Ekubumbeni - kuyini? Ekwakheni indlu: ukuqeqeshwa isisindo ukulahleka

Muva nje, lapho abesifazane ukuza club yezemidlalo, zamukela isibonakaliso esimisweni amakilasi group futhi ngokuvamile wasikisela ngalokho kuyinto lokhu noma ukuthi ukuvivinya umzimba. Ezisetshenziswa kakhulu izwi phakathi kwabo - ekubumbeni. Yini kufihlwe ngemuva kulezi zincwadi, futhi kungani amakhulu ezinkulungwane abesifazane nsuku zonke basuke benza e, siyaqhubeka kuhlale kuyimfihlakalo kwabaningi. Kuyini ukuthi lihlukile aerobics futhi yiziphi izinzuzo zayo?

Ekubumbeni - kokuthi yini izinzuzo zayo

Enguqulweni elingokoqobo elivela ekubumbeni English lisho "ukwakha isimo." Nakuba abaningi, futhi udumo ukuthuthukiswa kohlelo ezemidlalo abafokazi, kodwa udumo kungokwalabo ngokuphelele isakhamuzi Russian Prohortsevu Ilya Viktorovich, kuyo ngokusemthethweni lobunikazi.

Ekubumbeni indlela ngoba ngenjongo ekushintsheni bobunjwa, ukukhuthaza ekululameni komzimba. ukwakhiwa zemininingwane emabhuloki umzimba okuhloswe ngazo kwenaba amaqembu kwemisipha ngamunye 11. Lolu hlelo kufanelekile abesifazane bobudala obungefani, kanti kuhilela okusheshayo ukuguqulwa umzimba. Kodwa akufanele nje bathembele eyodwa ekubumbeni. Kuyini mdlalo ngaphandle umsoco ofanele kanye nokugcina yokuphila enempilo?

Izivivinyo zenzelwe ngendlela yokuthi wonke amaqembu kwemisipha abasindwayo ngokulandelana futhi yonke indawo, ngisho nalezo cishe okuhilelekile nsuku umsebenzi.

Ekuqaleni, ekwakheni indlela uhlelo ukuqeqeshwa lakhiwe kukhompyutha. Uhlelo kusekelwe umfuziselo zezibalo, okuvumela ukuba uqhathanise ushintsho kwemigomo umzimba endleleni eya ukuguqulwa zibe inkomba sibalo. Kuye uhlobo sibalo kanye nezici ngamanye yokwakheka, ngoba yilowo nalowo wesifazane ungakhetha isethi ngabanye umzimba ukuthi kuyoba Qiniseka ukugcina umzimba wayo reincarnate e sibalo obunobunye futhi mncane.

umsebenzi ekubumbeni

Ukuze usebenzise babenjengomuntu ngempumelelo futhi ngesikhathi esifanayo musa balimaza umzimba, ekwakheni Wabasaqalayo kufanele ibe mnene. Qala ukubandakanya kuphela ngemva umphathi ukuhlolwa okukhethekile, ikuvumela ukumaka Izimo, futhi ukuhlola izinga jikelele abesifazane. Ngemva kwamasonto 5-6 ngemuva kokuqala ukuqeqesha Umqeqeshi kufanele ukuphinda isivivinyo ukuze ahlinzeke ngenxa ngeziphambeko kwenzeke umzimba ekubumbeni imodeli ejwayelekile sika. Lokhu kwenziwa ukuze kunqunywe ukuthi yiziphi imisipha Kufanele andise umthwalo, noma okuphambene nalokho.

Yiqiniso, wonke owesifazane siqu umzimba ekubumbeni icebo labo ngabanye, kanye umsebenzi wokulolonga aphishekele imigomo emibili eyinhloko: catabolic futhi Anabolic.

Eyokuqala ihilela nokunciphisa amazinga amafutha emzimbeni, okungukuthi, ukuncipha emzibeni, kanti eyesibili - okwandisa impumuzo kwemisipha.

Zonke umzimba kwenziwa ngesilinganiso esifanele, ngaphandle ukucindezeleka okungadingekile ku emalungeni uhlelo inhliziyo. Umehluko oyinhloko kusukela aerobics ekubumbeni, okuyinto umnikeza inzuzo itholakala lokuthi ukuthi amafutha asemzimbeni asiqediwe ngesikhathi umsebenzi, bese kuthi emva kwalokho enikeziwe ukugeleza kunomkhawulo fat umzimba kanye carbohydrate. Lokhu kwenza umsebenzi kancane ekhuthele, kodwa akukho ayisasebenzi.

ekubumbeni neminye

Izifundo ekubumbeni njengoba enjalo, ziyinzuzo kuphela uma indlela ehlelekile. Sebenzisa lolu hlobo ukuqeqeshwa ngenhloso yokusiza abantu bahlukane nazo amakhilogremu extra kungaba uma usulungele ukuba inkathi yoshintsho ekuphileni kuyomelwe bashintshe hhayi kuphela ezingeni lokuzivivinya, kodwa imikhuba futhi bedla, ngendlela lokuzilibazisa ngisho yalelozwe.

Umqeqeshi ngesisekelo ukuhloniphana ukuqeqeshwa kusiza achaza Ukudla, njengoba kubonakala kahle wonke umzimba, futhi ngaleyo ndlela ubangela olunzulu kwesisindo. Njengomthetho, uma uvakashela ibandulo labaSebenzi ekubumbeni is hhayi Kunconywa ukuba adle ukudla okunama-kilojoule amaningi, kanye notshwala.

Asinakusho ukuthi umqeqeshi eba Ukudla. Kunalokho, ulungisa ivolumu ukudla, futhi ngaleyo ndlela kukhawulela yokudla lesinkwa confectionery imikhiqizo. Ngenxa izincomo jikelele - zokuchithwa oily futhi ukudla okuthosiwe ukuthi kuyafaneleka ukuba esikhundleni nge umfana okuphekiwe.

Lapho i uhamba umsebenzi esigabeni ukuqeqeshwa yesibili - steroid - izimiso ukusetshenziswa ukudla zisekelwe nokudlanga amaprotheni ku ekudleni. Lokhu kungenxa isidingo sokuthi kwakhiwe impumuzo kwemisipha.

Ukuphumelela umsebenzi lithembela ngokuphelele nokuzimisela komuntu, njengoba noma yimuphi umphumela izuzwe ngesikhathi sasivumela okusheshayo, uma nje umuntu uhambisana nazo zonke izimfuneko umqeqeshi, futhi ngaleyo ndlela elawula isifiso sokudla.

Ikhaya ekubumbeni. Kuyini ukuzithiba ugqozi?

Akuwona wonke owesifazane has ithuba lokuya ejimini noma iqembu izifundo. zingase zihluke kakhulu Izizathu zalokhu, kodwa isifiso ukuze ubukeke umuhle futhi ukwenzela ukungena okuncane kakhulu - Imfanelo ebalulekile essence zesifazane. Ukuze nokuzethemba futhi uhlale uwumqemane enhle engokomzimba, ungakwazi musa ekwakheni ekhaya. Ngokuphambene nazo zonke lula ngengqondo ekhaya ukusebenzisa njalo ekhaya kunzima kakhulu, ngakho-ke kubalulekile ukwakha siqu uhlelo lwakho ugqozi, bese ukuqala Ukuvivinya umzimba njalo.

Ziyini izimbangela eziyinhloko zalokhu okuyinto sishukunyiswe owesifazane ukucabanga ngokulahlekelwa isisindo:

• ngokushesha nje lapho ezwa yokwamukelwa uthembeke umuntu ukuthi useluleme yena ngokushesha uqala ukuyofuna isisindo esengeziwe futhi ivame ukuba ngithi goodbye kubo;

• lapho imizuzwana embalwa evamile ye-ZIP izinkinobho umphetho noma ingubo zakho ozithandayo siguqulelwa ambalwa ethusayo imizuzu ke kungcono isizathu sangempela ukucabanga mayelana lwesikhumba okhalweni lwakhe;

• fashion ukuhlela sicu photo futhi ngenkuthalo ukwabelana ngazo ekuxhumaneni nomphakathi - a isigwedlo enamandla kakhulu ugqozi;

• iphika nezinye izinkinga zempilo eziye ngokuzumayo abonakala amasentimitha engafuneki ezinqulwini okhalweni;

• ngokushesha nje lapho ethola Ubamba ku uqobo amehlo nesithakazelo unjengendoda, into yokuqala enendawo ukuza engqondweni - indlela ibukeke ukuthi kule umbono kwakungesona isiphelo.

Unqume ukunciphisa umzimba. Kuphi ukuqala?

Ekubumbeni Wabasaqalayo kungaba umsebenzi onzima uma hhayi ngaphambili ubambe i inkhulumomphendvulwano yangaphakathi naye futhi ekugcineni anqume ukuya sekugcineni. Ngakho, uma ufisa ukuba ulahlekelwe isisindo kuyiqiniso, futhi yanquma ukuthola okwengeziwe ngithi goodbye kuya isisindo okweqile, kufanele enze izinyathelo ezilandelayo:

• ukuqhubeka ukuqaliswa okuhleliwe ngokushesha, ngokudlula nesithembiso iqala kusasa;

• Buka indlela yokudla ehambisana nempilo yethu ngesikhathi umsebenzi okukhulu futhi hlale ukhumbula ukuthi carbohydrate kungcono kudliwe ekuseni;

• kanzima kokuzincisha umzimba imikhondo ukudla isilwane ukuze ziwohloke kwemizwelo futhi kungaba demotivate bahlanganyele ekubumbeni;

• ukwehlisa isizumbulu evamile ukudla ngokwandisa isibalo amasu alo;

• uma isinqumo ukuzijayeza ekwakheni ikhaya umzimba ulahlekelwe isisindo enze ngempumelelo yiluphi uhlelo ividiyo, ukuze usabalalise kahle umthwalo wonke umzimba futhi babe ngesikhathi esifanayo okungenani ngezinga elithile lochwepheshe.

Imithetho ekhaya ukusebenzisa

Ikhaya ekubumbeni kuhlanganisa ukunamathela imithetho elula ukuze ibonise ngempumelelo zenzeka. Zonke umzimba kumele kuqale nge gaphambi. Into ebaluleke kakhulu - ukuze bagcine umoya, okuyinto akufanele ubaleka, kungenjalo kufanele ucabange ukuthi kwenzeke kanjani ukuba kubukezwe ukuzijayeza ekwakheni ikhaya.

Amakilasi eliphumelelayo kwesisindo lapho zihambisana nomculo onesigqi. Ekupheleni iyunithi ngayinye izivivinyo umthwalo esindayo imisipha iqembu kumelwe ibhekane isici ukukhathala. Ukuze siletha imiphumela efiselekayo, umsebenzi ngamunye kufanele kwenziwe eziningana izindlela ngilokhu encane phakathi kwabo. Inkomba esemqoka ukuthi ukuqeqeshwa kwaba yimpumelelo - umuzwa ukukhathala umzimba toning.

Isethi umzimba ekhaya kathathu ngesonto ukusebenzisa. Kwezinye izimo, uma uzibandakanya ku kohlelo kwi Umqeqeshi, inani amahora izinsuku ngeliviki zingahluka. Leso naleso sikhatsi ukuqeqeshwa ku ekubumbeni kusho ngemindeni ngokwayo:

• imilenze mahi bacondze etindzaweni letehlukene;
• squats;
• nemithambeka;
• umsebenzi nge dumbbells nokulinganisa.

Ukwandisa nekusebenta ukuqeqeshwa, kanye isikhathi esincane ukulungiselela umzimba ngoba ehlobo kungaba, uma wenza lokhu kathathu ngesonto izivivinyo ezilandelayo:

1. Rock cindezela e amasede amabili izikhathi 50.
2. Ungakhohlwa mayelana ukweqa, abayenzayo izikhathi 4 50-60 ukweqa.
3. Ukuzivocavoca zihamba phansi, ngiphakamisa futhi ukwangana emadolweni akhe esifubeni sakhe - 5 imizuzu.

Qeqesha futhi uhlale unempilo futhi enhle!