Exercises for ejimini ngoba amantombazane, kusukela kwesisindo ekungiphumuzeni

Life Udlala zesifazane izibalo ihlaya elibi: bathambekele kakhudlwana kunabanye iqoqo ubulili buthaka amafutha ngokuvamile uhlala esingasebenzi. Girls ungathandi umsebenzi esindayo, futhi igama elithi "imisipha" kubhekwa wesilisa. Kuyize. Imisipha ukugcina isikhumba isesimweni esihle, futhi uma belahlekelwa kuyadamba kwazo okungokwemvelo olinganise umzimba.

Umzimba for ejimini ngoba amantombazane - endle bophezela amaphutha amaningi. Izinhloso ebekwe ngendlela isifiso endaweni ukudonsa imbongolo ukususa esiswini, kuholele yokuthi abesifazane goba nasemilenzeni cindezela kwangasiza.

Ukwakha i-Imizimba ezikhangayo udinga ukuba banake bonke imisipha:

• Work nge-delta (ihlombe) ukuba nokhalo esizindeni zabo zababona slimmer.
• Qeqesha bonke imisipha imilenze ukunikeza elungile izibunu okusaqanda futhi ulungise umbala.
• Qinisani emuva ngeqholo efanele futhi ukulayisha imisipha trapezius, okuyinto okubonisa imfanelo intokazi evela amantombazane avamile.
• Ingabe umzimba for esifubeni, kodwa ngaphandle ngokweqile - ngokwanele push-ups noma enze amasethi amathathu ebhentshini cindezela ebhentshini nge Isisindo esivamile, noma okubaluleke isithunzi sabantu bengubo omane encishisiwe.

I cindezela, okuyinto kubhekwa isiphetho ngokwakho wadala ukuzivocavoca kanye nokudla - ukwenqaba amafutha, amnandi. Umzimba for ejimini ngoba amantombazane zihlanganisa zemisipha besisu. Ayekholelwa hhayi ningi than izinsuku ezimbili ngesonto.

Izivivinyo okulungile ejimini - labo ngokuvumelana nezimiso:

1. Awukwazi ukwenza omunye Amazing nsuku zonke.
2. Kuyadingeka ukuhlinzeka imisipha ukuphumula amahora 48, ngoba iqembu umsipha ngamunye saveza izikhathi 1-2 ngesonto.
3. izikhathi 5-6 kufanele kube kahle futhi ayingxenye ukudla ngosuku, kuhlanganise ngemva ejimini ukudla ukukhanya amaprotheni - amaqanda, ubisi.

Umzimba for ejimini ngoba amantombazane kwakhiwe ngesisekelo izindlela ezimbili nokuqeqeshwa:

• ukuqeqeshwa sessions amabili ngesonto lonke umzimba.
• ukusebenzisa amathathu ngeveke amaqembu ahlukahlukene muscle.

Esimweni sokuqala, ikhithi umsebenzi kungafaka:

1. Squats nge isitembu post (ukuqala) ezintathu amasethi 10-12 ezinikezwa sokuba imisipha ethangeni phambi.
2. Lunges nge dumbbells noma wanyathela e esilinganayo ukuze ezinqeni.
3. Bench imilente load squats ukwakha "roundness" engxenyeni engezansi yomzimba.
4. Pushups adingwa yimisipha pectoral kusuka phansi futhi triceps - isiphindela ebhentshini.
5. Ukoma nge dumbbells ngoba biceps futhi zizalela Belekelelana ehlombe.
6. Ovundlile wagxila iyunithi ngoba ukuma mpo futhi block esebumba emuva.

Lolu hlobo umsebenzi kuzosiza ukudonsa umzimba ulahlekelwe fat and ngcono impilo. Uma ukuqhubeka izibalo inikeza iqoqo yemisipha nempumuzo eziwubukhazikhazi, izivivinyo for ejimini ngoba amantombazane zingahlelwa ngesisekelo ezidabula - 3-4 ukusebenzisa ngesonto amaqembu ahlukene imisipha:

1. Qeqesha umhlane nesifuba. Bench ehlezi engela pulldown umsebenzi esifubeni umsebenzi "Butterfly," "pullover", ephakamisa dumbbells elele phansi kuzovumela ukulayisha imisipha efanele.
2. Qeqesha emahlombe futhi izingalo. Cindezela dumbbells ehlezi, ukuhlanekezela push-ups, ukusunduza abadala phezu triceps noma sihoxise lokhu kwaziswa izandla emuva nge dumbbells, zizalela izandla nge dumbbells esandleni - lena izivivinyo ethandwa kakhulu sokuthuthukisa nasemilenzeni engenhla futhi deltas.
3. Coaching deadlifts umlenze nge barbell lunges nge dumbbells,-sit-ups kule Simulator.

Uma amagama ukuqeqeshwa ngendlela ejimini kudidana, kubalulekile ukuba siphendukele nomqeqeshi futhi ukuthola uhlelo ngezifiso izinyanga zokuqala ezintathu sokuqeqeshwa.