Akukho ukuvivinya umzimba noma ukudla okunempilo okuzokusindisa ekubhujisweni kokuphila, indawo eyaziwa kakhulu yenkinga. Ukulwa nesisindo esiningi kungenziwa ngenhloso futhi ngokuzwakalayo ngosizo (ukuzisola ngokuvinjelwa) kokudla okunempilo kanye nanoma yikuphi ukuvivinya okunzima kwamafutha okushisa. Sigcizelela: umzimba wakho uzolondolozwa cishe noma yiluphi uhlobo lomsebenzi wemoto. Lapha into esemqoka ukuhamba.
Kodwa ngokusemthethweni, ama-exercises aphakeme kakhulu okushisa amafutha ahlanganiswa nokuqeqeshwa kwe-cardio-load nokuqina kwamandla. Chaza ukuthi ukuhlanganiswa kwalokhu kuhlanganiswa kulula. I-Cardio ijubisa ukushaya kwenhliziyo nokuphefumula, kanye nayo, ukugaya umzimba kubuye kusebenze, ngakho-ke ikhono lethu lokushisa amafutha. Yingakho ungeke ukwenze ngaphandle kwanoma yiluphi uhlobo "lokuqeqeshwa kwenhliziyo":
- egijima;
- ukubhukuda;
- ibhayisikili;
- ukunqamula intambo;
- ukudansa.
Isici sesibili sokuzivocavoca okunamafutha okugcoba ukuqeqeshwa kwamandla. Ungesabi leli gama, ngoba akukona ukudonsa nokucindezela izisindo ezinzima. Ukuqeqeshwa kwamandla ama-squats, ama-push-ups, ukupompa komshini, umhlane kanye nakho konke okunye. Ukuzivocavoca kuphela okukuphoqa ukuthi usebenze ngokuzikhandla kwemisipha kungakwenza ube "kakade" ngevolumu. Ngenxa yokuqeqeshwa kwamandla, umzimba uyayeka ukuphazamiseka, futhi imisipha evele endaweni yamafutha ngeke ikuvumele ukuthi uphinde ukhuluphele imisipha yakho, ngoba imisipha idla ngokudla amakholori.
Ukuzivocavoca
Izakhiwo zethu eziyinkimbinkimbi yilezi zindawo eziyisihlanu ezinenkinga kubantu besifazane. Kuqondene ne-triceps (okungukuthi, indawo lapho amafutha ehlala khona lapho ephakamisa izingalo), umzimba wokushisa oshisayo wesisu nezinhlangothi, amathanga angaphakathi nangamadolo.
Lezi zivivinyo ezishisayo ezishisayo ezishintsha ukubukeka kwakho ngaphandle kokuqaphela ngenyanga nje. Kodwa uma nje uzozinikela nsuku zonke kulo msebenzi obanzi iminyaka eminingi.
- Siqala nge- triceps - sidinga izingulube ezinesisindo esingu-2-3 kg, noma amabhodlela amanzi noma isanti. Sithatha umcibisholo - siphakamisa umlenze wesokunxele phambili futhi sigobe, umlenze wesokudla - siwubeka futhi siwulule. Siphonsa umzimba ngokufana phansi, i-elbow elungile liphakanyiswe ngaphezu kwengemuva, ngesandla sokunxele siphambene nomlenze womlenze wangaphambili. Kusukela kuleso sikhundla, siqala ukuguqula isigqoko - kancane kancane nangenhliziyo yokuphumula, ukuzwa umsebenzi we-triceps wethu. Ekhoneni elingenhla, ngokoqobo okwesibini, sibamba ukucindezeleka kwemisipha, bese uphumule isandla bese uyinciphisa ku-FE. Yenza ukuphindaphinda okungama-20 esandleni ngasinye.
- I-Diamond push-ups - sibeka izandla zethu ndawonye, siwahlalisa amabele phansi ezintendeni zezandla, phansi imilenze yethu ilala ngamadolo. Siwela ezingalweni bese sivuka. Senza izikhathi ezingu-20.
- I-Boka - senyukela phezulu, izingalo zigoqa ezinhlangothini futhi sinezela iminwe emanzini. Sibeka eceleni unyawo. Senza ukuguquka kusuka ohlangothini - sikhulisa umlenze wesokudla ezandleni, futhi umzimba wehliselwa emilenzeni, bese sinciphisa umlenze bese siwuyisa esifubeni, izandla zijijimela emlenzeni. Sinezinye izindlela zomgwaqo futhi siya phambili. Senza izikhathi ezingu-20 ngomlenze.
- Cindezela - yenza ibha yokuzivocavoca. Sithatha i-bar ye-bar, bese senza umdwebo - ngokugxuma sidonsa imilenze ezandleni bese sigijima emuva. Siphinda izikhathi ezingu-20.
- Ubuso obungaphakathi lwamathanga - imilenze ibanzi kunamahlombe, amasokisi aphethwe ngokwehlukana, sikhala futhi sibeke izandla zethu ezinqulwini. Kusukela lesi sikhundla siphume phezulu, sidonsa amasokisi phansi, futhi sibuyela ku-squat. Senza izikhathi ezingu-20.
- Izintambo - siwa phansi, silala phansi, izandla emzimbeni, imilenze iguqa ngamadolo. Amandla afinyelela ezithendeni, siphula phansi isikhumba, sungisa lesi sikhundla. Kulesi sikhundla, sasiqhaqa amadolo ethu izikhathi ezingu-20 futhi sakhuphula imilenze emihlangothini, kodwa izintambo akufanele zihambise.