Ubuninzi beziphumo, ixesha elincinci

Umxholo

• Uphengululo lwe

Ukuba ujonge ukufumana iziphumo ezinomtsalane ekusebenzeni kwakho kwasekhaya ngaphandle kokongeza ixesha elongezelelekileyo, sinesisombululo esilula nesikhawulezayo: Qalisa ukusebenzisa izixhobo ezilinganayo, njenge-wedge, ibhloko yegwebu okanye idiski egcwaliswe ngumoya. Ngokudibanisa iintshukumo ze-dumbbell kunye nezixhobo ze-cushy, wongeza umngeni wokuzilolonga kunye nentlawulo.

Kungenxa yokuba xa unyathela kwindawo engazinzanga, umzimba wakho kufuneka usebenze ukuze uhlale ulungelelene - ke ngokwendalo ufumana izihlunu ezininzi kunezo uzijongileyo. Ukomeleza ezi zihlunu zokuzinza (i-quadriceps, i-hamstrings, i-hips ephezulu, amathanga angaphakathi kunye nezihlunu eziphambili zisebenza kakhulu xa umi kwisixhobo sokulinganisa) kunciphisa umngcipheko wokulimala kwaye kukunceda wenze imisebenzi yemihla ngemihla ngokulula ngakumbi. Ngaphezu koko, uya kujongeka ubhityile kwaye uqingqe ngakumbi ukusuka entloko ukuya eluzwaneni.

Ukongeza kwi-dumbbells, uzakufuna izixhobo ezintathu zokulinganisa ukwenza le nkqubo, eyenzelwe thina kuphela nguCharleene O'Connor, umqeqeshi oqinisekisiweyo kunye nomlawuli wempilo eClay, iklabhu yokomelela komzimba eNew York City: igwebu UmzimbaWedge21; i-nubby, i-Xerdisc egcwele umoya; kunye ne-Airex Balance Pad ethambileyo. Ukuba ufuna ukutyala imali kwisixhobo esinye kuphela, khetha iBodyWedge21 (sebenzisa isiphelo esisezantsi xa kucetyiswa idiski okanye ipali yokulinganisa). Okanye ungathengi nto konke konke: Ukuqala, unokwenza uninzi lwezi ntshukumo kwindawo engazinzanga njengekhushini yesofa. Yenza lo msebenzi ngokungaguquguqukiyo njengoko umiselweyo kwaye uya kufumana umzimba omelele, womelele ngaphandle kokushiya ikhaya- kwaye ngexesha elincinci, ukuqala.

Izikhokelo zomsebenzi

Yenza lo mthambo kabini ngeveki kunye neentsuku ezi-1 okanye ezi-2 phakathi. Qala ngeeseti ezi-2 ze-10-15 reps kwintshukumo nganye ngendlela edwelisiweyo, uphumle imizuzwana engama-60 phakathi kweesethi. Xa ulungele, unokuqhubela phambili kwiiseti ze-3 okanye wandise ubunzima bakho ngokwaneleyo ukujongana nemisipha yakho ngaphandle kokuphazamisa ibhalansi yakho.

Shushubeza

Qala ngokumatsha okanye ukubaleka kwindawo kangangemizuzu emi-5. Okanye tsiba intambo imizuzu emi-5 usebenzisa ukushixiza kwembethi-manqindi. Emva koko, yenza i-hops ecaleni-kwecala-inyawo enye ngexesha-ukufudumala amaqatha akho. Okokugqibela, yima nkqo kwesinye sezixhobo zokulinganisa kwaye uphakamise unyawo kancinci, ujikeleze amaxesha angama-20 kwicala ngalinye. Emva koko, yenza okufanayo ngolunye unyawo.

Phola

Gqibezela ukuzilolonga kwakho ngokunweba izihlunu zakho ezinkulu, ubambe ukolula ngalunye kwimizuzwana engama-30 ngaphandle kokugxampuza.

ICardio Rx

Nenjongo yokwenza imizuzu engama-30 ukuya kwengama-45 yokuzivocavoca i-aerobic iintsuku ezingama-3-5 ngeveki, ukwenza umxube wokuma okuzinzileyo kunye noqeqesho lokuphumla ukuze ucelomngeni kwinkqubo yakho yentliziyo kunye nokutshisa iikhalori ezininzi. Ukufumana izimvo malunga nendlela yokwenza i-calorie itshise ekhaya, jonga "Iziphumo ezikhawulezayo zeCardio."

Umqali we-Rx

Ukuba awunamandla oqeqeshiweyo kwiinyanga ezi-3 okanye nangaphezulu okanye awuzange usebenzise izixhobo zokulinganisa okanye wenze le mithambo ye-dumbbell ngaphambili, yenza nje lo msebenzi umi phantsi ngaphandle kwezixhobo zokulinganisa, njengoko kuyalelwe.

Emva kokuba ufunde ifom efanelekileyo kunye nokulungelelaniswa okanye uziva unokugcina ibhalansi yakho kwindawo engazinzanga, qhubela phambili ekwenzeni i-1 isethi yokuzivocavoca phantsi kunye ne-1 isethi kwi-balance tool ngaphandle kwee-dumbbells. Emva kweeveki ezi-3 ukuya kwezi-4, kufuneka ukwazi ukwenza umsebenzi wonke usebenzisa zonke izixhobo njengoko kuchaziwe.

Zisi-6 izixhobo zokulinganisa

Ukhuseleko kunye neziphumo eziphuculweyo, ziphephe ezi mpazamo xa usebenzisa nasiphi na isixhobo sokulinganisa.

Uphengululo lwe