Uma amadolo akho alimaze, futhi akuvimbela ekuqeqesheni ngemodi ejwayelekile, kuyadingeka ukuthi uhlolwe inhlolovo yamalunga futhi uthole isizathu salokhu kubuhlungu. Ngaphandle kwalokho, ukuqeqeshwa njalo, ikakhulukazi ngokunesisindo, futhi ama-Cardiothan angaqinisa isimo sakho kuphela. Esikhathini sokwengeza okubukhali kobuhlungu emadolweni, udinga ukukhipha umthwalo kumalunga futhi ubanikeze isikhathi sokululama. Ubuhlungu be-Knee bungabangelwa ukulimala, izinkinga zemishini, izinhlobo ezahlukahlukene zesifo samathambo nezinye izinkinga ngamalunga. Uma uthola imbangela yezinhlungu futhi wazi ukuthi uphikisana umthwalo omkhulu kakhulu kumajoyina amadolo, khona-ke lokhu kuzivocavoca ngawe:
Qala amakilasi nge-Fur-up
Okokuqala, kufanelekile ukusho ukuthi noma yikuphi ukuqeqeshwa kuyadingeka ukuqala nge-Workout enhle. Endabeni yamadolo abuhlungu, ukufudumeza okuhle kuzoba imizuzu emihlanu kwibhayisekili lokuzivocavoca, kanye nemizuzu engu-2-3 yokuhamba okusheshayo (ukungasebenzi), ukusunduza okuvela ku-Gender, ukujikeleza kwezandla. Uma kungekho okuphambene, ungaqeqesha futhi kwi-elliptical simulator.
Zonke izivivinyo ezenziwa amanga zilungele abantu abanamadolo abuhlungu.
Photo: Unsplisish.com.
Okulandelayo, sinikeza uhlu lokuzivocavoca ngevidiyo engeke lilimaze amalunga akho edolo. Kwezinye izivivinyo, uzodinga ukuqina komzimba, ngakho-ke sincoma ukuthenga isethi yakho.
Amabhande enjoloba okuqina ampompo wokuzivocavoca okubi kakhulu ngokusika isisindo
Photo: Unsplisish.com.
I-strust noma i-traction efile. Ama-buttocks, ama-quadriceps kanye nengaphezulu elingasemuva le-hip lisebenza kulo msebenzi. Ungenza nge-barbell, bodibar, dumbbells noma izinsimbi. Ngaphezu kwalokho, iloli lenduku liqeqesha kahle izicubu zamagxolo - emuva nesisu. Inqubo yokuzivocavoca:
Ibhuloho elihlanganisiwe eline-fitness rubber band. Lo msebenzi uhilela ama-buttocks kanye nobubanzi bangaphakathi be-hip. Ilele emhlane, igobe imilenze emadolweni, ibhendi enjoloba ifakwa emadolweni - okhalweni. Cindezela ama-buttocks bese uwaphakamisa ngangokunokwenzeka, ushiya amahlombe embhobheni. Bamba imizuzwana engu-2-3 futhi kusukela kulesi sikhundla, ukumba imilenze ezinhlangothini. Umzimba wakho kufanele ubukeke njengomugqa owodwa obushelelezi. Yenza izindlela ezingama-3-5 ezikhuphukayo ezingama-30. Kubalulekile ukuthi ungawehli ama-buttock phansi: Amathanga ne-Ass kufanele kube kumandla kagesi njalo. Ungakwenza kanjani lo msebenzi:
Ukuhamba ngebhendi yerabha yokuqina. Faka i-gum kancane ngaphezulu kwezinga le-ankle. Yima ngqo bese uthatha isikhundla sendoda esemi. Izandla zibambe enqabeni phambi kwesifuba. Isinyathelo sisuka ohlangothini siye ohlangothini, sahlela kabusha imilenze. Futhi, i-gum ingafakwa futhi ngaphezulu kwamadolo - okhalweni ukuze kuthuthukise lo msebenzi. Ividiyo:
Squats odongeni. Yima emuva odongeni bese ubeka imilenze ebanzi kuneleveli ehlombe enyaweni lodonga. Kancane kancane ukugoba amadolo ekwanelisekeni, ubambe emuva kanye ne-pelvis odongeni. Ikona eliphakeme emadolweni kufanele libe ngama-degree angama-90 - awudingi ukuba uzithole ujule kakhulu. Amadolo awaqali umugqa wokumisa. Bamba kulesi sikhundla imizuzwana imizuzwana eyi-10-20 bese ubuyela koqobo. Uma uzwa amadolo, ungawenzi lo msebenzi. Ividiyo:
Workout ehlanganisiwe ngaphandle komthwalo kumajoyina wamadolo ongawubona lapha:
Ukubhukuda ngangokunokwenzeka
Futhi, ungakhohlwa ukuthi nganoma yiziphi izinkinga ngamadolo, inguqulo enhle kakhulu yokuzivocavoca umzimba izobhukuda echibini. Ngesikhathi sokubhukuda, umthwalo emalungeni uyancishiswa, izicubu ziyavuselelwa. Ngaphezu kwalokho, amakilasi ajwayelekile wokubhukuda noma amakilasi e-Aqua Aerobic akhulisa ukukhuthazela, izicubu zomzimba kanye nomgogodla baqiniswe.