Yintoni na uqeqesho lekhefu

Uqeqesho lokuphumla - oku okhethekileyo uhlobo qete, nto leyo alternate olukhulu imithambo kunye namandla kwesigaba ekuphulukenwe nalo. Le alternation isetyenziselwa ukuphucula ukusebenza kuba le ndlela unika ithuba lokwenza obukhulu ngakumbi phambi ukudinwa. Ukongeza, ngexesha la ukusebenzisa batshise kilojoules ngaphezulu, kwaye oku kukhokelela ekunciphiseni ubunzima.

Ithuba lokuphumla nganye yoviwo ithatha malunga 10 imizuzu kwaye injongo ethile, umzekelo, emva ngokutsiba kuya kufuneka ukuba ukujongana squats. Oku kwenza kube lula ukuba umthwalo efanayo kuwo onke amaqela kwezihlunu.

Amaxesha amaninzi, uqeqesho bekhefu zabanjwa kunye nezixhobo ezizodwa: dumbbells, inyathelo, absorbers umothuko, imixwayo, njl bodibarov

uqeqesho esebenzayo ilungele abantu abangenalo ixesha elininzi kwaye awukwazi ukuya kwi gym amaxesha 4-5 ngeveki. Ezi klasi ukuvumela ukuba ukudibanisa iintlobo 3 beemvavanyo: 1. Kwakhona ilungele labo bafuna ukuncipha. Njengoko sisazi, ukusebenzisa kwi umthambo kuphela ukwandisa ubunzima kwezihlunu, nto leyo eya kuba phantsi umaleko okunamafutha.

Phambi kokuba uqale ukwenza uqeqesho lokuphumla, kufuneka udibane nogqirha futhi uhlolwe ukwenzela ukufumanisa imeko kwindlela yakho sentliziyo. Leyo ngamandla kuyingozi kakhulu kubantu ngeentliziyo buthathaka. Kufuneka kwakhona olungileyo ukulungiselela ngokomzimba. Kucetyiswa ukuba uqale esebenzisa ezilula Cardio ngcembe ukwandisa ixesha.

uqeqesho lezithuba inenani yeenzuzo:

1. Kuyanceda ngomlilo calories ngaphezu iiklasi imfanelo rhoqo;
2. Uqeqesho ngamandla High ivuselela nethe babomelele emva uqeqesho kunokuba kwiiklasi rhoqo. Oku kuthetha ukuba umzimba wakho iyaqhubeka ukutshisa calories kwanasemva umthambo kumiwe;
3. Ngokuphawulekayo ekuphuculweni amalungelo yokusebenza lweembaleki.

Ukuza kuthi ga ngoku, iphuhlise ezininzi iindlela zoqeqesho, imithambo ezo zisekelwe alternation kwemithwalo kakhulu ngokulinganayo ukuphumla. Ukongeza, ngamnye kubo efanelekileyo abantu kwinqanaba elithile zoqeqesho.

Aerobic uqeqesho lokuphumla

Iiklasi aerobic iintlobo zoqeqesho unako ukuphucula intsebenzo lemidlalo ukuncipha. imithwalo Ezo ilungele nabo baqalise nje ukwenza okuhle.

Iiklasi asekelwe ixesha elide umthambo obukhulu, apho ukuya kwimizuzu emi-5 kunye nezigaba esele elifutshane. Ukuze ukuba babele ngokulungelelana umthwalo, kuyimfuneko ukusebenza slot nganye ngokupheleleyo. Ukuphumla nto ixhomekeke ngomzuzu 1. Ukuba umzuzu elide ngaphezu kwesinye, umzimba wakho nako ukuzifumana kakuhle kakhulu, yaye oko kuya kunciphisa ifuthe loqeqesho.

Ekhefu ukusebenza kakhulu eliphezulu

Olu hlobo loqeqesho luphawulwa ngogxininiso aphezulu kakhulu, ngoko kufanelekile na ukuba iimbaleki abaqeqeshiweyo. inzuzo yabo ixhomekeke ukutshisa isixa esikhulu calories kunye namanqatha.

Ngokungafaniyo umthambo aerobic, apha lokuphumla iphezulu imfutshane kakhulu kwaye nama-30 imizuzwana, kunye namaxesha okuphumla isenokuba nokuba elifutshane okanye elide basenokuba ukuya kwimizuzu emi-2.

Izifundo ezo kufuneka alungiselele ngokuthe ngcembe, kucetyiswa ukuba uqale ukusebenza ubuninzi Azisekho-3. Ekuhambeni kwexesha, inani iindlela angandiswa kwaye sele usebenza ngokupheleleyo ngexesha lonke ukuzilolonga, kodwa ngaphezu koko, kuyimfuneko ukuba baqwalasele impilo yabo.

Kwakhona, kuba wazi ukuba uza kukwazi ukuphumeza iziphumo kuphela ngoqeqesho ngendlela nokutya okusempilweni.