Isitulo Imithambo
Xa unesifo seswekile, kubandakanywa umsebenzi womzimba ngosuku ngalunye kubalulekile ekulawuleni iswekile yegazi kunye noxinzelelo lwegazi kunye nokugcina ubunzima obunempilo. Ngethamsanqa, akukho mfuneko yokuba ushiye isitulo sakho ukuze ufumane izibonelelo zokuzilolonga.
Ndizakubona iziphumo?
Iintshukumo onokuthi uzenze usuka kwisitulo esomeleleyo ziphucula amandla entliziyo yakho nemiphunga ukusebenzisana ukunika ioksijini emzimbeni wakho. Ukonyusa inqanaba lomsebenzi wakho kukunceda utshise iikhalori ezininzi kwaye usebenzise i-insulin (eveliswa ngumzimba wakho okanye ithathwe njengamayeza) ngempumelelo ngakumbi.
Imvelaphi ye logobucks logo
Ngaba ndifuna izixhobo zokuzilolonga?
Kuyo yonke le mithambo ilandelayo, uya kufuna isitulo esomeleleyo. Ngomthambo wamandla, uya kufuna ubunzima obuyi-2 ukuya kwi-5-pounds kwisandla ngasinye. Ukuba awunazo iintsimbi zesandla, sebenzisa iitoti ezimbini ezizeleyo zokutya kwi-pantry.
Ukuzilolonga okuphantsi, qalisa ngemithambo yokuguquguquka kwaye wenze nokuba yi-cardio okanye umthambo wamandla, kodwa hayi zombini. Yandisa ubude bexesha lomsebenzi ngamnye ukuya kwimizuzu emi-3-5 kwaye ugxininise ekwenzeni zonke iintshukumo ngokucothayo. Ukuzilolonga kakhulu, yenza yonke imithambo ngolandelelwano olulandelayo, ekufuneka kuthathe imizuzu engama-30-45. Qalisa ngoku -- lungisa, hlala, hamba!
Ingcebiso: Iimbono zokuzilolonga ngaphandle kwesifo seswekile-Oya kuthi ngenene ujonge phambili
Qala ngokuma okufanelekileyo
Landela ezi ngcebiso zokuzilolonga ngaphambi kokuba uqalise i-cardio workout ehleliyo:
- Qinisekisa ukusebenzisa isitulo esomeleleyo ngomqolo ophakamileyo (akukho zitulo okanye izitulo ezisongayo). Hlala emphethweni wesitulo, kwaye ubambe kwicala lesihlalo ngesandla esinye okanye zombini.
- Gcina umqolo wakho uthe tye. Qinisekisa ukuba amagxa akho akhululekile, ehla, kwaye kude neendlebe zakho.
- Gcina isilevu sakho sinxusene nomgangatho. Qinisa okanye ujike izihlunu zesisu sakho ngexesha lentshukumo nganye yomthambo ukukhusela umqolo wakho ongezantsi.
- Ukuba uzinzile kwaye ukhululekile ngeentshukumo, zive ukhululekile ukuhambisa iingalo zakho ukwandisa ukuqina kokuzilolonga kwakho.
Umthambo wokuguquguquka: Uhleli Phambili Gobela
Ngalo lonke ixesha qalisa ngemithambo yokuguquguquka yokuzivocavoca okufutshane okanye ukuzifudumeza. Ukufudumeza umzimba wakho kunye nokuphucula ukunwebeka, unokufuna ukufaka ibhatyi elula ekulula ukuba ungene kuyo.
Uyenza njani i-stretch:
1. Ngemilenze ebanzi, ngokukhawuleza ugobe umqolo wakho phambili, uphonsa i-torso yakho emathangeni akho.
2. Vumela intloko yakho ukuba iphumle kwaye izandla zakho zifike phantsi ezinyaweni zakho. Bamba imizuzwana engama-30 ukuya kwengama-45 kwaye unyuke kancinci umva.
Umthambo wokuguquguquka: Idolo ukuya esifubeni
Uyenza njani i-stretch:
1. Bamba umva wedolo lakho lasekunene kwaye uliphakamisele kwi-torso yakho.
2. Gcina ukuma okude kunye nokuthe tye kwesihlalo. Bamba imizuzwana engama-30, uze uphinde ngomnye umlenze wakho.
Umthambo wokuguquguquka: Ukujikeleza kwe-Ankle
Uyenza njani i-stretch:
Ukusuka kwindawo ehleliyo, phumza i-ankle yakho kwelinye idolo. Biyela iqatha lakho ekunene nasekhohlo, malunga nemizuzwana eyi-10 kwicala ngalinye. Phinda wenze elinye iqatha.
Ingcebiso: Ungakwazi kwakhona ukukhomba kwaye uguqule iinzwane zakho zokongezwa okongeziweyo kunye nokomelezwa kwamaqatha akho.
Umthambo wokuguquguquka: Hlala kwaye ufikelele
Uyenza njani i-stretch:
1. Ngamadolo kunye kunye nomqolo wakho mde kwaye uphakanyisiwe, yandisa ingalo enye ngqo ukuya kwisilingi.
2. Yolula kunye ne-torso yakho, ufikelele phezulu kangangoko kunokwenzeka ngesandla esinye.
3. Jonga phezulu kwisandla sakho ukongezwa okongeziweyo entanyeni nasemagxeni. Bamba imizuzwana emi-5-10, uze utshintshele kwelinye icala. Bamba isihlalo sesitulo ukuze ulungelelane, ukuba kuyimfuneko.
Umthambo wokuguquguquka: Iingalo kunye nemilenze eyongeziweyo
Uyenza njani i-stretch:
1. Hlala kumda ongaphambili wesitulo sakho. I-angle umzimba wakho ukuze umlenze wakho wasekunene ube nenkululeko yokwandisa emva kwakho, ugcine ngokuthe tye ngokusemandleni. Ukuze uzinze, phumla unyawo lwakho lwasekhohlo emgangathweni.
2. Zisa iingalo zifike kubude begxalaba ngelixa ugcina imbambo kunye nezihlunu zesisu zitsaliwe kwaye ziqinile.
3. Jonga phezu kwakho iminwe ephakathi ngaphambili kwaye uthathe i-3-5 yokuphefumla ngokunzulu.
Guqula izikhundla ngokujonga kwelinye icala kwaye wandise umlenze wakho wasekhohlo emva kwakho.
Umthambo weCardio: Umdaniso weTap ehleliyo
Ukuba uhamba ngamandla ngokwaneleyo kangangemizuzu engama-25-30 ngelixa uhleli, unokubila kancinci. Kodwa nokuba isantya sokubila siluncedo emzimbeni wakho. La manyathelo alandelayo aya kuphucula indlela intliziyo yakho nemiphunga esebenzisana ngayo.
Uwenza njani umthambo:
1. Ukusuka kwindawo ehleliyo, qalisa ngamadolo aguqe kwaye iinzwane ziphumle kancinci emhlabeni. Yandisa umlenze omnye kwaye ucofe ngobunono eso sithende phantsi.
2. Emva koko khomba iinzwane uze uzibethele phantsi. Flex unyawo kwaye ucofe isithende emhlabeni kwakhona, uze ubuyisele umlenze kwindawo yokuqala.
Phinda ngomlenze ochaseneyo kwaye uqhubeke utshintshanisa imilenze njengoko ulinganisa ukudanisa kwempompo imizuzu emi-3-5. Gxininisa ekuhambiseni iqatha ngalinye kuluhlu lwalo lwentshukumo njengoko ucofa.
Ukuzivocavoca kweCardio: Ukukhaba kunye nokuqhwaba
Uwenza njani umthambo:
Yandisa umlenze omnye phambili ngokukhaba okugudileyo, okulawulwayo ngelixa uqhwaba izandla malunga nokuphakama kwamagxa. Gxininisa ekusebenziseni izihlunu zamathanga.
Phinda ngomlenze ochaseneyo kwaye uqhubeke utshintshana nemilenze imizuzu emi-3-5.
Ukuzivocavoca kweCardio: Usihlalo uCharleston
Uwenza njani umthambo:
1. Beka i-hips yakho emphethweni wesitulo, kwaye utshintshe imilenze yasekunene nasekhohlo phambili nangasemva. Kwangaxeshanye, thoba iingalo zakho kwiingqiniba uze uzijiwulise ngapha nangapha.
2. Njenge-flapper ye-1920s, shukumisa iminwe yakho kwaye utshintshe indawo yeengalo zakho njengoko uhamba ngolu luhlu lomdaniso.
Qhubeka ukudanisa isitulo kwimizuzu emi-3-5.
Ukuzivocavoca kweCardio: Thepha kwaye ufikelele
Uwenza njani umthambo:
Finyelela phezulu ngengalo enye njengoko unweba umlenze kwicala elinye kwelinye icala. Yolula iincam zakho zeminwe ukuya kwisilingi kwaye wandise ingalo ngelixa usolula umlenze. Gxila kwiintshukumo ezigudileyo, ezilawulwayo kunye nokwenza umgca othe tye ukusuka kwiincapha zeminwe ukuya kwiinzwane zakho.
Amacala atshintshanayo ngelixa ufikelela kunye nokwandisa imizuzu emi-3-5.
Umthambo weCardio: Wipers Windshield
Uwenza njani umthambo:
1. Gquba ngobunono imilenze yomibini ukuya kwelinye icala ngelixa ujikela umzimba wakho ongasentla kwelinye icala. Gcina izandla zakho ('iwindshield wipers') zikwinqanaba lamagxa nengqiniba zigobile.
2. Swive umzimba wakho ongezantsi kunye nomzimba ophezulu kwicala elichaseneyo. Qhubeka utshintshana amacala. Qinisa izihlunu zesisu sakho ukukhusela umqolo wakho njengoko ujikeleza.
Qhubeka nomsebenzi we-3-5 imizuzu.
Ngokwenza umthambo ophantsi, yima apha kwaye uvuyisane nawe. Ukuzilolonga okude, okuqatha ngakumbi, qhubela kwisilayidi esilandelayo.
Ukuzivocavoca ngamandla: I-Bicep Curls
Ukuba ungathanda ukuzilolonga ixesha elide okanye ukonyusa ukuqina, qhubeka ngale mithambo ilandelayo yamandla. Sebenzisa i-2 ukuya kwi-5-pound ubunzima kwisandla ngasinye. Ukuba awunazo ii-dumbbells, sebenzisa iitoti ezimbini ezizeleyo zokutya kwi-pantry. Gxila kwiintshukumo ezigudileyo, ezilawulwayo ukuze usebenze izihlunu zakho kuluhlu lwazo lwentshukumo
Uwenza njani umthambo:
1. Bamba ubunzima obunye esandleni ngasinye, iingqiniba emacaleni akho, kwaye ujike iingalo zakho emagxeni akho kwi-biceps curl. Gcina izihlahla zakho nkqo.
2. Iingalo zehlise kancinci kwaye uphinde. Gcina iingqiniba zakho zijonge emgangathweni, kwaye usebenzise izihlunu zakho ze-bicep ukulawula iintshukumo. Bala u-1, 2 njengoko uphakamisa; 2, 1 njengoko usehla ezantsi. Musa ukubamba iintsimbi ngokuqinileyo, kwaye khumbula ukuphefumla njengoko usenza umthambo.
Yenza ukuphindaphinda kwe-15-20.
Umthambo wamandla: I-Tricep Press
Uwenza njani umthambo:
1. Ngobunzima kwisandla esinye, yandisa ingalo phambi komzimba wakho kumphakamo wamagxa. Xhasa ingqiniba ngesinye isandla.
2. Hambisa ubunzima phezulu kwaye ubuyele ehlombe lakho, ugxininise kwi-tricep muscle ngasemva kwengalo yakho. Kancinci ukunciphisa ubunzima kwindawo yokuqala. Bala u-1, 2 njengoko uphakamisa isandla; 2, 1 njengoko uyithoba.
Phinda ngenye ingalo. Yenza ukuphindaphinda kwe-15-20 ngengalo nganye.
Umthambo wokomelela: Amagxa aphakamisa
Uwenza njani umthambo:
1. Ngobunzima kwisandla ngasinye, yolule iingalo zakho zijonge emgangathweni iintende zijonge ngaphakathi.
2. Zisa iingalo zakho ngokucothayo uzinyuse, uphakamise izandla zakho ukuya malunga nobude begxalaba ukuya kwinani elingu-1, 2. Emva koko thoba izandla ngokucothayo ukuya kwinani lika-2, 1. Qinisekisa ukuba awuphakamisi phezulu kakhulu; gcina amagxa akho phantsi kwaye ukhululekile, intamo yakho iqonde kwaye isilevu sakho sihambelana nomgangatho.
Yenza ukuphindaphinda kwe-15-20.
Umthambo wokomelela: Ukukhaba kunye nekhontrakthi
Uwenza njani umthambo:
Ukusuka kumda wangaphambili wesihlalo, yandisa imilenze yakho ukusuka kumalungu e-hip. Zama ukuhlala umde kunye ne-torso yakho iphakanyisiwe njengoko uguqula imisipha yethanga. Ukuba kunokwenzeka, phakamisa idolo lomlenze owandisiweyo ngaphezu kwedolo lomlenze ogobileyo. Phinda ngomlenze ochaseneyo.
Qhubeka ukhaba, utshintshanisa imilenze, imizuzu emi-3-5.
ubusi obosiweyo bbq isosi
Umthambo wamandla: iToner yeHip kunye neThanga
Uwenza njani umthambo:
1. Bamba emacaleni esitulo kwaye wandise imilenze yakho phambi komzimba wakho iinyawo zakho zithe tyaba phantsi.
2. Vula imilenze yakho kwi-V shape kwaye uthinte izithende zakho phantsi, usebenzisa imisipha emathangeni akho angaphakathi kunye nezinqe zangaphandle. Gxininisa kwakhona ekuboniseni kunye nokuguqula iinyawo zakho kumalungu e-ankle.
Phinda 15-20 amaxesha.
Ingcebiso: Kusenokuba luncedo ukungqiyama kancinci esitulweni. Qinisekisa ukuba ugcine izihlunu zakho zesisu ziqinile kwaye zikhontrakthi ukuxhasa umqolo wakho ophantsi. Beka umcamelo omncinci phantsi komqolo wakho ophantsi ukuze ufumane inkxaso eyongezelelweyo, ukuba kuyimfuneko.
Ezona ziQhamo zilungileyo nezimbi kakhulu xa unesifo seswekile
