Uma kuyindaba yokulahlekelwa isisindo, akusekho izinto eziqinile futhi eziphikisanayo emhlabeni kunabesifazane. Yingakho, ngaphandle kokucabangela ukhetho lobuvila, ukukhungatheka nokunyakaza, sikukwazisa ukuthi udale umzimba wakho ophelele nathi ekhaya ngaphansi kohlelo lokuzijabulisa lomantombazane.
Luyini lolu hlelo?
Ukuhle futhi okuncane kusho ukususa zonke iziphambeko zakho (noma, okungenani, ukuzilwela). Ngenxa yalokhu, uhlelo lokuqeqeshwa komzimba lwamantombazane luhlanganisa:
- umthwalo wezinhliziyo wokukhuthazela kwesimiso senhliziyo nesifo sokushisa;
- Ukuzivocavoca amandla ngokucindezela - ukuthenga ukukhululeka okuhle;
- ukuzivocavoca "ezindaweni eziyinkinga" - silungisa ukuphutha endaweni yangakini.
Yini eyodingeka kumakilasi?
Uhlelo lwethu lokuzivocavoca lwamantombazane lwanamuhla lufuna okungenani imishini evela kuwe. Uzodinga ibhola noma i-carimat ukwenza izivivinyo phansi, kanye nesigxobo esinesisindo esingu-15 kg (ungayifaka esikhundleni saso ngamagundane amabili) ama squats.
Ukuzivocavoca
- I-cardio-loading - ixhuma ngemilenze egoqa phansi. Isikhundla sokuqala - imilenze ibanzi kunamahlombe. Siyanqamuka, sinciphisa izandla zethu phansi, sigijime bese sigijima phezulu. Khona-ke sihlehla futhi siphinde siphume. Ngesikhathi gxuma - exhale, ehla phansi - inhale.
- Ama-push-up - labo abanobunzima emilenzeni eqondile, benze ama- push-ups ngamadolo aguqe.
- Siqeqesha izinsika zethu - siqala kuzo zonke ezine, sikhulise umlenze wethu ogobile phezulu. Kufanelekile ukulalela ukunqamulela kwe-back - akufanele ukugoba, futhi kumasokisi - kufanele uhanjiswe kuwe. Siphindela emlenzeni wesibili.
- Sifaka umshini we-press - sihlala phansi phansi, izandla zethu zihlala phansi, imilenze yethu igobile. Imilenze iyaqedwa phansi, futhi ngesikhathi esifanayo iphoqa emuva, imisa imilenze yakho. Ukugoba imilenze, ukudonsa nesifuba emadolweni.
- Izikwele zamathanga angaphakathi - sibeka izisindo eziyi-15 kg emahlombe. Izingibe emgqeni omkhulu, amasokisi abukeka ahlukene, izintambo zicindezelwe ngaphakathi. Ukuxosha, ngokukhululeka ukugoba imilenze yakho ohlangothini.
- Lolu hlelo lokufaneleka lwamantombazane lwaklanyelwe ukwenza ekhaya futhi lungokwesigaba sokuqeqeshwa kwesikhashana. Umsebenzi ngamunye esiwenzayo imizuzwana engu-30, bese ulandela imizuzwana engu-10 yokuphumula phakathi kokuzivocavoca.
- Zonke izivivinyo ziphindaphindiwe emabhuloki amathathu, futhi phakathi kokuvimbela ukuphumula kungumzuzu owodwa.
Ngosizo lokuqeqeshwa kwamanje, uzofunda ukuthi ungadonsela kanjani amathanga angaphakathi, uphakamise umshini wokucindezela, uqinise umhlane wakho, ususe ukungezwani emgodleni, okuwumphumela wokuphila komuntu ohlala emzimbeni.