Sawubona. Ngiphakamisa ukuthi ngifunde umbiko wami wendabuko.
Usuku lwesithathu. Uhlelo:
Ekuseni: Ukuqeqeshwa ngokomzimba okujwayelekile ngokugcizelela i-abs nezingalo.
Kusihlwa: Slow cross 20 km.
Usuku lwesine. ULwesine. Uhlelo:
Ekuseni: Iziphambano eziningi zikhuphuka intaba izikhathi eziphindwe kayi-134 amamitha ayi-400.
Kusihlwa: Yeqa amakhilomitha ayi-15 ngejubane elijwayelekile.
Usuku lwesithathu. Ukuqeqeshwa ngokomzimba okujwayelekile.
Kuleli sonto, ngokuzivocavoca umzimba jikelele, nginqume ukunaka kakhulu ukuvivinya amandla, hhayi ukuvivinya umzimba, njengesikhathi sokugcina.
Iningi lokuzivocavoca lithinte i-abs ngqo noma ngokungaqondile. Njengoba ngithole ukuthi le misipha isemuva kweminye.
Ngakho-ke, ngenze uchungechunge lwe-3 ngiphumule okuncane kokuzivocavoca okulandelayo:
Ipulangwe 1 iminithi; Misa - max; Ama-Push-ups - amahlandla ama-20; I-kettlebell ye-Swing - izikhathi ezingama-20; Ixoxo - izikhathi ezingama-20; Umshini wokusonteka. - izikhathi ezingama-50; Ukudonsa - amahlandla ayi-12.
Ukuphumula kuncane phakathi kokuzivocavoca umzimba. Phumula imizuzu engu-3-4 phakathi kochungechunge.
Isikhathi esiphelele senkimbinkimbi yimizuzu engama-30, kanye nokuzifudumeza nokupholisa phansi.
Usuku lwesithathu. Slow cross 20 km.
Umsebenzi wesiphambano ukululama ekusebenzeni kwangaphambilini. Ngenze isikhathi, kepha angizange ngikugcizelele kakhulu. Kwavela u-4.22 ngekhilomitha ngalinye. Kwakulula ukugijima.
Usuku lwesine. Abaningi bagxuma bakhuphuke intaba.
Ngiyaqhubeka nokukhuphula inani lokuphindaphindwa kokuzivocavoca. Kulokhu ngenze okuphindaphindwayo okungu-13 kwamamitha angama-400. Sikwazile nokukhuphula ijubane elijwayelekile lokudlula ibanga. Ikhula kahle njalo.
Kodwa-ke, kokunye okuphindaphindwayo, wanyathela ngempumelelo emgodini omncane, wenza abaningi begxuma. Ngenxa yalokhu, izinhlungu zavela kuthenda le-Achilles lomlenze wangakwesokudla. Ubuhlungu abunamandla, futhi ngesikhathi sokugijima okujwayelekile kucishe kungabonakali, kepha lapho ujika kwesobunxele noma weqa, kuvela ubuhlungu.
Ngikhuza umzimba. Ngisebenzisa ibhandeshi nokunwebeka lamafutha e-Alezan.
Usuku lwesine. Wela u-15 km.
Umsebenzi kwakuwukuqhuba isiphambano ngejubane elijwayelekile lemizuzu engu-4 ngekhilomitha. Kodwa-ke, lesi silinganiso besiphezulu kakhulu. Kwakunzima kakhulu ukugijima. Ngisho ekugcineni kwebanga, ijubane elingu-4.20 lalibonakala lishesha. Ngokusobala ukukhathala sekuqoqekile. Umlenze ulimele, kodwa kuphela ikhilomitha lokuqala. Yabe isithamba futhi izinhlungu zaphela.
Kuvele ngezikhathi ezithile lapho ngigijimela phansi, ngigijimisa udaka nezigxobhozo ezinhlangothini.
IMinifootball ngumdlalo omuhle wokuhlukanisa ukuqina komzimba wakho. Kuzoba wusizo ekuqeqesheni isivinini sabagijimi. Ungathenga inetha ngezinhloso zebhola lezinyawo ezincane kuwebhusayithi: http://www.Setka-Profi.ru/, lapho kunezinhlobonhlobo zamanetha ebhola ngosayizi ohlukile wohlaka.
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