Ingakanani na kwaye, ngelixesha elifanayo, igama elithi "ukutshisa" livela, kunokuba kubhalwe "ukulahlekelwa isisindo". Nangona kunjalo, ukuphumelela kokuzivocavoca kwakho ukuba kungabonakali kangangoko kunokuvakala kwengcamango "yokutshisa", inkqubo yokukhupha amanqatha kufuneka ihanjiswe ngokucacileyo kwaye ixhobile ngokupheleleyo.
Ubunzima bomsebenzi
Okokuqala, qaphela ukuba amafutha atshisayo kunzima kakhulu, kwaye kunzima kakhulu, yenzeni kwindawo yesisu. I-Fat yafakwa kwi-body yakho imini ngemihla, ngenxa yamandla angasebenzisiweyo owawudla ngaphezu kokuchitha. Ukuba ufuna ukutshisa amanqatha, akudingeki ukuba uqokelele iifowuni ezintsha, kwaye usebenzise oko sele sele i-tamped. Ngoku, ukushisa amafutha, kufuneka usebenzise umzimba kunye nesondlo esifanelekileyo.
Namhlanje siza kuhlolisisa iimvavanyo ezisebenzayo zokutshisa amafutha. Okokuqala, kufuneka ibe nomthwalo we-aerobic, ngoko ke, phambi kobuninzi be-oksijeni, kwaye kunye nenkcitho esebenzayo yamandla, ioli itshiswa. Ukusetyenziswa kwamandla okutshisa amafutha awunamsebenzi, kufuneka ugxininiswe xa utyebile kwaye sekuyisikhathi sokwakha imisipha. Okwangoku, qalisa ngokuzivocavoca kwe-cardio ukutshisa ioli.
- Masiqale ngesinyathelo esheshayo endaweni. Ukuguqa ngamadolo, izandla zihamba phantsi kwebar. Ixesha elide: 30 imizuzwana.
- Sidlula ekuqhubeni kwindawo kunye nokuphakama kwamadolo. Amagqabi abetha izandla. Ixesha elide: 1 iminithi.
- Iip - iiinyawo kunye, izandla phambi kwakho. Siphambukisa umlenze wokunene kwicala, izandla zodwa. Siphindela inyawo kwindawo leyo, sizenza ikotoni ngezandla zethu. Isisindo somzimba kwisigxina esincinci sekhohlo. Okokuqala senza ukuphindaphinda kwama-20 ngenyawo, kwaye kuphinda uyephinda ukuya kwesibini.
- Sifika kwi-rack. Umlenze wesobunxele phambi, ngasemva. Izandla phambi kwakho, njengekarati. Siphakamisa idolo lomlenze wokunene kwisifuba, ngelixa sisenza ukunyakaza kwezandla ngezandla zethu. Umzimba uphephelwa phambili. Senza ukuphindaphinda kwama-30 ngenyawo, kwaye uye kwesibini.
- IP - imilenze ibanzi kunamahlombe, iingalo zikhululeka ngokukhululeka. Senza i-jump - sisasaza imilenze yethu eceleni, pha kamisa izandla zethu phezulu. Enye ukuxhoma - imilenze ibuyela kwi-FE, iingalo ziyahla. Sinokuphindaphinda ama-50.
- Emva koko sidlala kathathu, izandla zinyanzeliswa esifubeni, kwi-squat yesithathu sibeka eceleni inyawo. Ukuhlala kathathu kunye nomlenze wokukhipha umlenze wenziwa kwi-akhawunti enye, oko kukuthi, emva kokuphindaphinda ama-20, kubalulekile ukuhlala phantsi kwamaxesha angama-60 kunye neenyawo ezingama-20 kwicala. Unokuphulaphula inani elipheleleyo kwiindlela ezininzi.
- Ukuma okude, amadolo aphelile, izandla phambi kwakho. Sibetha ngokukhawuleza ukusuka ngaphantsi, ngelixa senza indawo encinane. Beat - enye indawo enye inyawo. Senza umsebenzo ngomzuzu, uze uphumle imizuzwana engama-20, kwaye wenze indlela yesibini ngomzuzu.
- Sithatha indawo yomgibeli - imilenze ibanzi kunamahlombe, amadolo aphelile, kukho ukuxhatshazwa emva kwemilenze kunye nasezintanyeni. Izandla phambi kwakho, sebenzisa imivimbo eqondileyo ngokunyakaza okulula komzimba. Ixesha elide: 1 iminithi.
Oku kwakuyi-cardio okanye ukuphefumula ukutshisa amafutha. Mhlawumbi uqaphele ukuba udla oksijini ngaphezu kwexesha eliqhelekileyo. Ngoku masiqale iziqhamo zokutshisa ioli ngokukodwa kumaphephandaba.
- I-IP - ilele phantsi, imilenze iguqa ngamadolo, izandla zitshixo emva kwentloko. Sikhuphuka emadolweni, siziva sithinteka kumaphephandaba, siphefumula ngamadolo. Eziphindwe ezili-15.
- I-PI iyafana, kodwa izandla zihamba ngqo emzimbeni. Siphula i-scapula ukusuka phantsi, izandla ziya kufumana izithende. Kulo lonke uchukumiso lwesandla ukuya emlenzeni, siphumelela. Ukuphindaphinda kwama-30.
- IP - ilele phantsi, izandla emva kwentloko. Siphakamisa imilenze nge-90if, susa intloko ngentloko evela phantsi uze wenze iincinci ezinyawo zethu. Senza amaxesha angama-15.
- I-IP - ilele phantsi, amadolo agugukile, izandla phambi kwayo. Senza imiphumo emfutshane, kunye neengalo ezolula phakathi kwemilenze. Ukuphindaphinda kwama-20.