I-Toning emathangeni mhlawumbi yeyona nto inzima kakhulu kwinkqubo yokutshintsha komzimba. Ukutshisa amanqatha emathangeni akho kunye nokwenza ulusu lwakho lubukeke lugudile kunzima, kodwa akunakwenzeka ukuba uyayazi indlela yokwenza. Iindaba ezimnandi zezokuba awudingi ukuzibulala kwindawo yokuzivocavoca ukuze uyifumane, kufuneka nje ukhethe i-exercises efanelekileyo yokunciphisa umzimba kunye nethoni amathanga akho.
Ukususela ekuqaleni, kufuneka kukhunjulwe ukuba ukunciphisa umzimba kunye nokwenza ngendlela ephilileyo kunye nesigxina kufuna ixesha, umgudu kunye nokunyamezela. Ke kule meko, kufuneka ugxile ekunciphiseni ubunzima kwibhodi ukuze unciphise ubunzima emilenzeni yakho ngelixa ufikelela kubunzima bakho obunempilo. Kwinkqubo, imithambo efanelekileyo iya kukunceda ulolonge amathanga akho namathole emilenze enethoni kakuhle.
Ukuzivocavoca ukunciphisa umzimba kunye nethoni yamathanga akho
Njengoko sifuna ukulahlekelwa ngamanqatha emilenzeni ngelixa i-toning kubo, kubalulekile ukudibanisa umthambo othile kunye noqhelekileyo, njenge-cardio. Ukuzilolonga kwentliziyo yeyona ikuncedayo ukuba utshise amanqatha ngendlela eqhelekileyo kwaye unokuhamba ngebhayisikili, ubaleke okanye uhambe ubuncinane imizuzu engama-40, ubuncinane kathathu ngeveki.
Ukuzivocavoca okuthe ngqo kuya kukunceda uguqule isihlunu kwaye ngayo uya kwenza imilenze yakho ibonakale ithoniwe ngakumbi, ulusu olugudileyo kwaye, unokulawula ulusu lwamaxolo eorenji. Ukuze unciphise amathanga akho kuya kufuneka usebenze zombini izihlunu zangaphakathi nangaphandle. Kwaye eyona nto ingcono kukuba ungayenza le mithambo kwindawo yokuzivocavoca kunye nakwintuthuzelo yekhaya lakho.
Izikwere zazo zonke iintlobo
Akukho mthambo ungcono ukuchaza, ukunciphisa umzimba kunye nethoni amathanga akho kunokuba oonoxuku. Kukho iintlobo ezininzi kwaye ungatshintshana ukusebenza umlenze wonke. Kodwa into ecacileyo kukuba i-squats kufuneka ibe yinxalenye yesicwangciso sakho soqeqesho, ewe okanye ewe, ngaphandle kokukhetha. Qala kancinci kancinci ungakhe ulinge uzibulale ngosuku lokuqala okanye awuzukwazi ukuqhubeka. Ngomzamo unokwandisa uchungechunge kwaye utshintshe ukuzivocavoca.
Isikere
Omnye umthambo osebenzayo kakhulu wokunciphisa umzimba kunye nethoni yemilenze yakho sisikere. Ungqengqe ejonge phantsi, izandla ezimpundu phakamisa imilenze yakho kancinci kwaye uqalise umthambo. Kumalunga nokwenza intshukumo ngokutshintshanisa imilenze, eyaziwa ngokuba ziindlebe. Ngexesha elifanayo ukuba usebenze imilenze yakho, uya kusebenzisa enye indawo ebaluleke kakhulu, izibilini.
Ukuma kunye nokulala umlenze uphakamisa
Qala ngokuphakamisa imilenze xa umile. Phakamisa umlenze omnye kwicala kwaye ugobe kancinane umlenze oseleyo emhlabeni. Phakamisa umlenze wakho ngamaxesha e-10, tshintsha indawo kwaye uphinde kunye nomnye umlenze osecaleni uphakamisa enye uphindaphindo lwe-10. Emva koko unokwenza ukuphakamisa umlenze ukusuka emhlabeni. Lala ngecala, sebenzisa ikhuko ukunqanda ukuzenzakalisa.
Phakamisa umlenze wakho uze ufumane i-angle ye-60-degree. Umlenze ome kuwo kufuneka hlala uhambelana nomhlaba ngelixa omnye umlenze iphezulu Yehla ngokucothayo, unqanda ukuba imilenze yomibini ichukumise kwaye ngaphandle kokugoba idolo. Yenza i-10 reps, emva koko utshintshe indawo ukuze wenze okufanayo ngomnye umlenze.
Ukunciphisa umzimba kunye nethoni amathanga akho kufuneka uhlale, kuba akunamsebenzi ukuzibulala iintsuku ezimbalwa kwaye uyilahle iiveki. Kananjalo akuyomfuneko ukulandela le mithambo yonke imihla, kuya kukwanela ukuba uzibandakanye kwindlela yakho yoqeqesho malunga ne-2 okanye i-3 ngamaxesha ngeveki. Ukutshintshana neentsuku ze-cardio ukuze umzimba wakho uguquke.
Khumbula ukuba ukongeza ekusebenzeni nasekusebenzeni indawo ngokukodwa, kubaluleke kakhulu lungisa ukutya ukuze ufumane isiphumo esisiso. Hlala ukhetha ukutya okungokwemvelo, ngakumbi ezo ziya kukunceda ulahlekelwe isisindo ngendlela enempilo. Iziqhamo, imifuno, iimbotyi kwaye ngakumbi iiprotheyini, azikwazi ukulahleka kwisidlo sakho ukuze unciphise umzimba kunye nethoni yamathanga akho. Qala ngoku kwaye kungekudala uya kunandipha iziphumo.