Ukuba kuyindaba yokulahlekelwa ubunzima, akukho nto ikhona enezinto ezinamandla kunye neziphikelela kwihlabathi kunabesifazane. Kungenxa yoko, ngaphandle kokuqwalasela ukhetho lobuqili, ukukhungatheka nokunyamezela, sinokucebisa ukuba udale umzimba wakho ophelele kunye nathi ekhaya phantsi kweprogram yoqeqesho lweentombazana.
Yintoni eyenziwa yinkqubo?
Ukuba mnandi kunye nobunzima kuthetha ukuphelisa zonke iimpazamo zakho (okanye, ubuncinci, ukuzilwela). Kule nto, inkqubo yoqeqesho loqeqesho lokufumana impilo yamantombazana iquka:
- Umthwalo wentliziyo ukunyamezela inkqubo ye-cardiovascular and fat burning;
- Ukusetyenziswa kwamandla ngokunyamezela - ukuthenga ukukhululeka okukhulu;
- ukuzilolonga kwiindawo "zengxaki" - silungisa iimpazamo kwiindawo.
Yintoni eya kufuneka kwiiklasi?
Inkqubo yethu yempilo yamantombazana idinga ubuncinci bezixhobo ezivela kuwe. Uza kufuna umbhoxo okanye i-carimat ukwenza iimvavanyo ezisezantsi, kunye nengxowa enobunzima obuyi-15kg (ungayifaka indawo eneengqungquthela ezimbini).
Ukuzivocavoca
- I-cardio-loading - ixuma ngokugwengula imilenze phantsi. Indawo yokuqala - imilenze ibanzi kunamahlombe. Thina siyanqumla, sinciphisa izandla zethu phantsi, shenxise kwaye usukele phezulu. Emva koko senyuka siphinde siphinde siphume. Ngexesha lokuxhuma - ukuxhuma, ukucima - ukunyusa.
- Ukunyusa - abo banzima kwimilenze eqondileyo, benza i- push-ups ngamadolo aguqe.
- Siqeqesha amatye ethu - siqala kuzo zonke iine, sikhulise umlenze onobuhlungu. Kufanelekile ukubeka ingqalelo kwi-back back-it should not bend, kwaye kwiisokisi - kufuneka zikhishwe kuwe. Siphindela emlenzeni wesibini.
- Sifaka umshicileli-sihlala phantsi, ngezandla zethu zihlala phantsi, imilenze yethu igugile. Imilenze iyahlulwa phantsi, kwaye ngexesha elifanayo ukuphonsa umva wakho, lungisa imilenze yakho. Ukubopha imilenze, ukutsala kunye nesifuba emadolweni.
- Izikwere zeengxowa zangaphakathi - sibeka iisisindo ezili-15 kwiikwama. Imisongo kwi-rack enkulu, iisokisi zikhangeleka, iintsimbi zixinzelelwe ngaphakathi. Ukugxotha, ngokukhawuleza ugobe imilenze yakho kwicala.
- Inkqubo yokufumana impilo yamantombazana yenzelwe ukwenza ekhaya kwaye ibe yoluhlu lokuqeqeshwa kwexesha. Umsebenzi ngamnye siwenza imizuzwana engama-30, emva koko kulandela imizuzwana engu-10 yokuphumla phakathi kokuzivocavoca.
- Zonke izivivinyo ziphinda ziphindwe kwiibhloko ezintathu, kwaye phakathi kweebhloko ezikhethiweyo i-1 minute.
Ngokuncedisa uqeqesho lwale mihla, uya kufunda indlela yokukhupha iintambo zangaphakathi, ukupompoza umshicileli, ukuqinisa umqolo wakho, ukususa uxinzelelo emthonjeni, okuwumphumo wokuphila kwindlela yokuphila.