Iprogramme emandleni - ngesisekelo izincomo kanye nezeluleko

Uhlelo lokuqeqesha ekuqineni ihlukile kwabanye kwasekuqaleni ngu ngegalelo lako futhi izinsimbi omkhulu (90-100% we esiphezulu). Isimiso esikhulu kule ndlela iba umsebenzi ukufakwa okusheshayo futhi kuqhume imisipha zesivikelo sesifuba. Into yokuqala kufanele ube nasengqondweni Usululungele trainings ezinjalo. Udinga babe nohlelo olucacile of "kuhlasela" ekhanda, okufanele ukuba kwakumangalisa kuhlanganiswe ekusebenziseni inombolo ebalulekile kakhulu ezinengqondo ezinikezwa, ikhefu phakathi amasethi, khona umlingani ozosisiza futhi ukuthathelwa umshuwalense ezikhathini ezinzima nokunye. Ukusenza umkhuba ekuqineni umuntu kwandisa ukusebenza umthamo zabo ezingokwenyama kwemisipha, onikeza kuye ngethuba wonke umsebenzi omkhulu we isisindo.

Uhlelo oluyisisekelo oluthi indlela ukuqeqeshwa

Ukuqeqesha uhlelo amandla kuzomele sifake inombolo encane umzimba eziyisisekelo ukuthi bazibandakanye inani elikhulu kunawo kungenzeka amaqembu kwemisipha. Isibalo ezinikezwa ngesikhathi esifanayo kumele singeqi 5, yayibhekwa njengenguqulo ukusebenza ekahle 2-4 rep. Lapho ukuqeqeshwa amandla futhi ukuthuthukiswa izinzwa isimiso sezinzwa esiyinhloko. Nazi izincomo ezilandelayo okuyinto kakhulu kuthinta ukukhula amandla:

• Izincwajana zemininingwane okungenani usuku olulodwa;
• phakathi ukusebenzisa badinga ukuphumula okuhle;
• umsebenzi ngamunye kufanele kwenziwe ngaphambi ukwehluleka;
• 70% hlelo kufanele kube umzimba eziyisisekelo.

Uhlelo lokuqeqeshwa kwama ibutho kufanele ihlukaniswe inombolo lezinsuku zokusebenza ngamunye amaqembu amabili imisipha kufanele ihileleke zazo. Ngokwesibonelo, ngosuku lokuqala Igxila imisipha pectoral futhi triceps, kwesibili - kwi emhlane nasemahlombe, futhi ngosuku lokugcina imilenze kuthiwa akhishwa futhi izikhwepha zomfana. Lena kuphela isakhiwo ezinkingeni zohlelo. Wena ngokwakho Ungashintsha iqembu izinsuku, ukucacisa izindawo inkinga umzimba wakho kugcizelelwa ukuqeqeshwa yabo. Ukuqeqeshwa ezinesisindo ngamandla kakhulu kungafakwa ohlelweni. Ngokwesibonelo, kungase kufakwe njengoba omunye umzimba emahlombe. ngokukhethekile kufanele kukhokhelwe supersets - indlela ehlanganisa umzimba ezimbili ezihlukene ukuthi lwenziwa ngemva kwenye ngaphandle kokuma. Lena indlela enhle kakhulu ukopha futhi ukuqeqeshwa okukhulu amaqembu kwemisipha ezahlukene: ukubhala, isandla (ukudonsa biceps futhi triceps). Uhlelo lokuqeqeshwa kwama amandla ukuze kwenziwe nge ileveli enkulu lokuhlushwa nokuzimisela. indlela ngayinye, ukuphindaphinda ngamunye kufanele kwenziwe, uma isikhathi eside. Phakathi kwezinye izinto, le ndlela yokukhuluma ngokusobala kuhilela yokuthi wena ngokwanele kwaqinisa nemisipha zazo nezinhlangano for nokuphakamisa izinsimbi ezinkulu. Kungenjalo, ukulimala noma umonakalo, ungathathi alinde isikhathi eside. Lona Isimiso esiyisisekelo umdlalo, lena sawo esiningi yangempela. Ukuqeqeshwa emandleni kumele kwenziwe kahle, okungukuthi, e-inqubo umsebenzi akufanele abe noma yikuphi ukushiyeka kwethu. Wena kungaholela isibonelo lalivamile - chitting. Shaking biceps yakhe, abaningi nokujikijela kokuthunyelwe pancake eziningi kangaka ukuthi ngokuhamba ukunyakaza uqale ukuxhuma emuva yakho, kanjalo sokudlulisela umthwalo eziyigugu kwamanye amaqembu kwemisipha. Ngamanye amazwi, umphumela Esimweni esinjalo ngeke nilingenise, kodwa isikhathi namanje ukuthatha. Ungagijimi ngemva izinsimbi, isebenze kahle futhi ephumelelayo, bese amandla iprogramme zizosebenza.