Hamba ungenamikhono! I-Arm Toning Exercises

-Delile

• Zama lezi zeluleko zokuzivocavoca ngengalo ezingaphezulu zezingalo eziqinile, eziqinile. Lezi zivivinyo zizokwenza ukuthi ubukise izingalo zakho ezithambile ngezingubo zokubhukuda, amahembe angenamikhono nezingubo.
• Okunye ukuvivinya i-toning ingalo nge-cardio ukuze uthole izindlela zokujima ezingcono kakhulu.
• Hamba ungenamikhono! Ukuhlanganisa Izindlela Zokuzivocavoca
• Hlanganisa ukuzivocavoca kwengalo ephezulu nemizila yokuzivocavoca yesinyathelo somphumela omkhulu - nezingalo eziqinile nezingamathoni.
• Hamba ungenamikhono! Ukuzivocavoca kweCardio & Upper Arm
• Ngingazithola kanjani izinzuzo ezinkulu zokuhlanganisa imikhuba yokuzivocavoca ye-cardio nokuzivocavoca amandla engalo yami kanye nemikhuba yokuqinisa izingalo?
• Amathiphu weCardio Blast Fitness
• Ngokuhlanganisa imikhuba yokuzivocavoca amandla engalo nalezi zinyathelo zokuzivocavoca ze-cardio, uzobe ukhombisa izingalo ezibaziweyo ezimangalisayo unyaka wonke!
• Buyekeza kwe-

Zama lezi zeluleko zokuzivocavoca ngengalo ezingaphezulu zezingalo eziqinile, eziqinile. Lezi zivivinyo zizokwenza ukuthi ubukise izingalo zakho ezithambile ngezingubo zokubhukuda, amahembe angenamikhono nezingubo.

Izikhali: Isikhathi esiningi sonyaka sizigcina zivikelekile ngokuphephile, ezihemeni zethu ezinemikhono emide, kumajakethi nakumajezi. Woza isikhathi sasehlobo, kepha, ngubani ongafuni izingalo namahlombe angazizwa ekhululekile ukubukisa ngawo, kungaba ngamathangi, amasudi okubhukuda noma phezulu, okunesitayela se-halter?

Izindaba ezinhle mayelana nezikhali okungenzeka ukuthi bezilala ebusika izinyanga ukuthi ungakwazi ukuzitholela ithoni futhi zilungele isizini ngokushesha okukhulu, Umumo amathiphu amabili okuqina:

1. ukuzivocavoca kwengalo okwandisa amandla kanye ne-toning ngokwakha imisipha, futhi
2. ukuqhumisa amafutha, ukushisa imishanguzo ye-cardio Workout ukunciphisa ungqimba lwamafutha azungeze imisipha, ukuze ubone ukuma kwawo.

Okunye ukuvivinya i-toning ingalo nge-cardio ukuze uthole izindlela zokujima ezingcono kakhulu.

Ukukusiza ukuthi ufeze izinhloso zakho zokuzivocavoca kwengalo engenhla, sibhalisele omunye wezingqwele zesikhathi sonke, umdali we-step-aerobics u-Gin Miller. Imikhuba yakhe yokushaya inhliziyo, ebaza ingalo yokuzivocavoca ngeyesinye isinyathelo sokuvivinya umzimba ngokuzivocavoca umzimba namandla engalo, futhi ungakwenza lokhu kuzivocavoca ekhaya.

"Ukuzivocavoca umzimba wonke - i-cardio namandla," kusho uMiller. "Kulezo zinsuku lapho uthi, 'Anginaso isikhathi sokuzivocavoca,' lokhu kuwukuzivocavoca kwakho." Konke okudingeka ukwenze isekethe eyodwa yalokhu kuzivocavoca: imizuzu engu-15. Yenza ama-circuits engeziwe njalo uma umgomo wakho uwukufinyelela izinga eliphezulu lokuqina noma ukunciphisa amafutha omzimba kakhulu.

Uzoqaphela ukuthi izivivinyo zokuthambisa ingalo azihambelani nokuzivocavoca okudala; kunokuba ukhombe iqembu ngalinye lemisipha ngokwehlukana, uzosebenza amaqembu emisipha amaningi ngasikhathi sinye. "Ngikhetha ukuqeqesha umzimba womuntu ngendlela ohamba ngayo empeleni," kusho uMiller. "Uthuthukisa amandla nokuguquguquka, futhi ulungiselela umzimba wakho izimo eziphuthumayo ezincane ezivela njalo."

Ngaphambili ekwehliseni amafutha, khumbula ukuthi udinga ukushisa ama-calories amaningi kunalawo owadlayo. Ngakho-ke ngaphezu kokuhlanganisa lokhu kuvivinya kwengalo engenhla nezinye izindlela zokujima, kungase kudingeke ukuthi uphinde uhlole imikhuba yakho yokudla.

Ekhasini elilandelayo, thola amathiphu amaningi wokuzivocavoca umzimba, ukuze ukwazi ukuhlanganisa ukuzivocavoca izingalo nezinyathelo zokuzivocavoca ukuze wandise izinzuzo zakho zokuzivocavoca - futhi uzizwe uqinisekile futhi ubukeka umuhle ezingutsheni zakho ezingenamikhono!

[iheda = Iya ungenamikhono! Landela amathiphu omumo womzimba wemikhuba emihle yokuzivocavoca ingalo.]

Hamba ungenamikhono! Ukuhlanganisa Izindlela Zokuzivocavoca

Hlanganisa ukuzivocavoca kwengalo ephezulu nemizila yokuzivocavoca yesinyathelo somphumela omkhulu - nezingalo eziqinile nezingamathoni.

Landela ukujima kuka-Gin Miller kwe-arlo toning futhi nakanjani uzozizwa uqiniseka kuzo zonke izingubo zakho zasehlobo. "Uzoba nemisipha emide, emincane, eqinile ezoqina, ikwazi ukubekezela futhi ithambekele," kusho uMiller. Okuhle kunakho konke, ukuthola le miphumela yengalo, akudingeki unikele ngamahora namahora alezi zinsuku zasehlobo ezikhazimulayo.

Uhlelo

Ukuzivocavoca okulandelayo kwesifunda kuthatha imizuzu eyi-15 ukuqedela isikhathi esingu-1 ukudlula. Uzoshintshanisa isethi engu-1 yokuzivocavoca kwamandla engalo (izimpinda ezingu-8-15, ezithatha amasekhondi angu-30 ukuya kuminithi elingu-1) nemizuzu engu-2 yokunyathela. Ungenza noma yiziphi izinyathelo noma zonke izinyathelo ezichazwe ku- "Cardio Blast."

Ukuqala

Kabili ngesonto yenza amasekethe wokuzivocavoca ingalo ayi-1-3, kuya ngesikhathi sakho kanye nezinga lakho lokuqina. Thatha okungenani izinsuku ezimbili zokuphumula phakathi kokusebenza kwesifunda. Uma usunezinyanga ezi-3 noma ngaphansi, qala ngomjikelezo o-1. Qhubekela ku-2 uma usunethezekile ngokuzivocavoca kokuqina kwengalo kanye nokunyathela okuyisisekelo. Uma ungumuntu ozivocavoca umzimba njalo, yenza okungenani amasekethe ama-2 iseshini ngayinye. Uma unesikhathi esifushane, yenza isiyingi esingu-1 bese ukhetha eminye yezinyathelo eziqine kakhulu ohlwini lwethu, njengokuthi Runs noma Over the Top.

Ukufudumala nokupholisa

Qala futhi uqede izindlela zakho zokuzivocavoca ngephethini eyisisekelo yokunyathela okungenani imizuzu engu-5: Ngena epulatifomu ngonyawo lwakho lwesokudla, bese kwesobunxele. Yehla phansi ngonyawo lwakho lwesokudla, bese kwesokunxele. Njalo ngemizuzwana engama-30, shintsha umlenze wakho wokuhola. Qedela ukuzivocavoca umzimba kwakho ngokwelula amaqembu akho amakhulu emisipha, kufaka phakathi amathanga akho, izinqe, amathole, umqolo, amahlombe nezingalo. Bamba ukwelula ngakunye amasekhondi ayi-15-20 ngaphandle kokushaya.

Isisindo

Sebenzisa ama-dumbbell angu-3 kuya ku-5-pound esandleni ngasinye ukuze uthole ukunyakaza kwengalo engenhla okubandakanya izisindo.

Manje njengoba usunemithambo yokuzivocavoca ingalo phansi, iya ekhasini elilandelayo ukuthola imizila yokuzivocavoca ehlangene ukuze wandise ukujima kwakho kwe-cardio.

[iheda = Hlanganisa imizila yokuzivocavoca ye-cardio nokuvivinya amandla engalo uhambe ungabi namikhono.]

Hamba ungenamikhono! Ukuzivocavoca kweCardio & Upper Arm

Ngingazithola kanjani izinzuzo ezinkulu zokuhlanganisa imikhuba yokuzivocavoca ye-cardio nokuzivocavoca amandla engalo yami kanye nemikhuba yokuqinisa izingalo?

Nawa amathiphu amaningana wokuqina ongawalandela, ahlanganisa i-cardio nemikhuba yakho yokuzivocavoca ingalo ephezulu ukuze uvuselele izinga lokushaya kwenhliziyo yakho ngenkathi uqopha izingalo zakho.

Amathiphu weCardio Blast Fitness

Uma uke wathatha isigaba sesinyathelo, ezinye noma zonke lezi zindlela zokujima zingase uzazi. (Uma kungenjalo, ukuphindaphinda nesigqi salezi zinyathelo kwenza kube lula ukulandela.) Nakhu ukunyakaza ozokwenza imizuzu emi-2 phakathi kwesethi ngayinye - gxila kokukodwa noma uwahlanganise.

1. Ukuphakamisa amadolo okuphindayo okuphindayo
   Ngena ekhoneni elingakwesokudla lesinyathelo ngonyawo lwesokudla, uphakamisa idolo langakwesokunxele. Yehla phansi ngonyawo lwesobunxele bese uphinda ekhoneni elingakwesokunxele. Buyela ekhoneni elingakwesokudla wenze ukukhuphuka kwamadolo okulandelanayo oku-3 (okwaziwa njengokuphindayo). Buyela ekuphakamiseni idolo elilodwa bese wenza okuphindaphindayo kwelinye ikhona. Qhubeka nokushintshana.
2. I-V-step enamajekhi amandla angu-3
   Hamba ube banzi bese ungena ngaphambi kweplatifomu ngonyawo lwesokudla, bese ubanzi futhi ukhuphukele endaweni yesikhulumi ngonyawo lwangakwesokunxele. Yehlela phansi phansi ngonyawo lwesobunxele, bese uletha unyawo lwesokudla phansi ukuhlangabezana nesobunxele. Yenza ojacks aba-3 phansi. Phinda.
3. Amaphaphu angemuva ashintshanayo
   Yima phezu kwesinyathelo enkabeni yesikhulumi. Jikela emuva ngonyawo lwesokudla, uthinte ibhola lonyawo phansi. Bese ugoqa enye indawo ngonyawo lwesobunxele. Qhubeka nokushintshana.
4. Iyagijima
   Esikhundleni sokunyathela, gijima phezu kwesitebhisi ngonyawo lwesokudla, bese kwesokunxele. Ngemuva kwalokho yehla ngonyawo lwesobunxele ulandelwe kwesokudla.
5. Jika isinyathelo
   Hamba phambi kweplatifomu unyawo lwesobunxele ekhoneni lesokunxele, unyawo lwesokudla ekhoneni elingakwesokudla. Yehla phansi ngonyawo lwesobunxele, ujike ubheke eceleni ukuze unyathele. Bese uthepha unyawo lwesokudla phansi. Phinda isinyathelo sokujika, ukuphenduka okushintshanayo. Ukuze ukhulise ukuqina, gxumela phezulu kwesitebhisi bese ugxumela phansi ngenxa yokuthepha.
6. Ngaphezulu
   Ukuma ngohlangothi lwakho lwesokudla emsamo, khuphuka ngonyawo lwesokudla; khuphula unyawo lwesobunxele phezulu bese ugxumela esitebhisini ngonyawo lwesokunxele, uphakamise idolo lakwesokudla. Yehlela phansi kolunye uhlangothi ngonyawo lwesokudla, bese kwesokunxele. Phinda, ubuyela ngaphezulu kwesinyathelo.

Ngokuhlanganisa imikhuba yokuzivocavoca amandla engalo nalezi zinyathelo zokuzivocavoca ze-cardio, uzobe ukhombisa izingalo ezibaziweyo ezimangalisayo unyaka wonke!

Buyekeza kwe-