Iinkqubo Fitness for girls: izincomo umqeqeshi umculo

Kwiminyaka yakutshanje, lo mdlalo sele zithandwa. Kwihlabathi kukho abantu ababukele umzimba kunye nezempilo. Jonga bexesha lakhe - nantsi ofunda yangaphambili neendwe kwi avatar e ilokhwe tight, kuba qiniseka kubhaliwe ukwenza qethe ... kodwa ugxa wakho, ngubani kwakhona bazisa isidlo esisempilweni ngesidlo sasemini. Akukho mfuneko ndiwasongele, okanye ukubiza amagama ngasemva kwakhe - ukuze wenze kuphela abantu ababuthathaka abafuni okanye zisoyika ukutshintsha kuba ngcono. Uninzi amantombazana Yandothusa ngamagama afana gym, uqeqesho amandla, dumbbells, barbells, nezinto ezinjengezo. Bathe ke bona bakuva la mazwi, amehlo ajikelezayo, engafuni ngokupheleleyo ukuba atyelele umthambo sikuphephe ukuba i "nabaxhaphazi butch."

Towards mzobo ifanelekileyo

Musa ukuba ngumgwebi categorical kangangokuba kukunceda ube umfanekiso ogqibeleleyo. ukusebenzisa bayoyika akukho kuyimfuneko, ngaphandle imichiza ezingaqhelekanga kunye nezongezelelo lokutya ngeke kakhulu sokumpompa up. Inkqubo girls fitness kakuhle okhethiweyo uya kwenza umbane obhinqileyo, entle, uqhuba. Ngoko ke, xa umfazi okanye indoda izihlunu anyuswe kakhulu kusoloko uyazi ukuba ngenxa yokuba nje kokuba akukho kwenzeka. abafazi ezinjalo zongezwa ngokukhethekileyo oyindoda yakho hormone ukudla leyo ezenza izihlunu ngokugqithiseleyo.

Musa uphupha isisu tyaba, imilenze ngomzimba namabele eqinile? Gym, isimiso, kuba wadalwa. Ngoko ke musani ukoyika kumtyelela nayiphi na imeko. Ngoko kusengqiqweni ukuba umbuzo: yintoni imisebenzi ezahlukeneyo nokufaneleka ku ejimini lo mdlalo ekhaya? Kuzo zombini ezi meko kukho pluses kunye minuses. Ukhetho lwe zifundo zezenu.

Apho ukuyenza?

Ukuzilolonga ekhaya ukunika iziphumo, amaxesha amaninzi kakhulu elungileyo, xa ngeenxa indawo eziqhelekileyo, udlala oluthandayo umculo ukuba bayafaneleka. Abaninzi benza kanye oko. Amaxesha amaninzi fitness ekunciphiseni bachithe ekhaya, xa ezinye iinkqubo xa undwendwela ethandwa ejimini. iziko Fitness unika iziphumo kungcono, ngokukhawuleza kwaye ngokomgangatho ngakumbi, kodwa hayi wonke umntu unethuba ukuya khona. Kodwa siseko akukho mahluko apho ukwenza into eliyintloko baya izifundo ngokwabo,!

Ke ekugqibeleni, ngosuku lwakho lokuqala eholweni. Kokuba uthenge itikiti lakhe lokuqala lonyaka, uvula ucango, kwaye kukho abantu abaninzi kangaka! I uqala ukucinga ukuba wonke umntu ujonge kuphela emva kwakho. Eneneni, akukho - bonke abo bangena kwigumbi ahlala kuso, ucinga kuphela ngokwabo. Bona andikhathali ngubani owenza oko, ingakumbi ekubeni kungekho bani ingqalelo kakhulu inkangeleko yakho. Behleka ngeminwe, akukho namnye uya, loo nto for isiqiniseko! Eyona nto ibalulekileyo ekufuneka uyazi phambi kokuba angene kwigumbi, kuba kutheni na ukuba ngokuya khona, kuba yintoni injongo, njani kwaye yintoni onokuyenza apho.

Basics imfanelo

Zintathu izinto ekufuneka zithathelwe ingqalelo zombini abaqalayo kunye ezemidlalo ukufunda:

• ngendlela kwenziwe iprogram ukulungela amantombazana kunye nesondlo esifanelekileyo;
• umgomo ukuqhelana ephilayo ntshikilelo ngokwasemzimbeni kunye nokwandisa kwezihlunu namandla;
• ukudala isiseko wenyuse imithwalo.

Yonke le mithetho zibaluleke kakhulu, ngoko zama ukunikela ingqalelo kubo.

iintlobo imfanelo

Kwaye ngoku, masifumanise ukuba inkqubo ukulungela amantombazana ukuba ukhethe kuwe. Kwakhona kubalulekile, ingakumbi kwabasaqalayo. Ukuza kuthi ga ngoku, kukho kuphela ezimbini inkqubo ithandwayo umthambo - inkqubo uphuphu, kunye noqeqesho wesekethe. Eli zoqeqesho kwisekethe kukuba uqeqesho ibandakanya onke amaqela kwezihlunu, ngelixa ukwahlulwa ijolise kuphuhliso amaqela elinye okanye amabini kwezihlunu.

zoqeqesho kwisekethe

Le ndlela sifaneleke ngakumbi ukunciphisa umzimba kanye nokulahla cellulite, njengoko bonke Aviwe umzimba wethu, wachitha namandla ngakumbi. Njengoko inkqubo iphuhlisa unyamezelo kwaye ikhuthaza ukwehla kobunzima, ngoko ke ingqamana kakhulu ngathi imfanelo ababhinqileyo. Le mithambo zisebenza kuzo zonke iinjongo xa usebenza ubunzima encinci. Njengoko isiphelo, iinkqubo ukomelela setyhula amantombazana zezona onqwenela ukunciphisa umzimba, ukuphucula unyamezelo.

Uqeqesho Split

kwisifudumeze esahlukeneyo ligxile iseti kwemisipha mass kwaye ikuvumela uzise nayiphi fatigue iqela kwezihlunu. Le program kuthatha ixesha elininzi. Gqibezela isifundo izihlunu ngendlela eyiyo kungenziwa kwimizuzu nje 40-50, ngoxa indlela setyhula ithatha enye enesiqingatha ukuya kwiiyure ezimbini. Imidlalo Fitness indlela yahlula ikuvumela ukugcina iziphumo emva ukwehla kobunzima, ukumpompa phezulu izihlunu, ukufikelela ukwanda umthamo wabo luthambe. Nangokwengqondo, le nkqubo kulula emva kokuba uyilayishe ezantsi umsipha kakhulu. Isiphelo: Le nkqubo yahlula ingena ngokugqibeleleyo kwinkqubo yokuphila qethe ukuba amantombazana abafuni ukuba unciphise umzimba kakhulu, kwaye ufuna ukongeza umthamo kuphela kwiindawo ezithile.

Facts about iseshoni yoqeqesho yokuqala

uqeqesho wakho, ingakumbi xa loo nto ukomelela kwabasaqalayo, kufuneka luqulathe izahlulo ezine:

1. Kulungele up.
2. uqeqesho lokukhulisa amandla.
3. Cardio.
4. Koqiniso.

Musa ukusondela ukuba lo mshini. Mash lokuqala: ukunika ixesha elaneleyo. Ngokuqhelekileyo kubangele imfanelo umculo. Ukuba ukuzilolonga lakho Cardio phezu obuqinileyo naabo ababathandayo, nceda, wagidima imizuzu 5-10. Ukuba uceba ukuchitha Cardio elide, kungcono ukuba sisisebenzise ekupheleni. Ngaloo ndlela uya ukomelela ukunciphisa umzimba, umtshiso ezityebileyo, yaye ke ngoko kuya kuba lulutho. Niziphozisayo okanye kukunaba isiphumo isiphelo iza kuphucula, imisipha.

malunga simulators

Ukuba ufika kwiziko ukulungela okokuqala kwaye andazi ukuba kubiza zonke iiyunithi apho kukho imithambo ukufaneleka, ufanele wazi ukuba babe ezimbini iintlobo: izixhobo Cardio-qete kunye noomatshini okuhle.

• Cardio - kodwa ikakhulu treadmills, okuthintela, umthambo Bikes, etc ...
• Power - oomatshini exercise ukusebenza phandle izihlunu, kwakunye barbells, dumbbells, etc ...

Kukho izinto ezifana nemithambo esisiseko, a trio omkhulu - squats, cinezela esitulweni, deadlift. Njengoko imfanelo nemazi lungaziqwalasela ezi zikhundla akukho abaneemfuno ezizodwa.

Uphindaphindo kunye nokuphindaphinda

Okulandelayo ziqonde izinto ezifana nenani iiseti kunye milembelele, leyo ukhankanye umqeqeshi imfanelo. Ngokomzekelo, namhlanje usenza imithambo esiswini. Wena baye evenkileni waza wenza 25 ekhwela up umzimba - elithetha 1 iseti kunye koboniso lwe-25. Inani leeseti kunye nabameli eyenziwa luxhomekeke kwinjongo nokuntsonkotha nokusebenzisa ubunzima engaphezulu. Umqeqeshi Fitness, kuxhomekeka kwiimpawu ngamnye kunceda ukwenza inkqubo yoqeqesho efanelekileyo.

Inkqubo ukunciphisa umzimba kwaye wenze umthamo

Ukuba ufuna ukuzuza ubunzima kwezihlunu ivolyum, ukunyusa esinqeni okanye kwezinye iindawo, ngoko ufanele wenze 2-3 iiseti 8-12 nabathengisi (kunye nobunzima ezongezelelweyo). Kakade ke, oku kuxhomekeke imithambo ubunzima kusetyenziswa. Zama ukukhetha umthwalo kwi uniko zamvanje ukuba ukunika nzima. Xa usukelo ukunciphisa umzimba enze 4-6 Iiseti kophindo 15-20 (ezinobunzima elincinane).

Musa ukusondela ku ukufikelela usukelo

Awukwazi ukwenza nayiphi na intshukumo ngaphandle nezixhobo ezikhutshwa ngokufanelekileyo. impazamo Common phakathi wabaqalayo - le nehlombe ngokugqithisileyo kwiklasi yokuqala, ngokukodwa amakhwenkwe. Njengoko ukwenza midlalo umthambo, ngubani njengoko ubunzima kwi bar oluninzi enekuku baqale phinda into enye. Kukho ingozi enkulu ukuba ngokwabo ukonzakala okukhulu. Ngoko ke musa sukela, yonke ngokuthe ukusebenza ngokwaneleyo. Yenza konke okulungileyo ukususela ekuqaleni macala.

Musa ukulindela ukuba iziphumo ekhawulezayo, musa ungandithuthumbisi izikali zabo tape yokulinganisa. Yiya injongo, landela yakho ishedyuli yoqeqesho, isondlo. Kwaye khumbula: iiklasi eziphosiweyo wadla Bun - oku linyathelo umva ukusuka injongo, oko kukuthi, i-nani efanelekileyo. Yonke into ezandleni zenu, nguwe kuphela ukunceda wena.

Musa ukuphaphazela ukuba ngenyanga yokuqala izifundo zakho baye babonisa wayedla ezimbalwa kakhulu kwi isikali: Kuyinto eqhelekileyo, ekugqibeleni izihlunu waziva ubunzima ngokwasemzimbeni, ngoko kancinci banda umthamo. Kwaye njengoko naziyo, izihlunu yesimathane inzima kunezo amanqatha, kwaye ngokunjalo nesidima engaphezulu. Kodwa emva kwethuba yonke into aya kuba kakuhle, eyona nto ibalulekileyo - musa ukuphosa iiklasi bayafaneleka.

Motivation ukuba ukusebenza ngendlela

musa ukugxila Ngoko ngakumbi Cardio, balandele yokudla kwaye ulandele inkqubo yoqeqesho. Khangela kwixa elizayo, iziphumo xa ku vangama ka esipilini.

• Ukuze uqalise kukuba ukukhetha zemidlalo lwakho eya kuzisa ubumnandi kuphela. Andiyithandi iiklasi fitness - zama Pilates, yoga ukuba nesithukuthezi - zama ukudanisa. Akulolize ceba ngeendlela ezininzi.
• Fumana iqabane okanye yonke inkampani ngenxa yemidlalo. Kwaye ungakhathazeki ukuba intombi akayi ukusebenza wakuba uye endlwini yerhuluneli, phezu koko ke inkuthazo kuwafumana kwaye wenze into engcono.
• Thenga umrhumo ejimini okanye uye apho ufuna iinyanga ezintandathu, ngonyaka, okanye ukuhlawula iiseshini kunye nomqeqeshi lobuqu. Eyona nto ibalulekileyo kukuba sele bachitha imali, kwaye kufuneka uqiniseke ukuba isebenze.
• Mdumise ngokwakho emva kwimeko nganye ilungiselelwe ukuphucula umzimba wakho.

Thatha umfanekiso wento phambi kokuba umdlalo, ukuya kwikamva lwanikwa ithuba ukuthelekisa isiphumo. Njani malunga mifanekiso mihle "phambi" yaye "emva" yamantombazana, abo sele enalo bambamba umzimba ezibhityileyo! Nani ke akuzange kumthintele ukuyenza loo nto. Nje musani ukukholwa scam yentengiso amanye amachiza nemiphumo kakhulu kuba nani efanelekileyo. Kuphela umdlalo kunye nesondlo esifanelekileyo ziya kunceda ukufezekisa eli phupha. kungekudala uya kukwazi ukwenza i ifoto efanayo "phambi" yaye "emva", mhlawumbi nokuba ngcono!