Uqeqesho ngamandla ngenxa kutshiswa amafutha. Ukuzoba up iinkqubo zoqeqesho amadoda kunye nabafazi

Okwangoku ku Russia ingxaki nokoyika umzimba. Abantu abaninzi ngempazamo acinge ukuba le into ezimbi kuchaphazela kuphela imbonakalo. Enyanisweni, ngenxa yokuba umzimba mass index phezulu, uphuhlise sifo esibi: isifo seswekile, stroke, igazi kunye nangaphezulu. Kukho iindlela ezininzi ukuphelisa inventri kwemfuneko. Ngokoluvo yeengcali abanamava, eyona ngempumelelo kwezi kukuqeqesha amandla ukuba aqhumisele ngamanqatha.

izinto ezininzi, ukumqumbisa ukuvela umzimba

Ngaphambi kokuba sithethe ngayo ukuhlela indlela imithambo yoga ekhaya, kufuneka ucinge apho wenza into engalunganga ezifana amafutha emzimbeni. Ngamana kuba yezizathu ezininzi:

• Izinto zokuqala kwaye icace - kukusetyenziswa yeendidi zokutya engalunganga. Abathandi elimnandi, uzila ukutya, ukutya eqhotsiweyo, ibhiya kunye namanzi nezihlwahlwazayo zezona lokuthenga risk ukutyeba.
• umsebenzi Low. Abantu abaninzi sifumana amafutha ngenxa yomsebenzi omdala kunye yokuphila ngaphantsi esebenzayo.
• Enye into - oko uxinezeleko, nto leyo echaphazela kakubi ngayo imbonakalo.

Ukongeza, kukho kwakhona izizathu zonyango: ukusilela kwamadlala okanye ukutya okungaqhelekanga. Xa kuthunyelwa ezingaphezulu kufuneka athathe amanyathelo okuqala, lo gama nje le ngxaki yaba ukutyeba. Eyona ndlela isebenzayo kwaye fastest - ukudala inkqubo yoqeqesho amandla ukuba aqhumisele ngamanqatha. Ungakwenza oko ngokwakho okanye ufune uncedo ngomfundisi onamava.

nezimaphambili ezingundoqo uqeqesho lokukhulisa amandla

Yintoni na uqeqesho amandla ukuba aqhumisele ngamanqatha? It is a entsokothileyo umthambo obukhulu, ejolise ekulungiseni amanani na indawo elinikiweyo. abafazi abaninzi shiya yakhe bakholelwa ukuba izihlunu zokuzicingela ukwenza ubudoda umzimba. Eneneni, kude kuyo. Ukuba yenziwe ngendlela eyiyo, unako ukufumana iifom kakhulu unomtsalane.

Ukongeza, le mithambo kuba nempembelelo entle imo yempilo, bomeleze inkqubo skeletal, yenza amalungu anesibindi ngakumbi, yaye intliziyo eyomeleleyo. Kwisithuba nje ngenyanga abantu umthambo rhoqo baqale uqaphele ukuba ngaphantsi udiniwe, kungcono ukumelana ezithile msebenzi kwaye uzive ubuthathaka emva ukuvuka. Le mithambo kwakhona ukuvelisa iihomoni zovuyo. Mhlawumbi ngenxa yesi sizathu ukuba bonke abadlali baba bachwayita sizithembile?

kuqeqesho lokukhulisa amandla kuloo holo isekelwe imithambo nge umthwalo owongezelelweyo: dumbbells, barbells, cuffs, iibhola isanti, disks kunye nabanye abaninzi. Ukuba oyifunayo, le meko iingenziwa ekhaya. Ukuze wenze oku, ukuthatha nasiphi ukuwutyhalela esinzima: ingqayi ngamanzi, into enzima intsimbi into, njl Ukuba oyifunayo, unako ukuthenga evenkileni lezemidlalo nasiphi isixhobo ...

Ukulungiselela uqeqesho lokukhulisa amandla

Phambi kokuba uqale ukwenza imithambo yoga ekhaya okanye kwigumbi, kufuneka bazilungiselele kakuhle:

• Into yokuqala ukuyenza - kutyelela therapist. Uya kubanika ulwalathiso iimvavanyo eziyimfuneko ngokubanzi nokuvavanya nemeko yobume bempilo yakhe. Emva kokuba uviwo yena akhuphe i sigwebo nantsi: ngaba isigulane inxaxheba kulo mdlalo.
• Oku kulandelayo kukuba ukuthenga impahla bekhululekile ukuze oko ibe ngumqobo intshukumo. ingqalelo eyodwa kufuneka ihlawulwe kwi-izihlangu lula yaye bekhululekile.
• Ukuba uqeqesho luya kuqhubeka egumbini, kufuneka Stock up ngezinto zokusebenza eziyimfuneko nje kuphela, kodwa ekhukweni rubber apho kuya kuba lula ukwenza lo msebenzi.
• Umthwalo kufuneka kwandiswe kancinci. Okokuqala, kufuneka sithathe dumbbells ukukhanya kakhulu, ngoko unga ngokuthe ukwandisa ubunzima kunye ukutshintshela kwezinye izixhobo.
• Ngexesha umthambo uliphulaphule ngesimo sempilo yakhe, xa kukho ukungaphatheki, ugabhe okanye imvakalelo nesiyezi, kwiiklasi kufuneka ayeke ngoko nangoko.

Phambi uqeqesho kufuneka ulungiselele ibhotile encinane yamanzi kunye itawuli encinane. Kukwacetyiswa kwakhona ukuba ilungise uludwe lwabantu abakhethiweyo iingoma ezingenamandla eziya kwenza uqeqesho mnandi ngakumbi. iiyure ezi-2 phambi kokuba iiseshoni abanazo.

ucwangciso umzimba

Kwangaphambili kufuneka alungiselele isicwangciso uqeqesho lokukhulisa amandla. Ayizi phambili ngokuyimfuneko ujonge lomntu ke onobu bugcisa abanezakhono. Ukuba oyifunayo, ungenza yokuyenza ngokwakho. Kubalulekile ukuba banikele ingqalelo imithetho embalwa engundoqo:

• Ubude imithambo kufuneka ibe phakathi kwemizuzu engama-45 ukuya kwiyure 1.
• Emva uthotho ngamnye umzimba kufuneka wenze ikhefu kancinane, imizuzu 1-2 kwanele. Ngeli xesha, ungenza vuthululani imilenze, usele ithamo amanzi nokuba bunjani ukuphefumla.
• Iingcali bacebisa khetha ixesha ukususela 15,00 ukuya 18,00, nexesha elongezelelweyo kwisithuba inkqubo uvutha fat esebenzayo khona.
• Kufuneka uhlawule ingqalelo imidlalo ubuncinane kabini ngeveki, kungenjalo wonke umsebenzi iya kuba lilize.
• Ukusuka zonke iintlobo umzimba ukuze ukhethe eyona ifanelekileyo ngokwabo. Kubalulekile ukuba ugxininise kuhlobo ndawo kufuneka ukuba sisebenzele ukuba kakhulu.
• Into elandelayo a twa oluntsonkothileyo le mithambo emini. Ngokuthe ngcembe, imfuneko yokwandisa yobumbaxa kunye iqela leendlela.
• Ukunenzela lula, kufuneka ukudala ikhalenda eqaqambileyo, apho kuyimfuneko ukupeyinta iinkcukacha komsebenzi ngamnye. Unakho ukudibanisa eziliqela ukusebenzisa ezahlukeneyo. Umzekelo, kanye ngeveki ukuze ingqalelo izihlunu zakho esiswini, kwaye bachitha uqeqesho restorative kwixesha elilandelayo.

Uqeqesho ngamandla ukuba amantombazana kufuneka zincediswe a elula imizuzu engama-10, oko kuya kwenza umzimba ezichuliweyo, ezintle ngeemeko.

Uqeqesho ukuba umzimba wonke

Kukho ezinye imithambo olusebenzayo ukulungiswa kweenkqubo zoqeqesho ezijoliswe evuthayo amanqatha wonke umzimba. Ngenxa yokuba iimfuno zawo izihlandlo ezimbalwa ukusebenza izinga intliziyo ngokukhawuleza, igazi liya kuthumela ngcono, ngenxa eya alitshise lonke ngamanqatha ongama.

1. Kufuneka kuqala ukusebenza ngoko nangoko. Kufuneka uqale begcakamele-up, wongezelela ngokuthe ngcembe isantya. Ngamadolo ngexesha elifanayo ngokungqongqo kuyimfuneko ukuba aluphakamise ethangeni. Eli nyathelo kuyimfuneko ukwenza imizuzu emi-5.
2. Xa umzimba ukufudumala, ungaqalisa ukwenza uqeqesho lokukhulisa amandla. Amaqatha kufuneka banxibe cuffs enzima. Okulandelayo kufuneka wenze ezintle nzulu, imilenze saa ngokubanzi kangangoko kunokwenzeka. Ukusuka kwesi sikhundla, kucetyiswa ukuba wenze ngokutsiba, wokujoyina iinyawo.
3. Ke kaloku umzimba kusafuneka bazifudumeze kangangoko kunokwenzeka. Ukuze wenze oku, uthabathe ugxininiso elele phantsi kwaye ekhawulezile ukuqala khosi ukutsala ngamadolo yakho esifubeni sakho.
4. Uyakwazi uphinde ezintle, kodwa imikhono kunye dumbbells ezandleni zakhe.
5. Inxalenye elandelayo uqeqesho - tsiba phezu njengomqobo. Kufuneka ubeke iinyawo zakho phambi nayiphi na into kwaye uzame ku lwisana yimiqobo ngesantya ngamandla.
6. Kufuneka uthathe unonophelo izandla, izihlunu umva kunye namaphephandaba. Kufuneka ukuba uthathe dumbbell-isandla ezimbini kwaye enze ephakamisa izandla phezulu. Oku slouch, kuyimfuneko ukuba nsinya esisu kunye ngeempundu ukuba tsala.

ixesha zokuqeqesha ukukhulisa ubunzima kufuneka babe imizuzu ezingama-45. Eli xesha kwanele ukuba amafutha emzimbeni ngomlilo yaqala. Okokuqala ngokwaneleyo 8 nabameli imithambo ngamnye kufuneka ngokuthe ukwandisa le mali kwi-3 iiseti koboniso lwe-10.

ukulungisa esinqeni

abafazi abaninzi ujamelene ingxaki enjalo, njengoko 'iindlebe "kwi esinqeni. Ngako oko, sebeqala ukuba ukhathazeke malunga nomba wokuba ukususa isisu kunye esinqeni. Uqheliso lomsebenzi kufuneka kwenziwe ezikhundleni luhamba ngesantya esincomekayo, kungenjalo yifuna kuyaphunyezwa. Zonke ezintathu iindlela ezininzi ezisebenzayo uyakwazi ukubona ukwenza esinqeni angamarhoqorhoqo, ezintle ngayo:

1. Zonke iintlobo linegunya. Kuyimfuneko ukuba ukubeka izandla phezu kwentloko yakhe, yaye ngokukhawuleza ukutshintsha umzimba kumacala ahlukeneyo. Uyakwazi ukwenza ngoxa bemi, ehleli okanye elele phantsi.
2. Tilts (phambili, ekhohlo, ekunene) kunye nomthwalo olongezelelweyo. Kungcono ukuwasebenzisa njengoko dumbbell. Ukuba isixhobo akakho, kunokwenzeka ukuba bajije i tourniquet kwindawo itawuli kwaye uyibambe phezu kwentloko yakho ngexesha lo msebenzi. Izandla kufuneka ngqo ngokungqongqo.
3. Kukwacetyiswa kwakhona ukuba athenge urhangqo enzima bajije kuyo ngemini lemizuzu engama-30.

Loo uqeqesho wesiphaluka abasetyhini kufuneka neyongezelelwe ukuzifudumeza imithambo. Njengoko ikwazi ukuziphatha kwi lamba ndawo okanye ukubaleka. Emva kwabo, yonke complex ingaphinda-phindwa. Emva kokuba ukusebenza kwabo igazi uqalisa ukuhamba ngokukhawuleza ukusuka ukusebenzisa ziya kuba luncedo kakhulu ngakumbi. Abantu abachaphazelekayo malunga nendlela ukususa amanqatha ukuzilolonga esiswini, kufuneka akwazi ukuba enze njani komcu. Oku kufuna imizuzwana embalwa ukuya kuma-ups, ezisekelwe phezu izandla neenyawo. Enemveliso rhoqo silhouette yayo iya liqiniswe kakhulu.

Indlela ukuba balahle fat ngesisu

abafundisi abanamava akayi wazi ngokuzibonela malunga nendlela ukususa esiswini okanye esinqeni. Uqheliso lomsebenzi ubunzima ezongezelelweyo ziya kuba isebenza ngokufanayo kokubini amadoda nabafazi. Ukuze wenze oku, yenza oku kulandelayo:

1. Thatha dumbbells, ulale phantsi kunye nabo phantsi ukuze iinyawo nezandla zakhe ndinabile. Okulandelayo kufuneka wenze izindlu ukunyuka kwaye uqhagamshele brush kunye ngeenyawo. Le yaphikiswa ziya kuba ngokukhawuleza, kokukhona kungcono isiphumo.
2. Ngokuqhelekileyo download eendaba, sonke sasidla ukuyenza loo nto, kodwa intloko kufuneka ugcine imoto eyongezelelweyo.
3. Bala isisu zakho olusezantsi kuzakuvumela nokuvela imilenze. Iqatha babe ubunzima elifanayo cuffs.
4. Eyiyo nayo tilts phambili phezu bar. Ngasemva oku kufuneka ngqo ngokungqongqo. Kufuneka uye umzimba phantsi de de ome emgangathweni, emva koko uyakwazi ukubuyela kwisikhundla iqala.
5. Indlela elungileyo ukususa isondo excess - ukwenza imithambo kabini esiswini, ukukhulisa umzimba ongentla imilenze ngexesha elifanayo.

Le ndawo wayedla ezongezelelweyo ezifakwe ngokukhawuleza ngaphezu kwezinye iindawo zomzimba. Ngoko ke, umbuzo mlonyeni enjalo indlela yokukhupha amanqatha esiswini. Uqheliso lomsebenzi kufuneka kwenziwe rhoqo, kathathu ngeveki. Kuphela kulo mzekelo ungabona iziphumo ezibonakalayo.

uqeqesho lokukhulisa amandla UMZEKELO kwabasetyhini

Okumangalisayo kukuba, kwaba besini wamhle ukuba iqondo elikhulu lobuntu ndicinga imithambo amandla. Kukho uqeqesho yesekethe olusebenzayo amabhinqa, nto leyo ngokukhawuleza uya kuzisa inani ikwimo egqibeleleyo.

1. Into yokuqala ukwenza ngokucokisekileyo eshushu-up, asebenze yonke ilungu lomzimba wakho ukusuka entloko ukuya toe. Thatha le uqeqesho kufuneka imizuzu engama-20 ubuncinane.
2. Okulandelayo, simele senze iiseti ezintathu squats kunye kokuba aphume. Kufuneka alternate phakathi imithambo ngokwenza nabo iimpahla ngaphandle kwayo. Njengoko i ingxaki eyongeziweyo zinokusetyenziswa dumbbells okanye cuff.
3. imithambo Second olusebenzayo - ukutsibela. Ukususela sikhundla eqala 'ukuma' ukwenza linyathelo elibheka phambili kwaye Wayitsala nedolo ngaphambili esokuba degrees 90.
4. Le nxalenye luncedo uqeqesho umhlana - le iminqweno. Izindlu kufuneka maxa phambili ngexesha elinye kufuneka babe ngqo kangangoko kunokwenzeka. Kwisandla ngasinye, kufuneka uthathe dumbbell kwaye iye ukutsala ephuma esifubeni sakhe.
5. Unako kwakhona ukwenza umsebenzi ofanayo, ngokuthatha izandla zakhe emacaleni.

Olu qeqesho amandla ngenxa kutshiswa amafutha akufuneki eyenziwa ezikhundleni luhamba ngesantya esincomekayo. Ngalinye ilungu lomzimba kufuneka njengoko kuphuhliswa.

Uqeqesho amandla UMZEKELO amadoda

Eyona Injongo yokudlala abameli zemidlalo kwisiqingatha olomeleleyo abasemhlabeni - ekufunyanweni ngamanani isiqabu. Ukuze kufikelelwe kule impumelelo kunokwenzeka nasekhaya, ukwenza imithambo ezilula ubuncinane kathathu ngeveki.

1. Ngaphambi kokuba uqalise uqeqesho kufuneka nkulu umzimba ukushushubeza, wenze Amazing encinane.
2. Yenza izandla ezintle, kunye naxa ndibuyayo ukunceda ukutsala yonke oyithandayo. Kubalulekile ukuba ugcine umva ohlala naye eflethini. Imilenze ngexesha elifanayo akazukuyibamba emgangathweni.
3. Push-ups ezincedayo umzimba wonke.
4. Amandla isebenzayo wasebenzisa - ngentonga ukuwutyhalela kulo ithambeka. Imilenze e elifanayo kufuneka abekwe zamagxa-ububanzi ngaphandle kwaye umva benza umgca othe ngqo kunye nentloko. Izandla phezu bar ukugoba ngobunono kwaye ukuqondisa-engile phakathi kwegxalaba kwaye ngengqiniba kufuneka ngqo.
5. Ukuhlamba kunye Nge okanye dumbbells ibandakanya onke amalungu omzimba. Ukuba wenza njalo, uya azivale umva, cinezela, imilenze, ezinqeni neengalo.

Kuba abanjalo uqeqesho ungatsala elide kakhulu kwabasetyhini. Ixesha lokuphumla kufuneka ukusuka nemizuzu engama-50 ukuya kwi-90. Beginners ziyacetyiswa ukuba uqale abaqhuba ngaphandle umthwalo uze ungakwazi ngokuthe ukuyandisa.

isicwangciso sesifundo ukunciphisa umzimba

Ukuba njongo ingundoqo imithambo - ukwehlisa umzimba, hayi ukwakha izihlunu, ngoko uze usasaze iphepha elineenkcukacha elula kule shedyuli ilandelayo:

• NgoMvulo - ngokubanzi uqeqesho. Lo msebenzi mawubandakanye squats, imisebenzi esiswini, dumbbell lift kunye, Kakade ke, bakho bonke ibha oyithandayo. Inani kophindo - izihlandlo-8.
• NgoLwesithathu - ulungiso nakumphezulu lomzimba. Kubalulekile ukugxininisa kuhlabana-ups, ukujiwuza, ayeguqa, cinezela Amazing. Yahlula lonke ukuzilolonga phezu iindlela ezintathu, benza nabameli 12 ngamnye kubo.
• NgoLwesihlanu - ukulungiswa komzimba asezantsi. Uqeqesho kufuneka luqulathe igama squats, ukutsibela kunye nokuxhuma.

Emva kweseshoni nganye kufuneka ibe nemvo ukutshisa ukukhanya kwingingqi nganye ineenkcukacha, oku kubonisa ukuba izihlunu ababandakanyekayo.

Ubuhlungu xa uqeqesho lokukhulisa amandla

Saqala athlete nabanamava bangafumana ubuhlungu ukuba zenzeka ngokuqhelekileyo ngosuku lwesibini emva Amazing esebenzayo. Musa ukoyika, kuba ngokuphelele isenzeko eqhelekileyo ebakhumbuza ukuba uqeqesho khange kudlule lilize. Susa kuyo, ungenza ukuzolula kancinane, zigcine emanzini ashushu ityuwa ulwandle okanye atyabukile kwindawo nganye massage brush. Ukuba iintlungu nodandatheko, ungasebenzisa i ukuzifudumeza mafutha okanye intlungu amayeza (umzekelo, "akukho-zefula"). Kubalulekile, kwanaxa mizwa ekhathazayo qhubeka uqeqesha, ukuze izihlunu ngcembe aqale bakuqhele umthwalo.

Features ukutya nokusela ulawulo

Ukuba njongo iphambili zokuqeqesha ukukhulisa ubunzima ngelahleko ezityebileyo - ubunzima bomzimba, kufuneka mabangezi ezityiwa zonke iimveliso eziyingozi, ekuye kwagxininiswa iimveliso zobisi, inyama, intlanzi, iziqhamo kunye nemifuno.

Abantu abanqwenela ukwandisa ubunzima kwezihlunu, kufuneka athathe iivithamini ezongeziweyo, eziquka leucine, iiproteins kunye glutamine.

amanzi Pure kufuneka tapeworm xa kukho umthamo iilitha ezi-2 ngosuku.

malunga calorie

Yeyona uqeqesho amandla kakhulu. Zingaphi calories ungafaka ngaxa linye ubunzima obunjalo umzimba? izimvo Ingcaphephe diverged ixesha elide, kodwa bakwazi kunqumama isafobe calories 250 ukuya-500 ngeyure! Kubalulekile ukuphawula ukuba kuphela mini umntu liyadla malunga 1,200 calories.

Uqeqesho ngamandla - le yindlela esebenzayo eya komeleza umzimba, ukufumana ukususa neekhilogram extra kuthiywa kunye nempompo kwezihlunu ezintle. Kubalulekile ukwenza yonke imisebenzi ngokuchanekileyo kwaye qho. Kuphela kule meko ngaba isiphumo singesiso elide ukulinda!