I-Scheme yokuguqula umshini ehholo nasekhaya. Nathi ukufunda kalula

Ehlobo, ulwandle nolwandle kukhona, ngandlela-thile, imiqondo ehlangene, ukuphoqa amantombazane namantombazane ukuba bakwazi ukukhuphula umzimba wabo. Makube yiyona nhlanhla yezemidlalo, kodwa ngisho nomzimba ojwayelekile ovuthayo udonsela ukunakwa okungaphezu kwesisu esisondezayo kanye nokuphakama okujwayelekile komzimba wakho. Futhi lapha kulesi simo, okusho ukuthi umncintiswano womzimba omuhle, abaningi bayavuma amaphutha amakhulu, uma kungezona umhlaba jikelele, bachitha amahora ekuseni noma kusihlwa, benza izinkulungwane zezintatheli emaphephandabeni, bahlela ukushaywa indlala nezinye izinkolelo. Kulesi sihloko sizozama ukumboza lezi zinkinga ngokujulile ngangokunokwenzeka, ukuze sibonise ukuthi yiluphi uhlelo okufanele lube khona ngokugxilisa umshini wokunyathelisa, ukugijima, ukudlala. Ngeke sidonse "ikati ngemuva komsila", ake siqale!

Ngakho-ke, uhlelo lokugubha ucingo. Mhlawumbe, yilo kuphela iqembu lezinsimba, okulula ukuluphambanisa ngisho nasekhaya, kodwa hhayi ngokuphumelelayo njengokwokuzivocavoca. Futhi lokhu akusikho ngoba azikho izisimangaliso eziyisimangaliso, abaqeqeshi kanye "nomkhathi" okhethekile ekhaya. Into ewukuthi ehholo, ukwenza ama-exercises amaningi (ama-squats, ama-deadlifts, ama- bench presses nabanye) ngokubonakala sengathi kude kakhulu nemisipha ye-press, nguye othola umthwalo wengonyama, ngakho-ke uyaphumelela futhi uthola izikhathi eziningana ngokuphumelelayo. Kodwa-ke, indlu ayibi noma kunjalo. Ama-guys, eqinisweni, ama-cubes afunayo angabonakali ekupheleleni kwawo, kodwa aqinisekisiwe ukuthi unomzimba omncane. Sizobhala izinhlelo ezingu-2 zokuguqula umshini: ekhaya nasekliniki yokuzivocavoca. Zizobe zihluke kakhulu, ngakho-ke sincoma ukuthi ufunde kokubili. Kodwa ekuqaleni, sizokuqeda izinkolelo ezivame ukushaya abantu abaningi: ukwenza izinkulungwane zokuphindaphindiwe, ngeke uthuthukise imisipha yabezindaba, kodwa ngokuphambene - yenza okubi; Ukushayela ucingo olulodwa, ngeke ulahlekelwe isisindo esiswini, ngoba ukunciphisa amaphuzu amafutha akunakwenzeka, futhi amaphesenti angama-90 okubambisana kwakho ekunciphiseni isisindo ukudla.

I-Scheme yokuguqula ucindezela ehholo

Iviki 1-2:

1) Ukuphakamisa imilenze ku-crossbar (enye yezivivinyo ezinzima kunazo zonke) - 3x7.

2) Ukuphakamisa imilenze ukulala - 4x20 (25).

3) Ukuhlanekezela okulula - 3x30 (50).

Liviki 3-4:

1) Ukuphakamisa imilenze ku-crossbar - 5x10.

2) Ukukhuphula i-trunk (elele ebhentshini elithambekele) - 3x30 (50).

3) Ukuhlanekezela okulula - 3x30 (50).

Isonto 5-6:

1) Ukuphakamisa imilenze ku-crossbar - 5x10.

2) Ukuphikisana esihlalweni sobuRoma - 4x25.

3) Ukuguquka kwe-Diagonal ku-block 4x12.

Nayi ithebula lokugubha ucingo. Okulandelayo, wonke umuntu kufanele akhethe ukuzivocavoca "ngokwabo." Okusho ukuthi, ukuzivocavoca okunjalo okunomphumela omuhle kakhulu. Njengomthetho, lapho ukugcina ukudla okunzima (kungenjalo akukwazi ukulamba!) Uhlelo olukhethiwe ngokucophelela nokuqeqeshwa okuhlelekile, ama cubes afanayo (kubo bobabili abafana namantombazane) angaqaphela kakade izinyanga ezingu-2-3 zokuqeqeshwa. Hhayi isikhathi eside kakhulu sokufeza iphupho!

I-Scheme ye-swing cindezela ekhaya

Ngakho-ke, uhlelo lokutadisha ekhaya. Empeleni, ekhaya, awukwazi ukushintsha ukuvivinya umzimba, kodwa ukwandisa umthwalo kuphela.

Iviki 1-2:

1) Ukuhlehla phansi - 3х50.

2) Ukuphakanyiswa kwezandla nezinyawo kanyekanye - 3х10.

3) Ukuzivocavoca "Cuttlefish" - 3х10.

4) Ukuphikisana ne-shin ebhentshini - 3: 15.

Lezi zivivinyo zanele. Emasontweni alandelayo kuya kuma-exercises amathathu wokugcina udinga ukwengeza ukuphindaphinda oku-5, uze ufinyelele ku-30.

Yilokho konke. Le nqubo izokuvumela ukuthi usheshe uphinde ususe kalula imisipha yomshini. Ukuze ukhulise ngokuphindaphindiwe komphumela, kunconywa ukuba wenze ukuhamba kwamanzi / kusihlwa emaminithini angu-20-30 ngezinga elilinganiselwe. Futhi, Yebo, ukudla. Konke okumelwe kulandelwe kuyo kuyancipha ekusetshenzisweni kwama- carbohydrate okusheshayo (amaswidi), amafutha agcwele (amafutha angenayo i-unsaturated, ngokuphambene nalokho, kuyadingeka ukudla), futhi futhi ukwandisa ukungena kwefiber (ikakhulukazi emifinini, kodwa futhi nezithelo ezincane). Inhlanhla!