Imiphumela enkulu, isikhathi esincane

-Delile

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Uma ubheke ukuthola imiphumela encomekayo ekusebenzeni kwakho kwasekhaya ngaphandle kokwengeza isikhathi esengeziwe, sinesixazululo esilula nesisheshayo: Qala ukusebenzisa amathuluzi okulinganisa, njenge-wedge, i-foam block noma idiski egcwele umoya. Ngokuhlanganisa ukuhamba kwe-dumbbell nemishini ye-cushy, wandisa inselelo yokuzivocavoca kanye nenzuzo.

Kungenxa yokuthi uma ungena endaweni engazinzile, umzimba wakho kufanele usebenze ukuze uhlale ulinganisile - ngakho-ke ngokwemvelo uthola imisipha eminingi kunaleyo oqonde kuyo. Ukuqinisa le misipha yokuzinza (ama-quadriceps, ama-hamstrings, ama-hips angaphezulu, amathanga angaphakathi kanye nemisipha eyinhloko isebenza kakhulu uma umile ethuluzini lokulinganisa) kunciphisa ingozi yokulimala futhi kukusiza ukuthi wenze imisebenzi yansuku zonke kalula. Futhi, uzobukeka unciphile futhi uqoshwe ngokwengeziwe kusuka ekhanda kuye ozwaneni.

Ngaphezu kwama-dumbbells, uzodinga izingcezu ezintathu zemishini yokulinganisela ukwenza lolu hlelo, olwenzelwe thina kuphela nguCharleene O'Connor, umqeqeshi womuntu siqu oqinisekisiwe nomqondisi wokuqina komzimba eClay, iklabhu yokuqina yomzimba eNew York City: igwebu I-BodyWedge21; i-Xerdisc eyinubby, egcwele umoya; kanye ne-Airex Balance Pad ethambile. Uma ufuna ukutshala kucezu olulodwa lwensiza, khetha iBodyWedge21 (sebenzisa ukuphela okuphansi lapho kunconywa idiski noma ibhalansi). Noma ungathengi lutho nhlobo: Ukuqala, ungenza okuningi kwalokhu kuhamba endaweni engazinzile njengokhukho lombhede. Yenza lokhu kuvivinya umzimba ngokuqhubekayo njengoba kunqunyelwe futhi uzothola umzimba omzimba ocijile, onamandla ngaphandle kokushiya ikhaya - nangesikhathi esincane, ukuqala.

Imihlahlandlela yokuzivocavoca

Yenza lokhu kuvivinya umzimba kabili ngeviki unezinsuku ezi-1 noma ezi-2 ungekho phakathi. Qala ngamasethi amabili we-10-15 reps yokuhamba ngakunye ngokulandelana okubalwe, uphumule imizuzwana engama-60 phakathi kwamasethi. Uma usulungile, ungathuthukela kumasethi angu-3 noma ukhuphule isisindo sakho ngokwanele ukuze uphonsele inselelo imisipha yakho ngaphandle kokuphazamisa ibhalansi yakho.

Kulungele

Qala ngokumasha noma ngokugijima endaweni imizuzu emi-5. Noma gxuma intambo imizuzu emi-5 usebenzisa ukushova isibhakela. Ngemuva kwalokho, yenza ama-hops ohlangothini nohlangothi - unyawo ngalunye ngesikhathi - ukufudumeza amaqakala akho. Ekugcineni, yima uqonde kwelinye lamathuluzi ebhalansi bese uphakamisa unyawo kancane, uzulazule izikhathi ezingama-20 ohlangothini ngalunye. Bese wenza okufanayo ngolunye unyawo.

Yehlisa umoya

Qedela ukujima kwakho ngokwelula imisipha yakho emikhulu, ubambe ukunwebeka ngakunye imizuzwana engama-30 ngaphandle kokugxumagxuma.

I-Cardio Rx

Zimisele ukwenza imizuzu engama-30-45 yokuzivocavoca kwe-aerobic izinsuku ezingu-3-5 ngeviki, wenza inhlanganisela yokuqeqeshwa okuzinzile nokwesikhashana ukuze uphonsele inselelo isimiso sakho senhliziyo nemithambo yegazi futhi ushise amakholori engeziwe. Ngemibono yokuthi ungakhuphula kanjani ukusha kwekhalori ekhaya, bona i- "Imiphumela Esheshayo ye-Cardio."

Isiqalo Rx

Uma ungazange uqeqeshe amandla ezinyangeni ezi-3 noma ngaphezulu noma ungakaze usebenzise amathuluzi okulinganisa noma wenze lezi zivivinyo ze-dumbbell ngaphambilini, vele wenze lokhu kuzivivinya ume phansi ngaphandle kwamathuluzi ebhalansi, njengoba kuyaliwe.

Lapho usufunde ifomu elifanele kanye nokuqondanisa noma uzizwa ungagcina ibhalansi yakho endaweni engazinzile, qhubekela phambili ekwenzeni isethi eyodwa yokuzivocavoca phansi ne-1 isethwe kumathuluzi wokulinganisela ngaphandle kwama-dumbbells. Ngemuva kwamaviki angu-3-4, kufanele ukwazi ukuwenza wonke umsebenzi usebenzisa yonke imishini njengoba kunqunyiwe.

Ithuluzi lokulinganisa elingu-6 akufanele lenziwe

Ukuze uthole ukuphepha nemiphumela ethuthukisiwe, gwema lawa maphutha lapho usebenzisa noma iyiphi ingxenye yemishini esele.

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