Body Pump. Impompo - yintoni na le nto?

Les Mills - iqela eyaziwa abaqeqeshi abaye iminyaka yamava ezisebenzayo kuqeqesho. Baba kwicala ezizodwa ezifana emnqamlezweni phakathi aerobics kunye nokusebenza ngaphandle benemizimba simahla ku ejimini.

Le yinto entsha

Body Pump - indlela namhlanje uqeqesho, nto leyo sijoliswe kwi ilahleko amanqatha ngokukhawuleza kwaye ngenxa yoko, ukwehla kobunzima bomzimba. Oko kubizwa ngokuba indlela yokusebenza entsha, iinjongo ezo zifikelelwa ngenxa ephala, ngaloo ndlela ebangela nje kungekho nto imbi, kodwa ukuqinise. Ukuba mazingabhidaniswa "Reebok Pampa" - uhlobo yorhwebo imveliso nezihlangu.

Ibonisa lonke uqheliso lwemisebenzi ukuba lwenziwa kunye Nge okanye dumbbells. Kodwa ngokungafani ukuzilolonga oyindoda eqhelekileyo ejimini, yonke into eyenzekayo a lot of phindo kunye ekhawulezile. Ezinjalo-uqeqesho pampas iphuhlisa ukunyamezela dystrophy kwaye kudala corset efanelekileyo kwezihlunu.

umculo enesingqi - isitshixo noqeqesho ngempumelelo

Njengoko kunye nezinye iintlobo iiseshoni zoqeqesho efanayo eziqhutywa phantsi iingoma ezinesingqi ezivuselela luvo ze wanyanzeleka ukuba asebenze ngaphezulu ngenkuthalo. umculo olukhawulezayo, Pump-uqeqesho - nangaphezulu ukuba ukwakha umzobo ofanelekileyo akadingi nto!

Ukuba ufuna ukuba nomzimba omncane, ngoko ezi klasi badalwe kanye kuwe.

Ukuze ufumane inkcazelo engakumbi kukuqeqesha ngokwabo

Body Pump - uqeqesho amandla evumelanayo. Ezi ngenxa indlela bokuhlala woqeqesho.

Ngokungafaniyo nezinye iintlobo zoqeqesho aerobic kwi umthwalo owongezelelweyo akwenziwanga kuphela kusetyenziswa ngexesha kusetyenzwayo ukuzilolonga ezisisiseko, kodwa ngexesha Amazing yesiqhelo. Ngokomthetho aqeqesha ezinobunzima ngentonga ekhethekileyo evela kg-2 ukuya ku-20, ngokuxhomekeke kwinqanaba yoqeqesho womdlali.

Ukusukela imizuzu yokuqala imithambo usebenzisa iintsimbi, kuba kuhle ashushu-up, esotha up izihlunu ingqalelo ekhethekileyo. Kungenjalo, ukuze ndenzakale.

Ekwandiseni ukusetyenziswa ngamnye iqela kwezihlunu, wenza ezininzi olulandelenayo. Avamise kakhulu zezi: Iintlobo ngeentlobo zoomatshini, encothula, squats, ntofo phezu bar.

Ngokuqhelekileyo inxalenye yokuqala yoqeqesho bachitha amaqela izihlunu ezinkulu: amabele, emva, empontshwa, umlenze. Ngoku yisa ku ezincinci, umzekelo, izihlunu iingalo. Isiphelo yoqeqesho swi lokufundiswa izihlunu esiswini.

Phuhlisa umoya kwaye kuqinise intliziyo

Ukuba umsebenzi emzimbeni Pampa wenziwe ngokuchanekileyo, ngoko yenzeka kuphela izihlunu. Kakhulu ephuhliswe kakuhle kwemiphunga, ukuphefumla. Beginners badla uphelelwa ngumphefumlo ukusuka kwimizuzu umthwalo yokuqala. iimbaleki Advanced uya ngokuqinisekileyo kubandakanya kwi njengomtyibilizi, isantya yakho ebomini, yaye oku kunegalelo ekwandeni kakhulu ukunyamezela kwabo.

Kukwakhulisa yegazi ngenxa intshukumo lomgadi iimbaleki ngexesha loqeqesho.

Ziziphi iingenelo?

Ekubeni pampas zomzimba - kwilayini eyahlulweyo uqeqesho lokukhulisa amandla, it has iimpawu uphawu uqeqesho, leyo igalelo ekukhuleni kwayo;

1. Nangona umsebenzi wenziwe nge umthwalo emzimbeni ngokohlobo dumbbells okanye barbells, amandla kunye nenani kophindo makhulu ngokwaneleyo. Le indibanisela amandla umthambo aerobic ikuvumela ukuba singalahlekani nje ubunzima, kodwa ukuze luthambe kunye namandla izihlunu. Loo indibanisela iluncedo ingakumbi kwabasetyhini abafuna uthenga isiqabu sihle ezimpundwini okanye amanye amalungu omzimba.
2. Ngenxa yokuba umzimba Pampa - qeqesho indlela apho ayamkelwa ukwenza ucwangciso olufanayo ngaphezulu kweenyanga ezi-3, ezi ntsuku zoqeqesho zinemveliso kunye neodnoobrazno. Izazinzulu esebenzisekayo elide ukuba ngokubaqeqesha izihlunu ngeendlela ezahlukeneyo, womdlali izihlandlo eziliqela isiphumo ifunyenwe kwaye ngenxa Amazing nganye. Kwelinye icala, ukuba usoloko ukuphumeza sinye, umzimba ithi isetyenziswa umthwalo enjalo, kwaye iqala ixesha zazimi ngxi ndaweninye, kwakubon 'ukuba kubekho uphuhliso.
3. Kuxhomekeka kwinqanaba iiseshoni zoqeqesho luhleli imizuzu 50-60. Ngeli xesha, besenza ezahlukeneyo olulandelenayo bawandise ukusetyenziswa kuzo zonke izihlunu zomzimba. Ngenxa amandla kunye ukuqina zonke izihlunu umzimba iyazalisekiswa ngokuqina ezinkulu isikali njengokutsha calories.
4. Impompo aerobics ubhetyebhetye kangangokuba kuyisombulula loongxaki zombini iimbaleki phambili kunye wabaqalayo. lo mthwalo ngokulula adjustable ukuba ubunzima ezahlukeneyo, nto leyo iza ukuzilolonga. saqala baqhele ukuqala nge dumbbell incinane, leyo kwelo gumbi (1.2-2 kg.). Abo sele unayo uqeqesho olufanelekileyo, esebenzisa iposi okanye dumbbells nzima.
5. kwelona nqanaba eliphezulu kakhulu kunye bomthwalo kunokwenzeka. ezinikezwa zakutsha nje umzimba ngamnye kufuneka ikhatshwe ukusilela kwezihlunu, nto leyo iza kuthetha ukuba izihlunu ezihambe kwi-100%.
6. Ngenxa yokuba zonke uqheliso ziqhutywa nge umthwalo ezongezelelweyo, ukungaphumeleli ukulandela umqeqeshi, kwakunye ukunyhashwa ukuphunyezwa technology ekunene kunokuphumela ukonzakala okukhulu. Ngoko ke uqeqesho kwezemidlalo kufuneka ibe kwindawo yokuqala.

Akunyanzelekanga ukuba ube 'sokumpompa "

Awunayo ukumpompa up izihlunu ezinkulu, usebenzisa le ndlela uqeqesho. Ukusebenza kunye umthwalo egqibeleleyo, kuphela ukufumana uncedo ogqibeleleyo. Ungakhathazeki ngento eza kuba enkulu, esebenzisa Nge uqeqesho okanye dumbbells.

Soloko Kuhle ukukhumbula ukuba umqeqeshi akakwazi ukugqiba ngokuchanileyo umthwalo ukuba ufuna. Ngcono uyazi ubunakho umzimba wakho, akukho namnye uya. Ngoko ke, ukuba uvakalelwa kukuba ubunzima esetyenziswayo encinane okanye enkulu kakhulu, ingananwa ngendlela efanelekileyo.

Wamtshisa a lot of calories

Umntu avareji ulitshisileyo 500-600 calories ngexesha Amazing. Hi xikombiso, ku ejimini, ukusebenza kunye ubunzima enzima, iimbaleki zivutha 200-300 kcal. Kodwa ukuze batshise ngokwenene nomthamo lweekhalori kufuneka enze imithambo kunye namalungiselelo ubunzulu kunye nobunzima kakhulu kangangoko. Akukho mfuneko ukwenza ngokukhawuleza okanye ngaphezu ungakwazi ngokwasemzimbeni ngaphandle ngokwaphula izixhobo umthambo.

isiphelo

Ukuba ugqiba ukuba bazibandakanye emzimbeni kunye pampas usaqala, musa ukuzama ukwenza ayinakwenzeka kuqeqesho. Mhlawumbi, uya singqongwe abadlali abanamava ngubani na ukulayisha umzimba wakho inamandla kakhulu kunawe. Musa babasukele. Body Pump - akukho intshukumo nje umculo, le umthwalo omkhulu kakhulu yonke eziphilayo.

Khumbula ukuba zonke ukuzilolonga nina musani ukulwa nezinye iimbaleki, kunye naye izolo, kunye nobuvila wakhe. Beka injongo - ukuphucula iziphumo Njengoko nanizinikele kwi Kumsebenzi ongaphambili.

Yandisa umthwalo ngcembe siqinise umzimba wakho. Musa ukoyika ukubuza imibuzo umqeqeshi.