Ukukhumbula ingoma ethandwayo yeqela "I-Disco" Ingozi "ebizwa ngokuthi" imilenze ", umntu akanakunceda kodwa ucinge ngendlela ebaluleke ngayo le nxalenye yomzimba yintombazana. Enyanisweni, kunzima ukucinga ngento enhle, ukuba iinqununu zizele. Ngethamsanqa, kukho iindlela ezininzi zokugcina imilenze yakho imnandi kwaye ihle.
Ukusetyenziswa komlenze ophezulu
Ukuthetha ngokusetyenziswa kwemilenze yamantombazana, umntu akanakunceda ukukhumbuza intshaba enkulu yokuvumelanisa - i-fat deposits. Inyani kukuba ukusetyenziswa okuqhelekileyo kuhlose ukuqinisa imisipha, kodwa ayichaphazeli iiseli ezinamafutha. Ukuze ulahle umthamo kwimilenze, udinga ukutya okunempilo kunye nokuzivocavoca kwe-aerobic.
Nangona ubomi bakho bunokuthi udla ukudla okunomsoco kunye nenqatha kunanoma kukuphi na, ngolunye usuku kuya kufuneka uphinde ucinge ngokutya kwakho, kuba xa uneminyaka yobudala, i-metabolism iyancipha kwaye yintoni eyayiyicatshulwa ngokulula, iqala ukuzinza kwiindawo ezinengxaki ezinjengeentlawulo ze-fat. Ngoko ke, kubaluleke kakhulu ukuyeka kwaye ucinge ngokutya kwakho ngexesha.
Kwaye ukutshisa sele kuqokelele i-fat, i-exercise esebenzayo kwimilenze emilenzeyo nayiphi na i-aerobic kunye ne- cardio-load load cardio-load. Ezi ziquka:
- ku sebenza;
- intambo yokuqaqa;
- ukuhamba ngezitepsi;
- aerobics;
- isinyathelo se-aerobics;
- ekhwele ibhayisekile, njl
Ungakhetha naluphi na olu khetho. Ukunika umzimba lo mthwalo kucetyiswa 3-4 izihlandlo ngeveki imizuzu engama-30-40. Kwimeko yentambo kunye namanqanaba, eli xesha linokuncitshiswa, kuba imithwalo ikhulu kakhulu. Ukusetyenziswa kwemilenze enjalo kubasetyhini kufuneka babe yingxenye ebalulekileyo yoluphi uqeqesho, kuba abavumeli ukutshisa amafutha kunye nokomeleza izihlunu, kodwa nokunika imilenze ibume elungileyo, elungileyo.
Amandla okusebenzisa imilenze
Musa ukulibala malunga nokuzivocavoca kweemilenze ezincinci, ezikuvumela ukuba uqinise imisipha. Xa unesistim esiphezulu, i-fat fat will burn it, kuba ubomi beeseli ezinjalo zifuna inkcitho yekhalori ephezulu. Ngoko ke, uluhlu lweendlela zokuqiniswa ngokuphumelelayo ezinyaweni ziquka oku kulandelayo:
Squats
Isiqalo sokuqala: buyela ngqo, izandla ngebhande, imilenze encinane, imilenze inomdla ikhangele phambili. I-Crouch, idonsa ngokukhawuleza izikhwelo, njengokungathi bafuna ukuhlala esihlalweni esiphantsi. Xa amadolo egobile kwinqanaba lama-90 degrees, qhaqhazela imizuzwana emibini, kwaye ngokukhawuleza ubuyele kwindawo yokuqala. Ngaba iiseti ezi-3 zamaxesha angama-15. Ekugqibeleni, kunconywa ukuba wenze inguqu ye-static yomsebenzi womlenze - phantsi kwe-squat ixesha elide.
Izikrele zilele
Ukulala emhlane wakhe, izandla zakhe emva kwekhanda lakhe, umshicileli unzima. Phakamisa imilenze yakho ngekona elifanelekileyo uze uhlaziye emacaleni. Bawela kwaye babuyiselwe kwisimo sabo sokuqala. Ngaba iiseti ezi-2 zamaxesha angama-15-20.
Rifts
Hlala phantsi ngezantsi njengoko kunokwenzeka, wakho umva. Dlulisa ubunzima ukusuka emlenzeni omnye ukuya kwenye. Qalisa imiqulu 10 kwicala ngalinye.
Makhi iinyawo
Yima ngokuthe tye, imilenze kunye, cinezela. Ngeendleko nganye, uguqula unyawo lwakho kwicala, ungaphenduli kwaye uphakamise unyawo lwakho phezulu. Ukwenza amaxesha angama-15 ngomlenze ngamnye.
Ukuphakanyiswa kweenyawo zenyawo
Ukuzivocavoca kufana neyokuqala, kodwa umlenze awuqhubeki phambili, kodwa ngqo kwicala. Ukuze kube lula, unako ukubamba emva kwesihlalo okanye enye inkxaso. Yenza umlenze ngamnye ngamaxesha angama-20.
Impembelelo
Yima ngokuthe tye, izandla phezu kwinqeni, kwaye uthathe inqanaba elibanzi phambili ukuze idolo langaphambili liboshwe ngeengalo ezilungileyo. Emva koko buyele kwisimo sokuqala uze uphinde umlenze omnye. Yenza i-2 iindidi ezili-15 nganye.
Le nkathazo ithatha imizuzu engama-20 kuphela kwaye ifaneleke ngokufanelekileyo njengongezwa kwindlela yokusebenzisa i-aerobic. Ukwenza loo nkxalabo epheleleyo 3-4 izihlandlo ngeveki, uya kuphawula ngokukhawuleza iziphumo ezilungileyo.