Idlalwa kanjani ezemidlalo: 100 Ukufaneleka Amathiphu

Ukuze ngihlale ngiwumqemane nsuku zonke, kudingeka isineke kanye ukuzethemba. Ngakho-ke, kufanele ngaso sonke isikhathi khumbula ngalezi amathiphu 100 ukukusiza uqonde ukuthi oyiwonawona futhi umsebenzi ngaphandle engozini impilo yabo.

Amathiphu ukugijima

1. Sebenzisa kuqala imizuzu emihlanu ukugijima ukuxoxa.
2. Funda indlela yokuphefumula ngokujulile, ukukhulisa ukugeleza komoya-mpilo.
3. Uma uzama ukusebenzisa ngesivinini ethile, sebenzisa umculo ukuze usethe isigqi.
4. Qalisa nomuntu ngokushesha kunokuba, kudingeka uziphoqe kube nemiphumela lemihle.
5. Lapho egijima ngomqanso, ukugxila phezulu, hhayi ngezinyawo zakho.
6. Khulisa engela ummango we-treadmill ukuba usebenzise ama-kilojoule ngaphezulu.
7. Shintsha umzila ngesikhathi gijima ngamunye, imisipha yakho musa ukujwayela umthwalo efanayo.
8. Ungagijimi nsuku zonke, ukugijima kushintshane ukuqeqeshwa amandla.
9. Sebenza ifomu lakho ukuze ugweme ukulimala.
10. Ukuze ugweme umonakalo ngenxa ukwanda ibanga, njalo ugijimela esiphezulu eziyishumi per cent kunakuqala.
11. Uma uphelelwa ibanga elide ungene ngesiwombe sesibili okudingeka ingagijima ngejubane elidlula ngowokuqala.
12. Uma uphelelwa emgwaqeni, ungenawo sikhthe ngokwakho, kodwa futhi usebenzise endaweni emangelengele ukuthuthukisa egijima imiklamo.
13. Ungaphuthelwa elula yokugcina, kuyoba ulungiselela nezifundo wena.

Amathiphu cardio

1. Njalo push wena zenziwe imizuzu emihlanu isikhathi eside kunaleso bafuna.
2. Zama kilojoule okwengeziwe umqeqeshi okweqanda.
3. Izikhathi - Leli gama akuyona kuphela ukugijima, abakwazi ashise amanoni ngokushesha, ngcono ube namandla athe xaxa futhi ukwandisa isivinini.
4. High-amandla ukuqeqeshwa isikhawu (HIIT) burns amathani kilojoule esikhathini esifushane.
5. Sebenzisa simulators ezahlukene yesigaba esisodwa, ukubandakanya amaqembu ehlukene muscle ehlukahlukene ukuqeqeshwa.
6. Hlanganisa cardio namandla umsebenzi ngokuthuthukisa umzimba.

ukuqeqeshwa amandla

1. Yenza cardio olutheni ukuze ayilungiselele amandla.
2. abulawe efanele kubaluleke ngaphezu inani ezinikezwa.
3. Ukuze ubone imiphumela ngokushesha ngangokunokwenzeka, thatha okungenani ezintathu amandla ukusebenzisa ngesonto.
4. Yonga isikhathi kilojoule kakhulu ngokwenza "super-izindlela" - ukusebenza nimelana amaqembu kwemisipha futhi ngokushesha yokuhamba komunye umsebenzi kwesinye.
5. Akukhona nje ukubhekana dumbbells ezivamile, uhlole hardware etholakala kanye ehlukahlukene inqubo.
6. Bonisa nge isisindo emzimbeni wakho akuvumela ukuthi usebenzise ama-kilojoule angaphezu kuka umzimba njalo nge dumbbells.
7. Yenza ukusebenzisa kwakho ngempumelelo ngaphezulu, unezela ukuntengantenga: umshado, emi ngomlenze owodwa noma ibhola ekhethekile.
8. ukuqeqeshwa yezinhloso eziningi! Musa ukuchitha isikhathi, bezama ukulungisa nje elinye iqembu imisipha, uma ungakwazi ukuzibandakanya parallel nomunye.
9. Shintsha ijubane umsebenzi, imisipha yakho musa ukujwayela ngejubane elifanayo.
10. Nginazo ezimbili noma osayizi ezintathu ezahlukene dumbbells amaqembu ahlukene kwemisipha.
11. Engeza isisindo xaxa njengoba uthuthukela. Imisipha yakho kufanele sikhathele kakhulu futhi ukhathele.
12. Ungakhohlwa mayelana ibhalansi, njalo ukhokhe esilinganayo ukunakekela ngamaqembu ahlukene imisipha.
13. Treadmills akuzona nje for ukugijima: ukunciphisa ijubane esiphansi, ungakwazi ukuzenza kuwo amandla ukuzivocavoca.
14. Ungakhohlwa ukuphumula!

yoga

1. Yoga akufanele neze ubuhlungu.
2. Into eyinhloko ukunakwa kwakho kufanele kube nomoya iyunifomu futhi ijulile.
3. ukubukeka kwakho ezithambile bagxila nakho kubalulekile: kuyokusiza ukuba ukhululeke futhi kusiza ukuba sibhekane ngokuphumelelayo zibhekise eziyinkimbinkimbi.
4. Ngo ukusebenza nokuma postures ungakhohlwa uphumule nasezinzwanini.
5. Ungakwazi ukuboleka emadeni ngosuku lokuqala ekilasini, kodwa udinga ukuthenga siqu kuqala yakho.
6. Letha ithawula ukuze asule izithukuthuku.
7. Gqoka njalo izimpahla ibhulukwe ekhethekile, ngakho ziba umjuluko ngaphezulu.
8. Kukhona lutho esingaba namahloni ngakho ukusho ukuthi izenzo ofundisa kukubangele ubuhlungu noma kabi.
9. Ingabe push-ups "chaturanga" ukusebenza ku triceps yakho.
10. Khetha izinhlobo ngokushesha yoga ukuze usebenzise ama-kilojoule ngaphezulu.

ejimini

1. Ukuze kugwenywe, ukusula abaqeqeshi kanye amagobolondo ngaphambi kokuba uyisebenzise.
2. Anikholwa izinzwa esakhelwe, simulators, sebenzisa imishini yabo ukubala ukushaya kwenhliziyo, ama-calories nezinye izinto.
3. Njengoba incazelo amakilasi group akuzona kucaca, ukuhlola esimisweni sokuqala ngaphambi kokujoyina.
4. Zama abafundisi ezahlukene ukuthola lowo engcono ekushukumisayo.
5. Uma kungenzeka, ukuhlela isifundo kusengaphambili ukuze wonge isikhathi kamuva.
6. Wozani ekilasini imizuzu okungenani ezihlanu ngaphambi kobana kuthome ukukhetha indawo, khuluma instructor kanye ukulungiselela ukuze kusetshenziswe.
7. Kungakhathaliseki usaqala noma isivakashi abanolwazi ejimini, khumbula ukuthi wonke umuntu azuze ukusebenza ofundisa okhokhelwayo.
8. Funda indlela tie izicathulo zakhe ngokucophelela ukuze babambisane aziqabukeli ekilasini.
9. Uma kungenzeka, ukugqoka nezemidlalo yakho ngaphansi evamile usuku lonke.

ukudla

1. Uma endlini ekuseni, ungakwazi ukuqeqesha esiswini esingenalutho, kodwa kuphela uma akusiwona eside umsebenzi kweseshini.
2. Ucwaningo lubonisa ukuthi i-caffeine kancane ungaba nomthelela omuhle ube namandla athe xaxa, amandla kanye nesivinini.
3. Yidla ihora elilodwa noma amabili ngaphambi ukuqeqeshwa.
4. Kubalulekile ukunikeza uketshezi emzimbeni ngaphambi ukuqeqeshwa.
5. Ukuvimbela amajaqamba, zama ukungakhathazeki ukuphuza amanzi kwelinye gulp, kwenze sips amancane.
6. Ushukela ezemidlalo iziphuzo akuzona saziso, uma ungenzi umfutho high isikhathi esingaphezu kwehora.
7. Ukuze uqhubeke supply amandla, udle isidlo 150 kilojoule nge inhlanganisela carbohydrate and amaprotheni endaweni isilinganiso 4 kuya ku-1 kuze kuphele isigamu sehora ngemva ukuqeqeshwa.
8. oncibilikile iyona ekahle post-Amazing.

ngubo

1. Thenga izicathulo ezemidlalo ekupheleni kosuku, lapho izinyawo zakho ngosayizi wazo ngobukhulu.
2. Awudingi ukuba abhodloze yamahhashi amabhuzu, kufanele uvumelane ngokuphelele esikhathini okokuqala.
3. Qopha usuku ukuthengwa izicathulo, bese watch out for mileage yabo.
4. Khetha imishini, esekelwe izinga nesidzingo, kunokuba ukubukeka.
5. Zama ezemidlalo nokokugqoka nokunye ngaphambi uzithenge.
6. Vlagootpornaya izingubo - lena isici saziso ekulweni ke.
7. Ungalokothi ukugqoka ezemidlalo ezimbili Bras, thola inkampani ukuthi angaletha isibonelo sokuba usayizi wesithombe sakho.
8. Geza ezemidlalo ubhodisi ngesandla phakathi nawo lo mdlalo.
9. Thenga izinto eziningi ukuthi uthanda ukuba esikhundleni saso kungene njengoba zingagugi.
10. Hlola imishini yakho ngesikhathi lokuphepha nokusebenza ngempumelelo.
11. Ukutshala Imali Ngokuthenga i ukhaphethi ezibizayo, kuyakufanelekela it.

Ukuzivocavoca kwesisindo

1. Awunayo ukuqeda fat iphuzu ezithile zomzimba, kubalulekile ukuba ukusebenza umzimba wonke.
2. Ukuzivocavoca ekuseni yisikhathi esihle kakhulu.
3. Uma ufuna ukunciphisa umzimba, ukwenza ihora cardio izinsuku ezinhlanu ngesonto.
4. It is neshaya ukuthi ukuqeqeshwa isikhawu ikuvumela ukuba ashise amanoni kanye ngcono umzimba ngokushesha.
5. Uma kusetshenzwa yemisipha kilojoule angaphezu kuka lapho akhululwe amafutha.
6. Asikho isikhathi? Ungakwazi kilojoule 400 amaminithi ukuqeqeshwa nge dumbbells 20.
7. Bhekani izindlela eningakusebenzisa ngazo ukwethula umsebenzi ku kosuku lwakho.
8. Awukwazi ukuthatha isikhathi ukuqeqeshwa ebalulekile? Hlukanisa it zibe yizicucu eziningana waxhumana usuku lonke.
9. Lokho kanjani ukusebenza kwabo, akusho ukuthi nawe ungadla ice cream. Yidla kwesokudla!

nesisusa

1. Lungiselela kusengaphambili, kusihlwa.
2. NgeSonto kusihlwa, ukuhlela Amazing yakho kule sonto elizayo.
3. Gcina magazini kwezemidlalo nokubhala zonke sokuzivoxavoxa kwakho ukuze uhlole intuthuko yakho.
4. Yenza imbiza ugqozi egcwele amanothi pre-ebhalwe uzikhuthaze ukuzivocavoca ekuseni.
5. Khokhela ejimini kusengaphambili.
6. Thola ngokwakho umculo, amabhuku, izinhlelo ze-TV namabhayisikobho ayatholakala kuwe phakathi nokuqeqeshwa kuphela.
7. Chaza lakho lezemidlalo ukuphila amanethiwekhi omphakathi.
8. Bhala izingcaphuno okwashiwo ku stickers futhi unamathele kubo yonke indawo.
9. Shiya imishini ezemidlalo kulo indlu ukuze likukhumbuza Amazing.
10. Bhalisela i-mncintiswano. Ngakho kufanele ulandele isimiso ukulungiselela.
11. Awuthandi mncintiswano? Bese thola umgomo siqu esijulile ukuthi ebingenza kuwe.
12. Gcina umbhalo walokho imiphumela ukuqeqeshwa kwabo ngosizo Tracker ukuqina.
13. Beka dollar ku esikoqokoqweni njalo usebenzisa kuya ekupheleni kwenyanga zithokozise ukumangala enempilo.

Yokutakula futhi umonakalo zokuvimbela

1. Musa yokwelula ngaphambi cardio, kungcono ukwenza ngemuva.
2. Uma ungenalo isikhathi, ungenza ngilulekela emva Amazing eshaweni.
3. Ibambezelekile kuqala imisipha soreness - kungcono ubuhlungu bemisipha, uqala ukuzizwa usuku noma ezimbili emva Amazing yakho. Ukuze yehlukaniswe kokulimala kungenzeka ngenxa yokuthi ukuthi izinhlangothi zazo ziyalingana.
4. Uhlikihla ngokwakho peretruzhdennye imisipha.
5. Thola ukuthi yini amacala ukusebenzisa umonakalo ukushisa, futhi lapho - uma kubanda.
6. Ukuze ugweme Ukulimala okuvame esuka egijima, ukuthuthukisa izibunu, lamathole ABS.
7. Ukuze ugweme ukulimala shin, siphakamise ummango we-treadmill esisodwa noma ezimbili per cent.
8. Ukuze ugweme plantar fasciitis, musa esisuka imilenze ngesikhathi ehlezi.
9. Khumbula ukubaluleka lonke!