Yintoni ukusebenza kunceda ukwenza izikhewu phakathi ngamantombazana imilenze?

Izikhewu phakathi kwemilenze kwabasetyhini - umgama okuncinane ukusuka ngomlenze omnye komnye, xa imilenze zivalwe kunye. Uninzi besini ngobulungisa uthathwa inkalo yokwakheka enjalo enomtsalane. Yenza kugqitywe phakathi kwemilenze, ifoto apho thaca kweli nqaku, ngeendlela ezininzi. Isiphumo enokufikelelwa ukutya. Kwakhona, izikhewu phakathi kwemilenze kungenziwa umthambo. On zombini ndlela uya kuthetha kamva kweli nqaku.

features yokwakheka

Phambi kokuba umthwalo kunye phithi malunga ekudaleni kugqitywe phakathi kwamathanga ngokwakho, kufuneka uthathe ingqalelo yokuba amanye amantombazana zange umiselwe ukuzisa olu tshintsho. Ugxeka iimpawu ezithile yokwakheka lobume amathambo. Kuba abathile besini wamhle lesinqe ngokwabo zikufutshane kakhulu omnye komnye. Ngoko ke, akukho msebenzi okanye yokudla kulo mzekelo akuthethi ukuba naziphi na iziphumo. Kufuneka nje ukuthatha oku lula.

yokudla

Indlela ukuze kugqitywe phakathi kwemilenze? Enye yezona ndlela inokusetyenziswa ngokukuko itye ejonga apha. Ukwenza ekudleni, amantombazana kufuneka zilandele ngqo le migaqo ilandelayo:

1. Akukho mfuneko ukunciphisa wena kakhulu ukutya. Emini kufuneka batye ukutya, isiqulatho iyonke caloric angekho ngaphezu kwama-1600 kcal.
2. A inani elivisa menu kufuneka athathe iziqhamo. Qiniseka ukuba nidle berry kunye imifuno. Avumelekile intlanzi kunye nokutya okuziinkozo. Iimveliso non-okunesondlo ikhankanywe apha ngentla. Noko ke, baya kuphelisa imvakalelo yindlala, kwaye kuwanelisa tissue kunye iivithamini kunye Micro elements.
3. Ukususa umaleko isambuku manqatha phezu kwazo ngaphakathi emathangeni, kuyimfuneko ukuba badle iinxalenye ezincinane ukutya. Kulo mzekelo, ahlale etafileni kucetyiswa qho kwiiyure ezimbalwa.
4. Foods eliphezulu carbohydrate (iziqhamo kunye namaqunube, ukutya okuziinkozo, imifuno) ziphele, phambi kokuba adle. Emva kwemini, kungcono ukuba zincede zikhethe kutya iiproteins (inyama ibhityile, kwaselwandle).

Indlela ukudala ukutya yonke imihla?

Yenza izikhewu phakathi kwemilenze ngoncedo yokutya ungenza hlelo yokudla echanekileyo. Simele senze like this. Le kwasekuseni oatmeal egqibeleleyo, apho ungadibanisa izilayi iziqhamo kunye amaqunube. Ukuhlamba ukutya nga unsweetened ikofu okanye iti.

Njengoko umntu ejonga nice isidlo isaladi. Elinye ukukhonza ephantsi-fat isuphu isekelwe kwaselwandle. Buyisela konke oku ubiliswe iqanda.

KweSidlo kwakhona enqwenelekayo isaladi yemifuno. Avumelekile sihlomelo 70-100 iigrem wazihlanganisa okuphekiweyo. Ukuba nendlala kakhulu kuthuthunjiswa ebusuku, ungenza ndidle iglu ezimbalwa cottage itshizi kunye mafutha eliphantsi.

Uqheliso ukuba kugqitywe phakathi kwemilenze

Unga ukuphumeza le njongo, ukutshintsha ukusebenzisa abaqhumisela amafutha, kunye imithambo amandla. Udidi lokuqala luquka njengomtyibilizi, ukuqubha, aerobics, njl .. Ngokuphathelele uqeqesho amandla, kufuneka kugxininiswe obekwe kwi wahlala-ups, iilifti umlenze, ukutsibela icala, amanyathelo eqongeni. Malunga ukusebenzisa kakhulu ngempumelelo eziya kwenza izithuba phakathi kwemilenze yakhe, athethe.

squats

Njengoko kwisiseko zokuqinisa izihlunu kwi esinqeni kufuneka kugxininisa yokusebenza eqhelekileyo zihleli-ups. Ukuze akhawulezise iziphumo, ungenza axhakamfule ezandleni dumbbells, keyiki ukusuka bar okanye dumbbells. Xa ubunzima ukuzuza oko kuya kuhamba nemveliso kakhulu ngakumbi. Eyona nto ibalulekileyo apha - ukuba baqwalasele wokunyamezela.

Xa usenza squats iinyawo kufuneka ibe ububanzi igxalaba ngaphandle. Ziinyawo kufuneka babeke iinzwane ngaphandle kancinci. Izandla zinokuthi zibekwe kuso nasiphi na isikhundla elula ngokwesigqibo esicalanye. Ekuphumezeni umoya, kufuneka uhlale phantsi ukuze kwamathanga bakho ukwimeko ngaxeshanye phantsi. Kule meko kucetyiswa ukuba ime imizuzwana embalwa. Buyela kwindawo yokuqala Akuyomfuneko ukuba mandikhawulezise, njengoko siphefumla.

ibhayisikili

Indlela ukufumana kugqitywe phakathi kwemilenze? Lo msebenzi uza kunceda, eyaziwa ngokuba ibhayisekile. uqeqesho olunjalo kubandakanya izihlunu ngaphambili langaphandle namathanga ngaphakathi. Lo msebenzi kulula. Eyona nto ibalulekileyo - ukubonisa intando nokunyamezela.

Yenza izikhewu phakathi kwemilenze kunye umthambo ibhayisekile kunokuba ngolu hlobo. Kufuneka kulala phantsi kamnandi ngomqolo, ubeka nemilenze kule ezivuzayo. Imilenze kufuneka maxa kwi Limbo kwindawo esinekona sasekunene. nomlenze Inspiratory yabulawa motion setyhula, njenge ukubana namafutha ibhayisekile. Ukwenza ujikeleziso akakwazi phambili kuphela kodwa umva. Emva kokugqiba uqeqesho kuyimfuneko ukuthoba imilenze phantsi uze uzame ukuba baphumle kangangoko kunokwenzeka ukuba imizuzu embalwa.

ukutsibela side

Lo msebenzi likuvumela ukuba wenze ekunabiseni eninzi kunye adductors. Ekubeni kungekho isiphumo appreciable emva kwexesha elide kwixesha elizayo kunokuba ubunzima ezongezelelweyo uqeqesho ubunzima ngendlela dumbbell, nezinye izixhobo zemidlalo.

Indawo kuqalwe ngexesha kokuhlaselwa osecaleni ke imilenze ngokubanzi zishiyane. Ngaloo ndlela Backrest ebibanjelwe kwindawo tye. Umntu eziku kwicala ngaphambili yaza ngqo phambili. Kwi Tsalani kufuneka enze ukuhlaselwa ogudileyo ngasekunene okanye ngasekhohlo de engile ⁹⁰ phakathi lesiquluba kunye yifemur. Siphefumla, nibuyele indawo ukuqala, uze wenze efanayo kunye nezinye emlenzeni.

Phakamisa zone femoral

Ukuze wenze lo msebenzi, nto leyo eya komeleza kwaye ugcine kwezihlunu amathanga yangaphakathi, kufuneka ulale phantsi ecaleni kwakhe. Unokuyifaka igotywe engqinibeni kuba lula phantsi kwentloko. Ngokwamkela indawo yokuqala kufuneka kuba kukuvusa emilenzeni nasezinyaweni ezidibeneyo. Amadolo kufuneka exutywe ngesandla. iinyonga Okulandelayo elingatsalanga esifubeni. Emva koko ukuqondisa imilenze umva.

Cardio

Enye kuphela idayethi umthambo ukuze komelezwe izihlunu, abayi kuvunyelwa ukuba ukudala izithuba amehlo awayeno- phakathi kwamathanga. Maxa wambi ubuncinane eziliqela ngeveki ukuchitha ixesha eziyimfuneko izifundo cross-lizwe, okudada kakhulu okanye umzimba. Kuyinto olu hlobo loqeqesho kwenza kube lula ukuba aqhumisele ngamanqatha omzimba kwemfuneko. Ukubaleka, ukucaca ngezinyuko, uhamba kwelona nqanaba eliphezulu, kwesa echibini lokuqubha, ukudanisa, ngebhayisekile - konke oku lokubhangisa le wayedla elingakumbi kwindawo ingxaki.

Ekuphetheni

Njengoko kubonakala, ukuba unciphise umzimba kwi esinqeni, akukho mfuneko kuphela ukusetyenziswa indlela enye. Indlela le ngxaki kufuneka ezintsonkothileyo. Akunconywa ugxininiso ukutya kunye nomthwalo weight. Kubalulekile ukuba umthambo, ukuvuselela umsebenzi kwentliziyo. Enoba lwalunjani, umele uzame bangakhe balinge baphume ecaleni kwisicwangciso yoqeqesho yenzelwe, yaye oko kuya akayi kuthatha ixesha elide.