Ukukhumbula ingoma ethandwayo yeqembu elithi "Disco" Accident "elibizwa nge" Legs ", umuntu akanakusiza kodwa ucabange ukuthi kubaluleke kangakanani le ngxenye yomzimba ingowesifazane. Ngempela, kunzima ukucabanga ngendwangu enhle, uma iziqhenqo zigcwele kakhulu. Ngenhlanhla, kunezindlela eziningi zokugcina imilenze yakho ilula futhi inhle.
Izenzo zomlenze oshisa kakhulu
Ukukhuluma ngemilenze yokugqoka yamantombazane, umuntu akanakusiza ukukhumbula isitha esiyinhloko sokuvumelana - amafutha atholakalayo. Iqiniso liwukuthi ukuvivinya umzimba okujwayelekile kuhloswe ekuqiniseni imisipha, kodwa akuthinti ama-fat cells. Ukuze ulahlekelwe isisindo emilenzeni, udinga ukudla okunempilo kanye nokuzivocavoca kwe-aerobic.
Ngisho noma yonke impilo yakho ungadla kalula ama-sweet and fat kunoma iyiphi inqwaba, ngelinye ilanga kuyodingeka uphinde ucabange ngokudla kwakho, ngoba uma uneminyaka yobudala, imetabolism isinciphisa nokuthi yini eyayisetshenziswe kalula, iqala ukuxazulula ezindaweni ezinenkinga ngendlela yamafutha. Ngakho-ke, kubaluleke kakhulu ukuyeka futhi ucabange ngokudla kwakho ngesikhathi.
Futhi ngokushisa amafutha kakade anqwabelene, ukuzivocavoca okuphumelelayo kakhulu kwemilenze emincane kunoma iyiphi i-aerobic ne- cardio-load load cardio-load. Lokhu kufaka:
- egijima;
- ukunqamula intambo;
- ukuhamba ngezinyathelo;
- i-aerobics;
- hamba ukuvivinya umzimba;
- egibela ibhayisikili, njll.
Ungakhetha noma iyiphi yalezi zinketho. Ukunikeza umzimba lo mthwalo kunconywa 3-4 izikhathi ngesonto imizuzu engu-30-40. Endabeni yendophi nesiteji, lesi sikhathi singanciphisa, ngoba imithwalo ikhulu kakhulu. Ukuzivocavoca okunjalo kwamantombazane kufanele kube yingxenye ebalulekile yokuqeqeshwa, ngoba ayivumeli kuphela ukushisa amafutha nokuqinisa imisipha, kodwa futhi ukunikeza imilenze isimo esilungile, esihle kakhulu.
Ukuvivinya amandla emilenzeni
Ungakhohlwa mayelana nokuzivocavoca kwemilenze emincane, okuvumela ukuba uqinise imisipha. Uma unesisindo esiningi, ngokushesha amafutha azoshiswa, ngoba ukuphila kwamaseli anjalo kudinga ukusetshenziswa kwekhalori eliphezulu. Ngakho-ke, uhlu lwezinyathelo zokuqinisa eziphumelelayo ezinyaweni kuhlanganisa okulandelayo:
Izikwele
Isikhundla sokuqala: emuva ngqo, izandla kukhanda, imilenze kancane kancane, imilenze yezandla zibheke phambili. Crouch, ukudonsa iminyango ngokuqinile, njengokungathi bafuna ukuhlala esihlalweni esiphansi. Lapho amadolo egobile nge-angi 90 degrees, iqhwa imizuzwana embalwa, bese ubuyela kancane esimweni sokuqala. Yenza izikhathi ezingu-3 zezikhathi ezingu-15. Ekugcineni, kunconywa ukwenza inguquko eqondile yokusebenza komlenze - phansi kwe-squat isikhathi eside kakhulu.
Izikhali zilele
Ukulala emhlane wakhe, izandla zakhe ngemuva kwekhanda lakhe, umshini ucindezelekile. Phakamisa imilenze yakho engxenyeni efanele bese uyanciphisa emaceleni. Bawela nabo bese ubabuyisela esimweni sabo sokuqala. Yenza izikhathi ezingu-2 izikhathi ezingu-15-20.
Ama-Rifts
Hlala phansi ngangokunokwenzeka, emuva kwakho ngisho. Dlulisa isisindo kusuka emlenzeni owodwa kuya kwesinye. Qalisa imiqulu engu-10 ohlangothini ngalunye.
Makhi izinyawo
Yima, imilenze ndawonye, cindezela. Ngendleko ngayinye, swing unyawo lwakho ohlangothini, ungaphenduli futhi uphakamise unyawo lwakho phezulu ngangokunokwenzeka. Yenza izikhathi ezingu-15 zomlenze ngamunye.
Inyawo lombuso liphakamisa
Ukuzivocavoca kufana nalokho okudlule, kodwa umlenze awuhambiswanga phambili, kodwa ngqo ohlangothini. Ukuze kube lula, ungabambelela ngemuva kwesihlalo noma enye inkxaso. Yenza umlenze ngamunye izikhathi ezingu-20.
Imiphumela
Yima ngokuqondile, izandla esihlalweni, futhi uthathe isinyathelo esingaphambili ukuze ibhande langaphambili liboshwe ema-angles angakwesokudla. Bese ubuyele esimweni sokuqala bese uphinda ngomunye umlenze. Yenza izikhathi ezingu-2 izikhathi ezingu-15 ngalunye.
Lokhu kuyinkimbinkimbi kuthatha imizuzu engama-20 kuphela futhi kufaneleke ngokuphelele njengokungezelela kokuzivocavoca kwe-aerobic. Ukwenza lokhu kunzima kakhulu izikhathi ezingu-3-4 ngesonto, uzobona ngokushesha imiphumela emihle kakhulu.