Imilenze emihle yenyanga. Imiyalo yokusetshenziswa

Imilenze yamantombazane enhle iphoqa izinhliziyo zabantu ukuba balwe kaningi, futhi abesifazane baphenduka ngomona obala. Kodwa imilenze emihle - lokhu akuyona iphupho elingenakwenzeka, lokhu kuyiqiniso! Yenza ukuqeqeshwa okukhethekile, futhi uzoba nemilenze emihle yenyanga. Into esemqoka yisifiso.

Ngezansi sizocabangela ngokuningiliziwe ukuthi kanjani nokuthi yini okumelwe uyenze ukuze uthole umphumela oyifunayo: uqinise imilenze emincane. Ukuzivocavoca kufanele kwenziwe izikhathi ezinhlanu ngesonto: UMsombuluko-Lwesithathu-Lwesihlanu-isakhiwo se-cardio; NgoLwesibili -Lwesine - izivivinyo zamandla.

Ukuzivocavoca 1. I-Cardiocomplex

Ukuze senze lokhu, sidinga intambo evamile kanye nanoma yikuphi i-cardio - isitifiketi, isitatimende sebhayisikili, umqeqeshi we-elliptical, i- veloergometer. Ngaphambi kokuqala kweseshini, kuyadingeka ukufudumala imisipha emasimulini imizuzu engama-5. Bese uthatha intambo bese uvula i-100 emilenzeni yombili. Ngemuva kokuthi wenze ama-sit-ups angu-50. Khumbula ukuthi ama-squats enza kahle nge-belly tight futhi emuva ngqo. Bese uphinde ufake i-simulator imizuzu engu-4, bese uphinda uphinde uphinde uphinde. Ngemuva kwentambo, yenza u-25 aqhubekele phambili ngomlenze ngamunye, futhi aphindise futhi amaminithi amane okuqeqeshwa kwe-cardio ne-100 jump. Ekupheleni kokuzivocavoca, yenza amaphuzu angu-50 kumaphephandaba. Ukuze uthole imilenze emincane, umthwalo unganda, kodwa kancane kancane. Ngokwezigaba, awukwazi ukucindezela imisipha engazijwayele imithwalo yemvelo enjalo.

Ukuzivocavoca 2. Amandla okusebenza emilenzeni

Ukuze wenze lokhu, udinga ukuxubha okwesabisa, intambo kanye nama-dumbbells amabili. Okokuqala, faka imisipha yakho - yenza izikhathi ezingu-300 ukugwedla intambo. Bese uthatha isikhathi esifushane cishe emaminithi angu-5-10. Ngemuva kwalokho, udinga ukwenza umsebenzi wokuzivocavoca ngama-dumbbells. Ukwenza lokhu, thatha ezandleni zakho bese ubahlisa phansi. Bamba esiswini sakho bese uqondisa emuva. Qala ukuthuka ngokuthula futhi njengoba nje ugibela kancane kuma-akhawunti angu-4. Kuphelele, amasethi amathathu we-sit-ups angu-12 kufanele ayenziwe. Relax.

Thatha tape yomsindo wokumangalisa, lungisa umkhawulo owodwa kuwo onyaweni lwesokunxele. Umlenze wesokudla kufanele uguqe ngamadolo, futhi umlenze wesokunxele kufanele uphendukele ngakwesobunxele, ngangokunokwenzeka. Buyisela umlenze endaweni yayo yasekuqaleni. Phinda le nqubo ngezigaba ezingu-3 izikhathi ezingu-20 ngalunye. Manje sibhekene nokuhlaselwa okungama- 12 ngama-dumbbells ngezindlela ezintathu. Ngosizo lokumangalisa lokhu okulandelayo: siguqa, sibeke umfutho wokumangalisa emlenzeni wesokunxele, bese ulungisa umlenze bese uyithutha futhi phezulu. Phinda izikhathi ezingu-20, 3 ubeka imilenze yangakwesokunxele nengakwesokudla. Umsebenzi wokugcina. Izindebe zisakazeka ebubanzi bamahlombe, izinyawo ziyavela, izintambo zidonsa ngaphakathi, izimbongolo ezandleni zabo. Ingabe ama-squats aphethe izikhali. Futhi phinda zonke izikhathi ezingu-20, izindlela ezingu-3.

Imilenze emihle iyingxenye yempumelelo. Ukuze uthuthukise ukuhamba kwesikhathi ngaphezu kwalokho kuyadingeka ukwenza olunye umsebenzi osebenza kahle kakhulu. Vuka ngokuqondile. Izindlebe ndawonye, amasokisi abukeka ngezindlela ezihlukile. Sukuma eduze kwesekelo (itafula, iKhabhinethi ephakeme, emuva kwesihlalo noma isihlalo sobuhlalo). Faka isandla esisodwa esikhweni, omunye ubambe ukusekelwa. Vula amahlombe akho, unciphise umcibisholo nezinkinobho. Qala ukuhamba emasokisi, okungukuthi, ugobe ngesisekelo sokuma ezinzwaneni zakhe. Amaqhubu kufanele ahlukane. Yehlisa kancane uma nje ungagcina umhlane wakho uqonde. Uma nje unomuzwa wokuthi umzimba wakho uqala ukugoba, vuka. Phakathi kokukhipha nokuphakamisa, njalo ume isikhashana emasekhondini ambalwa. Sonke senza ama-squats angu-10 ngezindlela ezimbili.

Qinisekisa ukuthi, ukwenza njalo lezi zenzo, uzothola imilenze emincane ngesikhathi esifushane kakhulu.