Isisu ngummandla wengxaki kubo bonke abafazi kwihlabathi. Nangona kunjalo, ngenxa yesini, unengxaki kubafazi naphi na. Okanye ngenxa yokuba ininzi yeefompo zentlawulo zilapha apha. Okanye iingxaki zivela emva kokubeleka, kuba kule meko kukho ukwanda kwisisindo, kwaye izidumbu zesisu zisetyenziswe ezininzi kwiinyanga ezili-9. Sifike kwisigqibo esivakalayo sokuthi ukusetyenziswa kwesisindo sokulahleka kwesisu esiseluncedo kunokuba kuncedo kubo bonke abameli besigqibo esihle sabantu. Kuzo ngabo siza kuthetha ngeenkcukacha ezingaphezulu.
Iintlobo zomthwalo
Njengoko uyazi, imithwalo yamandla kunye ne-cardio. Imithwalo yamandla ijoliswe ekutshitshiseni amaqela athile amahlunu. Baya kuhambelana nawe, ukuba unayo ingxaki ngobunzima obunzima , kufuneka nje uqine isisu sakho kwaye wenze kube lukhulu.
Ukuzivocavoca ngeenhliziyo kukunceda uqhube umbane kuwo wonke umzimba ngenxa yokusetyenziswa kwamandla aphezulu. Baya kukunceda ulahlekelwe ubunzima obuninzi. Uhlobo oluphambili kakhulu ludibaniso lwe-cardio kunye nemithwalo yomthwalo. Yaye, kwimeko enjani, kuxhomekeke kwiimfuno zakho.
Umlutha
Yikholwa okanye akunjalo, kwaye kunye nokusetyenziswa kwesisindo somzimba esisisigxina kunomlutha. Umzimba usetyenziselwa umthwalo kwaye awusebenzeli ukulungelelanisa kwethu ngokufanayo. Yingakho zonke iiveki ezine kucetyiswa ukuba ukwandise umthwalo, okanye utshintshe ubunzima .
Ixesha lo ku sebenza
Ixesha elihle kakhulu lokwenza umzimba ukulahlekelwa isisu esisuka ku-11.00 ukuya ku-14.00, kwaye ukususela ngo-18.00 ukuya ku-20.00. Ukusetyenziswa kwamanzi kuya kusebenza, kodwa akufanele kube nexinzelelo olukhulu. Yenza ezi zihlandlo ezi-3 ngeveki, emva komsebenzi ngamnye, ukuphuka kwelanga eli-1 ukuze uphucule.
Emva koko, sikhuthaza ukuba uzibonele kwaye ufumane amaqhinga ethu omzimba wokulahleka kwesisu esiswini. Uya kulufuna umati wokuqeqesha, isitifiketi sezemidlalo kunye nezinebe.
- Silala phantsi emqolo, imilenze iguqa ngamadolo kwaye iwadonsa ngokusondeleyo. Izandla kwisitshixo emva kwekhanda, iinqonga zikhangele phambili. Senza ukunyuka okufutshane kunye ne-trunk, isinki sixinzelelwe kwisifuba. Senza ii-3 iinkqubo ezili-16.
- Imilenze iphakanyiswa ngokujikeleza, amadolo ayesigxina, siyaqhubeka sinyuka. Musa ukukrazula esikhwameni, ungayifaki kwakhona. Kwakhona, ungenzi umsebenzi owenzayo, ungonakalisa intamo yakho. Senza ama-3 ukuya kwe-5 amaxesha angama-15-30.
- Kwiimisipha ze-oblique, senza iziphakamiso zomzimba ziphendukele kwicala. Inani lokuphindaphinda: 15-30, iindlela - 3-5.
- I-IP - ilele ngasemva, izandla emva kwentloko, imilenze i-half-bent. Siphakamisa imilenze ngokuphakanyiswa kwesitya, siya kubuya imilenze, kodwa asiyi kuncipha. Inani lokuphindaphinda: 15-30, iindlela - 3-5. Kulo msebenzi, sihlawula ingqalelo ekhethekileyo kwi-back back pressed down to the floor, kwaye uzama ukuba ungaguquli imilenze yakho, kungenjalo umthwalo kwiisisu zomzimba uya kuncipha.
- Umsebenzi olandelayo uwenziwa ngebhodi yombhobho. I-IP - ehleli kwibhentshi, ukulinganisa kumahlombe, siyaqonda i-bodybard ngezandla zombini, i-back back is rounded. Ukukhupha iimbombo zomzimba, kunye nokunciphisa umgca wokugqibela webarbar yomzimba. Senza ukusuka kwi-2 ukuya kwe-4, ukususela kwiminyaka eyi-100 kuya kwe-400.
- Emva koko, uguqula umshicileli kwi-ballball - umqolo usebhola, iinyawo phantsi, amadolo agugukileyo, izandla emva kwentloko. Senza ukunyuka kweethuthi eziqhelekileyo. Sinokuphindaphinda ama-20, iindlela ezi-3-5.
Le mizimba elula yokulahlekelwa kwesisindo seesisu iya kunceda ukuphambanisa ngokugqithisileyo kunye ne-oblique muscle, ukwandisa amandla kunye namandla, kwaye ulahlekelwe iifomiti zeoli.
Ukhuseleko olubalulekileyo kukuba: ungasebenzisi ngokungahambi kakuhle, nayiphi intlungu ibonakaliso sokuyeka. Yenza ubunzima obungaphaya kweeyure ezingama-2 emva kokutya okanye iiyure ezingama-2 ngaphambi kokutya, ngokukhawuleza, ngaphandle kokugubha.