Indlela ukunciphisa umzimba ejimini? Ukukhethwa abaqeqeshi kanye iprogramme

Abaningi bethu okungenani kanye empilweni yakho ukuqonda abakudingayo ukuba ulahlekelwe isisindo. Futhi wonke umuntu ekufaka la mazwi incazelo yakhe siqu. Ukuze umuntu oyedwa iyona inkomba avelele esikalini, ngoba elinye kubalulekile ukuba okwaziyo futhi encane, eyesithathu ufuna ukususa amayintshi extra izindawo inkinga kuphela, nokunye. Into efika kuqala engqondweni umuntu ofisa ukuba ulahlekelwe isisindo - kuba ukudla. Namuhla kukhona indlela yokudla ehambisana nempilo eziningi ezahlukene okuhloswe ngazo evutha amafutha, kodwa ayizwakali ngaphandle umsebenzi.

Ukuze abantu abayidingayo ukunciphisa umzimba kancane kuphela futhi alethe umzimba ithoni, ngokwanele lezi izinhlobo umzimba, efana nokuhamba, ukubhukuda, wamabhayisikili, egijima njalo njalo. Inketho kube kuhle ukuba umuntu yesimanje njalo elalihlala le-treadmill ukunciphisa umzimba. Izibuyekezo abonisa ukuthi le Simulator eside ziphumelela ivumela ukugcina umzimba isesimeni esihle nokulawula isisindo. Nokho, labo ufuna ukunciphisa umzimba kakhulu futhi ngokushesha, ukuya ejimini. Izinqubo okumelwe kusetshenziswe umsebenzi lapha sina. Lokho bonke kwakungenjongo yokuba, badinga zenziwe beqondiswa ngomfundisi abanolwazi. Namuhla sizofunda indlela ukunciphisa umzimba ejimini, futhi sibheke abanye ukusebenzisa ejwayelekile.

Ukuqala izinsuku: izici eziyinhloko

Izincwajana zemininingwane, okungenani ekuqaleni, kuyinto beqondiswa umfundisi okhokhelwayo. Iqiniso ukuthi umsebenzi kubaluleke kakhulu inqubo efanele. Uma wenza umsebenzi ngendlela efanele, ngeke kuphumelele. Ngaphezu kwalokho, abanye abakwazi ukufunda indlela ubuciko motion kudala ingozi yokulimala kabi, ngoba cishe zonke izivivinyo kwenziwe nge izinsimbi.

Njengoba amakilasi ungabi namahloni ukubuza amagama abaqeqeshi ejimini, indlela yabo ukusetshenziswa, kanye nokuphepha. Bonke lapho bajabula zifiki esisodwa. ngoba ukuqeqeshwa izingubo kufanele kube ukhululekile, ukuze akusho sivimbele ukuqhubekela. Kunconywa ukuba makudle zemvelo, Indwangu esiwuhogelayo. izindwangu zokwenziwa okuyizinto emoyeni permeable kabi, dala ukungakhululeki, ikakhulukazi phakathi ukuqeqeshwa okukhulu.

Udinga ukuzibandakanya ngokukhalipha, ngaphandle ngokweqile. ukukhathala ngokweqile igcwele imisipha microtrauma, ngakho abakuvumeli. Wabasaqalayo kuzokusiza ukubhekana ngokwanele imizuzu 45-60 katsatfu ngeliviki. Ungakwazi ukuqeqesha nsuku zonke futhi, okubaluleke kakhulu, ukuba imisipha iqembu elifanayo ayisetshenziselwa ukulayishwa ngezinsuku ezimbili ezilandelanayo. Kungenjalo, imisipha ngeke naso isikhathi sokusukuma.

Ukudweba up uhlelo ukuqeqeshwa

Ngaphambi kokuya ejimini ukunciphisa umzimba, kudingeka wenze isimiso sesifundo somuntu ecacile. Ukuphishekela ukuthuthukiswa yayo, kubalulekile ukuba acabangele ukuthi babuyele ngokugcwele imisipha ngemuva ukuqeqeshwa okukhulu kuthatha ngesonto ngokwesilinganiso. umthwalo nsuku zonke imisipha iqembu elifanayo akwenzi mqondo kusukela umbono of kwesisindo, futhi kusukela iphuzu Ngenxa yempilo. Yiqiniso, ukuqeqesha kanye ngesonto kuyinto ayizwakali. The best kuyinto esimisweni lapho imisipha zihlukaniswe ngezigaba ezimbili, isigaba imisipha ethize ebandakanyeke ngosuku, futhi ukusebenzisa aphethwe izinsuku 5 ngesonto. Ngenxa yalokho, bonke amaqembu imisipha uthembela ngezinsuku elandelanayo ezintathu (2 izinsuku off futhi usuku olulodwa, unamathele okukhipha lapho akusebenzanga). Ngezinye izikhathi imisipha zihlukaniswe ngezigaba ezintathu. Zombili lezi zindlela ukunikeza imisipha isikhathi sokuphumula, kodwa ungakuvumeli umzimba ulahlekelwe ithoni. Uma ungakwazi ukuqeqesha izinsuku ezinhlanu futhi ezintathu kuyoba okwanele, okungenani ekuqaleni.

Njengoba asebenzelana ngayo lwezikhathi kufanele ukusabalalisa izicubu izinsuku ezimbili noma ezintathu. Kunconywa ukuba kuvelwe amaqembu okungenani ezintathu imisipha ngesikhathi ngasinye. Kuyinto efiselekayo ukuhlanganisa amaqembu ezinkulu nezincane. Okubaluleke kakhulu, kubalulekile ukuba sicabangele kulokhu iqiniso lokuthi kukhona imisipha ezisiza emsebenzini nomunye, futhi kukhona imisipha abantu abamelene nani. Ngokwesibonelo, e ebhentshini cindezela, okuyinto umsebenzi ezinkulu ukuqeqesha esifubeni, triceps futhi zisetshenziswa kuyinto ehlombe yesibili. Ngakho-ke, kungcono ukuqeqesha lezi amaqembu kwemisipha ngosuku olulodwa. Uma namuhla zifezeke esifubeni, triceps futhi kusasa, lona wamuva ngeke aphumule.

Kumele kukhunjulwe ukuthi imisipha iqembu siqukethe neminye iminyango eminingana / imishayo (ngaleso sikhathi, kukhona iqembu). UMnyango ngamunye ngokuvamile wasebenza out of a ukuguqulwa esithile esisodwa umsebenzi. izinguquko ezincane ifomu, isibonelo, isiqu enyakazayo noma ngokushintshana emabhulashini eyithumela umthwalo walo kwezinye uvumelanise.

Ukuvivinya ngayinye kwenziwa 2-4 indlela, phakathi okuyinto edinga ukuphumula imizuzu emi-5. Ukuze ezitolo amafutha babeshiswa ngokujulile, kubalulekile ukuba kancane kancane ukwandisa isisindo projectiles. Bonisa ukuncipha ngenxa yabesilisa ejimini, musa ihluke zabesifazane. Umehluko itholakala ezingeni yokucindezeleka Ukugcizelelwa nezinye izindawo inkinga. Uhlelo for girls in the gym ngokuvamile kuhilela isifundo asebenzayo imilenze, izibunu nesisu, kuyilapho amadoda sinake kancane emzimbeni ephansi.

ukudla

Ukuphendula umbuzo sendlela ukunciphisa umzimba ngokushesha, wahlanganyela ejimini, abafundisi abaningi ongenalwazi kungaba luleka ukudla kancane. Lena indlela engalungile. umzimba kokuba nzima self umqondo Uhlelo lwethu has a uhlawula isisindo umsebenzi. Uma umsebenzi Ukwakha-up ngokomzimba kukhona ukuntula izakhi, umzimba ingena self-ukulondolozwa imodi bese uthumela zonke izinto zibe sebuthweni lezokuvikela amafutha, uma ukusebenzisa iDemo futhi. Ngakho-ke, ukudla ngesikhathi sokuqeqeshwa kufanele kuphelele. Yiqiniso, akufanele udla kakhulu, futhi. Kufanele kudle mayelana 350 amagremu ukudla njalo emahoreni 4.

Nokho, ukudla evamile namanje kuncike izinguquko ezithile. Ukusetshenziswa confectionery imikhiqizo ebhikawozi umkhawulo ezifiselekayo. Futhi, ukugwema emi entendeni namafutha transgenic. Basuke kabi amuncwa wumzimba futhi udale uncalled isikebhe sizinze amafutha, ukuqeda okuyinto akulula. It is ibuye Kunconywa ukuba banake index glycemic ukudla. It kuhle kumele singeqi 50. yokudla komuntu wahlanganyela ukuvivinya umzimba njalo kufanele kube ocebile amaprotheni namavithamini. Kodwa ukusetshenziswa amafutha kanye carbohydrate futhi kungenziwa ukusika.

Lapho ukuncipha ngosizo ejimini kuwufanele ukucabanga ekudleni kwakho ngendlela yokuthi amaprotheni imayelana 50% azo zonke izakhamzimba. Phakathi kokudla ocebile amaprotheni zihlanganisa: inkukhu inyama namaqanda, inhlanzi, nati kanye nemikhiqizo yobisi.

Phakathi carbohydrate ewusizo, kuyafaneleka ukunaka: okusanhlamvu, imifino, izithelo, izithelo ezomisiwe kanye Muesli.

ukuphuza umbuso

Ukuphendula umbuzo sendlela ulahlekelwe isisindo ejimini, kuyafaneleka kokukhuluma mayelana nokusetshenziswa isamba elanele ketshezi. Kuyinsakavukela we nsuku zonke amanzi ukusetshenziswa kwe-avareji ka 2-2.5 amalitha. Yiqiniso, kungaba ziyahlukahluka kuye izici ngamunye umzimba. Kukhona indlela lelula ukuhlola ukuthi amanzi anele uthola emzimbeni wakho. Ngesikhathi ukusetshenziswa kahle umchamo ketshezi kucacile ukukhanya umbala. Uma kuwukuthi aphuzi, kubalulekile ukwandisa edonsa amanzi. Kunoma ikuphi, akudingekile iphendukele ukweqisa. Ngokweqile baphuza uketshezi kuholela leaching of amaminerali avela emzimbeni.

Izimo

Ngaphambi kokuthi uqale ukukhuluma ngqo mayelana umzimba, kufanele sinake Izimo. Abantu abaphethwe varicose emithanjeni, hemorrhoids, isifo senhliziyo, kwesisindo ngosizo ukuthi ukuzikhandla ngokomzimba esindayo contraindicated. Ukuze abesifazane ohlwini Izimo kufanele engeza ezinye izifo gynecological. Noma kunjalo, kokuqala nokuvivinya umzimba, ngeke ukuvikele ukuhlolisisa ephelele emzimbeni, noma okungenani ubonane nodokotela.

Indlela ukunciphisa umzimba ejimini: umsebenzi

izinhlelo Kwethulwa ayifanele labo ongakayisebenzisi iqhaza kwezemidlalo. Ukuze ukulungiselela umzimba ngoba ukucindezeleka, kufanele inikezwe izinyanga 2-3 Amazing luyingxenye aerobic. Lokhu kungenziwa egijima, ukubhukuda, ukudansa, aerobics nokuningi. Kuwufanele futhi ukuba sinakekele kwemisipha Ukuzivumelanisa nezimo ngokusebenzisa yoga noma Pilates. Ungabese udlulele ukusebenza izinsimbi. Noma yimuphi Amazing kufanele kuqale efudumele up futhi cardio (treadmill, gxuma intambo, Ukuvivinya bike nokunye). Futhi manje ake ufunde indlela yokukwenza ejimini ukunciphisa umzimba.

Ukuqala eziyinkimbinkimbi ukuqaqa, okuyinto efanelekayo kokubili amadoda nabesifazane. Kuhle eziyinkimbinkimbi, kodwa ngempumelelo kakhulu. Lesi sakhiwo sinamagumbi supersets - ambalwa umzimba ku amaqembu ehlukene imisipha, kwelinye indlela, ngaphandle kokuphazamiseka.

uhlelo jikelele

Usuku lokuqala:

1. izinyawo avuke hyperextension Wiese +.
2. Lunges nge dumbbells + cindezela French ngimi.
3. Ukuncishiswa + imilenze ukwelula block ovundlile ukuze ibhande.
4. Ukuphakamisa dumbbells ngoba biceps + nomlenze cindezela phezu Simulator ezintweni ezingafanele.
5. Stud + imilenze bent iyunithi engenhla isango ububanzi.

Ngosuku lwesibili:

1. Bench induku webele isango lincane + nibonise pulldown isango ngokulinganisa.
2. Umlenze flexion + pullover nge dumbbells.
3. Ukusonta (phansi noma ebhentshini) + deadlift.
4. Ukuxuba izingalo nge dumbbells amanga + isandiso izinyawo Simulator.
5. Dumbbell ebhentshini cindezela ku-ebhentshini ummango + squats.

umsebenzi ngamunye kufanele kwenziwe izikhathi ezingu-15. Deuce iyaphindwa kathathu. Imodi kahle umsebenzi, ngenxa ukushuba yabo - izikhathi 2 ngesonto.

Inxanxathela ngoba amadoda

Manje cabanga sivivinyo ejimini ngoba amadoda. Lolu hlelo asifanele wobulili bubuhle. Ngaphambi kokuba uqale ukuqeqeshwa, udinga ukukhetha isisindo amagobolondo. Ekuqaleni, wayengumuntu ngakho, ngakho ngeke ukwazi ukwenza akukho kuka 13 ezinikezwa we umsebenzi othize. Esokuqala amasonto amabili ukwenze eyodwa ngesikhathi indlela isikhathi. On the ngesonto lesithathu, isisindo amagobolondo kwandisa, futhi inani ezinikezwa is aba nguhhafu. On the ngesonto wesine, konke kuhlale okufanayo, kodwa umsebenzi ngamunye kwenziwa kakade izindlela ezimbili. Sidinga ukuba alwele ukuthi inani ezinikezwa, okuboniswe kubakaki.

Usuku lokuqala:

1. Bench induku elele ebhentshini (8x3).
2. izandla Ngokuzalanisa elele ebhentshini nge dumbbells (12h3).
3. "Butterfly" (8x2).
4. pulldown umsebenzi isango ububanzi (10x3).
5. Hyperextension (15h3).
6. Ukudonsa ikhanda lakhe (8x2).
7. Xhumanisa yinduku entendeni indawo Itshekisela (10x3).

Ngosuku lwesibili:

1. Bench cindezela barbell ehlezi, ngenxa ikhanda (8x3).
2. Ukuphakamisa dumbbells ngoba biceps ehlezi (10x3).
3. Izinyathelo dumbbells (10x3).
4. Ngokuzalanisa izandla ezinesisindo emi (10x3).
5. Ukuphakamisa esifubeni engenhla ukuze ucindezela (20X3).
6. Lo rise umlenze aphansi cindezela (20X3).
7. Yehlela triceps (10x2).
8. ebhentshini French (12x2).

ngosuku lwesithathu:

1. Bench imilenze elele Simulator (8x3).
2. Lunges nge dumbbells (8x3).
3. curls umlenze Simulator (10x3).
4. Ups yezandla ebhentshini ngoba biceps Scott (12h3).
5. izinyawo avuke Vise (12h3).

Enye iqoqo amadoda

Lolu hlelo kwesisindo ngoba amadoda ejimini nzima owedlule ezimbili, kodwa kuhle ukuba ashise amanoni. Kungenjalo, ungaqala nge eziyinkimbinkimbi odlule futhi kancane kancane udlulela lokhu. Lapha, njengasezinsukwini zokuqala, ukusebenza supersets indlela.

Usuku lokuqala:

1. Ukusonta ebhentshini enalokho kuthambekela + hyperextension (20h4).
2. Squats + umsebenzi pulldown okwesikhathi ikhanda (15h4).
3. Cindezela induku kusukela esifubeni, uhlezi noma umile + elele umlenze zinyakaze (20h4).
4. Push-ups ebhentshini ngezandla emuva akhe + ngemva kwayo induku ukuze kwesilevu (20h4).

Ngosuku lwesibili:

1. izinyawo yenyuka yesundu + deadlift (20h4).
2. Lunges dumbbell + ovundlile wagxila block (15h4).
3. Bench cindezela barbell emi noma ukuhlala ngenxa ikhanda + isandiso imilente lo mshini (20h4).
4. Push-ups ukubamba wonke + curls emi barbell (15h4).

ngosuku lwesithathu:

1. Ukusonta phansi + hyperextension (15h4).
2. Ubudisi cindezela Simulator + ebhentshini cindezela (15h4).
3. umsebenzi pulldown isango lincane + Nyakazisa emahlombe isigxobo (15h4).
4. Zashagivaniya sentaba izinsimbi + yokuzalanisa dumbbells amanga. (15h4).

Uhlelo for girls in the gym

Uma uhlelo sokuqala jikelele, futhi eyesibili neyesithathu babe luyingxenye wesilisa, lokhu eziyinkimbinkimbi uphelele nje ucansi bubuhle. Ukuqeqeshwa kwabesifazane ejimini ngoba kwesisindo akuyona njengoba kunzima ukuba kusebenze, kodwa uma kwenziwe ngendlela efanele, kumlethela yi ezinhle.

Usuku lokuqala:

1. Ukusonta cindezela engenhla.
2. umlenze isandiso
3. pulldown umsebenzi esifubeni.
4. Umlenze curls.
5. Yelula block ephansi esifubeni.
6. Ukuncishiswa izinyawo.
7. Curls ezinesisindo ku biceps yakho.

Eyesibili usuku

1. Ukusonta phezu obliques.
2. Bench cindezela barbell ku-ebhentshini ummango.
3. "Butterfly"
4. Deadlift.
5. emi flexion umlenze.
6. Ukukhulisa imilente lo mshini noma Vise.

ngosuku lwesithathu:

1. Ukusonta cindezela aphansi.
2. Push-ups ebhentshini.
3. Isandiso izingalo triceps, on the block.
4. Lunges nge dumbbells.
5. Squats ezinesisindo.
6. Pushups.
7. Umlenze Extension.

Zonke umzimba kwenziwa ngoba 15 ezinikezwa e izindlela ezintathu. Yiqiniso, uma kunzima, ekuqaleni, ungenza rep kancane.

Yikuphi setha ukukhetha - kuyisinqumo somuntu siqu. Kunoma ikuphi, khumbula ukuthi kumelwe njalo uqale Amazing nge sekugcineni futhi efudumele - ngilulekela. Futhi ungakhohlwa ukuthi ukuvivinya umzimba ejimini ngoba amadoda ayifanele abesifazane, futhi okuphambene nalokho. Uma umuntu, egijima isikhungo yabesifazane nje musa uthole umphumelo, le ntombazane, enza amadoda, kungase overdo. izinyanga 2-3 kufanele ushintshe iprogramme, ukuze imisipha musa ukujwayela. Ngezikhathi, udinga ukuthatha amakhefu, ngakho basuke waphumula kahle.

Ukuqeqesha amandla ekhaya

Abaningi banesithakazelo umbuzo wokuthi kungenzeka ukuqeqesha ekhaya njengoba ehholo ne kahle efanayo. Ngomqondo onabile, konke kungenzeka, uma une imishini efanele kanye nolwazi. Baningi abaqeqeshi ungayithola enye by umzimba ezilula, kodwa hhayi wonke. Uma une dumbbells kanye barbells, noma okungenani balahlekelwe ngenye dumbbells, endaweni ethile imisipha isigamu ungasebenza ngaphandle simulators. Futhi uma sifaka kule enezingqimba ibha kanye parallel nemishayo, okuyizinto zonke egcekeni ke nge isifiso esifanele, ungasebenza ngaphandle komzimba wonke.

Dumbbells kanye barbells ingasetshenziswa izinduku kanye ukuskena izindlela. Ngokwemvelo, Block ukuqeqeshwa apharathasi, lapho kudingeka zidonsa isisindo bona, abakwazi esikhundleni. Kodwa-ke uzothatha indawo ka bar ovundlile, okungenani izivivinyo emhlane wakho. Buyisela izingalo isandiso triceps aphansi ukuvimba kungenzeka ngaphandle Wegazi Friend, fixed ngesikhathi engela efanayo ukuthi we isigwedlo block. Indlela yesibili ukufaka esikhundleni block Simulator - nzima ukusebenza nge dumbbells. Izinkinga ungakwazi futhi uvuke ekutadisheni izinyawo. Simulator okubalulekile eguqa imilenze at kwezimo ekhaya akuyona esikhundleni. Ngakho lapho kuyodingeka baphendukela ekusebenziseni aerobics, kodwa lokhu akulona kakhulu ukuqeqeshwa amandla.

Mhlawumbe enkulu inkinga ekhaya ukusebenzisa - ayikho ingcweti abangakwazi banake emaphutheni akho futhi inqubo efanele. Ngakho-ke, ukuze babhekane ngokuphumelelayo ekhaya, kudingeka utadishe ngokucophelela okushiwo umsebenzi. Ehholo, yebo, ezingeni ugqozi mkhulu, ngoba ubona abantu, futhi ezinye zazo kakade baye baphumelela ukuqina.

yokuphetha

Namuhla siye esiphethweni kanjani ulahlekelwe isisindo ejimini. Ngenxa yalokho, ungase bafinyelele esiphethweni elula ukuthi kubalulekile kwesisindo nokukhuthala indlela ehlelekile ukuze umsebenzi. Futhi bonke abanye - iqhinga. kungani abesifazane abaningi besaba ukuthi ukwenza ukuqeqeshwa isisindo, ziba ifomu besilisa. Lena neze iqiniso. Iyakhohlwa ukuthi ukuqeqeshwa ngabesifazane ejimini elakhiwe njengomuzi amadoda. Konke mayelana hormone, okuyinto ungavumeli intombazane ukuthuthukisa kakhulu emisipheni yazo. Yiqiniso, kunokuningi okungakhulunywanga ngakho, kodwa ivelakancane.