Isisu yisigaba senkinga kubo bonke abesifazane emhlabeni. Noma kunjalo, ngenxa yobulili, unezinkinga nabesifazane kunoma yisiphi ubudala. Noma ngenxa yokuthi iningi lama-deposit fat likhona lapha. Noma izinkinga ziphakama ngemva kokubeletha, ngoba kulokhu kunesisindo sokwanda, kanti imisipha yomzimba ngokwayo iselula kakhulu phakathi nezinyanga ezingu-9. Sifike esiphethweni esinengqondo sokuthi ukuvivinya umzimba kwesisindo kunesisindo esithile kubo bonke abamele isigamu esihle somuntu. Kungenxa yabo ukuthi sizoxoxa ngokuningiliziwe.
Izinhlobo zokulayisha
Njengoba wazi, imithwalo amandla kanye ne-cardio. Ukuphoqa imithwalo kuhloswe ukufakela amaqembu athile emisipha. Bazokulandela, uma ungenayo izinkinga ngesisindo esiningi , udinga nje ukuqinisa isisu sakho bese wenza kube ngaphezulu.
Ukuzivocavoca kwemisipha kusiza ukushayela amafutha emzimbeni wonke ngenxa yokusetshenziswa kwamandla aphezulu. Zizokusiza ukuqeda isisindo esiningi. Ukuhluka okunamandla kakhulu ukuhlanganiswa kwe-cardio nokuphoqa imithwalo. Futhi, kunoma yiliphi inani, kuncike kuzidingo zakho.
Umlutha
Yikholelwa noma cha, futhi ngisho nokuvivinya umzimba kwesisindo somzimba esiswini kunomlutha. Umzimba usetshenziselwa umthwalo futhi awusisebenzeli okuhle kwethu okufanayo. Yingakho onke amasonto amane kunconywa ukuba ukwandise umthwalo, noma ushintshe okuyinkimbinkimbi .
Isikhathi sokwenza
Isikhathi esihle kakhulu sokuzivocavoca umzimba sokulahlekelwa isisindo esiswini sisuka ku-11: 00 kuya ku-14.00, futhi kusukela ngo-18: 00 kuya ku-20.00. Ukuzivocavoca kwasekuseni kuyophinde kuphumelele, kodwa akufanele kube nokucindezeleka okukhulu. Yenza lokhu izikhathi ezintathu ngesonto, emva kokuzivocavoca ngalunye, usuku olulodwa lwe-break for recovery.
Okulandelayo, siphakamisa ukuthi uzijwayele futhi uzwe umzimba wethu obuthakathaka we-isisindo sokulahlekelwa kwesisu. Uzodinga ukuqeqesha, isitifiketi sezemidlalo nama-sneakers.
- Salala phansi phansi, imilenze iyagoqa emadolweni futhi isondeza eduze ngangokunokwenzeka. Amandla ekukhiyeni ngemuva kwekhanda, ama-elbows abheke phambili. Senza i-ascents emfushane nge-trunk, isikhunta sicindezelwe esifubeni. Senza izikhathi ezingu-3 izikhathi eziyi-16.
- Imilenze iphakanyiswa ngokuzungeza, amadolo aphezu kwesigamu, siyaqhubeka ukukhuphuka. Ungalokothi ukhuphule isisindo esihlalweni, ungabeki kakhulu. Futhi, ungenzi umsebenzi owenziwe kahle, ungalimaza intamo yakho. Senza izikhathi ezingu-3 kuya ku-5 izikhathi ezingu-15-30.
- Ngezinhlanzi ze-oblique, senza izikhwama zomzimba ziphendukela ohlangothini. Inombolo yeziphindaphindiwe: 15-30, izindlela - 3-5.
- I-IP - ilele ngemuva, izandla ngemuva kwekhanda, imilenze iyingxenye emihlanu. Siphakamisa imilenze ngokuphakanyiswa kwesitsha, sibuyela emilenzeni, kodwa singanciphisi ngokuphelele. Inombolo yeziphindaphindiwe: 15-30, izindlela - 3-5. Kulesi sivivinyo, sikhathalela ngokukhethekile emuva okuphansi okucindezelwe phansi, futhi uzame ukugoba imilenze yakho ngokweqile, ngaphandle kwalokho umthwalo emisipha yomzimba izokwehla.
- Ukuzivocavoca okulandelayo kwenziwa ngebhodi lomzimba. I-IP - ehlezi ebhentshini, esilinganisa emahlombe, siyakwazi ukubamba umzimba wezandla zombili, ingemuva isondelene kancane. Phuma emagumbini omzimba, ngokunciphisa ukuphela komngcele we-bodybar. Senza kusuka ku-2 ukuya kwezingu-4, ukusuka okuphindaphindiwe kuka-100 ukuya ku-400.
- Okulandelayo, u-swing the press on the fitball - ngemuva kubhola, izinyawo phansi, amadolo egobile, izandla ngemuva kwekhanda. Senza ukukhishwa kwemigodi ejwayelekile. Senza izikhathi ezingu-20, izindlela ezingu-3-5.
Lezi zivivinyo ezilula kakhulu zokusindiswa kwesisu kuzokusiza ukuphambanisa imisipha eqondile, ukukhulisa amandla kanye namandla, futhi ukulahla amafutha amancane.
Ukuphepha okubalulekile yilezi: ungasebenzisi ngokungahambi kahle, noma yibuphi ubuhlungu buyisignali yokuma. Ingabe lokhu kuyinkimbinkimbi ngaphandle kwamahora amabili ngemuva kokudla noma amahora amabili ngaphambi kokuba udle, kancane kancane, ngaphandle kokugwedla.