Lo msebenzi isebenzayo ukunciphisa umzimba

Abantu abaninzi ngempazamo abakholelwa indlela engundoqo ukunciphisa umzimba zonke iintlobo izidlo. Enyanisweni, ukutya akuxhomekekanga exhaswa yi amandla omzimba, akakwazi kukhokelela kwisiphumo oyifunayo. umsebenzi Motor ikhawulezisa kakhulu inkqubo inkululeko evela umzimba, ngaloo ndlela kuncitshiswa ixesha apho umzimba ulahlekelwa ngenxa yokutya izondlo eziyimfuneko (nto leyo ngokufuthi ekhokelela iingxaki zempilo). Ukongeza, umthambo na ukuthintela kubonakaliswa ezingemnandi yangaphandle yokwehla emzimbeni (umzekelo, ngokuthe ngcembe kuqinisa kwesikhumba). Ngenxa yoko, kweli nqaku ndingathanda ingqalelo kakhulu umthambo ukunciphisa umzimba, njengoko ezintsonkothileyo, ngokunjalo ezinye iinkalo eziyingxaki ngakumbi. Funda inqaku ngokupheleleyo, uya kumangaliswa indlela ekulula ngayo ukufumana imilo omhle umzimba usempilweni ngexesha elifanayo.

Kuqala kwinto zonke, ndiya uqaphele ukuba ukuze enze imisebenzi ngokukuko ukwehla kobunzima, akukho mfuneko ukuya club lezemidlalo eninzi, rhoqo ezisola imali engaphezulu wachitha kunye nexesha. Ukuze wenze imithambo ekhaya kufuneka Thenga impahla ezemidlalo kunye nezihlangu. Yonke kufuneka zendalo kunye kulula. Kananjalo kuya kufuneka dumbbell ethile okanye eyedwa, kodwa uyakwazi ukunyenyisa ubunzima. Ukuba oyifunayo, unako ukuthenga emethini ukulungiselela yoga okanye ukufaneleka ukuba sithethe kangangoko mnandi kangangoko kunokwenzeka.

Ngoko nangoko isigqibo xa emini uya wenze umthambo ukuze umzimba. Isibakala sokuba kufuneka babe rhoqo ubambe ngcono kubo ngelo xesha, kungenjalo impembelelo iza kuba sezantsi kakhulu. Khumbula nje ezilula ezimbalwa kunye imithetho ecacileyo:

1) Uloliwe akwenziwa ngaphambili kunokuba emva iiyure ezi-2 emva kokuba izidlo kunye nokulala.

2) Kuba ubuncinane ngeyure emva ukuzilolonga ungadli nto, oko kuvunyelwa kuphela ukuba usele amanzi acocekileyo ezingezo-nezihlwahlwazayo.

3) Le kumathuba kangangoko soqeqesho - 11,00 - 13.00 no 17.00 -19.00.

4) Uqeqesho kufuneka ziqhutywe ubuncinane kanye emva kweentsuku ezimbini.

Phambi kokuba enze imithambo ngokukuko ilahleko ubunzima (simiso, njengayo nayiphi na), kufuneka ukushushubeza nokulungiselela umzimba ngenxa ntshikilelo ezizayo. Oku kungenziwa imizuzu embalwa ukubaleka ngemilenze avuswe. Emva koko landela umntla ukuya kwicala ngalinye amaxesha 15-20. Ukwenziwa kumathambeka ziya kuthatha malunga 4-6 imizuzu. Xa kwakukho imvakalelo "ukugcwala" nobushushu kwi izihlunu - ngaba ukulungele ukuba Amazing.

Okokuqala, unako ukwenza umthambo isebenzayo ukunciphisa umzimba, oko kuchaphazela zonke izihlunu zomzimba. Umzekelo, umsebenzi omhle kakhulu - squats. Xa wabulawa yi umzimba uchitha amandla, kunye kwemilenze sokumpompa. umzimba kwandisa ukusebenza zokuphefumla olululo kunye somzimba. Ngoko ke, thina babe ngabantu abakwizihlalo yokuqala (emva koku - ip): yima, imilenze zamagxa-ububanzi ngaphandle neenyawo zakho ngokuqinileyo icinezelwe phantsi. Ukuhlamba isezantsi kangangoko, kodwa ke ngelo xesha kufuneka ube flat. Ezintle - uphefumle, vuka - uwukhuphe. Yonke imisebenzi kufuneka kwenziwe ninzi msinyane kangangoko unako, ixesha kokukhona uya kutshata, uya kukwazi ukwenza njalo.

Singene indawo umthambo eliphumelelayo ukuze isisu ekunciphiseni umzimba. Ezinye zazo uzahlulele kumaphephandaba esezantsi, kwaye enye - phezulu. I.p:. Lala ngomqolo emethini, mbambeni yento ezisisigxina. Imilenze kufuneka sigobe emadolweni kwaye Ngasentla kwentloko yakhe siphefumla xa lisibekele - uphefumlela ngaphakathi. Kuba eyeyomzimba elilandelayo kufuneka ukulungisa umlenze, umzekelo, yokuphumla iminwe yakho emazantsi esofeni. Imilenze begoba emadolweni kwaye zehlisa intloko yakhe esifubeni sakhe, izandla, babambelela isikrini sakhe isisu. Umzimba kwi niwukhuphe ziyawushiya ukuya iincakuba bachukumise phantsi, phezu imbuyekezo impefumlo kwindawo yokuqala

Oku kulandelayo kuya kukunceda wenze esinqeni sakho thinner. Thatha induku ende (malunga ne-1,5 m), wayibeka phezu emagxeni akhe, bebambene ngezandla phezu buthelezi. Yima ngeenyawo zamagxa-ububanzi ngaphandle kwaye enze ukuba umntla eyayingqalene emgangathweni, qala kugqiba osesandleni, hayi yokuba intonga.

Ukubiza olusebenzayo umthambo ukunciphisa umzimba isandla, siya niqaphele oku kulandelayo:

- push-ups (ukuba ekuqaleni nzima ukugcina iinyawo zenu kunye, singenza uwafake ezizibeni ububanzi emagxeni ngaphandle) phezu kwesingqengqelo;

- asebenzisa with dumbbell "lift 'yaye' cingo '. Ukuze wenze ngowokuqala ukuba kanye kuma up Wazolulela izandla zakho ecaleni umzimba. 1 - iingalo bend, 2 - ukunyibilikisa esandleni, 3 - buyela i.p. Ukuze enze i "iintambo" kulala phantsi emethini, iingalo baphikele kwi iingalo nangaphandle. Ngomhla woku-1 - luvalwa izandla-2 - mtshato. Umthambo "ibhulorho": yimani nkqo, izandla ngeli xesha wanatyiselwa ebeleni; 1 - izandla phezulu, 2 - isityalo ukuba ingalo eliphezulu intloko 3 - izandla phezulu, 4 - ngaphambi; indawo isandla ngasinye kufuneka esisigxina kwimizuzu embalwa.

Bala ubuncinane ngenyanga ezi ukuzilolonga kanye kushenxiswa ukutya kuphela eziyingozi ukutya-osidingayo, uya kumangaliswa, ukwakoku eyabanceda bakwazi ukufumana kufutshane ezifanelekileyo.