Sergey Sivets: umsebenzi futhi wondlekile kwesisindo

Umbhali Site "Blog Athletic", onguchwepheshe ne imfundo iphrofayela ephakeme, inkosi ezemidlalo Sergey Sivets abantu abaningi eyaziwa abake nentshisekelo isimo sempilo yabo kanye umzimba. ukuqeqeshwa kanye nokudla izinhlelo wakhe baye basiza kungekho amadoda ayikhulu futhi abesifazane bathole ifomu ukuthi unakekelwa ngesisa. Ubufakazi - kobufakazi kanye amazwi okubonga Sergey indawo. Imisebenzi Umqeqeshi abasha abanolwazi kuhloswe ukugqugquzela ngendlela enempilo kanye nesidingo umzimba. Izinhlelo Umqeqeshi edume kunazo ezibhekwa izakhiwo umzimba isisindo ukulahleka.

Mhlawumbe sekuyisikhathi ukuqala ukwenza?

imfundo Physical zazibhekisiswa ngenxa e-USSR. Morning obonisa ukusakazwa nsuku zonke emsakazweni, futhi iphayona ngalinye sasiqala usuku wakhe ngala mazwi: "Vula ifasitele! Siqala ukuhamba kuyo leyo ndawo. " Manje phakamisa imizuzu engu-20 ngaphambi kokuba umfundi ngoba ukuqeqeshwa ngokomzimba akunakwenzeka. Ukulahleka ukubaluleka ukuthuthukiswa izimfanelo ngokomzimba. Futhi hhayi kuphela izingane kodwa futhi abadala.

Ngo-blog yakhe, Sergey Sivets ucaphuna kaningi komfundisi wakhe, ngubani yisandla futhi ukhuthaze abantu ukuthi ziphume lombhede bese uqale njalo ukunikeza umzimba wakho futhi umzimba ukuzivocavoca. Kodwa akushoyo yabo ngale ndlela: "Ezemidlalo musa kusiqinisekisa ukuthi waziphatha abantu baphila isikhathi eside, kodwa inzuzo imisebenzi ngokomzimba ukuthi omunye ngamaphesenti ayikhulu okungenzeka uyokwazi ukumelela emva ingilazi lokugcina amanzi."

Ukuzivocavoca ngasiphi yobudala, hhayi kuphela imiphumela isivuno ngesimo ngomzimba omuhle ulimi toned, kodwa futhi ukuba bagcine amandla wobusha kanye umlilo enhliziyweni yakhe. Ngakho-ke, kusho ukuthi sekuyisikhathi sokuba zama ezemidlalo kufinyeleleke zonke indlela wokudlulisela umzimba bobusha futhi umoya.

Indlela ukuzivocavoca ukunciphisa umzimba

Noma yimuphi umthwalo ngokomzimba imisipha kuholela energy ukusetshenziswa. Nokho, kukhona ezinye izici ukuqeqeshwa okuhloswe ngaso evutha amafutha. Lezi umehluko wemisindo nemiqondo yamagama kanye uchaza Sergey Sivets. Ukuncipha komzimba iqala lapho kwegazi buyaqina, okuyinto enomthelela ezokuthutha asebenzayo fat itholakala ngaphansi kwesikhumba, ku amaseli bese esivuthayo. Lezi zinqubo neqhaza Cardio.

Umthetho sesibili kwesisindo - Yizinga umzimba ashukumisayo nge nomthwalo amaqembu kwemisipha emikhulu. Ngokwesibonelo, egijima, wamabhayisikili, ukubhukuda, ibhola, Ukuvivinya umzimba ngendlela.

Ubude kahle umsebenzi kuyakuba imizuzu 50, futhi ukuqeqeshwa imvamisa - izikhathi 3 ngesonto.

esivuthayo fat senzeka ngesikhathi inhliziyo ezithile isilinganiso (HR), okufanele-70% ngomzuzu ahlangabezana 220 lokususa ubudala. Lokho, eminyakeni 25, ukushaya kwenhliziyo ngesikhathi amafutha esivuthayo Amazing kufanele: (220 - 25) * 0.7 = 137.

Lawa izincomo unika Sergey labo ogama umgomo kwesisindo nokulondoloza impilo enhle. Enye into: kokubusa concomitant iseluleko ngenhla ukudla kwesisindo. Esikhathini Umqeqeshi kukhona ukubhala kulesi siqondiso, okuyinto angathengwa at umthombo okhethekile.

Program kwesisindo

Umbhali Sergey Sivets zokuqeqesha owayiklama ukuze ithuba kubantu ukukhetha inkolo evumelana nezidingo ngabanye ngokomzimba. Okungukuthi, abangabantwana Umqeqeshi wahlukanisa eziyinkimbinkimbi ku owesilisa nowesifazane; neminye mass asebenzayo futhi imisipha; Iphele lomzimba ukukhuthazela; kanye zifezeke ejimini, ekhaya noma emgwaqeni.

izidingo zohlelo ngamunye ayafana: kungabi contraindications ukuqeqeshwa ezemidlalo, kanye umzimba kule izakhiwo zenzelwe amazinga ehlukene ukuqina.

Iyatholakala Sergeya Sivtsa hlelo - is egijima for isisindo ukulahlekelwa. Okokuqala, akudingeki ukuba akhokhe imali enkulu ngenxa ubulungu ejimini, futhi okwesibili, umsebenzi ukukwenza ngaphandle imishini ezemidlalo.

ukuqeqeshwa cross

Labo abafisa ukuba akhishwa up imilenze, ithuthukiswe umgudu wokuphefumula, ingcindezi evamile, umzimba omuhle futhi ngesikhathi esifanayo ukwakha umzimba enhle kufanele sinake Sergeya Sivtsa ukuzivoxavoxa egijima.

Master of Sports uncoma Wabasaqalayo ukuqala nge eziyishumi ngomzuzu ukugijima amaseshini i ijubane lula. Amakilasi kule modi uyaqhubeka amasonto amathathu. Kulokhu, isikhathi ngasinye ibanga kuyokhula. Uma uhlangabezana uyibanga esikhundleni ukuhamba, futhi ngemva ekuthuthukiseni ukuqeqeshwa uqalisiwe futhi. Okwenza ukuba ukuqashwa amadoda, isibonelo, Sergey Sivets belulekwa eyolanda dumbbell nge amakhilogremu amathathu. Ngemva kwamasonto amathathu ukuqeqeshwa zingandiswa ngenkathi ukugijima.

Amazing "Running at ibanga 3-5 km":

• Running ayi-400 ukuxoxa imisipha. ijubane Ngezansi-avareji.
• I zemizuzu emihlanu ngilulekela izicubu.
• Running ukusheshisa Isikhawu. Ngezinye ibanga (3-5 km) udinga ukusebenzisa 5 izingcezu aphosekile 150 amamitha.
• I elula zemizuzu emihlanu.

Jikelele Sergeya Sivtsa izincomo umsoco kwesisindo

Uchwepheshe kwezemidlalo kanye namasiko ngokomzimba izihloko zabo kanye nezinhlelo umsoco kwesisindo agxile kulokho ungakwazi ukudla okumnandi, kodwa ngizama ukunciphisa umzimba. Sergei uthi indlala ukufeza imiphumela kungenzeka, kodwa amafomu kanye nezempilo elonakele hhayi zaziswe. Yiqiniso, kufanele ukubaluleka kokukhonza, kodwa into ebaluleke kakhulu, ukuthi ukudla okunomsoco kufanele libe ukudla okufanele.

Izitha main sibalo ekahle kuyashesha carbohydrate utilizable: amabhisikidi, amaswidi kanye ukusetshenziswa okweqile okunamafutha ukudla.

Ukudla isisindo ukulahleka kufanele enqoba salads zemifino kanye ephansi fat yogurt, emhlophe izinhlanzi steamed oatmeal ngezithelo, ephansi fat cottage shizi, okusanhlamvu, imifino kanye inkukhu webele.

yokudla zokupheka

Sergey Sivets hhayi kuphela anakekela nokulungiselela ukudla isisindo ukulahleka nokuthola kwemisipha mafutha, kodwa futhi njalo esegqoka Imininingwane yayo webhusayithi ukulungiswa izitsha zokudla kusuka ababhalisile zabo, omunye ozokwethulwa kamuva.

Indlela Yokuphila Isikhathi isaladi okumnandi ngokuthi "Vegetable cocktail". izithako:

• ukholifulawa;
• broccoli;
• uphizi ekheniwe;
• imifino;
• izaqathe;
• pepper;
• amafutha omnqumo usawoti.

Izaqathe kanye ezimbili izinhlobo iklabishi umhluzi. Endishini ehlukile ukuxuba izithako ezisele, inkathi ngosawoti kanye ugcwalise ngamafutha. Khona-ke ukuxhuma imikhiqizo kuphekwe imifino oqoshiwe. Nokho - a ewusizo futhi ezingabizi neminye isaladi ulungile!