Iprogram yoqeqesho kwi gym ukuba amantombazana. Injongo - komzimba

kufuneka ibe yintoni na inkqubo yoqeqesho kwindawo yokwenza umthambo ukuba amantombazana ukuba njongo yabo iphambili kukuphelelwa eziphumelelayo ngokukhawuleza? Ngaphambi kokuba siphendule lo mbuzo, kufuneka sijonge ukuba inkqubo ibe kukusinda ngokukhawuleza evela koovimba amanqatha ezibilini ababhinqileyo. Ngoko ke amantombazana amaninzi ufuna ukwehlisa umzimba ngokukhawuleza ukuze nje ezimbalwa kwiiveki sele abe ngumnini figure supermodel. Nceda uqaphele ukuba le nkqubo kuxhomekeke ikakhulu phezu isimo sokuqala umzimba, ingakumbi kwi parameters ezifana ngokwepesenti ubunzima izihlunu esebenzayo, inqanaba nenqatha, imo yempilo, uqeqesho ngokwasemzimbeni, njl .. Not ubuncinane phakathi kwezi zinto ukuthatha kunye nobudala yomfazi, kunye nendlela yokuphila, kunye wesekethe namandla.

Kuba zonke ezi zizathu, iprogram yoqeqesho kwi ejimini kwaye kukho ezahlukeneyo: umntu kufuneka phezulu-volume njengomsebenzi wemihla ngemihla, umntu - olunzulu uqeqesho ngemini, kwaye umntu - umthwalo ukukhanya okulungisekayo kuphela kabini ngeveki. Ngoko ke, ukuba sithethe ilahleko ubunzima ngokukhawuleza kunokuba kuphela kuphela apho umzimba bhinqa ilungele kuwo onke amanqanaba.

Ukususela ngokombono iyeza nayiphi na inkqubo yokwenza umthambo ezikhokelela nokwehliswa ngokukhawuleza kwicandelo Amafutha, ekwaziyo ngokutshabalalisa umzimba surplus le ntwazana malunga 1 kg iintsuku 7-10. Ukuba ubunzima bomzimba kunciphisa ngokukhawuleza, ngoko ilahleko lokulinganisa kwakhona ngenxa inwebu kwezihlunu, nto leyo nefuthe elibi kakhulu kwixesha elizayo njengokuba ngumbandela Kakade, kunye nempilo jikelele.

Le migangatho zempilo kufuneka zigcinwe ngokugqibeleleyo, Kakade ke, ukuba umfazi akafuni ukuba buhlungu wena ubomi. Iprogram yoqeqesho amantombazana kwi gym kufuneka iquke iintlobo ubuncinane ezintathu imithwalo - amandla, Cardio, bazolulela. Isizathu yokugqibela kudla kakhulu phantsi yi besini entle, kodwa ke ngenxa yokuba kwizifundo ze ngakwicala kwimicu izihlunu lulama ngcono emva uxinezeleko enzima emzimbeni.

Amandla yinxalenye yoqeqesho kudla iquka imithambo kuwo onke amalungu omzimba. Oku ngokuyintloko squats okanye bodibarom emagxeni okanye ityesi, ukugoba, Deadlift ngemilenze ngqo, tyhala-ups, esitulweni cofa Nge okanye dumbbell kwi kwisitulo, ngokuthe tye kunye iintonga tyaba, ukutsibela, njl Okona kubalulekileyo, inkqubo yoqeqesho amantombazana kwi gym obabulingana kwithagethi, oko kukuthi, ukuba ukuhlonipha imo umthwalo. Ukuze isebenze inkqubo dystrophy kuyimfuneko ukuba enze indlela ngamnye umsebenzi ukusuka kophindo-6 ukuya kwi-10, lo ubunzima kufuneka zikhethwe ukuze wesibhozo-lesithoba kokususa yayo wabona ukudinwa appreciable, kodwa ngaphandle igqwethwe okanye intshukumo art. Umthwalo lilonke wonke umsebenzi kufuneka ingadluli umlinganiselo 10-15 iiseti zokusebenza. Kweli xesha lohlengahlengiso yento ephilayo uqeqesho kuhle ukusebenzisa indlela setyhula. Ngeli xesha, i engcono nje ezintathu iiklasi kule ndawo ngeveki.

Iprogram yoqeqesho kwi ejimini amantombazana abafuna ukufumana i nokuma ofezekileyo balahle amanqatha engaphezulu, unika iziphumo ezibambekayo phakathi kwenyanga, ukuba ishedyuli umthwalo ekhethiweyo ngokufanelekileyo ngokungqinelana iimpawu zazo ngamnye umzimba kunye nendlela yokuphila.