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Abs from running - isixazululo esisebenzayo

Kuthatha isikhathi esingakanani ukuthola i-abs ekugijimeni?

Uma uqala ngamaphesenti angama-20 amafutha omzimba, kunjalokungathathaendaweni ethile phakathi kwezinyanga ezi-3 kuye kwezi-6 ukuqala ukubona i-Ingxenye. Kwabesilisa, kuze kufike kumaphesenti angama-20 amafutha omzimba abhekwa njengaphilile, kepha isilinganiso samanoni nesisisindo sisasetshenziswelwa kowokuqala.23.04.2020



Yeyi ngibheke! Ngisukile kusofa amazambane ngaya ku-5k ngigijima! Ngiyabona lokho kubukeka onginika kona. Bengingeke ngicabange ukuthi kungenzeka kuze kube yilapho nginqamula umugqa wokuqeda! Konke kwaqala lapho umngani engimema ukuba ngenze naye amamayela ama-3 - lokho kungamamayela ama-3. Akuzwakali njengokuningi, kepha kuningi uma usuneminyaka engamashumi amabili ubudala futhi ungakaze uzivocavoca kusukela ekufundiseni ngokomzimba esikoleni - kwakukhona amandla nokuzuza kwesisindo okwakubonakala kungishaya njengomuntu omdala.

O, futhi ngishilo yini ukuthi nginenyanga yokulungiselela?! Yebo, le nkosi yosofa bekufanele ilungele i-5000 ezinsukwini ezingama-30. Ngikwenze kanjani lokhu? ? Impendulo emfushane ithi: izinyathelo zezingane! Ngemuva kokuzitholela izicathulo ezintsha zokugijima, uhambo lwami lwaqala. Ngangigcina umbhalo wansuku zonke wenqubekela phambili yami endleleni

Usuku 1: Ngithole uhlelo lokuqeqeshwa olungu-5k ku-inthanethi oluthi kufanele ngiqale ukuqeqeshwa ngezikhawu. Umqondo ukuhamba imizuzu emi-2, jog 1 iminithi, bese ukuphinda lokho kaninginingi uze ufike kumaki wemizuzu engama-30. Ukugijima umzuzu owodwa bekuyinselele ngokwanele! Ngisuka kude



Usuku 2: O, umzimba wami. Ngibuhlungu kakhulu! Futhi kusobala ukuthi ayikho esimeni

Ngilule kancane nje lapho ngivuka embhedeni futhi lokho kubonakala kungasiza. Ngokwesiphakamiso somlingani wami, ngiye ejimini namuhla futhi ngaba nesikhathi sami sokuqala nomqeqeshi oqeqeshiwe. Ngaphandle kokuqeqeshwa, wangitshela ukuthi ngidinga ukudla okungcono futhi ngiphuze amanzi amaningi.

Sizobona ukuthi kuyasiza yini! Usuku 3: Ngibhala kukho konke engikudlayo usuku lonke, kufaka nokudla okulula. Ukudla okugijimayo kufaka phakathi ubhanana, i-oats, ibhotela lamantongomane, i-broccoli, i-yogurt elula, ushokoledi omnyama, ipasta kakolweni wonke, amazambane nekhofi. Usuku 4: Ndoda, isifiso sami sokudla siyakhuphuka! Mhlawumbe ngoba ngishisa amakhalori amaningi kakhulu kunakuqala.



Ukugijima kwami ​​ekuseni kuhambe kahle kakhulu - imizuzu eyi-10! Lokho kufaka ukufaka amakhefu okuhamba, kepha noma kunjalo! Ngibe sengiya ejimini umqeqeshi wami wangivumela ngenza isivinini - ngigijime ngisuka kwelinye iphuzu ngiye kwelinye ngokushesha okukhulu ngangokunokwenzeka. Lokho kwakunesihluku

Usuku 5: Sore futhi namhlanje ngemuva kwalokhu kuzivocavoca okungasile. Ngithole iqembu eligijima online futhi ngahlangana nabo okokuqala namuhla. Nganginqikaza ekuqaleni kepha lapho ngibona abantu bazo zonke izinhlobo, ubudala namakhono, ngazizwa ngincono kakhulu! Ngikhuphule izigxobo futhi ngagijima imizuzu emi-2 ngesikhathi ngamakhefu phakathi.

Ukusekelwa kwabanye kusiza kakhulu! Usuku 6: Namuhla kunguMgqibelo futhi ngiyaphumula. Isonto lami lokuqala lokuqeqeshwa seliphelile, kepha sengivele ngizwa sengathi ngisephentini lami fita kancane ngithukululwe. Usuku lwesi-7: Umqeqeshi wami uphakamise ukuhamba ngebhayisikili njengokuqeqesha okuphambene, ngakho ngahamba ngebhayisikili elingamamayela amathathu.

imizila yamabhayisikili asezintabeni eduze kwami



Manje sengazi kahle ukuthi la makhilomitha ama-5 azoba kude kangakanani. Kusazizwa sengathi ngisenomsebenzi omningi okufanele ngiwenze. Usuku 8: Kwenzeke isimanga namuhla! Ngigijime imizuzu engu-5 ngingayeki okokuqala ngqa empilweni yami! Ngiphinde ngabheka lokho abantu abakubiza ngokuthi 'umgijimi ophakeme.' Ama-Endorphin - lawo makhemikhali ajabulisayo owazwayo emzimbeni wakho ngemuva kokuzivocavoca kwakho - angiphonse ngami njenganoma yini enye namuhla! Ngicabanga ukuthi ngiqala ukuthandana nokugijima: Amandla ami ayakhuphuka! Angizizwa ngifuna ukulala kancane ntambama.

Ngisho nomphathi wami uqaphele ukuthi ngisebenza kakhulu emsebenzini namuhla! Usuku lwe-10: Ngenza ukuqeqeshwa kwamandla ejimini. Izisindo eziningi ezingalweni nasemilenzeni sengivele ngibuhlungu. Ngiqala nokuqonda ukuxhumana phakathi kokudla nokusebenza, ukuxhumana engingakaze ngikwenze ngaphambili.

Usuku lwe-11: Ngizilinganisile namhlanje futhi ngehlise amakhilogremu ama-5! Ngikholwa ukuthi ukugijima kuyindlela esheshayo yokwehlisa isisindo. Izikhathi zami zokugijima manje sezicishe zibe yimizuzu engu-7. Usuku lwe-12: Umqeqeshi wami uthi amaphesenti omzimba wami nawo uyehla kancane kancane! Ngaphambi kokuthi ngiyazi, ngizobe ngithola okunciphile, ngibe nomshini osebenzayo ononya! O yebo, futhi ngidle idonathi namuhla.

Ngoba kungifanele. Usuku lwe-13: Ngijime imizuzu eyi-10 eqinile namuhla futhi angizange ngilwe nhlobo! Ngiya lapho! Usuku 14: Kukhulunywe kusenesikhathi. Mayelana ne-Exhaustion out.

Yeqa ukugijima ngokuhamba kwesikhathi namhlanje ngaphinde ngakhohlisa. Ngokuzimisela, benzani kuma-donuts ukubenza banganqandeki? Ngifundile ukuthi lapho ngidla ushukela futhi ngidla imfucumfucu ngizizwa ngingcono okwesikhashana, kepha njalo kuholela ekuphahlazekeni ngokuhamba kosuku. Ukulala kancane akungezi masinyane ngokwanele

Usuku lwe-15: Namuhla isikhathi sekhefu esisemthethweni futhi ngithola ukukhuthazwa okusha. (Noma mhlawumbe ukwethuka ukuthi isikhathi esincane kangaka esisele!) Hhayi-ke, noma ngabe yini, ngigijime imizuzu eyi-15 ngaphandle kokuma! Usuku 16: Usuku lokuqina, senze isimiso somzimba esigcwele namuhla futhi ngizizwa ngifuthwe! Angikaze ngikhuthazwe kakhudlwana ukulahlekelwa amakhilogremu kunalokho ebengiyikho namuhla! Usuku lwe-17: Namuhla ngigijime nomngane wami imizuzu eyi-15 kabili (ngokuhamba imizuzu engu-5 phakathi). Umqeqeshi wami wangitshela ukuthi ngiqaphele kakhulu ukuze ngihlale nginamanzi.

Uthe kufanele ngihlukanise isisindo somzimba wami phakathi bese ngiphuza i-ounce ngephawundi ngalinye. Lokho ngama-ounces angama-80 kimi, noma okungaphezudlwana kwengxenye yelitha. Usuku lwe-18: Nginqume ukushintshana ngamanzi okuphuza neGatorade njengoba ama-run ami esiya ngokuya eba made.

Ngidinga ukushintsha lawo ma-electrolyte alahlekile! Ngibona nencazelo emangazayo yemisipha emilenzeni yami. Usuku lwe-19: Ngibonile namuhla ukuthi isikhumba sami sibukeka sisihle njengoba besikade sinjalo ngakho ngabheka. Ngicabanga ukuthi ukuzivocavoca umzimba kuthuthukisa ibala lakho ngoba kuvusa ukujikeleza kwegazi.

Kulungile, ngizoyithatha! Usuku 20: Izinsuku eziyi-10 kusasele usuku olukhulu! Ukugxuma kusuka ekugijimeni kwemizuzu engu-15 kuye ekugijimeni kwemizuzu engama-20 kwakungekubi nakancane. Futhi ngishilo ukuthi ngilala njengedwala manje? Akusekho ubusuku obude bokuphonsa nokujika - ukuqwasha kwami ​​Sekuyisikhathi eside kusukela lapho namakhilogremu ayi-10 ngaphezulu! Usuku 21: Ngabona ukuthi umhlane wamathanga wami wawubuhlungu kakhulu namaqakala ami ayeqinile. Umqeqeshi wami wangikhombisa ukuthi ngingahlikihla kanjani izindawo ezinenkinga ngebhola lethenisi.

Ngiyakwenza naphansi kwezinyawo zami. Engikudingayo manje yithenda evuthayo. Ngiyethemba ukuthi ngokuhamba kwesikhathi lobu buhlungu buzophela noma i-5k ngeke yenzeke kimi! Usuku 22: Phew, imilenze yami izizwa ingcono! Ngiyabonga ngangesaba ukuthi ngidonse okuthile.

Abagijimi abanolwazi baningi bangikhuthaze ukuthi ngikhululeke. Ngitshelwe ukuthi angifanele ukuba nenkinga nge-5km uma ngikwazi ukugijima imizuzu engama-20 ngingayeki, ngiyethemba ukuthi balungile

Usuku 23: Lutho. Angizange ngenze lutho. Kwakumnandi! Usuku 24: Namuhla ngiphinde ngahamba ngebhayisikili futhi.

Kufanele ngikwenze kaningi lokho. Amamayela ama-5 - kwenziwe! Usuku 25: Ngizizwe ngicinene futhi. Ngigingqa ibhola lami lomphebezo kuzo zonke izindawo ezinenkinga, ngelula futhi ngihamba ngesivinini.

Usuku 26: Ngigijime imizuzu engama-25 ngingayeki !!! Ukulalela umculo ngenkathi ugijima kwenza isikhathi sihambe ngokushesha okukhulu. Noma iziphi izincomo zohlu lwadlalwayo lwami lokugcina olusebenzayo? Bayeke Bame phansi emazwaneni! Usuku 27: Ngigcwalisa izithako ze-pasta nobhanana. Baningi ubhanana.

Ngitshelwe ukuthi i-potassium isiza ukulinganisela ama-electrolyte engilahlekayo kuma-run amade. Usuku 28: Vuselela namuhla - weqe ngokweqile ezinsukwini ezandulela umjaho wakho wokuqala omkhulu. Usuku 29: Ngijabulele isidlo esimnandi se-carbohydrate ephezulu nabangane bami abasha abagijimayo.

Silungele kusasa ekuseni, kodwa nami nginovalo!… Usuku 30: Ngikwenzile! Ngigijime u-5 km wami wokuqala! Ngiyaziqhenya ngami! Ngicabanga ukuthi uhlelo lwami lokuqeqesha kumele ngabe lwalulungile ngoba ukugijima kwakulula futhi kumnandi. Angisakwazi ukulinda ukubhalisela umjaho wami olandelayo! Ingabe usukulungele ukubopha izicathulo zakho bese uqala ukugijima? Ngaphandle kokuthatha izinyathelo zengane, ukubuka ukudla okudlayo, ukuhlala unamanzi amaningi, nokuzivocavoca umzimba kancane kodwa nakanjani, nanka amanye amathiphu engingakunika wona: - Faka imali ngezicathulo ezinhle zokugijima. Uma udinga ukwesekwa okwengeziwe, zitholele ama-insoles ezokwelapha. - Uma uzwa ubuhlungu, kungaba sezinyaweni zakho, emadolweni, noma kwenye ingxenye yomzimba wakho, YEKA! ukufuna ukulimala okuphoqa ukuthi uyeke noma yiluphi uhlobo lokuzivocavoca umzimba. - Thola othile noma umphakathi ongagijima nawo, ikakhulukazi ohlanganisa abagijimi abanolwazi.

Landela isibonelo sabo futhi ufunde kubo. Ukukhetha umngane ozosebenza naye kungaba yinto enhle yokubopha futhi! - Okubaluleke kakhulu, thola imvume kadokotela wakho ngaphambi kokuhamba usuka empilweni yosofa uye kuma-marathons! Awufuni ukwethusa umzimba wakho ngale ndlela yokuphila entsha. Ngakho-ke, uma ufundile okusha namuhla, thanda bese wabelana ngalokhu nomngani! Nazi ezinye izindatshana ezipholile engicabanga ukuthi uzozijabulela.

Vele uchofoze kwesobunxele noma kwesokudla bese uhlala ohlangothini oluqhakazile lwempilo!

Ingabe ukugijima kusebenza umnyombo wakho?

Ngenkathiegijimaukuzivocavoca umzimba wonke, usebenzisa kakhuluumnyombo wakhonemisipha yomzimba engezansi. Kubalulekile ukugcina lezi zicubu zomzimba ziqinile futhi ziphilile ngoba zibhekene nokuzinza, ifomu elifanele, nokuqondiswa komgogodla konke okusiza ukuthi ukwenzeeyakhoumthamo ophakeme ngokusebenza kahle okuphezulu.18.09.2020

Nazi izivivinyo zokuqala eziyisishiyagalolunye zokuqala ezingasetshenziswa ekhaya. Sawubona, umqeqeshi uTyler ovela eWarriormade.com uza kuwe evela lapha egumbini lami lokuphumula futhi manje ngikunikeza ukuzivocavoca okumahhala ongakusebenzisa nganoma isiphi isikhathi ukusebenzela umnyombo wakho, susa amanoni amaningi ngokweqile ophakathi nendawo bese ukhomba okhalweni lwakho, mina sikunikeze amazinga ahlukene wokuvivinya ngakunye ukuze wonke umuntu akwazi ukukwenza noma ngabe ukulungele kangakanani njengamanje, noma ngabe ulimele noma unemikhawulo emzimbeni, lokhu kuvivinya umzimba kuyisiqalo esihle, uma ufuna ukwenza inguquko yomzimba sebenzisa ukuzivocavoca okufanayo nezinkulungwane zamalungu ethu ukuthola imiphumela emangalisayo futhi uhlale nami kuze kube sekupheleni kwalesi sihloko ngoba ngifuna ukukunikeza i-freebie enhle.

Ithuluzi esilisebenzisayo ukusiza amalungu ethu ukuthi anqume isihloko sawo esiyingqayizivele esizokunikeza ngqo izivivinyo okufanele ngabe uzisebenzisa futhi uzigweme uma, njengenjwayelo, uthola imiphumela emihle kakhulu emzimbeni wakho ngamunye Kufanele ngaso sonke isikhathi uthintane nomqeqeshi wakho siqu ngaphambi kokuqala uhlelo olusha lokuzivocavoca noma inqubo ejwayelekile. Ukuzivocavoca okuyisisekelo manje kuyisisekelo somzimba wakho wonke ukunyakaza okwenzayo kususelwa kumgogodla wakho ukuze unciphise futhi ukhiphe okhalweni lwakho noma uthole amaphakethe ayisithupha we-abs udinga ukulandela ukuzivocavoca okulungile ngendlela eqhubekayo ukuze wenze kusebenze kahle ingqikithi yakho bese uqalisa imigomo yokwehlisa isisindo ngakho-ke ake singene ekuzivocavoceni engikuphathele khona namhlanje, kulungile ngakho-ke lokhu kuzosebenza. Sizokwenza izivivinyo ezine eziyisisekelo zabaqalayo engizokuchaza ukuzivocavoca umzimba ngamunye yonke imininingwane kuqala odinga ukuyazi ukuyenza isesimweni esifanele ukuze ungazilimazi lapho ungavivinya umzimba kanye ne-methen imizuzwana engama-30 ngiya kokuzivocavoca okulandelayo bese ngiphinda inqubo futhi ngokuphelele sizokwenza lezi zivivinyo ezine, Ungaba nemizuzu engaba mibili yokuzivocavoca okuyisisekelo futhi ngemuva kwalokho uzobona ukuthi ungenza umsebenzi omkhulu oyisisekelo ngemizuzu emibili nje uthole i-kout ngakho-ke ake siqale ngokuzivocavoca umzimba okokuqala i-crunchokay eguqukayo yokwenza ukuqhekeka okuphambili ngesimo esihle silandele lezi zinyathelo bese siqhubeka nokwenza inqubo ephelele ngakho-ke qala ngemuva into enkulu ofuna ukuyenza ukubeka iqolo lakho elingezansi phansi, ngakho-ke into ejwayelekile kunazo zonke abantu abane-crunch eguqukayo abayenzayo, lapho beletha imilenze yabo phansi, iqolo elingezansi liphakamisa phansi futhi lenze isikhala esithile futhi lokho okwenzayo ukucindezela ukuvivinya umgogodla wakho esikhundleni se-abs yakho ukuze into yokuqala odinga ukugxila kuyo ukucindezela iqolo lakho elingaphansi ungene ngalo phansi ungalivumeli ukuthi liphakame ngaso sonke isikhathi, ukusuka lapho wenza nje idayimane ngezandla zakho ulibeke phezulu ulibeke nje ngaphansi kwethambo lakho lomsila licindezele phansi lakho phansi cabanga ngakho Uma umude phezulu kwekhanda lakho, phefumulela phezulu manje njengoba ucwilisa izithende zakho phansi, phefumula lapho uhambisa amadolo akho ngas esifubeni sakho futhi futhi gxila kumhlane wakho ophansi phansi kuze kube ngaphezulu kwekhanda lakho nokuphefumula kwakho futhi nakhu esizokwenza, sizoqhubeka futhi senze lezi crunches ezihlehlisayo imizuzwana engama-30 ephelele ngenkathi sigcina isimo esikahle, kwesokudla, ake siqede kokuthathu okubili futhi siqiniseke ukugcina umgogodla wakho ophansi ucindezela phansi sonke isikhathi ukhumbula imilenze yakho sonke isikhathi sokuCindezela Khumbula ukuhogela njengoba wehla futhi ukhipha umoya njengoba ukhuphuka kathathu kabili munye futhi nomsebenzi omuhle impela futhi ekuphambukeni okuphindayo.

Kumele uzwe ukuthi i-abs yakho isebenza kancane manje, kepha siya esivivinyweni esilandelayo, esibizwa ngeplani lokuguqa. Ngizokukhombisa izinto ezimbalwa ezibalulekile ongacabanga ngazo ukuze wenze isiqiniseko sokwenza lokhu kahle, bese kuthi njenge-reverse crunch, sizoyibamba imizuzwana engama-30 ukuze sisebenze umnyombo wakho, kulungile ngakho-ke qala ngalokho, ngena endaweni yokuguqa bese uletha izindololwane zakho phansi futhi uzobe ucindezela izindololwane zakho phansi, manje ingxenye ebaluleke kakhulu ukuma phakathi kwamadolo akho, izinkalo namahlombe abantu abaningi izinqe ezinjengalezo emoyeni, kodwa ngifuna ukuthi ucindezele ama-glute akho, ucindezele imisipha yakho yezinqa ngokuqina ngangokunokwenzeka futhi uma wenza lokho uzolungisa umzimba wakho ulayini kusuka emadolweni kuya okhalweni kuya emahlombe kulethe, kulungile, ngakho-ke cindezela lezo glutes, ungazidedeli lezo glutes ngaso sonke isikhathi, bese ufana nje nokuhlikihla kokuqala, donsa isilevu sakho bese ukhumbula, manje suka ku-K Pushing Up Oops wakho Okokugcina esifuna ukucabanga ngakho ngepulangwe eliguqe, esikhundleni sokuyicindezela ngezandla zakho ukuze ufune ukukhumbula ukudonsa izindololwane zakho zibheke okhalweni lwakho uma ufaka ingcindezi encane, azihambi impela, kepha uma ufaka ingcindezi encane kakhulu ukuthi kufanele uzwe imisipha yakho esemqoka isebenza kanzima kabili, kuzoba ngcono kakhulu kumgogodla wakho , ngakho-ke uma ucabanga ngalezo zinto ezibeka izingcwecwe phezulu ekhanda cindezela ikhanda bese udonsela izindololwane zakho emadolweni ake sikulungele ukubamba ipulangwe lokuguqa ezintathu ezimbili eyodwa bese ubambelela futhi ukhumbule ukuphefumula, dudula izingalo zakho umhlabathi bese udonsela izindololwane zakho emuva ngasesiswini sakho, ngalokho i-abs yakho iqhume ngamandla eyodwa eyodwa bese uthola ukuphumula okuhle, umsebenzi omuhle epulangweni lokuguqa, sinezivivinyo ezimbili phansi futhi sinezimbili okufanele sizenze, ngakho-ke elandelayo ibizwa intaba futhi mhlawumbe ukuvivinya okunzima kakhulu engizokukhombisa khona namuhla, qiniseka ukuthi ukukwenza kancane kakhulu futhi uma kufanele sizokukhombisa okunye ukuhluka ongakwenza ngesihlalo noma ngemuva kombhede ukuze ukwenze kulula kakhulu kuwe, kepha ngizokuchaza ngomzuzwana nokuthi ungakwenza kanjani nge-perfec i-tform Ngakho-ke kumqali wezintaba uzothola isikhundla esifanayo nepulangwe, kuphela izandla zakho ziyisicaba phansi futhi kulokhu uzophakamisela izinzwane zakho endaweni ephelele yokuchofoza ngokucindezela i-h yakho uye ezansi phansi cabanga okukhulu ukwedlula ikhanda lakho futhi ngamunye ngamunye uzoguqa ngamadolo phezulu nangemuva futhi amadolo akho phezulu nangemuva azoqala kancane futhi asebenzise kancane ibanga elincane lokunyakaza kuqala bese kuthi lapho usululama usheshe ufike ephuzwini lapho ucishe ugijime endaweni, kulungile ngakho cabanga ngalezi zikhombisi njengoba wenza ngeClimber do futhi uthathe kalula esinye isikhathi ungaziphushi ngokunensa uhambe kancane lapho kujwayela khona masikulungele ukugibela imizuzwana engamashumi amathathu kokuthathu eyodwa no-goif okunzima kakhulu zama esikhundleni salokho qiniseka ukuthi wonke amaphuzu isandla sakho sixhumana nomhlabathi futhi ubambe umhlabathi ngeminwe yakho sonta imigoqo yakho yendololwane phambili ukuze wenze kusebenze amahlombe akho amathathu amabili futhi ube nokuphumula okuhle umsebenzi omuhle kumqali lowo wayengumpetha Bably pretty hard and we have only one exercise left so you have only 30 seconds left so stay with me cause i really want you to feel that burn in your core from these four exercises, now the last is called the kneeling inchworm so i will ngikukhombise ukuthi le nshulube eguqa ngamadolo yenza kanjani ifomu elifanele bese sizokwenza lo msebenzi wokugcina imizuzwana engama-30. Cishe usufikile lapho, ngakho-ke ngena endaweni efanayo naleyo nomqali wezintaba nje lokhu.

Uma uguqile manje, sondeza izandla zakho emadolweni akho bese ucindezela izingqinamba zakho ndawonye njengoba senza ngepulangwe ngokuqinile ngangokunokwenzeka futhi uzokungenisa kuleso simo esiyindilinga esihle okwamanje ngoba sibambe core endaweni futhi manje endaweni efanele ugcine izindololwane zakho zivaliwe ngangokunokwenzeka futhi uye kude nomzimba wakho ngaphandle ngangokunokwenzeka ukuze uzokwelula izingalo zakho ngangokunokwenzeka ukubamba lezo glutes ziqine, gcina lezo glutes ziqinile futhi uma ufika endaweni ethile ku-feat. Ngempela qala ukusebenza, akunandaba ukuthi ufika ibanga elingakanani lapho ufika khona ngenkathi ucindezela ama-glutes akho bese uphakamisa ingalo eyodwa ngasikhathi ukugcina izindololwane zakho ziqonde ngangokunokwenzeka ngakho-ke zisebenzise ngempela Amabhande akho ehlombe awahambi izindololwane zakho zihambe kahle, ngakho-ke yilokho kuphela okudingeka ucabange ngakho lapho wenza isibungu esiguqa ngamadolo. Ake siqale ukusetha okokugcina amasekhondi angamashumi amathathu nantathu nanye futhi uma lokho kunzima kakhulu, kuzame esikhundleni salokho ubone ukuthi ungahamba kancane ngokuthola impendulo eyodwa, qhubeka, usuzobe usuqedile ezintathu ezimbili eyodwa futhi konke kuphinde kwaba kuhle impela Umsebenzi futhi Ngiyabonga ngokuhamba nami nangokuzinikela kuqeqesho.

Manje senginayo i-freebie enhle yakho, njengoba kuthembisiwe kwimibuzo yeCoretype, ngakho mane uchofoze isixhumanisi sokuqala ngezansi kumazwana angezansi ngizokunamathisela lapho, ngokushesha nje lapho uchofoza leso sixhumanisi ngifuna ukuthi ube nokufinyelela mahhala ukunikeza imibuzo ekhethekile eyinhloko esiyidalile. Uma umusha lapha, qiniseka ukuthi ubhalisile bese ushaya insimbi ukuze uthole izaziso zazo zonke izindatshana zethu zakamuva futhi ungazise kumazwana asebenzise kakhulu umzimba, qaphela futhi sizokubona ngokuzayo

Ingabe i-cardio inika i-abs?

Ukufaka njaloI-CardioungeneeyakhoinqubocanUsizowenashisa amafutha amaningi nesivininieyakhoindlela eya kusethi yamaphakethe ayisithuphaIngxenye. Ucwaningo lukhombisa lokhoI-Cardiokusebenza ngempumelelo enkulu uma kukhulunywa ngokunciphisa amafutha esiswini, okuthicansiza ukwenzaeyakhoizicubu zesisu zibonakala ngokwengeziwe.18.06.2018

Abantu abaningi bangibuza ukuthi kufanele ngabe benza i-cardio engakanani ukuthola i-abs. Noma wehlise isisindo. Noma zombili.

Ngizokuphendula konke lokho nokuningi kulesi sihloko ngendlela efanayo kaninginingi. Lezi izi

Ngaphambi kokuba sifike lapho

Ngizokuthola. Iqiniso lokuthi uzibuza ukuthi ingakanani i-cardio ongayenza ukuthola i-abs kusho ukuthi usuvele ungaphambi kwesixuku. Lokho kusho ukuthi ufuna ukubona ukubaluleka kokuvivinya umzimba futhi ukwenze.

Ukulungele ukukwenza. Noma mhlawumbe usuvele ukhona. Kuhle lokho.

Ngihlala ngithanda ukusho ukuthi kunamazinga ahlukene kulokhu. Ngokuya uphakama uba ngcono, ngakho-ke uma lolu hlobo lolwazi olufunayo, zinike ezinhlanu eziphakeme futhi uzishaye emhlane, usendleleni efanele, singadinga nje ukulungisa inqubo yakho yokuzivocavoca umzimba okuncane, ukuze uthole i-ROI enhle kakhulu uma kukhulunywa ngesikhathi sakho nomzamo wakho. Ngoba ngiyigundane lokuqina, ngibona abantu abaningi abafanayo ku-elliptical, umphathi wezitebhisi, base-treadmill futhi izinhliziyo zabo ziyajuluka nsuku zonke.

Futhi ngihlala ngimangazwa ubuhlakani babanye abantu ku-treadmill. Ngibona abanye abantu behamba eceleni. Ngize ngibone abanye abantu behamba behlehla.

Futhi ngihlala ngicabanga ukuthi lokhu kubukeka kuthakazelisa. Ingabe kufanele ngibe? ukwenza lokho? Yini engiyilahlekile lapha. Kepha futhi, kungcono kunokuthile.

Imali yebhayisikili yezindiza ye-alaska

Kuyafana nalapho abantu behlala ezimotweni, becabanga ngakho futhi bezama ukuya ejimini ukuze bahlale ngebhayisikili elimile. Noma hamba umile Njenge-treadmill. Awuyiboni yini indida ekulo? Ithiphu esheshayo.

Uma ungenza umsebenzi wakho we-cardio ngaphandle, kungcono kakhulu kuwe ngoba uthola nokuthola umoya omusha. Kunezinzuzo eziningi uma ukwazi ukusondela kakhulu emvelweni. Ngakho-ke uma ungahamba noma ujikeleze umzila wokuhamba izintaba noma eduze kwamanzi amaningi, kuhle lokho.

Uthola nelanga elidingeka kakhulu umzimba wakho elihlanganisa ne-cholesterol esikhunjeni sakho futhi lenze amavithamini D. Ngakho-ke izinganekwane ezimbili zisuswe lapho. Cholesterol akukubi kuwe.

Umzimba wakho uzenzela owaso ucholeste rol. Kubalulekile kuwo wonke umsebenzi weseli emzimbeni wakho. Ungafa ngaphandle kwawo.

Ngakho-ke ungesabi ngakho. Futhi ukuthola ilanga esikhumbeni sakho akukubi kuwe. Savela nelanga.

Singabantu belanga. Isigqi sethu se-circadian sizungeze ilanga ngiqonde ukuthi, ngeke ugeze elangeni usuku lonke noma uzophenduka i-lobster. Kepha uma uthola imizuzu engu-20 yokuchayeka elangeni? Kuyinzuzo kakhulu kuwe.

Ngoba iningi lasenyakatho Melika lishoda ngo-vitamin D. Noma yiluphi ucwaningo ongalubona ngokumelene nokuchayeka elangeni kungenzeka ukuthi luphelelwe isikhathi kakhulu noma lususelwa kwisayensi yabazalwane. Kepha ngiyakuqonda futhi ukuthi uma kubanda lapho uhlala khona, noma isimo sezulu sisonke sikuvimba ukuthi uphumele ngaphandle, noma lapho uhlala endaweni edidayo.

Bese wenza konke okusemandleni ukwenza i-cardio Workout yakho ngaphakathi. Ngimane ngithi uma kuyinketho kufanele ukwenze ngaphandle. Futhi uma uthanda ukugijima, ukuhamba ngebhayisikili, ukugwedla noma yini, noma i-cardio okujabulela ukukwenza.

Qhubeka nomsebenzi omuhle. Futhi sizokhuluma ngemvamisa efanelekile ngomzuzwana ukukunika iqiniso elibandayo elilukhuni mayelana ne-cardio. Kunezinzuzo eziningi ze-cardio.

Isibonelo, iqinisa inhliziyo yakho futhi ingapompa igazi eliningi emzimbeni wakho. Lokho kuyinto enhle. Ukuba nenhliziyo eqinile nenempilo kuzothuthukisa namandla akho ukuze ukwazi ukugijima isikhathi eside futhi ngokushesha.

Kuqinisa amalunga akho namathambo, futhi kunezinye izinzuzo ezinkulu. Kepha ukuphuma nge-abs, ingasaphathwa eyokwehlisa isisindo, akuyona enye yazo. Noma kuyindlela engafanelekile yokukwenza.

Uma ufuna ukukhuluma ngomkhulu omncane uma kukhulunywa nge-abs kanye nokwehlisa isisindo, angicabangi ngesibonelo esingcono. Njengoba i-80% yokwakheka komzimba wakho, ukuthi umzimba wakho ubukeka kanjani kunqunywa yindlela odla ngayo. 80%.

Ama-20% asele aqukethe izindlela zokuphila ezisekelayo njengokulala ngokwanele, ukulawula ukucindezeleka, ukuzivocavoca umzimba njalo, izakhi zofuzo nokuzivocavoca umzimba. Futhi i-cardio ingenye yezindlela eziningi ezahlukene zokuqeqesha. Kuma-20% asele, i-cardio idlala indima enkulu kangako uma kukhulunywa ngokuthola i-abs.

Yingakho ubona abantu abaningi abanezinhloso ezinhle ejimini. Uyababona endaweni ye-cardio. Bakhona nsuku zonke futhi bajuluke izinhliziyo zabo kodwa babukeka befana.

Abalahli isisindo. Nansi into. I-cardio yendabuko ngokwayo ayidingekile ukunciphisa umzimba.

Awudingi ukukwenza ukuze uthole i-abs. Uma ukwenza ngokweqile, kungalimaza nempilo yakho, futhi ngizochaza ukuthi kungani lapha. Kepha uma lokhu kuyizindaba ezintsha sha kuwe, manje wazi kangcono.

Uma une-Apple Watch, i-Fitbit, noma esinye salezo ziqaphi zokushaya kwenhliziyo eziboshwe esifubeni sakho, wenza ukuzivocavoca umzimba noma noma yiluphi uhlobo lokuqeqeshwa kokumelana nesikhathi esiphakeme. Uzokwazi ukuthi ingakhuphula izinga lokushaya kwenhliziyo yakho kancane. Ukuphakamisa izinsimbi, uma ukukwenza ngokushesha okwanele, futhi ngamandla amakhulu, ngokusobala uzivocavoca uhlelo lwakho lwenhliziyo.

Lokhu kukunikeza ukufinyelela kuzo zonke izinzuzo ze-cardio ngaphandle kokuthi ukwenze ngendlela yendabuko. Njengokugijima amahora elandelana noma ukujuluka inhliziyo yakho ngomshini wakho we-cardio owuthandayo. Ngokwami, ngiyakuzonda ukwenza i-cardio.

Angikuthokozeli nakancane. Angicabangi ukuthi kuyasiza ukuthi ngibe nokuzivocavoca kwangempela, isimo sengqondo esibi lapho ngenza. Kepha ngingumuntu oncintisana impela.

Ngize ngacabanga nokusayinela isigamu semarathon ukunqoba ukungakuthandi kwami. Bekungaba yiphutha elibi kakhulu empilweni yami ngoba ngasinda osukwini olukhulu lokuqeqeshwa kwe-marathon ngokuphelele lapho ngibona ukuthi iyinto eyisicefe kakhulu emhlabeni. Futhi ngikhuluma ngokugenca ngezinto eziphilayo nokwenziwa ngcono komuntu.

Ngiyakuthanda ukufunda ngempilo nobungqabavu nokuthi umzimba usebenza kanjani nesayensi engemuva kwawo. Super nerdy, ngiyazi. Kepha ngale ndlela ngingakudalela okuqukethwe okusha.

Futhi ngenkathi ngifunda kabanzi ngokuzivocavoca umzimba futhi ngathola ukuthi i-cardio yendabuko ayidingekile ekwehliseni isisindo nempilo, ngizwe sengathi imithandazo yami ekugcineni iyaphendulwa. Futhi kwawuguqula ngokuphelele umbono wami wokuqeqeshwa ongahlangene nempilo yami yonke nokuqina kwami. Yingakho ngizimisele kakhulu ngokufundisa abantu ngalezi zinto.

Ngoba lapho abantu benza i-cardio yendabuko, kuyisibonelo esihle senhloso elungile kepha ukwenziwa okungalungile. Futhi imvamisa abantu benza i-cardio ngoba babala ama-calories. Le yimodeli yakudala yokwehlisa isisindo ngokudla okuncane nokuzivocavoca umzimba.

Noma kwaziwa kangcono njengamakhalori kuma-calories aphume. Ngakho-ke sigxile kuleyo ngxenye yesibalo ekhipha ama-calories.

Sizama ukuzivocavoca umzimba futhi sishise ama-calories amaningi ngokwenza i-cardio. Kungumqondo olula impela. Futhi kufanele kusebenze.

Izibalo zilula. Futhi sizamile lokho amashumi eminyaka. Inkinga ukuthi, ayisebenzi ngempela.

Futhi lapho i-cardio bekungukukhetha kwakho kokuzivocavoca futhi awunciphi isisindo. Eqinisweni, uqala ukubona ukuzuza kwesisindo esiswini sakho. Kunencazelo efakazelwe yokuthi amakhalori owashisile ngesikhathi sakho sehora le-cardio, akusho ukuthi umzimba wakho ushisa amanoni.

Khumbula ukuthi u-80% wokwakheka komzimba wakho kunqunywa yindlela odla ngayo. Lokhu kuyinto encane kakhulu okumele ugxile kuyo. Inkinga ukuthi, abantu abaningi bacabanga ukuthi ukudla nokuvivinya umzimba kudlala indima elinganayo uma kukhulunywa ngokuncipha.

Akukho okungaba kude neqiniso. Lokhu kuhlanganisiwe, ikakhulukazi uma konke okwenzela ukuzivocavoca kungu-cardio. Futhi-ke iba yingozi ngoba ungena emaphethini we-cardio angapheli.

Isikweletu kuMark Sissons ngaleli gama. I-cardio engapheli yilapho wenza ukusebenza kwe-cardio okunzima kakhulu, okuvame kakhulu, nokuphumula okunganele. Ngoba kuholela ezintweni ezimbili. I-1) Abantu baba nesifo samazambane esisebenzayo sombhede kusuka ekuzivocavoca umzimba kwabo lapho benza khona, kepha-ke bahlala phansi usuku lonke.

Abantu abaningi abavocavoca umzimba banecala. Futhi akukuhle ngoba lokho kusho ukuthi usaqhubeka nokuhlala phansi isikhathi esiningi uvukile. 2) I-Cardio engapheli idala umphumela wokunxephezelwa ngokweqile.

Ngakho-ke uma sibuyela emuva ekudleni kwekhalori kuqhathaniswa nemodeli yokudla ikhalori, ochwepheshe abaningi babafowethu ngephutha bacabanga ukuthi 'ama-calories' engxenyeni ye-equation azohlala azinzile; cha, akunjalo. Leyo nkulumo iyodwa kufanele isuse le modeli yokwehlisa isisindo.

Kepha ake siyihlaziye ngokuqhubekayo. Lokhu empeleni kusebenza kanjani. Uma ukwandisa ingxenye 'yekhalori elahlekile' ye-equation, kuzoba nokwanda okulandelayo 'kwama-calories'.

Lokhu kusho ukuthi njengoba ushisa ama-calories amaningi, ubuye udle ama-calories amaningi. Uyabona ukuthi ngemuva kweseshini ende ye-cardio uhlala unezifiso ezinkulu? Enye into nge-cardio engapheli ukuthi idala izifiso zikashukela ezinkulu lapho kuba yinkinga kubantu abaningi. Ngoba kulula kakhulu ukusula zonke izinzuzo zokuzivocavoca umzimba nge-carbohydrate egcwele ngokweqile.

Futhi abantu bayakuthethelela ngoba bashise ama-calories angu-X kuphela ngenkathi bezivocavoca. Inkinga ngalokhu kucabanga ukuthi wena wenza kanjani? Imizimba yethu igaya ukudla, futhi ukuzivocavoca umzimba kuyizindlela ezimbili ezihluke ngokuphelele. Futhi, lokhu ngizokusho kuze kufike izinkomo ekhaya.

Akukhona nje mayelana nokudla kwekhalori kuqhathaniswa nezindleko zekhalori. Le yindlela elula yokubheka ama-hormone afana ne-insulin, i-cortisol, i-leptin namanye ama-hormone okusutha abalulekile.

Amakhalori abalulekile, kepha ama-hormone abaluleke kakhulu emzimbeni womuntu. Sathuthuka ukuze sihambe njengabantu. Igama elingukhiye ukunyakaza.

Asizange siguquke ukuze sigijime nsuku zonke noma sihlale kubhayisikili elimile. Kunomehluko omkhulu phakathi kokuzivocavoca umzimba jikelele nokusebenza. Udinga ukukhumbula ukuthi ukuzivocavoca umzimba uhlobo oluthile lokucindezeleka.

Futhi umzimba wakho uphendula ngendlela efanayo kuzo zonke izinhlobo zokuxineka. Yenza kusebenze i-cortisol, nokuyimpi yakho noma i-hormone yokuphendula indiza. Futhi enye yezindima zayo eziphambili ukugcwalisa umzimba wakho ngeglucose ukuze ube namandla okulwa noma abaleke.

Uma ugijima nsuku zonke, umzimba wakho ucabanga ukuthi uyazingelwa noma ulwa nebhere nsuku zonke. Futhi esinye sezivikelo eziqala ukusebenza uma wenza ukuzivocavoca okungapheli kwe-cardio umzimba wakho ogcina yonke leyo glucose engasetshenzisiwe esetshenzisiwe esizungeze isisu sakho. Ukuze uvikele izitho zakho eziyigugu kuleli bhere lokucabanga, zama ukulwa noma ukubaleka nsuku zonke.

Futhi uma ungumgijimi okhuthele noma izibambo sezikhathele, sebenzisa i-gym elliptical yakho oyithandayo futhi ngeke wehlise isisindo. Eqinisweni, ubona inzuzo ejwayelekile kakhulu esiswini sakho. Yiso leso sizathu.

Futhi, angisho ukuthi ungalokothi wenze i-cardio yendabuko, into enhle ukufaka konke njalo ukushintsha izinto. Kanye noma kabili ngesonto? Kwenze uma uyithanda. Kepha uma kukhulunywa nge-abs, ingasaphathwa eyokunciphisa umzimba, akudingekile ngokuphelele.

Nakhu engikuncoma ukuthi ukwenze, futhi uma uhlola imibono kuma-athikili ami ngale ndaba, uyazi ukuthi isebenza kahle kakhulu. Ngifuna uthathe kancane uthathe ibhuleki ngenkathi ugijima bese uhambahamba kancane. Manje umcabango wakho wokuqala ungaba, uCarlo, ukugijima akushisi ama-calories amaningi.

Anginandaba. Ngisebenzise kuphela imizuzu embalwa edlule ngichaza ukuthi kungani lokhu kungasebenzi. Ngoba nalapha, ujwayele ukudla kakhulu.

Kepha isayensi esheshayo yokuhamba ukuthi cishe uqinisekisiwe ukuthi uzogcinwa ngaphansi kwesilinganiso senhliziyo yakho se-max aerobic, isilinganiso sokushaya kwenhliziyo esiphezulu lapha. Hhayi ukushaya kwenhliziyo okuphezulu. Kunomehluko omkhulu.

Esikhathini sakho sokushaya kwenhliziyo esiphezulu se-aerobic, ushisa kakhulu ama-acid okunamandla. Lokho kusho ukuthi usendaweni evutha amafutha. Futhi lapho uzama ukunciphisa isisindo, yilokho okufunayo.

Usinquma kanjani isilinganiso sakho esiphezulu senhliziyo ye-aerobic? Ngiyajabula ukuthi ubuzile. Ngakho-ke vele uthathe i-180 ususe iminyaka yakho. Futhi leyo yinombolo yakho ngokushaya ngomzuzu.

Isikweletu kuDkt Phil Mafetone ngalokhu. Ngakho kimi? Ngineminyaka engama-33 ngakho-ke uma sithatha u-180 kususwe u-33, ngithola amabhithi angu-147 ngomzuzu ute.

Yileso isilinganiso sami senhliziyo esiphezulu se-aerobic. Futhi umsebenzi wami ukuhlala ngezansi kwalapho ngenza i-cardio yami Futhi angifuni nokusondela kuyo ngoba kulula kakhulu ukuyidlula. Futhi uma wenza kanjalo, kulapho uqala ukushisa ingxube yeglucose namafutha acid.

Ngemuva kwalokho inkanuko kashukela nempendulo ye-cortisol iyaqala. Futhi, lokho akukuhle ekunciphiseni isisindo, ingasaphathwa eyokuthola ukushaya kwenhliziyo kwe-abs aerobic, ngakho-ke uma ungenayo iwashi leFitbit noma le-Apple ukukala izinga lokushaya kwenhliziyo yakho, kulungile. Vele uhambe.

Futhi kumahhala futhi. Ukuhamba futhi kuyindlela ephumelelayo emangalisayo yokwehlisa amazinga akho oxinzelelo. Futhi uma ufuna ukwazi kabanzi ngesayensi engemuva kwalokho kufanele ubheke le ndatshana.

umlando webhayisikili lika-harley davidson

Futhi ngaso sonke isikhathi lapho uhamba khona uhambo cishe njalo ubuya uvuseleleke kakhulu. Noma nini lapho ngicindezelekile noma nginovalo, noma lapho kufanele ngenze isinqumo esikhulu, qagela ukuthi ngenzani? ngizozithwebula. futhi inhloso yakho ukuthola ukuhlukana kwezinyathelo ezingama-10,000 ngakho-ke kukuphoqa ukuthi ugcine umzimba wakho unyakaza usuku lonke.

Lapha futhi, sifuna ukugwema izigaba ezinde lapho uhlala ngokuphelele khona. Ngakho-ke uma uzonda impilo yakho futhi ubusenza i-cardio ezinyangeni ezimbalwa ezedlule, kepha uma ungaboni miphumela, ngincoma kakhulu ukwenza ezimbalwa zalezi zikhathi ze-cardio, ngiphakamise izinsimbi ezithile, futhi ngenze noqeqesho lokumelana nalokho ukuze ukwazi ukwakha imisipha. Uma ungenakho ukufinyelela kuzisindo, kulungile.

Ungavele usebenzise isisindo somzimba wakho njengendlela yakho yokumelana. Futhi uma ufuna uhlelo oluqinisekisiwe lokuthi ungakwenza kanjani ukuqeqeshwa kokumelana nesisindo somzimba wakho kuphela, khona-ke ngizoxhumanisa

Lokhu kungenye yezinto engizithandayo ukusho. Uma izinzuzo zokuvivinya umzimba zingafakwa kupilisi, kungaba yisidakamizwa esikhulu kunazo zonke esake saba khona. Futhi uthola zonke lezi zinzuzo ngokuqeqeshwa kokumelana.

Futhi akudingeki uchithe amahora amaningi ukuqeqeshwa ukumelana ejimini. Cabanga kancane, kepha kungcono. Ngokusho okungcono, ngiqonde ukushuba okukhulu.

Uma wenza imizuzu eyi-10 kuya kwengama-30 yokuqina kokuqina kokuqina kabili kathathu ngesonto kuhlanganiswe nezinyathelo eziyi-10 000 ngosuku, usuqedile. Ekupheleni kosuku, uma ufuna ukwenza i-cardio ngoba uyayithanda, kulungile. Futhi, angisho ukuthi akufanele neze ukwenze.

Qhubeka ukwenze. Kuyinto enhle ukushintsha okuthile njalo ngezikhathi ezithile ukushintsha okuthile. Kanye noma kabili ngesonto? Kwenze.

Kepha inhloso yakho ukuzama izindlela ezahlukahlukene zokuzivocavoca ngangokunokwenzeka. Kepha uma kukhulunywa nge-abs, ingasaphathwa eyokwehla kwesisindo, uma ufuna ukwazi ukuthi ingakanani i-cardio okudingeka uyenze ukufeza lokho? UZero. Akudingeki nhlobo.

Kuyisicoco esihle, kepha ama-abs enziwa ekhishini.

Ingabe i-abs yakho ingakulimaza ekugijimeni?

Anisisuumsiphaubunzimakungadala ubuhlungu; uzozwa ubuhlungu wenza iisisuqhekeka. Uma ubuhlungu bungekho nge-crunch, aubunzimaakunakwenzeka. Ukufakwa kwemithambo esiswini esingezansi nakho kungadala ubuhlungu ngesikhathi sokuzivocavoca, noma lokhu akuyona inkinga ejwayelekile.29.01.2010

Ngabe ungathola iphakethe eli-6 kusuka emaplankin nje?

Ungalithola iphakethe eliyisithuphakusukaamapulangwe?Wenangekethola eziyisithupha-pack abs kusuka nje planking. Amapulangwe awukuzivocavoca okuhle kakhulu ukuqinisa ingqikithi nokuthuthukisa eyakhoeziyisithupha-pack ABS. Noma kunjalo, ukukhipha ifayela le-eziyisithupha pack ABS, kubalulekile ukufaka ukudla okunempilo okuzogcina amafutha angaphansi kwesikhumba ephansi.

Ungathola i-abs ezinsukwini ezingama-30?

Ukuthola i-abs ezinsukwini ezingama-30kuyintoeyodwayezinhloso ezivame kakhulu ekuqiniseni umzimba. Yize kungenzeka umawenangisesimweni esifanele sokuyenzayona, kubantu abaningi ikakhulukazi abasanda kuba namandla okuqina, ngeke nje yenziwe.

Yini abagijimi isisu?

Isisu somgijimikwenzeka lapho uhlelo lwethu lokugaya ukudla luthola inani elikhulu lokuyaluza esenzweni seegijimanoma ukuvivinya umzimba okuphezulu.

Kwenzekani uma ngigijima u-5km ngosuku?

Nguegijimaa 5K njalousuku, kungenzeka ubone ukuthuthuka ekubekezeleleni kwakho kwemisipha futhi ngokunokwenzeka ngosayizi wemisipha eyinhloko esetshenziswe ngenkathiegijima, Njenge-quads yakho, imisipha, i-glutes, i-hip flexors namathole.15 2020.

Ingabe kufanele ngenze i-abs kuqala noma i-cardio?

Awudingi (futhi akufanele)do ABSamahora ngaphambi kwe-I-Cardio; U-Lee uncome imizuzu engama-20 kuya kwengama-30 yomsebenzi oyinhloko ngaphambi kokuqhubeka. Hlela isikhathi se-kusukaukuzivocavoca kabili noma kathathu ngesonto, kuhloswe ekuqaleni kwesonto uma ukwazi.02.23.2020

Ingabe kufanele ngenze i-abs nsuku zonke?

Ngokuvamile, uJay uthi, abantu abaningi akufaneleyenza ukusebenzisangaphezu kwezikhathi eziyisithupha ngesonto. Hhayi kuphelayenzaeyakhoIngxenyeudinga ikhefu, kodwa nawo wonke umzimba wakho. Ngakho-ke, impendulo emfushane inguyebo: WenacanisitimelaIngxenyengandlela thile, hlela noma wakhe usuku ngalunye ucabanga ukuthi unempilo futhi awunakulimala.08/27/2020

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