Imisipha round enkulu izinguquko ejimini noma ekhaya

On ngomzimba omuhle futhi kufanelekile, iphupho zonke ngothi lwawo. Othile iya ejimini, washeshe wahileleka futhi abasebenza nabo, futhi abanye uhleli endaweni eyodwa futhi alinde imiphumela emihle.

Futhi kungaba ekhaya ukugcina umzimba usesimweni esihle. Asikho isidingo akudle, udinga ukuhambisa bese uvula amafutha ku imisipha nokunwebeka. Ngokwesibonelo, amadoda Ungazama kuphazamise emuva. Kuyinto isicubu esikhulu isiyingi. Kuyasiza kukhishwa khona lonke ilunga ehlombe.

Izizathu yokwakha kwemisipha

• Lapho imisipha amaphiko kuthiwa wavuleka indoda izingalo amabutho akhe ukwanda, angakuqeda izinto ezibudisi khulu.
• Ukuba nomzimba imisipha impumuzo, ekuthandeni imibono umuntu uzizwa okuningi, kuba njalo spotlight.
• Catching ngokuqhubekayo ngcono umzimba, kungenzeka ukuqinisa yomgogodla ke, ngoba umdlalo - isiqinisekiso impilo.

Ukuze kwase kunciphe kwaba teres kwemisipha emikhulu, izivivinyo kufanele kukhethwe ngokucophelela. Ngokuyinhloko wagxila kufanele babekhona (esindayo umthwalo ephakamisa). Kuyinto indlela ephumelela kakhulu kukhulunywa. Futhi-ke, ibha ovundlile.

Izivivinyo ejimini

Ukuze teres kwemisipha emikhulu ibilokhu ulele, ejimini - isixazululo ofanele kakhulu. Kuyadingeka ukuba ukhethe simulators block, okuyinto bephoqeleka ukuba basebenze ngezandla. Ngakho wasebenza emuva imisipha. Okuvame kakhulu umsebenzi umshini okuthiwa "butterfly". Uma njalo umatasa ke ngempumuzo emuva imisipha evelele futhi sifana isinambuzane ezinamaphiko. Lapho kudingeka izifundo ukwenza kahle umzimba for Imiphumela ephumelela kakhudlwana. Kungcono ukuba baphendukele ochwepheshe abazi ins kanye nasemigwaqweni ukuze uthole umphumela ephelele.

Amakilasi ekhaya

Uzodinga ukuzivocavoca dumbbell. Ungakhethi igobolondo esikhulu esindayo. I ezinikezwa-bezitshela ukuthi kungcono. Standing phezu imilenze, omunye isandla dumbbell, wesibili abuts kwamadolo (ngoba isimo engaguquki). Girth isandla kufanele kube phezulu, emuva ngqo. Ngakho kukhona umthwalo osindayo. dumbbell okulandelayo ngo esifubeni ezingeni liphuma kancane uwela phansi. Uma umsebenzi ukwenza kakhulu futhi ngokushesha, teres kwemisipha emikhulu izosebenza ngaphansi, okusho ukuthi isikhathi esengeziwe kuyadingeka ukumpompa ke. Ukuphinda lesi sivivinyo kufanele kube izikhathi 20, ke ukwandisa isibalo amasethi (i izimfundamakhwela ziyaye).

Okulandelayo kungukuqonda indlela ekhiphela up the teres imisipha emikhulu futhi usebenzisa ibha ovundlile. Amakilasi emgwaqeni yinzuzo kakhudlwana impilo. Kodwa ungase uprakthize ekhaya, uma kukhona ibhomu.

Ngemva Vis kubha iqala ephakamisa umzimba. Izindololwane okahle kakhulu esandleni. Khona-ke iningi umthwalo ivuliwe imisipha emuva. Uma izandla ezibekwe ubuso, bonke amandla eya biceps futhi triceps. Uma wenza lesi sivivinyo udinga ukuzizwa ukungezwani emuva. Uma wazizwa, ngakho-ke, isicubu esikhulu isiyingi bese okunye ziqala uma ekhankasela, futhi maduzane ngeke esingemnandi.

Isivivinyo esilandelayo ubuye ngempumelelo kakhulu. Kuyadingeka ukuba silungise ingalo okunamathiselwe (ezizibeni). Khona-ke kwemilenze hip bavuke. Okulandelayo udinga ukuze uhambisane emugqeni ovundlile etholakala endaweni besisu. Futhi ukubuyela endaweni yalo, ngaphandle ukwehlisa imilenze. Kumele kukhunjulwe mayelana ukuphefumula lesifanele: donsa lokuqala, ukhipha phezu exhale, donsa phezu ukubuya.

Ngenxa yalokho, ne efanele uqala zikhule teres kwemisipha emikhulu. Ukuzivocavoca kusiza ukuthuthukisa futhi ukhule. Umhlane uguqulwa iqala ukulunguza impumuzo. Kufanele ukuba icabange ke, kudingeka bahlale ukuqeqesha umzimba.

ukudla

Mayelana nokudla ngendlela efanele kufanele ucabange ngaphambi ukuqeqeshwa. Kufanele kube carbohydrate samanje. Kuyinto umthombo oyinhloko wamandla kanye amaprotheni. It yakha kakhulu kwemisipha izicubu, ngaphandle kobukhona imisipha neze ulele imiphumela oyifunayo. imikhiqizo Calorie-consumable, kufanele idlule izinga. Uma umuntu nge isisindo umzimba 65 kuya ku-80 amakhilogremu ngelanga ibusa 1800 kilojoule, ngakho kuyodingeka udle kuze kufinyelele 2100 kilojoule, okungukuthi, inani kilojoule inyuka ngo 18-20% ngoba iqoqo yemisipha. Kodwa lokhu kusekelwe umsebenzi ngokomzimba ukugqanyiswa. Uma nje ukudla hhayi ukwenza, kufike ukukhuluphala umzimba.

Kungafakwa ekudleni amaprotheni izimpushana, awayona ingozi empilweni. Nikeza lemali edingekayo amaprotheni okumsulwa umzimba futhi aqukethe isamba esincane kilojoule, plus konke anamavithamini amaningi nenzuzo, amaminerali ne-fiber enikeza wezokudla.

Ukuphikelela - isihluthulelo sempumelelo

Lapho kukhona ukwakheka komzimba, okokuqala kukhona ukuvuvukala imisipha emva imithwalo olunzulu ngokomzimba. Kuyinto eziyizici umzimba ngamunye. Lapho ukwenza ukuzivocavoca kwezintambo zesivikelo sesifuba imisipha zinwetshwe, bandisa acidosis acid, futhi kungakho ubuhlungu. Akukho lutho olungalungile ngokusho ngezwi isikhathi konke ubuyela evamile.

Manje ulwazi oludingekayo sendlela ekhiphela up the teres kwemisipha emikhulu, futhi lonke emuva. Into esemqoka - ukufeza umgomo ngaphandle kokuma nengxenye ndlela. Ukuze umzimba enhle, embossed ulimi toned, udinga ukuchitha isikhathi esiningi nomzamo omkhulu. Kungase kudingeke ukuba bahlanganyele kwezinyanga ezimbalwa, noma mhlawumbe eminyakeni ezayo, bese nje ngeke bakwazi ukuyeka. Izohlala umkhuba unomzimba omuhle ulimi toned.

Amakilasi kumele kwenziwe njalo. Uma ekhaya, khona-ke udinga ukwenza izivivinyo nsukuzonke, enikeza ukuphumula kanye emasontweni amabili. Uma wenza kanjalo ejimini, udinga ukuhlela ukuvakashelwa. Ngo ngesonto udinga ukuya khona kabili. Pump up imisipha egumbini kuba lula futhi ngokushesha, kodwa ekhaya real. Badinga kuphela ufuna isimo somzimba wakho, lililethe ekupheleleni.