Ukuzivocavoca ngamafutha ashisa

Yeka ukuthi kunzima kanjani, futhi ngesikhathi esifanayo, igama elithi "ukushisa" lizwakala, kunokuba ibhalwe "ukulahlekelwa isisindo". Kodwa-ke, ukuze ukusebenza kwezinto zakho zokuzivocavoca kungabonakali kancono kunezwi lokuthi "ukushisa", inqubo yokukhipha amafutha kumele ikhulunywe ngokucacile futhi ihlomile ngokugcwele.

Ukuyinkimbinkimbi komsebenzi

Okokuqala, qaphela ukuthi amafutha ashisa kakhulu kunzima, futhi kabili nzima, yenzeni endaweni yesisu. Amafutha afakwa emzimbeni wakho usuku nosuku, ngenxa yamandla angasebenzisiwe owawudla ngaphezu kokusaphaza kwakho. Uma ufuna ukushisa amafutha, akudingeki ukuba uqoqe ama-deposit amasha, futhi usebenzise nokuthi yini esevele i-tamped. Manje, ukushisa amafutha, udinga ukuzivocavoca umzimba nokudla okunempilo.

Namuhla sizobukeza izivivinyo eziphumelela kakhulu zokushisa kwamafutha. Okokuqala, kumele kube nomthwalo we-aerobic, lapho-ke, lapho kukhona khona umthamo omkhulu we-oksijeni, futhi futhi nokusetshenziswa kwezimali okusebenzayo, amafutha ashiswa. Ukuzivocavoca amandla okushisa akusebenzi, kufanele kugcizelelwe lapho amafutha ashiswa futhi sekuyisikhathi sokwakha imisipha. Okwamanje, qala ngama- cardio umzimba wokushisa amafutha.

1. Ake siqale ngesinyathelo esisheshayo endaweni. Ukuguqa ngamadolo, izandla zihamba ngaphansi kwebha. Ubude besikhathi: amasekhondi angu-30.
2. Sidlulela ekugijimeni endaweni ngokuphakama kwamadolo. Amaqhubu abamba izandla. Ubude besikhathi: 1 iminithi.
3. IP - izinyawo ndawonye, ​​izandla phambi kwakho. Sishintsha umlenze wesokudla ngakwesokunene, izandla zihlukene. Siphindela enyaweni endaweni egobile, senza ukotini ngezandla zethu. Isisindo somzimba kumlenze wesokunxele ohlangene. Okokuqala senza okuphindaphindiwe okungama-20 ngezinyawo, bese uphinda ngokwesibili.
4. Sifika emgodini. Umlenze wesokunxele ngaphambili, ngakwesokunxele. Izandla phambi kwakho, njenge-karate. Siphakamisa idolo lomlenze wesokudla esifubeni, ngenkathi senza ukunyakaza ukudonsa ngezandla zethu. Umzimba uphonswa kancane phambili. Senza ukuphindaphinda okungama-30 ngezinyawo, bese uya kokubili.
5. I-IP - imilenze ibanzi kunamahlombe, izingalo ziyancipha ngokukhululeka. Senza i-jump - sisakaza imilenze yethu eceleni, siphakamise izandla zethu phezulu. Enye ukujula - imilenze ibuyela ku-FE, izingalo ziyahla. Senza okuphindwe kabili.
6. Khona-ke sigweba kathathu, izandla zicindezelwa esifubeni, ku-squat yesithathu sabeka eceleni izinyawo zethu. Ukuhlala okuyisithathu kanye nomlenze wokukhipha umlenze kwenziwa nge-akhawunti eyodwa, okungukuthi, ngemva kokuphindaphinda izikhathi ezingu-20, kubalulekile ukuhlala phansi izikhathi ezingu-60 kanye no-20 kuya ohlangothini. Ungakwazi ukuphula inani lezinombolo ngezindlela ezimbalwa.
7. Ukuma okukhulu, amadolo aphethwe kancane, izandla phambi kwakho. Sishaya ngokubaluleka okuvela ngezansi, ngenkathi senza indawo encane. Beat - okunye okunye esikhundleni kwezinyawo zombili. Senza lo mzuzu okwesikhashana, bese uphumula imizuzwana engu-20, bese wenza indlela yesibili ngomzuzu.
8. Sithatha umgibeli - imilenze ibanzi kunamahlombe, amadolo aphelile, kukhona ukungezwani emhlane nasemilenzeni. Izandla phambi kwakho, sebenzisa imivimbo eqondile ngokunyakaza okulula komzimba. Ubude besikhathi: 1 iminithi.

Lawa kwakungama-cardio noma ama- breathing umzimba wokushisa amafutha. Mhlawumbe uqaphele ukuthi empeleni udla i-oksijini okuningi kunokujwayelekile. Manje ake siqale ukuqeqeshwa kwamafutha okushisa ikakhulukazi kumaphephandaba.

1. I-IP - ilele phansi, imilenze iguqa ngamadolo, izandla zikhiye ngemuva kwekhanda. Sikhuphuka emadolweni ethu, sizizwa sinezinkinga emaphephandabeni, siphefumula emadolweni ethu. Ukuphindaphinda okungu-15.
2. I-PI iyafana, kepha izandla ziqondile emzimbeni. Siqeda isiteji phansi, izandla zifinyelela ezithende. Kuzo zonke izinto ezithinta isandla emlenzeni, siphumelela. Ukuphinda okuphindwe kabili.
3. I-IP - ilele phansi, izandla ngemuva kwekhanda. Siphakamisa imilenze nge-90⁰, sidabula ikhanda ngekhanda lisuka phansi bese senza izinyawo ezincane ngezinyawo zethu. Senza izikhathi ezingu-15.
4. I-IP - ilele phansi, amadolo egobile, izandla phambi kwakhe. Senza ukukhuphuka okuncane, kanti izingalo zihamba phakathi kwemilenze. Ukuphindaphinda okungama-20.