Indlela ukususa amanqatha esinqeni ukuya ngempumelelo kwaye umphelo?

Le ngxaki ingakumbi xa kusiyiwa besini bubuhle. Wonke umfazi ilangazelela ukuba abe amagophe ovusa lesinqe, ezinqeni enamandla elastic yaye kungekudala emangele ukususa indlela amanqatha kwamathanga kunye ngeempundu?

Ngenxa iimpawu komzimba amaninzi abafazi amanqatha oluhlala kwezi nxalenye into enzima uya ukusuka apho ukunciphisa umzimba imizamo. Xa ubudala, le yinxalenye yomzimba akunyusi kuphela umqulu, kodwa iba yakhiwe akuthandeki luze lube okubi ngakumbi. Noba kwaye nendlela amgxothe amanqatha emathangeni ngonaphakade?

Ukuze ufumane ukususa kilograms nofele isinqe kunye neentungo, inkqubo emanyanisiweyo yokukhuliswa: umthambo aerobic, ukutya okufanelekileyo, imithambo ezizodwa. Ngalinye kula manyathelo kuphela akuyi kunceda. Ukususa ngenqatha elo ezinqeni, khawundenze kuhle - inkqubo kunzima kakhulu kwaye kuthatha ixesha elide.

Ngoko nangoko ndiya kuthi ukuba kuphela ukususa manqatha phezu kwazo ezinqeni - akunakwenzeka. Ukunciphisa esinqeni kufuneka ukunciphisa ubunzima lonke, yaye ngaloo ndlela ukunciphisa umzimba onke amalungu omzimba. Kakade ke, abantu ezahlukeneyo, ngokuxhomekeke ngesondo, ubudala kunye neempawu yemfuza, amafutha eyendayo kwiindawo ezahlukeneyo kwaye uhambe ngendlela efanayo, kodwa ukunciphisa, umzekelo, la manani achazwe kwe esinqeni kunye esinqeni kwaye ngaxeshanye kuhlala injalo, isayizi ibele - ngeke isebenze.

Aerobic okanye Cardio.

Kuba eyeyomzimba aerobic ziquka njengomtyibilizi, ukuhamba umsengi, ukutsiba ngentambo, ukudlala phezu ellipsoid kunye ibhayisekile umile. isebenza ingakumbi olusebenzayo cross-lizwe, ehamba ummango okanye ukunyuka ngezinyuko, ebaleka kukukhawuleziswa. data Layisha kakuhle batshise kilojoules, ukuphucula sentliziyo kunye nenkqubo zokuphefumla, someleza izihlunu lemilenze. Indlela ukususa amanqatha esinqeni encediswa umzimba? Kuyanconywa ukuba iiklasi ezinjalo malunga iyure amaxesha 4-5 ngeveki. Simele sikhumbule ukuba umthambo aerobic aluyiyo imilo umzimba ezintle, kodwa utshisa kilojoules, leyo ngokukhawuleza bazalise ukutya intabalala kuphela. Ngoko ke, kubalulekile ukuba nidle okulungileyo wenze umthambo ezizodwa esinqeni.

isondlo esifanelekileyo.

Amaxesha amaninzi, ukuze ususe amanqatha ezinqeni, abasetyhini bahlala izidlo ezahlukeneyo okanye phantse bengenanto bangayidlayo. Okokuqala, ngexesha ukudla umzimba uqalisa ukusebenzisa iiprotini kuqala, ngoko ke uya umsipha kunye namanqatha kwada kwaba kwabokugqibela. Okwesibini, ngokuzila olungalawulwayo okanye itye ezimbi kakhulu kwimpilo, kunye nokuhlaziywa unikezelo ubunzima extra zemveli ngokukhawuleza abuye. Okwesithathu, ngokukhawuleza Ukwehla kobunzima akuyongqinisekiso lobuhle nobabalo, ndiphelise kuphela kwathabathela embonakalweni, yongeza ubudala, ukwenza unokukhawuleza ulusu kunye khunubembe. Ngoko ke akukho mfuneko ulambe okanye intwana phaya, nidle okulungileyo. A ukutya okunezondlo okunempilo ngekhomyutha ubomi. Adla iqulathe izinto zendalo, apho kukhiwa, kuphekwa, yathamba, wazosa izonkana okanye iyabiliswa. Iimveliso ekucetyiswa: inyama ndayame (chicken, pipi, yemvu), intlanzi, iinkozo, cottage itshizi ephantsi-amanqatha, iyogurt, iyogurt, namafutha omnquma, amaqanda, imifuno, iziqhamo, ngaphandle iziqhamo kunye eninzi iswekile. Kodwa inyama amafutha, amafutha, ziilekese, khekhe, iikeyiki cream, ayi, inyama yaba ngumsi yonke iphela, ibhotolo, iimveliso okunamafutha zobisi, ukutya okunkonkxiweyo, eyemayonnaise, ukutya, nowento ekroqiweyo, utywala, chips zamazambane, cola, njl kufuneka ngaphandle. Kufuneka ucinge nje ngendlela ukususa amanqatha esinqeni, kodwa oza kuyenza ngayo kangangokuba amanqatha akayi kubuya, yaye iya kunceda isondlo esifanelekileyo kuphela.

Uqheliso ngenxa esinqeni.

Ukuba ukunciphisa nje ubunzima nokubambelela ukutya okusempilweni, ezinqeni, uya ndinciphe, kodwa akuyi kuba lihle yaye kufanelekile. Ngoko ke, ngaphandle zokuziqeqesha yokomeleza izihlunu, ayikwazi ukukwenza. Nazi esebenzisa ezimbalwa zilayishwe kakuhle le ndawo isinqe yonke - phantse yonke imisebenzi umlenze zibandakanya izihlunu gluteus, ngaloo ndlela zibandakanya iinyawo, kunokuba ezolile ezimpundu.

Ukutsibela. Ngokugqibeleleyo basebenza kuzo zonke izihlunu kasikrobana. Ukusuka babemile, emva ngqo, ephethe dumbbells, lunging phambili ononyawo olunye ukuya edolweni na 'wayephuma "phambili, ukuhlala ngokungqongqo nakubhontsi, umzimba zithambekele. Bumntlokothise elifutshane elide quads ntli, kunye elide - hamstrings kunye neempundu.

Umlenze mishini. Lwenziwa kwisixhobo okhethekileyo. Hlala esihlalweni, ubeke iinyawo zakho eqongeni zamagxa-ububanzi ngaphandle, agobe amadolo zenu, ezama kangangoko kunokwenzeka ukuba bawuzise kufutshane esifubeni sakho, ngoko phakamisa iqonga phezulu, imilenze na onokolula ngokupheleleyo, emva xa kuziwa zokuhlala. Kukho simulators kunye engile ezahlukeneyo tyekelo. Ukuze asebenze ngaphandle amaqela kwezihlunu ezahlukeneyo kufuneka ukutshintsha indawo iinyawo eqongeni.

Squats. Naziphi squats ngempumelelo usebenze kwindawo emathangeni kunye ngeempundu, lubanike amagophe ezintle. Iinyawo zabo magxa akho ububanzi, ushinte yakho tye, bawafaka ezizibeni zamagxa ze entanyeni bar. Ezintle ukuze phakathi yifemur kunye lesiquluba ibe esinekona sasekunene. Edolweni phezu iinzwane zeenyawo.

Ngoko ke, indlela ukususa amanqatha kwamathanga? Imithambo - elivutha ezityebileyo, ukutya ekunene - akuthethi namafutha, umthambo - izihlunu zokuqinisa zize zenze umgca omhle.