inyawo elisekhohlo, buyela kwindawo yokuqala. Yenza enye indlela kuqala, enye inyawo. Izisindo zokuqala: iimpawu ezine-1-4 kg.
Phinda uphendule intambo yekhebula phambi kwakho
Yenza emva komsebenzi wesi-2. Imisipha yesifuba, inxalenye yangaphambili yamagxa kunye nomzimba wesisu. Namathisela i-crossbar kwiyunithi ephantsi ye simulator ye-traction simulator. Sukuma kwi-simulator ngomqolo wakho 30 cm kude naye, ububanzi beenyawo ububanzi ngaphandle. Ukuthatha umgca we-crossbar intambo ephakathi, intambo idlula phakathi kwemilenze.
Push-up kwibhola lokufaneleka
Yenza emva komsebenzi wesi-5. Triceps, imisipha yesifuba esiphezulu, phambi kwamagxa kunye nomzimba wesisu. Thetha ngezandla zakho ezichanekileyo kwibhola, izandla kwibubanzi bamagxa. Emva koko uyeke emva koko, imilenze ibanzi ngokubanzi. Cwangcisa i-press. Ngexa ugoba iingalo zakho, wehla, ngelixa ugcina izibhambathiso zakho zisondelelene nomzimba ngokunokwenzeka. Buyela kwisimo sokuqala uze uphinde. Ukwandisa umthwalo, uncike kwiisokisi, kungekhona kwinqanaba elipheleleyo.
6 zeMfihlelo
Imisipha - lesithando somlilo, apho ioli itshisa. Ukwenza ngokuphumelelayo ukubunjwa kwesisipha, ukuqeqeshwa kwedwa akwanele. Kwakhona kuyimfuneko ukubeka esweni umlinganiselo wesondlo kunye nokutya iprotheni eyaneleyo. Ukutya okuphantsi kwenza ukuba umzimba uguqule kwindlela yokusebenza "yokonga", ngenxa yoko, i-metabolism iyancipha. Yidla rhoqo kwaye kancane, ngokufanelekileyo - amaxesha angama-6 ngosuku. Ngale ndlela, unako ukugcina iswekile yegazi kwaye ugweme ukutya. Yondla umzimba wakho ngokutya okusemgangathweni kunye nokunciphisa ukusetyenziswa kokutya okucokisekileyo (umnandi kunye nomgubo). Ufuna okungenani iiyure eziyi-8 zokulala ngosuku. Hlela ixesha lakho, gxininisa kwinto eyenzekayo kwaye ungazibeka engozini.