Jima kwesisindo ekhaya. ukuqina ekhaya

Ukuze njalo ukugcina umzimba wakho isesimweni esihle, kwakudinga ukuya a club imfanelo? Eminyakeni embalwa edlule impendulo yalo mbuzo kungaba unethemba, yebo, kodwa namuhla abantu abengeziwe give up uya isikhungo imfanelo bese ukhetha ikhaya ukuqina (neminye umzimba ekhaya). Njengomthetho, kunezizathu eziningana:

• Okokuqala, ukuze ulondoloze imali. Ukubhaliswa a club imfanelo - hhayi injabulo ezishibhile.
• Okwesibili, imali isikhathi. Ngisho noma club imfanelo etholakala eduze ekhaya lakho, kusadingeka ukuba uchithe isikhathi endleleni.
• Okwesithathu, ukutholakala imishini. Konke okudingayo sokufaneleka ekhaya, angathengwa noma iliphi idolobha.
• Okwesine, ukutholakala kolwazi. On the internet ungakwazi ukuthola kalula umzimba for kwesisindo, isakhiwo ngoba indlu nokunye. Njll, kodwa kukhona embi ngalo. Ulwazi oluningi ngesihloko ukuqina alithembekile. Ngakho-ke, kulesi sihloko sizoxoxa ngezindlela ngempumelelo ukunciphisa umzimba ekhaya.

Isethi umzimba ekhaya ukuqina

Independent isisekelo ukuqina umsebenzi izinhlelo yakha ngaphandle sisindvo, futhi ukuzivocavoca ngokuyisisekelo ukusebenza ezinesisindo ezengeziwe (dumbbells, wegazi, futhi bodibarami t. D.). Uma umgomo wakho kwesisindo nokugcina imisipha ithoni, awudingi ukusebenzisa fancy imishini umsebenzi, kwanele ngempela ukwenza ekhaya, usebenzisa isethi umzimba okuhloswe hhayi kuphela ngesikhathi esivuthayo fat, kodwa futhi eqinisa imisipha.

Ukufaneleka amakilasi kumele kuqale nge gaphambi. Eyokuqala imizuzu emihlanu udinga enye kahle ukusebenza futhi ukweqa intambo. Kulezi umzimba kumele baphakamise emadvolo ngesivinini, futhi kuzuba ezimfushane. Kubalulekile ukwenza ngendlela efanele: imilenze ngaphandle ezinhlangothini bese wehlise ngokwakho ibe ezimfushane. Hip ngesikhathi esifanayo kufanele iqondiswe parallel phansi. imilenze Repellent bazube, ephakamisela izandla zakhe, khona-ke emuva ibe ezimfushane. Ngemva amabili kuzuba, ungakhululeka.

Umumo Kugcine umhlangano abazinikezele ukusebenzisa ne tie-izithende, futhi ezimazombe yabezindaba. Ukuze kuzuzwe nomphumela esiphezulu, kufanele isethwe ezinikezwa eziningana. Yenza umzimba amplitude egcwele.

Obonisa kuwo wonke amaqembu kwemisipha

Iphakheji wezinsuku ezinhlanu kuzomele sifake kwenaba kwawo wonke amaqembu kwemisipha. Ukuze kuqiniswe emuva kufanele ekhama esuka odongeni izikhathi 10 nezikhathi 5 kusukela phansi. Ngemva kwalokho, kufanele enze i wayibhinca umsebenzi futhi ume imizuzu 2-3, kancane kancane isikhathi abafinyelela kwabahlanu. Lo msebenzi ubizwa qinisa kahle esiswini engezansi, futhi bayofuna nabezindaba. Ngemva kwakhe kulandele ezimazombe bacondze etindzaweni letehlukene, okuyinto kuyinto efiselekayo niqhube fitball. Nakekela ukuthi isigodi soMfula i asikho uwa phansi, ukuze singathwesi azixoshe umthwalo. Ukusonta ukwenza 15-20 ezinikezwa.

Kulandele squats futhi lunges izikhathi 15-20 imile. Siyabonga kubo, uzokwazi ukuba uqinise imisipha gluteal futhi ekhiphela up imilenze. Futhi kule sakhiwo sinamagumbi ukukhahlela izinyawo zabo lakho konke okuhamba ngezine, kuze kube kulandelwa izikhathi 20-25.

Ukuze kuqiniswe isandla, uzodinga dumbbell enesisindo 1 kg. Ukusebenzisa wokuqala okuhloswe ngazo kwenaba we biceps. Izindololwane kufanele sihanjiswe ku ezinhlangothini, umzimba umile. Iphuzu liwukuthi, ukuze agobe bese uyaqondisa izingalo. Yenza izikhathi 10-25.

Triceps eqinisa kanje: aphakamise ikhanda alengayo izandla zakhe lizilolongele ngesikhathi izindololwane. Senza lo msebenzi ezikhathini 15.

Zingaki izikhathi ngesonto une ukuqeqesha?

Ukuqeda isisindo okweqile, umzimba kumele usebenzise ama-kilojoule amaningi ngangokunokwenzeka. abaqeqeshi Professional ukuncoma ukwenza umsebenzi ukunciphisa umzimba ekhaya kahlanu ngesonto, lokufaka ekhatsi emandla cardio.

Ngaphezu ukuqina ekhaya kumele zifakwe ohlelweni egijima endaweni evulekile amakilasi ngebhayisikili emile, Isigayo, Ukushushuluza, Ukuhamba kwe-Nordic futhi ukubhukuda evamile. Lezi cardio uyokusiza ulahlekelwe isisindo bese uqinise sibalo.

Singakanani isikhathi kudingeka uvivinye umzimba ukuze zithole imiphumela?

Sesivele esiphethweni sokuthi sizokwenza ngokuvamile yayiba nezinhlobo ezimbili ukuqeqeshwa: Amandla cardio. Ngamunye wabo okudinga ukuba agxilise ingqondo futhi umzamo.

Cardio kumele kutsatse imizuzu okungenani 30 hhayi isikhathi esingaphezu kwehora. Ngokwesibonelo, imizuzu 7 away nomkhombe amalunga omzimba, bese imizuzu 25 - egijima noma ezinye kadiouprazhnenie. kufanele Ekupheleni inikezwe imizuzu emihlanu ngilulekela. Lena okuhlukile okukodwa yokufeza cardio, kodwa ungasebenzisa iyiphi enye. Khumbula ukuthi ubuncane ukuqeqeshwa isikhathi imizuzu 30, esiphezulu - ngehora.

Ububanzi amandla ubabonisa imizuzu okungenani 45 futhi akukho ngaphezu kwesigamu sehora. nezikhathi lonke phakathi nama umzimba kuncike ohlelweni lwakho ukuqeqeshwa. Ngokuvamile, iqoqo emzini umzimba isisindo ukulahleka kuhlanganisa lonke phakathi ezinikezwa imizuzwana emkhatsini izivivinyo futhi engekho ngaphezulu kuka-45 - akukho kuka imizuzu eyishumi nanhlanu.

yokusungula

Matter kanjani ukukhethwa yakho imishini ezemidlalo ocebile, kuzoya iwusizo ohlelweni lwakho ukuqeqeshwa. Ekhaya, akunakwenzeka ukubeka simulators amaningi, ngakho kudingeka unqume onjani imishini udinga ukuthenga. Uma zikhethwa njengoba ukugijima cardio emgwaqeni, ukuhamba noma ukubhukuda, khona-ke akufanele ukuthenga umsebenzi emabhayisikili treadmills. Kunalokho, ungakwazi uzizwe ukhululekile ukubeka imishini for ukuqeqeshwa amandla.

Uma uzobe ukhululekile ukuba ngiyibambe amanoni esivuthayo Amazing ekhaya, udinga ukuthenga treadmill noma Ukuvivinya bike. Amanani Yiqiniso, akuzona amancane, kodwa isikhokhelo se isikhungo ukuqina izobiza nakakhulu. Uma ungeyena uzimisele ukudela semali izimpahla ezibizayo, sikucebisa ukuthenga cardio isabelomali - intambo. Zuza njengoba nje phezu treadmill, futhi kubiza kaningana ngemali ephansi. Nge yokusungula cardio waqonda, manje thina uqhubekela amakilasi amandla.

Ukuzivocavoca ukunciphisa umzimba ekhaya ngaphezu Cardio kuhilela imishini elandelayo:

• dumbbells ababili. Kungcono uma egoqekayo, ngakho ungase kalula ulungise isisindo esengeziwe. Isisindo dumbbell ngamunye ababebuthene ngokugcwele - hhayi ningi than 5 kg.
• I izinsimbi kanye Velcro. Babonisa isisindo ukulahleka esiswini, izinqulu kuyoba esebenza kahle kakhulu kangakanani.
• Rubber mat. Kuyinto efanelekayo umsebenzi kule sikhundla lisalele, isibonelo ukumpompa imisipha besisu.
• Fitball. Noma yimuphi iqoqo izivivinyo kangcono kwesisindo akuyona ngaphandle izifundo ngalesi Simulator emangalisayo. Kuyinto ibhola lenkhulu injoloba okuqinile. Khetha fitball edingekayo, kuye ngokuthi ukuphakama yabo, ngaphandle kwalokho umphumela ngeke ku ukuqeqeshwa.

Kanjani ukwakha uhlelo lokuqeqesha sokufaneleka ekhaya?

kakade Sishilo yokuthi Internet zokuqeqesha yekhwalithi ephansi kakhulu. Ukuhlukanisa uhlelo oluhle ukuqina kusukela ezimbi futhi ufunde ukwenza kube ngokwakho, udinga ukwazi izimiso ezimbalwa kweziningi ezakha uhlelo ekhaya ukuqina:

1. Lesi sikhungo ukuqeqeshwa kuzomele sifake mnogopovtornye kanye umzimba static. Okokuqala ukwenziwa izikhathi 15 ngesikhathi esisodwa. umzimba Static ahloselwe ukwehlisa imisipha for ethile yesikhathi.
2. Isigcawu ngasinye imisipha kufanele abaqeqeshiwe kanye ngesonto.
3. Phumula emkhatsini izivivinyo akufanele budlule amaminithi amabili.
4. Phumula phakathi amasethi - akukho kuka imizuzwana 45.

Lawa izimiso ezine eziyisisekelo ayengasekela kubo ukuba kube nohlelo oluhle ukuqeqeshelwa ukuqeqeshwa ukuqina ekhaya.

Kufanele kuqashelwe ukuthi zonke izinhlelo zokuqeqesha zokuphepha kungenziwa ihlukaniswe izigaba ezimbili: ukuqeqeshwa wesifunda kanye uqhekeko.

ukuqeqeshwa Circuit

Ukuzivocavoca ukunciphisa umzimba ekhaya ingenziwa uhlelo isiyingi, okungukuthi, ne akukho ukuphumula emkhatsini izivivinyo. Ngokwesibonelo, ukuqeqeshwa umbuthano wakho siqukethe umzimba ezinhlanu. Wena ukwenza umsebenzi kuqala bese uqhubeka ngqo yesibili (ngaphandle kokuphumula), khona-ke owesithathu, ngakho uze uqede yonke ezinhlanu. Ngemva ukuphumula imizuzu 2-3 uhambe ngokusebenzisa yolunye umzimba. Uhlelo ukuqeqeshwa kungaba kuqukathe imibuthano 3-5.

Yini umzimba kufanele zifakwe umjikelezo ukuqeqeshwa?

Zingase zibekwe umzimba for neminye esiswini ezinhlangothini ekhaya, ezifana Hlala-ups, ukusunduza abadala, lunges, zisonta, nokunye. D. Kubalulekile ukuthi ngamunye wabo wathunyelwa ku amaqembu ehlukene kwemisipha.

Hlukanisa Uhlelo

Ngokungafani ukuqeqeshwa wesifunda, uhlukanise uhlelo inikeza lonke phakathi amasethi. Ngokwesibonelo, namuhla kufanele enze eziyinkimbinkimbi, saveza besisu imisipha, izingalo kanye glutes. Ukuze wenze lokhu, udinga ukwenza umzimba ezintathu endaweni ngayinye wenze 20 rep.

Okokuqala, kufanele enze omunye indlela umzimba ku buttock ke ukuphumula imizuzwana 45, bese ukwenza okufanayo umsebenzi indlela. Ngemuva kokuthi enze ezintathu amasethi omunye umsebenzi, udinga ukuthatha ikhefu (nengxenye kuya emizuzwini emibili) futhi uqhubeke. Izinqubo okumelwe umzimba (uhla ekhaya) ku uhlelo Split ngokuyinhloko okuhloswe ngaso nokugcina imisipha yakho isesimeni esihle. Ukuqeda isisindo okweqile, lolu hlelo kufanele umphelelisi cardio. Kukhumbule njalo lokhu!

efingqa

Manje ngoba sewuyazi ukuthi indlela yokwakha umuzi wabo ukusebenzisa futhi yini usebenzise ukunciphisa umzimba ekhaya eyolanda ngokuba iprogramme. Khumbula ukuthi sibalo omuhle kuxhomeke ekusebenziseni ngu-50% kuphela, inxenye impumelelo yesibili kungokwalabo umsoco.