Ukunciphisa umzimba ngaphandle kokunyakaza kunzima kakhulu. Kwaye umsebenzi osebenza ngokusemgangathweni wokulahlekelwa ubunzima uqeqesho kunye nomqeqeshi kwidlovini. Kodwa ukuba awunalo inhlanhla yokuba nomfundisi, kwaye sele usicinga nje ngobunzima obukhulu, kodwa malunga nendlela yokulahleka ubunzima kwindawo yokuzivocavoca, sikunikezela ngokusetyenzwa okulungiselelwe.
Ukuzivocavoca
- Ukuhamba kwi simulator elliptical - imizuzu emi-5. Khetha i-tempo ephantsi okanye ephakathi ngezantya ezingama-80 - 100 ngomzuzu. Ukukhathala kwiimisipha kufuneka kube lula ukukhanya.
- Ukuzivocavoca kunceda ukunciphisa umzimba, kodwa ungayikhohlwa malunga nezihlunu ezivaliwe kwi-training training. Emva komsebenzi ngamnye ngomzuzu, yenza imisebenzi elula yokwenza imisipha ephantsi komthwalo. Oku kuza kubuyisela ubude bemisipha. Bend umlenze emadolweni, ngezandla zakho, cinezela isithende ukuya emathangeni kwaye welula umgangatho wangaphambili wethanga.
- Ukuphika - imizuzwana engama-60. Senza ukujibilika komshicileli kwibhentshi, ukulungisa iinyawo kubasweli. Izandla emva kwentloko, yenza ngokuphindaphindiweyo okuphindwe kuma-20 kwintlungu yokutshisa izihlunu zokusebenza.
- Sula imisipha - welula izandla zethu, welula i-rectus abdominis muscle.
- Ukuhamba kwi-treadmill - imizuzu emi-5. Khetha iqondo eliphantsi okanye eliphakathi kwijubane le-4 ukuya kwi-6 km / h.
- Siya emphumpeni, sicinezela isithende ngokusondeza kumgangatho, siphucula izihlunu zethole.
- Ukushiya imilenze kwi simulator ngumsebenzi kwimigqomo. Senza i-tempo ephakathi kwemizuzwana engama-60. Siphakamisa imilenze emacaleni, sizisa izihlunu ekukhathala okukhulu.
- Siphakamisa ngomlenze osisigxina esisezantsi, inxalenye yesibini ibanjwe ngamadolo kwaye yanyuka kuye.
- Phinda imizuzu emi-5 kwi-simlipator elliptical.
- I-traction yebhloko ebonakalayo kwisifuba ngumsebenzi kwiimisipha zangemva. Senza iminithi eli-1 ukukhathala okukhulu.
- Sijikeleza umqolo wethu, sifinyelele kalula kwizandla zethu phambili.
- I-tapmill yindlela efanelekileyo yokunciphisa umzimba ngokukhawuleza kwi- gym . Ayikho enye indlela eya kuyo.
- Cinezela ngeenyawo zakho - yenza iminithi engama-1 phambi kokukhathala okukhulu.
- Sinyuka emlanjeni omde, sinoxhaswa emlenzeni wangaphambili, solule phambili kwinqama kunye nemisipha.
- Umqeqeshi we-Elliptical - imizuzu emi-5.
- Ukongezwa kwezandla kwi-block ephezulu - yenza ukunyuka kanzima 1 iminithi.
- Sifaka izandla zethu emva kweentloko zethu kwaye sizityezele kwi-elbow nge-brush.
- I-Treadmill - imizuzu emi-5.