Ungazihlanza kanjani izinhlangothi: imithetho ephezulu engama-20 + nama-20 wokuzivocavoca okuhle kakhulu

Enye yezinto ezinzima kakhulu ukuqeda izindawo ezinezinkinga amantombazane abhekwa njengecala noma njengoba ebizwa, "amehlo okhalweni." Vele, amafolda emafutha akhangela ngokungabukeki ezingutsheni, angacasula wonke umuntu. Namuhla sizokhuluma ngemithetho eyisisekelo yokuthi ungasusa kanjani iBoca ekhaya noma ejimini.

Ungayisusa kanjani iBoca ekhaya noma ejimini

Ungasusa kanjani izinhlangothi kunenkinga eyodwa ebalulekile. Akukho ukuvivinya amandla okungeke kukusize ukuqeda amafolda acasulayo ezinhlangothini. Iqiniso lokuthi umsebenzi wokuqinisa imisipha kuleli cala awusizi ngalutho, uma ungeyona ingozi. Umgomo wakho oyinhloko emzabalazweni wamaluphu okhalweni uqeda amanoni athanda ukuhlangana esiswini ngenxa yezici ezithile zomzimba wesifazane nemisebenzi yokuzala. Ukuzivocavoca okukhethekile ukuhlanza izinhlangothi ngeke kusebenze. Kepha-ke yini okufanele uyenze? Zama ukuqonda.

Izinto ezimbili eziyinhloko ezizokusiza ukuthi ususe izinhlangothi futhi ulahle amathebhu okhalweni:

1. Ukudla okunempilo
2. Ukuqeqeshwa isikhawu

Isinyathelo sokuqala: amandla

Noma ikuphi ukwehla kwesisindo nokwehliswa kwamaphesenti amafutha emzimbeni njalo kuqala ngokudla. Hhayi ukuqeqeshwa, hhayi ukuvivinya umzimba okunomsoco. Ngakho-ke uma ufuna ukususa izinhlangothi ukuqeda izindlebe, ukunciphisa okhalweni nesisu, lapho-ke kuzodingeka ucabangele kabusha indlela odla ngayo.

Izeluleko eziyi-10 eziphezulu zokudla okunomsoco:

1. Susa kwimenyu yakho ama-carbohydrate asheshayo abangela ama-spikes abukhali kushukela wegazi, avuse umuzwa wendlala njalo futhi abe neqhaza ekuqongeleleni kokufakwa kwamafutha endaweni okhalweni. Okokuqala nokubaluleke kakhulu yilokhu: isinkwa esimhlophe, imikhiqizo kafulawa eyenziwe ngofulawa omhlophe, ushukela, amaswidi ezimbonini, i-confectionery, amabhisikidi, ama-roll, ama-crackers, okusanhlamvu okushisayo, ama-French fries, cishe wonke amamenyu ezindaweni zokudlela zokudla okusheshayo. Ngaphandle kokudla kwama-carbs asheshayo - lo mthetho olula futhi osebenzayo ozokusiza ukuthi ususe izinhlangothi futhi wehlise isisu. Ama-carbohydrate asheshayo avame ukufakwa ezinqolobaneni zamasu omzimba (amantombazane ngokuvamile ahlala ezinqeni nasemathangeni wesisu sabesilisa).
2. Uma ama-carbs asheshayo kungcono ukunciphisa ekudleni, i- ama-carbohydrate ayinkimbinkimbi, ngokungafani, kufanele abe yisisekelo sokudla kwakho. Ama-carbohydrate ayinkimbinkimbi awabangeli ukuphakama kweshukela egazini futhi anikeze ukugcwala kwesikhathi eside. Uma uke wezwa indlala nesifiso sokudla, kungenzeka ukuthi ulahlekile ekudleni kwama-carbohydrate ayinkimbinkimbi. Ngaphezu kwalokho, ama-carbohydrate ayinkimbinkimbi ngaphandle kokukhula akwenzeki futhi ukwesekwa kwemisipha okunikezwa yiprotheni, kepha ngokubandakanyeka okuqondile kwama-carbohydrate. Ama-carbohydrate ayinkimbinkimbi yilawa: okusanhlamvu okusanhlamvu, irayisi lokusanhlamvu, i-pasta evela kukolo we-durum, imikhiqizo kabhontshisi, isinkwa sikakolweni, imifino engenasitashi. Kunoma ikuphi ungabandakanyi ama-carbohydrate ekudleni! Ngeke ube namandla, akukho metabolism ejwayelekile.
3. Kancane kancane faka ekudleni kwakho ukudla okunempilo. Isibonelo, esikhundleni samaswidi ukufaka kumenyu yezithelo nezithelo ezomisiwe, esikhundleni selayisi elimhlophe - irayisi elinsundu, esikhundleni sesinkwa esimhlophe - ukolweni ophelele, esikhundleni samazambane amazambane - amantongomane, esikhundleni sezinyama ezinamafutha - ukuncika, esikhundleni semayonnaise njengokugqoka - iyogathi noma uwoyela womnqumo esikhundleni sokudla okuthosiwe okubilisiwe noma okuphekiwe. Qala ukudla okusanhlamvu okusanhlamvu, imidumba (ubhontshisi, udali, amantshontsho), imifino emisha nephekiwe.
4. Zama ukudla Izikhathi ezi-5-6 ngosuku ngezingxenye ezincane. Okokuqala, yizidlo ezintathu eziyinhloko: Ukudla kwasekuseni (kungakapheli ihora elilodwa uvukile), isidlo sasemini (emini), isidlo sakusihlwa (Amahora ama-2-3 ngaphambi kokulala). Okwesibili, isidlo esisodwa phakathi kokudla okuyinhloko emini.
5. Zizikhuze eBhulakufesi lansuku zonke. Ukudla kwasekuseni kuvusa umzimba futhi kuvuselele izinqubo ze-metabolic. Ukudla kwasekuseni okuhle okunenhliziyo enhle, ecebile ngama-carbohydrate ayinkimbinkimbi, kunciphisa ubungozi kusihlwa "iZagora" futhi ekugcineni kusiza ukunciphisa umzimba. Isidlo sasekuseni esikahle kungaba iphalishi (oatmeal, buckwheat, barley, barley, millet), lapho ungakhetha khona ubisi, izithelo, izithelo ezomisiwe, amajikijolo, uju, amantongomane.
6. Kukhona ngemuva kuka-18: 00 kungenzeka! Kepha kuyinto efiselekayo ukuthi isidlo sakusihlwa bekungamahora ama-2-3 ngaphambi kokulala. Isisekelo sokudla kufanele kube amaprotheni. Isibonelo, isidlo sakusihlwa esiphelele kuzoba yi-cottage shizi / ushizi casserole, inyama / inhlanzi enemifino (okungcono inyama emhlophe noma inhlanzi emhlophe), amaqanda anemifino. Ingxenye yehora ngaphambi kokulala ingaphuza ingilazi yobisi lwebhotela.
7. Phuza amanzi amaningi, kuyasiza ukucisha indlala nokugcina usuthi. Ngaphezu kwalokho, ukutholakala kwamanzi okwanele kuthuthukisa isimo sesikhumba kanye nomgudu wokugaya ukudla. Ngokwesilinganiso, kungakuhle ukuthi uphuze okungenani amalitha ayi-1.5 wamanzi ahlanzekile ngosuku.
8. Nciphisa utshwala, obugcina amanzi nokudla kubangela ukonakala. Ngenkathi ukunciphisa isisindo kungcono ukugwema iwayini elibomvu.
9. Isiphuzo esihle esimnandi yi-Apple eluhlaza. Uzizwe ulambile? Thatha i-Apple eluhlaza, njalo kufanele ube nayo (isikhwama noma ekhaya etafuleni). Uma ungafuni i-Apple, khona-ke awulambile. Ngakho-ke uzikhipha wena ekudleni okungenamqondo kwamaswidi nokudla okungenamsoco.
10. Uma ufuna ukunciphisa isisindo bese uhlanza izinhlangothi, futhi ugcine futhi usebenzise unomphela, bese ukhetha uhlelo lwamandla ozokwazi ukunamathela kukho konke ukuphila kwakhe. Umsebenzi wakho akukhona ukuthola ukudla okufanele futhi ushintshe indlela odla ngayo nemikhuba yakho yokudla ukuze udle kahle futhi ulinganise. Lokhu kubalulekile hhayi kuphela ekwehliseni isisindo kodwa nasempilweni yakho.

Kubalulekile ukufunda ngokudla:

• Izinyathelo ezilula eziyishumi zokudla okunempilo
• Konke mayelana nokushoda kwekhalori nokuthi ungathobela kanjani
• Ama-carbohydrate alula futhi ayinkimbinkimbi: okudingeka ukwazi
• Kungani futhi ungabala kanjani ama-calories: manual

Ngisho nokuqina komzimba njalo ukunciphisa isisindo ngaphandle kwemikhawulo yokudla cishe akunakwenzeka. Zigwebe, ngehora lokuzivocavoca kwe-cardio ngejubane elilinganisiwe ulahlekelwa ama-calories angama-300-400. Le yintengo yekhekhe elincane. Uma ungakubheki ukudla kwakho, akukho ukuzivocavoca, ngisho nangejubane elikhulu ngeke kukusize ekuqedeni izinhlangothi.

Isinyathelo sesibili: ukuzivocavoca umzimba

Ungahle ubuze: ngakho-ke, awukwazi ukuziqeqesha, kepha ukulandela kuphela indlela yokudla futhi lokho kuzokwanela ukuhlanza izinhlangothi? Yebo, ukwehla kwephesenti lamafutha omzimba nokuqeda izinhlangothi ngokwanele ukubuyekeza ukudla. Kepha ngokuvivinya umzimba njalo uzofinyelela lapho ubhekise khona ngokushesha okukhulu.

Inzuzo yokuzivocavoca yokwehlisa isisindo:

• ukuhlinzekwa kokusetshenziswa okwengeziwe kwekhalori
• ukusheshisa imetabolism
• ukushisa amafutha amahora angama-24 ngemuva kokuzivocavoca
• imisipha ithoni kanye nokunwebeka komzimba
• ukuthuthukisa ukuqina komzimba

Amathiphu wokuqeqesha aphezulu ayi-10 “avela ezinhlangothini”:

1. Indlela ephumelela kunazo zonke yokulwa nokufakwa kwemali emaceleni yilawa ukuqeqeshwa isikhawu, okuhlanganisa ukuzivocavoca kwe-cardio nokuzivocavoca ukwenza uhlelo lwe-muscular (cortex). Ukuzivocavoca kufanele kube njalo, izikhathi ezingama-3-4 ngesonto imizuzu engama-30-45.
2. Ukuqeda izinhlangothi akusizi ngalutho ukulanda nje umshini. I-abs isebenzisa ithoni yemisipha ngaphansi kongqimba lwamafutha, kepha inciphisa izinhlangothi nesisu, ayinikeli. "Kusuka ezinhlangothini" kudingeka kwenziwe ukuqeqeshwa kwesikhawu ukushisa amanoni.
3. Uma uya ejimini, ngaphezu kokuqeqeshelwa amandla ukufaka ezinhlelweni zakho zokuziqeqesha ku-treadmill, ngebhayisikili elimile noma elliptical. Zama ukuqeqesha ngendlela yesikhawu yokushintshanisa isivinini esiphakathi nendawo nesiphezulu sesifundo. Lokhu kuzokusiza ukuthi ushise ama-calories amaningi.
4. Uma ufunda amakilasi eqembu, i-Troubleshooting eyodwa khetha izinhlangothi endaweni yokuqala yokuzivocavoca i-cardio nokuqeqeshwa kwesikhawu. Ngokushisa amafutha kungcono unikeze okuthandayo kuleyo misebenzi ephakamisa ngokushesha ukushaya kwenhliziyo.
5. Nakani umsebenzi ibhande. Isebenzisa ingxenye enkulu ye-corset yemisipha, ngakho-ke, ingenye yezinto ezinempilo kakhulu emzimbeni. Ibhande lisiza ukuqeda ukungalingani kwemisipha, uqondise ukuma kwakho, uqinise umgogodla futhi uqinise ngokubonakalayo isisu nesinqe. [Qedela imichilo yokuqeqeshwa]
6. Kodwa-ke, azikho izivivinyo zokuzihlukanisa ezivela ezinhlangothini, ezizokusiza ukuqeda amafutha kule ndawo. Ukugoba, ukusonteka, ukusonta, amapulangwe asemaceleni, asebenza kakhulu emisipheni yesisu, awasusi amafutha omzimba ezinhlangothini.
7. I-hula Hoop iyindlela engcono yokuqeda izinhlangothi. I-Twist the Hoop ingcono kunokuhlala kusofa, kepha uma ukhetha, kungcono ukusebenzisa lesi sikhathi sekhwalithi ku-cardio kunaseHoop. Kodwa-ke, lesi sikhathi semithwalo, isb: imizuzu emi-2, ujikisa i-Hoop nemizuzu emi-2 yeqa intambo noma wenza enye i-cardio isebenza kahle kakhulu.
8. Ngaphezu kwalokho, umzimba ulahlekelwa isisindo sisonke futhi kumgomo waso okhethekile ovame ukunqunywa ngokofuzo. Ngakho-ke uma indawo yakho eyinkinga enkulu - okhalweni, futhi ukunciphisa isisindo kuzosinda futhi isisindo lapho kungenzeka sibekwe kakhulu kumafutha.
9. Ukugijimela ngaphandle nokuhamba ngokushesha nakho kuyindlela enhle kakhulu yokuzivocavoca ezokusiza ukuthi ulahlekelwe izinkalo futhi wehlise isisindo ngokujwayelekile. Uma uhlela ukuzivocavoca, okungenani zama ukwandisa umsebenzi wansuku zonke: lapho uhamba futhi uhamba ngokwengeziwe, unciphisa isikhathi sokuzilibazisa okwenziwa nje.
10. Ukuqeqeshwa kokudla kanye ne-cardio yizindlela eziyinhloko zokususa izingalo okhalweni. Ngemuva kwakho konke, uma imilenze, izingalo ngisho nesisu, singaguqula izivivinyo zamandla ezijwayelekile, lapho-ke "Uhlangothi lwepompo" akunakwenzeka.

Unganciphisa kanjani isisindo kuphela ezinhlangothini? Empeleni, nganoma iyiphi indlela. I-Boca akuyona imisipha namafutha, ngakho-ke umthelela kubo ohlangothini olungaphandle awunakwenzeka. Ngakho-ke konke okudingeka ukwenze ukunciphisa iphesenti lamafutha omzimba ngemikhawulo yokudla nokuvivinya umzimba njalo.

Uhlelo lokuzivocavoca, ukususa izinhlangothi

Nikeza ukuqeqeshwa okuzokusiza ukususa izinhlangothi ukunciphisa okhalweni nokuqeda isisu. Kulokhu kuvivinywa kucatshangwa ukuthi kuyashintshana umzimba we-cardio ukwandisa izinga lokushaya kwenhliziyo nokushisa kwekhalori futhi ukuzivocavoca kwe-corset yemisipha ukuthuthukisa ngokubonakalayo isisu nesinqe. Siyagcizelela ukuthi ukulahleka kwamafutha endawo kungumqondo ophathelene noko, ngakho-ke, lolu qeqesho luhlose ukufaka ukwehlisa isisindo nomzimba wonke.

Isikhathi sokuqeqeshwa esiphelele yimizuzu engama-40-45. Ulinde imizuliswano emi-2 yemizuzu engama-20, phakathi kwamarounds, phumula iminithi elingu-1. Umjikelezo ngamunye kuzoba izivivinyo eziyishumi eziphindwa kabili.

Uhlelo olujwayelekile lokuqeqesha:

• Umzuliswano wokuqala: izivivinyo eziyi-10, ukuphindaphinda imizuliswano emibili (imizuzu engama-20)
• Umzuliswano wesibili: Ukuzivocavoca okuyi-10, ukuphinda imizuliswano emibili (imizuzu engama-20)

Ukuzilolonga kwenziwa ngokuya ngohlelo:

• Abaqalayo: amasekhondi angu-30 asebenzayo, amasekhondi angu-30 aphumule
• Kuthuthukile: ukusebenza kwamasekhondi angu-45, ukuphumula kwemizuzwana engu-15.

Uma ungakwazi ukuqeqesha imizuzu engama-40 (noma usaqala), bese uhlukanisa ukuzivocavoca umzimba kube izingxenye ezimbili zemizuzu engama-20, okungukuthi usuku olulodwa yenza umzuliswano wokuqala, noma-ke umzuliswano wesibili. Into ebaluleke kakhulu ekuzivocavoca i-cardio kuhlangene nokuzivocavoca kwegxolo, ngoba le nhlanganisela iyindlela ephelele yokushisa ama-calories namafutha. Ngaphambi kokuzivocavoca umzimba udinga ukwenza ukuzivocavoca umzimba.

Kukangaki ukwenza lo msebenzi:

• Izikhathi ezi-2-3 ngeviki, uma wenza ukuvivinya umzimba yonke imizuzu engama-45
• Izikhathi ezi-5-6 ngeviki, uma wenza lo msebenzi ngesigamu imizuzu engama-20

Bona futhi:

• Ukuzivocavoca okuphezulu okuyishumi okuphumelelayo kwabaqalayo emshinini ophansi
• Imisipha emikhulu: kuyini, kungani sidinga + izivivinyo eziphumelelayo ezingama-30 zabaseKorinte
• Ama-crunches ayi-10 aphezulu emisipha ye-oblique: ukuqeqeshwa okuqediwe
• Ukuzivocavoca okulula okuphezulu okungu-10 kuya esiswini kwabaqalayo (ngaphandle kwamabhande ne-cardio)
• Ukuzivocavoca okuphezulu okungu-12 kwe-isometric (static) kwe-abs + plan ekulungele
• Ukulungela ukusebenza kwe-HIIT kokwehla kwesisindo esiswini: ukuzivocavoca okungu-10

Umzuliswano wokuqala wokuzivocavoca umzimba

Kulesi siwombe uzothola izivivinyo eziyi-10 ezenziwa ngokohlelo: imizuzwana engu-45 iyasebenza, imizuzwana engu-15 iyaphumula (isihambile) noma imizuzwana engama-30 iyasebenza, amasekhondi angu-30 aphumule (abaqalayo). Ukuzilolonga kuphindwe emibuthanweni emibili, phakathi kwemibuthano, phumula imizuzu engu-1-2.

1. Jumps zizalanisa izingalo nemilenze

Ungenza kanjani: ukwenza ukugxuma nokuphakamisa imilenze, yima uqonde ngezinyawo ndawonye, ​​izandla zihlangene nomzimba. Qala ngasikhathi sinye ukunyakaza okucijile ukuphakamisa izandla ngamaqembu phezulu nokusabalalisa imilenze yakhe eqa. Yenza ukufika okuthambile kuzwane, ugobe amadolo kancane.

Kungani: Lokhu ukuzivocavoca kwe-cardio okuthandwayo, futhi kungenye yezinto eziphumelela kakhulu ekwehliseni isisindo. Ukuzivocavoca umzimba kuthuthukisa imisipha yezandla nezinyawo, kuthuthukisa amandla, kushise ama-calories futhi kusiza ukususa iBoca ngesikhathi esifushane.

2. Isonta endibeni

Ungenza kanjani: Thatha ipulangwe elijwayelekile ezindololwaneni ku-Mat, umzimba wakha umugqa oqondile. Qala kancane kancane bese ushintshanisa okhalo, ithanga, uzama ukusondela ebusweni beMat. Ukuma kwezindololwane akushintshi, umzimba awuwenzi i-SAG, ukhalo luyakhuphuka.

Kungani: Enye yezivivinyo ezinhle kakhulu zokuqeda izinhlangothi. Ngokwengeziwe, le nguqulo yepulangwe iqinisa imisipha yangemuva esebenza amahlombe, imilenze nesisu, futhi isebenza kahle ne-gluteus Maximus.

3. Ukugijima okuvundlile

Ungenza kanjani: Thatha ukugcizelela okulele phansi, uqondise umhlane wakho, gcina ikhanda lakho kanye nomgogodla. Uyacelwa uqaphele ukuthi izindololwane azigobi ngesikhathi sokuzivocavoca, amahlombe angaphezulu ngqo kwezintende zezandla zakho. Qala ukugijima endaweni evundlile: qala ngokuhudula umlenze owodwa esifubeni, bese owesibili. Lungisa i-tempo run ezingeni lakho. Lapho ugijima ngokushesha, ama-calories owashisayo.

Ini: Ukugijima okuvundlile kungumbono omuhle wokuhlanza izinhlangothi. Ukuzivocavoca umzimba kusha ama-calories ngokushesha, futhi ngawo kukhuluphela ngokweqile. Sisebenza nohlelo lwemisipha, i-cortex, olunikezwa umthwalo omile futhi onamandla emshinini. Ngokwengeziwe, iqinisa uhlelo lwezinhliziyo njengesihluthulelo sonke esifudumele.

4.Crease ngamakheshi omlenze

Ungenza kanjani: Yima uqonde ngezinyawo ububanzi behlombe. Kuphakama izandla. Ngenye indlela engela ngama-degree angama-90, phakamisa kuqala kwesokudla bese umlenze wesobunxele, ngenkathi umzimba wokuhlola kanye nezandla ezimbili zizama ukuthinta izinzwane.

Kungani: Lo msebenzi uyakwazi ukupompa imisipha yesisu kanye nemisipha yangemuva, uthuthukise uhlelo lwezinhliziyo, uqinise amathanga nezinqe. Ukuzivocavoca okulula, kepha okusebenzayo kuzosiza ukususa izinhlangothi nezibaya zamafutha esiswini esingezansi.

5. Ukugijima ne-Shin zahlest

Ungenza kanjani: lo msebenzi ukuqeda izinhlangothi ezigijimayo eziyinkimbinkimbi ze-solistami. Ukwenza izivivinyo udinga ukugijima endaweni bese uzama ukucindezela isithende ezinqeni. Yenza ukunyakaza kwezandla okufanayo, kufanele zihambisane nomzimba ngokuvumelanisa nemilenze. Hone ukunyakaza futhi ukusheshisa.

Kungani: Ukugijima endaweni kungafakwa kalula kunoma yikuphi ukuzivocavoca ukuqeda izinhlangothi noma ezinye izindawo eziyinkinga. Lokhu kungukuzivocavoca okuphelele kwalabo abangathanda ukulungisa masinyane amasentimitha okhalweni nasezinqeni. Ngokuvamile, ukunyakaza okuwela izwe ukuthuthukisa ukusebenza kwemithambo yegazi nohlelo lokuphefumula.

6. Sonta eceleni kwepulangwe

Ungenza kanjani: Bamba iMat uthathe imicu eseceleni, insika isebenza njengengalo kanye nonqenqema lonyawo. Isandla sesibili sinconywa ukuthi sibeke phansi endaweni okhalweni. Qala i-curl: umlenze uphakamise kahle bese udonsela esifubeni sakho. Hlunga isisu, ngakho umthwalo omkhulu wawela emgodini, hhayi izingalo namahlombe.

Kungani: Ukuzivocavoca okukhulu kusebenza imisipha yesisu, imilenze namahlombe. Le ndlela ayigcini ngokususa izinhlangothi, kepha futhi nokufeza umshini omuhle. Ngoba ngesikhathi sokunyakaza kokusebenza kwemisipha yangemuva, ibuye iqinise ingqikithi, ihlinzekwa ngokulayishwa okukhokhelwayo ohlelweni lwe-musculoskeletal.

7. Sumping sumo ngezandla ezizalanayo

Ungenza kanjani: Yima uqonde ngezinyawo ndawonye. Phakamisela izandla zakho phezulu ngaphezu kwekhanda nezintende zezandla ndawonye. Qala ukuphuma nge-sumo squat, welula izandla zakhe ezinhlangothini. Imilenze endaweni eyisikwele kabanzi, izinyawo namadolo kubukeka ngaphandle. Ngezansi kweminwe thinta phansi.

Ini: Lokhu kuvivinya umzimba ngamandla kuzosiza ukuqinisa imisipha yomzimba wonke (imilenze, isisu nezandla), wehlise isisindo emaceleni bese ushisa amakhalori. Ngaphezu kwalokho, umthwalo uzothola izinqa namathanga angaphakathi.

8. Hlala-UPS ngokuthinta uzwane

Ungenza kanjani: Lala ku-Mat, imilenze isondelene, izandla zihlukaniswe izinhlangothi, iqolo elingaphansi licindezelwe phansi. Ngasikhathi sinye phakamisa umhlane wakho ongaphezulu phansi uphakamise umlenze wangakwesokudla nengalo yangakwesobunxele phezulu. Sizohlolisisa bese uzama ukuthinta izandla zakho ezinyaweni. Yenza indlela ohlangothini olulodwa.

Kungani: Lokhu kuvivinya kusebenza yonke imisipha yesisu futhi kugcizelela imisipha yesisu etshekile, kusiza ukuqeda izinhlangothi nokwakha okhalweni oluhle. Kuhambisana nokuzivocavoca kwe-cardio kuyasebenza kakhulu esiswini esinethoni.

9. Amadolo afinyelela esifubeni

Ungenza kanjani: Khulisa kancane isiqu ngakwesokudla. Unyawo lwesobunxele ludonsa ohlangothini nge-engela yama-degree angama-30 ngokuya kwesokudla. Phakamisa izingalo zakho bese uhlanganisa izandla zakho ndawonye. Qala ukudonsela umlenze ogobile esifubeni sakho ngenkathi wehlisa izandla ezisongiwe uthinte idolo lakhe.

Kungani: Lapho wenza izivivinyo zokusebenzisa imisipha yesisu kanye nezinqulu. Lokhu kungukuzivocavoca okuhle ekuthuthukiseni abezindaba kanye nemisipha ye-oblique ezinhlangothini nokuqeda "ukonga" kwendilinga okhalweni.

10. Ukuzalela izandla ku-squat uhhafu

Ungenza kanjani: Thatha isikhundla sehhafu squat. Goba izingalo zakho ezindololwaneni, izintende kuze kube sezingeni lobuso bese ucindezela phakathi kwengalo. Qala ukusabalalisa imilenze yakhe ngokugxuma okuncane. Ngasikhathi sinye ne-jump jump elbows to the sides, ukuvumelanisa ukuhamba kwezitho.

Kungani: Ukuvivinya umzimba kunomphumela oyinkimbinkimbi kuwo wonke amaqembu emisipha: sebenzisa amahlombe, isifuba, umgogodla, ama-glutes, amathanga. Ukuqeqeshwa njalo kwimodi yesikhawu kuzokusiza ukuthi ube nesibalo esihle futhi esinciphile ngaphandle kwezindawo ezinenkinga.

Ukuzivocavoca u- №6, №8 no- №9 emzuliswaneni wokuqala kungakwesokudla, emzuliswaneni wesibili ohlangothini lwesobunxele. Ngokuzithandela, ungenza lokhu kuvivinya ngakwesokunene nangakwesobunxele ngezindlela ezimbili ezilandelanayo (kumjikelezo owodwa), kepha kuzokwengeza isikhathi sokuqeqeshwa esiphelele.

Umzuliswano wesibili wokuzivocavoca umzimba

Kulesi sigaba nawe uzothola izivivinyo eziyi-10 ezenziwa ngokohlelo: amasekhondi angu-45 ayasebenza, amasekhondi ayi-15 aphumule (athuthukile) noma amasekhondi angama-30 asebenza, amasekhondi angu-30 aphumule (abaqalayo). Ukuzilolonga kuphindwe emibuthanweni emibili, phakathi kwemibuthano, phumula imizuzu engu-1-2.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

1. Ukugijima nokuphakamisa amadolo aphakeme

Ungenza kanjani: Yima uqonde, qala ukugijima endaweni ngokuphakamisa amadolo aphakeme. Zama ukwenza ukuzivocavoca umzimba ukuze amadolo akho aphakame afike kuma-degree angama-90 emzimbeni. Udinga ukuzisiza ngezandla, ukuguqula izingalo emzimbeni kwenzeka ngesikhathi ngokuhamba kwemilenze.

Kungani: Ukugijima kuyithuba elihle lokuhlanza izinhlangothi ekhaya. Le cardio ishisa amakhalori amaningi, inyusa masinyane izinga lokushaya kwenhliziyo futhi isize ukuqeda amafutha endaweni yesisu. Ukuphakama okuphezulu kwamadolo akhe kunikeza ukugcizelela okwengeziwe kukor.

2. Lunge ngokujikeleza komzimba

Ungenza kanjani: Yima uqonde izinyawo ububanzi ububanzi. Ezingeni lehlombe, vala izandla zakho ukuze indololwane yakho yangakwesokudla ixhumane nesandla sobunxele nesendololwane yangakwesokunxele. Qala ukwenza ukushintshashintsha kwemphuphu yangakwesokudla nangakwesobunxele. Ngezansi kwephuzu lokuzivocavoca umzimba uphendulela umzimba. Uma uhamba ngonyawo lwakho lwesokudla, bese ujikelezisa umzimba wakho nangakwesokudla, uma umasha umlenze wangakwesokunxele - jikela kwesobunxele.

Kungani: Ama-lumges anama-twist asiza ukusebenza imisipha eyinhloko, agudluze umshini wokunyathelisa futhi aciphise imisipha yesisu. Umthwalo owengeziwe usohlelweni lwe-musculoskeletal nasezinyaweni.

3. Umqansa wentaba ngokujikeleza

Ungenza kanjani: Hlakulela isikhundla sepulangwe ezandleni, izisekelo zezandla nezinyawo, izandla zingaphansi kwamahlombe ngqo. Donsela phambili umlenze wakho wangakwesokudla endololwaneni yakho yangakwesokudla bese ujika ngendlela ebushelelezi uye endololwaneni yesobunxele. Ngemuva kwalokho buyisela emuva emuva emuva endaweni yokuqala. Zama ukunyakaza ukuze umzimba uhlale uzinzile, ungaphakamisi isinqe. Yenza indlela ohlangothini olulodwa.

Kungani: Ukuzivocavoca kungamacala acace bha, ngoba umthwalo omkhulu uwela esiswini nasesinqeni. Sisebenza futhi nemisipha yangemuva, amahlombe nemilenze.

4. Ukushushuluza

Ungenza kanjani: Yima uqonde izingalo zigobile endololwaneni ngenkathi ugijima. Qala ukubhampa endaweni, ushintshe imilenze: okokuqala umlenze wesokudla ungaphambili, bese ushiya. Misa ngobumnene ezinzwaneni zakho. Musa ukuphakamisela imilenze kude kakhulu, isilinganiso se-amplitude.

Kungani: Enye yezivivinyo ezinhle kakhulu ze-cardio zokwehlisa isisindo Ishisa ama-calories ngokujwayelekile, futhi isuse amasentimitha angeziwe ezindaweni ezinenkinga. Ukushaya kwenhliziyo okuphezulu kokuqeqeshwa kwethu kwesikhawu kuzokusiza ukuthi ususe ngokushesha izinhlangothi.

5. Amayunithi ezinyawo eziseceleni

Ungenza kanjani: Yima ngedolo langakwesokudla ku-Mat usesimeni esenziwe lula sama-slats ohlangothini. Njengokusiza, isandla sakhe sokudla kufanele sihlale phansi. Umlenze wesobunxele uqonde futhi uthinta phansi ngonyawo. Qala ukuphakamisa umlenze wakhe ngaphezulu kokhalo, bamba umzuzwana phezulu bese ubuyela endaweni yokuqala. Zama ukuhambisa umlenze wami endizeni efanayo njengoba kungadingeki ukugcwalisa umzimba uye phambili. Yonke le ndlela yenziwa ohlangothini olulodwa.

Kungani: Ukuzivocavoca umzimba kusiza ukususa ngokushesha izinhlangothi, ukusebenza kwezicubu zesisu kanye nezinqe. Kungumthelela ophansi futhi ulula ekusebenzeni. Ngaphansi kwedolo faka umcamelo ngokunethezeka kwejoyinti.

6. IBurpee

Ungenza kanjani: Thatha indawo yokuma ukuze izinyawo zakhe zimile ububanzi behlombe ngaphandle. Izandla ziyadonsa, bese zigxuma ziye phezulu. Ngemuva kwalokho beka izandla phansi ngokushesha bese ugxumela ngaphandle kubha ngezingalo eziqondile, imilenze isuselwa kuzipho. Kokubopha futhi gxumela emuva endaweni yokuqala bese weqa lapho uqondisa.

Ini: IBurpee - enye yezinto ezinhle kakhulu zokuzivocavoca umzimba wonke, okuyinkimbinkimbi esebenza kuwo wonke amaqembu emisipha. Ngisho nokuphindaphindwa okumbalwa kwalokhu kuvivinya umzimba kwanele ukuthuthukisa ukusebenza kwawo wonke umsebenzi ngokujwayelekile.

7. Ukusonteka

Ungenza kanjani: Hlala ku-Mat, amadolo aguqe nge-engela yama-degree angama-90. Umzimba uhlala uphakanyisiwe, izandla zivaliwe ezingeni lesifuba. Qala ukuncika umzimba emuva, ngenkathi wenza ukujika, umzimba ongaphezulu kuqala kwesokudla bese ngakwesokunxele. Zama indololwane ukuthinta phansi. Imilenze kufanele ihlale imile.

Kungani: Lo msebenzi owenziwe ngokomzimba usebenza kahle. Kufanelekile kulabo abangathanda ukuba nesimo esifanele okhalweni nangesikhathi esifushane sokususa izinhlangothi.

8. Ukuphakamisa imilenze ngentambo

Ungenza kanjani: Thatha indawo yepulangwe ku-Mat: izingalo zakho kufanele ziqonde, izinyawo zihlangane, ubheke phambili ku-Mat. Amasokisi ancike phansi, bese uwahambisa ngokucijile ohlangothini, kufanele kube uhlobo lokugxuma kuphakamisa imilenze. Ungagxili ngemishini, zama ukusebenzisa imisipha yesisu ukucindezela kwalomshini. Njalo qinisekisa ukuthi amahlombe ahlala ngqo ngaphezu kwezintende zezandla zakho.

Kungani: Enye yezivivinyo ezinhle kakhulu ezivela ezinhlangothini. Ukuphakamisa imilenze ku-strap kusebenza imisipha yesisu bese ucindezela imisipha ebandakanyeka ezinqeni. Kuyasiza futhi ukusheshisa izinga lokushaya kwenhliziyo nokushisa ama-calories.

9. Isikwele + max unyawo

Ungenza kanjani: Hlakulela isikhundla se-squat. Izandla zahlanganiswa enqabeni phambi kwesifuba. Qala ukwenza ukuphakanyiswa kwe-squat, umlenze owodwa ulengiswe ohlangothini (ukwenza i-side-Mach), owesibili uvele uqonde, izandla zibanjwe ndawonye esifubeni ukulinganisela. Yenza ama-squats ngokushintshela ohlangothini olulodwa ngejubane elinamandla.

Kungani: Njengazo zonke izinhlobo zokushwiba, lo msebenzi usiza ukususa izinhlangothi. Ihloselwe ubungqingili bomzimba jikelele, ikakhulukazi esiswini nasesinqeni, emathangeni nasezinqeni.

10. Gxumela esikweleni esincane

Ungenza kanjani: yima u-squat uhhafu omncane. Izandla zidonsa umzimba, zizama ukufinyelela emaqakaleni. Cijela phezulu, izingalo zakho ziye ezinhlangothini naphezulu kwekhanda lakho. Imilenze idudulwa ngokuvumelanayo ngezandla.

Ini: Ukugxumela esikweleni esincane kusiza ukuthuthukisa imisipha yesisu namathanga. Kungumsebenzi omuhle we-Cardio ocija isibalo futhi obangela umzimba ukuba ukhale.

Ukuzivocavoca u- №3, №5 no- №9 emzuliswaneni wokuqala kungakwesokudla, emzuliswaneni wesibili ohlangothini lwesobunxele. Ngokuzithandela, ungenza lokhu kuvivinya ngakwesokunene nangakwesobunxele ngezindlela ezimbili ezilandelanayo (kumjikelezo owodwa), kepha kuzokwengeza isikhathi sokuqeqeshwa esiphelele.

Isikhathi (amasekhondi angama-30. Sebenza / amasekhondi angu-30. Ukuphumula):

Isikhathi (amasekhondi angama-45. Sebenza / amasekhondi angu-15. Ukuphumula):

Bona futhi:

• Ukuzivocavoca okuphezulu okungu-10 kokuqiniswa kwezicubu zomzimba
• Ukulungele ukusebenza kwe-cardio ukushisa amanoni
• Ukuqeqesha i-dumbbell: izivivinyo eziyi-10
• Ukuzivocavoca kweTABATA kwabaqalayo: izivivinyo ezingama-24 nemijikelezo engu-6
• Uhlelo lwemilenze yokwehlisa isisindo ("yamapheya"): izivivinyo ezingama-30

Ukwehlisa isisindo, uBelly, ukuqeqeshwa kwesikhawu