Ukuzivocavoca ukulolonga kumantombazana: ukususela kwisisindo sokulahlekelwa kwesiphumo

Ubomi budlala ihlazo elinenkohlakalo kunye namanani amabhinqa: isondo esibuthakathaka, esilungelelanisa ukuthambisa amanqatha, ihlala ingasebenzi. Amantombazana ayithandi ukuzivocavoca ngamandla, kwaye igama elithi "imisipha" lithathwa njengabantu. Akunanto. Imisipha ibambe isikhumba ngetoni, kwaye xa ibuthathaka, ubukhulu bomzimba bendalo bulahlekile .

Ukuzivocavoca kweso sigalo samantombazana - intsimi yokwenza iimpazamo ezininzi. Iinjongo ezifakwe ngesifiso sokumisa iesile kwaye zisuse isisu, zikhokelela ekubeni abafazi banomxininiso kunye nemilenze.

Ukwenza umzimba okhangayo, kufuneka uhlawule zonke iimbumba:

• Sebenza nge-deltas (amahlombe) ukuqinisekisa ukuba isiqhamo semvelaphi yabo sibonakala sincinci.
• Ukuqeqesha yonke imisipha yomlenze ukuqinisekisa ukulungelelanisa izibhokhwe ezifanelekileyo kunye nokulungisa i-shin.
• Qinisekisa umqolo ngokufanelekileyo kweso sithuba kwaye ulayishe imisipha ye-trapezius eyahlula amantombazana enempilo evela kumantombazana aqhelekileyo.
• Yenza iziqulatho zesifuba, kodwa ngaphandle kokunyaniseka - kwanele ukwanzela okanye wenze iisethi ezintathu zeebenkrini ezincinini kwibhentshi ngesisindo esilinganiselweyo, ngaphandle koko isidima sowesifazane esisisiseko siya kuncipha.

Umshicileli, obhekwa njengesiphelo ngokwawo ngokwasemantwaneni, uveliswa yimithwalo ye-aerobic kunye nesondlo-ukugatywa kwamanqatha, amnandi. Ukuzivocavoca kwezemidlalo kumantombazana kubandakanya iisethi zeesisu zomzimba. Aphethwe ngaphezu kweentsuku ezimbini ngeveki.

Ukuzivocavoca okufanelekileyo kwindawo yokuzivocavola yiyo ehambelana nemigaqo:

1. Awukwazi ukwenza okunye okusebenzayo imihla ngemihla.
2. Kubalulekile ukubonelela izihlunu kunye nokuphumla iiyure ezingama-48, ngoko ke iqela ngalinye leemfucumfucu lifundiswa 1-2 ngeeveki.
3. Kufuneka kudliwe ngokuchanekileyo kwaye ngamaqhekeza ama-5-6 ngamaxesha, kuquka nokutya emva kokuzivocavoca lula iprotheni-iqanda, ubisi.

Ukuzivocavoca kwezemidlalo kumantombazana kungakhiwa ngokweendlela ezimbini zokuqeqesha:

• Ukusebenza ezimbini ngeveki yomzimba wonke.
• Ukusebenza ezintathu ngeveki kumaqela ahlukeneyo omzimba.

Kwimeko yokuqala, isethi yokuzibandakanya ingaquka:

1. Izikwere kunye nebhasi kwibar (ukuqala) kwiisethi ezintathu ze-10-12 eziphindaphindiweyo zezihlunu zangaphambili zamathanga.
2. Ukuwa entanyeni okanye kwiimpawu ezilinganayo kwimali.
3. Cindezela iinyawo kwimithwalo yeekwere ukuze wakhe "ujikelezo" kwicandelo elincinane lomzimba.
4. Ukunyuka kwama-pectoral muscle ukusuka kumgangatho kunye ne-triceps-buyela ebhentshini.
5. Ukukhonkxa kwezandla kunye ne-dumbbells ze-biceps kunye nokuhlenga kwezandla kumacala emacaleni.
6. Uyilo lwebhloko elingqamliyo yokumiswa kwesikhashana kunye nebhokisi elimele kwifom yangemva.

Olu hlobo loqeqesho luya kunceda ukuqinisa umzimba, ukulahlekelwa ngamafutha amaninzi nokuqinisa impilo. Ukuba ukuphuhliswa okuqhubekayo kwesibalo kufaka isiqokelelo sobunzima bomzimba kunye nokuqulunqwa kweempazamo, ngoko kuqhutyelwa i-gym yamantombazana kunokwakhiwa ngesiseko sokuhlukaniswa - ama-3-4 okusebenza ngeveki kumaqela ahlukeneyo omzimba:

1. Ukuzivocavoca umva wakho nesifuba. Inkcazo yebhenki ehleli ekhoneni, ukudonsa kwebhokisi elingaphezulu kwisifuba, isebenzisa "ibhabhathane", "i-pullover", ukuphakamisa i-dumbbell kwisimo esifanelekileyo kuya kulayisha izihlunu ezifanelekileyo.
2. Ziqhelanisa amahlombe kunye neengalo. Inkomfa ye-Dumbbell ihleli, iphendulela i-push-ups, i-push-ups kwi-triceps okanye i-retraction yezandla kunye ne-dumbbells, ukulima kwe-hand-dumbbell emacaleni yindlela eyaziwayo kakhulu ekuphuhlisweni kweengalo ezingaphezulu kunye ne-deltas.
3. Qeqesha imilenze yakho ngokufa kwebhubhoni, ukuhlaselwa kunye ne-dumbbells, ukuhlala kwi-simulator.

Ukuba amagama okuzilolonga kwindawo yokuzivocavoca ayadideka, kufuneka uxhumane nomqeqeshi uze ufumane inkqubo yakhe yeenyanga ezintathu zokuqala zeeklasi.