I-Cardio kunye nobunzima kwiTone Underarms

Umxholo

• 1. Ukukhupha
• Uhlengahlengiso
• 2. Ikati-inkomo
• 3. Inja ejonge ezantsi
• 4. Ukushicilelwa kweTriceps
• 5. Ulwandiso lweeTriceps
• 6. Ucinezelo lwesifuba
• 7. I-Bicep curl
• 8. Idipsi yebhentshi
• 9. Ukucinezelwa kweetrikhi
• 10. Uhleli phantsi
• Umatshini wokutsalwa kwentambo
• Umqolo womqolo
• Iingcebiso zoqeqesho lokuqina
• Iingcebiso zokuzivocavoca kwe-cardio
• Ukuthatha
• I-3 HIIT ihambela ukomeleza izixhobo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukubethelela iingalo zakho ezingaphezulu kunye nendawo ejikeleze amakhwapha akho ngokwenza imithambo ethile kuya kuzomeleza izihlunu zakho. Kodwa ukuphulukana namanqatha angaphantsi kwekhwapha akufuneki ukuba kube malunga nokuphakamisa ubunzima ngaphezulu.

Kukho ukungaqondi kakuhle ukuba unokunciphisa amanqatha kwindawo enye yomzimba wakho ngexesha. Le ngcamango idla ngokubizwa ngokuba "ukunciphisa indawo."

Uninzi lwezifundo lufumene le ndlela ukuba ingasebenzi. Umzekelo, abantu abangama-104 bafumanise ukuba inkqubo yoqeqesho lokumelana neeveki ezili-12 egxile kwiingalo inyuse ukulahleka kwamafutha ngokubanzi, ngaphandle kwempembelelo kwindawo ethile.

Indlela efanelekileyo ngakumbi kukugxila ekulahlekeni kwesisindo ngokubanzi. Unokwenza oku ngokudibanisa zombini umthambo kunye noqeqesho lomthambo kwindlela yakho yesiqhelo.

Nazi izivivinyo ezili-10 ezijolise kwiingalo ezingaphezulu, umva, isifuba kunye namagxa. Ungazidibanisa nezinye iindlela zokuzilolonga, kubandakanya imisebenzi ye-Cardio, yenkqubo yokuzilolonga ngokupheleleyo. Olunye lolu vavanyo alufuni zixhobo, ngelixa ezinye zisebenzisa izixhobo ezincinci.

1. Ukukhupha

Lo msebenzi usebenza izihlunu ezininzi ngaxeshanye, kubandakanya nezo zingalo zakho zingaphezulu, amagxa kunye nesifuba.

1. Qala phantsi. Beka izandla zakho ukuze zibanzi kancinci kunamagxa akho.
2. Beka intloko yakho ukuze ujonge ngqo ezantsi.
3. Yandisa iinyawo zakho ngaphandle kwakho ukuze ube sezinzwaneni zakho.
4. Sebenzisa iingalo zakho ukuthoba umzimba wakho emgangathweni uze ubuye phezulu.
5. Phinda amaxesha amaninzi.

Uhlengahlengiso

Unokwenza i-pushup eguqulweyo ngokuguqa ngamadolo emhlabeni endaweni yeenzwane zakho okanye ngokwenza ukuma kwe-pushup eludongeni.

2. Ikati-inkomo

Esi sikhundla seyoga esolula umzimba wakho kwaye sijolise emqolo nasesifubeni.

Eziluncedo: mat yoga

1. Fika kuzo zone i-mat. Izandla zakho kufuneka zibekwe phantsi kwamagxa akho kwaye amadolo akho kufuneka abe phantsi kwenyonga yakho.
2. Khupha umoya kwaye wandise umqolo wakho kwi-arch (indawo yekati). Intloko yakho kufuneka idibanise ukuze ihambelane nomqolo wakho.
3. Emva koko phefumla kwaye uyeke i-midsection yakho yehle njengoko "uphakamisa" isifuba sakho phezulu, ngomqolo kunye nesisu esijijayo kwicala lomgangatho (indawo yenkomo).
4. Hamba phakathi kwezi zithuba zombini njengoko uthatha umoya, emva koko uphume.
5. Phinda amaxesha amaninzi.

3. Inja ejonge ezantsi

Inja ejonge ezantsi yindawo yeyoga ejolise ezingalweni zakho, ngasemva, ezimpundu, ezinqeni nasemilenzeni.

Eziluncedo: mat yoga, itawuli

1. Qala embindini wemethi, uguqe ngamadolo.
2. Emva koko beka izandla zakho phambi kwakho emethini, ububanzi begxalaba bucala, uqhubeke uye emadolweni nasezandleni (kwakhona indawo yokuqala ikati-nkomo).
3. Ukuziqinisa ezandleni zakho, yolula imilenze yakho ukuze unyuse isinqe sakho kancinci ukuya phezulu eluphahleni.
4. Ukulungelelanisa iinyawo zakho kwaye wandise iinzwane zakho ukukunceda uhlale uzinzile. Vumela ubunzima bakho ukuba babuyele emva esinqeni nasemilenzeni, kunye nasezandleni zakho.
5. Intloko yakho kufuneka ihambelane nomqolo wakho ngqo. Uyakuba kwimo kanxantathu.
6. Bamba esi sikhundla okwemizuzu embalwa ukuba unako kwaye uphume kancinci endaweni ngokuguqula iintshukumo ezenze inja ejonge ezantsi.

Unokuziva ukuba izandla zakho ziyatyibilika ngokuthe chu njengoko utyhala kwimethi yakho yeyoga. Ukuba ukubila ezintendeni zezandla zakho kunegalelo, ukuba netawuli encinci kufutshane kunokunceda.

4. Ukushicilelwa kweTriceps

I-triceps yimisipha engalweni ephezulu. Unokwenza ithoni le misipha ngeendlela ezimbalwa. Enye kukushicilelwa kwe-triceps.

Udinga ubunzima besandla okanye into elula njengetoti yeembotyi ukwenza lo msebenzi.

Eziluncedo: amatye okulinganisa asesandleni sakho

1. Ukubamba ubunzima esandleni ngasinye, hlala phantsi esitulweni kwaye uphakamise iingalo zakho ngaphezulu kwentloko yakho.
2. Bend ngeengqiniba zakho ukuzisa ubunzima kude kube sezantsi kwentloko yakho njengoko uluhlu lwakho lwesindululo likuvumela.
3. Phakamisa iintsimbi ngasemva kwentloko yakho.

Qala ngokwenza iiseti ezimbini zokuphindaphinda ezili-10 ukuya kwezi-15. Phumla malunga nemizuzwana eli-10 phakathi kweeseti.

5. Ulwandiso lweeTriceps

Lo msebenzi uyafana nomatshini wokushicilela we-triceps, kodwa uyenza phantsi okanye ebhentshini.

Eziluncedo: umthambo okanye ibhentshi yobunzima, iintsimbi zasimahla

1. Lala ngomqolo kwaye ubambe ubunzima besimahla. Yibambe ngaphezulu kwegxalaba lakho, ecaleni kwentloko yakho. Gobela engqinibeni ukuze ingalo yakho ibe ziidigri ezingama-90 ingqiniba yakho ijonge esilingini.
2. Yandisa ubunzima obusesandleni sakho phezulu eluphahleni ide ingalo yakho ithi nkqo.
3. Emva koko yibuyisele kwindawo egobileyo kancinci. Yenza lo msebenzi kaninzi kwaye uphinde kwenye ingalo yakho.

Ungasebenza ngengalo enye ngexesha okanye wenze oku kuhamba ngeengalo zombini ngaxeshanye.

6. Ucinezelo lwesifuba

Lo msebenzi usebenza iingalo, isifuba kunye namagxa. Udinga ibhentshi yokuzilolonga kunye nobunzima obulinganayo esandleni sakho ukuze wenze lo msebenzi.

Eziluncedo: Ibhentshi yokuzilolonga, iintsimbi zasimahla

1. Lala ngomqolo ebhentshini.
2. Ukubamba iintsimbi zasimahla, zisa iingqiniba zakho apho umzimba wakho ukhona ebhentshini (hayi ezantsi). Iingalo zakho ezingasentla ziya kuba kwindawo efanayo nawo wonke umzimba ngelixa iingalo ezisezantsi zijongise phezulu eluphahleni.
3. Kancinci phakamisa iingalo zakho kwaye uzise ubunzima kude kube ingalo yakho ithe tye. Sukutshixa iingqiniba zakho.
4. Buyisela ubunzima kwindawo yokuqala kunye neengalo zakho eziguqulweyo kwaye uphinde.

7. I-Bicep curl

Lo msebenzi unokwenziwa uhleli phantsi okanye umile kunye nobunzima basimahla. Kukwakho noomatshini be-bicep curl kwiindawo ezininzi zokuzilolonga, kodwa indawo ayinakuvumela intshukumo yendalo.

Eziluncedo: iintsimbi zasimahla

1. Yima ubambe ubunzima besimahla kwisandla ngasinye neengalo zakho zolulelwe emhlabeni.
2. Cothisa iingqiniba zakho kwaye uzise ubunzima emagxeni akho.
3. Khupha indawo kwaye uzise ubunzima emhlabeni kwakhona.
4. Gcina iingqiniba kunye nezihlahla zilungelelane kulo lonke ixesha lomthambo. Phinda.

8. Idipsi yebhentshi

Lo msebenzi unokwenziwa phantse naphi na, ukusuka kumda wesofa yakho ukuya kwibhentshi yokuzilolonga ejimini.

Eziluncedo: isitulo sokusebenza, isitulo, okanye indawo ephakanyisiweyo

1. Hlala ebhentshini ubeke izandla zakho ebhentshini ecaleni kwesinqe sakho.
2. Bamba umda webhentshi ngeentende zakho ebhentshini kunye neminwe yakho emaphethelweni ayo.
3. Hambisa umzimba wakho ebhentshini uguqe ngamadolo kunye neenyawo kunye.
4. Nciphisa umzimba wakho emgangathweni ngokugoba iingalo zakho de kube iingalo ezingaphezulu zihambelana nomgangatho.
5. Sebenzisa iingalo zakho ukuzibuyisa unyuke kule ndawo kancinci uze uphinde.

9. Ukucinezelwa kweetrikhi

Eziluncedo: intambo-pulley yesisindo somatshini okanye ibhendi yokumelana

1. Ukujongana nomatshini wentambo okanye apho ukhuseleke khona kwibhendi yokuma, yima nkqo uguqe ngamadolo kancinci.
2. Bamba intambo okanye ibhendi yokumelana kwindawo yayo ephezulu.
3. Tsala intambo okanye ibhendi ezantsi phantsi kunye neengqiniba emacaleni akho. Kuya kufuneka uyitsale intambo kude kube kungoko zandisiwe iingalo zakho.
4. Buyela kwindawo yokuqala. Emva koko phinda.

10. Uhleli phantsi

Umatshini wokutsalwa kwentambo

Lo msebenzi ubandakanya umatshini wentambo ye-pulley kwaye usebenza umqolo kunye neengalo zakho.

1. Hlala kumatshini wentambo kwaye ubambe ipulley ngengalo ezandisiweyo.
2. Tsala intambo ukubuyela emzimbeni wakho kunye neengqiniba zakho zihamba emacaleni omzimba wakho de izandla zakho zifike esifubeni sakho.
3. Misa kancinci kwaye uphinde ubuyisele iingalo kwindawo yazo yoqobo.
4. Phinda.

Umqolo womqolo

Ukudibanisa i-cardio kunye nokuhamba ngenqanawa, zama ukusebenzisa umatshini wokumisa omileyo. Oku kuqhelekile kwiindawo zokuzilolonga kwaye kunokuba kuhle ekhaya kuba bathatha indawo encinci yomatshini wokuzilolonga.

Ungathenga oomatshini bemiqolo compact kwikhompyuter.

Iingcebiso zoqeqesho lokuqina

Uqeqesho lwamandla lubandakanya umzimba wakho uphela. Kuya kufuneka ujolise kwimisipha emikhulu kuqala kuba ezi ziya kukunceda utshise amanqatha amaninzi ngokuhamba kwexesha.

Ngelixa ukusebenzisa izihlunu ezincinci kuluncedo ekunciphiseni umzimba wakho nasekwakhiweni kwamandla, yenza oku kamva ekuzilolongeni kwakho ukuba kunokwenzeka uphelelwe ngamandla kwaye awukwazi ukufikelela kubo.

Ukuzivocavoca amandla kungabandakanya ezo zifuna kuphela umzimba wakho, njenge-pushups, i-situps, i-squats kunye neeplanga. Unokufuna ukusebenzisa izixhobo ezinje ngobunzima kunye neebhendi zokumelana noqeqesho lwamandla.

Olunye ukhetho kukuzama iyoga. Ijolise ekwakheni amandla kuwo wonke umzimba wakho, kwaye yonke into oyifunayo yimethi.

Akufuneki uzibandakanye kuqeqesho lwamandla ngaphezulu kweentsuku ezimbalwa ngeveki. Oku kuya kunika izihlunu zakho ixesha lokuba uphinde uchache.

Iingcebiso zokuzivocavoca kwe-cardio

Eyona ndlela isebenzayo yokujolisa kumanqatha angaphantsi kwekhwapha kukunciphisa inani elipheleleyo lamafutha emzimbeni wakho. Unokwenza oku ngokuphucula umgangatho wakho wokuqina.

Ukuba unqanaba eliphezulu lokuqina, umzimba wakho uya kutshisa amanqatha amaninzi imini yonke. Ngokuchaseneyo, ukuba awusebenzi kakhulu, umzimba wakho uya kutshisa amanqatha amancinci ngokuhamba kwexesha.

Ukuzivocavoca kwenhliziyo kwenza umzimba wakho uhambe ixesha elide. Le mithambo ijolise kunyamezelo lwakho kwaye yonyuse izinga lokubetha kwentliziyo yakho. Banokuhla ukusuka kwimodareyitha ukuya kwiindlela ezinzulu zomthambo.

Imizekelo yokuzivocavoca kwentliziyo ibandakanya:

• ukuhamba (ukwandisa amandla ngokunyuka intaba)
• ukubaleka
• ukuhamba ngebhayisikile
• ukuqubha
• ukudanisa
• ukudlala imidlalo efana nebasketball, intenetya, kunye nebhola ekhatywayo

Ukuzilolonga rhoqo kunye nokuzivocavoca umzimba kunye namandla kunokunciphisa amanqatha omzimba.

Kuya kufuneka uthathe inxaxheba kwimithambo ye-aerobic ngokulinganayo ngeveki, ngokweSebe lezeMpilo laseMelika kunye neNkonzo zoLuntu.

Uya kudinga ukwandisa eli xesha ngeveki ukwandisa ukulahleka kwamafutha. ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu likwacebisa ukubandakanyeka kwimithambo eyomeleza izihlunu ngeveki.

Ukuthatha

Ukutya okusempilweni kunye nokuzilolonga rhoqo okubandakanya zombini imisebenzi yoqeqesho lwentliziyo kunye namandla kunokukunceda ukunciphisa amanqatha angaphantsi kwekhwapha ngokunciphisa amanqatha omzimba ngokubanzi. Ukuzivocavoca loo thoni kunye nokuqinisa iingalo ezingaphezulu, umva, isifuba kunye namagxa kuya kunceda ukukrola indawo.

I-3 HIIT ihambela ukomeleza izixhobo