Isethi eziyisisekelo ukuqeqeshwa ngendlela ejimini ngoba amantombazane

Uma ufuna ukuba umzimba nje esincane lokugijima ke endleleni eya umgomo wena nakanjani kufanele abheke ejimini. Phela, umsoco ofanele nokudla ngeke kukusize iphimbo kwemisipha isikhumba, njengoba uzokwenza umsebenzi omuhle. Kukhona akulona iqiniso ukuthi iqoqo ukuqeqeshwa ngendlela ejimini akubandakanyi umsebenzi abesifazane nge isisindo esengeziwe. Lokhu kungenxa yokuthi abesifazane abaningi besaba ekubeni ngokweqile kwemisipha, kodwa owesifazane physiologically akukwazi ngakho ngenxa yokuntuleka kwe-testosterone emzimbeni. Ngakho-ke, nge izivivinyo isisindo ukusiza kuphela iphimbo imisipha flabby nokwakha amandla nokukhuthazela.

An isethi ngazinye ukuqeqeshwa ngendlela ejimini ukusiza amantombazane ukudala Umqeqeshi abafanelekayo, kodwa ungakhetha uhlelo bebodwa. Ngaphambi kokuqala langempela amakilasi okudingekile ukunquma Izinjongo ukuqeqeshwa ukuhlola isimo isimo sabo ngokomzimba. Kunezinhlobo eziningi izinhlelo okuhloswe ngazo kwesisindo, okwandisa yemisipha, okwandisa ukuqina jikelele, omiswe bese udonsela impumuzo. Kubalulekile ukukhumbula ukuthi noma yiluphi uhlelo umsebenzi kwabesifazane kufanele njalo zihlanganisa: elifudumele-up, ingxenye eyinhloko esimisweni kanye umzimba ngilulekela. Futhi kufanele sinake imithetho ukuqeqeshwa ku simulators, ikakhulukazi ukukhethwa yokusebenza isisindo. Lapha, konke umuntu. Ukuze Simulator ngamunye kufanele ukhethe isisindo ngawo uzokwenza ezingengaphansi kwezingama-10 kodwa hhayi ngaphezulu kuka-25 ezinikezwa. Uma kungenjalo ngeke uthole umphumela noma, noma zilimaze uhlobo kwemisipha.

Kukhona iqoqo eyisisekelo ukuqeqeshwa ngendlela ejimini ngoba amantombazane abasanda kuqala ukuqeqeshwa badinga azilungiselele ukucindezeleka eyingozi. Lolu hlelo kuhloswe ngalo ukuthuthukisa ithoni kwemisipha umzimba wonke. Ukuvivinya ngayinye kufanele singenzi 'yonke indlela ", kodwa akusho lokho ngempela engaphezu kwengu-20 ezinikezwa, ngakho umthwalo kushintshwe ngamunye. Engingakusho nje 3-4 izindlela. Le course yakhelwe izinyanga 2-4.

• Umlenze ngazo kwi Simulator obukhethekile ephakamisa platform;
• flexion umlenze Simulator;
• ukukhahlela izinyawo zabo kuze kube sohlangothini (ukwandisa umphumela kufanele sisebenze nekulinganiswa);
• sit-ups ngendlela ebanzi umlenze yokubeka dumbbells (Plies);
• avuke izinyawo ngqo lisalele (Ukutadisha cindezela ephansi);
• ezimazombe elele ebhentshini (cwaningo cindezela engenhla);
• Rod ovundlile amabhlogo futhi mpo ebeleni;
• Ukwethula izinduku emi;
• hyperextension.

Ngemva udinga izinkinga uhlelo uthathe amaqembu ethile kwemisipha. Ukuze wenze lokhu, kukhona isethi yezinsuku ezintathu umzimba ejimini sokuba namantombazane njalo, okuyinto yakhelwe isisindo ngokushesha ukulahlekelwa iphinde iphakamise ukuthuthukiswa enye izingxenye ezihlukahlukene zomzimba. Worth ukubukela futhi 3, futhi uma kukhona isikhathi, izikhathi 4 ngesonto, eziba ukuqeqeshwa ukuphumula izinsuku ukuze alulame.

ngosuku lokuqala

• ezimfushane nge barbell ku Simulator Smith;
• deadlift dumbbells noma barbells (ngempela ukwenza lemilenze ngqo);
• Rod ububanzi (noma isilinganiso) ukubamba iyunithi engenhla ukuze ebeleni;
• curls umlenze phezu Simulator;
• ukudonsa eyodwa dumbbell ukuba yokuphumula ibhande ebhentshini;
• ebhentshini cindezela barbell noma dumbbells elele esifubeni sakhe;
• ukuzalela isandla ngqo esandleni nge dumbbells e emthambekeni.

Eyesibili usuku

• ebhentshini cindezela;
• Rod ububanzi (noma isilinganiso) ukubamba iyunithi engenhla ukuze ebeleni;
• ebhentshini dumbbells ezimbili phezulu (elele ebhentshini);
• ukudonsa eyodwa dumbbell ukuba yokuphumula ibhande ebhentshini;
• Rod isango eliwumngcingo block engenhla ukuze ebeleni;
• Imininingwane isandla nge dumbbells noma Simulator (butterfly);
• pullover;
• traction ukuze kube yibhande block aphansi.

Ngosuku lwesithathu

• ukuhlaselwa on the spot (motion) nge dumbbell;
• dumbbells deadlift noma barbells (ngempela ukwenza lemilenze ngqo);
• ukukhahlela izinyawo zabo ohlangothini (ukwandisa umphumela kufanele sisebenze nekulinganiswa);
• sit-ups ngendlela ebanzi umlenze yokubeka dumbbells (Plies);
• ebhentshini dumbbells ezimbili phezulu (ehlezi ebhentshini);
• dumbbell zizalela side ezimbili elele ebhentshini;
• push-ups ekugqilazweni ebhentshini reverse;
• Rod block aphansi triceps.

Njengoba noma yimuphi iqoqo umzimba for egumbini, ungakhohlwa mayelana Amazing. Ukuze Ukushisa tando suffice imizuzu 10 treadmill, bonisani ibhayisikili noma intambo. Njengoba nje unomuzwa izithukuthuku kancane, ungakwazi uqhubekele the main okuyingxenye. Ngemva Amazing, musa ukunganakwa esisuka, lokhu ngeke ukuthambisa imisipha obukhulu ngosuku olulandelayo.