Unako ukulahlekelwa isisindo ngeveki! Kubalulekile ukuba unomdla kangakanani, kwaye ulahlekelwa bunzima kangakanani. Ukulahleka kwesisindo ngeveki, uya kufuna iimvavanyo ngokugqitha kwamandla asebenzayo, kunye nesondlo esezantsi e sekelwe kwiiprotheni, ukuze amandla asebenzise.
Inkqubo yokuzivocavoca ukulahleka kwesisindo kufuneka ibe nomthwalo we-cardio, kuba yodwa iyakunikela ukutshiswa kweoli , kwaye umthwalo ungabi nje ukuhlakala umzimba, kodwa ukuphucula ukubonakala komzimba wakho, okwenza ube yimfono.
Ukuba ukhetha ukuvuthwa kwentsasa yokulahleka kwesisindo, ungayithandi umthwalo emva kokuvuswa. I-Yoga neePilates zifanelekile kwiiklasi zokuqala, kodwa akukho qeqesho lweesetyhula kunye neepilpitations. Ngokuqinisekileyo, ukunyuka kwamaqondo omzimba kubamantombazana kufuneka kwenziwe kwansuku zonke, ngakumbi ukuba umgomo wakho ukulahlekelwa isisindo ngexesha elifutshane.
Ukuzivocavoca
Sincoma ukuba usebenzise isethi yokuzivocavoca kokulahlekelwa kwesisindo sabasetyhini, okwandisa umsebenzi weemisipha zomzimba wonke.
- Ngaphansi komculo onamandla esiwenza ukufudumala komzimba wonke - sifudumala kwaye sinyuse ukuhamba kwazo zonke izihlanganisi. Yenza ukujikeleza ngezandla, ukubethelwa, ukuhamba.
- I-IP - ilele kwiphephethi, ecaleni. Siphumle ngakwesobunxele, umlenze wesobunxele usekwenkxaso, i-half-bent, i-right is top, is stretched out. Icala lidwengulwe phantsi. Yiyo ifowuni yesiqingatha esecaleni layo. Kuthatha malunga nemizuzwana eyi-15 ukuma kuyo.
- Xa uvakalelwa kukuba sele usele ukhathele ngokwaneleyo kwibhar, ulale phantsi, ubhekise kwi-elbow. Umlenze ongezantsi unesiqingatha-bent, ophezulu uphakamisa. Senza ukusukela kumaxesha ama-15 ukuya kuma-20. Musa ukubuyela emva, gcina isandla sakho kwi-hip yakho.
- Ukuphoqeleka - xa siphakamisa ukuba siqhekeze umgangatho kunye nomzimba kwaye senze umsebenzi owenziweyo kwizigaba ezimbini - umlenze uphula, ngoko umzimba. Ukwenza izihlandlo ezili-15, ngoko ulungisa umzimba kunye nomlenze ophakanyisiweyo kwaye wenze ukuphosa, ukuphakamisa okufutshane kunye nomlenze ophezulu. Phinda ubini umzenzelo wesibini umlenze.
- Siphendulela isisu sethu phantsi, gxininisa ubuxoki emacaleni nasemilenzeni. Siphuma kathathu, ngoko siphakamisa enye yemilenze amahlanu amaxesha. Siyanciphisa umlenze, sinyuka kathathu ngokuphindaphindiweyo siphinda ukunyuka kumlenze ofanayo. Phinda uphendule i-push-ups, ulungise umlenze kwenyuka. Sifaka umlenze emadolweni size senyuke kule ndawo. Siphinda yonke into eyenziwa kumlenze wesibili.
- IP - emi, entanyeni (okanye nayiphi na intonga yomzi) ezandleni zakhe. Senza izikwere kunye nebha ngaphaya kwentloko. Imisongo - ebubanzi beemagxa, iinyawo zithatyathwa kancane, sithatha ibha encinane kakhulu kunamahlombe. I-Squat - siphakamisa ibha phezu kweentloko zethu, sima-sinciphisa ibha. Kwi-squat sigoba ngasemva kwaye sithatha i-pelvis. Siyaphinda siphumelele ekuphefumuleni, siphume ekuphumeni.
- Ukuphoqeleka - xa siphakamisa izandla zethu nge-barbell phezulu kunye nokwenza ukuguquka ukusuka emlenzeni omnye ukuya kwenye. Sifana nemilenze, kwaye senza iziqu kunye.
- Izikwele zihamba phambili. Simelana ne-barbell kwiimigxa, imilenze ibanzi kunamahlombe, sidlala, siphefumula, siyavuka - siwazisa phambi. Xa siphakamisa siphuma. Senze ukuphindaphinda kwamanye amaninzi - senza iiphakamiso ezi-3 nge-barbell ngaphaya kweentloko zethu. Sifana nemilenze.
- Amanyathelo kwiiplanethi ezintathu - ibhardi yomzimba ibanjwe emahlombe, imilenze ibanzi kunamahlombe, sithatha inyathelo eliya phambili, isinyathelo kunye negalelo elibhekise kwicala, inyathelo elibhekise phambili. Siyehlisa phantsi ekuphefumleleni, sukuma njengoko siphumelela. Senza izihlandlo ezili-15 kwiindiza nganye. Ukuxakekisa umsebenzo, unokuba udonsa idolo lakho esifubeni ngelixa uphakamisa ukusuka kwi-lunge.
- Senza lo msebenzi ngokulinganisela ezandleni - senza izilwanyana ezintathu-phambili, ngasecaleni, ngasemva, njengento yangaphambili. Ngethuba elifanayo siphakamisa izandla zethu kwinqanaba lamahlombe ekuhlaselweni. Eminye imilenze, senza amaxesha angama-15 kwicala elinye - oko kukuthi, amaxesha angama-45 ngomlenze. Kwakhona kunokwenzeka ukwenza iziphakamiso kwi-biceps - ukugoba iingalo zakho kwiingqimba phambi kwesifuba.
- Izikwere kwaye zijike phezulu (senza iibindi ezi-5) - iinyawo ngobubanzi bamagxa. Squat amaxesha amahlanu kwaye gxuma amaxesha amahlanu ngeengalo ezolule. Kwakhona, umsebenzo unokwenziwa ngeengalo eziwela kwisifuba, okanye ngeesisindo, zilula izandla. Kuvela amaxesha angama-25 - i-5 sit-ups kunye nama-5 aphindayo ama-5 amaxesha.