Akukho ndlela yokutya okanye ukutya okunomdla okuza kukusindisa ekubhubhiseni ubomi, indawo eyaziwayo yinkinga. Ukulwa nobunzima obunzima kunokuba lube neenjongo kunye nokuqonda ngokubanzi ngoncedo (uxolo lokulinganiswa) lwesondlo esifanelekileyo kunye naluphi na uhlobo olunzima lokuzikhusela. Siya kugxininisa: umzimba wakho uya kugcinwa malunga naluphina uhlobo lomsebenzi wemoto. Nantsi into ephambili ukuhamba.
Kodwa ngokusemthethweni, i-exercised fat-burning exercises iyintlangano ye-cardio-load nokuqeqeshwa kwamandla. Chaza ukuba ukudibanisa kwale nhlanganisela kulula. I-Cardio ikhawuleza intliziyo kunye nokuphefumla, kunye nayo, i-metabolism nayo isebenze, kwaye ngoko ke amandla ethu okutshisa amafutha. Yingakho ungeke uyenze ngaphandle kwanoma yiyiphi inxalenye "yokuqeqeshwa kwentliziyo":
- ku sebenza;
- kubhukuda;
- ngebhayisekile;
- intambo yokuqaqa;
- ku danisa.
Inxalenye yesibini yokuzivocavoca okutshatyalaliswa kwamathambo kukuqeqesha ngamandla. Musa ukwesaba eli gama, kuba kungekhona ngokukrazula nokuchukumisa izisindo ezinzima. Uqeqesho lwamandla ngama-squats, i-push-ups, ukupompa kwe-press, i-backs nayo yonke into. Imisebenzi kuphela eyokunyanzela ukuba usebenze ngokubambisana neengxube zingenza ukuba "uvele" ngokuvakala. Ngombulelo wokuqeqesha amandla, umzimba uyayeka ukutshatyalaliswa, kwaye izihlunu ezibonakala kwindawo yeoli aziyi kuvumela ukuba uphinde upheceze imisipha yakho, ngenxa yokuba imisipha idla iikhalori.
Ukuzivocavoca
Inkqubo yethu yokuzilolonga ngumsebenzi kwiinkalo ezintlanu iingxaki kubafazi. Kuthe malunga ne-triceps (oko kukuthi, indawo apho amanqatha ahlala khona xa ephakamisa iingalo), ukuvutha kwamafutha amanqamlezo esiswini kunye namacala, amathanga angaphakathi, kunye namatye.
Ezi zinto zisebenza ngokunyusa amafutha okutshintsha indlela obonakala ngayo ngaphandle kwenyanga nje. Kodwa kunikezelwa ukuba uya kuzinikela imihla ngemihla kulo msebenzi olukhuni kangangokuba imizuzu engama-10.
- Siqala ngee- triceps - sidinga iimpawu ezinobunzima obuyi-2-3 kg, okanye iibhotile zamanzi okanye isanti. Sithatha i-archer imile - siphakamisa umlenze okhohlo phambili kwaye sigoba, umlenze wesokudla - siwubeka kwaye siwulula. Siphonsa umzimba ngokufana nomgangatho, umgca wesokudla uphakanyiswe ngaphaya komva, kunye nesandla sokunxele sihlala siphezu komlenze womlenze wangaphambili. Ukusuka kwesi sikhundla, siqala ukuguqula i-elbow - ngokukhawuleza kunye nomoya ophumayo, uvakalelwa ngumsebenzi we-triceps yethu. Kwinqanaba eliphezulu, ngokoqobo okwesibini, sibambe ukuxubana kwezihlunu, uze uphumule isandla uze unciphise kwi-FE. Yenza ukuphindaphinda kwama-20 kwisandla ngasinye.
- I-Diamond i-push-ups - sibeka izandla zethu ndawonye, siwahlalisa amabele ethu entendeni, phantsi emilenzeni yethu ilala emadolweni. Siwela ezandleni kwaye sivuke. Senza amaxesha angama-20.
- I-Boka - senyukela phezulu, ukugoba kweengalo kumabhonkco kwaye sifaka iminwe emanqeni. Sibeka eceleni inyawo. Senza ukuguquka ukusuka kwicala - siphakamisa umlenze olungileyo ezandleni, kwaye umzimba uyancitshiswa emilenzeni, ke siyanciphisa umlenze size siwufake kwisifuba, izandla zijikelele emlenzeni. Sinezinye iindlela zokuhamba kwendlela kunye nokuya phambili. Senza amaxesha angama-20 ngomlenze.
- Cinezela - yenza ibha yokusebenza. Sithatha i-bar ye-bar, ke senze i-toad - ngokusuka siyidonsa imilenze ezandleni size sibuyele. Siphinda amaxesha angama-20.
- Umda wangaphakathi wamathanga - imilenze ibanzi kunamahlombe, iisokisi zenziwa ngokwahlukileyo, siyaziqhekeza kwaye sibeke izandla zethu emagqabeni. Ukusuka kwesi sikhundla siyaqhankqalaza, sitsala iisokisi phantsi, kwaye sibuyela kwi-squat. Senza amaxesha angama-20.
- Izibonda - siwa phantsi, silala phantsi, izandla zihamba kunye nomzimba, imilenze iguqa ngamadolo. Izandla zifikelela kwizithende, siphula i-pelvis phantsi, silungise le ndawo. Kule ndawo, sidibanise ngamadolo amaxesha angama-20 size siphakamise imilenze emacaleni, kodwa amacu akufanele ahambe.