Iingcali zithi i-80% yesiphumo sokulahlekelwa kwesisindo siphumelele ngokutya, okanye kunokuba isondlo kunye nokulinganisela kwayo. Ama-20% aseleyo asebenza ngokutya.
Namela ingqalelo ukuba ukutya kunye nokuzivocavoca ukulahleka kwesisindo kufuneka kube ngokufanayo. Ngokuchanekileyo, ukuhlala kwi-calorie ye-calorie ephantsi kakhulu kwaye ngelo xesha awanako amandla okuhamba kuya kuba ngempumelelo kakhulu kunokutya kokuqukethwe kwekharoriki kunye nesethi yokuzivocavoca.
Okulungileyo, isethi yokuzilolonga yenza ezimbini izixhobo - i-cardio-load and training training. I-Cardio ikhuthaza ukusebenziswa kokutshisa amafutha, kunye nokusetyenziswa kwamandla kwenza umzimba wethu ube mncinane kumthamo. Ngako-ke, gcina i-simulators ezincinci kunye nezona zinempumelelo kakhulu-intambo ye-skipping kunye ne-dumbbells (umthwalo wegunya).
Ukuzivocavoca
1. Ukufudumala:
- mahi izandla phambi kwesifuba nomva;
- ukujikeleza kweesetyhula kwezandla phambili nangemva;
- sidonsa imilenze - siwugoba umlenze emadolweni size sifinyelele emagqabini ngezandla zethu, phinda umlenze wesibili;
- ukuhlaselwa - kuvela phantsi kwaye ujikeleze;
- ukuxuma.
2. Senza zonke iimvavanyo zokuphindaphinda ezili-10 - enye emva komnye, ngokulandelana, ngaphandle kokuphumla. Thatha izibhambathiso ezandleni zakho, ugobe iingalo zakho kwiingqungquthela kwaye ugcine izilwanyana ezikwinqanaba. Senza i-squatting kwaye xa sinyuka sinyamezela izandla zethu nge-exhalation.
3. Siya phambili, gxininisa ubuxoki kunye nama-dumbbells ezandleni. Senza i-traction phezulu kwi-counter, ukuphumla ngezandla ngenye indlela.
4. Sibuyela kwindawo yokuma, imilenze emibili kunye, isondele phambili - izandla kunye nezithambile zolule kwiinyawo, enye yemilenze iphakanyiswa iphantsi komgangatho. Sifana nemilenze.
5. Sishiya enye i-dumbbell, iya emanzini, umlenze wesokunene ugobile, isalathisi solule, ingalo yangasese ene-dumbbell inwezelwe phezu kwentloko, isalathisi esiswini. Senza ukunyuka emzimbeni size sitshise i-dumbbell.
6. Sishiya i-dumbbell, sitshintsha ubude ngokusabalalisa.
7. Thatha intambo - gxuma.
8. Yenza umsebenzi wokusebenza 5 kwicala lesibini.
9. Bese uphinda umzenzelo 6, 7, 8 kwisangqa sesibini.