Ukuzilolonga ku ejimini - inyathelo Qiniseka malunga zomzimba wakho phupha!

Zokwenza umthambo namhlanje, "caphukisayo kwi the seams 'ukusuka aba bantu. Abo banqwenela ukufumana umzimba ofezekileyo - "ebumnyameni amawaka ezininzi," kodwa kuphela inxalenye encinane kubo ulwazi ngendlela ukujongana nayo ukuze kufikelelwe isiphumo ezinqwenelekayo. Akumangalisi igumbi kusoloko umqeqeshi langoku, nto leyo eza kunceda ukuba awabe ukuzilolonga kwaye unika iingcebiso malunga uqeqesho simulators ezahlukeneyo.

ukusebenzisa Gym uya kungenelwa kuphela ukuba isifo nesifo sentliziyo. Kunjalo, phambi kokuba uqeqesho kufuneka udibane nogqirha. Ukuba kukho abathile izinxaxhi kufuneka uqale amancinci - kunye uhamba epakini kwaye sinamandla kakhulu umdaniso, ngoko ungahambisa ukuze umthambo kakhulu ngakumbi.

Ngoko ke, masikhe ukhethe iingongoma eziphambili ekufuneka isetyenziswe kule khosi yengqesho.

1. Ukuba injongo yakho ephambili aqhumisele ngamanqatha, ie, ukuncipha, ngoko malunga nesiqingatha ngexesha ukuzilolonga elinokufunyanwa malinikelwe izifundo kwi Cardio.
Isibakala sokuba amanqatha evuthayo iqala ekukhawuleziseni ukutya, nto leyo kuvela ukukhuthazwa kwegazi kunye nophuhliso uthungelwano emithanjeni umthambo kakhulu. Ngako oko, uqeqesho wakho umthambo kufuneka uqale uqeqesho Ungabambiseki, ibhayisekile zokubhala, stepper, okweqanda okanye umatshini komfula. Ukukhetha zezakho.

2. Uqeqesho kwi yokwenza umthambo ukuze ukunciphisa umzimba kufuna imithwalo olushukumisayo kumaqela kwezihlunu elikhulu. Ngoko ke, ukuba ukomeleza imisipha intliziyo yaye uqhumisele ngamanqatha ugqibelele ukuba isebenza kwi ingoma, okanye iiklasi kwi ibhayisekile umile. Yenza iindidi uncedo iiklasi ngamaxesha e aerobics, umdaniso, yoga, volleyball okanye ekhatywayo.

3. Ubude ukuzilolonga yakho yokwenza umthambo kufuneka ubuncinane imizuzu engama-20. Umzimba kufuneka phemba kuphela emva kokuba kwamafutha ukufudumeza elungileyo abaya kufika bevela esitokisini kwiiseli esebenzayo. Ngoko ke, lo efudumeleyo-up kunye kwindawo engundoqo ye uqeqesho olunzulu kunye luya kuthatha malunga imizuzu engama-40 yexesha lakho - oku salathisi ilungileyo-avareji ndwendwe nakwiziko lokuzilolonga. iimbaleki abaqeqeshiweyo More, Kakade ke, kufuneka ixesha elingakumbi.

4. Not indima mncinane kulo mba rhoqo. Kucetyiswa ukuba batyelele igumbi ubuncinane kabini ngeveki, Noko ke, kuya kuba kuhle ukuba wayizukisa ke ngobukho bakhe izihlandlo 3-4 ngemihla 7 yokugqibela, ukuba awufuni yonke imizamo yakho bemkile "le mali".

5. Misela yisa akho ngamandla efanelekileyo, ungasebenzisa izinga intliziyo. Kukholelwa ukuba yobudala izinga intliziyo eliphezulu ibalwa kwifomula 220 thabatha inani leminyaka waphila. Iingcali zithi izinga ubume 60-80% ye yobudala eliphezulu nje kokuvula ixesha xa umzimba ngamanqatha kakhulu esebenzayo uvutha (eyayingqalene imisipha intliziyo Amazing). Ukuze ubone izinga yakho intliziyo ngokwaneleyo ukuba umlinganiselo ubume phakathi ngoqeqesho imisebenzi emininzi.

6. Uqeqesho kwi gym uya kumnika kangangoko kuphela ngokusebenzisana isondlo esifanelekileyo. Akukho mfuneko yokuba ukulibala ngayo. Ukuba injongo yakho ukwehla kobunzima, uhlolisise ekudleni kwakho. I Sikunqwenelela impilo kunye nomzimba omhle!