Uninzi lwabasetyhini luloyiko lokubandakanya izifanisi, nje ngenxa yesigxina esisisigxina esitsho nje ukuba uSchwarzenegger kuphela ushiya i- gym . Enyanisweni, iiklasi kwindawo yokuzivocavoca ayinakulimala ngale ndlela. Ngaphezu koko, emva kweenyanga ezintandathu ungeke ulahlekelwe isisindo! Inyaniso kukuba, ayixhomekeke kwiimimemli, kodwa kuwe - ukuba emva kokuba uqhube umqhubi wecafe kwaye udle ukukhathala, umzimba wakho uya kuphendula ngokuthe tye kwi- calories .
Kukho imigaqo emininzi yoqeqesho kwindawo yokuzivocavoca, engenzi oko, isiphumo siya kufuneka silinde ixesha elide kakhulu:
- basele amanzi amaninzi ngexesha lokuzivocavoca;
- abaphulaphuli isiluleko somntu wonke - oqalayo konke ukulungele "ukunceda" umtsha; ngoko ke, ukuze ungabi nongcikivo kwimibhikano, mamela kuphela umqeqeshi;
- Yenza isethi yeeklasi kwindawo yokuzivocavoca engekho ngaphezu kwama-2-3 ngamaxesha ngeliveki ngeyure;
- ukwenzela ukuphumelela koqeqesho kwi-gym emva kokuqeqeshwa kwamandla, yenza ulula.
Mhlawumbi inzuzo enkulu yoqeqesho kwindawo yokuzivocavoca kukugcina ixesha. Ukuba usebenze ekhaya, unokufumana iziphumo ezifanayo, kuphela uchitha imali ekuphumeleleni kwabo ngamandla amakhulu nakwiiveki. Abaxhasi, ukulinganisa kunye nazo zonke iintlobo zoncedo lweencwadi zokukhawulezisa inkqubo yokwakha umzimba.
Ukuzivocavoca
Ukuzivocavoca kwiphephandaba:
- Ukuphikelela - sibeka iinyawo zethu ebhentshini, silala phantsi, izandla emva kwentloko. Senza i-ascension, ehamba iindlovu kwi-pelvis. Nganye imfudu iphuma. Unokwenza kwakhona ngezandla ezithe, ubencothule kunye nebhentshi. Senza iintlobo ezintathu ngeentsuku ezingama-30 nganye.
- Ngesihlalo - hlala phantsi, ubeke iinyawo zethu emanzini amancinci (umzekelo, kwi-platform ye-stap) sithatha isilumkiso, sigcine umqolo wethu uphendule kwaye uguqulwe umzimba.
Ukuzivocavoca izicwangciso:
- Ibhentshi elityekelekileyo lijoliswe kwindawo ephantsi. Silala phantsi kwibhentshi ngamagqabi, sinyanzela iinyawo emva kwesiqhwaba, iingalo ziwela kwisifuba. Siphakamisa ngomzimba ekuphumeni.
- Silala phantsi kombhoxo, siguqa imilenze phantsi kwethu ukuya phezulu, sibeka isilwanyana kwisitya. Siphakamisa i-pelvis kwi-dumbbells, silungise kwaye sinciphise i-pelvis, ngaphandle kokuchukumisa umgangatho.
- Umqolo ongasemva kwentsanga - isikhulu sogonyamelo sidlulisela kwizithende, sijonge phambi kwethu, ngezandla sithatha intamo. Sithatha i-pelvis kwaye siphakamise ibha emilenzeni.
Ukuzilolonga imilenze kunye nomva:
- Cindezela umlenze omnye - faka inyawo elinye kwisiqwenga, ukunyuka kancane ukunyusa umthwalo kwiinqunqa. Sifaka umlenze emadolweni ukuze idolo lize libheke kwelinye icala. Senza izihlandlo ezili-15 ngomlenze.
- Sihlala phantsi sijongene nebhentshi, sithembele phambili, sithatha izibhambathiso ezandleni zethu, sibuyele imilenze yethu. Sifaka izandla zethu kwicala lesigidi. Sizama ukugcina amaqabunga ngangokunokwenzeka.