Bonisani ukunciphisa umzimba ekhaya. ziyafaneleka ekhaya

Ukuze ukugcina rhoqo umzimba wakho kwimilo elungileyo, kwakufuneka ukuya iklabhu bayafaneleka? Kwiminyaka embalwa edlulileyo impendulo yalo mbuzo kuya kuba nentembelo, ewe, kodwa namhlanje ngakumbi abantu bayeke ukuya kwiziko imfanelo ukhethe fitness ekhaya (umthambo ekunciphiseni ekhaya). Ngenxa umthetho, kukho izizathu ezininzi:

• Okokuqala, ukuba wonge imali. Isikhokhelo iklabhu ukufaneleka - akuyolisi cheap.
• Okwesibini, i-yokonga. Nokuba club qethe ekufuphi nekhaya lakho, usenalo ukuze achithe ixesha elithile endleleni.
• Okwesithathu, ubukho bezixhono. Yonke into oyidingayo ukuze qethe ekhaya, zingathengwa nasiphi na isixeko.
• Okwesine, ukufumaneka kolwazi. Kwi-intanethi u lula ukufumana umthambo ukunciphisa umzimba, kukho elukhuni indlu njalo njalo. Njl, kodwa kukho ingxaki. A lot of ulwazi isihloko qete ukungathembeki. Ngenxa yoko, kweli nqaku siza kuxubusha iindlela ezisebenzayo ukunciphisa umzimba ekhaya.

Iseti loqheliso ukuba fitness ekhaya

iinkqubo umzimba basis qethe Independent enza ngaphandle weighting, kwaye zokwenza umthambo zisebenza kunye namatye ezongezelelweyo (dumbbells, wegazi, kunye bodibarami t. D.). Ukuba injongo yakho ilahleko ubunzima kunye nokugcina kwezihlunu, awufuni ukusebenzisa izixhobo umthambo entle, oko kakhulu ngokwaneleyo ukwenza ekhaya, usebenzisa iseti olulandelenayo ezijolise kuphela umtshiso ezityebileyo, kodwa kwanokuqinisa izihlunu.

iiklasi Fitness kufuneka kuqala eshushu-up. Imizuzu yokuqala emihlanu kufuneka alternate ukusebenza kunye ngentambo ukutsiba. Ngexesha le mithambo kufuneka kuphakamisela amadolo ezikhundleni luhamba ngesantya esincomekayo, kunye nokuxhuma ezibanzi. Kubalulekile ukuba enze ngokuchanekileyo: imilenze uyidlulisele emacaleni kwaye ibe ezibanzi ukwehlisa wena. Hip ngexesha elifanayo mayibhekiswe ngaxeshanye emgangathweni. imilenze mathumbu kunye jump, baphakamise izandla zakhe, ngoko buyela ibe ezibanzi. Emva amabini utsiba, uyakhululeka.

intlanganiso Orientation yokugqibela yanikezelwa ukubaleka ne tie-izithende, yaye esenza uqulukubhede-ndaba. Ukuze kufikelelwe isiphumo eliphezulu, kufuneka enze ezinikezwa eziliqela. Yenza imisebenzi kunye namandla awo ngokupheleleyo.

Uqheliso lomsebenzi kuzo zonke amaqela imisipha

Lo mqulu yeentsuku ezintlanu kufuneka ibandakanye kukuchaza kabanzi onke amaqela kwezihlunu. Ukomeleza umva kufuneka woliphalaza ukusuka eludongeni izihlandlo ezili-10 kunye namaxesha-5 ukusuka emgangathweni. Emva koko, kufuneka enze uvavanyo umtya uze ume imizuzu 2-3, ngokwenyusa kancinane ngexesha ukuya ezintlanu. Lo msebenzi ke nsinya kakuhle osesiswini, kwaye iza kuqhuba-ndaba. Emva kwakhe ilandelwe zijije kumacala ahlukeneyo, nto leyo enqwenelekayo baqhubeke fitball. Lumka ukuba isitya musa awe phantsi, ukwenzela ukuba bathabath 'umthwalo. Linegunya ukwenza kophindo 15-20.

Elandelwa squats kwaye ukutsibela izihlandlo 15-20 babemile. Enkosi kubo, uya kukwazi ukomeleza izihlunu gluteal ukumpompa phezulu imilenze. Kwakhona kule complex iqulathe ukhaba iinyawo zabo ngazitho zine, ukuba ilandelwe yi izihlandlo 20-25.

Ukuqinisa isandla, kuya kufuneka ube dumbbell wokuweyisha 1 kg. Umsebenzi wokuqala ijolise lokufundiswa zomfana. Ingqiniba kufuneka kwabeka emacaleni, umzimba zokubhala. Undoqo kukuba, ukuba ukugoba futhi ukuqondisa iingalo zakho. Yenza amaxesha 10-25.

Esineendidi zokuqinisa ngolu hlobo lulandelayo: aphakamise intloko netshiki izandla zakhe, bagobe ngamakhamandela iingalo. Senza lo msebenzi izihlandlo ezili-15.

Zingaphi ngeveki kufuneka uziqeqeshe?

Ukuze balahle umzimba, umzimba kufuneka ayitshise calories ezininzi kangangoko kunokwenzeka. abaqeqeshi Professional sincoma ngokwenza umthambo ukuze unciphise umzimba ekhaya izihlandlo zibe ntlanu ngeveki, kubandakanywa amandla Cardio.

Ukongeza ziyafaneleka ekhaya kufuneka zibandakanywe kwinkqubo yayibaleka kwiiklasi emoyeni vula kwi ibhayisekile endaweni, obuqinileyo naabo ababathandayo, Ukuskiya, ukuhamba Nordic kunye nokuqubha eqhelekileyo. Ezi Cardio kuya kukunceda ubunzima bomzimba kunye qinisa nani.

Ixesha ufuna ukusebenzisa ukufezekisa iziphumo?

Thina Sele wayeyinxalenye ukuba siya kuba iintlobo ezimbini zoqeqesho: Amandla Cardio. Ngamnye kubo kufuna ingqalelo nomgudu.

Cardio kufuneka ungatsala ezingama-30 kwaye hayi ngaphezu kweyure. Umzekelo, imizuzu 7 kude kwi lo gama axovula amalunga, ngoko imizuzu 25 - isebenza okanye enye kadiouprazhnenie. Ekupheleni kufuneka banikwe imizuzu emihlanu ekusoluleni. Le yenye yezinto zabo ekwenzeni Cardio, kodwa ungasebenzisa nayiphi na enye. Khumbula ukuba elona xesha lincinane uqeqesho imizuzu engama-30, elona lininzi - ngeyure nganye.

Uluhlu amandla uthatha imizuzu engama-45 kwaye akukho ngaphezu kwesiqingatha seyure. ixesha lokuphumla phakathi iiseti kunye imithambo kuxhomekeke kwinkqubo yakho yoqeqesho. Amaninzi, iseti ikhaya olulandelenayo ebonakalayo ukunciphisa umzimba kuquka ukuphumla phakathi koboniso lwe eyi hayi ngaphezulu kwe-45 phakathi exercises kunye - akukho ngaphezu kwemizuzu elishumi elinesihlanu.

uluhlu lwempahla

Matter indlela yokukhetha izixhobo yakho yezemidlalo sisityebi, iya kuxhomekeka luncedo lwenkqubo lwakho yoqeqesho. Ekhaya, akunakwenzeka ukuba abeke simulators ezininzi, ngoko ke kufuneka wenze isigqibo ukuba ufuna uhlobo izixhobo kuthenga. Ukuba ngaba zikhethwe ngolu nokubaleka Cardio esitratweni, ukuhamba okanye ukuqubha, ngoko ke kufuneka uthenge Bikes exercise and treadmills. Endaweni yoko, u nga titwa va ntshunxekile ukubeka izixhobo uqeqesho lokukhulisa amandla.

Ukuba uya kuba ukhululekile ukuba angabambeki ukuzilolonga elivuthayo amanqatha ekhaya, kufuneka ukuthenga treadmill okanye umthambo ibhayisekile. Amaxabiso Kakade ke, asingabo ezincinane, kodwa umrhumo kwiziko qethe uya kuhlawula ngakumbi. Ukuba abavumi ukuba ukutyala isixa esikhulu izixhobo ezixabisa, sicebisa ukuba ukuthenga Cardio lwabiwo - ngentambo. Zuza kuso kangangoko phezu obuqinileyo naabo ababathandayo, kwaye kubiza izihlandlo eziliqela kakhulu ngexabiso eliphantsi. Xa uluhlu Cardio waqonda, ngoku siqhubela phambili ukuya kwiiklasi ngamandla.

Exercise ukuba unciphise umzimba ekhaya ukongeza Cardio kubandakanya ezi zixhobo zilandelayo:

• dumbbells ezimbini. Kungcono ukuba inokuwa, ngoko ke lula ukulungisa ubunzima engaphezulu. Ubunzima dumbbell ngalinye ndawonye ngokupheleleyo - hayi ngaphezulu kwe-5 kg.
• Amatye nge Velcro. Banayo ukunciphisa umzimba isisu, iinyonga ziya kuba kakuhle kakhulu ngakumbi.
• Ngerabha mat. Kufanelekile ukuba ndinyana zingezantsi kwindawo lisalele, umzekelo ukumpompa imisipha esiswini.
• Fitball. Nayiphi iseti ukuzilolonga kakhulu ilahleko ubunzima ayikho ngaphandle izifundo ngeli mshini emangalisayo. It is a ibhola enkulu iirubber eqinileyo. Khetha fitball efunekayo, ngokuxhomekeke ukuphakama kwawo, kungenjalo umphumo uya kuba kuqeqesho.

Indlela ukudala inkqubo yoqeqesho qethe kweli khaya?

Sele wakhankanya into yokuba Internet iinkqubo kakhulu uqeqesho ephantsi-esemgangathweni. Ukwahlula inkqubo qethe okulungileyo kokubi uze ufunde ukwenza oko ngokwakho, kufuneka ukwazi ezimbalwa imigaqo leyo eyenza le program for qethe ekhaya:

1. Iziko yoqeqesho kufuneka iquke mnogopovtornye kunye imithambo static. Okokuqala lwenziwa ngamaxesha 15 go mnye. imithambo ezimile zijoliswe ekunciphiseni umsipha ukuba isixa elithile.
2. Iqela kwemisipha ngalinye kufuneka baqeqeshwe kanye ngeveki.
3. Phumla phakathi ifanele mayingagqithi imizuzu emibini.
4. Rest phakathi iiseti - ngaphezulu akukho ngaphezu kwemizuzwana 45.

Le imigaqo emine engundoqo apho ukuze basekele inkqubo yoqeqesho elungileyo uqeqesho qethe ekhaya.

Kufuneka kuqatshelwe ukuba zonke iinkqubo zoqeqesho yokhuseleko zingahlulwa ngokweendidi ezimbini: Uqeqesho yesekethe noqhekeko.

uqeqesho circuit

Ukuzilolonga ukuba unciphise umzimba ekhaya nga kuqhutywa kwinkqubo setyhula, oko kukuthi, akukho ukuphumla phakathi nemithambo. Umzekelo, isangqa yakho uqeqesho iqulathe ukuzilolonga ezintlanu. Wena enze umthambo yokuqala uze uqhubeke ngqo yesibini (ngaphandle ukuphumla), ngoko ke wesithathu, njalo ude ayigqibile yonke ezintlanu. Emva kokuba ukuphumla ukuba imizuzu 2-3 kwaye iphumele enye ngeenxa loqheliso. Iprogram yoqeqesho ingaba ziingxaki anazo 3-5 izangqa.

Yiyiphi imisebenzi kufuneka zibandakanywe mjikelo woqeqesho?

Ezi isenokuba umthambo ukuze elwe esisu kunye emihlubulweni ekhaya, ezifana wahlala-ups, tyhala-ups, ukutsibela, ukujiwuza, njalo njalo. D. Kubalulekile ukuba ngamnye kubo ithunyelwe kumaqela kwezihlunu ezahlukeneyo.

Programme Split

Ngokwahlukileyo kuqeqesho wesiphaluka, ukwahlula le program ibonelela ukuphumla phakathi iiseti. Ngokomzekelo, namhlanje kufuneka enze ezintsonkothileyo, sandivusela izihlunu esiswini, iingalo kunye glutes. Ukuze wenze oku, kufuneka ukuba enze imisebenzi emithathu kwinkalo nganye aze enze nabathengisi-20.

Okokuqala, kufuneka wenze umthambo enye indlela ezinqeni, koko kuphumla imizuzwana 45, uze wenze umthambo indlela efanayo. Emva kokuba enze iiseti ezintathu umthambo nye, kufuneka uthathe ikhefu (ezinesiqingatha imizuzu emibini) kwaye uqhubeke. imithambo ekunciphiseni (uluhlu ikhaya) kwinkqubo Chaka lwajoliswa nokugcina izihlunu zakho ikwimo elungileyo. Ukuze balahle umzimba, le program kufuneka zincedise Cardio. Khumbula njalo oku!

UPawulos

Ngoku uyazi ukuba ukwakha indlela ukusebenzisa lwabo lwasekhaya kunye yintoni ababonisa ukuba unciphise umzimba ekhaya ukuya kuphuthuma le nkqubo yoqeqesho. Khumbula ukuba nani elungileyo kuxhomekeke umthambo yi-50% nje kuphela, kwisiqingatha sesibini impumelelo bobabo isondlo.