Iingqungquthela, mhlawumbi, izixhobo zemidlalo ezifanelekileyo kakhulu. Zingancinci, musa ukuthatha indawo nayiphi na indawo, ungaqala ngesibindi kunye nabo abangazange benze nantoni na.
Ukuqeqeshwa kunye neengqungquthela ekhaya kwindlela efanelekileyo kulabo abangenawo ixesha lokutyelela amaziko empilo , akukho ikhaya labo eliqeqeshwe ngokupheleleyo, kodwa ndifuna ukukhupha umzimba wonke.
Ukhethe
Abesifazana besoloko besaba iziqhekeza, njengesiqhumiso somoya. Nangona kunjalo, le nxaxheba "yangexesha elide", kuba imizuzu engama-30 yoqeqesho kathathu ngeveki ayinakukwenza uArnold Schwarzenegger. Ama-hormone ethu aphazamisa isakhiwo somzimba wesilisa, kwaye inkqubo elula yokuzivocavoca ekhaya kunye neendlumbulu ziza kunceda nje ukunciphisa umzimba kodwa ungabi nesikhumba.
Ukukhethwa kwee-dumbbells
Ukuba isigaba sokwesaba siyanqotshwa, kwaye usukulungele ngengqondo kwinkqubo yoqeqesho kunye neengqungquthela ekhaya, ngamazwi ambalwa malunga nokukhetha i-inventory: soloko ukhetha i-dumbbells edibeneyo, kuba ngexesha elide umzimba uya kufuna ukunyuka komthwalo, kwaye unako ukuthenga ii-disks.
Ukuzivocavoca
Masiqalise inkqubo yethu yoqeqesho kunye nezidumbulu!
- Imisongo ebubanzi bamagxa, sithobela kancane umzimba, sithatha i-dumbbell kwingalo. Sifaka iingalo zethu emagxeni, kwaye singaziphendulela, sibuyise izandla zethu. Ukuphindaphinda: amaxesha angama-20-25.
- Sihlala phantsi, sibophe imilenze size siphakamise umzimba. Sihlala ezandleni zethu. Sigoba kwaye sidibanise iingalo zethu, sinciphisa size siphakamise i-pelvis amaxesha angama-20-25.
- Sukuma size sithathe iidumbbell ezandleni zethu. Izandla zinyamekele kwicala, zitshintshwe kancane kwiindawo. Sinciphisa izandla phambi, siqhawula ngaphandle. Senza 2 iindlela ezili-15.
- Sithatha ngezandla zombini enye idumbulu. Siphakamisa izandla ngaphaya kwentloko kwaye sidibanisa kunye neengqungquthela esizinciphisa emva kwekhanda, ngelixa sizisa iifeni zamagxa. Senza kwaye sihlasele kwiiseti ezimbini zamaxesha angama-30.
- Khangela kancane umzimba, kwisandla ngasinye sithatha i-dumbbell, silungele iingalo kumacala (kwinqanaba elincinci), kwaye linciphise kwinqanaba le-groin. Ukuphindaphinda: amaxesha ama-15.
- Sifuba iingalo zethu phambi kwesifuba, izandla kunye nezidumbulu zijonga phezulu. Silula izandla zethu kwaye siphula i-FE phantsi. Ukuphindaphinda: amaxesha ama-15.
- Kwizandla zombini izithambiso, izandla ezisuka ezinqeni ziphakama ukuya kwinqanaba lamahlombe. Ukuphindaphinda: amaxesha angama-20.
- Sigqiba ukuxakeka kwethu kokuzibandakanya kwezandla. Ukuba awunamandla okwaneleyo kuwe, ungacinezela ngamadolo akho. Ukuphindaphinda: amaxesha ama-10.
Inani lokuphindaphinda lixhomekeke kwiinjongo zakho. Ukuthintela ubunzima bemisipha kunye nokwanele ukuphindaphinda kwe-10, kodwa ukulahleka kwesisindo ufuna ukuphindaphinda kwama-25-30. Yenza lo bunzima obungaphezu kwesithathu ngeveki, uhamba kunye neentsuku ze-cardio.