Ukuqeqeshwa kunye neendlela eziphambili ziyisisombululo esihle kubantu abafuna ukunciphisa umzimba. Isifundo sisekelwe ekusebenzeni ngaphandle kokuphumla, okukuvumela ukuba uthole iziphumo ezilungileyo. Uqeqesho olulungelelweyo lunikezelwa kubadlali abanamava kunye nabasemagunyeni.
I-Supersets ye-fat burning training by Ekaterina Buida
Umqeqeshi oqeqeshwe ngokuzimeleyo unikeze uqeqesho olukhethekileyo, uncedise ukujamelana nokunyuka okungaphezulu. Kufuneka wenze okungenani kathathu ngeveki. Qala ngokufudumala, kwaye uphele nge-hitch. Yenza iisethi ezintandathu. Yenza kunye nexesha lexesha, kuba yonke imisebenzi isebenza ngomzuzu. Ukuba ukukhathala okuqinileyo kwakuvezwe ngexesha leseshoni, kungcono ukuthatha ikhefu.
Masiqale ngokufudumala, okubandakanya kwinkqubo yoqeqesho i-supersets yokulahleka kwesisindo. Ukwenza imithambeka, ukujika nokujikeleza kwentloko. Yenza iisetyhula iintshukumo zakho ngamagxa akho ngasemva nangaphandle, ubambe izandla phantsi, kwaye ke, ubeke eceleni. I-razmonite elbow joints, izandla, isifuba. Yenza ukuhamba kweminqweno kuqala kumacala, kwaye ke, kwisangqa. Yenza imithambeka emacaleni kwaye idiagonally. Ukuhamba kwindawo kunye nomqulu ukusuka kwintwane ukuya kwiinyawo ezipheleleyo. Ukufudumala ngamadolo, ukwenza ukuhamba okujikelezayo, ukubenza ugxininiswe ngezandla zabo. Beka imilenze yakho ububanzi kunamahlombe akho kwaye ujikeleze ukusuka kwicala ukuya kwelinye icala. Ukugqiba ukuqhutyelwa kwintlambo ejulile ukubuyisela ukuphefumla.
Ukuzivocavoca kweengqungquthela ekuqeqesheni okutyebileyo umzimba wonke:
- Yima ngokuthe tye kwaye usasaze izandla zakho emacaleni, uphendulele izandla zakho. Zibuyise, zidibanise iiplanga.
- Beka izandla zakho phantsi, ujika izandla zakho. Yenza i-mahi, njengokungathi icinezela entwasahlobo. Amagxa kufuneka afakwe kwakhona.
- Thatha izandla zakho ngokukhawuleza kwaye wenze i-flips emva kwakho.
- Yenza i-push-ups, ngokukodwa ukuphakamisa omnye okanye omnye. Ukuba kunzima ukunyuka emva kwamadolo.
- Emva kokuba lo msebenzi uqeqeshelwa intombazana inconywa ukuba isetyenziswe ngezandla.
- Beka phantsi, ugxininise kwiingqungquthela kunye neengaphambili. Utshitshisa unyawo lwakho, udonsa unyawo lwakho xa ushukunyuka phezulu kwaye usika, uqala phantsi. Emva koko yenza i-mahi ngokuhambisa unyawo kwindlela eyahlukileyo.
- Ngaba uguquka ngeenyawo ezinwebileyo, kwaye ke, ngokufutshane. Emva kwalolu hlobo, solule kwaye uphinda yonke into kwenye umlenze.
- Uxoxe kwicala lakho, ukuguqula inxalenye ephezulu yomzimba kwisifuba sasisezantsi, kwaye ugxininiso lwalubekwe kwi-forearm. Yenza iimpendulo ngomlenze wakho ophezulu.
- Vula uhlangothi lwakho, uncike phantsi phantsi kunye nengxenyana yeengalo zakho ezantsi. Bend umlenze ophezulu emadolweni uze wenze ukubuyiswa kwawo.
- Hlala kwikhosi yakho uze wenze iimpukane ngomlenze ophezulu.
- Gcina umlenze wakho phambili ukwenzela ukuba ubhekise kumabonakaliso emzimbeni. Qinisekisa inzwane kuwe. Phakamisa umlenze wakho malunga nama-degrees ama-30. Yolula uze uphinde uphinde uqhubeke ngaphesheya.
- Beka emhlane wakho, uphakamise imilenze ukuze kube nekona elifanelekileyo phakathi kwabo kunye nomgangatho. Amagxa kufuneka anqunywe. Zijike, kwaye ke, zibahlanganise.
- Hlala kwicala lakho kwaye uphumle phantsi uze usebenzise ingalo yakho engezantsi. Beka esinye isandla phambi kwakho kufuphi nomlenze. Umlenze ophezulu ukhupha emadolweni, kwaye i-bottom-perform the mahi. I-sock kufuneka ilwe.
- Hlalani emhlane wakho, ugcine iinyawo zakho zijikeleze ngaphantsi, ngelixa iinyawo zifanele zinqunywe. Ngaba ukuzalanisa nokuxuba imilenze ngaphandle kokuguqa ngamadolo. Emva koko, yenza umsebenzi olula.
- Khupha imilenze yakho neengalo, kwaye ke, ziphakamise phantsi kwe-diagonal, oko kukuthi, susa isandla sakho kumlenze ochaseneyo.
- Ukuphakamisa iingalo ezimbini kunye nemilenze emibili ngexesha elinye.
- Ukuhlala phantsi, gxila kwizandla ezibeka emva kwakho. Ngokukhawuleza uphakamise umzimba kwaye ugobe imilenze eguqa ngamadolo.
- Yenza ibha yeklasi, kwaye ke, welula imisipha.
- Hlala emva kwakho, uguqa ngamadolo. Phakamisa i-pelvis ukuze umzimba uphendule, kwaye unciphise, kodwa ungachukumisi umgangatho. Emva koko faka iinyawo zakho kwizithende zakho kwaye wenze okufanayo. Ukuphakamisa i-pelvis, ukugoba iisokisi kumacala.
- Beka unyawo olunye emadolweni omnye umlenze. Ukuphakamisa i-pelvis, ulungele umlenze.
- Ngaphandle kokutshintsha indawo yokuqala, pha kamisa i-pelvis uze wenze i-circular motions. Qedela ngokulula.