Sergey Sivets: imithambo kunye nesondlo ukunciphisa umzimba

Umbhali Site "Blog Athletic", ingcaphephe kunye imfundo yabucala ephakamileyo, inkosi kwezemidlalo Sergey Sivets eyaziwa abantu abaninzi ababekade abanomdla ngobume bempilo kunye zomzimba yabo. uqeqesho kunye nesondlo iinkqubo zakhe ziye zanceda akukho madoda ikhulu nabafazi ufumane ifomu ethile. Ubungqina - baqinisekiswa kunye amazwi ombulelo ukuya kwisiza Sergey. Imisebenzi ye nomqeqeshi abatsha nabanamava ijolise ekukhuthazeni yokuphila esempilweni kunye nemfuneko umthambo. Iinkqubo umqeqeshi idumileyo zijongwa izakhiwo beemvavanyo ukunciphisa umzimba.

Mhlawumbi lifikile ixesha lokuba uqale ukwenza?

imfundo Physical wanikwa ingqalelo ngenxa kwi USSR. Morning usebenzisa usasazo imihla kunomathotholo, yaye uvulindlela ngamnye waqala imini yakhe ngala mazwi: "Vula ifestile! Siqala ukuhamba kuloo ndawo. " Ngoku Phakamisa imizuzu engama-20 phambi kokuba umfundi loqeqesho ngokwasemzimbeni akunakwenzeka. Ukulahlekelwa ngokubaluleka kuphuhliso iimpawu ngokwasemzimbeni. Kwaye hayi kuphela abantwana kodwa abadala.

Xa blog yakhe, Sergey Sivets ngokuphindaphindiweyo ucaphula utitshala wakhe, ngubani na amandla uqhuba kwaye ukhuthaze abantu ukuba off esofeni uqale rhoqo umzimba wakho umzimba umthambo. Kodwa ukutyhilwa kwawo ngolu hlobo lulandelayo: "Sports musa ukunika isiqinisekiso omele abantu baphila ixesha elide, kodwa ingenelo yomzimba ukuba ezilikhulu ekhulwini linokuba uya kuba nako ukumelana emva kokuba iglasi yokugqibela yamanzi."

Bonisani na ubudala, hayi kuphela iziphumo imveliso ngohlobo umzimba entle toned, kodwa kukunceda ukugcina amandla ulutsha kunye umlilo entliziyweni yakhe. Ngoko ke, ngoku lixesha lokuba ukuzama phandle i mdlalo efikeleleka yonke indlela kokunika umzimba zobutsha kunye nomoya.

Indlela ukusebenzisa ukuncipha

Nasiphi na umthwalo zibonakalayo izihlunu kukhokelela ukusetyenziswa kwamandla. Nangona kunjalo, kukho ezinye iinkalo kuqeqesho ejoliswe avuthayo ngamanqatha. Ezi bokuqonda kwaye ichaza Sergey Sivets. Ukuncipha komzimba iqala xa kwegazi abasebenzi, nto leyo inegalelo yothutho esebenzayo kwamafutha ibekwe phantsi kwesikhumba, waya iiseli otshisayo. Ezi nkqubo negalelo Cardio.

Umthetho yesibini ngelahleko ubunzima - yindlela yokusebenza beemvavanyo obuluqilima kunye umthwalo yamaqela izihlunu enkulu. Umzekelo, ukubaleka, ukukhwela ibhayisikile, ukuqubha, ekhatywayo, umzimba.

Ubude ngokupheleleyo umsebenzi uya kuba imizuzu engama-50, yaye rhoqo noqeqesho - ka-3 ngeveki.

ukutshisa Fat kuthatha indawo kwi ethile izinga lentliziyo (HR), ekufuneka kuba yi-70% yale ngcaciso imfutshane ungqubeka 220 thabatha yobudala. Oko kukuthi, kwiminyaka engama-25, umlinganiselo intliziyo ngexesha ovuthayo ukuzilolonga ngamanqatha kufuneka: (220 - 25) * 0.7 = 137.

Ezi ngcebiso unika Sergey abo wokukora ubunzima ilahleko nokuphucula impilo. Kwaye enye into: ulawulo kwamanani ukuya icebiso ngentla ukutya ukunciphisa umzimba. Xa umqeqeshi kukho ukubhala kweli cala, apho zingathengwa kwindawo resource okhethekileyo.

Inkqubo ukunciphisa umzimba

Umbhali iinkqubo zoqeqesho Sergey Sivets yenzelwe ukuze ithuba lokuba abantu ukhethe lowo luvumelana iimfuno ngamnye lophuhliso ngokwasemzimbeni. Oko kukuthi, umqeqeshi wababela ezimbaxa zibe yinkunzi nemazi; elwe mass esebenzayo kunye imisipha; Womise lomzimba unyamezelo; kwakunye ukusebenza kwi gym ngaphandle, ekhaya okanye esitalatweni.

iimfuno ngalinye program zifana ncam: kungabikho Izimo kuqeqesho ezemidlalo, kwaye mithambo kwizakhiwo zenzelwe kumanqanaba ahlukeneyo qete.

Ifumaneka Inkqubo Sergeya Sivtsa - into isebenza ukunciphisa umzimba. Okokuqala, akuyomfuneko ukuba uhlawule kuba ubulungu umthambo, yaye okwesibini, umsebenzi ngaphandle izixhobo zemidlalo.

uqeqesho Cross

Abo banqwenela ukuba ukupompelwa phezulu imilenze, liphuhlise inkqubo yokuphefumla, uxinzelelo eqhelekileyo, ukutya okulungileyo ngexesha elifanayo ukwakha umzimba ezintle kufuneka sinikele ingqalelo Sergeya Sivtsa Amazing abalekayo.

Master of Imidlalo icebisa wabaqalayo ziqala iiseshoni umzuzu sibaleka ngesantya lula a ezilishumi. Iiklasi kule imo iqhubeka kangangeeveki ezintathu. Kulo mzekelo, lo mgama uya kwanda ngexesha ngalinye. Ukuba ngaba wehlelwa run luthathelwa ukuhamba, yaye emva nokuphucula uqeqesho uqalwe kwakhona. Ukuze nzima ukuqeshwa kwabantu, umzekelo, Sergey Sivets wacebisa makathathe dumbbell kunye kilograms enye ukuya kwezintathu. Emva angandiswa iiveki ezintathu zoqeqesho ngelixa ukubaleka.

ukuzilolonga "Running kumgama 3-5 km":

• Running iimitha 400 ukushushubeza izihlunu. isantya Ngezantsi-avareji.
• Le ngcaciso emfutshane emihlanu izihlunu elula.
• Running ukukhawulezisa lezithuba. Kude (3-5 km) ufuna iziqwenga 5 ekhawulezile weemitha ezili-150.
• Le ngcaciso emfutshane ezintlanu-twa.

Jikelele Sergeya Sivtsa iingcebiso yesondlo ukunciphisa umzimba

Ingcali kwezemidlalo nenkcubeko ebonakalayo kumanqaku zabo kunye neenkqubo kwi sesondlo ilahleko ubunzima lujolise koko udle ukudla okunencasa, kodwa ukuncipha. Sergei uthi indlala ukuze kuphunyezwe iziphumo kunokwenzeka, kodwa hayi iintlobo kunye nempilo abonakele zaziswe. Kakade ke, kufuneka ukubaluleka lokukhonza, kodwa eyona nto ibalulekileyo, ukuba ukutya okunesondlo kufuneka luqulathe igama ukudla.

Iintshaba ephambili inani elifanelekileyo ukuba namandla ngok utilizable: amaqebengwana, iilekese kunye nokusetyenziswa kakhulu ukutya okunamafutha.

Ekudleni ukunciphisa umzimba kufuneka koyisa salads yemifuno nge-fat iyogurt, intlanzi emhlophe iyabiliswa oatmeal kunye neziqhamo, cottage itshizi ephantsi-amanqatha, ukutya okuziinkozo, amabala kunye nenkukhu ibele.

ukudla zokupheka

Sergey Sivets kuphela abayinyamekelayo ukulungiselela izidlo ukunciphisa umzimba nokuba izihlunu ebhityileyo, kodwa kufaka rhoqo kwi website yayo ulwazi lokulungiselela izitya zokutya ezivela kubathengi babo, enye eya kamva.

Indlela isaladi emnandi ebizwa ngokuba "Imifuno cocktail '. izithako:

• cauliflower;
• broccoli;
• mafia eyakhiwe;
• imifino;
• iminqathe;
• pepper;
• namafutha omnquma, netyuwa.

Iminqathe kunye iintlobo ezimbini zekhaphetshu umhluzi. Kwesinye isitya ukuxuba izinto eziseleyo, woyigalela ityuwa uzalise ngeoli. Emva koko ukuqhagamshela iimveliso okuphekiweyo kunye nemifuno ezinqunqiweyo. Kanti - a luncedo kunye nefikelelekayo ekunciphiseni isaladi sekulungile!