Ezemidlalo UkufanelekaYakha kwemisipha

Indlela yokwenza impumuzo esheshayo komzimba?

Wonke umuntu yesimanje ufuna ukubukeka sabasincane kufaneleka wonke amaqembu imisipha ezihambisana ngokuvumelana athuthukiswe kanye nalokho okumele umzimba bekulokhu isesimeni esihle. Kodwa akubona bonke abazimisele ukwenza umzamo ukufeza lokhu. Ukuzuza umzimba toned kungenziwa embossed ngosizo ukuqeqeshwa okukhethekile futhi uhlobo olukhethekile lokudla. Injongo eyinhloko kulesi simo - ukuba ashise amafutha asemzimbeni futhi letfutfukisa imisipha. Namuhla sizobe ukuthola indlela yokwenza emzimbeni impumuzo emfushane isikhathi kungenzeka.

Uyini impumuzo?

Ukuze uqale nge siyowuqonda, ukuthi ngokuvamile impumuzo. Ngakho, ngokuvumelana izimiso zomzimba impumuzo ezemidlalo kumelwe ukwanelisa nalezi zidingo ezilandelayo:

1. Izinga eliphansi amafutha ongama (10% esisindo).

2. ukuqina kwemisipha.

3. Ngokuhlukana and definition.

Into ebaluleke kakhulu kule landscape - Yebo, iphesenti fat. Njengoba wazi, imisipha ngaso sonke, futhi baye asethuthukile kakhulu ngendlela abantu isebenza nsuku zonke. Nature has ukuze imisipha ukuzivumelanisa umthwalo olutholwa emzimbeni. Ngakho-ke, uma umuntu ukwenza nsuku zonke umsebenzi onzima odinga amandla, imisipha yakhe ikhule. Ngakho, singaphetha ngokuthi corset kungekho kwemisipha kuyinto ngokuphelele wonke umuntu. Ngaphandle ukuthi kwabaningi usezuze ungqimba fat.

Ngakho-ke, umsebenzi wokuqala ingafika impumuzo - evutha fat ngokweqile. Eyesibili umgomo - ekuzuzweni kwemiPhumela ezidingekayo imisipha ukuqina. Kuyadingeka ukuthi zingabantu ukubheka aesthetically olumnandi nobunye. Phakathi iqoqo yemisipha, kunalokho, abe ngaphezulu, kodwa ngenxa ezingeni eliphezulu okusamanzi kuzo bheka flabby. Ngakho-ke, ochwepheshe enye isethi isisindo nge umsebenzi wokusiza (omiswe).

Nokho, umsebenzi wokugcina - ingafika ngokuhlukana, definition kanye muscle ukujula. Ngokushesha kufanele kuphawulwe ukuthi nalezi zindlela kudingeka abasubathi kuphela iqhaza imincintiswano. Ngaphezu kwalokho, izindlela ekuzuzeni lezi nemingcele ngokuvamile ezingqubuzana impilo. Umuntu ovamile ofuna abe enempilo, ukukhululeka umzimba ezinjalo ezedlulele akudingeki it, ngakho ushiye it ochwepheshe. Njengoba asebenzelana ngayo amagama futhi izinkinga, siphendukela izingxenye eziyisisekelo Amazing ku impumuzo.

cardio

Ukuze kusebenze lipolysis (amafutha ukuwohloka) njengenhlangano exchange amandla, kungcono ukusebenzisa cardio (owaziwa nangokuthi aerobic). Ngokungafani ukuqeqeshwa amandla, ebanjwa ngesikhathi glycolysis anaerobic, kardionagruzki isikhathi kungenzeka okukhulu. Amandla umzimba, ezifana ebhentshini cindezela, kuba imizuzu 1-2. Phakathi nalesi sikhathi, kuphela ashisiwe glycogen bemisipha. Ukuze ngaphezulu abanawo amabutho ngokwanele. Ngakho-ke, accounting iprogramme ngempumuzo, kufanele nakanjani zihlanganisa cardio.

Umthamo lezi imithwalo ngeke ifane kuye nesimo sakho, kusukela imizuzu 20 ihora. Yenza umzimba zokusiza zonke izinhlobo cardio: steppers, treadmills, ellipsoids, emabhayisikili kanye nabanye. Futhi ngisho kangcono - ukugijima emoyeni opholile, usheshe noma ngebhayisikili. Nguwena ongazikhethela. Into esemqoka ukuthi ngesikhathi ishayela cardio kwaba phakathi 130-170 ngomzuzu.

Omunye noma ezimbili cardio ngesonto kuyoba okwanele ukuze sikhuthazeke umzimba, uqinise nemisipha, ukwandisa ukugeleza kwegazi futhi beshisa khona okuthile amafutha. Kodwa ukuze uthole ke, akudingeki ukuba uzizwe sorry ngokwakho wenze ngenkuthalo. Hhayi alimaze impilo, yebo, kodwa naphezu ubuvila.

mnogopovtornye Basic noma umsebenzi?

Ake uthole ukuthi ukwenza umzimba ukwenza impumuzo enhle yomzimba. Yiqiniso, ungafaka zonke izinhlobo umzimba ohlelweni. Ngemva honing kududuza azingqubuzani ngcono izakhiwo obusebenzayo i umzimba. Nokho, ukwenza umzimba eziyisisekelo ezidingekayo ngendlela ethile. Ngenxa nemikhawuko of carbohydrate, ngeke bakwazi ukunqoba evamile ukuba isisindo. Ngakho-ke, "base" Kufanele nifeze nge 60-80% we isisindo ejwayelekile.

ukuqeqeshwa

Qala uhlelo impumuzo udinga lapho uke bahlangana ngokwanele yemisipha njengengxenye ikhefu wakhe. Ngakho-ke, imisipha kufanele kube eningi kule. Isifundo wokukhululeka - ngempela nenkinga enzima kuwo wonke umuntu, ngoba ukulahlekelwa amagremu eziyigugu kwemisipha kunalokho udelela. Ikakhulukazi uma kufezwa ngokusebenzisa umsebenzi onzima. Kodwa ngenye indlela.

izimiso ukuqeqeshwa

Nokuqeqesha impumuzo ezahlukene, okokuqala, umfutho ophakeme, futhi okwesibili, inani elikhulu ezinikezwa esethini ngayinye. Le ndlela ikuvumela ukuba usebenzise ama-kilojoule angaphezu isisindo isethi uma ungenayo ugijimele ukwenza umzimba ezinesisindo esindayo. Ukuze sisabalalise umphumela umsebenzi, wasebenzisa amasu Ukudonswa kwalawo manzi. Luhilela operation okuqhubekayo. Okungukuthi, esethini ngayinye, uma imisipha bakhathele, umsebenzi uqhubeka ngaphandle kokuphazamiseka, kodwa isisindo kancane. Ukudonswa kwalawo manzi kunikeza umphumela efanayo "ukudonsa" futhi ikuvumela ukuba ngenkuthalo evutha kilojoule. Uhlelo "omiswe" ingahlala amasonto 4-9, kuncike izici umsubathi ethile. Ukunamathela imithetho elula, ungenza ukuqeqeshwa ephumelela kunazo:

1. umsebenzi kufanele ingasetshenziswa isisindo isilinganiso, kodwa hhayi kuze kufike lapho isisindo isethi.

2. Sebenzisa supersets - ukukhishwa umzimba amaningi kwelinye iqoqo. It ikuvumela ukuba zifezeke zonke izicubu ngesikhathi esisodwa iqembu elithile umsipha noma imisipha abantu abamelene nani. ISIBONELO supersets sokuba imisipha ehlombe: nokuphakamisa phambi dumbbell (phambili ugongolo ukugijima ehlombe) e ohlangothini sokuhoxisa ingalo (ugongolo ongaphakeme) ku enyakazayo sokuhoxisa ingalo (ugongolo ngemuva).

3. Usebenzisa iconsi setha (Pumping) - kancane kwesisindo 20% endleleninchubo olulodwa. Ngokuvamile, isisindo kuyehla izikhathi 4-5. Lokhu ngesivinini ukugeleza kwegazi futhi umzimba ezicutshini ezicutshini futhi ikhulisa yokubukisa target imisipha iqembu.

4. amakhefu Small phakathi amasethi - imizuzu 1.5-2.

5. Lala ngokwanele futhi 1-2 izinsuku off.

Lezi zincomo Site wonke umuntu esamangele indlela yokwenza ngempumuzo emzimbeni.

Uhlelo Isibonelo ukuqeqeshwa

Zonke izivivinyo, okuzokwenziwa okukhulunywe ngezansi zingahlanganiswa supersets. Futhi, Amazing ngamunye kufanele kufake iconsi asethwe indlela wesibili nowesithathu, izivivinyo ezithile. Ngokuvamile, umsebenzi kufanele kwenziwe amasethi amathathu, izikhathi 12-15. Indlelanchubo yekusebentisa lokuqala isetshenziselwa Ukushisa kanye nezinye ezimbili - ukufunda kwemisipha.

Ngakho, cabanga ngesibonelo hlelo lokuqeqeshwa.

UMsombuluko (emuva, esifubeni bese ucindezela)

1. Bench induku elele ebhentshini.

2. Bench induku elele ebhentshini emthambekeni.

3. Deadlift.

4. Crossovers.

5. udonse-ups (3 amasethi inombolo enkulu izikhathi).

6. Ukuzivocavoca wokunyathelisa (ungakhetha 3 umzimba ngokunquma kwalo, kuyinto efiselekayo ukuthi sengifunde iminyango ehlukene leqembu kwemisipha).

NgoLwesibili (izingalo, emahlombe, cindezela)

1. Lo rise ibha nokuma.

2. Phakamisa boom ebhentshini ngu-Scott.

3. Hammer eguqa.

4. Bench barbell nokuma.

5. Wiring dumbbells emi.

6. yokudonsa iyunithi triceps.

7. cindezela French.

8. Ukufunda cindezela engenhla.

Imvelo (emahlombe, izingalo)

1. Thrust induku ukuze kwesilevu.

2. Ukuphambukisa dumbbells emuva.

3. Dips.

4. Bench barbell ngaphansi kwekhanda.

5. Bench Arnold.

6. Tadisha ohlangothini cindezela.

ULwesine (emuva, esifubeni cindezela)

1. Deadlift.

2. udonse-ups isango ububanzi.

3. Xhumanisa ikhanda block.

4. Cindezela dumbbells amanga.

5. Wiring dumbbells ebhentshini.

6. Crossover.

7. Ukutadisha cindezela aphansi.

NgoLwesihlanu (cindezela, umlenze)

1. Bonisa yonke iminyango press.

2. Squats.

3. Umlenze Cindezela.

4. isandiso nasemlenzeni curls (Simulator).

NgoMgqibelo (umlenze cindezela, ingalo)

1. Squats.

2. Umlenze Cindezela.

3. Squats efana "sumo".

4. Lo rise bar phezu bicep.

5. Phakamisa induku ebhentshini ngu-Scott.

6. Isifundo press engenhla.

NgeSonto (ngabodwa umzimba)

1. Isifundo zonke izingxenye cindezela.

2. Phakamisa izihlakala induku.

3. bayaphikisana.

4. Isifundo kwemisipha ithole.

Ngemva kwesonto ukuqeqeshwa udinga izinsuku 1-2 ukuze uphumule futhi uphinde uqale.

amandla Izici

Uma ufuna umzimba impumuzo, kuncane ukuba ukuqeqeshwa ukuphenya ngenkuthalo nokuhlola cardio. Enye ingxenye ebalulekile impumelelo - umsoco ofanele. Ukudla kufanele kube kakhulu wamaprotheni amaningi, ama-carbohydrate encishisiwe. Usuku kufanele kube ukudla encane mayelana 6. umbuso afana nalawa abengeke abe ukulondoloza nenani elikhulu umzimba.

okuqukethwe caloric ukudla washisa kufanele yehliswe ngama-ayi-10-30%, kuye ngokuthi ikhono lomzimba wakho ukuze ashise amanoni. Ukudla Nquma kufanele ngokuyinhloko ngenxa ukudla okunoshukela nemikhiqizo ebhikawozi nezinye carbs okusheshayo. Ingxenye carbohydrate ekudleni kufanele okungenani 40% emifino - 10%, kanti bonke abanye - amaprotheni. Ungakhohlwa mayelana saturation umzimba amavithamini namaminerali. ukuntula kwabo kuholela imisipha ukuphuka. Ukuze kuncishiswe umthwalo pheshana emathunjini, ingasetshenziswa njengendlela umthombo wezokudla amaprotheni ezemidlalo supplements. Abanaso ukulimaza umzimba, kodwa kuphela lona iprotheni kanzulu. Kubalulekile ukuphuza amanzi amaningi ngosuku (okungenani 3 amalitha). Kuyoba kungaqeda lokugayeka kokudla futhi kancane kwesisindo ingasheshi, kodwa futhi kungase kwandise umthwalo inhliziyo.

Kungcono ukusebenzisa ekudleni ukudla okunjalo: izithelo nemifino, okusanhlamvu, inhlanzi, okusanhlamvu ahlukahlukene, ephansi fat imikhiqizo yobisi, amaqanda, inyama ebomvu kanye nezinkukhu.

Inani ukudla washisa incike isisindo ingqikithi athlete, ikhono lomzimba ashise amanoni rate umzimba. Into esemqoka - musa udla kakhulu futhi uzizwa emzimbeni wakho.

umzimba Relief ekhaya

Ukuzuza imiphumela okusheshayo ekhaya nzima ngoba umsebenzi kudinga simulators ekhethekile. Nokho, uma une dumbbells, ibha evundla Amabha okuhambisanayo (ezimbili zokugcina amagobolondo zingatholakala egcekeni), it uyophumelela. Iqiniso lokuthi abaningi ukuzilolonga nokusetshenziswa simulators avuselelwa ngabanye. Ngokwesibonelo, ebhentshini cindezela esikhundleni push-pulldown umsebenzi - wokudonsa induku ingasetshenziswa esikhundleni sohlelo dumbbell nokunye. Ngakho uma ufuna ngempela ukwenza umzimba impumuzo, noma yiziphi izithiyo endleleni yakho ngeke. Into esemqoka - isifiso sakho nokuphikelela.

Indlela yokwenza ngempumuzo umzimba wale ntombazane?

Phakathi besilisa Amazing zesifazane azikho umehluko oyisisekelo. ukuqeqeshwa Abesifazane kungenzeka kahle ngoba intombazane akazange ukwenze zonke amaqembu imisipha ekhululekile. Nokho, omunye umehluko encane - imisipha ozithandayo, amantombazane kabanjalo amadoda. Nokho, musa balwe kunoma iliphi iqembu elilodwa imisipha, umzimba kumele ukuthuthukisa ngokuvumelanayo!

isiphetho

Ngakho, thina sikanye nawe esiphethweni zalokho okufanele ukwenze ukuze umzimba kwaba impumuzo. Relief kusho ezintathu ikhefu. Lokhu ukuzivocavoca, ukudla okunempilo nokuvivinya umzimba. umzimba Relief kuwufanele ukusihlupha bamnikele. Ngakho qala ngokushesha ngangokunokwenzeka! Futhi ake ngempumuzo indikimba yamadoda nabesifazane amelwe isithombe ngenhla, kuyoba kuwe isisusa.

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