Ukuqeqesha amandla ukushiswa fat. Amahlelo ukuqeqeshwa kwabesilisa nabesifazane

Okwamanje eRussia inkinga yokwentuleka kakhulu isisindo okweqile. Abantu abaningi ngephutha bacabange ukuthi lokhu yikona negative kuthinta ukubukeka kuphela. Eqinisweni, ngenxa eliphezulu umzimba mass index, ithuthukiswe isifo esibi kakhulu: sikashukela, unhlangothi, isifo sokulahlekelwa igazi nokuningi. Zikhona izindlela eziningi ukuze ayibulale ezikhona ngokweqile. Ngokombono ochwepheshe abanolwazi, ephumelela kunazo sazo ukuqeqeshwa amandla ukuze ashise amanoni.

Kunezici eziningana, ingqondo ukuvela isisindo okweqile

Ngaphambi sikhuluma kanjani ukuhlela yoga umzimba ekhaya, udinga ukuthi ucabange ngalokhu lapho enza into ezimbi ezifana namafutha omzimba. Kungase kube ngenxa yezizathu eziningana:

• Isici sokuqala futhi ezisobala kakhulu - kuyinto ukusetshenziswa ukudla okungalungile. Abathandi sweet, ukudla okusheshayo, ukudla okuthosiwe, ubhiya namanzi carbonated basengozini ukuthenga ukukhuluphala.
• umsebenzi okuphansi. Abantu abaningi uthole amafutha ngenxa yomsebenzi sedentary nendlela yokuphila ngokuncane asebenzayo.
• Esinye isici - kungcono ukucindezeleka, okwaba nomthelela ukubukeka.

Ngaphezu kwalokho, kukhona izizathu zempilo: ukwehluleka hormone noma umzimba ongaphilile. Lapho Kilos esengeziwe kufanele athathe isinyathelo ekuseni, inqobo nje uma le nkinga yaba yimbangela yokukhuluphala. Indlela ephumelela kakhulu futhi esheshayo - ukwakha isimiso sokuqeqeshwa amandla ukuze ashise amanoni. Ungakwenza ngokwakho noma ukufuna usizo ngomfundisi abanolwazi.

nemiqondo eyisisekelo ukuqeqeshwa amandla

Kuyini ukuqeqeshwa amandla ukuze ashise amanoni? Kuyinto eziyinkimbinkimbi umzimba okukhulu, okuhloswe ngaso Oqondisa izibalo nganoma iyiphi yalendawo. Abesifazane abaningi sidebeselele balo bakholelwa ukuthi imisipha eqolo ukwenza ngobudoda umzimba. Empeleni, kuze kube kuwo. Uma kwenziwe ngendlela efanele, ungathola amafomu ngempela nenhle.

Ngaphezu kwalokho, lezi umzimba ube nomthelela omuhle isimo sezempilo: beqinisa nohlaka lwamathambo, ukwenza amalunga omzimba eziqinile ngaphezulu, futhi inhliziyo namandla. Ingakapheli inyanga zokuvivinya umzimba njalo abantu baqala ukuqaphela ukuthi kade lingaphansi ukhathele, kangcono ukubhekana ngokuphumelelayo umsebenzi othile futhi ungazizwa buthaka emva namalanga. Lezi umzimba futhi ukukhiqiza ama-hormone injabulo. Mhlawumbe kungenxa yalesi sizathu ukuthi bonke abasubathi bangabantu abajabule futhi uyazethemba?

Ukuqeqesha amandla ehholo kusekelwe umzimba nge umthwalo ezengeziwe: dumbbells, barbells, cuffs, isihlabathi amabhola, amadiski nabanye abaningi. Uma wayefisa, mibandela kungadalwa ekhaya. Ukuze wenze lokhu, yenza noma yiziphi wagxila lobalulekile: ibhodlela lamanzi, elisindayo yensimbi into, njll Uma wayefisa, ungakwazi ukuthenga isisetshenziswa esitolo kwezemidlalo ...

Ukulungiselela ukuqeqeshwa amandla

Ngaphambi kokuba uqale ukwenza i-yoga umzimba ekhaya noma endlini, kudingeka alungiselele kahle:

• Into yokuqala okumele uyenze - ukuvakashela owelapha. Uyosinika isiqondiso novivinyo ezidingekayo futhi icubungulisise ukuhlola isimo sempilo. Emuva kokuhlolwa kwakhe ukukhipha isinqumo: noma isiguli liyakwazi ukuhlanganyela kulo mdlalo.
• Okulandelayo ukuthenga izingubo ukhululekile ukuze akusho sivimbele ukuqhubekela. ngokukhethekile kufanele kukhokhelwe i izicathulo elula futhi zikhululekile.
• Uma ukuqeqeshwa kuyokwenzeka egumbini, kufanele Thenga kakhulu hhayi kuphela imishini ezidingekayo, kodwa futhi umata iraba ngalo kuyoba elula ukwenza umsebenzi.
• Umthwalo kufanele landa kancane kancane. Okokuqala, kufanele sithathe dumbbells ukukhanya kakhulu ke ungakwazi kancane kancane ukwandisa isisindo futhi ukushintshela ku nezinye izinto zokusebenza.
• Phakathi umsebenzi kufanele ulalele isimo sempilo yakhe, uma kwaba ukungakhululeki, ukuhlanza noma umuzwa isiyezi, amakilasi kumele kume ngokushesha.

Ngaphambi ukuqeqeshwa udinga ukulungisa ibhodlela elincane lamanzi kanye ithawula elincane. It is ibuye Kunconywa ukulungiselela uhlu iculo lisebenza oyokwenza ukuqeqeshwa fun ngisho nangokwengeziwe. 2 amahora ngaphambi amaseshini akudingeki.

umsebenzi ukuhlela

Advance kufanele ukulungiselela uhlelo ukuqeqeshwa amandla. Akukona ngempela ubheke ingcweti onekhono. Uma wayefisa, ungakwenza ngokwakho. Kubalulekile ukuba banake imithetho embalwa eyisisekelo:

• Isikhathi umsebenzi kumele abe phakathi nemizuzu engu-45 kuya ku-1 ihora.
• Ngemva uchungechunge umzimba ngamunye udinga ukwenza ikhefu kancane, imizuzu 1-2 kwanele. Ngalesi sikhathi, ungakwazi nithintithe nemilenze, baphuze ungiphuzise amanzi futhi kujwayeleke ukuphefumula.
• Ochwepheshe batusa ukukhetha isikhathi kusukela 15.00 kuya 18,00, esikhathini asebenzayo amafutha inqubo ukushiswa uya.
• Udinga ukuba banake lo mdlalo okungenani kabili ngesonto, ngaphandle kwalokho wonke umsebenzi kuyoba yize.
• Kusukela zonke ezihlukahlukene umzimba ukukhetha ofanele kakhulu ngokwabo. Kuwufanele ukugxila onjani endaweni okudingeka usebenzele ngokwezinga elikhulu.
• Kube sekulandela ukusabalala eziyinkimbinkimbi zalezi umzimba emini. Kancane kancane, isidingo ukwandisa kushuba inani izindlela.
• Ukuze kube lula, udinga ukwakha ikhalenda ezimibalabala, okuyilona elidingekayo ukuze upende imininingwane yomsebenzi ngamunye. Ungakwazi sihlanganise eziningana ukusebenzisa ezahlukene. Ngokwesibonelo, kanye ngesonto ukugxila imisipha yakho besisu, futhi bachitha ukuqeqeshwa okubuyisela ngokuzayo.

Ukuqeqesha amandla ngoba amantombazane kufanele kuzosungulwa elula ngomzuzu-10, kuzokwenza umzimba ezicashile, nenhle futhi nivumelane nezimo.

Ukuqeqeshwa wonke umzimba

Kukhona ezinye izivivinyo ngempumelelo ukulungiswa zokuqeqesha ezihlose evutha amafutha kuwo wonke umzimba. Ngenxa ngezidingo zabo izikhathi ezimbalwa ukuthi isebenze ngokushesha kwenhliziyo, igazi ngeke aluka kangcono, ngenxa okuzokwenza ngashisa zonke fat ongama.

1. Kufanele uqale ukusebenzisa kuyo leyo ndawo. Kufanele uqale nge ukukhanya elifudumele-up, kancane kancane kwengezwa ijubane. Amadolo ngesikhathi esifanayo esikudinga ngempela ukuze uphakamise ethangeni. Lesi senzo kuyadingeka ukuze afeze imizuzu okungenani 5.
2. Uma umzimba sekuqala ukufudumala, ungaqala ukwenza ukuqeqeshwa amandla. Amadolo akufanele igqoke cuffs esindayo. Okulandelayo udinga ukwenza ezimfushane ezijulile, imilenze ukusakaza abaningi ngangokunokwenzeka. Kule isikhundla, kutuswa ukwenza gxuma, ngokujoyina izinyawo.
3. Manje umzimba okusadingeka kulungele ngangokunokwenzeka. Ukuze wenze lokhu, thatha ukugcizelela elele phansi aphosekile ukuqala yanjalo ukudonsa amadolo akho esifubeni sakho.
4. Ungabese ukuphinda ezimfushane, kodwa ngaphandle imikhono nge dumbbells ezandleni zakhe.
5. Inkulumo eyalandela enesihloko esithi yokuqeqeshwa - Jump phezu isithiyo. Udinga nibeke izinyawo zenu phambi iyiphi into futhi sizame ukunqoba lesi sithiyo kushiwo ngejubane ngamandla.
6. Kufanele banakekele izandla, imisipha emuva kanye nabezindaba. Sidinga ukuthatha dumbbell ezimbili ngesandla futhi enze ephakamisa izandla phezulu. Leli akulona slouch, kubalulekile ukuba qinisa esiswini nezinqe ukudonsela.

isisindo ukuqeqeshwa isikhathi kufanele kube okungenani imizuzu engu-45. Le nkathi kwanele ashise amanoni zomzimba uqalise. Okokuqala ngokwanele 8 rep umzimba ngamunye kufanele kancane kancane ukwandisa leli nani ukuze 3 amasethi 10 ezinikezwa.

okhalweni ukulungiswa

Abesifazane abaningi abazi ukuthi ebhekene nenkinga enjalo, njengoba "izindlebe 'phezu okhalweni. Ngakho, sebeqala ukhathazeke umbuzo kanjani ukususa esiswini kanye okhalweni. Bonisa kufanele kwenziwe ngesivinini, ngaphandle kwalokho umphumela oyifunayo abayifunayo. Womathathu yezindlela eziphumelela kakhulu ungakwazi ukuhlonza indlela yokwenza okhalweni mncane nenhle:

1. Zonke izinhlobo ukusonta. Kuyadingeka ukuba abeke izandla phezu kwekhanda lakhe futhi ngokushesha uphendukisa umzimba bacondze etindzaweni letehlukene. Ungenza nabo ngenkathi mile fofobala noma ngisho elele phansi.
2. Nyakazisa (phambili, kusukela kwesobunxele, kwesokudla) ne umthwalo ezengeziwe. Kungcono esisebenzisa njengophawu dumbbell. Uma imishini enjalo ingekho, kungenzeka ukusonta a tourniquet e ithawula futhi uyibambe phezu kwekhanda lakho phakathi nalo msebenzi. Hands kufanele kube ngokuqinile ngqo.
3. It is ibuye Kunconywa ukuthenga ukugoqa esindayo futhi ijikise ngosuku imizuzu 30.

ukuqeqeshwa okunjalo wesifunda abesifazane kufanele kulekelelwa iyazifudumeza umzimba. Njengoba singasebenza ukweqa indawo noma ukugijima. Ngemva kwawo, wonke eziyinkimbinkimbi kungaba liphindwe. Ngemva kokusebenza kwabo igazi iqala aluka ngokushesha kusuka ukusebenzisa kuyoba usizo kakhulu. Abantu abakhathazeke ngokuba indlela ukususa amanoni umzimba besisu, azi ukuthi angasilawula kanjani ukwenza strip. Lokhu kudinga imizuzu embalwa ukuba ame-ups, esekelwe ezandleni nasezinyaweni. Nge wokusebenza we ngalé kwalo kuzosuswa kakhulu some.

Indlela ukuqeda belly fat

abafundisi abangomakad 'ebona manje ngeke wazi ngokuzibonela mayelana nendlela ukususa esiswini kanye okhalweni. Bonisa ne isisindo eyengeziwe kuyoba ngokulinganayo ngempumelelo kokubili amadoda nabesifazane. Ukuze wenze lokhu, yenza lokhu okulandelayo:

1. Thatha dumbbells uyolala nabo phansi ukuze izinyawo nezandla zakhe abangu eyeluliweyo. Okulandelayo udinga ukwenza izindlu ukuvelela ukuxhuma ibhulashi ngezinyawo. I replays kuyoba ngokushesha, ngcono umphumela.
2. Ungakwazi ngokuvamile ukulanda cindezela, konke esasikwenza ukukwenza, kodwa ikhanda futhi kufanele nigcine traction owengeziwe.
3. Bala esiswini sakho aphansi kuzovumela ukwanda imilenze. Iqakala kumele isisindo efanayo cuffs.
4. Ngempumelelo nazo Nyakazisa phambili phezu bar. Ngemuva lokhu kumele kube ngokuqinile ngqo. Kumele ukuhambisa umzimba phansi kuze kuze kube parallel phansi, ngemva kwalokho ungakwazi ubuyele isikhundla ukuqala.
5. Indlela enhle ukususa emphethweni ngokweqile - ukwenza double umzimba besisu, ephakamisela umzimba enhla nomhlane nasezithweni ngesikhathi esifanayo.

Lena indawo Kilos extra kuthiwa imali ngokushesha kunokuba kwezinye izingxenye zomzimba. Ngakho-ke, umbuzo onjalo nezokusigcoba indlela ukususa amanoni esiswini. Bonisa kufanele kwenziwe njalo, katsatfu ngeliviki. Kuphela kuleli cala ungabona imiphumela ebonakalayo.

ISIBONELO ukuqeqeshwa amandla abesifazane

Ngokumangalisayo, kwaba wobulili bubuhle ngezinga elikhulu lwesintu ecabanga amandla ukuzivocavoca. Kukhona ukuqeqeshwa ngempumelelo wesifunda abesifazane, okuyinto ngokushesha uzobangenisa sibalo isesimweni ephelele.

1. Into yokuqala okumele uyenze olunzulu elifudumele-up, ukusebenza zonke izingxenye zomzimba wakho kusukela ekhanda kuye ozwaneni. Thatha le ukuqeqeshwa udinga imizuzu okungenani 20.
2. Ngokulandelayo, kudingeka senze ezintathu amasethi squats ne jumping phandle. Kufanele enye phakathi umzimba ngokwenza nabo izimpahla futhi ngaphandle kwalo. Njengoba kungase kube inkinga eyengeziwe ingasetshenziswa dumbbells noma cuff.
3. Okwesibili umzimba ngempumelelo - lunges. Kusukela kokuqala isikhundla "ukuma" ukwenza ngithuthuke futhi agobe phambi amadolo esokuba 90 degrees.
4. I ewusizo kunazo ingxenye ukuqeqeshwa umhlane - lokhu ukunxanela. Leli bhokisi kufanele ibheke phambili ngesikhathi esifanayo kufanele kube njengoba ngqo ngangokunokwenzeka. Esandleni ngamunye, udinga ukuthatha dumbbell futhi yanjalo ukudonsa futhi aphume esifubeni sakhe.
5. Ungase futhi wenze umsebenzi ofanayo, ukuthatha izandla zakhe emaceleni.

Lokhu kuqeqeshwa amandla ukushiswa fat akufanele kwenziwe ngesivinini. Ngasinye somzimba kufanele ngaleyo ndlela.

ISIBONELO ukuqeqeshwa amandla ngoba amadoda

Injongo eyinhloko ukudlala imidlalo abameleli nengxenye enamandla lwesintu - yokufuna izibalo impumuzo. Ukuze kuzuzwe lokhu impumelelo kungenzeka futhi ekhaya, ukwenza ezinye umzimba ezilula okungenani izikhathi ezintathu ngesonto.

1. Ngaphambi kokuqala ukuqeqeshwa udinga ukukhulisa umzimba zishise, ukwenza Amazing encane.
2. Yenza izandla amahle, futhi emuva ngisho ukusiza ukudonsa wonke intandokazi yakho. Kubalulekile ukugcina emuva lakho eliphansi. Imilenze ngesikhathi esifanayo akufanele uthinte phansi.
3. Push-ups ziwusizo lonke umzimba.
4. Amandla ephumelela kunazo obonisa - induku saliphosa emthambekeni. Imilenze ngesikhathi esifanayo kumelwe ibekwe ehlombe-ububanzi ngaphandle futhi emuva yakha umugqa oqondile elekhanda. Unikela ibha ngobumnene ukugoba futhi qondanisa igebe eliphakathi ngokuhlanganyela ehlombe indololwane okufanele kuqonde.
5. Squat nge barbell noma dumbbells kuhilela zonke izingxenye zomzimba. Uma ulifunda njalo, ungakwazi aqhele, cindezela, imilenze, izibunu nezingalo.

Ngoba abantu ukuqeqeshwa okunjalo kungase kuhlale isikhathi eside kunokuba abantu besifazane. Isikhathi sokuphumula kufanele kube kusuka imizuzu 50 kuya ku-90. Beginners Kunconywa uqale abaqhuba ngaphandle umthwalo bese ungakwazi kancane kancane ukwandisa ke.

isifundo plan isisindo ukulahleka

Uma iwumgomo oyinhloko umsebenzi - ukunciphisa umzimba, hhayi ukwakha imisipha, khona-ke ungakwazi ukwenza umsebenzi elula kwi schedule elandelayo:

• UMsombuluko - generalized ukuqeqeshwa. Kufanele zihlanganisa squats, umzimba besisu, dumbbell lift futhi, yebo, zonke ibha zakho ozithandayo. Isibalo ezinikezwa - kasi- 8.
• ULwesithathu - yokulungiswa ingxenye engaphezulu kuphela yomzimba. Kuwufanele ugcizelele push-ups, zisonta, eguqa, cindezela Amazing. Hlukanisa lonke Amazing phezu izindlela ezintathu, ukwenza ama-rep 12 ngamunye wabo.
• ULwesihlanu - yokulungiswa nengezansi lomzimba. Ukuqeqeshwa kufanele libe squats, lunges kanye kuzuba.

Ngemuva kweseshini kufanele kube umuzwa esivuthayo ukukhanya kusifunda ngasinye nekuchazwa, lokhu kusikisela ukuthi imisipha abathintekayo.

Ubuhlungu phakathi nokuqeqeshwa amandla

Beginner futhi umsubathi abanolwazi bangase babe emizweni ezibuhlungu ngokuvamile ngosuku lwesibili ngemva i Amazing asebenzayo. Ungesabi, kuba ngokuphelele mkhuba evamile okusikhumbuza ukuthi ukuqeqeshwa ayizange lidlule ngeze. Kususe, ungenza kancane esisuka, cwilisa ngamanzi afudumele ne uLwandle Lukasawoti noma wagcoba ngamunye endaweni massage ibhulashi. Uma ubuhlungu bengasenakubekezela, ungasebenzisa iyazifudumeza wamafutha noma ubuhlungu imithi (isib, "akukho-silos"). Kubalulekile, ngisho nalapho emizweni ezingemnandi qhubeka uqeqesha, ukuze imisipha kancane kancane siqale ukujwayela umthwalo.

Izici ukudla nokuphuza umbuso

Uma ngabe injongo eyinhloko ukuqeqeshwa isisindo nokulahlekelwa amafutha - ulahlekelwe isisindo, kufanele ngaphandle kusukela ekudleni kwazo zonke imikhiqizo eyingozi, ne Ukugcizelelwa imikhiqizo yobisi, inyama okuphekwe, inhlanzi, imifino nezithelo ezintsha.

Abantu abafisa ukwandisa yemisipha, kumelwe athathe amavithamini extra, okuhlanganisa leucine, amaprotheni glutamine.

amanzi Pure kumele udle emqulwini ka 2 amalitha ngosuku.

mayelana kilojoule

Kuyinto ngempumelelo kakhulu ukuqeqeshwa amandla. Zingaki kilojoule ungafaka ehoreni elilodwa uhlobo enjalo emzimbeni? imicabango yabantu Isazi diverged isikhathi eside, kodwa bakwazi ukuyeka ngesikhathi sibalo kilojoule ngehora 250 500! Kuyaphawuleka ukuthi kuphela ngosuku umuntu ibusa okunama-kilojoule angu 1,200.

Ukuqeqesha amandla - lena indlela ephumelela kakhulu ezizoqinisa umzimba, balahle wazonda amakhilogremu extra futhi enhle imisipha futha. Kubalulekile ukwenza zonke izivivinyo ngendlela efanele futhi njalo. Kuphela kulesi simo umphumela akuyona eside ukulinda!