Ukuqeqeshwa okusebenzayo noma okuyisicungechunge kuhloswe kulabo abakhathazekile (yebo, bayavume) ukwenza imisebenzi engu-30 efanayo emshini wokunyathelisa, bese kuthi-ke ama-dumbbell angama-30 afanayo, bese-ke ama-sit-ups angu-30. Uma ukukhathazeka kukunqoba ekuqeqeshweni, awukwazi ngisho nokukhuluma ngokuzidela, futhi ngaphandle kokuzinikezela, akukho ukulahleka kwesisindo.
Ngakho-ke, phakathi nokuqeqeshwa okusebenzayo wena isikhathi esincane kunazo zonke uphonsela wonke amaqembu omzimba, kuyilapho ukuvivinya umzimba kwenziwa ngesantya esisheshayo, nangokuphazamiseka okufishane.
Le ndlela yokuqeqeshwa okusebenzayo eyindilinga izokwenza ukuvuselela umzimba wakho ekuphakameni okungakaze kube khona, ukushisa inani elingakaze libe khona lama-khalori bese uletha kulokhu ukukhathala ukuthi wonke amaphupho omqeqeshi ozihloniphayo.
Okunye okunye okusebenza ngokuzikhandla komzimba ukuthi wena ngokwakho ungashintsha futhi uguqule ukuzivocavoca "kumbuthano", okusho ukuthi nsuku zonke uzoba nesimiso esisha esingeke sithwale, futhi ngeke sihambisane nomthwalo wemisipha.
Ukuzivocavoca
- Siphakamisela ibha elingezansi - lokhu kuyisenzo sokuqala sezinyathelo eziyisisekelo. Kufanele kwenziwe ekuqaleni komsebenzi, uma nje unamandla.
- I-Push-ups kumigoqo engalingani.
- Cindezela ibha ebhentshini elithambekeleyo - sisusa ibha kusuka kunqamuzana, siyinciphise esifubeni futhi sikhulise phezulu, siqondise izingalo zethu nokuxhuma. Isisindo salolu hlelo kufanele kube ngu-30% wejwayelekile, ngoba manje asigxila ngokuqondile ebhentshini, kodwa ekuqaliseni wonke amaqembu omzimba. Ungakhohlwa: asihlali phakathi kokuzivocavoca.
- Ukuphumula imisipha yezingalo namahlombe, senza i-hyperextension. Simile sibheke ebhentshini lezintambo. Sibeka phansi engxenyeni engezansi yomzimba ebhentshini elithambekele, sinciphisa umzimba futhi sikhulise. Amandla phambi kwesifuba.
- Yenza ama-push-ups ngokubambelela okuncane (inguqulo elula - emadolweni akho).
- UMakhi eceleni kwamademoni. Isikhundla sokuqala simile, izandla ezinama-dumbbells ezingeni le-hip. Siphakamise kancane ukugoba ngezandla ezihlangene kuze kube sezingeni lamahlombe.
- Ukuzivocavoca emagodini e-crossover ebhodini elingaphansi. Susa umlenze izikhathi ezingu-50 futhi sishintsha umlenze.
- Ukukhuphuka kwemilenze elele esiswini ebhentshini kuyisisindo emasontweni . Senza ukuphakamisa imilenze phezulu, bese siqhubeka nokuphakamisa imilenze nokuhlenga eceleni.
- Ukuphoqa ukuguqa emgodleni.
- Ubude bomjikelezo owodwa wokuzivocavoca imizuzu engu-20. Kumele kwenziwe kusukela kokuya kwesinye kuya kwezingu-3 ngokuzivocavoca ngalunye, mhlawumbe zonke izinsuku. Lokhu kuzokuvumela ukuthi uhlanganise ukuqeqeshwa nokuvuselelwa kwemisipha.