Iinyawo omiswe. Uqheliso okusula umzimba

nokugcwala ngokugqithisileyo esinqeni kunye nemilenze - oku kuyingxaki elo kuphela abafazi mihla, kodwa amadoda yonke iminyaka yobudala. Ukuze bazuze iziphumo ezisemagqabini, kufuneka wawahlanganisa nasemandleni kokuzimisela ibe ngenqindi. Ukuqwayita iinyawo kudityaniswe efanelekileyo, ukutya okunezondlo kunokukhokelela kakuhle-ntle kunye nokuncitshiswa ubunzima phezu kwendawo oyifunayo. Zakhiwo loqheliso kufuneka kukhethwe ukuba umntu ngamnye.

Nokulahla amanqatha

inkolelo ethandwayo kakhulu ukuba ilahleko ubunzima umlenze akukho ekusebenziseni ngempumelelo ngaphezulu kwe-jinga esemgangathweni ecaleni yaye phambili. Oku intsingiselo ethile, kodwa hayi xa kukho eyomeleleyo amafutha emzimbeni. Ukuze kupheliswe ngempumelelo kubo, uya kufuna umthambo, nto leyo ethetha intshukumo ngamandla ngakumbi.

Awunako nje kugxila kwindawo ingxaki mnye, kubalulekile ukuqeqesha umzimba uphela. iinyawo okusula kufuneka ikhatshwe exercises, nto leyo eza kunika umfanekiso nomtsalane.

Umsebenzi ophambili - hayi nje ukunika iinyawo zabo ujongo sporty, kodwa ukuba balahle kweemaleko okunamafutha ukugeleza. imithambo Complex kunye olululo rhoqo ukuphunyezwa izakunika umphumo kakhulu kwixesha elizayo.

izifundo rhoqo:

• iintsuku ezintathu ngeveki kufuneka anikelwe noqeqesho Kardiokompleksy phezu esinqeni kunye nemilenze.
• Ezinye iintsuku ezimbini iza kufuna ukuphunyezwa uqeqesho lokukhulisa amandla ukuba sehlise izihlunu ngeseleyo.

Omiswe of the imilenze kunye ngeempundu kuthetha ngaphandle uqeqesho kwakhona isondlo esifanelekileyo. Ngelo xesha, xa balahle umzimba kwiindawo ngxaki, zama ukuphepha ukutya okunamafutha kunye carbohydrate. Ukuba balandele yokudla osidingayo, ngoko umphumo uya kuba ngokukhawuleza kakhulu kunokuba ucinga.

zone Cardio for inyonga umlenze

Ukuze enze intambo yoqeqesho entsonkothileyo oluyimfuneko kunye naluphi Cardio. Into yokuqala kuya kufuneka benze - ukuba umthambo. Izihlunu kufuneka njalo uzilungiselele. Emva ukuzifudumeza phezulu lo mshini, ungenza sele uqale utsiba intambo. iinyawo okusula izakunika iziphumo ezidibanisayo kuphela xa ngexesha umthambo uya kuninika konke okusemandleni ukuba ubuninzi.

Yintoni na uqeqesho:

• LoSetyenziso intambo on imilenze ezimbini 100 yesi.
• squats 50 (kuqinisa isisu, ilungisa, iinyawo enxuseneyo kwesinye).
• Siya umva Cardio uze unike izihlunu zakho luphumlo encinane, yenza imizuzu emi-5 umthambo kulo ephakathi ngobunzulu kunye.
• Enye 100 jumping ngentambo.
• 50 lokuhlala-ups kumajelo eendaba.

Ixesha Ixesha ifanelekileyo imithambo - yiyure enye. Noko ke, kanye ngoko ke asikwazi overstrained. Qala ngokuthe ukwandisa ixesha ngalinye. Njengoko ubona, iinyawo okusula - oko kungelula, kuba ifuna ubukho bamandla iinkomo. Kodwa akukho mntu uthi kuya kuba lula.

Imisebenzi Simple kuba iinyawo

Eziqhelekileyo esebenzisa amandla kwakhona ukunika isiphumo kakhulu kwixesha elifutshane. Kubo kufuneka irabha bands ezizodwa kunye dumbbells abanobunzima ubuncinane 6 kg (kunye nexesha kuyimfuneko ukuba ziziswe ukuya kwi-12 kg).

Ngaphambi kokuqhubeka layisha amandla, musa ukulibala ukuba kufuneka wolule imilenze yakho. inayo jumping intambo (ubuncinane 300), okanye njengomtyibilizi elula ukuba imizuzu eli-10-15. Emva kokuba ukuzilolonga, ungenza sele ukuqala uqheliso kunye dumbbells.

Ezibanzi ne dumbbells ezikhathaza 6-12 kg

Uqheliso for okusula umzimba kufuneka lukhulu, ingakumbi xa kufikwa yokupha kwamathanga eyiyo uhlobo. Nje uvumelane ngokuphelele squats kunye dumbbells. Ungaqala ezinobunzima-6 kg, kancane kancane kuyo.

Ukuqala wahlala-ups, kufuneka yokulungisa umva yakho elungileyo ukubandakanya isisu. Qiniseka isithende azifani zibekwe phezu komgangatho. Squats ukuba kwenziwe ngokucotha ukuphumeza isiphumo enkulu. Iiseti ezintathu amaxesha 12 - ukhetho best for a labaqalayo, ngoko amandla inyuswe.

Kubalulekile ukuba baphumle phakathi iiseti kwakungekho ngaphezu kwemizuzwana 30-40.

asebenzisa Nge

Phambi kokuba uphakamisa bar, qiniseka ukuba adibane kunye nomqeqeshi wakho. Umele akhethe umthwalo kangangoko, ngokuxhomekeke ubunzima bakho kunye nesini. Emva koko landela kancinci squats ezandleni zakhe. Lo msetyenzana esebenzayo enika amathole ngokumila efanelekileyo.

Umthambo "plié"

Yima nkqo ukuze imilenze zamagxa-magxa. Iinyawo kufuneka kujika ngaphakathi ngaphandle ukuze kawusi babefuna kumacala ahlukeneyo. Dumbbells ugcine ngqo phambili kwaye kancane phantsi ibe ezibanzi de kwamathanga kodwa kwindawo engqamene nomgca emgangathweni. Bend isinqe yayingathethi kuthetha ayinakwenzeka, kungenjalo ezilungileyo imithambo nje ngeke.

Iiseti ezintathu kophindo 12 - oku izinga eliphezulu umthwalo. Ukuba uziva izihlunu yangaphakathi ukusebenza, oko kuthetha ukuba oyenzayo.

imali ezingaphezu kwemisipha mass

Amaxesha amaninzi, amadoda kunye nabasetyhini khangela ngathi imilenze ayiphelelanga ngenxa yokuba kule ndawo lwasemoyeni iidipozithi ngamanqatha. Isizathu unakho kulala kwizihlunu ezinkulu ithambo enzima. Okusula iinyawo kunye ezinqeni kulo mzekelo kufuneka siqulathe iseti ekhethekileyo olulandelenayo.

Imposiso Popular - ukwaliwa loqheliso amandla. Esi sicwangciso engalunganga kuba akukho nto ikhokelele ekuthotyweni lesixa imilenze kwamathanga.

Kufuneka ukwenza lonke uqheliso lwemisebenzi, ethe ezidweliswe ngasentla, kodwa ngamandla nangakumbi. Kwakhona, musa ukulibala intambo efudumeleyo-up. A ukrozo ukwenza ubuncinane 3-4 kunye umjikelo umthambo lokuphumla lokuphumla imizuzwana hayi ngaphezulu kwe-30.

Xa Ugqibile, yiya kulala ekuseni esofeni ukhululeke. Kuyimfuneko ukulungisa kwesiphumo emane isiqingatha seyure-isantya eneshologu e.

Okunye imithambo olusebenzayo yokoma umzimba:

• Ngesithuthuthu.
• Rollerblading.

nesondlo esifanelekileyo

Kubalulekile ukuqonda ukuba imilenze kunye ngeempundu iyoma for girls - loo nto ke umzimba. Eyona njongo iphambili kukukhupha kwiindawo ingxaki amanqatha ongama lo gama kugcinwe ubunzima kwezihlunu. Kungenxa yeso sizathu kubalulekile ukulandela idayethi ukufakwa fluid.

Yokomisa girls imilenze kufuneka sikhatshwe ukuhla ukutya ukudla eziqulathe amafutha kunye carbohydrate kuba ikhuthaza ekumisweni ngamanqatha. Libala malunga neemveliso semi-igqityiwe kunye nezinye iimveliso eziyingozi - esezantsi intsebenziso yabo, lo ngokukhawuleza uya ukufikelela iziphumo ezinqwenelekayo.

Menu kuba imini kufuneka bacwangciseke ngendlela yokuba esilawulwa protein. An ngobuwena obuncamisileyo iphekwe inyama (iqulethe ngamanqatha encinane kakhulu), imifuno kunye neziqhamo, iimveliso zobisi (amafutha). Yitya kangangoko ukutya yempilo yendalo ke ukusebenzisa iinyawo ezikhawulezayo okusula baya kuthwala iziqhamo.

amanzi okusela

Amanzi idlala indima ebaluleke kakhulu emzimbeni womntu. Njengoko iyaziwa, ukwenzela ukugcina umzimba usempilweni imini yonke Kucetyiswa ukuba awadubadube iilitha ezimbini kolwelo. Kwaye xa kufika ixesha ehlotyeni, okanye ngaphezulu.

Omiswe of imilenze kunye ngeempundu intombazana zange Akusoloko kulula nje ngenxa lwamkelo encinane ulwelo. Umzimba olusele, yaye nje akazange abe namandla ngokwaneleyo ukwenza imithambo. Ukuba ugqiba ukufumana kwimilo wenze ukusebenzisa kakhulu, ngoko zama ukutya ngexesha imini ulwelo kangangoko kunokwenzeka. amanzi kakhulu kufuneka usele kusasa nangokuhlwa - ngaphantsi kancinane.

Isixa zamanzi ngosuku ngexesha umzimba nokudla - neelitha ezintathu.

iinyawo omiswe ekhaya

Isantya mihla ubomi badla musa ukuvumela ukwenza ixesha ukutyelela lokuzilolonga. Kufuneka wenze ntoni xa usafuna ukunciphisa umzimba ezimpundwini kunye nemilenze? Yenza le mithambo ekhaya. Ixesha elininzi ayiyi kuthabatha kuwe. Kodwa ke indibanisela ke, ukutya echanekileyo ukulungelelana umthambo rhoqo iza kukhokelela kukuba uyakwazi umhle ngokukhawuleza ukufezekisa iziphumo olusebenzayo.

Ukuqala ukwenza ekhaya, awufuni ukuthenga izixhobo umthambo ezibizayo. Yanele ukuba iimpahla ekhululekile kunye ukhuko elula.

Ezinye ukuzilolonga:

• Lala emethini, izandla zibekwe phantsi ezimpundu. Abahluza cofa baqala ukukhulisa imilenze yakhe phezulu kangangoko kunokwenzeka (qiniseka ukuba abagcine ngqo). Lo msebenzi kunempembelelo entle nje kuphela ngeenyawo kodwa kuqinisa izihlunu amanye amalungu omzimba.
• akayi kuba kakuhle ngaphandle uqeqesho amandla iyoma for girls imilenze. Bayakwazi ukwenza nkqu nasekhaya. Thenga i dumbbell esiqhelekileyo, kuqala ukulingana ubunzima 6 kg, oko kwandiswa ekuhambeni kwexesha. Ngenxa dumbbells uyakwazi sele enze squats, plie kunye nezinye imithambo. Umphumo iya kuba kubi akukho ngaphezu emva kotyelelo nakwiziko lokuzilolonga.
• Akukho umnqweno namandla ukuchitha imali yokuthenga amakhuko, iimpahla ezikhethekileyo umsebenzi kunye dumbbells? Ngokuqinisekileyo unayo intambo tsiba ekhaya. Kuyinto eliqokobe kufuneka ngokukhuselekileyo ngokuba ndlela isebenzayo ekulweni ubunzima kwemfuneko esinqeni kunye nemilenze. Sasaza umthwalo ngomhla lonke. Umzekelo, izihlandlo ezithathu emini ukwenza ubuncinane 500 yesi. Ekuhambeni kwexesha, ukunyusa eli nani. Okukhona tsiba ngentambo, i ngokukhawuleza iza kuba sisiphumo ebonakalayo. Yaye khumbula ukuba naluphi na uqeqesho oluyimfuneko ukuze esitya ukutya, awukwazi ukufikelela nto ngaphandle kwalo.
• Simlungele jikelele kakuhle-ntle kunye nokutha emzimbeni ezinyaweni njengomtyibilizi, yonke imihla. Thatha le sifundo imizuzu engama-30 kusasa okanye ngokuhlwa, yaye iziphumo uyakwazi ukufikelela ngokukhawuleza.
• Ukuba indlu izileyi okanye ibhayisekile, ngoko uyiqhuba kunokwenzeka ukuphelisa. Ngexesha yabakhweli kwemilenze basebenza ngokuzimisela okukhulu, kwaye okusula nje into oyifunayo. Okukhona ukuba uyakwazi kukhwela izihlangu kwi fun kangangoko ufuna, edibanisa ishishini kunye ukuzonwabisa.

UPawulos

Kakade ke, womise iinyawo zeveki - cishe akunakwenzeka. Kodwa ngaphakathi inyanga kusenokwenzeka ukuba kufikelelwe kwisiphumo ezinqwenelekayo. Thatha lo myolelo inqindi ukuqala iiklasi kanye ngoku.

Okudingayo:

• Ukujongana nayo yonke imihla, umthambo ngamandla uhlala kuyanda.
• Enza iilitha ubuncinane ezithathu yamanzi ngaphandle gas ngosuku.
• Ngaphandle kwi yomxhesho carbohydrate kunye amafutha, kugxininiswa protein, iziqhamo, imifuno kunye nezinye izinto zendalo.

Enemveliso rhoqo noqeqesho esimbaxa, sebenzisa isixa ekunene iziselo kunye ukutya okusempilweni, ungafumana azisusi umzimba hayi kuphela imilenze amathanga, kodwa kuwo wonke umzimba. Sele emva kwenyanga yalo yokuphila uya kuziva umzimba elula kakhulu baya kufumana imilo efunekayo, kunye neentungo kukhangela kanye njengokuba nahlala waphupha ngalo.