Ukunciphisa umzimba ngaphandle kokunyakaza kunzima kakhulu. Futhi umsebenzi osebenza kahle kakhulu owenzela ukulahlekelwa isisindo ukuqeqeshwa nomfundisi e-gym. Kodwa uma ungenalo inhlanhla yokuba nomfundisi, futhi usuvele ucabanga nje ngesisindo esingaphezu kwesisindo esiningi, kodwa mayelana nokulahlekelwa isisindo ekuzivocavoca, sikunikeza isethi yokuzivocavoca esilungiselelwe.
Ukuzivocavoca
- Ukuhamba nge-simulator elliptical - imizuzu engu-5. Khetha i-tempo ephansi noma ephakathi ngejubane lamanyathelo angu-80 - 100 ngomzuzu. Ukukhathala emisipha kufanele kube ukukhanya okungafani.
- Ukuvivinya umzimba kusiza ekunciphiseni isisindo, kodwa ungakhohlwa ngemisipha evinjiwe ekuqeqesheni amandla. Ngemuva kokuzivocavoca ngalunye ngomzuzu, yenza umzimba olula wezintuthwane ezingaphansi komthwalo. Lokhu kuzobuyisela ubude bemisipha. Bendza umlenze emadolweni, ngezandla zakho, cindezela isithende emagodini bese usula ubuso obusenhla kwethanga.
- Ukuphikisana - amasekhondi angu-60. Senza ukuphihliza komshini ebhentshini, silungise izinyawo kuma-rollers. Izandla ngemuva kwekhanda, yenza okuphindaphindiwe okungu-20 kumzwelo wokushisa imisipha yokusebenza.
- Sula imisipha - welula izandla zethu, welula i-rectus abdominis muscle.
- Ukuhamba ku-treadmill - imizuzu engu-5. Khetha ijubane eliphansi noma eliphakathi ngesivinini se-4 kuya ku-6 km / h.
- Siphuma emaphashini, sicindezela isithende phansi, siphumule imisipha yamathole.
- Ukushiya imilenze ku-simulator kuyisenzo emasontweni. Senza i-tempo ejwayelekile yamasekhondi angu-60. Siphakamisa imilenze emihlangothini, siletha imisipha ekukhathala okukhulu.
- Siphakamisa umlenze wokusekela ohlangene, ingxenye yesibili ibanjwe ngamadolo futhi sizenzele yona.
- Phinda imizuzu engu-5 ku-simulator elliptical.
- I-traction ye-block eqondile kuya esifubeni yindlela yokusebenza emisipha yangemuva. Senza iminithi elingu-1 ukukhathala okukhulu.
- Sizungeza iminyango yethu, sifinyelela kalula ngezandla zethu phambili.
- I-stread pillow iyindlela engcono kakhulu yokulahlekelwa isisindo masinyane ejimini . Ayikho indlela eyodwa okwamanje.
- Cindezela ngezinyawo zakho - yenza iminithi elingu-1 ukukhathala okukhulu.
- Siphuma endaweni ehlala eside, sisekelwa emlenzeni wangaphambili, sithumelela phambili kwethanga nemisipha emihle.
- Umqeqeshi we-Elliptical - imizuzu engu-5.
- Ukwandiswa kwezandla ebhokisini eliphezulu - yenza ukukhathala okukhulu 1 iminithi.
- Sibeka izandla zethu ngemuva kwamakhanda ethu bese siwacindezela emgqeni ngesibhamu.
- I-Treadmill - imizuzu engu-5.