Inhloso yokwehlisa isisindo, kodwa ngasikhathi sinye singenzi imizamo emikhulu, isethwe ngabantu abaningi. Kungenxa yalezi zigaba zezakhamizi ezikhuluphele ngokweqile, kepha ezingenaso isikhathi esanele noma ezinezinkinga ezithile zempilo, kanye nokuqeqeshwa komzimba okuncane, lapho uhlelo luthi "Ukuhamba noLeslie Sanson" lwenziwe.
Umuntu ngamunye angazijwayeza ngaphandle kokushiya ikhaya, futhi umphumela, uma wenziwe kahle, ngeke ukugcine ulinde isikhathi eside. Into esemqoka ukuthi labo abanciphisa isisindo bazikhethele isigaba esithile sesifundo, esingenzeka ngamakhono omzimba ngamanye.
Ukuhamba Ngokushesha noLeslie Sanson - Izici
U-Leslie Sanson, ongumfundisi odumile wokuzivocavoca umzimba, usungule uhlelo olwehlukile oluvumela umuntu ukuthi anciphise isisindo somzimba, kepha akusho ukuthi yimiphi imizamo ye-titanic. Amakilasi asuselwa ekuhambeni okujwayelekile, okushintshana nokuzivocavoca okulula.
Ukuqeqeshwa okunjalo kwehlukaniswe izigaba ezinhlanu, kwehluka ku:
- isikhathi;
- ubunzima;
- inani lamamitha (noma amamayela) umuntu adinga ukuhamba ngalo.
Ukuhamba ngokushesha noLeslie Sanson kunezici eziningi, lezo eziyinhloko yilezi:
- Amandla okuziqeqesha ekhaya noma ngasiphi isikhathi.
- Awudingi izesekeli ezingeziwe noma imishini yezemidlalo.
- Cishe wonke umuntu uvunyelwe ukuzijwayeza, kungakhathalekile ubudala, impumelelo yezemidlalo kanye nezifo ezikhona.
Kunconywa ukuxhumana nabachwepheshe ngaphambi kokuqala ukuqeqeshwa okunjalo ekhaya, ukuze ungalimazi impilo yakho.
Imayela eli-1 noLeslie Sanson
I-One Mile Workout noLeslie Sanson ilungele bonke abantu, kubandakanya nalabo:
- abanakho ukuqina komzimba;
- usanda kuhlinzwa;
- ukululama ekulimaleni noma ekuguleni;
- ukuguga;
- ukululama ngemuva kokubeletha.
Uhlelo "lwemayela elilodwa" lususelwa ku:
- Ukwenza ukuhamba okulula kakhulu imizuzu engama-20 - 21.
- Isidingo sokuhamba imayela elilodwa.
Ukuzivocavoca okushintsha ukuhamba nokuzivocavoca okuyisisekelo, isibonelo:
- ukuphakamisa izandla;
- ukujikeleza komzimba kwesokudla (kwesobunxele);
- squats angajulile.
Uhlelo olunjalo alugcini ngokweqile emisipheni nasemalungeni futhi lusiza umzimba ukuthi ulungiselele izigaba ezilandelayo zokuqeqeshwa.
Ngisho nokuma kahle komzimba, kunconywa ukuthi uqale esigabeni sokuqala.
2 miles noLeslie Sanson
Ukuzivocavoca okungamamayela ama-2 kusekelwe esidingweni sokumboza ibanga lamamayela amabili.
Lolu hlelo luyinkimbinkimbi kakhulu futhi lubandakanya:
Ukuhamba imizuzu engama-33
Ukwenza izivivinyo ezilula:
- ukuguqula imilenze;
- ama-squats emgqeni wamadolo;
- imiphunga.
Izigaba ezimbili zokuqeqeshwa.
Emizuzwini eyi-15 yokuqala, umuntu uhamba ngejubane elilinganisiwe, bese eshintshela ekuhambeni okunamandla, eshintsha nokuvivinya imilenze ne-abs.
Isigaba sesibili sivumela:
- ezinyangeni ezimbili - 3, susa ama-5 - 7 kilograms;
- qinisa okhalweni;
- qinisa imisipha yemilenze;
- thuthukisa ukukhuthazela ngokomzimba.
Awukwazi ukuya ku- "2 mile" udlule isigaba esedlule.
3 miles noLeslie Sanson
Ukuhamba "amamayela ama-3" kunzima kakhulu futhi kufaka phakathi:
- ukuphothulwa ngempumelelo kwezinhlelo ezimbili zokuqala;
Kuvunyelwe ukuqhubeka kulokuzivocavoca umzimba lapho izigaba ezimbili ezedlule sezinqotshwe ngempumelelo, ngaphandle kokukhathala nobuhlungu bemisipha.
- ukungabikho kwezifo nezinkinga ezinkulu zempilo;
- ukuqeqeshwa ngokomzimba.
Lokhu kuvivinya umzimba kusekelwe ku:
- Ukuhamba ibanga lamamayela amathathu.
- Hamba imizuzu engu-45.
- Layisha ngaphezu kwemilenze yezingalo, i-abs kanye nemisipha yehlombe.
Ukushintshanisa ukuhamba nokuzivocavoca okuhlukahlukene okunamandla, isibonelo:
- ukweqa ngokushesha endaweni;
- amaphaphu ajulile;
- ukushintsha okukhulu komlenze okungenzeka;
- ukuphakamisa izandla;
- sitshekela phambili nasemuva.
Ukuzivocavoca umzimba kukuvumela ukuthi ushise ama-calories, ukhiphe amakhilogremu angenasidingo, futhi uqinise yonke imisipha futhi wandise ukukhuthazela emzimbeni.
4 miles noLeslie Sanson
I-4 Mile enoLeslie Sanson Workout ingokomzimba futhi isebenzisa yonke imisipha.
Lesi sifundo sincike kulokhu:
- Hamba ngesivinini esikhulu imizuzu engama-65.
- Ukucindezeleka okulingene kuwo wonke amaqembu emisipha.
Ukwenza uchungechunge lokuzivocavoca, isibonelo:
- kushintshana amaphaphu amancane futhi ajulile;
- egijima endaweni;
- ama-squats ajulile;
- ukugoba phambili ngokushesha nokunye.
Kulesi sigaba, umuntu ushisa ngokushesha amakhalori, futhi aqinise wonke amaqembu emisipha futhi adale ukukhululeka komzimba okuhle.
Amamayela ama-5 noLeslie Sanson
Ukuzivocavoca kwesihlanu isigaba sokugcina nesinzima kakhulu.
Lesi sifundo sincike kulokhu:
- Ukugijima endaweni yebanga lamamayela amahlanu.
Esigabeni sesihlanu, akukho ukuhamba okuvamile, umuntu uhlala egijima endaweni, ngenkathi enza izivivinyo.
- Isikhathi sesifundo imizuzu engama-70.
Ukuzivocavoca kwenziwa kuyo yonke imisipha, isibonelo:
- ukuphakamisa umlenze, waguqa ngamadolo, waya ehlombe eliphambene;
- ukweqa okuphezulu futhi okukhulu;
- jika njalonjalo.
Ungaqhubeka nohlelo lokugcina lapho umuntu:
- ubhekana kalula nezinhlelo zangaphambilini;
- ayinazo izifo zesistimu yenhliziyo;
- ingamelana nokuqeqeshwa okukhulu ngaphandle kwemiphumela emibi yezempilo;
- ihlukaniswa ukukhuthazela okuphezulu komzimba.
Uma ungaqiniseki ukuthi isifundo sokugcina noLeslie Sanson sizokwazi, khona-ke kuvunyelwe ukuzibandakanya ezinhlelweni ezilula.
Izibuyekezo zokwehlisa isisindo somzimba
Kimi, Ukuhamba noLeslie Sanson wukuzivocavoca okuhle okusiza ukususa izinhlangothi namakhilogremu angenasidingo, ngaphandle kokuzivocavoca okukhathazayo nokushwibeka ama-dumbbells. Ngemuva kwezikhathi ezintathu zokuqala, imilenze yami yayikhathele kakhulu, kuthi ekuseni ngizwe ubuhlungu bemisipha ematholeni ami.
Ngemuva kokuhamba ngezinyawo okungu-4 - 5, akubanga khona ukungaphatheki kahle, ngezwa amandla amakhulu kanye nesimo sengqondo esihle. Kwenyanga nohhafu yokuzivocavoca okunjalo, kwangithatha ama-5.5 kilograms, futhi isisindo asinciphanga nje kuphela, kepha isibalo sathola amajika aphelele.
U-Elena, 34, eMoscow
Ngenxa yezizathu zezempilo, ukubhukuda, ukuphakamisa izinsimbi, kanye nokuvivinya umzimba okuningi ezingalweni nasemhlane kuyaphikiswa kimi. Ukuhamba noLeslie Sanson kuyithuba elihle lokudlala imidlalo, kodwa ngasikhathi sinye ngaphandle kokulimaza impilo yakho. Futhi, lokhu kuqeqeshwa kwenzeka ngumoya owodwa, kusiza ukususa yonke imicabango emibi ekhanda lakho, futhi okubaluleke kakhulu, akukuvumeli ukuthi uthole amakhilogremu athe xaxa.
UNina, 52, uNovokuznetsk
Kade ngihamba noLeslie Sanson izinyanga eziyisikhombisa. Ngisesezingeni lesibili, kepha anginazo izinhloso zokufinyelela esigabeni sokugcina. Ukuzivocavoca kwesibili kungenza ngikhathele, akunzima, kunikezwa kalula futhi kushisa ama-calories ngokuphelele. Ngikwazile ukulahla amakhilogremu amane, ngihlela ukususa amanye amakhilogremu ayisishiyagalombili.
U-Irina, 31, eSt. Petersburg
Lapho ngiqala ukuzama uhlelo noLeslie Sanson, ngamangala ngokukhululeka kwalokhu kuzivocavoca umzimba. Ngidlule ngamoya owodwa, kwathi ekuseni imisipha yami ayilimanga nokulimala. Ngaya esigabeni sesibili ngokushesha futhi ngemuva kwamasonto ambalwa ngaqala "amamayela ama-3 noLeslie Sanson". Lapha ngezwa ukuthi kuhamba ngamandla kangakanani.
Ngangikhathele kabi, imisipha yami yayinyinyitheka, umjuluko wawuthululwa emfuleni. Kodwa-ke, isifiso sokususa izinhlangothi zabo ezimbi futhi ususe amakhilogremu ayi-10 - 15 asishiyanga isifundo. Ngenxa yalokhu, ekupheleni kwenyanga yesibili "amamayela ama-3" aqala ukunikezwa kimi kalula, ama-kilogram aqala ukuhamba phambi kwamehlo ethu.
Nginqume ukuqala isigaba sokugcina nge-Leslie Sanson, kepha ngemuva kwemizuzu engu-5-6 yomsebenzi ngabona ukuthi angikakulungeli. Ukuqeqeshwa kwakunzima kakhulu, ngangikhathele ngaso leso sikhathi futhi ngangingakwazi ngisho nokuphakamisa imilenze yami.
U-Anastasia, oneminyaka engama-29 ubudala, eMoscow
Ngezwa ngokuhamba noLeslie Sanson, futhi amahemuhemu afika kimi ehlukile. Abanye abantu bakhala ngokuthi awukho umphumela, abanye bakwazile ukukhipha amakhilogremu ayi-15 noma ngaphezulu. Ngaqala ukuziqeqesha ngokwemithetho yonke, ekuqaleni ngangizilolongela "imayela elilodwa", ngemuva kwesonto ngadlulela esigabeni sesibili, ngemuva kwenyanga ngaqala esesithathu.
Ngazi kahle uhlelo lwesithathu kuphela ngemuva kwezinyanga ezine, ngaphambi kwalokho lwenziwa kanzima, futhi okunye ukuzivocavoca akuzange kusebenze nhlobo. Ngizilungiselela isigaba sokugcina ngokwengqondo nangokomzimba, kepha angikakwazi ukumelana naso. Ukuphefumula ngokushesha kuyaphazamiseka, inhliziyo iqala ukushaya ngamandla, futhi yehlise nemisipha yemilenze. Ngokuvamile, sengivele ngibe nomphumela omangalisayo, ngilahlekelwe amakhilogremu ayi-9. Angazi noma ngizokwazi yini ukwenza kahle ama- "5 miles", kepha ngizoqhubeka nokuqeqeshwa ngokuqinisekile.
UJulia, oneminyaka engu-40 ubudala, uSyktyvkar
Ukuhamba noLeslie Sanson kuyithuba elihle lokwehlisa isisindo nokuqinisa wonke amaqembu emisipha ngenkathi uzivocavoca ekhaya. Lolu hlelo lwenzelwe amazinga ahlukene wokuqina komzimba nokukhuthazela, futhi okubaluleke kakhulu, lunika imiphumela emihle kakhulu.
Blitz - amathiphu:
- qiniseka ukuthi uqala ukuzijwayeza kusuka ezingeni lokuqala futhi ungaqali uhlelo olusha, weqa ngaphezu kwanoma yisiphi isigaba;
- uma kuba nzima ngesikhathi sokuzivocavoca, ukuphefumula kuyadideka futhi i-pulse iyashesha, khona-ke ukuqeqeshwa kufanele kuqedwe;
- kubalulekile ukuzama ukuphinda zonke izivivinyo ngemuva komqeqeshi, futhi akufanele ungeze noma ususe izinto kuhlelo.
