Niziphozisayo emva umthambo: ukugqiba njani imisebenzi zezemidlalo

umthambo - oko kuyinxalenye ebaluleke kakhulu indlela yokuphila esempilweni. Bayakwazi kunceda ekugcineni ubunzima bomzimba phantsi kolawulo, ukunciphisa ingozi izifo ezifana neswekile, isifo sentliziyo kunye nabanye abaninzi. Kodwa ke, ukuphumeza injongo - ukuba inani entle slim - kubalulekile nobuninzi kodwa umgangatho woqeqesho. Abantu abaninzi ukulibala enye yezona ndawo zibalulekileyo kuyo, ekuthiwa koqiniso. Emva kokuba ukuzilolonga, kufuneka wenze umthambo ezinceda umzimba ukuqalisa indlela ekuphulukenwe nalo.

Yintoni ekufuneka ukuba uyenze ngoko nangoko emva Amazing?

Kufuneka wenze ntoni emva kokuba ukuzilolonga kwindawo yokuqala? Ngamagama alula, kufuneka uphole. Ukuze wenze oku, ungenza ukwenza uthotho olulandelenayo ukukhanya ukuba uthathe imizuzu engaphantsi kwe-10 ngexesha. Ukuhamba phezu Ungabambiseki imizuzu emihlanu yindlela elungileyo kwaye kulula ukuba kuphole emva umthambo onzima. Niziphozisayo emva umthambo kunceda ukubuyisela izinga lentliziyo kunye ivumela izihlunu kwakhona ngokukhawuleza, okwenza ukuba ufumane inzuzo epheleleyo umzamo.

Ngenxa "kuphole" emva Amazing?

Ukuze ifuthe lemidlalo eliphezulu, kuyimfuneko ukuba abe nako agqibe Amazing ngokuchanekileyo. Kwenzeka ntoni emva kokuba umthambo kanye njengokuba kubalulekile nje oko kwakusenzeka ngexesha lokubulawa kwabo.

• koqiniso eXcellent emva Amazing - its Cardio.
• Ukolula inyama sikhululeka inceda ekukhawuleziseni igazi kwegazi ekuhlanganeni kwengubo kunegalelo ukususwa ephilayo yingozi buthi, ngaloo ndlela kuncitshiswa intlungu izihlunu emva umthambo.
• Kuphephe emzimbeni. Ngexesha umthambo, umzimba ulahlekelwa eninzi ulwelo ekufuneka rhoqo kwakhona. Amanzi inceda ukwehlisa ukuqaqamba kwezihlunu kwaye kwandisa amandla abo omzimba. Kuyanconywa ukuba basele 2-3 iiglasi iiyure ezimbini kunye ekuqaleni iiklasi. Ukongeza, kufuneka asele iilitha ubuncinane 1.5 emini ukuze aphephe ukomisa.

• A ukuhlaziyeka kancinane. Nutrition yenye yezi ngongoma ibalulekileyo emva Amazing. Kuyimfuneko ukuba ukubuyisela umsipha ezonakeleyo yokwandisa izinga amandla, kwaye oko kufuneka kwenziwe ngokukhawuleza. Kuyanconywa ukuba udle imizuzu engama-90 emva kokuba umthambo, kodwa msinyane ngcono. Ukuba ukhetha ukutya kunye carbohydrate ezintsonkothileyo ophezulu kakhulu ngakwicala leeprothini, ezifana shake protein protein.
• Umyalezo. Kukholelwa ukuba le bemnandi zonke iziva-mvo inkqubo emva Amazing onzima ungenza kwenza imisebenzi ebalulekileyo. Massage inceda ekukhawuleziseni ukuchacha kwaye kunciphisa ukufukuka kunye izihlunu umonakalo.

ukugqiba ngokuchanekileyo uqeqesho - kuba yimfuneko

Esinye sezizathu zokuba koqiniso emva uqeqesho amandla kuyimfuneko, ngenxa yokuba indlela izihlunu, intliziyo ngemithambo baphendule umthambo. Xa umthambo, izinga intliziyo yakho ukhawulezisa ukuhambisa igazi neoksijini kwizihlunu ngakumbi nzima-abasebenza imilenze neengalo. Ukuba ngexesha Ukwenza yokumisa elirhabaxa, ubume iqalisa ukuna.
Oku kufuneka kukhatshwe nesiyezi, isicaphucaphu okanye lightheadedness. Le meko ekuso kwabasaqalayo, abathanda ukufaneleka, kunye bodybuilders zobungcali. Ukuba kwimilo elungileyo, musa ngoko nangoko emva kokuba amandla kunye Cardio kuwa phezu ityali okanye uhlale phantsi esitulweni.

Ke ukuba anithanga ndicela?

Uqeqesho - yinto ni ntshikilelo olomeleleyo izihlunu kunye umzimba uphela, emva koko oko kuyimfuneko ukuze achache. Angayeka ngesiquphe umsebenzi emzimbeni kunokukhokelela edandatheka, isiyezi, kunokwenzeka nokwehla okukhulu uxinzelelo lwegazi. Musa koqiniso kufuneka ukukhawuleza. Ukuba Cardio, kufuneka ngokuthe ngcembe isantya isantya kwaye ndihambe imizuzu emithathu ukuya kwemihlanu (okanye ngaphezulu, ukuba yayingumsebenzi onzima kakhulu). ekupheleni Kakuhle Amazing - inesakhono ukuzolula (ukuhamba, umthambo okanye ezinye kudala ukusuka yoga).

Kutheni koqiniso?

Bopha akakwazi ukuthintela ukwenzakala okanye kakhulu ukunciphisa iintlungu zezihlunu, kodwa inika umzimba ithuba lokuba abuyele ngcembe kwimeko eqhelekileyo kuye. Ukuze wenze oku, ngokuthe ngcembe ukunciphisa amandla ukuzilolonga yakho uze wenze eminye imisebenzi elula imizuzu 5-7. Kungakhathaliseki ukuba ixesha kuthatha yokusebenza, kufuneka nanini miss imiba ebalulekileyo njengoko ashushu-up, aphozise phantsi. Nje imizuzu embalwa ukunceda ukwakha izihlunu nokwandisa bhetyebhetye.

Niziphozisayo emva umthambo: Sebenzisa

1. Ukuhamba. Omnye lo msebenzi yoqeqesho yokugqibela ukuhamba eqhelekileyo phezu treadmill okanye kuloo ndawo.
2. Ukolula imilenze. Lo msebenzi classic uManeki ethangeni sobuKristu ngokugoba amadolo nokuxhwilwa le Lunqande unyawo. Ukutsala hamstrings, kufuneka ubeke isithende yakho emhlabeni sebephambili ngokwayo, unyawo ngaxeshanye ngqo, iikawusi banduluka phezulu, ayeguqa, zama ukubamba ngezandla iinzwane.
3. Ukolula esifubeni. Omnye lo msebenzi kakhulu ethandwayo oku kulandelayo: concatenate iminwe kwi lock emva kwakhe, eqondisa iingalo zakhe Nijonge eluphahleni. Le nqubo iyasebenza ekusoluleni izihlunu esifubeni.
4. Niziphozisayo emva umthambo lukwaquka ezinye umthambo yade izandla. Umzekelo, phakamisa, agobe oku engqinibeni, uzithabathele, njengoko kunokwenzeka emva ukunceda nabanye ngesandla. Enye ukuzilolonga kwakhona yade ngokuthi retracting ngengalo igotywe engqinibeni egxalabeni esahlukileyo.
5. Kumgama iyonke. Oku kuquka babesima ezithandwayo yoga njenge "inja ungayibophi phantsi", "kati" okanye umtya oqhelekileyo.
6. Utsibela kwisiza Ikwanceda isisombululo ebalaseleyo koqiniso olusebenzayo.
7. Swimming. Ukuba ungaya ukubhukuda emva kwesikolo, kufuneka usebenzise yona. Ebudeni bohambo zisetyenziswa phantse zonke izihlunu efanayo xa uhamba okanye ukutsiba.
8. Umdaniso ngendlela eyahlukileyo ingabizwa imithambo ezintle. Oku yindlela esemagqabini ukugqiba uqeqesho lokukhulisa amandla. Plus, kufuneka ube mnandi kwaye iluncedo hayi kuphela emzimbeni kodwa ngenxa yokumpompoza ngokweemvakalelo.

Olufanelekileyo koqiniso uncedo ubuhlungu kwezihlunu

Ubuhlungu izihlunu emva umthambo zinokunyamezeleka xa imithambo kwenziwa kakuhle, yaye kwakukho esifanelekileyo eshushu-up, aphozise phantsi phambi nasemva umthambo. Maxa wambi buhlungu kangangokuba kube nzima ukuya behla ezitepsini ukuya kusuku olulandelayo. Le ntlungu zibangelwa izinto eziliqela. Okokuqala, xa umthambo zenzeka iinyembezi amancinci kwi imicu kwezihlunu. Ezi microtrauma ukuba izihlunu nokudumba, mvisiswano leyo, kwelinye icala, ibeka uxinzelelo phezu kwalapho kunye neziphumo ziintlungu.

Okwesibini, ukuba usebenzisa intliziyo iqala ukuya kwizihlunu nzima ukusebenza kwe igazi. Xa zingawunyakamisanga izihlunu mpilo kunye nezondlo luphinda emva entliziyweni. Noko ke, xa umthambo iyakuvingca, ngoko ke amandla utyhala igazi emva isantya phantsi. Ngelo xesha izihlunu uhlala yi-kwimveliso ngohlobo lactic acid, nto leyo ebangela ukudumba kunye neentlungu. koqiniso olululo negalelo ukugcina isantya elijikeleza igazi, nto leyo inceda ukuthintela amafu yayo kwaye ususa ubuthi izihlunu.

Kukho umkhwa ebaluleke kakhulu

Niziphozisayo emva umthambo - ukuba ngumkhwa kubaluleke kakhulu ukuba zingahoywa, kodwa ndabulaleka. Imizuzu yokuqala emva umthambo ezibalulekileyo. Ukuze ufumane okuninzi qete, kufuneka ume ngokucacileyo nokunyanzelisa zonke iingcebiso ezaziwayo. Ngokomzekelo, emva kwemihla olunzulu okanye amandla ubonisa koqiniso elungileyo kulula njengomtyibilizi, okanye uhamba imizuzu 5-10. imizuzu 5-10 Ukulandela izinto ngamandla ephantsi static akhululeke.

Emva koko, kuyimfuneko ukuba abuyise neencindi ezilahlekileyo kwaye usele 1-2 iiglasi amanzi. Ke iyure kufuneka ngokuqinisekileyo udle into eluncedo kwaye kulula ukuba kwetyiswe, ezifana apile, banana, okanye isiselo protein esemgangathweni. Izihlunu kufuneka protein sokubuyisela kunye nokukhula, ngenxa yale njongo kufuneka namandla ukuze nizalise iivenkile glycogen. imenyu Sample zokukhethwa emva uqeqesho:

1. Cottage isonka samasi ngezibini ngeziqhamo.
2. Apple ngamasi butter icephe.
3. 12 banana encinane neentyantyambo zeamangile amandongomane ekrwada ezingenatyuwa.
4. iyogurt Greek.
5. protein shake Live Hotmail.
6. Protein omelet.