Strength unyamezelo. Inkqubo yoqeqesho ubunzima kwabasaqalayo

Loo nto nje amandla unyamezelo, akunanto yakwenza izihlunu nakachany. Not kuthathelwa ingqalelo ukuba omnye wolayisho amandla ngokwakhe umntu nendlela kakuhle kwaye ahlale kangakanani ixesha umzimba uyakwazi ukumelana umthwalo.

Amaninzi kule ndawo zokwenza umthambo nga bagcine imeko apho abadlali ababini bazibandakanya kunye ixesha elide, kwiklasi ubunzima enye, sele kwindlela wesithathu, bonisa unyamezelo ezahlukeneyo. Enye kulula ukumelana ubunzima, enye - iinzame yokugqibela. Umahluko ekhonweni izihlunu ukuvelisa amandla. Kwaye oku kungenza kwaye kufuneka aqeqeshwe.

Kukho imisebenzi ezikhethekileyo kunye neendlela zoqeqesho unyamezelo. On kubo, siza kuthetha banzi.

iintlobo onempilo

Kukho qheke ngeentlobo ezimbini:

- Lwentliziyo;

- kwezihlunu.

Ukusuka isihloko kucacile ukuba uhlobo lokuqala iquka indlela baziphathe intliziyo, imithambo yegazi, imiphunga indoda imithwalo kakhulu elide. Ukuphuhlisa olu hlobo siseko nga Cardio ukwenza, ezizezi, ukubaleka, ukuqubha, ukuhamba, ukukhwela ibhayisikile, njalo-njalo. D.

Izihlunu, ke, ukuqeqesha squats, ukutsalwa-ups, izibhija kunye nezinye imithambo efanayo.

Yintoni egqibayo unyamezelo amandla?

1. Xa umntu esiqeqesha kakhulu, umzimba wakhe uvelisa into, ezifana creatine. Ngokuthe ngcembe yakha phezulu izihlunu, kwaye phezu ubuninzi kwaye kuxhomekeke kuwe singameyisa na enye indlela. Ukuba creatine iveliswa ngokwendalo ngokwaneleyo, ungaqala ukuthatha kwisi okhethekileyo.

1. Kubaluleke kakhulu ukuba gqolo ukusebenza izihlunu zakho ngexesha loqeqesho. Inowuthi namathelwano, amandla kokukhona uchitha. Iimbaleki abanamava akukho iingxaki kunye nayo, wonke umsebenzi ngokwanele iminyaka yoqeqesho.
2. Ngakumbi oololiwe umntu, ngokuqina amandla innervation kwezihlunu. Ngamanye amazwi, izihlunu bayakwazi ikontraki elide. Kwaye, ngoko, ukuzilolonga kunokuba yinto elide.

Oku kunokwenziwa isigqibo sokuba oko akunakwenzeka ukuba ube namandla kangangeeveki eziliqela okanye iinyanga. umsebenzi ngokufanelekileyo ixesha elide ukuba kufuna okuninzi umgudu sisiqhelo Le nto.

Kutheni Kufuneka I sinyamezele?

Yinto engenakuphikwa ke ukuba ukunyamezela emzimbeni ilungile kakhulu impilo. Siza ukuqonda ukuba kutheni.

Okokuqala, noxinezeleko nogunyaziso umzimba womntu uqala ukusebenza ngenye indlela. ioksijini ngcono ubengena negazi, iikhabhohayidrethi eziguqulelwe kwi amandla kunye namanqatha extra ndimke. Oku kuthetha ukuba umzimba ufumana luncedo ngakumbi kunye nezondlo.

Okwesibini, ukusebenza iphucula kakhulu intliziyo. Ukongeza, emiphungeni ukusebenza ngcono.

Kungenxa yoko le nto uphuhliso amandla unyamezelo - umsebenzi obaluleke kakhulu ngenxa yaso nasiphi na imbaleki, nokuba zobungcali okanye engahlawulwayo. Kakade ke, ngamava uqeqesho bonke beze ngokwalo, kodwa kufuneka ixesha. Ukuba ufuna ukuphuhlisa amandla ngokukhawuleza, kukho iqela lemisebenzi ezizodwa. Amaninzi zisetyenziswa ngabo bezifumana ubunzima-okukunyusa okanye kwibhentshi Russian.

Uqeqesho yonke imithetho eziyimfuneko

Ukuba abazange kudlula iklasi ilize, kufuneka ulandele imithetho ethile ezithile (ingakumbi abaqalayo kule meko).

1. Ngexesha umthambo kuyimfuneko ukuba aphumle. Phakathi iiseti naphakathi imithambo - akunamsebenzi. Okumangalisayo kukuba, ukuba kuyasa abayi nje ngokupheleleyo, umzekelo, imisebenzi enzima uya kutshintshwa kuze kufakwe omnye lighter. Ngoko ke iya kuba umzimba lula ukuba langutana ni ntshikilelo, yaye kwangaxeshanye, uqeqesho luya kuba nemveliso ngakumbi.
2. Ukuqeqesha unyamezelo ufuna yonke imihla, ukususela malunga neshumi elinesihlanu ukuya kwimizuzu engamashumi amabini. Kancane kancane. Kubalulekile ukugxininisa ukuba ngokuthe ngcembe! Ubuninzi bexesha ayinakuba ngaphezulu kwimizuzu zaba ngamashumi omathandathu.
3. Musa ukubhidanisa uqeqesho amandla kunye noqeqesho nonyamezelo. Le isethi eyahlukileyo ngokupheleleyo beemvavanyo ekufuneka zahlulwe. Ngeyona ndlela inenzuzo enkulu, ukuba phakathi kwabo baya kuthatha iiyure.
4. Kwaye mhlawumbi omnye wemiqathango ibalulekileyo. Uqeqesho kufuneka kuzisa uvuyo nolonwabo, kufuneka wenze loqheliso lomsebenzi ukusuka imikhosi yokugqibela uze ngokwabo ukuba ningethi amandla kunye Uyagula.

Le mithambo best for ngonyamezelo

Wonke umntu angakwazi ukwenza ukuzilolonga olululo, ngenxa leyo eza kuqala ukuphuhlisa amandla wokunyamezela. imithambo ezilula, eyaziwa kwaye iyafumaneka kubo bonke. Makhe siqwalasele nganye ngabanye.

run

Imithambo mhlawumbi yeyona common kakhulu. Abantu abaninzi uwajongele nje okanye ukwenza okubi. Nantsi into ekufuneka ukubukela ukuba:

1. Umzimba kufuneka ube nexesha ukululama. Ayikhuthazwa ukubaleka yonke imihla. Ukhetho best - ngosuku. Noko ke, ukuze ikhefu ngaphezu kweentsuku ezimbini kungafanelekanga.
2. Ukuphefumla kufuneka ngokwaneleyo, ngoko qaphela oku ngenyameko.
3. Ukuba entsha, ngaphambili ukubaleka, kuhle ukuba uqale nge uhambe. Oku, ngengozi, naye umthambo iluncedo kakhulu, ngalo ngokugqibeleleyo andise amandla unyamezelo. Ukuhamba nokuba zifakwe kuluhlu lwamacandelo lwe kweMidlalo YeOlimpiki ngokubaluleka. Eyona nto ibalulekileyo - ukugcina ukuzila ngokwesantya sakho. Ke ungaya kwi-run lula imizuzu emihlanu ngosuku, ngokuthe ngcembe nokwandisa ixesha.
4. Cardio kufuneka abe ngegalelo lazo. Ekuqaleni ubaleke kancinane ibalekisa uze unciphise isantya.

intambo yokutsiba

A lot of nemiphumo emihle ingabonwa nje ngokwenza umthambo ngentambo. Ngokunzima ukusebenza kwakho ab, ezinqeni, amagxa, iinyonga, izandla. Ngokukhawuleza aqhumisele ngamanqatha, iphucula nani, uququzelelo kunye nemeko nempahla sentliziyo kunye negazi.

A ezimbalwa imithetho elula:

- xa wenza isiqalo tsiba ukusuka emgangathweni bonke kufuneka ukuba yonyawo;

- ukuze kufikelelwe isiphumo olifunayo kucetyiswa ukuba utsibe imizuzu ubuncinane 15;

- ukunceda ukuphucula isiphumo ukutsiba ngomlenze omnye; Imilenze kufuneka mzuzu ngamathuba athile.

Classic zihleli-ups kunye squats kunye dumbbells

squats abaqhelekileyo zinokwahluka, umzekelo, ekuqhubeni yazo 'umpu "(t. E. Xa omnye umlenze waneka). Umphumo uya kuba malunga efanayo njengoko ngokubaleka. Imizamo yakhe, uyakwazi ukufumana i dumbbell. Umthwalo iya kuba nkulu, yaye ngaloo ndlela, izihlunu ziya wasebenza nokuba ngcono. Ingakumbi ukusebenza ukuhlamba-plie.

imidlalo zemidlalo / ukuqubha / imiyalelo

Yonke imisebenzi emikhulu ukuba aqeqeshe ngonyamezelo umzimba ngokubanzi. Eyona nto ibalulekileyo kuphela - ukwenza ishedyuli yoqeqesho oluthile (ubuncinane izihlandlo 2-3 ngeveki), kodwa ke xa sithetha ukuqubha nangebhayisekile, ukudada kwaye kufuneka bapase ibanga enkulu. Kodwa ke, kufuneka kwandiswe ixesha.

Push-ups kunye imithambo kwi bar othe tye

Kubalulekile ukuba push-ups ngokuchanekileyo. Ungafumana phambili onke amanani, kodwa ayikho into, ngokuba umgangatho kubaluleke ngakumbi. Gcina umkhondo ukuphefumla echanekileyo: nyuka - siphefumla, yiya phantsi - uphefumlela ngaphakathi. Back - njalo nje ngqo. Inani iindlela kufuneka ngokuthe ukusuka kwisinye ukuya kwisihlanu.

Njengoko le bar tyaba, ezona kulo mzekelo, iindlela ezine. Ziquka abaninzi tsala-ups kangangoko unako ukwenza. ngqo, imilenze eyandisiweyo umzimba. Xa ephakamisa benze umoya.

Bonisani on Muscle Amazing

Xa wakhuph kumaphephandaba, kubalulekile ukuba xa ukubeka emgangathweni, iinyawo zakhe akazange wamshiya (mhlawumbi kungcono umntu ukubabamba), nokuvusa umzimba ngokwawo yaphela linegunya. Nceda uqaphele ukuba izihlunu kufuneka ukuba anolula kuphela xa wayichola, kodwa xa lisibekele umzimba.

inkqubo yoqeqesho Basic

Njengoko sele sibonile, amandla unyamezelo akunanto yakwenza uqeqesho lokukhulisa amandla. Kwimeko yesibini, injongo ephambili yembaleki - ukuphuhlisa amandla kwezihlunu, ukumpompa yaye ndibanike imilo oyifunayo.

Ngokuzimeleyo wayengumqalisi ukuphuhlisa inkqubo yoqeqesho iya kusebenza. Oku kufuneka wenze umqeqeshi zonke iimpawu zomzimba womntu. Ngokubanzi, nayiphi na inkqubo isekelwe kwinto yokuba yembaleki abavusayo ubunzima liphezulu linokufikelelwa ngokwabo, okwenza breaks elide phakathi iiseti. Ezi klasi zibanjwa izihlandlo eziliqela ngeveki, kwaye lidla iiseti ezintathu umthambo ngamnye. imisebenzi esisiseko - i ezintle, cinezela esitulweni, ukutsalwa-ups, usebenzisa kunye dumbbells, yokuthamba a Nge.

Indlela ukukhetha umthwalo echanekileyo?

Inkqubo yoqeqesho Ubunzima kwabasaqalayo lijolise ekomelezeni iziseko yonke ephilayo, okanye wenze kwezi ziseko.

Njengoko kulo naliphi na ishishini, nina aninako ukuya kude kulo imithwalo ngamandla. Ukuba ibandakanyeka ngemini. Kuphosakele ingqalelo nayiphi na indawo enye (ezifana izihlunu gluteal), kufuneka asebenze kuyo yonke loo nto. Kufuneka kusekelwe phezu imisebenzi umsebenzi esisiseko ukuzilolonga omnye akufuneki zibandakanya ngaphezulu kwe-5 yohlobo lwazo. Umqeqeshi isoloko ukubukela, ukuze Fikizolo wayesenza umsebenzi ngokuchanekileyo ukuze zithwele kanye loo maqela kwezihlunu ebandakanya umthambo. Uwunikela ashushu-up!

Ngokuqhelekileyo wabaqalayo pick up entsonkothileyo ukuzilolonga zilandelayo:

- hyperextension;

- linegunya (press);

- imithambo nge Nge;

- phezulu ukuwutyhalela ibhloko ukuya ebeleni;

- kwibhentshi ehleli / elele phantsi.

Kakade ke, le nkqubo yinkqubo elula uqeqesho lokukhulisa amandla. Kuba wabaqalayo, oko nje elingana kahle. Le mthwalo ngcathu, kodwa indlela eyiyo kwesiphumo ixesha elide ezayo ngeke ugcine.

uqeqesho lokukhulisa amandla ekhaya

Asingabo bonke banako ukuya zokwenza umthambo. Kodwa akukho sizathu kucaphuka, ngokuba uqeqesho olusebenzayo ingaqhuba iye phandle eholweni. Amaninzi ekhaya wenza imithambo esiswini, tyhala-ups, ukutsibela benemizimba, squats kunye dumbbells, nge iintsimbi. Xa ukuzilolonga ekhaya iya kuba nemveliso ngakumbi xa kukho mshini. Nantsi eminye imizekelo ukuzilolonga:

1. Ukuze abafazi, umsebenzi ephawulekayo ziya abhinqe. Kufuneka uhlale phantsi, Esayama iingalo zakhe neenzwane. Umzimba kufuneka ube ngqo (oku iimeko kakhulu). Zonke izihlunu ukufumana umthwalo kakhulu. Imithambo kufuneka kwenziwe iiseti ezintathu, ezama kangangoko kunokwenzeka ukuze nime kule ndawo.

2 Kuba abantu baya kuba ukuqeqesha imithambo kunye namatye ekhaya a amandla amakhulu. Yenza ukubaluleka kwabo ngosuku. Ungenza jinga, squats, kwesitulo cofa, ukutyhala. Kuba iiklasi ubunzima ofanelekileyo 24 kg okanye 16 kg. Kwabasaqalayo kucetyiswa ukuba ukusebenzisa benemizimba ezincinane, yaye kamva, xa izihlunu bayaziqhela imithwalo, kuluncedo kwaye weight-24 kg kwaye 32 kg.

Yintoni na abanamdla, uqeqesho amandla unyamezelo okanye inkqubo yoqeqesho amandla, kufuneka ukulibala ukuba nayiphi na imeko, umzimba kuya kufuneka kakhulu amandla, aya kufuneka kukha, mhlawumbi ekutyeni. Kungenxa yoko le nto kubaluleke kangaka isondlo esifanelekileyo. Kufuneka utye ukutya zizityebi protein carbohydrate. Kunyanzelekile ukuba ukutya ezifunyenweyo izondlo kunye neevithamini. Kuyimfuneko, kakade, ukunika imikhuba emibi. Ngaphezu koko, zonke iimbaleki abo benza elinzima nobungcali, kufuneka inkqubo sabo yesondlo kwaye kubekho ulawulo engqongqo. Ngoko ke, asimele silibale ukuba ukutya lokwenyaniso ekhethiweyo - inyathelo lokuqala kulo mgomo.