Indlela yokuqeqesha ukunyamezela wakho: ubuchule kunye nemithetho

Yintoni amandla? Eli gama lisetyenziswa kwindawo yemidlalo. Phantsi nomdlandla ukuqonda ubuchule bomntu ukumelana iindidi zemisebenzi yomzimba. Kuba nomlinganiselo wayo usebenzisa ixesha, okt ixesha zoqeqesho.

imisebenzi Ulungelelwaniso kunye nokunyamezela zihlobene qha. Zonke iimbaleki kufuneka enze iintshukumo ngokuchanekileyo. Phantsi kolu didi awe umthambo kunye emkhenkceni nani. Kubo, i header loo nto ibaluleke ngokukodwa nje wokunyamezela. Qeqesha ungambuyiseli simple, kodwa kunokwenzeka.

Ukunyamezela neentlobo zayo

Yahlula phakathi ezikhethekileyo jikelele nokukwazi ukumelana ngokomzimba ntshikilelo.

Xa jikelele izihlunu xa umntu ibandakanyeka ngokulinganisela i asakhasayo okanye aerobic unyamezelo. Ukuba umntu uziva olungileyo emva umntu emane elide ngesantya, ngoko ke unako ukwenza imithambo ezifanayo, ezifana lokuqubha okanye ukhwele ibhayisekile.

. Kodwa umthambo ethile emzimbeni noqeqesho unyamezelo okhethekileyo.

uhlobo ngalunye ezimeleyo zabanye. Qeqesha nomdlandla elibonakalayo, ungasebenzisa umthambo ngemihla. Kodwa ke, kubalulekile ukuqaphela ukuba amandla elungileyo kungaba kubi yenza njengomtyibilizi, okanye yokungabikho kolungelelaniso. iintlobo ezithile wokunyamezela umthambo yedwa.

Uphuhliso lwamandla nokunyamezela

Uyakwazi ngexesha elinye, umzekelo, ukuqeqesha amandla, ukunyamezela umsebenzi othile. Power umthamo phuhlisa xa izihlunu osebenzela kangangoko kunokwenzeka ithuba elide ixesha. Ukongeza, kukho ukunqongophala amandla imisipha.

Ngaba kunokwenzeka ukuba ethile ukunyamezela amandla? Kakade ke, ukuba kunokwenzeka. Kule meko kuyimfuneko ukudibanisa imisebenzi ethile kunye phindo kunye ukusebenza. Uqeqesho PE iquka nabathengisi-4 ukuya ku-6. Kodwa nophuhliso yayo ngokubanzi iquka koboniso lwe-50. Oku kuthetha ukuba kusetyenziswe amandla unyamezelo ayinqwenelayo ukwenza kophindo-10 ukuya kuma-40.

Ezi zakhono zibini ukwandisa kunye nemali imithambo. Kodwa ukunyamezela iphuhlisa amandla ngokukhawuleza. Amaninzi, amandla efunekayo midlalo inxaxheba kuqeqesho ubunzima (lifters ubunzima).

iinyawo Happy: kuphuhliso wokunyamezela ukusebenza

Ukuphucula ukusebenza komzimba, ungasebenzisa i ezifikelelekayo elula umthambo - ukubaleka. Ngoko ke, indlela kaloliwe ngonyamezelo ugqatso?

Abanye abantu abanganyangekiyo ngokwemvelo kuxinezeleko emzimbeni, kodwa uninzi lwethu indlela enye okanye omnye uzama ukuphuhlisa nto. Kukho imithetho ethile ezisisiseko zinceda ukuphuhlisa ekuqhubeni uphawu ezifana nonyamezelo. Coach kufuneka ukuba ngokuthobela le mithetho.

1. Ukusetyenziswa caffeine. Caffeine kunceda imisipha ukuba isebenze ngexesha eyahlukahlukeneyo. A ikomityi yekofu okanye iti ngaphandle ongeziweyo ziyabhatalisa umzimba amandla ngexesha Amazing yakho.

2. Ulandelelwano elichanekileyo zoqeqesho. uqeqesho olusebenzayo - akukho kuphela ukwenza imithambo ngesantya, kodwa ixesha labo. Akwanelanga ukuba nenxaxheba kwimizuzu nje 10-20 ngosuku.

3. ukudla Good. Ukuze kuphunyezwe iziphumo ezifunekayo, ngoko ke kunqweneleka ukuhlaziya ekudleni kwakho. Ukwakheka komzimba - are namandla ezintsonkothileyo. Iiyure ezi-2 phambi kokuba noqeqesho kufuneka badle ukudla okune carbohydrate.

4. amandla Qeqesha. Ngaba kuphela kuphela ekusebenziseni uqeqesho ukunyamezela jikelele kuyimfuneko ukuphuhlisa kunye namandla. Uyacetyiswa ukuba yaze yangxenga ifuthe lomanyano iseti ezingundoqo loqheliso ukuphuhlisa amandla. izihlunu zakho kuphela kubulela kuwe.

5. isebenza ekwehleni. Ukubaleka ummango uya kwandisa umthwalo izihlunu. Inyanga koqeqesho iya lula usebenza kwindlela flat.

Ukomelela kwezihlunu nokunyamezela

ukunyamezela dystrophy - oku xa izihlunu ukwazi ukumelana uxinzelelo olukhulu emzimbeni.

Uloliwe ngokusebenzisa okulandelayo ekusebenziseni:

1. intambo yokutsiba - uqheliso kakhulu elula nesebenzayo isebenza unyamezelo. Kulo mzekelo, loliwe zonke izihlunu amaqela.
2. njengomtyibilizi Long ngesantya ukunceda ukuphuhlisa ukunyamezela jikelele kunye umsipha.
3. Le entsokothileyo wahlala-ups, ukutsala-ups bayiqhube-ups. Esi sakhiwo iquka imithambo basic, ezijolise kuphuhliso onke amaqela kwezihlunu, ukunceda ukuqeqesha unyamezelo kwezihlunu.
   

zokwakha eyiyo yoqeqesho

Nokulunga Uqeqesho ukunyamezela ulwakhiwo olufanelekileyo umthwalo engatshintshiyo.

Isanda lubonakala ngokuba ingqalelo kuphuhliso besikhundla aerobic lomzimba nokomeleza isixokelelwano sokuphefumla.

Elesibini Inyathelo kubandakanya ukwanda yobungakanani ebonakalayo ngemisebenzi ehlanganisa aerobic kunye anaerobic zemihlathi emininzi.

Ngelo isigaba sokugqibela kuyimfuneko ukusebenzisa i imisebenzi iqina ngakumbi ukuba lwenziwa kwindlela engumxube, esebenzisa aerobic kunye umthambo anaerobic.

Olubanzi uqeqesho emzimbeni akakwazi ukwenza ngaphandle inxalenye yayo ezibalulekileyo ezifana nonyamezelo. Kuyimfuneko ukuba ukuqeqesha isakhiwo.

Rest esidalwe

Sokuba ukusebenza komzimba kunye nemisipha, kwakunye nokuphuhlisa isakhono izihlunu kunye nebhunga ukumelana obukhulu emzimbeni misebenzi mayibe nokulandeleka njengemihla yokuphumla achache. Uphononongo lubonise ukuba umzimba womntu kunzima ukumelana noxinezeleko ngemihla.

Kwanele kuthatha amaxesha 3-4 ngeveki, ukuba ibe umgangatho ezifana nonyamezelo. Qeqesha amaqela kwemisipha ngamnye akwanelanga, kufuneka indlela ebanzi.

Ngaphezu koko, kubalulekile ekunciphiseni alternation leentsuku iintsuku zoqeqesho bomthwalo. Kodwa kulo mzekelo, mhlawumbi ukunciphisa amandla umsebenzi.