Hlaziya amandla akho okutshisa iKhalori

Umxholo

• ISEKELA A
• ISEKELA B
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IBHODI EPHELELEYO YOMZIMBA (imizuzu engama-20)

Esi siqhelo sokukrola ngamandla kukunceda ukuba ufumane ukonyusa isigxina semetabolism ngokwakha izihlunu, kodwa ikwagcina ikalori yakho yexesha lokwenene itshise phezulu-ukuze ufumane okona kulungileyo kuwo omabini amazwe. Eyilwe ngu-Erica Miller, umqeqeshi wase-Atlanta, eGeorgia, lo msebenzi uhlasela zonke izihlunu zakho ezinkulu kwiklip ekhawulezileyo-uya kuphumla imizuzwana engama-20 phakathi kweeseti. Indlela yokwenza

Uzakufuna ibhola yeepilisi ezi-6 kunye nokuhamba ngezinyuko. Ukuzifudumeza imizuzu emi-5 ngokunyuka usihla ngezinyuko, emva koko yenza isekethe A kabini ilandelwe ziiseti ezimbini zesekethe B. Phumla imizuzwana engama-20 phakathi kokuzilolonga kunye nemizuzwana engama-60 phakathi kweesekethe. Phola ngokuhamba imizuzu emi-5.

ISEKELA A

Umtya webhola kathathu

(amanyathelo amathathu)

Isebenza imilenze, i-butt, kunye ne-abs

Yenza ezi zinto zintathu zibuyela umva umva:

1. Ukuhamba kwamaphaphu ngokujija:

Bamba ibhola yeza ngezandla zombini phambi kwakho kumphakamo wesifuba. Lunge phambili ngomlenze wasekhohlo, uqinisekise ukuba idolo lasekhohlo lihlala phezu kweqatha lasekhohlo. Gcina umqolo wakho uthe tye, jija i-torso kwaye uhlise ibhola ukuya ngaphandle kwe-hip yasekhohlo [eboniswe ngasentla]. Phakama ubuyele ukuqala kwaye ujikeleze phambili ngomlenze wasekunene kwaye uyihlise ibhola ngasekunene. Yenza imiphunga emi-2 kumlenze ngamnye.

2. Ukubetha kwentliziyo:

Bamba ibhola yeyeza phezulu ngezandla zozibini, iingalo zithe nkqo, kwaye ujonge phambili ngomlenze wasekhohlo ukuze ithanga lasekhohlo lingqamane nomgangatho [kuboniswe ngezantsi]. Phakama uye ezantsi kwakhona (sukubuya umva ukuqala). Yenza ii-pulses ezi-4, emva koko utshintshe imilenze kwaye uphinde.

3. Abantu abanyuka iintaba:

Ngena kwindawo yeplanga, izihlahla zilungelelaniswe phantsi kwamagxa (okanye ubeke izandla kwibhola yeyeza). Zisa idolo lasekunene engalweni yakho yasekunene [eboniswe ngezantsi], emva koko, ngokuhamba kakuhle, tsiba idolo lasekhohlo phezulu kunye neenyawo zasekunene umva ukugqibezela i-1 rep. Yenza i-4 reps.

Phinda olu landelelwano ngamaxesha angama-6 ngaphandle kwekhefu ukugqiba isethi ye-1, phumla imizuzwana engama-20, uze uqhubele phambili kwi-Shuffle kunye ne-squat.

4. Shuffle kunye ne-squat

Isebenza imilenze kunye nempundu

Ngena kubume beembaleki ngeenyawo ububanzi bamagxa (okanye naphina apho uziva ulungelelene kakhulu), amadolo agobileyo, isifuba sijinga phambili kancinane, kunye neengalo ezikhululekileyo emacaleni akho okanye phambi kwakho. Khuphela ekunene kangangeemitha ezingama-30 [A - eboniswe ngezantsi ekhohlo], emva koko ubuyele kwindawo yakho yokuqala. Yima ngeenyawo ububanzi be-hip-width ngaphandle kwaye u-squat de amathanga ahambelane nomgangatho. Ukubeka izandla zakho esinqeni, tsiba uye phezulu [B - kuboniswe ngezantsi ngasekunene], umhlaba ngokuthambileyo, kwaye ubuyele kwisikwere. Ngaba u-5 uyaxhuma.

Phinda yonke intshukumo amaxesha ama-6 ngaphandle kokuphumla ukugqiba iseti eyi-1, phumla imizuzwana engama-20, emva koko uqhubeke nokufaka i-Squat kunye nokutyhala.

5. I-squat-thrust kunye ne-push-up

Isebenza i-butt, i-abs, kunye nesifuba

Ukuma iinyawo ezinqeni ububanzi ububanzi, gobisa ubeke izandla zakho phantsi ngqo phambi kweenyawo zakho. Xhumela iinyawo umva kwiplanga, yenza i-push-up [eboniswe ngezantsi]; thoba emadolweni akho ukuba kuyimfuneko. Tsibela iinyawo zakho phezulu phezulu ezandleni zakho kwaye ume ukuze ugcwalise i-1 rep. Yenza i-10 reps.

6. Ukunyuswa kweplanga

Umsebenzi we-abs, umva ongezantsi, kunye ne-glutes

Zibeke kumgangatho osezandleni zakho (ngokuthe ngqo phantsi kwamagxa) neenzwane. Ikhontrakthi ye-abs yakho ukuze umzimba wakho womelele kwaye ulungelelaniswe ukusuka entloko ukuya kwizithende. Ukugcina umlenze wakho wasekunene uthe nkqo, uwuphakamise uphume emhlabeni ngeesentimitha ezimbalwa [eziboniswe ngezantsi]. Umlenze ongezantsi ukuthinta iinzwane zakho phantsi, phakamisa kwakhona, kwaye uphinde.Yenza i-10 iphakamisa, emva koko tshintsha imilenze ukugqiba ukuseta.

ISEKELA B

1. Inyathelo-squats

Isebenza imilenze kunye nempundu

Ukuma phambi kwezinyuko zokubhabha, beka unyawo lwakho lwasekhohlo kwinqanaba lokuqala okanye lesibini ukuze idolo lakho lasekhohlo ligobe i-90 degrees. Phakama uye kwinyathelo, uze ugobe idolo lasekhohlo uze uchukumise unyawo lwasekunene ezantsi phantsi ngokufutshane, yolula umlenze wasekhohlo kwakhona uze uphinde. Yenza i-25 reps, emva koko utshintshe amacala ukugqiba ukuseta.

2. Izinyuko zibaleka

Isebenza imilenze kunye nempundu

Baleka unyuke usehla ngezinyuko ude unyuke (uze wehle) izitepsi ezingama-50 zizonke. 3. Iinyawo ezikhawulezayo

Isebenza imilenze, kunye neempundu

Usebenzisa nje isiteji sokuqala, nyuka ngenyawo lasekunene, phezulu ngasekhohlo, ezantsi ngasekunene nangasezantsi ngasekhohlo ngokukhawuleza. Yenza i-15 reps (phezulu, phezulu, ezantsi, ezantsi yi-1 rep). (Guqula umlenze okhokelayo ngalo lonke ixesha uqhuba isekethe.)

4. Tsiba kwaye utyhale

Isebenza imilenze, i-butt, isifuba, kunye ne-abs

Ukuma phambi kwezinyuko, tsiba uye kumhlaba ngokuthambileyo ngeenyawo zokuqala. Gxumela umva ezantsi, emva koko uphumle izandla kububanzi begxalaba ngaphandle kwinqanaba lokuqala okanye lesibini, xhuma iinyawo zakho ngasemva ukuze ungene kwindawo yeplanga, kwaye wenze i-push-up. Buyela emva kukuma, kwaye uphinde ulandelelwano amaxesha ali-10.Phinda kabini (imizuzu engama-45)

Okwangoku, mhlawumbi uqikelele ukuba ukumka nje kumatshini we-cardio akunako ukuhambisa ikhalori ephezulu ngexesha okanye emva kweseshoni, kodwa oko akuthethi ukuba i-cardio ayizukuhlaziya imetabolism yakho. Isitshixo kukuqina, utshilo uDavid McGarry, umlawuli wempilo yeCooper Aerobics Centre eCraig Ranch eMcKinney, eTexas, owenza le nkqubo. Isicwangciso sakhe sifuna ukuba ugcine inqanaba eliphezulu lomzamo (RPE 7) imizuzu eli-15, uphinde uphinde, kwaye uphinde. Izifundo ezininzi zibonise le nzame inzima, kodwa akunzima kangako ukuba awukwazi ukuyigcina kangangemizuzu eli-15 okanye engama-20- inokuwonyusa kakhulu umva wakho. Enye indlela eqinisekileyo yomlilo yokuhlaziya izinto: ukwahlula iiseshoni zobunzulu obuphezulu kwii-chunks-ezimbini zemizuzu ye-15, nganye yenziwe ngamaxesha ahlukeneyo emini, endaweni yomzuzu omnye wokuzilolonga ngomzuzu-ngokwesifundo esenziwe kwiYunivesithi yaseKansas.Indlela yokwenza

Sebenzisa i-treadmill, ielliptical, okanye ibhayisekile yeqela. Khululeka kwisithuba semizuzu eli-15: Ekupheleni kwemizuzu emi-2, kuya kufuneka ubekwinqanaba onokuthi uligcine komnye u-13. Ngomzuzu veki nganye

5:00-20:00 Tyhila ubunzulu kwi-RPE 7

20:00-25:00 Buyisela kwakhona kwi-RPE yesi-5

25:00-40:00 Ukunyusa amandla kwakhona kwi-RPE 7

40: 00-45: 00 Phola phantsi

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