Ukuzivocavoca okuphezulu okungama-50 kwemisipha yesisu: yehlisa isisindo bese uqinisa umshini

Ukuphupha ukwehlisa isisu esiswini ukuqeda izinhlangothi nokunciphisa ukhalo? Qala ukwenza izivivinyo zesisu esiyisicaba ekhaya namuhla! Isisu udinga imishini emincane nendawo encane ekamelweni.

Sikunikeza ukukhethwa kokuzivocavoca kwekhwalithi yemisipha yesisu, Ngokuqinisekile okuzokusiza uqinise i-abs futhi ulahlekelwe amafutha endaweni okhalweni.

Ukuzivocavoca isisu: okudingeka ukwazi

Ngaphambi kokuqhubeka nokukhethwa kokuzivocavoca kwesisu ekhaya, kufanelekile ukusho ukuthi ukwehla kwesisindo kwenzeka kuphela uma udla ukudla Ngaphansiukwedlula umzimba okwazi ukusebenzisa amandla (okungukuthi, yidla ngaphakathi kokushoda kwekhalori). Uma ungagcini imingcele yokudla, khona-ke amafutha omzimba ngeke anciphe ngisho nokuvivinya umzimba nsuku zonke kwemisipha yesisu.

Ngakho-ke ukuze isisindo siphumelele endaweni yesisu kubalulekile izici ezintathu:

  • Ukuntuleka kwama-calories nokudla okufanele
  • Ukuzivocavoca ukuthambisa imisipha yesisu
  • Ukuzivocavoca kweCardio ukushisa amanoni

KONKE MAYELANA NOKUDLA OKUNGONDLEKILE: ungaqala kuphi

Imithetho yokuzivocavoca isisu ekhaya:

  1. Uma ufuna ukuthola isisu esiyisicaba ngesikhathi esifushane, ukuzivocavoca kwakho kufanele kufake ukuzivocavoca kwe-cardio ukushisa amanoni futhi ukuzivocavoca ukukhipha imisipha yesisu. Ngakho-ke, uhlelo lokuzivocavoca ngesisu esicaba lungahlukaniswa lube izingxenye ezimbili: ukusebenzisa i-cardio (imizuzu eyi-15-20) nokuzivocavoca kwayo yonke i-corset yemisipha (imizuzu engu-15-20). Ingxenye yesibili ifaka ukuzivocavoca kwesisu emhlane wakhe, emi kubha - ngokubona kwakho. Ngokuncanyelwayo, uhlelo lokuzivocavoca beluhluke kakhulu.
  2. Isikhathi esiphelele sokuzivocavoca okunjalo kwesisu yimizuzu engama-30-40, udinga ukubhekana nezikhathi ezingama-2-3 ngesonto. Vele, ungaqeqesha kaningi noma kancane ngokuya ngemigomo yakho nezindawo ezinenkinga.
  3. Ngaphambi kokuzivocavoca isisu kuyalulekwa ukuthi uzilolonge, ngemuva kokuvivinya umzimba ukuzelula.
  4. Uma ufuna ukunciphisa isisu esiswini ngokushesha, ngaso sonke isikhathi kungcono ukugxila ekusebenzeni kwe-cardio. Ihlala isebenza ngempumelelo yokushisa amanoni kunesisu esiswini. Qiniseka ukuthi ubheka ukulungela ukusebenza kwe-cardio yethu kwesisindo.
  5. Ngokushisa okuphumelelayo kwamafutha esiswini, kuyadingeka ukukhulisa okwenziwa nsuku zonke: hamba kakhulu, hamba njalo, ezokuthutha ezingasetshenziswanga kakhulu khetha imisebenzi yokuzilibazisa esebenzayo ngempelasonto. Amagajethi wesimanjemanje athandwayo alandelela umsebenzi emini angaba ngumsizi wakho omuhle kuleli cala. Isibonelo, isongo lokuqina.
  6. Kokunye ukuzivocavoca emisipheni yesisu ungadinga i-dumbbell. Uma ufaka amabhodlela epulasitiki ngamanzi noma ngesihlabathi. Phakathi kwemishini yokusebenziseka efanelekile yokwehlisa isisu esiswini futhi phawula ku-fitball nesisindo.
  7. Ngokuphikisana nenkolelo edumile, ukuqeqeshwa kumafilimu okudla ngeke kukusize ukwehlisa isisindo ngokushesha endaweni yesisu. Lo mkhuba ubuye unikeze umthwalo enhliziyweni, ngaleyo ndlela ukunciphisa ifilimu yesendlalelo samafutha akuthinteki nakancane.

INDLELA YOKWEHLISA ISisindo NOKUSUSA I-BELLY FAT

Uma ufuna ukusebenzela ngaphezu kwemisipha yesisu, kodwa futhi naphezu komzimba wonke wonkana, sicela ubheke elinye iqoqo lethu lokuzivocavoca okusebenzayo:

  • Ukuzivocavoca okuphezulu okuphezulu kakhulu kwemilenze ekhaya
  • Ukuzivocavoca okuphezulu kakhulu okungama-50 okuphezulu kwezinqe ekhaya
  • Ukuzivocavoca okuphezulu okungama-20 ekhaya kwabesifazane

Hlela ukuzivocavoca kwesisu esicaba

Ukuzivocavoca ukukhetha izipho ezingezansi. Ungashintsha okunye ukuzivocavoca, ukuhlele kabusha noma ungeze okusha.

  • Ukuzivocavoca kweCardio (Imizuzu engu-15-20): Ukuzivocavoca oku-5 kusifunda Ukusebenza kwemizuzwana engu-30 - ukuphumula kwemizuzwana engama-30 or Ukusebenza kwemizuzwana engu-45 - ukuphumula kwemizuzwana engama-15, phinda ukuzivocavoca ngemizuliswano emi-3, phakathi kwemijikelezo imizuzu engu-1-2 yokuphumula.
  • Ukuzivocavoca okumiyo + izivivinyo emuva (Imizuzu eyi-10-12): Ukuzivocavoca okungu-8-10 ngokuya kohlelo Ukusebenza kwemizuzwana engu-40 - ukuphumula kwemizuzwana engama-20 or Ukusebenza kwemizuzwana engu-50 - ukuphumula kwemizuzwana engama-10. Ngemuva kokuvivinya umzimba okwesine noma kwesihlanu, ungathatha ikhefu elifushane.
  • Ukuzivocavoca ibhande + okulele esiswini (Imizuzu eyi-10-12): Ukuzivocavoca okungu-8-10 ngokuya kohlelo Ukusebenza kwemizuzwana engu-40 - ukuphumula kwemizuzwana engama-20 or Ukusebenza kwemizuzwana engu-50 - ukuphumula kwemizuzwana engama-10. Ngemuva kokuvivinya umzimba okwesine noma kwesihlanu, ungathatha ikhefu elifushane.

Ukuzivocavoca kweCardio kwesisu

Ukuzivocavoca kweCardio kwesisu kuzokusiza ukuthi ushise ama-calories amaningi, kusheshise imetabolism bese uqala inqubo yokulahleka kwamafutha nokuqinisa imisipha yesisu. Ukuzivocavoca kweCardio kungcono kakhulu ukugijima kumodi yesikhawu, ngokwesibonelo, imizuzwana engu-30 yomsebenzi onzima + ukuphumula kwamasekhondi angama-30 (noma i-TABATA), kuzosiza ukuqeqesha kahle kakhulu.

Uma unokuphikisana nempilo, yenza nje izivivinyo ngaphandle kokugxuma nokugijima, ngenkathi uzama ukugcina ijubane elikhulu. Isibonelo, esikhundleni sokuzivocavoca umzimba "Ukugijima okuvundlile" vele udonse amadolo akho esifubeni sakho useplankin position. Into ebaluleke kakhulu ekusebenzeni kwe-cardio ukugcina ukushaya kwenhliziyo endaweni ye-gyrosigma, hhayi ukwenza izivivinyo zomthelela.

1. Ukugijima nokuphakamisa amadolo aphakeme

2. Isibhakela

3. Jumps zizalanisa izingalo nemilenze

4. Ukuhamba ebhawa

5. Ukugijima okuvundlile

6. Inkalankala

7. Phakamisa amadolo esifubeni

8. IBurpee (ingenziwa ngaphandle kwe-Push-UPS)

9. Ukugxuma ngentambo ngokuphakamisa imilenze

10. Gxuma endaweni yokucima ukoma

Ukuzivocavoca kwemisipha yesisu ngemuva

Ukuzivocavoca okuvame kakhulu kwesisu esisicaba ukuzivocavoca okulele emhlane wakho - ongakhetha kukho yi-sit-UPS, ukuphakamisa imilenze, ukudonsa amadolo akhe esifubeni njll. isisu (siqonde futhi sitsheke), okusho ukwenza isisu sakho sibhebhe futhi silingane. Ngesikhathi sokuzivocavoca ngemuva, isisu sakho kufanele siboshwe phezulu futhi sibuye sicindezelwe phansi. Awukwazi ukugoba umhlane wakho, udabule umhlane wakho ongezansi phansi bese wenza ukunyakaza kwe-jerk, ngaphandle kwalokho kunengozi yokulimala. Zama ukudonsa inkaba emgogodleni futhi wenze izivivinyo ngobumnene nangokucabanga.

Futhi qaphela ukuthi kokuzivocavoca okunjalo kwesisu esicaba kufanele kuphathwe ngokuqapha okukhulu uma unezinkinga zangemuva. Ukuhlukahluka okuhlukile kokuphambuka kunika ingcindezi emhlane nasesinqeni, ngakho-ke lezi zivivinyo zesisu zingadala ubuhlungu noma ukungaphatheki kahle kule ndawo yomzimba. Uma unezinhlungu ngesikhathi sokuzivocavoca kwesisu emuva, khona-ke kungcono okwesikhashana ungazilolongi. Esikhundleni sazo sebenzisa izivivinyo zesisu endaweni yokuma nemigoqo (okuzoxoxwa ngayo ngezansi). Ngemuva kokuqinisa imisipha ye-corset kulezi zivivinyo, ungabuya.

 

1. Ukujija

2. Ukusonteka ngonyawo kuthinta phansi

3. Amadolo afinyelela esifubeni

4. Thinta amaqakala

5. I-Oblique isonta onyaweni

6. Ukujija kabili

7. Isikhafu

8. Ibhayisikili

9. Ibhayisikili elinemilenze enwetshiwe

10. Ukuphakamisa imilenze

11. Ukujikeleza okuyindilinga kwezinyawo

12. Isikebhe

13. I-twist yaseRussia

Ukuzivocavoca kwemisipha yesisu kubha

Iplank ingenye yezindlela zokuzivocavoca eziphumelela kakhulu esiswini esiyisicaba. Akusizi nje kuphela ukumpompa imisipha eqondile kanye ne-oblique yesisu nokuqinisa lonke uhlelo lwemisipha luphelele. Funda kabanzi mayelana nazo zonke izinzuzo zepulangwe nokuhluka kwalo, bheka i-athikili: IPlank: izinzuzo kanye nokulimala + kwezinhlobonhlobo ezingama-45 zemichilo.

1. Ibhande

=

2. Plank on izindololwane

3. Ukuhamba ebhawa

4. - Thinta imichilo yamahlombe

5. Isonta ngentambo

6. Ukujikeleza kwesandla ebhandeni

7. Ukuphakama kwezandla ngentambo

8. Ukuchaphazeleka kwemilenze ngentambo

9. Isicabucabu

10. Ipulangwe eliseceleni

11. Sonta eceleni kwepulangwe

12. Ukuchaphazeleka kwemilenze kubakaki ohlukile

Ukuzivocavoca kwemisipha yesisu ngenkathi umile

Enye indlela enhle yokuzivocavoca kwendabuko okwengeziwe kwesisu phansi izivivinyo ezenziwa zimile. Ngesikhathi sokwenziwa kwalolo vivinyo kunciphise amathuba esimo esingalungile sangemuva futhi ngenxa yalokho ingozi encane yokulimala nokukhushulwa. Okokuqala akudingeki wenze ukuzivocavoca ngama-dumbbells, ungaqala ukuqeqeshwa futhi ngaphandle kwemishini eyengeziwe.

 

1. Thinta indololwane yedolo

2. Ukuphakamisa imilenze

3. Uphendula umzimba ngama-dumbbells

4. I-curl eseceleni ene-dumbbell

5. Imithambeka enezimbumbulu phansi

6. Imisipha esesimweni se-squat

7. Imithambeka enezimbumbulu esiqondisweni se

8. Jika nge-lunge

9. Amadolo afinyelela esifubeni

10. Isigayo

Ukuzivocavoca kwemisipha yesisu, emuva nangemuva

Lokhu okunye ukuzivocavoca okuphumelela kakhulu kwemisipha yesisu. Ngesikhathi sokusebenza kwabo uzoqinisa nemisipha yangemuva nangokhalweni, okuvikela kahle izinhlungu emgogodleni futhi usize ukuthuthukisa ukuma komzimba.

Konke mayelana nokuzivocavoca umzimba, ISUPERMAN

I-1. Superman

2. USuperman wenziwe lula

3. USuperman onezandla ezihlukanisile

4. Umkhuzi

5. Inja yokuzingela

Ngokuthola ama-gifs ukubonga okukhulu eziteshini ze-youtube: Intombazane ebukhoma, i-FitnessType, mfit.

Amavidiyo anokuzivocavoca kwemisipha yesisu ngesiRussia

Uma ukhetha ukuqeqesha kuvidiyo eqediwe yokuzivocavoca yemisipha yesisu, sikunikeza ividiyo engu-5 esebenza kahle kakhulu esiswini esiyisicaba ngolimi lwesiRussia kusuka kubaqeqeshi abadume kakhulu ku-youtube.

1. U-Ekaterina Kononova: Ungasifaka kanjani isisu esingezansi

Ungasikhipha kanjani ngokushesha isisu esingezansi II ngilahlekelwa isisindo no-Ekaterina Kononova

2. Elena kasilika: Ukuvivinya isisu kwamantombazane

3. I-Olga Saga: Susa isisu nezinhlangothi

4. I-KatyaEnergy: Isisu esiphansi - ukuzivocavoca imizuzu eyi-10.

5. U-Anna Tsukur: Landa abezindaba, kafushane nangempumelelo

Qiniseka ukuthi ubuka okunye ukukhetha kwethu okusebenzayo kwamavidiyo:

Ukwehlisa isisindo, uBelly

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