Okuqukethwe
Isinyathelo somzimba ukuzivocavoca kwe-cardio ngeplatifomu yesinyathelo kuzokusiza ngokushesha futhi ngempumelelo unciphise umzimba futhi uqinise umzimba. Izinyathelo zokuvivinya umzimba ngendlela ethandwayo yokwehlisa isisindo somzimba, kepha uLes Mills ushintshe kancane indlela eya kulesi siqondiso sokuqina, okwenza iphelele ngokwengeziwe.
Incazelo yohlelo evela emigodini ye-Body Step Les
ILes Mills iphrojekthi eyingqayizivele yohlobo lwayo. Iqembu laseNew Zealand labaqeqeshi likhiqiza ngokweqile uhlelo lwekhwalithi ephezulu futhi olusezingeni eliphezululokho kungabizwa cishe ngenkomba. I-Les mills ithathe okuhamba phambili kwezinyathelo zendabuko zokuzivocavoca umzimba, ngangeze ukuzivocavoca amandla okudala, ngangeza izikhawu zokuqhuma kokushisa kwamafutha futhi ngathola ukuzivocavoca umzimba okuphelele kwesisindo - Isinyathelo Somzimba.
Lonke uhlelo lwenzeka kufayela le- ipulatifomu yesinyathelo. Ngokuya ngezinga lakho lokuqeqeshwa ukhetha ukuphakama kukaStepan: kungcono ukuqala ngobuncane futhi kancane kancane ukwandise ubunzima. Uzodinga futhi idiski evela endukwini, okubandakanyeka ekuzivocavoca ukuthuthukisa imisipha yezandla. Uma ungazange ukusekela ngokulondoloza disc kusuka induku, ungakwazi esikhundleni salo nge dumbbell ejwayelekile. Njengomthetho, ukuqala ungaqeqesha ngo-2-2. 5 kg, nokukhulisa amandla okuqhubekela esisindweni esibi ngokwengeziwe.
Ekilasini epulatifomu lesinyathelo ngokuyinhloko lifaka imisipha yamathanga nezinqe. Kodwa-ke, ukusebenzisa izisindo zamahhala Les mills kuhlanganiswe ngokungeziwe nemisipha yomzimba ophezulu nesisu. Ngoba ukuqeqeshwa kuyisivinini esikhulu sokuphumula, ushisa ama-calories aphezulu futhi ulahlekelwe isisindo. Kuwo wonke uhlelo ishayela lakho liyindawo ye-gyrosigma. Ngakho-ke, nge-Body Step ungalahlekelwa isisindo nomzimba womzimba onwebekayo futhi omncane.
Ubuhle nobubi bohlelo
buhle:
1. Isinyathelo aerobics kuyindlela enhle yokuzivocavoca umzimba okusiza ukushisa ama-calories, ukunciphisa amafutha omzimba nokusheshisa imetabolism. Amakilasi ehora elilodwa uzoshisa ama-calories angaphezu kwama-600!
2. Ngenxa yesiteji-sinyathelo, uzosebenza ngokuphelele ingxenye engezansi yomzimba: imisipha yendawo yangaphakathi nangasemuva yamathanga, ama-glute, amathole.
3. Ngokungafani nesigaba esivamile sokuvivinya umzimba, Isinyathelo Somzimba sifaka phakathi izivivinyo zamandla zethoni yemisipha. Ngakho-ke awusebenzeli umzimba ongezansi kuphela, kepha nemisipha yezingalo, emuva ne-abs.
4.Ukuzivocavoca umzimba endaweni yesikhulumi usebenzisa izinsimbi, usebenzisa amaqembu amaningana emisipha ngakho-ke uchitha ukuqeqeshwa ngomkhiqizo omkhulu. Isinyathelo Somzimba singenye yezinhlelo eziphumelela kakhulu zokwehlisa isisindo.
5. Lokhu kuzivocavoca umzimba kuthuthukisa uhlelo lwezinhliziyo nemithambo yegazi futhi kuqinise imisipha yenhliziyo.
6. Uhlelo lolu luqeqesha ibhalansi futhi lusiza ukuthuthukisa ukuhlangana kweminyakazo.
7. Ungahlala uxaka umsebenzi, umane uphakamise ukuphakama kwesiteji sesinyathelo.
Ukuhlaselwa Komzimba: yehlisa isisindo, ushise amafutha amaningi futhi uqinise imisipha
bawo:
1. Ukuqhuba uhlelo oludingekayo imishini eyengeziwe: ipulatifomu yesinyathelo, amadiski avela endukwini.
2. Njenganoma yisiphi isinyathelo sokuvivinya umzimba Isinyathelo Somzimba esisuselwa kuso umdwebo othileukuthi kuzodingeka ube nekhono ngesikhathi sekilasi.
Isinyathelo sokuzivocavoca umzimba nguLes Mills ekhaya
Ungazibandakanya nohlelo Isinyathelo Somzimba nendlu, kepha okokuqala uzodinga ukuthenga uhlu olungeziwe:
- Ipulatifomu yokunyathela (kungashintshwa izindlela ezithuthukisiwe, ngokwesibonelo, ibhokisi lezincwadi).
- Idiski elisuka endukwini (ungafaka ama-dumbbells ajwayelekile noma ibhodlela lamanzi).
Uma uqeqesha egumbini lokuzivocavoca, uzohlinzekelwa yonke imishini edingekayo. Ngaphezu kwalokho, izinhlelo Les Mills zingenziwa kuphela ngu umqeqeshi oqinisekisiwe, ngakho-ke uzoqinisekiswa ukwenza uchwepheshe.
Funda nalokhu: Ukuqeqeshwa kweCardio esinyathelweni samathanga nezinqe, uKate noFrederick.