Ngokukhawuleza ulungise onke amanqaku angentla apha "kunye": amancinci, amacwecwe aphilileyo ayengcono, kwaye akabi ngakumbi kunomfundisi opheleleyo. Akukho namnye ongeke atyelele imibono yamadoda (kwaye kuthi ngamanye amaninzi nje ngenxa yokubukeka nokusebenza), ukuze izizathu ezinjengeli "Ndisekuncinci kwindawo yokuqeqesha" ayiyi kudlula. Ngenxa yokukhuthazwa , gxiba i-swimsuit uze uvume ngokunyanisekileyo ukucinga kwakho ukuba awuzange unikezele umsebenzi osebenzayo kumacandelo omzuzu.
Indlela yokupompa ngokufanelekileyo amathanga?
Ukuba ucinga ukuba iintlanga ezingapheliyo kwi-treadmill kunye kuphela, ziza kwenza izikhwelo zakho zenzeke, ulahlekile. I-cardio engaphezu komsebenzi ayikho umsebenzo osebenzayo wokuqinisa iintsimbi, kodwa ngokuchaseneyo, iyonakalisa izicubu ze-muscle.
Iimfuno ze-cardiovascular, ngokuqhelekileyo, zenzalo zesini esilungileyo ezithwaba ngamafutha amaninzi. Ukuba uphikisana noko, njenge-perch, ulungele ukuzinikele ngokupheleleyo ekuqeqesheni amandla.
Luhlobo luni loqeqesho olulungelelaniswayo?
Ngoko, sihlenga ukuhanjiswa kwe-cardio kunye nokuqeqeshwa kwamandla, ngoku sibhala uluvo oluthile lweempembelelo:
- hlaselo;
- i sikwere;
- lokufa;
- ukunyuka kweplavic nge-barbell;
- esebenza (ngokumodareyitha).
Ngokuqinisekileyo, ukufumana iifom ezityanisiweyo kubalulekile ukucinga ngokutya kwakho. Njengoko sithethi, ukuba unesisindo esithinteleyo kwiintsimbi - kufuneka wenze i-cardio ukuxosha amanqatha. Kodwa ngelo xesha, asimele sikhohlwe ukuphucula isondlo sethu - akukho maqheqheqhethi alula, amafutha azalisiweyo kunye nemikhosi yasebusuku. Ukukhulisa imisipha yamatye (ukuba unompopu wendalo), kufuneka udle iiprotheyini ezininzi, kunye namafutha athile.
Ukuzivocavoca
Kwaye ngoku kwinto ebaluleke kakhulu: siza kuqala ukuqaliswa kweendlela ezisebenzayo zokusetyenziswa kwezicwangciso.
- Sihlala kwizithende zeeplavis, solule, sithinte umoya kwaye uphume.
- Sifika kuzo zonke ezine, sondeza umlenze wesobunxele. Yiphakamise ngenyameko uze uyihlawule phantsi.
- Ngenye indlela ngeyona ndawo ephezulu sihamba umlenze ukusuka kwesobunxele kuya kwesokudla.
- Amadolo ayancitshiswa phantsi, sondeza umlenze emva kweenzwane phezulu.
- Phuma umlenze uze uyilungiselele imizuzwana embalwa.
- Siyinciphisa idolo phantsi, i-pelvis kwizithende, kunye nesisu kuya kwamadolo - phumula.
- Ngomqolo ojikelezayo, sibuyela kuzo zonke ezine, sibuyele kumgangatho, phinda usebenzise 2-6 kumlenze wesibili.
- Sifika kwisitya se-supin emhlane, emadolweni egobileyo, ezandleni ezitrateni. Ngokufuthwa, pha kamisa i-pelvis, yikhuphe ekuphumeni. Amathanga anciphisa kwiziko.
- Unyawo olungasekhohlo phantsi, umlenze unene. Siqhubeka nokuphakamisa i-pelvis. Senza amaxesha amahlanu kumlenze ngamnye. Ngokufuthwa sisenyuka phezulu, sinokuphefumula esiwa phantsi.
- Umlenze wokunene ufikelela phezulu ukuya kwipiliti, kunye neeplavis iphakama. Yenza umlenze uphezulu, ngokusemandleni akho, ukuwufaka entloko uze ulungise isikhundla semizuzwana embalwa. Sinciphisa umlenze size siphindele ngaphesheya.
- Umlenze wesokunene uphonswa kwinqaba lasekhohlo, siyaqhubeka ukuphakamisa i-pelvis. Gxotha i-pelvis, lungisa imeko. Bahla baya kutshintsha imilenze yabo.
- Iqela - phucula imisipha.
- Silula imilenze, silala phantsi esiswini sethu, izandla phezu kwesiqu. Umlenze wesobunxele uphakanyiswe phezulu, ulungise isikhundla sesibini ukuya kwe-20. Sinciphisa umlenze, pha kamisa kwaye ubambe umlenze okunene. Ingqungquthela ibhalwa ngaphakathi.
- Siphakamisa izandla zethu ukusuka phantsi, sidlula kwi-pose yomntwana - siphumla.
- Ulungelelaniswe ngobumnene phezulu phezulu. Ukuphefumla - izandla zenyuka, phuma-phantsi phantsi.
Ngalunye lwalezi zivivinyo eziphumelelayo zeenkonkxa ze-elastic zenziwa ngamaxesha angama-8-10 ekuqaleni, kwaye ngokuthe ngcembe, ukuphucula, sifuna ukuphindaphinda ama-20.
Ukuze ufezekise umphumo ofunayo ngokukhawuleza, kunokwenzeka ukuba usebenziswano lwamaqhosha adibaniswe nomthwalo jikelele kwimisipha yomzimba osezantsi.