Isicwangciso ukuzilolonga ku ejimini amadoda kunye nabasetyhini ukuba unciphise umzimba

Kweli hlabathi lanamhlanje izenzo ihlelo ubuhle. Abantu becala sinikele ingqalelo iingcombolo zangaphandle. Abantu Inoba Idizayini ngakumbi, iimbono ngokuzimisela oku uya abambe. Ngenxa yoko NGOOJINGI yonke imihla zithanda.

Ezi klasi sime ulwazi kwiziseko ekwenzeni isicwangciso soqeqesho, ukhetho ukutya. Ukuba unalo ulwazi ayifumaneki, kungcono ukuba sibhenele kumqeqeshi.

abatyeleli abaninzi abanomdla ejimini, isicwangciso ukuzilolonga azikhethele kutshiswa amafutha kunye nokunikeza uncedo. Xa kuqala ubushushu bonke bafuna ukuba umzimba toned ngaphandle kwamafutha kwiindawo engalunganga. Kube nomdla abasetyhini kunye namadoda njani. Uqeqesho lokuqala nolwesibini ziya kwahluka kancinci. Makhe uzame ukuhlalutya kubo.

imithetho esisiseko in ubunzima yokulahlekelwa

Phambi kokuqwalasela isicwangciso ukuzilolonga, kufuneka ufunde imigaqo esisiseko:

• Kufuneka ukuba sisebenzele nje kuphela kwiindawo ingxaki yomzimba, yaye phezu iqela zonke izihlunu, kungenjalo ifomu uya kukhangela inharmonious;
• Kufuneka ukudibanisa uqeqesho amandla kunye Cardio, kungekhona ukuvumela umahluko zabo;
• kokuba noqeqesho olufunayo efudumeleyo elungileyo ukuze uphephe okubi;
• kufuneka uqale ukuqeqesha kunye imithambo ezilula, ngokuthe ngcembe ihamba ukuya koko kuntsonkothileyo;
• kuqala uqeqesho amandla, yaye emva - Cardio;
• akakwazi ukwenza yonke imihla, ixesha engcono iintsuku ezi-2.

Bonisani ukunciphisa umzimba

Ngempumelelo kakhulu ngokwemiqathango lemisebenzi ukwehla kobunzima ezi supersets. Njengoko usazi, ukutshiswa ngamanqatha kuya kuba njalo xa uqeqesho utshisa kakhulu lweekhalori, kodwa kusenokwenzeka ukuba kuzuzwe uqeqesho ekumgangatho ophezulu. Ungeniselo iiseti kunye nabathengisi evenkileni, ukunciphisa ixesha lokuphumla kunye nokongeza Cardio kuya kunceda inkqubo ukuncipha.

Yintoni superset?

Supersets badla zibandakanyiwe kwisicwangciso noqeqesho ukunciphisa umzimba. Le nto ithetha ukuhambisa besondela ngomntu omnye, imisebenzi ezimbini ngaphandle ukuphumla. Ngoko, kwelinye kunye efanayo ixesha, ungenza ngokuphindwe kabini kunokuba kuqeqesho ngendlela zoqobo. Izinga ebangela umzimba ukusebenza ngeqondo olungongezwanga, chitha amandla ngakumbi, ukwenza inkqubo ukutshisa amanqatha ngokukhawuleza.

Uqeqesho for girls

Isicwangciso soqeqesho kwi gym ukuba amantombazana kwehle ubunzima iyilelwe ukwenza imisebenzi emininzi ngaxesha:

• ngcono unyamezelo;
• ekomelezeni inkqubo yegazi;
• elivuthayo fat;
• ekulondolozeni kwezihlunu.

Onke amaqela kwemisipha iya kwahlulwa-hlulwa ibe iintsuku ezintathu, umthambo ngamnye kufuneka luqulathe igama 3-4 iiseti kunye kophindo 15-20. Ngokupheleleyo uqeqesho kwimo iiseti 3 kophindo-20 okanye 4 ukuya ku-15.

Ngosuku lokuqala swing umlenze cofa, amagxa, emva, zomfana:

• hyperextension, waphakamisa imilenze;
• iqonga cofa kwesitulo uze alternating zokuhlala dumbbell
• ukwandiswa hip kule crossover kwaye injongo entloko kwibloko eliphezulu;
• ngokuzisa imilenze kwi crossover kwaye utsale kwibhloko tye.

Ngosuku lwesibini Uloliwe umlenze cofa, esifubeni:

• aluka kumathambeka endithobele kwisitulo kunye Nge emagxeni;
• squats kwaye cinezela dumbbell elele (degrees 30);
• ukwandiswa umlenze bahlalisa dumbbell kweentambo;
• egoba imilenze yakhe elele kunye pullover.

I Ngosuku lwesithathu ujingi imilenze, amathole, ab, emva, amagxa, esineendidi:

• ephakamisa imilenze phezu kwesitulo kunye nokunyuka ngeenzwane yakho dumbbell;
• lift abafileyo bandihlabe amahlanza ukusuka ibloko eliphezulu (ukubambelela reverse);
• ukutsibela kunye kwibhentshi cofa Nge emva intloko xeshikweni emi ngeenyawo;
• my squats kunye cinezela French.

Workouts Abantu

Isicwangciso ukuzilolonga for ekunciphiseni zabantu wenza le misebenzi ilandelayo:

• evuthayo fat;
• ukukhululeka imisipha;
• kuphuhliso unyamezelo.

Ngosuku lokuqala uloliwe cofa, emva nesifuba:

• aluka phezu kwesitulo kunye nokuphakamisa iinyawo (3 iiseti ka 12-20 nabameli);
• deadlift 3h8-12 namathambeka nge Nge emagxeni akho 5h10-15;
• 4h8-12 cinezela kwesitulo kunye dumbbell 4h12-15 nokufakelwa;
• Rod Intonga e ithambeka (ukubambelela umva) 4h8-15 kunye nityhala ibloko ephezulu intloko 4h10-15.

Usuku lwesibini ingalo swing:

• kwamanzi nocamba 5h8-12 iingalo ulwandiso ibloko eliphezulu 5h10-20;
• tsala-ups (ukubambelela umva) 4h8-12 flexion kunye Nge emi 4h12-15;
• cofa 3h10-20 French kunye dumbbells 3h10-15 curl;
• ukusonga izandla ekhwele 3h12-20 pullover 3h12-15.

Ngosuku lwesithathu eendaba kaloliwe, imilenze namagxa:

• Ukucofa kule 3h12-20 vice kunye hyperextension 3h10-15;
• 5h8-12 squats nokwandiswa umlenze phantsi 5h12-20;
• Nge kwibhentshi cofa emi mahi 4h8-12 kunye dumbbells esandleni 4h12-20;
• kwibhentshi Nge ngenxa intloko emi 4h10-12 kunye dumbbell evuna phambili 4h12-20.

uqeqesho circuit

Isicwangciso soqeqesho kwi-gumbi kuba intombazana kwindlela setyhula eyahlukileyo kwimisebenzi yabantu. Plus zoqeqesho kwisekethe kukuba unako ukusebenza onke amaqela kwezihlunu kutyelelo olunye eholweni. Kuba ilahleko amafutha kuyamangalisa ngokwenene.

Ukongeza, loo uqeqesho ukukhawulezisa ukutya, ukuphucula unyamezelo nokunciphisa ixesha ukulayisha. Undoqo kukuba ukwenza umthambo ukuze onke amaqela imisipha, omnye emva komnye ngaphandle kokuma. Loo nto sifundo liya kuquka indlela enye iqela kwezihlunu ngalinye. Lo msetyenzana kakhulu amandla-olunzulu kwaye zitya amandla amaninzi, ngoko ukusebenza benemizimba enzima kulo mzekelo akanakuba indoda.

Ngexesha uqeqesho kufuneka uye nge 3-5 rounds umenzele 12-20 nabathengisi evenkileni kunye nakuphumla phakathi mithambo kwisangqa efanayo. Cinga isicwangciso Amazing.

ngosuku lokuqala:

• aluka phezu kwesitulo;
• hyperextension;
• Intonga evela ibloko ephezulu intloko;
• squats;
• tyhala-ups ukubambelela olubanzi;
• ukuhlaselwa;
• emi press dumbbell;
• umlenze ukwandiswa uhleli;
• Dumbbell wafaka ithambeka;
• iinyawo kuvuka elucingweni.

ngosuku lwesibini:

• ephakamisa imilenze phezu kwesitulo;
• amathambeka kunye Nge emagxeni akho;
• Press of dumbbells elele kwi-engile;
• deadlift;
• Rod Intonga e ithambeka (ukubambelela reverse);
• sibuthumile kule lomnqweno yimfumba;
• tyhala-ups zemivalo;
• egoba imilenze yakhe elele;
• Nge kwibhentshi press emi ngenxa intloko;
• wayemi curl kunye Nge.

Nangona esi sicwangciso ukusebenzisa ku ejimini kwaye amaxesha kabini ngeveki, kodwa ngeyona ndlela inenzuzo enkulu bazibandakanye amaxesha 3 okanye 4, kutshintshwe nje uqeqesho. Oku kuya kunceda kuzitshisa calories ngakumbi ubunzima bomzimba ngokukhawuleza.

Plan lokuzilolonga yaye ilungele kwabasetyhini kunye namadoda, ngenxa yokuba umthwalo isasazwa ngokulinganayo, kwaye akukho kugxininiswa kuyo naliphi iqela elinye izihlunu, ngokuba amanqatha evuthayo imfuno nefuthe olubanzi emzimbeni, kunokuba ejolise ukuqeqesha izihlunu ezithile.

Ngokwenza i-avareji kophindo 15 imithambo enye, ivili amane (1 iyure) uyakwazi ukwenza intshukumo 600 (10 imiz). Le umthwalo onzima kakhulu, ngalo nenqatha alitshise kakuhle. Malunga nokuphunyezwa, olu qeqesho kuthatha ixesha elide kakhulu, yaye umsebenzi kuya kufuneka ukuba banxibe. Noko ke, emva kokuba isibini kweenyanga, iziphumo ziya waziva, kwaye uya kufumanisa ukuba yonke imikhosi bachitha yaba lilize.

Cardio

Le ukusebenzisa Isicwangciso kwi umthambo kufuneka ukwenza kardiosessii 30 imizuzu eziphuculweyo ngamanqatha otshisayo. Emva lokuqeqesha zonke glycogen kwezihlunu isetyenziswa phezulu, yaye eli xesha lo okuhle Cardio. Kuba amandla umzimba onyanzelwayo ukuba aqhumisele kwiivenkile ngamanqatha phantse nangoko, njengoko glycogen iphelile. Ixesha kangangoko ukuze umthambo aerobic yimizuzu engama-45.

Ukuba wenza Cardio phambi uqeqesho amandla, okanye ngenye imini, amanqatha uqalisa atshiswe imizuzu engamashumi amathathu emva kokuqala, njengoko iya wachitha glycogen ikakhulu. Ngoko ke, ixesha kangangoko Kuba eyeyomzimba aerobic - emva amandla. Cardio kungenziwa ibhayisekile endaweni, obuqinileyo naabo ababathandayo okanye ellipsoid, loo nto kubaluleke kangaka. Kubalulekile kakhulu ukuba ukugcina izinga zentliziyo ummandla ekujoliswe kulo, apho amanqatha watshiswa kakhulu kakhulu. Oko kubalwa ngolu hlobo lulandelayo: 220 thabatha iminyaka iphinda phindiweyo ngo 0.7.

yokudla Sports ukunciphisa umzimba

Isicwangciso soqeqesho kwi gym kwabasetyhini kunye namadoda - hayi nto ibalulekileyo ekunciphiseni umzimba. Isiphumo olifunayo lingapheleli ngaphandle isondlo esifanelekileyo. Ngoko ke, ekulweni amanqatha kufuneka ulandele ukutya - ukuchitha ngaphezu kokuphiwa. Zininzi izidlo, kanye umthambo, kodwa kutshanje iimbaleki bakhetha protein ekudleni. Undoqo ozigqala alternating ezityiwa protein carbohydrate, nto leyo inceda ukwehlisa umzimba kancinci yaye ngokuqinisekileyo.

Diet for girls

Kuba amantombazana itye imijikelo zezi zilandelayo:

• 1 Usuku 2 - protein (2 g protein 0.5 g ekudleni nganye 1 kg ubunzima);
• Usuku 3 - carbohydrate (5 g carbohydrate 1 g leeprothini nganye 1 kg ubunzima);
• Usuku 4 - Mixed (2 g protein 2 g carbohydrate 1 kg ubunzima bomzimba ngalinye).

Yokudla Abantu

Kuba abantu, izinga ekudleni kufuneka ibe ngaphakathi imida:

• 1 Usuku 2 - protein (3 g protein 0.5 g carbohydrate nganye 1 kg ubunzima);
• Usuku 3 - carbohydrate (6 g carbohydrate 1.5 g leeprothini nganye 1 kg ubunzima);
• Usuku 4 - Mixed (2.5 grams protein 3 iigrem carbohydrate nganye 1 kg ubunzima bomzimba).

Izithako komzimba

Le songezelelo ithandwa kakhulu phakathi izitofu amanqatha L-carnitine. Le into iveliswa emzimbeni wethu, kodwa akwanelanga ukuba batshise oovimba ngamanqatha. Kubalulekile ukuphawula ukuba ngaphandle iziyobisi itye akuyi kusebenza. Oko kukuthi, kufuneka kudla calories abangaphantsi kwe uchitha. Ngokubambisana nge yokudla, imithambo carnitine, iya kunika ziziphumo ezisemagqabini.

L-Carnitine ifumaneka ngumgubo kunye nefomu engamanzi, kubalulekile ukuba ayibizi. Kwakhona ethandwayo nesikopi otyebileyo Lipo 6, kubalulekile kakhulu ibiza ngaphezu iindlela elidlulileyo, kunjalo, iphumelela ngakumbi. Izithethi ngokuphindaphindiweyo wathi iimbaleki nemiphumo emihle obubonakalayo Isitovu ezityebileyo, ngoko ukuba zijolise ngokucacileyo iziphumo, ngokukhuselekileyo sinako ukuzisebenzisa. Kuquka isicwangciso wakhe uqeqesho lwabancedisi ngenxa zhiromobilizatsii, ungenza ngokukhawuleza ukufezekisa iziphumo ezinqwenelekayo.

Ngenxa yoko, edibanisa zonke iindlela umzimba ngokuchanekileyo, uya kuba nako ukuphumeza iziphumo ngexesha elifutshane ukuncipha. Eyona nto ibalulekileyo - ukuba ukukhumbula ukuba yonke into kufuneka ithathwe ingqondo kwaye sukela ukuzibaxa izinto. cuts olukhulu ukutya okanye ukuzilolonga ngokugqithiseleyo aziyi kukhokelela ekubeni iziphumo ezidibanisayo, kodwa kunoko, phezu koko, iya kuzisa iziphumo ezingathandekiyo kakhulu imandundu futhi umzimba linyuke. Baqeqeshe kwaye Yidla ngobulumko!