"I-Iron Iron": ukuphononongwa, iinkqubo, izichaso, iintlobo zokuzivocavoca

I-Iron Iron (eguqulelwe ngokuthi "isinyithi eshushu") - inkqubo ehlanganisiweyo yequmrhu lokuqeqesha amandla, isixhobo esiyinhloko apho ibhon mini. Iikholeji kwi-"Hot Iron" inkqubo iqhutywe kuzo zonke iiklabhu zengqondo zanamhlanje. Into yokuba zakhiwe kwizakhono ezisisiseko kunye nokuzihlukanisa, ezingafuneki naziphi izakhono ezizodwa. Uqeqesho lunikeza ithuba lokuphucula amandla okunyamezela, ukutshisa iikhalori ezongezelelweyo kwaye ubeke umzimba wonke ube yintetho.

Inkqubo yaveliswa kungekhona kuphela ngabadlali, kodwa kunye nososayensi kunye neengqondo zengqondo. Isiphumo sisicwangciso soqeqesho oluyingqayizivele, okulungele wonke umntu. Namhlanje siza kufunda ngokubanzi iinkcukacha ngendlela i-Hot Iron system ibonakala ngayo, yintoni na iqulethwe ngayo kwaye zeziphi iimpendulo ezifanelekileyo.

Uphuhliso lwenkqubo

Emva kweengxelo ezide, izazinzulu kwiYunivesithi yaseDusseldorf zibonise ukuba ukutshisa amafutha kumandla okuqeqesha, kusebenza kakhulu ukusebenzisa i-alternation of regimes. Ngokusekelwe kwesi sigqibo, iprogram yoqeqesho "I-Iron Iron" yakhiwe. Iziphumo zilungele ukulindela kwabaphuhlisi, kwaye ngoku kule nkqubo baqhubekile kwiiklabhu zezempilo ezifanelekileyo kwihlabathi.

Umyalelo ngamnye kulo myalelo uyafuneka ukuba aqinisekiswe ngonyaka. Iseti yokuzivocavoca ineenkqubo eziliqela ezitshintshanayo nganye kwiinyanga ezintathu. Oku kwenziwa ukwenzela ukuba imisipha ingaqhelekanga kwimisebenzi efanayo kunye noxinzelelo.

Ngubani oya kuThuthi?

Enye yeempawu eziphawulekayo kwenkqubo yinkqubela. Uqeqesho "Iron Iron" lufanelekile kubantu abanobulili, ubudala kunye nenqanaba lomzimba. Ubunzima bemibhobho ye-mini buyahlukahluka kuxhomekeke kubuchule bomntu ngamnye.

Abantu abaninzi abaya kuzo zonke iintlobo zeeklasi zeqela bayazi ukuba ngamanye amaxesha abazange bavelise ngethuba lokutyelela olufanelekileyo kunye nokuqulunqwa okupheleleyo. Isizathu kukuba umzimba ngokukhawuleza uyasetyenziselwa ukusetyenziswa kwe- aerobic. Nantsi umgaqo wokunyuka okuthe ngcembe, kunye nokuhluka kweemithwalo, kusetyenziswa. Ngaloo ndlela, akunakwenzeka ukuba usebenzise isiCwangciso seNtsalane yeHlum. Ukuphononongwa kubonisa ukuba nabo baye baqhuba ukuqeqeshwa kweqela le-aerobic ixesha elide, emva kokutshintshela kule nkqubo, baqwalasele inkqubela phambili.

Injongo ephambili yoqeqesho kukuphuhlisa amandla okunyamezela. Kuthetha ukuthini oku? Kulula - abo benza inxaxheba "kwinkqubo yeHerari eHumayo", banokwenza umsebenzi omningi we-muscular kunabo bonke abantu. Kule nkalo, olu buchule lukulungele abo bafuna ukulungiselela iiklasi eziqhelekileyo kwi-gym.

Kulo qeqesho akukho zitshumo, ukudansa okanye nayiphi na imisebenzi engaqhelekanga. Yonke into ilula kwaye iyaqondakala. Nangona kunjalo, emva kwexesha uzakufumana kulula ukugijima, ukuhamba nokunyuka izitebhisi. Uza kuchitha ixesha elingakumbi phantsi koxinzelelo kwaye uqinise intliziyo yesisu.

Inkqubo isebenza njani?

Ukuzivocavoca "I-Iron Hot" kubangela ukuba kuphuculwe ngokukhawuleza kwamafutha. Ukuzivocavoca okunjalo kukhawuleza isantabolism, ngenxa yeso siqhumiso esitshiswa kungekuphela koqeqesho, kodwa nangemva kwayo. Ngamanye amazwi, isantya kunye nobude befission of fat at resting increasing.

Ubunzima bokuzilolonga luyilwe ngendlela yokuba umgijimi angasebenza kuzo zonke iinqununu ezinkulu zama-muscle ngelixa elinye. Kule meko, amajoyina kunye nomgudu awufumani umthwalo ogqithiseleyo. Lo mbandela wenza ukuba kube lula ukuqeqesha abantu ukuba bafumane ukulimala.

Ukuhlaziywa koqeqesho

Ukuze ufikelele kwisiphumo esiphezulu, kufuneka usebenze le program ngeyure kathathu ngeveki. Inketho efanelekileyo kukuba usebenze yonke imihla ukuze izihlunu ziphumle kwaye zibuye zibuye.

Iingeniso kunye nokungalunganga kwenkqubo

Iintlobo ezingenakuphikiswa kwenkqubo ziquka oku kulandelayo:

1. Ukukhawuleza kweenkqubo zokuxilisa umzimba emzimbeni ngo-30%. Ubungakanani bokulahlekelwa kwesisindo ngaphandle kwezinto zokutya kunye nemithwalo ye-aerobic.
2. Ukutshisa amafutha amaninzi, ukuzisa izihlunu kwi tonus, ukuguqula umlinganiselo wokuba ungcono.
3. Ukutshisa malunga ne-900 kilocalories ngeyure.
4. Amandla okwanda kweemisipha, ukuguquguquka kwamalungu, ukuqiniswa kwamathambo.
5. Ukupheliswa kwe-cellulite.
6. Indlela yezenzululwazi zabaqeqeshi ekuqulunqweni kwemisebenzi.
7. Ubunokwenzeka bokulungisa inkqubo yoqeqesho yeempawu zomntu ngamnye.

Inkqubo ethi "Hot Iron", njengoko ukuhlolwa kuboniswa, kunomlinganiselo omnye kuphela - emva koko andifuni ukwenza amandla okudala kunye nokuzivocavoca kwe-aerobic.

Iintlobo zoqeqesho

Iiklasi kule nkqubo ziqela kwaye, njengomthetho, ziqhutywa phantsi komculo wesiqhelo. Kwintliziyo yanoma yiyiphi inkqubo yeHot Iron iyindlela efanelekileyo yokuzilolonga:

1. Squats.
2. Cinezela ibha elala.
3. Ukuwa.
4. Deadlift.
5. Ukubopha kwezandla kwi-biceps.
6. Ukugxotha kwi-press.

Uqeqesho luhlukaniswe kwiindidi ezinjalo (umlinganiselo wokukhetha iqondo elilodwa lomqeqeshi womzimba):

1. Isitrato esishushu 1. Le nkxwaleko yindlela yokusebenzisa abaqalayo. Isekelwe kwimisebenzi eqinile yamandla. Abaninzi babo bacinga ukusebenzisa i-mini bar. Ukulinganisa kukhethwe ngabanye kumdlali ngamnye.
2. Isinyithi eshushu 2. Esi sakhiwo senzelwe abantu abaye basebenza ngempumelelo kwinkqubo yokuqala. Iquka ukusetyenziswa kwamanqanaba amaninzi, oko kukuthi: i-push-ups ukusuka kumgangatho, izikwere ezinomlenze omnye kunye nemiphunga. I-Iron Iron 2 yenza kube lula ukutshisa amafutha amaninzi, kunye nokusebenzisa amaqela amancinci amancinci kunye nendawo ejulile ye-corset ye-muscular.
3. IQumrhu leNsimbi . Inkqubo ayikho nje ukuqeqeshwa kwamandla eklasi. I-Iron Iron Advanced - ukuguqulwa kwayo ngobunzima obunzima.
4. KwiSitrato . Oku kungenye indlela yokuqeqesha kunye nabamasi-simulators, okuvumela ukuba ushise inani lokurekhoda. Inkqubo ibuye yenze i-athletic yokwakha kwaye inceda ukwandisa ubunzima be-muscle. Olu bunzima lufanelekile kubantu kunye nabasetyhini abasakhulayo.
5. Iron Back . Inkathazo yenziwe ngokukodwa kubantu abajongene nokukhubazeka kwangemva kwesimo okanye iingxaki ngekholam ye-vertebral. Izifundo rhoqo kule nkqubo zikunceda ukuqinisa imisipha yeendaba kunye nomva.

Iingcebiso

Ukuba unquma ukuqeqesha kule nkqubo, qwa lasela ezi ngongoma ezilandelayo:

1. Kucetyiswa ukuba uqale ukuqeqeshwa kungekhona kwizifundo zevidiyo, kodwa ehholo, kunye nomqeqeshi oqeqeshiweyo. Uya kwenza isicwangciso somntu ngamnye ngesifundo sakhe, kwaye uya kuqinisekisa ukuba wenza konke okusemgangathweni kwaye, ngokubalulekayo, ayinakulimala kwimpilo.
2. Musa ukusebenzisa okungaphezu kwesithathu ngeveki. Oku akunakucacisa, kuba ukwahlukana kwamafutha kuhamba usuku emva kokuphucula umgangatho. Ukongeza, kubaluleke kakhulu ukuba imisipha ibe nexesha lokuphumla. Ngaphandle koko, emva kweveki ezimbalwa baya kuphelelwa amandla, kwaye umnqweno wokuya ehholo uya kulahleka.
3. Kwabo sele sele basombulule ingxaki yamapounds angaphezulu kwaye bafuna ukugcina isimo sabo, akudingekile ukuthatha izisindo ezinzima.
4. Yaye ukuba umgomo wakho oyintloko ulahlekelwa isisindo, ngoko ubunzima beeblokhwe kufuneka bonyuswe ubuncinane kanye ngenyanga.
5. Ukunciphisa umzimba, ungaqeqesha kanye kanye ngeveki. Kodwa kulo mzekelo, ungazixolisi. Thatha ubunzima kwaye uqeqeshe ngokubala okuphezulu.
6. Ngexesha loqeqesho kubaluleke kakhulu ukugcina ukuphefumula.
7. Emva kweseshoni, kufuneka udle encinci, ukuze umzimba 'ungadli.' Oku kukwahlula indlela ye "Iron Iron", inemithwalo ejwayelekile ye-aerobic, emva koko ayikhuthazwa ukuba idle.

Ukunikezelwa kwamandla

Iiklasi ziqwalaselwa kakhulu. Izigulane, imiphunga, ukulandelelana kwentonga kunye nezinye izivivinyo, kunye kunye nokunyamezela okukhulu, zinokutshisa ezininzi iikhalori. Ukunciphisa isisindo ngokukhawuleza, unokunciphisa inani leekhalori eziza kumzimba ngokutya. Ukutya makube ngeyomodareyitha, kungeyanele. Ekudleni kufuneka kube khona i-1-1.5 g iprotheni kunye ne-1 g yeoli nganye kilogram yesisindo somzimba ngosuku. Amafutha kufuneka asebenzise zombini izilwanyana kunye nezityalo. Ubuninzi bee-carbohydrates kuxhomekeke ekuhambeni kwakho kwimihla ngaphezu koqeqesho. Omnye udla i-2-3 grams kwi-1 kg yesisindo somzimba ngemini, kwaye umntu kunye no-4 g we-carbohydrate anciphisa ubunzima.

"I-Iron Iron": ukuchasene

Njengawuphi na umsebenzi owenziwa ngokomzimba, le nkqubo inqatshelwe kubantu abane:

• U xinzelelo.
• Izifo ezingapheliyo kwisigaba esisebenzayo.
• Izifo zesimo senhliziyo.
• Osteoarthritis.
• Zonke iintlobo zokulimala.
• Abafazi abakhulelweyo nabancinci.

Isitrato eshushu: ukuphononongwa

Njengoko uhlolo lubonisa, le nkqubo ikuvumela ukuba ulahlekelwe ngokukhawuleza kwaye usebenzise umgangatho wokuphucula umzimba. Emva koqeqesho lokuqala ungabona ukuba inkqubo yaveliswa ngabaqeqeshi. Akugcini nje ukunika umphumo onokubonakalayo, kodwa kukuvumela ukuba ube nexesha elifanelekileyo, ufumane amandla kunye nokuzithemba. Ekubeni injongo ephambili yeprogram ukulahleka kwesisindo, ngokuqhelekileyo amantombazana aya kwi "Iron Iron". Uphononongo lubonisa ukuba amadoda ahlala ekhetha ukuqeqeshwa kwamandla omsulwa. Nangona kunjalo, kwisifundo malunga neendlela "zeHonal Hot" unokuhlangana nabantu. Abanye babo baphila ngokulimala, kwaye umntu ufuna ukugcina ithoni yomzimba ngaphandle kwengcinezelo.

Ukuzibonakalisa "I-Iron Hot" kubonakala kulula, kwaye kubonakala ngathi zenziwa ngokudlala. Kodwa eneneni, oku akunjalo ngokupheleleyo. Ngobunzima obukhethiweyo obuchanekileyo kunye nokubala okupheleleyo, unako ukupompa umzimba wonke. Ekubeni le ndlela isoloko ikhethwa ngabasetyhini, kuyafaneleka ukuba uqaphele ukuba ayiyi kukukwenza umqubu womsila. Kwaye ngokubanzi i-stereotype yokuba ukuqeqeshwa kwamandla kunempembelelo embi kwintombi engalunganga. Umfazi ophilileyo akayi kubukeka efana nendoda, kungakhathaliseki ukuba yenzani ngokunyanisekileyo. Ewe, ukuba unengxaki ngamahomoni, uya kujonga ngokufanayo ngaphandle kwemidlalo.

UkuSebenza kweKhaya

Ekuqaleni, le nkqubo yayijoliswe kwiiklasi zeqela. Kukho iingcaciso ezininzi ezi. Okokuqala, xa umqeqeshi ecaleni kwakho, kunokwenzeka ukuba uya kuqhuba uqeqesho ngokuchanekileyo kwaye luncedo ngokusisigxina, kuba xa kwenzeka ukuba ulungiswe kwaye uyagcinwa. Okwesibini, kwisangqa sabantu abafana nentshukumo kunamandla kakhulu. Okwesithathu, ekhaya, akuyena wonke umntu onamanqanaba athatywayo kunye nebhasi eneendidi ezininzi.

Nangona kunjalo, ukuba unesiqinisekiso ngamakhono akho, uyazi ukuba zonke iindlela zokusebenza zenkqubo zisebenza njani, unokuzivandlakisisa iimpumelelo zakho, ukhethe izisindo, ulwe nobutyebi, ube neebhokhwe ezifunekayo, uze ufunde ekhaya. Njengekhetho - ngokufutshane ukuba ungene kwiholo ukuze ufumane ulwazi oluyimfuneko, uze utshintshe uqeqesho lwasekhaya "I-Iron Iron". Ekhaya, ngokuqinisekileyo, kuya kuba nzima ukuba uzikhuthaze emsebenzini onzima. Kodwa lowo ufuna, uya kuhlangabezana nayo.

Isiphelo

Apha sinawe kwaye sifunde ukuba yintoni "iHitrha eninzi". Impendulo evela kwiidolophu kunye nabadlali bezemidlalo kubonisa ukuba le nkqubo iyabonwa yiingcali kunye nabantu abaqhelekileyo abafuna ukubukeka kakuhle. Inzuzo ephambili yale nkqubo ihlala kuyo yonke indawo kunye nokusebenza. Ukuba ufuna ukulahlekelwa isisindo, yisela umzimba uze uphucule imeko yakho, zama "I-Iron Iron". Izifundo kwividiyo zilungile, kodwa kungcono ukuqala kunye neqela elinomqeqeshi onamava.