Ungakwazi ukulahlekelwa isisindo ngesonto! Kubalulekile ukuthi uzimisele kangakanani, futhi ulahlekelwa kangakanani isisindo. Ukuze ulahlekelwe isisindo ngesonto, uzodinga ukuzivocavoca ngokweqile kwamandla asebenzayo, kanye nokudla okuphansi kwekhalori okusekelwe kuma-protein, ukuze amandla okuzivocavoca.
Uhlelo lokuzivocavoca lokulahlekelwa isisindo kufanele lube nomthwalo we-cardio, ngoba kuphela okuzokwenza kube nokushisa kwamafutha , futhi umthwalo ungagcini nje ukulahlekelwa isisindo, kodwa uthuthukise ukubukeka komzimba wakho, okwenze ube yimfashini.
Uma ukhetha ukuzivocavoca kwamanzi ukuze ulahlekelwe isisindo, ungawunaki nomthwalo ngokushesha ngemva kokuvusa. I-Yoga ne- Pilates ifaneleka emakilasini okuqala, kodwa hhayi ukuqeqesha okuyisigidi ngamapulpitations. Yiqiniso, ukuhlolwa kwesisindo samantombazane kufanele kwenziwe nsuku zonke, ikakhulukazi uma umgomo wakho ukulahlekelwa isisindo ngesikhathi esifushane.
Ukuzivocavoca
Siphakamisa ukuthi usebenzise isethi yokuzivocavoca kokulahlekelwa isisindo sabesifazane, okukhulisa umsebenzi wemisipha yomzimba wonke.
- Ngaphansi komculo oshukumisayo senza ukushisa komzimba wonke - sifudumala futhi sikhulise ukuhamba kwazo zonke izixhumanisi. Yenza ukujikelezisana ngezandla, izibhamu, u-tilts.
- I-IP - ilele embhedeni, eceleni. Siphumula ehlangothini lwesobunxele, umlenze wesobunxele usekwesekwa, uhlangothi lwesigamu, ilungelo lusephezulu, seluliwe. Icala lidiliziwe phansi. Lona yi-pose yecala lesigamu eceleni kwalo. Kuthatha cishe imizuzwana engu-15 ukuma kuyo.
- Uma unomuzwa wokuthi usuvele ukhathele ngokwanele ebhajeni, ulale phansi, ubheke ohlangothini. Umlenze ongezantsi ugobile, ophezulu uphakamisa. Senza kusukela izikhathi ezingu-15 kuya kwezi-20. Ungabuyi emuva, gcina isandla sakho ku-hip yakho.
- Ukuncintisana - uma siphakamisela ukugubha phansi kanye nomzimba futhi senze umsebenzi wokuzivocavoca ngezigaba ezimbili - umlenze uphumule, bese umzimba. Yenza ukuphindaphinda okungu-15, bese ulungisa umzimba nomlenze ophakanyisiwe futhi wenze ukuqhuma, ukuphakamisa okufutshane nomlenze ophezulu. Phinda kokubili ukuzivocavoca ngomlenze wesibili.
- Siphenduka isisu sethu phansi, gcizelela ukulala emaceleni nasemilenzeni. Siphuma izikhathi ezintathu, bese siphakamisa imilenze emihlanu izikhathi eziningana. Siyanciphisa umlenze, sishaya izikhathi ezintathu ngokuphindaphindiwe siphinde sinyuka emlenzeni ofanayo. Phinda up-ups, ukulungisa umlenze ekukhuphukeni. Siphonsa umlenze emadolweni bese sikhuphuka kule ndawo. Siyaphinda yonke into eyenziwa ngomlenze wesibili.
- IP - emi, enentanyeni (noma yimuphi umthamo wendlu) ezandleni zakhe. Senza ama-squats nge-bar ngaphezulu kwekhanda. Imigqa - ngobubanzi bamahlombe, izinyawo zithunyelwa kancane, sithatha ibha kancane kakhulu kunamahlombe. I-Squat - sikhulisa ibha ngaphezulu kwamakhanda ethu, vuka - yinciphisa ibha. E-squat sigoba ngemuva bese sithatha isikhumba. Siyehlisa phansi ekuphefumuleni, siphakamise ukuphuma.
- Ukuncintisana - uma siphakamisa sishiya izandla zethu nge-barbell phezulu bese senza ukuguqa kusuka emlenzeni owodwa kuya kwesinye. Sinezinye izinyawo, futhi siphenduka futhi sodwa.
- Izigqoko ezihamba phambili ngamadolo. Sukuma ne-barbell emahlombe, imilenze ibanzi kunamahlombe, sidlala, siphefumula, sisukuma-siwaqaqa phambili. Lapho siphakamisa siphuma. Senze ukuphindaphindiwe okuphindaphindiwe - senza iziphakamiso ezingu-3 nge-barbell ngaphezu kwamakhanda ethu. Imilenze ehlukile.
- Izinyathelo ezindizeni ezintathu - ibhawundri yomzimba ibanjwe emahlombe, imilenze ibanzi kunamahlombe, sithatha isinyathelo phambili, isinyathelo ngokugxila ohlangothini, isinyathelo esinomphumela wokubuyela emuva. Sizithoba phansi ekuphefumulelwe, sukuma njengoba sithumela. Senza izikhathi ezingu-15 endizeni ngayinye. Ukuze ucindezele ukuvivinya umzimba, ungadonsela emadolweni akho esifubeni ngenkathi uphakamisa ukusuka emzimbeni.
- Senza lo msebenzi ngokulinganisela ezandleni - senza izibani ezintathu - phambili, eceleni, emuva, njengokwenza umsebenzi odlule. Ngesikhathi esifanayo siphakamisa izandla zethu ezingeni lamahlombe ekuhlaselweni. Sinezinye izinyawo, senza izikhathi ezingu-15 kolunye uhlangothi - okungukuthi, izikhathi ezingu-45 ngomlenze. Kungenzeka futhi ukwenza iziphakamiso kwi-bicepps - ukugoba izingalo zakho emaceleni ngaphambi kwesifuba.
- Izigqoko futhi ziyaphuma (senza imibuthano engu-5) - izinyawo ngobubanzi bamahlombe. Squat izikhathi 5 futhi gxuma izikhathi 5 izingalo elula. Futhi, ukuvivinya umzimba kungenziwa ngezingalo eziwela esifubeni, noma ngesisindo, zilula izandla. Kuvela izikhathi ezingu-25 - ama-sit-ups angu-5 nama-5 ama-jumps izikhathi ezingu-5.