Indlela yokwenza isiqabu ekhawulezayo umzimba?

Wonke umntu mihla ufuna ukukhangela slim yaye kufanelekile ukuba onke amaqela izihlunu ziphuhliswa ngemvisiswano nomzimba ibisoloko ikwimo entle. Kodwa asinguye wonke umntu ukulungele ukwenza umgudu ukuze oku kwenzeke. Azuze umzimba toned kungenziwa elikroliweyo ngoncedo uqeqesho olukhethekileyo kunye ukutya okhethekileyo. Eyona njongo ephambili kule meko - ukuze batshise asemzimbeni kunye nokomeleza izihlunu. thina namhlanje siya kufumanisa ukuba ukwenza njani na umzimba isiqabu xesha lifutshane kangangoko kunokwenzeka.

Yintoni na isiqabu?

Okokuqala siya ukuqonda, ukuba jikelele kukho isiqabu. Ngoko ke, ngokutsho izimiso yomzimba isiqabu kwezemidlalo kufuneka banelise ezi mfuno zilandelayo:

1. Inqanaba elisezantsi ngamanqatha ongama (10% of ubunzima bomzimba).

2. Le ukuqina ye izihlunu.

3. Ukwahlukana and definition.

Eyona nto ibalulekileyo kule landscape - Kakade ke, ipesenti ngamanqatha. Njengoko usazi, izihlunu ezihleli konke, kwaye amagosa eziqulunqile kangangoko abantu isebenza yonke imihla. Semvelo ukuze izihlunu bayiqhele le umthwalo ezifunyanwa umzimba. Ngoko ke, ukuba umntu ukwenza imisebenzi yemihla ngemihla nzima emzimbeni, izihlunu yakhe, zihlume ziyakazele. Ngaloo ndlela, sinokugqiba ukuba corset akukho dystrophy i ngokupheleleyo wonke. Ngaphandle ukuba kuninzi oko uzuze umaleko okunamafutha.

Ngoko ke, lo msebenzi yokuqala kukufikelela isiqabu - sokutshisa amafutha kwemfuneko. Injongo yesibini - impumelelo ngumkhinkqi izihlunu kuyimfuneko. Kuyimfuneko ukuba ukujonga nezamkelekileyo sikholisa-gingxi. Ngexesha iseti mass kwezihlunu, phezu koko, baba ngakumbi, kodwa ngenxa yokuba umgangatho ophezulu ulwelo kubo khangela flabby. Ngoko ke, iingcali natshintshanayo ibekwe ubunzima kunye umsebenzi isiqabu (yokomisa).

Kaloku, lo msebenzi lokugqibela - kukufikelela ngokwahlukana, inkcazelo kunye nobunzulu kwezihlunu. Ngoko nangoko kufanele kuphawulwe ukuba ezi nqobo kufuneka abadlali kuphela abaya kuthatha inxaxheba kukhuphiswano. Ngaphezu koko, iindlela ngokuphumeza ezi parameters baye kulwa zempilo. Umntu avareji ofuna ukuba babe sempilweni, ukukhululeka umzimba, ukuzibaxa izinto ezinjalo akuyomfuneko nto, ngoko kuyishiya iingcali. Kokuba kusetyenzwe isigama kunye nemiba, sibheka kuzo ngeekhomponenti asisiseko Amazing phezu isiqabu.

Cardio

Ukuvula lipolysis (amanqatha breakdown) ibe sisananelo amandla, kuhle ukusebenzisa Cardio (eyaziwa ngokuba aerobic). Ngokungafaniyo uqeqesho ngamandla, nto leyo ethatha indawo ngexesha glycolysis anaerobic, ubude kardionagruzki ukuze ibe nkulu kakhulu. imithambo amandla, ezifana cinezela esitulweni yimizuzu 1-2. Ngeli xesha, wayitshisa kuphela glycogen kwi izihlunu. Ukuze elula musa ukuba imikhosi ngokwaneleyo. Ngoko ke, olubalelwa inkqubo yoqeqesho isiqabu, kufuneka ngokuqinisekileyo zibandakanya Cardio.

Umthamo kwezi imithwalo ziya kwahluka ngokuxhomekeke imeko yakho, ukusuka kwimizuzu engama-20 ukuya kwiyure. Yenza umzimba isiqabu ukunceda zonke iintlobo Cardio: steppers, treadmills, ellipsoids, Bikes kunye nabanye. Kwaye nkqu ngcono - sibaleka umoya omtsha, ukuhamba umsengi okanye ngebhayisekile. Ukukhetha zezakho. Eyona nto ibalulekileyo kukuba ngexesha ukubetha Cardio waba phakathi ibetha 130-170 ngomzuzu.

Enye okanye ezimbini Cardio evekini ziya kuba ngokwaneleyo ukuba luyakunceda umzimba, ukomeleza nemisipha, ukwandisa ukuhamba kwegazi aqhumisele ngamanqatha ethile. Kodwa nakukufumana oko, animele kuba nosizi wena wenze ngenkuthalo. Hayi neziphumo ezibi kwimpilo, kakade, kodwa nangona lobuvila.

mnogopovtornye Undoqo or umthambo?

Makhe sibone ukuba ukwenza njani imithambo ukwenza isiqabu entle umzimba. Kakade ke, ungaquka zonke iintlobo beemvavanyo kule program. Emva kokuba ufunde isiqabu oko akuchasananga ukuphucula iipropati olusebenzayo ephilayo. Kodwa ke, ukwenza umthambo ezingundoqo ezifunekayo ngendlela ethile. Ngenxa yokuncitshiswa carbohydrate, uya kukwazi ukoyisa njengesiqhelo ubunzima. Ngoko ke, i "base" kufuneka enze nge 60-80% ye ubunzima eqhelekileyo.

uqeqesho

Qala inkqubo isiqabu ufuna xa uye wahlanganisa ngokwaneleyo mass kwezihlunu njengenxalenye zekhefu lakhe. Ngoko ke, izihlunu kufuneka ibe lukhulu kule. Study of isiqabu - kakhulu uvavanyo nzima kumntu wonke, ngenxa yokulahlekelwa iigram ezixabisekileyo izihlunu kunokuba kusisithuko. Ingakumbi xa kuphunyezwa ngomsebenzi onzima. Kodwa ngenye indlela.

izimiso zoqeqesho

Uqeqesho kwi isiqabu eyahlukileyo, okokuqala, kwelona nqanaba eliphezulu, yaye okwesibini, kukho inani elikhulu kophindo kwiseti nganye. Le ndlela ivumela ukuba zibaswe calories ngaphezu ubunzima iseti xa musa ukukhawuleza ukwenza umthambo benemizimba enzima. Ngakumbi nokukhuthaza ifuthe umthambo, kusetyenziswa ndlela sokumpompa amanzi. Oku kubandakanya operation oluqhubekayo. Oko kukuthi, kwiseti nganye, xa izihlunu udiniwe, umsebenzi uyaqhubeka ngaphandle kokuphazamisa, kodwa ubunzima ngaphantsi. Ukumpompa unika isiphumo esifanayo "zokumpompa" kwaye ikuvumela ukuba ngenkuthalo avuthayo calories. Le nkqubo 'wokwaphusa "nobuhlala kwiiveki 4-9, kuxhomekeke iimpawu imbaleki ethile. Ukubambelela imithetho elula, ungenza uqeqesho kakhulu ngempumelelo:

1. Kulo mzekelo iya kusetyenziswa ubunzima avareji, kodwa hayi kufikelela xa ubunzima elimisiweyo.

2. Sebenzisa supersets - uphumezo umthambo ezininzi xa iseti enye. It ikuvumela ukuba ukusebenza kuzo zonke izihlunu kwangoko iqela umsipha elithile okanye izihlunu-abamelene. UMZEKELO supersets ukuba izihlunu zamagxa: nokuphakamisa phambi dumbbell (front igxalaba ibaleka umqadi) ecaleni elirhoxisa ingalo (umqadi ephantsi) kwi ukuthambeka elirhoxisa ingalo (umqadi diff).

3. Ukusebenzisa nethontsi ebekwe (ukumpontshwa) - into ngokuthe ngcembe ubunzima ilahleko-20% kwi ngendlela enye. Ngokuqhelekileyo, ubunzima kuncitshiswa amaxesha 4-5. Oku ibalekisa flow igazi yokucolwa zomzimba kwezihlunu kwaye yandisa ezineenkcukacha iqela ekujoliswe kwezihlunu.

4. breaks Small phakathi iiseti - kwemizuzu 1.5-2.

5. Fumana ukulala ngokwaneleyo kunye neentsuku 1-2 off.

Ezi ngcebiso zilufanele wonke lowo emangele indlela yokwenza isiqabu umzimba.

Inkqubo yoqeqesho Umzekelo

Yonke imisebenzi, nto leyo eza akhankanywe ngezantsi zingahlanganiswa supersets. Kwakhona, ukuzilolonga ngalinye kufuneka ibandakanye ukwehla kwi indlela yesibini neyesithathu, imisebenzi ethile. Ngokubanzi, imithambo kufuneka kwenziwe iiseti ezintathu, amaxesha 12-15. Indlela lokuqala lisetyenziselwa ukufudumeza kunye nezinye ezimbini - ukufunda kwezihlunu.

Ngoko ke, cinga ngomzekelo inkqubo yoqeqesho.

NgoMvulo (ngasemva, esifubeni and press)

1. intonga Bena ilele phezu kwesitulo.

2. intonga Bena elele kwisitulo ethambekeni.

3. Deadlift.

4. Crossovers.

5. Khipha-ups (3 iiseti inani eliphezulu amaxesha).

6. Bonisani kumatshini (ungakhetha 3 imithambo ngokubona kwalo, kungakuhle ukuba baye bafunda kumasebe ohlukeneyo neqela kwezihlunu i).

NgoLwesibini (iingalo, amagxa, press)

1. nokuvela bar ukuma.

2. Phakamisa boom phezu kwesitulo ngu Scott.

3. Hammer yokugoba.

4. Bena Nge ukuma.

5. dumbbells eNgcingo emi.

6. ibambelele unit esineendidi.

7. Amaphephandaba French.

8. Isifundo se-ndaba eliphezulu.

Environment (amagxa, iingalo)

1. Yolula intonga ukuya kwesilevu.

2. Uphambuko of dumbbells umva.

3. okha.

4. Bena Nge emva kwentloko yakho.

5. Bena Arnold.

6. Funda icala eendaba.

NgoLwesine (ngasemva, cofa esifubeni)

1. Deadlift.

2. Khipha-ups ukubambelela ngokubanzi.

3. Link intloko block.

4. Cofa of dumbbells elele.

5. dumbbells iingcingo zombane phezu kwibhentshi.

6. crossover.

7. Funda le ndaba asezantsi.

NgoLwesihlanu (press, umlenze)

1. Uqheliso kuwo onke amasebe eendaba.

2. Squats.

3. Umlenze Press.

4. ukwandiswa kunye nomlenze curls (mshini).

NgoMgqibelo (umlenze cofa, nengalo yakho eyolukileyo)

1. Squats.

2. Umlenze Press.

3. Squats ezifana "sumo".

4. Ukwanda kwe bar kwi bicep.

5. Phakamisa intonga phezu kwesitulo ngu Scott.

6. Study-ndaba eliphezulu.

NgeCawa (umthambo awodwa)

1. Funda yonke iindawo eendaba.

2. Phakamisa xibilili ngentonga.

3. amagxa.

4. Isifundo izihlunu ithole.

Emva kweveki zoqeqesho kufuneka kwiintsuku 1-2 nelokuphumla uqale kwakhona.

Iimpawu amandla

Ukuba ufuna umzimba isiqabu, akukho nto ingako ube uqeqesho olunyamekileyo Cardio. Enye into ebaluleke kakhulu kwimpumelelo - isondlo esifanelekileyo. Ukutya kufuneka ibe phezulu-protein, kunciphise ekudleni. Usuku kufuneka ibe izidlo ezincinane malunga 6. Loo egqiba bekuya kuba ukugcina kwizinga eliphezulu ukutya.

Umxholo Caloric yokutya osetyenzisiweyo kufuneka incitshiswe nge-10-30%, ngokuxhomekeke ekubeni umzimba wakho, ukuba aqhumisele ngamanqatha. Ukudla Trim ukuba ngokuyintloko ngenxa confectionery, iimveliso izonka kunye nezinye carbs ngokukhawuleza. Umlinganiselo carbohydrate kwi ekutyeni kufuneka ubuncinane nge-40% yemifuno ezityebileyo - 10%, kwaye abanye - protein. Musa ukulibala malunga Ukwanda umzimba kunye iivithamini kunye neeminerali. ukuswela kwabo ikhokelela ukuqhawuka kwezihlunu. Ukunciphisa umthwalo kwi phecana zesisu, inokusetyenziswa njengomthombo izongezelelo ezemidlalo ziiprotein zokutya. Abayi kakubi umzimba, kodwa unike kuphela ngayo iproteni wamandla. Kubalulekile ukuba usele amanzi ngosuku (iilitha ezi-3). Iya kukhokelela yokungabikho ukutya kuyehla ezicothayo ukwehla kobunzima, kodwa kungandisa umthwalo entliziyweni.

Uyacetyiswa ukuba usebenzise kwi nokutya ukutya okunjalo: iziqhamo nemifuno, iimbotyi, intlanzi, okuziinkozo ezahlukahlukeneyo, libya-fat iimveliso zobisi, amaqanda, inyama angamarhoqorhoqo neenkuku.

Isixa ukutya osetyenzisiweyo ixhomekeke ubunzima iyonke yembaleki, ukukwazi umzimba ukuba aqhumisele ngamanqatha rate kunye metabolic. Eyona nto ibalulekileyo - musa nditye kwaye uzive umzimba wakho.

emzimbeni Ukukhululwa ekhaya

Fezekisa iziphumo okukhawulezayo ekhaya nzima kuba msebenzi ifuna simulators ezizodwa. Nakuba kunjalo, ukuba ngaba une dumbbells, bar oxwesileyo nemivalo ngaxeshanye (kweqokobhe ezimbini zokugqibela inokufumaneka kwintendelezo), uya kuphumelela. Isibakala sokuba uninzi imithambo kunye nokusetyenziswa simulators ingathathelwa indawo ngabanye. Umzekelo, cinezela kwibhentshi na indawo push-pulldown umthambo - tsala-intonga zingasetyenziswa endaweni dumbbell njalo njalo. Ngoko ke, ukuba ngokwenene ufuna ukwenza umzimba uncedo, nayiphi na imiqobo endleleni yakho ayiyi kubakho. Eyona nto - umnqweno wakho nokuzingisa.

Indlela yokwenza uncedo umzimba intombazana?

Phakathi iinkunzi ukuzilolonga nemazi akukho umehluko. uqeqesho lwabaseTyhini unokuthantamisa ngakumbi kuba intombazana zange ukuba benze onke amaqela izihlunu oludlulisa. Kaloku, enye umahluko omncinane - izihlunu ozithandayo, amantombazana Asifani abantu. Noko ke, musa ukuba bazibandakanye kulo naliphi iqela elinye kwezihlunu, umzimba kufuneka ube kakuhle!

isiphelo

Ngoko ke, nani sizicingele oko sikwenze ukuze umzimba xibilili thina. Uncedo ithetha ikhefu ezintathu. Lo msebenzi aerobic, ukutya okunempilo umthambo. umzimba Uncedo Kubalulekile ukuba imkhathaza phezu. Ngoko ke, qala kwangoko kangangoko kunokwenzeka! Kwaye ke uncedo wequmrhu amadoda nabafazi zimelwe kwifoto ngasentla, uya kuba kuni nezizathu.