Omiswe izinyawo. Bonisa umzimba omiswe

ukugcwala ngokweqile ukhalo imilenze - lokhu kuyinkinga ukuthi siphathelene abesifazane zanamuhla hhayi kuphela, kodwa futhi amadoda abo bonke ubudala. Ukuze kuzuzwe imiphumela emihle kakhulu, wena kudingeka aqunge amandla intando ku isibhakela. Omiswe izinyawo kuhlanganiswe kahle, ukudla okunomsoco kungaholela inhlalakahle kanye nesisindo nokwehlisa phezu kwendawo oyifunayo. Isakhiwo umzimba kufanele kukhethwe for umuntu ngamunye eyedwa.

Ukususa amafutha

inkolelo ethandwa kakhulu ukuthi umlenze kwesisindo kungekho umsebenzi kuphumelela ngaphezu senhliziyo ejwayelekile emaceleni futhi phambili. Lokhu abanye incazelo, kodwa hhayi uma kukhona onamandla amaningi emzimbeni. Ukuze kuqedwe ngempumelelo kubo, kuzodinga umsebenzi, okusho ukunyakaza eyingqabavu ngaphezulu.

Awukwazi nje ukugxila endaweni eyodwa inkinga, kubalulekile ukuqeqesha umzimba wonke. Omiswe izinyawo kumele sihambisane umzimba, esizonika sibalo ezikhangayo.

Umsebenzi main - hhayi kuphela ukunikeza izinyawo zabo look sporty, kodwa futhi ukuqeda anqwabelene okunamafutha izingqimba. umzimba Complex ne efanele futhi ukwenze njalo ukuqaliswa yabo uyonika umphumela omuhle esikhathini esizayo esiseduze.

amakilasi ejwayelekile:

• Ezinsukwini ezintathu ngeviki kufanele anikelwe ukuqeqesha Kardiokompleksy phezu okhalweni nasemilenzeni.
• Enye izinsuku ezimbili kutawudzinga kutsi kwetfulwe ukuqeqeshwa amandla ukuba iphimbo imisipha ukuphumula.

Omiswe of the imilenze nezinqe kusho ngaphandle ukuqeqeshwa futhi ukudla okufanele. Ngaleso sikhathi, uma ukuqeda isisindo okweqile ezindaweni inkinga, zama ukugwema ukudla okunamafutha kanye carbohydrate. Uma ulandela yokudla ikhalori ke umphumela uyoba isheshe kunalokho okulindele.

zone Cardio ngoba hip nasemlenzeni

Ukuze wenze ezidingekayo ukuqeqeshwa eziyinkimbinkimbi indophi kanye yimuphi cardio. Into yokuqala uzodinga ukwenza - ukuba ukuzivocavoca. Imisipha kumele njalo uzilungiselele. Ngemva iyazifudumeza ku Simulator, ungakwazi kakade ukuqala ukweqa intambo. Omiswe izinyawo uyonika umphumela omuhle kuphela uma ngesikhathi umsebenzi oyowunikela zonke engcono esiphezulu.

Kuyini e ukuqeqeshwa:

• Ukwenza intambo ngezinyawo ezimbili kuzuba 100.
• squats 50 (kuqinisa esiswini, ilungisa iphutha, nezinyawo parallel nomunye).
• Thina phindela cardio futhi unike imisipha yakho ukuphumula kancane, enze imizuzu 5 umzimba kuso ngamandla ophansi.
• Enye intambo 100 ukweqa.
• 50 Hlala-ups in the press.

I enhle isikhathi nobude umsebenzi - iphambili ngehora elilodwa. Nokho, uma kunjalo-ke asikwazi overstrained. Qala kancane kancane isikhathi ngasinye. Njengoba ubona, izinyawo omiswe - akulula, ngoba idinga khona amandla kube ngokweminikelo yephasika. Kodwa akekho ethi kuyoba lula.

umzimba ezilula ukuze izinyawo

Ezivamile amandla umzimba nokubakhumbula sikhanyisa amakhandlela ukuletha umphumela omuhle esikhathini esifushane. Kubo badinga bands zenjoloba akhethekile dumbbells enesisindo okungenani 6 kg (nge isikhathi kuyadingeka ukuze usiyise kufika ku-12 kg).

Ngaphambi kokuqhubeka imithwalo amandla, ungakhohlwa ukuthi udinga yokwelula izinyawo zakho. Kahle ukweqa intambo (okungenani 300), noma ukugijima elula imizuzu 10-15. Ngemva Amazing, ungakwazi kakade ukuqala kanye izivivinyo nge dumbbells.

Squat nge dumbbells enesisindo 6-12 kg

Umzimba for umzimba omiswe kufanele kube okukhulu, ikakhulukazi uma kuziwa endabeni yokupha efanele kwamathanga uhlobo. Vele iyalimboza squats nge dumbbells. Ungaqala nge isisindo 6 kg, kancane kancane zandise ke.

Ukuze uqale Hlala-ups, udinga qondanisa emuva yakho bese enhle ukubandakanya esiswini. Qinisekisa ukuthi isithende awunasilinganiso phansi. Squats ukuze kwenziwe kancane kuzuzwe nomphumela omkhulu. Three amasethi izikhathi 12 - option best for saqala ke umfutho luyanda.

Kubalulekile ukuba baphumule phakathi amasethi was hhayi ningi than imizuzwana 30-40.

barbell umzimba

Ngaphambi ukukhulisa bar, qiniseka uthintane Umqeqeshi yakho. Kumelwe ukhethe umthwalo elikhulu, kuye ngokuthi isisindo sakho nobulili. Bese ulandela kancane squats ezandleni zakhe. Lena umsebenzi ngempumelelo kakhulu enikeza amathole umumo efanele.

Ukuzivocavoca "plié"

Yima uqonde ukuze imilenze ehlombe-ububanzi ngaphandle. Izinyawo kufanele akhanyiswe ngaphakathi ngaphandle ukuze amasokisi babefuna bacondze etindzaweni letehlukene. Dumbbells ukugcina iqonde phambili kancane, makehle phansi ibe ezimfushane kuze kwamathanga kuseyinto ngokufana okukhona isikhundla phansi. Bend ukhalo neze engenakwenzeka, ngaphandle kwalokho ezinhle umsebenzi nje ngeke.

Three amasethi 12 ezinikezwa - lena elilungile umthwalo umfutho. Uma uzizwa imisipha kwangaphakathi ukusebenza, kusho ukuthi wenzani.

inani eleqile yemisipha

Isikhathi esining impela, kokubili amadoda nabesifazane lungase lufane imilenze ayiphelele ngenxa yokuthi kule ndawo zanqwabelana imali fat. Isizathu angase alale bemisipha ezinkulu futhi bone esindayo. Iphele izinyawo nezinqulu kuleli cala kumele ibe isethi okhethekile umzimba.

Iphutha Popular - ukwenqaba amandla ukuzivocavoca. Lelisu akulungile ngoba aliholeli nokuncipha ivolumu emilenzeni namathanga.

Udinga ukwenza zonke izivivinyo, okuye engenhla, kodwa ngamandla isikhathi eside nakakhulu. Futhi, ungakhohlwa ukuthi intambo gaphambi. Umugqa ukwenza ubuncane 3-4 ne esingaba umsebenzi umjikelezo bangabeki imizuzwana kungekho ezingaphezu kwezingu-30.

Uma usuqedile, hamba ulale kusofa bese uphumule. Kuyadingeka ukuba silungise umphumela gijima isigamu sehora ngesivinini ophansi.

Okunye umzimba eliphumelelayo omiswe umzimba:

• Ngebhayisikili.
• Rollerblading.

umsoco ofanele

Kubalulekile ukuqonda ukuthi imilenze nezinqe iphele ngoba amantombazane - ukuthi akusi isisindo ukulahlekelwa. Injongo eyinhloko wokuqeda izindawo inkinga fat ongama ngenkathi sigcina yemisipha. Kungenxa yalesi sizathu-ke kubalulekile ukulandela indlela yokudla kanye nokuzivivinya baphuza uketshezi.

Iphele ngoba amantombazane imilenze kumele sihambisane ukwehla ngo ukudla Ukudla aqukethe amafutha kanye carbohydrate ngoba ukukhuthaza ukwakheka amafutha. Khohlwa mayelana nemikhiqizo lulwimi siphelile kanye neminye imikhiqizo eyingozi - ephansi ukusetshenziswa kwabo, ngokushesha iyoletha elamukelekile.

Imenyu usuku kufanele yakhiwe ngendlela yokuthi ubuswa amaprotheni. I samuntu esihle iphekwe inyama (iqukethe amafutha kancane kakhulu), imifino kanye nezithelo, imikhiqizo yobisi (amafutha ongaphakeme). Yidla kakhulu ngendlela ukudla nempilo yemvelo ke ungakwazi ukulisebenzisa ukuze sisheshe omiswe izinyawo uthela izithelo.

amanzi okuphuza

Amanzi ifeza indima ebaluleke kakhulu umzimba womuntu. Njengoba ayaziwa ukuze silondoloze umzimba ophilile usuku lonke Kunconywa ukuba kudle okungenani ezimbili amalitha uketshezi. Futhi uma kuziwa isikhathi ehlobo, noma ngisho nangokwengeziwe.

Omiswe of the imilenze nezinqe amantombazane akazange njalo beze kalula nje ngoba lapho engayitholi encane uketshezi. Umzimba Akukho lutho olusele, futhi nje akazange amandla nomsoco ukwenza izivivinyo. Uma unquma uthole isesimweni wenze ukusebenzisa olunzulu, bese uzama ukudla emini ketshezi ngangokunokwenzeka. amanzi Okuningi udinga baphuze ekuseni kusihlwa - kancane kancane.

Inani lamanzi ngelanga ngesikhathi umzimba nokudla - amalitha amathathu.

izinyawo Omiswe ekhaya

Ukushesha yesimanje yokuphila ngokuvamile ungavumeli ukwenza isikhathi sokuvakashela ejimini. Yini okumele uyenze uma usafuna ukunciphisa umzimba nge ezinqeni nemilenze? Yenza umzimba ekhaya. A esiningi ngeke bathathe kuwe. Kodwa inhlanganisela efanele, ukudla ukulinganisela nokuvivinya umzimba njalo kuzoholela yokuthi ungakwazi pretty masinyane ukufezekisa imiphumela ngempumelelo.

Ukuze uqale ukuqhuba ekhaya, awudingi ukuthenga eqolo umsebenzi imishini. Enough ukuba izingubo ukhululekile kanye mat elula.

Ezinye ukuzilolonga:

• Amanga phezu mat, izandla ezibekwe ngaphansi ezinqeni. Zingaphazamisi cindezela bese uqale ukukhulisa imilenze yakhe njengoba eliphezulu ngangokunokwenzeka (qiniseka ukuthi ugcina umbhalo uziqondise). Lokhu kuba nomphumela omuhle hhayi kuphela ngezinyawo kodwa futhi kuqinisa imisipha nezinye izingxenye zomzimba.
• Iphele ngoba amantombazane imilenze ngeke zizuzise ngaphandle ukuqeqeshwa amandla. Abakwazi ukwenza ngisho ekhaya. Thenga uhlelo dumbbell abavamile, kuqala ukulingana isisindo 6 kg, kube zingandiswa ngokuhamba kwesikhathi. Nge dumbbells ungakwazi kakade enze squats, plie namanye umzimba. Umphumela walokhu uyoba akukho okubi kakhulu ukwedlula ngemva kokuvakashela ejimini.
• Akukho intshisekelo kanye nekhono bachithe imali ukuthenga amacansi, izingubo ezikhethekile eyomsebenzi dumbbells? Ngokuqinisekile unayo intambo gxuma ekhaya. Kuyinto lokhu igobolondo ngokuphepha angabizwa ngokuthi izindlela eziphumelela kakhulu yokulwa nokukhuluphala ngokweqile okhalweni nasemilenzeni. Sabalalisa umthwalo usuku lonke. Ngokwesibonelo, kathathu emini enze kuzuba okungenani 500. Ngokuhamba kwesikhathi, ukwandisa le nombolo. Lapho wena gxuma ngezintambo, ngokushesha uyoba yini umphumela ebonakalayo. Futhi khumbula ukuthi iyiphi ukuqeqeshwa kuyadingeka ukuze ahlale edla ukudla, awukwazi kwenza lutho ngaphandle kwalo.
• Iwusizo jikelele inhlalakahle kanye kwesisindo ezinyaweni ukugijima nsuku zonke. Thatha lesi sifundo imizuzu engu-30 ekuseni noma kusihlwa, futhi imiphumela ongayifinyelela ngisho ngokushesha.
• Uma indlu has ezinamasondo noma ibhayisikili, bese ugijime kungenzeka ukuqeda. Phakathi nalolu hambo imisipha umlenze ukusebenza ngokuzikhandla okukhulu kakhulu, futhi omiswe nje okudingayo. Lapho ukuthi ungakwazi ukukhwela roller skates ku Jabula kakhulu ngezinga ufuna, esihlanganisa ibhizinisi injabulo.

efingqa

Yiqiniso, iphele izinyawo ngesonto - kuba cishe kungenakwenzeka. Kodwa kungakapheli nenyanga kungenzeka ukufeza umphumela oyifunayo. Thatha intando e isibhakela futhi uqale amakilasi njengamanje.

Okudingayo:

• Bhekana nsuku zonke, umsebenzi umfutho njalo ziyanda.
• Yidla amalitha okungenani ezintathu amanzi ngaphandle igesi ngosuku.
• Ungafaki kusukela ekudleni carbohydrate kanye amafutha, kugcizelelwa amaprotheni, izithelo, imifino neminye imikhiqizo yemvelo.

Nge wokusebenza ukuqeqeshwa eziyinkimbinkimbi, zisebenzisa isilinganiso esifanele eziwuketshezi kanye nokudla ngendlela efanele, ungakwazi balahle isisindo okweqile hhayi kuphela imilenze namathanga, kodwa futhi wonke umzimba. Kakade emva kwenyanga Le ndlela yokuphila uyozizwa umzimba ukuxegiselwa kakhulu ngeke zithole ukuma oyifunayo, nemilenze ubukeka ncamashi njengoba Siphuphé njalo ngalokhu.