Ukuqeqeshwa kweSetyhula , ngokuqinisekileyo, kulungile ukuba bayasivumela ukuba sipolise umzimba wethu kangangoko kunokwenzeka, ngexesha elincinci kunye neendawo zokusebenza.
Kule meko, sifuna ukwabelana nawe ngokukhethekileyo kwindlela yokuqeqesha isetyhula yeoli evuthayo - iya kwenzeka kwindawo yokuzivocavoca.
Ukuba uyaya kwi-gym ngexesha leeyure eziphambili, oko kukuthi, emva komsebenzi, kunye ne-90% yeendwendwe, kusenzima kakhulu ukuba ufumane ubuninzi beemimonimitha ezahlukahlukeneyo ukufikelela mahala. Ngoko ke, sikhetha ezimbini ukuma simulators kwaye sihamba ukusuka komnye ukuya komnye, siphelelwe ngumsebenzi wokutshisa ukutshisa amafutha.
Sikunika iisethi ezininzi zokuqeqeshwa kwisesetyhula.
Ukufudumala
Akukho nto ekhethekileyo-ukugijima kwi-treadmill.
Uqeqesho oluqinileyo kwisicatshulwa seesetyhula somlilo ovuthayo
Umsebenzi wethu weesetyhula wokulahlekelwa kwesisindo kuya kuba neendlela ezimbini zokuzilolonga, apho siphinda imijikelezo emithathu ngokulandelana. Ukusuka ekuzilolonga umzimba ukuya kusetyenzisweni, kwaye ukusuka kwisangqa ukuya kwisangqa esilandelayo, sidlula ngaphandle kwephasika. Xa sigqiba yonke imijikelezo emithathu - ukuphumla, ubuninzi emaminithini emithathu, kwaye uye kumgangatho wesibini wokuzivocavoca okanye ukuphinda imijikelezo emithathu yeendlela zokuqala ezimbini zokuqeqesha isetyhula.
Ukuphumla phakathi kokuzivocavoca kukutshintshwa kwimo simulator ukuya kwesibini. Oku kuya kukunika malunga nomzuzu wokuphefumula, kodwa kufuneka uhambise kwi-simulator yesibini ngokukhawuleza.
Iibini zokuqala zokuzilolonga - izibonda ezi-3:
- Ukugxotha ebhentshini lincinci ngumsebenzi owenziwe kwiphephandaba elenziwe kwisihlalo seRoma. Silungisa iinyawo zethu ngaphantsi kweendlalifa, sihlala zethu iingalo, izandla zethu ziphambi kwethu, iminyango yethu ijikeleze, asiyikuyinciphisa kuze kube sekupheleni. Ukukhawuleza nokunyuka kwi-exhale, phantsi-umoya. Musa ukukhawuleza apha, yenza ukuphindaphinda kwama-20-25 ngaphambi kokutshisa kwiimisipha.
- I-Hyperextension - silungiselela umfanisi, ngokokuba iinqonga zingaphantsi kwethambo le-hip, kwaye imilenze kufuneka iselulwe. Isikhundla sakho sifanele sibe yinto enokuba uvakalelwa kukuba kulula ukuhamba phambili. Izandla phambi kwakho okanye emva kwentloko yakho (ngoko kuya kuba nzima ukunyuka). Sihla ukuya kwinqanaba elungileyo emzimbeni size siphakame kumgangatho. Ekuphumuleni, okwenyukayo, ehlayo-ehambayo. Senza ukuphindaphinda kwama-20-25, sisebenza ngokugqoka kunye nokulila.
Ngoku senza izijikelezo ezimbini ezibini ezi zinto zimbini. Uqeqesho olunjalo lwe-setyhula lukulungele ukuma, xa kunqongophala kwee-carbohydrates kunye neprothera yeprotheni ekudleni, kufuneka utshise amafutha kunye nokwakha imisipha.
Ibini lesibini yokuzilolonga - izibonda ezi-3:
- Ukuwa kunye nezidumbulu - sithatha iidumbbells, imilenze kunye, izandla zinciphisa. Siya phambili, emva koko, inyawo lesibini phambili nangemva. Iingqungquthela zonke ixesha nje zixhomekeke ezandleni zabo, ngoko kufuneka ukhethe uqobo lwesisindo esiphambili sokuthi "xhoma" sasinzima. Senza izihlandlo ezi-15.
- Ukugxininisa i-dumbbells kwi-bench incline-sithatha la ma-bumbbells kunye nathi ukuya kwi-bench incline. Silungisa iinyawo phantsi ukuze iinyawo zingabuyi ngexesha lomsebenzi, sincike kwi-benki, sigcina ukungafani kwinqanaba elingaphantsi, izandla zitshatyalaliswa, iinduli ziyancitshiswa. Siphakamisa iidumbbells, asiyi kulungelelanisa ukugqithisa kude kube sekupheleni, siyanciphisa i-dumbbells, silula izihlunu ze-pectoral. Siphakamisa kwi-exhalation, siyancipha kwi-inhalation. Senza amaxesha angama-15.
Ngoku yenza ezinye iindidi ezimbini!
Kwaye isibini isifundo sokuqeqeshwa kweesetyhini samantombazana-senza izibonda ezi-3:
- Ukuguqa imilenze kwisimulator - sikhetha ubunzima obukhululekileyo bokuphindaphinda kwezi-15. Sithembele kwibhentshi, i-pelvis igxininiswe ngokunyanisekileyo kwibhentshi, izandla ziyanamathela kwi-hilt, kunye nemilenze phantsi kwe-roller, eyona inika ubunzima. Siphakamisa imilenze, i-roller ichukumisa amaqhosha, kwaye isisindo sokunyuka kwesimulator siyanciphisa imilenze, singayilahli. Kwi-ascension, exhale, yehla phantsi kwe-inhalation.
- Ukongezwa kwezandla kwisibonda esiphezulu - sisondela kwimoto yekhebula, silungiselele kwisibonda esiphezulu, ubeke isisindo esicubileyo, uhambe, umlenze omnye phambili. Sibamba ngezandla zethu ngentambo, solule ukuze i-elbows ixinzelele emzimbeni. Ngoku ke izandla kuphela zisebenza-phezulu. Ukufakela izandla, siphume kwaye, njengokuba kunjalo, utyala intambo ngeenxa zonke. Siphinda amaxesha angama-15.