Indlela ukunciphisa umzimba ku ejimini? Ukukhethwa abaqeqeshi kunye nenkqubo yoqeqesho

Abaninzi kuthi ubuncinane kanye ebomini bakho ukuze baqonde oko kufuneka ukuncipha. Kwaye wonke umntu ubeka kula mazwi intsingiselo akhe obuqu. Kuba umntu omnye isalathisi eyintloko isikali, kuba omnye kubalulekile ukuba kufanelekile yaye slim, eyesithathu ufuna ukususa i intshi ezingaphezulu iindawo ingxaki kuphela, njalo-njalo. Into yokuqala ethi qatha engqondweni yakho kumntu ofuna ukunciphisa umzimba - yinto yokudla. Namhlanje kukho izidlo ezininzi ezahlukeneyo ezijolise evuthayo amanqatha, kodwa olungasebenziyo ngaphandle umthambo.

Kuba abantu abafuna ukunciphisa umzimba kancinci kuphela uze umzimba ithoni, ngokwaneleyo ezi ndidi umzimba, ezifana nokuhamba, ukuqubha, ukukhwela ibhayisikile, begidima, njalo njalo. A omuhle ukuba umntu lwale mihla rhoqo kuhlala yi le obuqinileyo naabo ababathandayo ukuncipha. Ukuphonononga zibonisa ukuba eli kuyi ixesha avavanywa ivumela ukugcina umzimba ikwimo elungileyo kunye nokulawula ubunzima. Noko ke, abo bafuna ukunciphisa umzimba kakhulu yaye ngokukhawuleza, ndiya nakwiziko lokuzilolonga. Elwe wasebenzisa umthambo kakhulu apha. Ukuba konke ukuze, kufuneka azibandakanye phantsi kolwalathiso ngomfundisi onamava. Namhlanje siza kufunda ukuba ulahlekelwe indlela ubunzima ejimini, kwaye sijonge ezinye ukusebenzisa eziphambili.

Imihla Ukuqalisa: iinkalo eziphambili

Uloliwe, ubuncinane ekuqaleni, phantsi kwesikhokelo kumntu ofundisa yobungcali. Into yokuba lo msebenzi ubaluleke kakhulu kwi indlela echanekileyo. Ukuba wenza umthambo ngokuchanekileyo, kuya kuba kuphumelele. Ngaphezu koko, indlela abangafundanga ukuya ubugcisa sindululo kudala ingozi yokwenzakala kakhulu, ngenxa yokuba phantse lonke uqheliso lwemisebenzi kwenziwa iintsimbi.

Ekubeni iiklasi musa ukuba neentloni ukucela amagama ngabaqeqeshi kwi umthambo, indlela yabo ukusetyenziswa, kunye nokhuseleko. Bonke baba zintsha kanye. uqeqesho impahla kufuneka bekhululekile, ukuze ungabinako ngumqobo intshukumo. Kucetyiswa ukuba zincede zikhethe zendalo, ilaphu nomoya. amalaphu Synthetic ezo umoya-akubonakali kakuhle, ukudala ukungakhululeki, ingakumbi ngexesha uqeqesho.

Kufuneka bazibandakanye ngokunengqiqo, ngaphandle kukuyibaxa. ukudinwa ngokugqithiseleyo igcwele microtrauma kwezihlunu, ngoko musa ukuvumela nto. Kwabasaqalayo kuya kukunceda ngokwaneleyo imizuzu 45-60 kathathu ngeveki. Uyakwazi ukuqeqesha yonke imihla yaye, okona kubaluleke kakhulu, kwiqela kwezihlunu elifanayo inganyanzelekanga bakhweliswe iintsuku ezimbini ezilandelelanayo. Kungenjalo, imisipha akayi kuba nexesha ukululama.

Ekwenzeni isicwangciso soqeqesho

Phambi kokuba uye yokwenza umthambo ukuze ukunciphisa umzimba, kufuneka wenze isicwangciso esicacileyo yokufunda. Ukusukela uphuhliso yalo, kuyimfuneko ukuba luthathele ingqalelo ukuba ukuchacha ngokupheleleyo izihlunu emva uqeqesho kuthatha umlinganiselo veki. umthwalo mihla le iqela kwezihlunu elifanayo akwenzi ngqiqo ukusuka kwindawo Ngenxa ukwehla kobunzima, kwaye ukusuka kwinqanaba ngenxa yempilo. Kakade ke, ukuqeqesha kanye ngeveki na alusebenzi. Eyona engcono ishedyuli xa izihlunu zahlulwe iindidi ezimbini, udidi kwezihlunu ezithile obandakanyeka ngemini, kwaye ukusebenzisa zibanjwa iintsuku ezi-5 ngeveki. Ngenxa yoko, onke amaqela izihlunu ulala ngeentsuku ezintathu zilandelelana (off iintsuku 2 ngenye imini, iqhotyoshelwe ukuya kwimveliso xa abazange ayisebenzi). Ngamanye amaxesha izihlunu bohlulwa ngokweendidi ezintathu. Zombini ezi ndlela ukunika ixesha izihlunu, kodwa musa ukuvumela ukuba umzimba ulahlekelwe ithoni. Ukuba awukwazi ukuqeqesha iintsuku ezintlanu, ezintathu iya kuba yanele, ubuncinane ekuqaleni.

Ukuba iyitshinizele ithayimthebhile kufuneka kusasaza izihlunu ngeentsuku ezimbini okanye ezintathu. Kuyanconywa ukuba basebenze ngaphandle amaqela ubuncinane ezintathu izihlunu ngeseshoni nganye. Kunqweneleka ukuba ukudibanisa amaqela ezinkulu nezincinane. Okona kubalulekileyo, kuyimfuneko ukuba siqwalasele le meko kukuba kukho izihlunu ezisinceda ngayo umsebenzi omnye komnye, kwaye kukho izihlunu abamelene. Ngokomzekelo, xa kwesitulo eendaba, apho kuyinto enkulu ukuqeqesha esifubeni, esineendidi kwaye isetyenziswa yi igxalaba eziziisekondari. Ngoko ke, uyacebiswa ukuba ukuqeqesha ezi maqela kwezihlunu ngamini-nye. Ukuba namhlanje ukusebenza ngaphandle esifubeni, esineendidi nangomso, le yokugqibela ayiyi kuphumla.

Kufuneka Makukhunjulwe ukuba iqela kwezihlunu lenziwa ngamasebe ezininzi / imiqadi (ngoko, ukuba eli qela). Isebe ngalinye ngokuqhelekileyo ezihambe ngayo ukuguqulwa ethile umthambo omnye. utshintsho ezincinane fomu, umzekelo, buti ukuthambeka okanye iibhrashi ukujikeleza eyithumela umthwalo yawo kwamanye umqadi.

umzimba nganye kwenziwa 2-4 indlela, phakathi ekufuneka lokuphumla ukuya kwimizuzu emi-5. Ukuze kwiivenkile amanqatha yatshiswa kakhulu, kuyimfuneko ukuba kancane ubunzima projectiles. Uqheliso ukuncipha kumadoda ku ejimini, musa ayahluka yabafazi. Umahluko siyifumana kwinqanaba yoxinezeleko kunye nogxininiso kwezinye iinkalo ingxaki. Le program for amantombazana kwi gym kudla ngokuquka ukufunda ebonakalayo imilenze, ezinqeni, nesisu, ngoxa abantu ukunikela ingqalelo kangako nomzimba ongezantsi.

ukudla

Ukuphendula umbuzo ngendlela ukunciphisa umzimba ngokukhawuleza, benza ejimini, abahlohli abaninzi ongenamava angacebisa ukutya ngaphantsi. Le yeyona ndlela engalunganga. Inkqubo yethu self ndo umzimba ukuba nzima kuba ukubuyekeza umsebenzi weight. Ukuba ukwenza umthambo Kwingabula-up kukho ukuswela izondlo, umzimba ingena imo self-ukugcinwa nokuthumela zonke izinto koovimba nenqatha, mhlawumbi mfutshane kwakhona baleka. Ngoko ke, ukudla ngexesha noqeqesho kufuneka ibe ngokupheleleyo. Kakade ke, kufuneka nditye, kakhulu. Kufuneka kudla malunga 350 grams ukutya qho kwiiyure-4.

Nangona kunjalo, lo ukutya njengesiqhelo zisasebenzisa ukulungiswa. Ukusetyenziswa confectionery kunye nemveliso yokubhaka umda enqwenelekayo. Kwakhona, kuphephe esundu kunye namanqatha transgenic emi. ayikaqondwa Bona zifunxwe ngumzimba izakhamzimba kunye nokudala namanqatha zokulinganisa uncalled, lahla apho kungekho lula. Kukwacetyiswa kwakhona ukuba ahlawule ingqalelo isalathiso Glycemic ukutya. It kuhle ngaphezu 50 Ukudla abantu abenza umsebenzi rhoqo umzimba kufuneka abe zizityebi protein iivithamini. Kodwa ke ukusetyenziswa kwamafutha kunye carbohydrate kwaye unqanyulwe.

Xa ukwehlisa umzimba ngoncedo yokwenza umthambo kubalulekile ukucinga odla wakho ngendlela yokuba neprothini yi malunga ne-50% kuzo zonke izondlo. Phakathi okune ngakwicala leeprothini ziquka: inyama yenkuku kunye amaqanda, intlanzi, amandongomane kunye neemveliso zobisi.

Phakathi carbohydrate luncedo, kubalulekile ukunikela ingqalelo: okuziinkozo, imifuno, iziqhamo, iziqhamo ezomisiweyo kunye muesli.

ukuphuza umbuso

Ukuphendula umbuzo malunga nendlela ukunciphisa umzimba ku ejimini, kufanelekile ukuba sikhankanye malunga nokusetyenziswa kwesixa olwaneleyo ulwelo. Udidi ukusetyenziswa kwamanzi ngemihla avareji iilitha 2-2.5. Kakade ke, oko kunokwahluka ngokuxhomekeka iimpawu ngabanye eziphilayo. Kukho indlela elula kakhulu ukukhangela ukuba ngaba amanzi ngokwaneleyo ufumana umzimba wakho. Xa ukusetyenziswa ngokupheleleyo umchamo yolwelo icacile umbala ukukhanya. Ukuba tyheli, kuyimfuneko kukwandisa inani amanzi. Enoba kunjalo, akukho mfuneko yokubhenela ukuzibaxa izinto. ngenzuzo kakhulu cerebrospinal kukhokelela yokukhukuliswa kwezimbiwa emzimbeni.

Izimo

Phambi kokuba baqale ukuthetha ngqo malunga imithambo, kufuneka sinikele ingqalelo Izimo. Abantu abaneengxaki emithanjeni varicose, hemorrhoids, isifo sentliziyo, ukwehla kobunzima encediswa amandla enzima ngokomzimba contraindicated. Kuba namankazana kuluhlu Izimo kufuneka bongeze ezinye izifo yamanina. Phofu ke, ukuqala i umthambo, akuyi kuya kuthintela uviwo epheleleyo emzimbeni, okanye ubuncinane ubonane nogqirha.

Indlela ukunciphisa umzimba ku ejimini: ekusebenziseni

Iinkqubo thaca ayifanelekanga ukuba isetyenziselwe nakwabo ngaphambili inxaxheba kwezemidlalo. Ukwenzela ukulungiselela umzimba ngenxa ntshikilelo, kufuneka banikwe iinyanga 2-3 ukuzilolonga kuphela aerobic. Oku ndibaleka, ukuqubha, ukudanisa, umzimba kunye nangaphezulu. Kubalulekile kwakhona ukuba ukuthatha unonophelo naphaya imisipha ngokusebenzisa yoga okanye Pilates. Wena ke ugqithele ukusebenza iintsimbi. Nayiphi ukuzilolonga kufuneka liqale nge mabafudumeze kunye Cardio (kwivili elijikelezayo, tsiba intambo, umthambo isithuthuthu njalo njalo). Ngoku makhe sifunde indlela yokwenza ku ejimini ukuncipha.

Ukuqalisa entsonkothileyo ibattery, nto leyo efanelekileyo amadoda kwanabafazi. Yinto entle inzima, kodwa kakuhle kakhulu. Esi sakhiwo iquka supersets - isibini olulandelenayo kumaqela kwezihlunu ezahlukeneyo, besondela ngomntu omnye, ngaphandle kokuphazamiseka.

inkqubo jikelele

ngosuku lokuqala:

1. iinyawo kuvuka hyperextension Wiese +.
2. Ukutsibela kunye dumbbells + cinezela isiFrentshi xeshikweni emi ngeenyawo.
3. imilenze zokunciphisa + ukolula ibhloko tyaba ukuya bhanti.
4. Ukuphakamisa dumbbells for cinezela izo- + nomlenze lo mshini bethana.
5. Stud + imilenze kruthu unit eliphezulu ukubambelela ngokubanzi.

ngosuku lwesibini:

1. Bena intonga libele ukubambelela emxinwa + umthambo pulldown ukubambelela ngaxeshanye.
2. Leg flexion + pullover kunye dumbbells.
3. Linegunya (emgangathweni okanye kwibhentshi) + deadlift.
4. Ukunxulumana iingalo kunye dumbbells elele + iinyawo bongezelelwa lo mshini.
5. Dumbbell kwibhentshi cofa kwi kwisitulo uyithobele + squats.

umzimba ngamnye kufuneka kwenziwe izihlandlo ezili-15. Deuce iyaphindwa kathathu. Indlela ngokupheleleyo umsebenzi, ngenxa namandla - amaxesha-2 ngeveki.

Complex amadoda

Ngoku cinga kwi ejimini amadoda. Le nkqubo ezingafanelekanga besini bubuhle. Phambi kokuba uqale uqeqesho, kufuneka ukhethe ubunzima amaqokobhe. Ekuqaleni, ukuba kunjalo, ngoko aninako ukwenza akukho ngaphezulu kwe-13 kophindo lwe umthambo ethile. Kwiiveki ezimbini zokuqala kufuneka benze enye ngexesha indlela a. Kwi kwiveki yesithathu, ubunzima kweqokobhe kwandisa, kwaye inani kophindo zinciphe. Kwi kwiveki yesine, yonke into kuhlala kunjalo, kodwa umthambo nganye kwenziwa sele iindlela ezimbini. Kufuneka ukuba sizame loo mali kophindo, okuboniswe kwindawo yegama.

ngosuku lokuqala:

1. Bena intonga ilele phezu kwesitulo (8x3).
2. izandla nokuzalana elele kwisitulo kunye dumbbells (12h3).
3. "Butterfly" (8x2).
4. umthambo pulldown ukubambelela ububanzi (10x3).
5. Hyperextension (15h3).
6. Eyendawo intloko yakhe (8x2).
7. Link intonga kwindawo yokothula tilting (10x3).

ngosuku lwesibini:

1. Bena cofa Nge ehleli, ngenxa intloko (8x3).
2. Ukuphakamisa dumbbells for izo- ehleli (10x3).
3. Amanyathelo dumbbells (10x3).
4. Nokuzalana izandla benemizimba emi (10x3).
5. Ukuphakamisa umntla eliphezulu cofa (20X3).
6. Ukwanda kwe eendaba umzantsi womlenze (20X3).
7. Okha esineendidi (10x2).
8. kwibhentshi French (12x2).

ngosuku lwesithathu:

1. imilenze Bena lulele kuyi (8x3).
2. Ukutsibela kunye dumbbells (8x3).
3. curls umlenze kuyi (10x3).
4. Ups izandla phezu kwesitulo for izo- Scott (12h3).
5. iinyawo kuvuka vice (12h3).

Enye isethi abantu

Le program ukulahleka ngokobunzima amadoda umthambo nobucukubhede ezimbini ezidlulileyo, kodwa enkulu uqhumisele ngamanqatha. Kungenjalo, unako uqale kwisakhiwo yangaphambili ize ngokuthe ngcembe adlulele kule. Apha, njengoko kwinkqubo yokuqala, yaphunyezwa indlela supersets.

ngosuku lokuqala:

1. Linegunya phezu kwesitulo uthambekele + hyperextension (20h4).
2. Squats + umthambo pulldown ukuba intloko (15h4).
3. Cofa intonga esifubeni, ehleli bemi + elele umlenze curl (20h4) okanye.
4. Push-ups kwesitulo ngezandla zakhe ngasemva ngentonga yasolula umva yakhe + kusesilevini (20h4).

ngosuku lwesibini:

1. iinyawo vuka yesandla + deadlift (20h4).
2. Ukutsibela dumbbell + tyaba block nityhala (15h4).
3. Bena cofa Nge emi okanye ehleli ngenxa intloko + ukwandiswa imilenze lo mshini (20h4).
4. Push-ups ukubambelela ngokubanzi + curls bemi Nge (15h4).

ngosuku lwesithathu:

1. Linegunya phantsi + hyperextension (15h4).
2. A umlenze cofa kuyi + kwibhentshi cofa (15h4).
3. umthambo pulldown ukubambelela emxinwa + tilts amagxa kwipali (15h4).
4. Zashagivaniya entabeni benemizimba + ukuzala dumbbells elele. (15h4).

Le program for girls ku ejimini

Ukuba udweliso lwenkqubo lokuqala jikelele, kwaye eyesibini neyesithathu baba kuphela oyindoda, oku complex ugqibelele nje besini bubuhle. Uqeqesho kwabasetyhini yokwenza umthambo ukunciphisa umzimba akukho nje kunzima ukuphumeza, kodwa ukuba kwenziwa ngokuchanekileyo, inika nemiphumo emihle.

ngosuku lokuqala:

1. Ukucofa press eliphezulu.
2. umlenze isandiso
3. pulldown umthambo esifubeni.
4. curls umlenze.
5. Yaphosa block ncinane ukuya esifubeni.
6. iinyawo Ukuncipha.
7. Curls benemizimba kwi zomfana wakho.

Ngosuku lwesibini

1. Linegunya phezu obliques.
2. Bena cofa Nge phezu kwesitulo nibeke.
3. "Butterfly"
4. Deadlift.
5. emi flexion umlenze.
6. Ukukhulisa neentungo lo mshini okanye vice.

ngosuku lwesithathu:

1. Ukucofa press asezantsi.
2. Push-ups ukusuka kwibhentshi.
3. iingalo Extension esineendidi, phezu block.
4. Ukutsibela kunye dumbbells.
5. Squats benemizimba.
6. Pushups.
7. Umlenze Extension.

Yonke imisebenzi lwenziwa ngenxa kophindo 15 iindlela ezintathu. Kakade ke, ukuba kunzima, ekuqaleni, unako ukwenza nabameli ngaphantsi.

Esibekela ukukhetha - isigqibo sobuqu. Xa kunjalo, khumbula ukuba kufuneka uqalise ukuzilolonga kunye andigqibe efudumeleyo phezulu kunye - yade. Kwaye musa ukulibala ukuba umsebenzi ku ejimini amadoda ayifanelekanga ukuba isetyenziselwe kwabasetyhini, kwaye vice versa. Ke ukuba indoda, ibaleka iziko yabafazi, nje musa ukufumana isiphumo, intombazana, performing amadoda, ukuze ungayibaxi. iinyanga 2-3 kufuneka ukutshintsha inkqubo yoqeqesho, ukuze izihlunu musa kusetyenziswa. Ngamaxesha athile, kufuneka uthathe ikhefu, ngoko ke waphumla kakuhle.

uqeqesho lokukhulisa amandla ekhaya

Abaninzi abanomdla umbuzo ukuba kunokwenzeka ukuqeqesha ekhaya kunye ukusebenza efanayo eholweni. Enyanisweni, yonke into kunokwenzeka, ukuba une izixhobo ezifanelekileyo kunye nolwazi. A lot of njengabaqeqeshi nga kufakwe imithambo elula, kodwa aninjalo nonke. Ukuba une dumbbells kunye barbells, okanye ubuncinane ezithile dumbbells, kwindawo ethile izihlunu isiqingatha unako ukusebenza ngaphandle simulators. Kwaye ukuba siye songeza bar kwaye ingqamene imivalo tyaba, leyo akuyo yonke eyadini, ngoko sinqwena efanelekileyo, unako ukusebenza ngaphandle emzimbeni wonke.

Dumbbells kunye barbells ungasetyenziswa kweentonga kunye iindlela scanning. Ngokuqhelekileyo, Block izixhobo uqeqesho, apho ufuna ukutsala ubunzima ngokwabo, abanako indawo. Kodwa iya indawo bar tyaba, ubuncinane kwi imithambo ngomqolo. Buyisela iingalo ukwandiswa kwi esineendidi asezantsi ukuvimba kunokwenzeka ngaphandle kokuba wegazi tight, busisigxina engela efanayo naleyo kwibloko lever. Ukhetho yesibini endaweni lo mshini block - nzima ukuba asebenze dumbbells. Iingxaki Kwakhona uvuke ukufunda iinyawo. kuyi olulodwa ngokugoba imilenze xa iimeko ikhaya ayikho indawo. Ngoko ke kuya kufuneka kukho kubhenela ukusebenzisa umzimba, kodwa oku akukho qeqesho kakhulu amandla.

Mhlawumbi ingxaki ebaluleke kakhulu yokuqeqesha ekhaya kukungabikho kwengcali onokuyiqwalasela iimpazamo zakho kwaye ulungise ubuchule. Ngoko ke, ukuba ufunde ngempumelelo ekhaya, kufuneka ufunde ngokucophelela intsingiselo yokuzivocavoca. Ehholo, ewe, inqanaba lokukhuthaza, kuba abantu bayakubona, kwaye abanye babo sele bephumelele kwimpilo.

Izigqibo

Namhlanje siye saqikelela indlela yokulahleka isisindo kwi-gym. Ngenxa yoko, unokwenza isigqibo esilula ukuba ukulahlekelwa isisindo kubalulekile ukukhuthaza, kunye nendlela yokwenza umsebenzi. Yaye yonke into yinto yobugcisa. Amantombazana amaninzi ayesaba ukuba xa bejongene nemithwalo, baya kuzuza iifom zomntu. Oku kuphosakeleyo. Kwaye akunandaba nokuba ukuqeqeshwa kwabasetyhini kwidlovini kwakhiwe njengendoda. Zizo zonke i-hormone ezingayi kuvumela intombazana ukuba ikhulise imisipha yayo. Ewe, kukho ukungafani, kodwa azinqabile kakhulu.