Imilenze neyi kwinyanga edlulileyo. Imiyalelo Sebenzisa

imilenze Beautiful female ebangela intliziyo ukubetha rhoqo amadoda kunye nabasetyhini ukuba aguquke emva umona ngokupheleleyo. Kodwa ke imilenze slim - oku akukho ephupheni umbhobho, yinto eyenzekayo! Yenza umthambo ezizodwa, yaye wena uya kuba imilenze slim ngenyanga. Into esemqoka - umnqweno.

Ngezansi ukuchaza ngokweenkcukacha indlela noko ukwenza ukufumana isiphumo efunekayo: uqhuba, imilenze ezibhityileyo. Uqheliso lomsebenzi kufuneka kwenziwe izihlandlo ezintlanu ngeveki: NgoMvulo-ngoLwesithathu-ngoLwesihlanu - Kardiokompleksy; NgoLwesibini-ngoLwesine - imithambo amandla.

Isifundo 1. Kardiokompleksy

Kuba oku kufuneka intambo eqhelekileyo kunye naluphi Cardio - obuqinileyo naabo ababathandayo, stepper, umthambo ibhayisekile, umqeqeshi okweqanda, ergometer ibhayisekile. Phambi iklasi ngokuyimfuneko kufuneka ukushushubeza izihlunu kwi lo mshini malunga nemizuzu engama-5, uze uthabathe intambo kwaye wenze 100 yesi kwi imilenze yomibini. Emva kokwenza 50 wahlala-ups. Khumbula ukuba yinto elungileyo ukuba uhlale-ups isisu kufanelekile yaye ithe tye wakho. Babuya ngoko ke ume phezu obuqinileyo naabo ababathandayo imizuzu-4, emva koko phinda ngokutsiba. Emva thatha intambo ngalinye umlenze 25 phambili ukutsibela, kwaye kwakhona-4 imizuzu Cardio kunye 100 yesi. Ekupheleni kwamaxesha zoqeqesho 50, yenza twist-ndaba. Ukuze ufumane imilenze slim, umthwalo angandiswa, kodwa ngokuthe ngcembe kuphela. Ngokuqinisekileyo akakwazi overextend ibeke loo emzimbeni izihlunu uxinezeleko.

Isifundo 2: Uqeqesho Strength ukuba imilenze

Oku kufuna tape-absorber, intambo kunye dumbbells-2. Okokuqala uxove izihlunu zakho - ukwenza utsiba intambo 300 ixesha. Emva koko uthathe i ngexeshana elifutshane nje malunga 5-10 imizuzu. Emva kokuba ufuna ukwenza i nge dumbbells. Ukuze wenze oku, uthabathe kubo phezulu kwaye umyeke apha kule ezivuzayo. Tsala i isisu umva ngqo. Qala kwehliswe ngokukhuselekileyo kancinane ekhwela akhawunti 4. Bonke kufuneka benze iiseti 3 12 wahlala-ups. Relax.

Thatha i tape-absorber, ukulungisa omnye ekupheleni unyawo lasekhohlo. Umlenze wasekunene Wayitsala kwi edolweni, kwaye itrayi ekhohlo ukuthatha ukuya ekhohlo kangangoko kunokwenzeka. Buyisela umlenze ukuya kwindawo yokuqala. Le nkqubo yaphinda iiseti 3 amaxesha 20 nganye. Ngoku yenza 12 ukutsibela kunye dumbbells e iiseti-3. Ukusebenzisa kumiswa ukwenza oku kulandelayo: guqa kwi unyawo ekhohlo wazibeka phezu isidambisi emphinini, uze kanye umlenze lowo kubuyiswe, kwenyusa. Phinda phinda 20 iiseti 3 imilenze asekhohlo nasekunene. Umsebenzi yokugqibela. Cwangcisa imilenze zamagxa-ububanzi ngaphandle, iinyawo wajika ngaphakathi phandle, izinqe bayabandakanyeka ezandleni dumbbell. Ukwenza squats ngeengalo eyolukileyo. Kwakhona, ukuba awaphinde onke amaxesha 20 iiseti-3.

imilenze neyi - ukuba isiqingatha edabini. Ukuphucula indlela yokuma ukongeza kuyanqweneleka ukwenza omnye umsebenzi kakuhle kakhulu. Yima nkqo. Izithende ndawonye, iinzwane ujonge kumacala angafaniyo. Yima ukuba kufuphi inkxaso (itafile, kwikhabhinethi phezulu, isitulo emva okanye isitulo). Enye isandla esinqeni, omnye ebambelele kwi inkxaso. Ukwandisa amagxa, qinisa ab yakho kunye neempundu. Qala plie ngeenzwane, olusekelwe phezu yokuma ukuhlamba emi ngeenzwane zakhe. Amadolo kufuneka kungaphandle. Yehlisa wena kancinane kangangoko kunokwenzeka ukuze agcine indlela yakho. Xa uvakalelwa kukuba umzimba uqala agobe phambili, kuvuka. Phakathi squats kunye nokuphakamisa efunekayo ukwenza kumiwe nje imizuzwana embalwa. ukwenza nje 10 lokuhlala-ups e iiseti-2.

Qiniseka ukuba enza rhoqo la manyathelo, uya kufumana imilenze omhle othandekayo xa ikhula kweli xesha lifutshane kangangoko kunokwenzeka.