Izinhlelo Ukufaneleka for girls: Umqeqeshi izincomo umculo

Eminyakeni yamuva, lo mdlalo uye zithandwe. Emhlabeni kunabantu abangaphezu ababukele sibalo kanye nempilo yazo. Bheka besikhathi sakhe - lapha ingane ofunda wangaphambili enesixwayiso kwi avatar ababegqoka izingubo Friend, ngokuqinisekile ukuthi ukwenza ngaphandle kokuhlela ukuqina ... Kodwa osebenza naye, ubani wabuyisela ukudla okunempilo nge kwasemini. Asikho isidingo umona kubo, noma ushayele amagama emuva akhe dlulile - ngakho-ke qinisekisa kungokwabantu abangakwazi ukuzimela abangafuni noma bayesaba ukushintsha ube umuntu ongcono. Iningi amantombazane akhuze ngamagama anjengokuthi ejimini, ukuqeqeshwa amandla, dumbbells, barbells, nokunye okunjalo. Lapho bezwa la mazwi, amehlo oyindilinga, ukwenqabela ngokuphelele ukuvakashela ejimini ugweme ukuba "Butch okuhlaselayo."

Ekwenzeni sibalo enhle

Ungabi ijaji categorical ukuze ingakusiza ube sibalo ephelele. ukusebenzisa bayesaba akudingekile, ngaphandle amakhemikhali eziyinqaba izithasiselo zokudla ayikwazi kakhulu akhishwa up. A ekhethwe kahle uhlelo amantombazane ukuqina uzokwenza sibalo yakho isifazane, amahle iqine. Ngakho, lapho owesifazane noma umuntu imisipha eqolo kakhulu uqaphele ukuthi nje ngoba kakwenzeki njalo. abesifazane abanjalo ngqo ukungezwa yakho hormone wesilisa Ukudla ezivuma imisipha ngokweqile.

Musa dream of ukuba nokhalo oluncane, imilenze emide emincane futhi amabele aqine? Gym, isimiso, ngoba yadalwa. Ngakho ungesabi ukumvakashela kunoma isiphi isimo. Kunengqondo ukuthi unombuzo: iyini ezahlukene imfanelo ukuqeqeshwa ngendlela ejimini lo mdlalo ekhaya? Kuzo zombili lezi zimo zikhona pluses kanye minuses. Kukhethwa Yiqiniso kungokwakho.

Lapho ukuyenza?

Amazing ekhaya kube nemiphumela ekahle, kaningi ezinhle, lapho emhlabeni nendawo abayijwayele, ukudlala umculo ozithandayo sokufaneleka. Abaningi benze lokho kanye. Isikhathi esining impela ukuqina neminye ukuchitha ekhaya, lapho ezinye izinhlelo uma uvakashela unyawo ejimini. Ukufaneleka isikhungo unika imiphumela namanje ezingcono, ngokushesha ngisho qualitatively ngaphezulu, kodwa hhayi wonke umuntu unethuba ukuya khona. Kodwa isimiso akukho mehluko lapho ukwenza, into esemqoka ukuthi kwaba khona abangu-izifundo ngokwabo!

Futhi ekugcineni, usuku lokuqala ehholo. Njengoba wathenga ithikithi lakhe lokuqala isizini, uvula umnyango, futhi kukhona abantu abaningi kangaka! Ngiqale ukucabanga ukuthi wonke umuntu ufuna kuphela kuwe. Eqinisweni, akuyona - bonke ababengena beze ekamelweni elalihlala kuye, bazicabangela bona kuphela. Abanandaba owenza lokho, ikakhulukazi kusukela akekho anaka kakhulu indlela obukeka ngayo. Hleka futhi ukukhombana ngeminwe, kungabikho muntu, lokho ngokuqinisekile! Into ebaluleke kakhulu ukuthi kufanele wazi ngaphambi kokuba lingene endlini, kungcono ukuthi kungani wenza ngokuya khona, ngoba lokho injongo, kanjani nalokho okwenzayo lapho.

ukuqina Basics

izici ezintathu okufanele kucatshangelwe kokubili Wabasaqalayo bemidlalo okhuthele:

• ehlelekile kwenziwe uhlelo nokufaneleka amantombazane nokudla ngendlela efanele;
• umgomo ukuzivumelanisa umzimba ukuze ukucindezeleka okungokomzimba ukwandisa imisipha iphimbo kanye namandla;
• ukwakha isisekelo imithwalo anda.

Zonke lezi zimiso zibalulekile kakhulu, ngakho zama ukuba banake kubo.

izinhlobo ukuqina

Futhi manje, ake sibone ukuthi yini hlelo nokufaneleka amantombazane ukukhetha kwakho. Kubalulekile futhi, ikakhulukazi Wabasaqalayo. Kuze kube manje, kukhona kuphela ezimbili ethandwa kakhulu umsebenzi hlelo - isimiso Split, futhi ukuqeqeshwa wesifunda. Ingqikithi ukuqeqeshwa wesifunda wukuthi ukuqeqeshwa kuhilela wonke amaqembu kwemisipha, kuyilapho yokuhlukanisa kuhloswe ukuthuthukiswa elilodwa noma amabili amaqembu kwemisipha.

ukuqeqeshwa wesifunda

Indlela kuyinto ekahle kwesisindo futhi ukususa cellulite, njengoba zonke izitimela umzimba wethu futhi wachitha amandla. Njengoba lolu hlelo eba ukukhuthazela ikhuthaza kwesisindo, khona-ke esifanelana njenge-ukuqina zesifazane. Izivivinyo aphumelela ngazo zonke izinjongo uma usebenza nge isisindo elincane. Ngenxa Ekuphetheni, amantombazane isiyingi izinhlelo imfanelo enhle abafisa ukuba anciphise umzimba, ngcono ukukhuthazela.

Ukuqeqeshwa Split

uhlelo Split igxile iqoqo yemisipha futhi ikuvumela ukuba bakhuphule iyiphi ukukhathala imisipha iqembu. Lolu hlelo ithatha isikhathi esincane. cwaningo Qedela imisipha ingafinyelelwa imizuzu 40-50 nje, kuyilapho indlela isiyingi ithatha unyaka nesigamu emahoreni amabili. Ezemidlalo Ukufaneleka indlela yokuhlukanisa ikuvumela ukuba ugcine imiphumela emva kwesisindo, ukumpompa imisipha, ekufezeni uphakamise izwi yabo futhi kuyaqina. Nasengqondweni, lolu hlelo Kulula emva ukulanda imisipha sina. Isiphetho: Uhlelo yokuhlukanisa kahle uhlelo nokufaneleka amantombazane ngubani ungafuni kakhulu anciphe emzimbeni, futhi ufuna ukwengeza ivolumu kuphela ezindaweni ezithile.

Amaqiniso mayelana lizilolonga

ukuqeqeshwa yakho, futhi ikakhulukazi uma ukuqina Wabasaqalayo, kufanele libe izingxenye ezine:

1. Kulungele.
2. Ukuqeqesha amandla.
3. Cardio.
4. Bophela.

Ungagijimeli ukuthatha Simulator. Mash Okokuqala: lona isikhathi esanele. Ngokuvamile uphefumulela ukuqina umculo. Uma Amazing yakho ngendlela cardio phezu treadmill, sicela, wagijima 5-10 imizuzu. Futhi uma uhlela ukuchitha cardio eside, kungcono ukuchitha ke ekugcineni. Ngakho ngeke imfanelo elisetshenziselwa ukunciphisa umzimba, esivuthayo fat, bese zizosebenza ngaphezulu. Cooling phansi noma esisuka umphumela kuyothuthuka, imisipha.

mayelana simulators

Uma ufika isikhungo imfanelo okokuqala futhi abazi ukuthi yini ukuba abize bonke abantwana amayunithi lapho kukhona ukuqina umzimba, kufanele wazi ukuthi banayo ezimbili izinhlobo: cardio-ukuqina imishini nemishini ukuqina.

• Cardio - ke ngokuyinhloko treadmills, ukuvimba umsebenzi emabhayisikili, njll ...
• Amandla - imishini umsebenzi zifezeke imisipha, kanye barbells, dumbbells, njll ...

Kunezinto ezifana umzimba eziyisisekelo, a trio omkhulu - squats, ebhentshini cindezela, deadlift. Ngenxa ukuqina besifazane ukuba nicabange ngale izikhundla Awekho abanezidingo ezikhethekile.

Ukuphindwa nemphindza

Okulandelayo wokufunda izinto ezifana nenani nama ezinikezwa, okungase ingasaphathwa umqeqeshi imfanelo. Ngokwesibonelo, namuhla wenza umzimba besisu. Uze esitolo futhi wenza 25 okhuphukela umzimba - lokho kusho 1 isethi nge 25 ezinikezwa. Isibalo nama-rep kwenziwe kuncike injongo nokuba yinkimbinkimbi ekusebenziseni isisindo esengeziwe. Umqeqeshi Ukufaneleka, kuncike izici ngabanye ukusiza ukwenza uhlelo ilungelo ukuqeqeshwa.

Uhlelo isisindo ukulahlekelwa futhi wenze ivolumu

Uma ufuna ukuzuza yemisipha umthamo, ukwandisa hips noma kwezinye izindawo, khona-ke kufanele wenze 2-3 amasethi 8-12 rep (ngesisindo ezengeziwe). Yiqiniso, okuningi kuncike ekusebenziseni nesisindo esetshenziswa. Zama ukukhetha umthwalo kuya kuphindelelwa kwakamuva ukuba unikeze kanzima. Lapho umgomo ukunciphisa umzimba enze 4-6 amasethi 15-20 ezinikezwa (nge isisindo encane).

Ungagijimeli ukufinyelela umgomo

Awukwazi ukwenza noma yikuphi ukunyakaza ngaphandle imishini enikeziwe kahle. iphutha Common phakathi Wabasaqalayo - lokhu intshiseko ngokweqile ekilasini lokuqala, ikakhulukazi abafana. Ukubona njengoba enza umsebenzi abadlali professional, lowo njengofakazi, isisindo kubha eziningi pancake baqale ukuphinda isenzo esifanayo. Kunengozi enkulu ukuba azidele kungadaleka ingozi embi kakhulu. Ngakho ungajahi, konke kancane kancane ukusebenza ngokwanele. Ingabe konke okulungile kusukela iphuzu isiqalo by iphuzu.

Ungalindeli Imiphumela esheshayo, musa ubuhlungu, izikali yabo futhi iteyipu wokulinganisa. Yiya umgomo, landela yakho Isheduli ukuqeqeshwa, umsoco. Futhi khumbula: amakilasi aphuthelwe kudliwa Bun - lokhu kuyisinyathelo esifanelekile emuva kusukela umgomo, okungukuthi, isibalo ekahle. Konke kusezandleni zakho, wena kuphela kungasiza wena.

Ungethuki uma inyanga yokuqala izifundo zakho iye yabonisa ngamakhilogremu ezimbalwa kulesi silinganiso: kungokuhluke evamile, imisipha ekugcineni ngazizwa uhlobo ngokomzimba, ngakho kancane anda ivolumu. Futhi njengoba wazi, imisipha ngoyisiwula kusinda kunakho amanoni, ngakho ungeze isisindo esengeziwe. Kodwa ngemva kwesikhathi esithile konke kuzolunga, into esemqoka - ungawulahli ukuqina amakilasi.

Motivation ukusebenza

Ngakho musa ukugxila kakhudlwana cardio, balandele yokudla bese ulandela iprogramme. Bheka esikhathini esizayo esiseduze, imiphumela ibonisa esibukweni.

• Ukuze uqalise iwukukhetha ezemidlalo yakho ezojabulisa kuphela. Angiyithandi ukuqina amakilasi - zama pilates, yoga uma nesithukuthezi - zama nokudansa. Hhayi ize yasungulwa ngezindlela eziningi.
• Thola umlingani noma yonke inkampani ezemidlalo. Futhi ungakhathazeki uma intombi ngeke isebenze uma uya ehholo, kunalokho kuba isisusa zikufice futhi wenze okuthile okungcono.
• Thenga ukubhalisa ejimini noma ukuya lapho ofuna izinyanga eziyisithupha, ngonyaka, noma ukukhokhela imihlangano nge nomqeqeshi siqu. Into esemqoka ukuthi usuvele wachitha imali, futhi badinga qiniseka ukusebenza.
• Dumisani ngokwakho ngemva esimweni ngasinye eklanyelwe ukuthuthukisa umzimba wakho.

Thatha isithombe lwalokho ibiphambi ezemidlalo, esizayo saba nethuba uqhathanise yi. Kanjani mayelana nezithombe emangalisa "phambi" futhi "ngemva" yala mantombazane, asebethole wambamba ka umzimba mncane! Wena ubuye akazange akuvimbele ukukhandwa ukukwenza. Vele ningakholwa ukukhangisa umkhonyovu ukuthi abanye izidakamizwa nemiphumela okukhulu ngenxa sibalo ekahle. Kuphela umdlalo kanye nokudla ukudla okunomsoco kuyokusiza ukufeza iphupho. Maduze uzokwazi ukwenza isithombe efanayo "phambi" futhi "ngemva", futhi mhlawumbe kangcono kakhulu!