Ngokushesha uhlele wonke amaphuzu angaphezulu kwe "futhi": amancane amancane, izintambo ezinamabala akuzona kangcono, futhi azikhanga ngaphezu kompristi ophelele. Akekho oyedwa noma omunye ongakudonseli imibono yamadoda (futhi thina ezimweni eziningi nje ngenxa yokubukeka nokusebenza), ngakho-ke izizathu ezinjengokuthi "Ngisencane kakhulu lapho ngizoqeqeshwa khona" ngeke zidlule. Ukuze uthole ukugqugquzela , gqoka u-swimsuit futhi uvume ngokuthembeka ukucabanga kwakho ukuthi awuzange uzinikeze umsebenzi osebenzayo wezinyawo zomzuzu.
Indlela yokupaka kahle izintambo?
Uma ucabanga ukuthi izinhlanga ezingapheli ku-treadmill kanye kuphela, zizokwenza izintambo zakho ziqiniswe, uphutha kancane. I-cardio engavamile ayiyona umsebenzi ophumelelayo wokuqinisa izintambo, kodwa ngokuphambene nalokho, ibhubhisa izicubu zomzimba.
Izidingo ze-cardiovascular, ngokuvamile, kulabo abanobulili obuhle abahluphekile ngokweqile kwamafutha omzimba. Uma uphambene nalokho, njenge-perch, ungcono ukuzidela ngokuphelele ekuqeqesheni amandla.
Luhlobo luni lokuqeqesha olufanelekayo emasotheni?
Ngakho-ke, senze ukusakazwa kwe-cardio nokuqeqeshwa kwamandla, manje sibhala izivivinyo ezithile eziphumelelayo kakhulu zamathambo:
- ukuhlaselwa;
- ama-squats;
- i-deadlift;
- Imikhumbi ye-pelvic nge-barbell;
- egijima (ngokulinganisela).
Yiqiniso, ukuthola amafomu okuqina kubalulekile ukucabanga ngokudla kwakho. Njengoba sishilo, uma unesisindo esiningi ngokweqile - udinga ukwenza i-cardio ukuxosha amafutha. Kodwa ngesikhathi esifanayo, akumelwe sikhohlwe ukuthuthukisa umsoco wethu - akukho ama-carbohydrate alula, amafutha agcwele kanye nemikhosi yasebusuku. Ukuze ukhule imisipha yamadokodo (uma une pop pop flat), udinga ukudla amaprotheni amaningi, futhi, amafutha aphansi.
Ukuzivocavoca
Futhi manje into ebaluleke kunazo zonke: sizoqala ukuqaliswa kwesisindo semishini esisebenzayo kunazo zonke.
- Sihlala ezithende ze-pelvis, siphume, siphume futhi siphumelele.
- Sithola kuwo wonke ama-fours, sidonse umlenze wesokunxele emuva. Yiphakamise kahle bese uyihlisa phansi.
- Ngenye indlela ngokusebenzisa iphuzu eliphezulu sithutha umlenze ukusuka kwesobunxele kuya kwesokudla.
- Ibhande lihlehliselwa phansi, sidlulisela umlenze ngemuva kwezinzwane phezulu.
- Khipha umlenze bese uyilungisa imizuzwana embalwa.
- Siwela phansi emadolweni, isifuba esithende, nesisu kuya emadolweni - phumula.
- Ngomhlane ojikelezayo, sibuyela kuzo zonke ezine, sibuyele ngemuva, siphinde sisebenzise 2 - 6 emlenzeni wesibili.
- Siya esikhwameni se-supine emhlane, amadolo egobile, izandla phezu kwesiqu. Nge-inhalation, vusa i-pelvis phezulu, vumela ukuthi iphelelwe yisikhathi. Amaqhubu anciphisa isikhungo.
- Unyawo lwesokunxele phansi, umlenze wesokudla. Siyaqhubeka nokuphakamisa i-pelvis phezulu. Senza izikhathi ezinhlanu emlenzeni ngamunye. Nge-inhalation senyukela phezulu, nge-exhalation siwela phansi.
- Umlenze wesokudla unyukela phezulu kuze kube selahleni, kanye nekhanda elikhuphukayo. Donsela umlenze phezulu, ngangokunokwenzeka, ulifake ekhanda uphinde ulungise isikhundla semasekhondi ambalwa. Sinciphisa umlenze bese siphindela ngaphesheya.
- Umlenze wesokunene uphonswa ethangeni lesobunxele, siyaqhubeka ukuphakamisa i-pelvis phezulu. Gcoba isikhumba, lungisa isimo. Baya phansi futhi bashintsha imilenze yabo.
- Ihlanganisiwe - phumula imisipha.
- Silula imilenze yethu, silala phansi esiswini sethu, izandla esihlahleni. Umlenze wesobunxele uphakanyisiwe phezulu, ulungise isikhundla samasekhondi angu-15 kuya kwangu-20. Sinciphisa umlenze, vusa futhi ubambe umlenze wesokudla. I-hip ibhalwa ngaphakathi.
- Siphakamisa izandla zethu phansi, sidlulela emzimbeni wengane - siphumule.
- Ngomusa ubuyele emuva phezulu. Philisa - izandla phezulu, phuma - thina phansi ngezansi.
Ngalunye lwalezi zivivinyo ezisebenzayo zezintambo ezithintekayo zenziwa izikhathi ezingu-8-10 ekuqaleni, futhi kancane kancane, ngcono, sifinyelela izikhathi ezingu-20.
Ukuze ufeze umphumela oyifunayo ngokushesha ngangokunokwenzeka, ukuvivinya umzimba kumadokodo kudinga ukuhlanganiswa nomthwalo jikelele emisipha yomzimba ophansi.