Ukushaja neminye isisu izinhlangothi: iqoqo umzimba, izici kanye nezincomo

Ulahlekelwe isisindo fast ngaphandle ukuzincisha ukudla futhi kwemithi iphupho wonke umuntu enenkinga yangempela ukukhuluphala. Ngakho-ke, akumangalisi ukuthi abaningi balaba bantu unesithakazelo ukushaja ukushiswa fat. Iqiniso ukuthi akuwona wonke umsubathi ilungele ukuqalisa ukusebenza kwabo ukuncipha komzimba ihlele bahlanganyele okusheshayo ukuzivocavoca noma ukuya ejimini.

Umnqopho we kulesi sihloko - ukukhokhiswa neminye esiswini ezinhlangothini. Isethi umzimba, izici kanye nezincomo abaqeqeshi professional kuyosiza umfundi ukuba azi ukusebenza kwe umsebenzi bayoxazulula izinkinga nge ngokweqile.

Inqubo fat evuthayo

Physiology Izifundo kukhona ayibalulekile, ngoba bonke abafundi abaye anquma ukuqeda kilojoule extra, cishe bezazi umzimba emzimbeni womuntu. Kukhona kudingekile kuphela ukuze ungeze ukuthi udinga ukuphoqelela umzimba ukudla amandla kusukela amaseli fat. Ungenza lokhu ngezindlela eziningana:

• ukwandisa izinga lokushisa komzimba okungenani isigamu Celsius degree;
• ukukhulisa ishayela ku-80% we esiphezulu kwenhliziyo;
• ukwenza imisipha ezinkulu emzimbeni ukusebenza.

Ngakho-ke, akumangalisi ukuthi Wabasaqalayo ngokuvamile eyenziwa ukushaja okuhlangene neminye esiswini, namathanga, imilenze nezinqe, okwenziwa ngesivinini. Phela, le misipha ashise esiningi kilojoule.

The main imithetho umsubathi

Noma yimuphi umsebenzi ngokomzimba kudinga umsubathi obuphelele gaphambi. Sikhuluma ofudumele-up imisipha, amalunga nemisipha. Elisha kuzofuneka ukuthi ukulandela imithetho njalo welule futhi kulungele ngaphambi yimuphi umsebenzi. By the way, kungcono ukwenza lokuvivinya umzimba umsebenzi isisindo ukulahlekelwa isisu izinhlangothi. Uhlu kufanele futhi aqukethe futhi kudambe, okuyinto kumele kwenziwe ekupheleni ukuqeqeshwa. Imisipha kudingeka ukuzola emva ukushaja ukubambezela ukushaya kwenhliziyo ukwehlisa abantu imimoya emisipheni.

Ungakhohlwa mayelana inqubo efanele ukubulawa umzimba. Phela, izenzo ezingalungile mfunda-makhwelo futhi umthombo zonke ukulimala. abaqeqeshi Professional ukuncoma hhayi ukuxosha inani umsebenzi kwelinye kweseshini, ninake ikhwalithi yokubandula zabo. Futhi uma sikhuluma ngokukhethekile mayelana nokusebenza kwazo zonke izivivinyo, imithetho ulula:

• esethini ngayinye kufanele okungenani 15-20 ezinikezwa (ngokuvamile, kungcono ukugxila inani eliphezulu - kuze kube izikhathi 40-50);
• ukuqaliswa kwanoma yikuphi ukuqeqeshwa 3-4 amasethi ngayinye imisipha iqembu;
• kwelinye kweseshini, ungasebenza ngaphandle amaqembu abangeqile kwabathathu imisipha.

izinyathelo kuqala

Ukushaja neminye esiswini futhi izinhlangothi compulsorily kuhlanganisa squats. Yebo, izosebenza imilenze emphethweni fat okhalweni zinyamalale. Konke kuchazwe impela nje - iphuzu of kwesisindo alikho. Fat aqoqana ngokulinganayo futhi iphele ngendlela efanayo. Njengoba kushiwo ngaphambili, i-imisipha emikhulu emlenzeni badinga eningi kilojoule ukusebenza, ngakho-sit-ups lapha kuyoba umsebenzi ephumelela kunazo. Yenza lesi sivivinyo akunzima, into esemqoka - ukwenza into elungile:

• emuva ngqo;
• ngesikhathi phindisela squats edlule, Ungaxaki phambili ibele;
• ngamadolo ukuzalela ngaphandle;
• ukuba zihlale phansi kuze kwamathanga kukhona parallel phansi.

Ayikho into elukhuni kule ukuvivinya umzimba akuyona into, futhi bebonke, akucaci ukuthi kungani Wabasaqalayo kakhulu ngakho omubi beqonda squats. Ukuze ukushaja nge isisindo somzimba umsebenzi engcono kakhulu.

Gymnastics ngeke akwenze ngaphandle

Umfundi ngokuqinisekile ujwayelene ekusebenziseni "sikelo". Kunconywa ukwenza zonke izingane kusenesikhathi ungagcina ubudala zasenkulisa. Kuyinto edabukisayo ukuthi abantu abaningi bakholelwa ukuthi njengoba umuntu omdala akudingeki amakilasi enjalo, futhi umane indiva lezi zifundo. Kodwa ukukhokhiswa neminye esiswini, ezinhlangothini, izinqulu nezinqe ngaphandle "sikelo" akunakwenzeka.

Futhi lapha akusiyo bemisipha abathintekayo umsebenzi. Lapha, konke ezithakazelisayo nokunye okuningi - lesi sivivinyo kuthuthukisa igazi ligeleze ngokuhlanganyela hip. Okungukuthi ukuminyana kanye nokuntuleka oxygen le ngxenye yomzimba womuntu kanye amabhlogo ekukhiqizweni kwama-hormone ezibalulekile, obhekene ukulawulwa isitoreji amafutha. Njengoba ungacabanga, lokhu umsebenzi kumele abe khona kuwo eziyinkimbinkimbi yanoma yimuphi athlete luthela, kungakhathaliseki ubudala nobulili.

umzimba static

Abagijimi abangochwepheshe zihlale sengqondo esingaqondile ukuze imisebenzi lapho azikho ezinyakazayo ashukumisayo. Kuyaqondakala ukuthi yimuphi umsebenzi static kunzima umzimba futhi kudinga ukuzikhandla kakhulu namandla. Bodybuilders bathi ngqo - ezishile static hhayi kuphela amafutha kodwa futhi imisipha.

Nokho, kubantu abaningi abafuna balahle kilojoule extra, imisipha nokugcinwa ayihambi phambili ohlwini. abasubathi abaningi abasha bakholelwa ukuthi kuqala udinga ulahlekelwe isisindo bese sikwazi ukucabanga ngokuthi yini sibalo amahle imisipha. Ukuba nengqondo kwale, ngakho ukukhokhiswa neminye esiswini, ezinhlangothini nasemilenzeni ngempela kuhlanganisa umzimba static.

A izipesheli ambalwa ehloniphekile

Okokuqala, in the ezahlukene imisebenzi abaqeqeshi professional njalo benza umsebenzi ngokuthi "strip". Yebo, kunzima futhi esingesihle, yebo, kubuhlungu kakhulu ukwenza, kodwa wayibhinca kuyisihluthulelo sempumelelo noma yimuphi umuntu uye wanquma ngokushesha ukuqeda fat ngokweqile.

Awudingi ukuphoqelela umzimba wakho nale umsebenzi. Lapha yilapho kudingeka senze konke igxathu negxathu. Kungcono ukuqala nge imizuzwana embalwa, okwandisa usuku nosuku, isikhathi ukwenza elinikeziwe body Workout. Lena umsebenzi omkhulu esibandakanya ukukhokhiswa neminye esiswini ezinhlangothini. Izibuyekezo unciphile abasubathi kuphela uhlobo omuhle ekusebenziseni ekusetshenzisweni "strip" kuyithuluzi lokusakaza kwesisindo.

inkinga spin

Bonke abantu ukhuluphele ingenye nkinga - ubuhlungu ziphikelele yomgogodla. Yebo, isisindo ezinkulu sinzima kakhulu kule akwazi ukugcina intervertebral. Kukhona isikhathi sokucabanga hhayi kuphela ngokuqedwa fat ngokweqile, kodwa futhi mayelana nokuthuthukiswa imisipha emuva. Ngokwemvelo, sizokwenza ukushaja for isisu neminye. A core iqoqo ukuqeqeshwa kufanele lifake nemithambeka. Yebo, umzimba evamile encike phambili, emuva futhi emaceleni. Futhi uma usaqala ecabanga kulula, wayeshaye phansi kakhulu.

Kulula bend kungaba izikhathi elilodwa noma amabili, kodwa musa siyibhidlize ezinikezwa ezimbalwa (izikhathi 15-20) kwabaningi eziyinkinga. Into esemqoka - ukuqaliswa esihleliwe ukukhokhisa, umphumela ngeke ulinde isikhathi eside.

Assistants for the saqala

Ukushaja neminye esiswini futhi izinhlangothi kungaba kwenziwe hhayi kuphela isisindo ayo. Encwadini simulators enkulu ngokwanele ezemidlalo kanye amagobolondo ezivumela Wabasaqalayo ngokushesha balahle yamafutha amaningi emzimbeni. Okokuqala, sikhuluma kufakwe epulasitikini ngokuthi "ISIGODI-ayindilinga". Ukushaja kuye ukwenza kangcono ngokushesha ngemuva ovukayo esiswini esingenalutho. Kuyinto lokhu Simulator amandla is hhayi aqabula umzimba ngenkuthalo ukusebenzisa kilojoule.

Ithuluzi lesibili liyisimiso nomsubathi - a gripper. Ngaphandle kwale isithuthukisi ayenzi iyiphi ukushaja eyodwa. abasubathi abaningi abaqeqeshiwe weluleka hhayi reinvent umsebenzi, futhi ukusizakala amathiphu ukuthi kukhona kuleli bhukwana eliza kunika simulators.

Kubi-proven enjoloba band ukumelana. Yebo, kudinga amanye ukujwayelana futhi afunde ukulawula amandla adonsela phansi. Kodwa ngemva kokuba isivivinyo futhi nephutha elalenziwa yinoma umsubathi uzovuma ukuthi ngaphandle lo myalo-accessory akunakwenzeka.

Ekuphetheni

Yebo, ukushaja neminye esiswini ezinhlangothini - lesi akusona ukuqeqeshwa okwejwayelekile, enganikeza odokotela noma izazi. Lena isethi ephelele umzimba, okuyinto bayindlala emakamelweni umsebenzi nobungqabavu. Futhi akufanele sidebeselele ke, ngoba uhlu umzimba isikhathi eside isidlulile approbation futhi obonwa zonke abaqeqeshi. Into esemqoka - imishini ukusebenza bomsebenzi kakhulu ukukhokhiswa. Okuwukuphela kwendlela yokuthola imiphumela.