Hamba ngaphandle komkhono! Ukuzivocavoca ngengalo

Umxholo

• Zama ezi ngcebiso zokuzilolonga ngengalo eyomeleleyo, eqinileyo. Olu qheliselo luya kwenza ukuba uqhayise iingalo zakho ezithoniweyo kwiimpahla zokuqubha, iihempe ezingenamikhono kunye neelokhwe.
• Ukutshintshana kwemithambo ye-toning ingalo kunye ne-cardio yeendlela zokuzilolonga ezifanelekileyo.
• Hamba ungenamikhono! Ukudibanisa iindlela zokuzilolonga
• Hlanganisa ukuzivocavoca ngengalo ephezulu kunye neendlela zokuzilolonga ukuze ufumane isiphumo esiphezulu- kunye neengalo eziqinileyo kunye neetoni.
• Hamba ungenamikhono! I-Cardio kunye ne-Upper Arm Exercise
• Ndingazifumana njani izibonelelo eziphezulu zokudibanisa iindlela zokuzilolonga ze-cardio kunye nokuzilolonga kwengalo yam kunye neendlela zokwenza iitoni?
• Iingcebiso zeCardio Blast Fitness
• Ngokudibanisa iindlela zokuzilolonga ngamandla engalo kunye nezi ndlela zokuzilolonga ze-cardio, uya kube ubonakalisa iingalo ezimangalisayo eziqingqiweyo unyaka wonke!
• Uphengululo lwe

Zama ezi ngcebiso zokuzilolonga ngengalo eyomeleleyo, eqinileyo. Olu qheliselo luya kwenza ukuba uqhayise iingalo zakho ezithoniweyo kwiimpahla zokuqubha, iihempe ezingenamikhono kunye neelokhwe.

Izixhobo: Uninzi lonyaka sizigcina ngokukhuselekileyo phantsi kwengubo, kwiihempe zethu ezinemikhono emide, iibhatyi kunye neejezi. Yiza ngehlobo lasehlotyeni, nangona kunjalo, ngubani ongafuniyo ukuba neengalo kunye namagxa anokuziva ekhululekile ukubonisa, nokuba kukwiitanki, iisuti zokuqubha okanye ishushu, isitayile se-halter?

Iindaba ezimnandi malunga neengalo ekusenokwenzeka ukuba bezihleli phantsi iinyanga zezokuba ungazifumana zithoniwe kwaye zilungele ixesha lonyaka ngokukhawuleza, Imilo Iingcebiso ezimbini zokomelela komzimba:

1. imithambo yengalo eyomeleza ukomeleza kunye nokwenza iitoni ngokwakha izihlunu, kunye
2. i-fat-blasting, i-calorie-burning cardio workout routines ukunciphisa umaleko wamafutha ojikeleze izihlunu, ukuze ubone ukumila kwazo.

Ukutshintshana kwemithambo ye-toning ingalo kunye ne-cardio yeendlela zokuzilolonga ezifanelekileyo.

Ukukunceda ukuba ufeze iinjongo zakho zokuzilolonga ngengalo, sibhalise elinye lamagrafti omzimba wonke, umenzi we-aerobics uGin Miller. Ukumpompa kwentliziyo, ukuqingqa ingalo ukuzilolonga kwesekethe yendlela yokutshintshiselana nge-aerobics kunye nemithambo ephezulu yomzimba kunye nengalo, kwaye ungayenza lo mthambo ekhaya.

"Kukuzilolonga konke-kwi-cardio kunye namandla," utshilo uMiller. "Kule mihla xa usithi, 'andinaxesha lokuzilolonga,' lo ngumsebenzi wakho." Konke okufuneka ukwenze sisiphaluka esinye sokuzilolonga: imizuzu eli-15. Yenza iisekethe ezongezelelweyo rhoqo ukuba injongo yakho kukufikelela kwinqanaba eliphezulu lokufaneleka okanye ukunciphisa amanqatha omzimba kakhulu.

Uyakuqaphela ukuba ukuzilolonga kwengalo akufani nokomelela kokuzilolonga okudala; kunokuba ujolise kwiqela ngalinye lezihlunu ngokwahlukeneyo, uya kusebenza amaqela amaninzi emisipha ngexesha elinye. "Ndikhetha ukuqeqesha umzimba womntu ngendlela ohamba ngayo," utshilo uMiller. "Ukhulisa amandla kunye nokuguquguquka, kwaye ulungiselela umzimba wakho iimeko ezingxamisekileyo ezincinci eziza ngoku rhoqo."

Kwiphepha lokunciphisa amafutha, gcina ukhumbula ukuba kufuneka utshise iikhalori ezingaphezulu kokutya. Ke ukongeza ekuhlanganiseni lo msebenzi wokuzilolonga ngengalo kunye nezinye iindlela zokuzilolonga, kungafuneka uphinde uvavanye indlela otya ngayo.

Kwiphepha elilandelayo, fumana iingcebiso ezongezelelekileyo zokuzilolonga, ukuze ukwazi ukudibanisa umthambo we-toning yengalo kunye nemithambo yenyathelo ukwandisa izibonelelo zakho zokuzilolonga- kwaye uzive uzithembile kwaye ujongeka umhle kwiimpahla zakho ezingenamikhono!

[intloko = Yiya ungenamikhono! Landela iingcebiso zeSimo sokomelela kweendlela ezifanelekileyo zokuzilolonga.]

Hamba ungenamikhono! Ukudibanisa iindlela zokuzilolonga

Hlanganisa ukuzivocavoca ngengalo ephezulu kunye neendlela zokuzilolonga ukuze ufumane isiphumo esiphezulu- kunye neengalo eziqinileyo kunye neetoni.

Landela ukusebenza kukaGin Miller kwithoni yengalo kwaye uya kuziva uzithembile kuzo zonke iimpahla zakho zasehlotyeni. “Uya kuba nezihlunu ezinde, ezibhityileyo, ezomeleleyo eziza kuqina, zomelele kwaye zibe thambileyo,” utshilo uMiller. Eyona nto ibaluleke kakhulu, ukufumana ezi ziphumo zethoni yengalo, awunyanzelekanga ukuba uchithe iiyure kunye neeyure zezi ntsuku zinexesha lasehlotyeni.

Isicwangciso

Umsebenzi olandelayo wesekethe uthatha malunga nemizuzu eli-15 ukugqiba ixesha eli-1 ukugqitha. Uyakutshintshela iseti enye yomthambo wengalo (8-15 ukuphindaphinda, okuthatha imizuzwana engama-30 ukuya kumzuzu om-1) kunye nemizuzu emi-2 yokunyathela. Unokwenza nayiphi na okanye onke amanyathelo okuhamba achazwe kwi "Cardio Blast."

Ukuqalisa

Kabini ngeveki yenza iisekethe zokuzilolonga iingalo ezi-1 ukuya kwezi-3, kuxhomekeke kwixesha lakho kunye nenqanaba lokuzilolonga. Thatha ubuncinane iintsuku ezi-2 phakathi kokusebenza kwesekethe. Ukuba usebenze iinyanga ezintathu okanye ngaphantsi, qalisa ngeesekethe ezi-1. Ukuqhubela phambili ukuya ku-2 xa ukhululekile kwimithambo yokuqina kwengalo kunye nokunyathela okusisiseko. Ukuba wenza umthambo rhoqo, yenza okungenani iisekethe ezi-2 kwiseshoni nganye. Ukuba umfutshane ngexesha, yenza isekethe enye kwaye ukhethe ezinye iindlela zokunyathela ezibukhali kuluhlu lwethu, ezinje ngokubaleka okanye Phezulu.

Ukufudumala kunye nokupholisa

Qala kwaye uphelise iindlela zakho zokuzilolonga ngepatheni yokunyathela esisiseko ubuncinci imizuzu emi-5: Nyathela eqongeni ngonyawo lwakho lwasekunene, emva koko ngasekhohlo. Nyathela phantsi ngonyawo lwakho lwasekunene, emva koko ushiye ekhohlo. Rhoqo kwimizuzwana engama-30, tshintsha umlenze wakho wokukhokela. Gqiba ukuzilolonga kwakho ngokunweba amaqela akho amakhulu emisipha, kubandakanya amathanga akho, iimpundu, amathole, umqolo, amagxa neengalo. Bamba ukolula ngalunye imizuzwana eyi-15-20 ngaphandle kokugxumeka.

Ubunzima

Sebenzisa i-dumbbells ezi-3 ukuya kwezi-5 kwisandla ngasinye kwisandla sokuzivocavoca ngengalo ephezulu ebandakanya ubunzima.

Ngoku ukuba uneengalo zokuzilolonga ezantsi, yiya kwiphepha elilandelayo ukuze ufumane iindlela zokuzilolonga ukuze wandise i-cardio Workout.

[intloko = Dibanisa iindlela zokuzilolonga ze-cardio usebenzise amandla omthambo wengalo kwaye uhambe ungenamikhono.]

Hamba ungenamikhono! I-Cardio kunye ne-Upper Arm Exercise

Ndingazifumana njani izibonelelo eziphezulu zokudibanisa iindlela zokuzilolonga ze-cardio kunye nokuzilolonga kwengalo yam kunye neendlela zokwenza iitoni?

Nazi iingcebiso ezininzi zomzimba onokuzilandela, ezidibanisa i-cardio kunye neendlela zakho zokuzilolonga ngengalo ukuze uhlaziye ukubetha kwentliziyo yakho ngelixa usenza iingalo zakho.

Iingcebiso zeCardio Blast Fitness

Ukuba uke wathatha iklasi yesinyathelo, ezinye okanye zonke ezi ndlela zokuzilolonga zinokuqhelana nawe. (Ukuba akunjalo, ukuphindaphinda kunye nesingqisho sokuhamba kubenza kube lula ukulandela.) Nazi iindlela oza kuzenza imizuzu emi-2 phakathi kweseti nganye-gxila kwinye okanye uzixube.

1. Ukunyuswa kwamadolo okuphindaphindayo
   Nyathela kwikona esekunene yenyathelo ngeenyawo zasekunene, uphakamise idolo lasekhohlo. Nyathela phantsi ngeenyawo lasekhohlo kwaye uphinde kwikona yasekhohlo. Buyela kwikona yasekunene kwaye wenze i-3 yokunyusa idolo ngokulandelelana (eyaziwa ngokuba iyaphinda). Buyela ekunyuseni idolo elinye kwaye wenze okuphindayo kwenye ikona. Qhubeka nokutshintsha.
2. Inyathelo le-V elineejekhi zamandla ezi-3
   Nyathela ububanzi uze uye phambi kweqonga ngonyawo lwasekunene, emva koko ube banzi uze uye eqongeni ngonyawo lwasekhohlo. Yehla uye emgangathweni ngonyawo lwasekhohlo, emva koko wehlise unyawo lwasekunene ludibane ngasekhohlo. Yenza iijacks ezi-3 ezixhuma phantsi. Phinda.
3. Ukutshintsha kwemiphunga ngasemva
   Yima phezu kweqonga embindini weqonga. Lunge umva ngonyawo lwasekunene, ubambe ibhola yonyawo ukuya emgangathweni. Emva koko tshintsha umjingo ngonyawo lwasekhohlo. Qhubeka nokutshintsha.
4. Iyabaleka
   Endaweni yokunyathela, balekela phezulu kwesinyuko ngonyawo lwasekunene, emva koko uye ngasekhohlo. Emva koko tsiba ezantsi ngonyawo lwasekhohlo lulandele ekunene.
5. Jika inyathelo
   Nyathela phambi kweqonga unyawo lasekhohlo kwikona yasekhohlo, unyawo lwasekunene kwikona yasekunene. Nyathela ezantsi ngonyawo lwasekhohlo, ujike ujonge ecaleni ukuya kwinqanaba. Emva koko cofa unyawo lwasekunene emgangathweni. Phinda ujike inyathelo, ujike ujike. Ukonyusa uxinzelelo, tsiba ngaphezulu kwenyathelo kwaye utsibe kwi-insead yomgangatho wokucofa.
6. Ngaphaya kwaphezulu
   Ukuma ngecala lakho lasekunene eqongeni, nyusa ngonyawo lwasekunene; yiza nonyawo lwasekhohlo kwaye utsibe inyathelo ngonyawo lwasekhohlo, uphakamisa idolo lasekunene. Nyathela ezantsi kwelinye icala ngeenyawo zasekunene, emva koko ushiye ekhohlo. Phinda, ubuyele ngaphezulu kwesinyathelo.

Ngokudibanisa iindlela zokuzilolonga ngamandla engalo kunye nezi ndlela zokuzilolonga ze-cardio, uya kube ubonakalisa iingalo ezimangalisayo eziqingqiweyo unyaka wonke!

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