Ukuqeqeshwa kokungahambisani nokushisa kwamafutha

Ukuqeqeshwa okuyiziyingi, kuhle, ukuthi bayasivumela ukuba siphuthukise umzimba wethu ngangokunokwenzeka, ngokukwazi ukulinganisa isikhathi namandla esikhala.

Kulokhu, sifuna ukwabelana nawe ngendlela ephumelela kakhulu yokuqeqeshwa okuyisisindo samanoni atshisayo - kuyokwenzeka endaweni yokuzivocavoca.

Uma uhambela i-gym ngesikhathi samahora amaningi, okungukuthi, emva komsebenzi, kanye nezivakashi ezingu-90%, kusenzima kakhulu kuwe ukuthola ubuningi be-simulators ehlukahlukene ekufinyeleleni mahhala. Ngakho-ke, sikhetha ama-simulators amabili okugijima futhi sigijima ukusuka komunye kuya komunye, sisuke sikhathele ekusebenzeni kokushisa kwamafutha anesisindo.

Sinikeza amaqoqo amaningana wokuzivocavoca ukuze uqeqeshe isiyingi.

Ukufudumala

Akukho lutho olukhethekile - ukugijima ku-treadmill.

Ukuqeqeshwa kwamandla ekuqeqeshweni okuyizicucu ngamafutha ashisa

Ukuzivocavoca kwethu okuyizicucu kuzoba nokuzivocavoca okubili, okuyinto esiyilandelayo imijikelezo emithathu ngokulandelana. Kusukela ekuzivocavoca kuya ekuzivocavoca, futhi kusuka kumbuthano ukuya kumbuthano olandelayo, sidlula ngaphandle kokuyeka. Uma siqeda yonke imibuthano emithathu - ukuphumula, imizuzu emithathu emithathu, bese uya emizimbeni emibili yokuzivocavoca noma ubuyekeze imijikelezo emithathu yezivivinyo ezimbili zokuqala zokuqeqesha okuyisigungele.

Ukuphumula phakathi kokuzivocavoca ukuguquka kusuka kwesinye simulator kuya kwesibini. Lokhu kuzokunika cishe umzuzu wokuphefumula, kodwa udinga ukuthuthela ku-simulator yesibili ngesivinini esisheshayo.

Izibili zokuzivocavoca - imibuthano engu-3:

1. Ukugxila ebhentshini elithambekeleyo kuyisenzo sokunyathelisa esikhwameni saseRoma. Silungisa izinyawo zethu ngaphansi kwezigubhu, sihlala phansi izingalo zethu, izandla zethu ziphambi kwethu, iminyango yethu ihamba kancane, asiyikuyinciphisa kuze kube sekupheleni. Gwema futhi ukhuphuke phezulu ku-exhale, phansi-umoya. Ungasheshi lapha, yenza izikhathi ezingu-20-25 ngaphambi kokushisa emisipha.
2. I-hypererextension - silungiselela lesi simulator thina, ukuze izigodla zingaphansi kwamathambo we-hip, futhi imilenze kufanele iswetshwe. Isikhundla sakho kufanele sibe njengokuthi unomuzwa wokuthi kulula kakhulu ukugxilisa phambili. Amandla phambi kwakho noma ngemuva kwekhanda lakho (ngakho kuyoba nzima ukukhuphuka). Sihlabela ngakwesokudla emzimbeni futhi senyukela endaweni efana nephansi. Ekuphumuleni, ekhuphuka, ehla - ehogela. Senza ukuphindaphinda okungama-20-25, ukusebenza ngokugqoka nokukhala.

Manje senza imibuthano emibili kusuka kulezi zivivinyo ezimbili. Ukuqeqeshwa okunjengeyindilinga kuyinto enhle yokomisa, uma kunesifo samakhemikhali namaprotheni ekudleni, udinga ukushisa amafutha bese ukwakha imisipha.

Isivivinyo sesibili sokuzivocavoca - imibuthano engu-3:

1. Phuma ngezingqungquthela - sithatha ama-dumbbells, imilenze ndawonye, ​​izandla ziyancipha. Siya phambili, bese emuva, inyawo lesibili phambili nangemuva. Ama-dumbbells ngaso sonke isikhathi nje asezandleni zabo, ngakho-ke kufanele ukhethe ngempela isisindo sokugcina esithi "hang" kwakunzima. Senza iziphindaphinda ezingu-15.
2. Ukucindezela ama-dumbbell on the bench incline - sithatha lezi zingqinamba kanye nathi ekwenzeni ibhentshi. Silungisa izinyawo phansi ukuze izinyawo zingaveli ngesikhathi somsebenzi, sithembele ebhentshini, sigcina ukuhlanekezela emhlane ongaphansi, izandla ngokulinganayo, izingxube ziyancishiswa emuva. Siphakamisela ama-dumbbells, asiqondisi izimbambo kuze kube sekupheleni, siyanciphisa izimbongolo, senze imisipha ye-pectoral. Siphakamisa ekuphumuleni, sinciphisa ukuphuza. Senza izikhathi ezingu-15.

Manje yenza imibuthano emibili!

Futhi izivivinyo ezimbili zesithathu zokuqeqesha amantombazane - senza imibuthano engu-3:

1. Ukugubha imilenze ku-simulator - sikhetha isisindo esithintekayo sokuphindaphinda izikhathi ezingu-15. Sithembele ebhentshini, i-pelvis igxiliwe ngokuqinile emabhentshini, izandla zibophezela ku-hilt, nemilenze ngaphansi kwe-roller, empeleni inika isisindo. Siphakamisa imilenze, i-roller ithinta izintambo, futhi isisindo esivela ekukhuphukeni kwe-simulator, sinciphisa imilenze yethu, singayilahli. Emgodini, phuma, hlala phansi.
2. Ukwandiswa kwezandla ebhokisini elingenhla - sisondela emotweni yekhebula, silungise ebhokisini elingaphezulu, ubeke isisindo esithintekayo, ubuyele emuva, umlenze owodwa ngaphambili. Sibamba izandla zethu ngentambo, silula ukuze izimbambo zicindezeleke emzimbeni. Manje izandla kuphela zisebenza-phezulu nangaphezulu. Ukumisa izandla, sithumela futhi, njengokungathi, sitshala intambo nxazonke. Siphinda izikhathi ezingu-15.