Uqeqesho olusebenzayo - it ... uqeqesho olusebenzayo: Sebenzisa kunye neempawu

uqeqesho olusebenzayo - eli gama ethandwa kakhulu ngexesha lethu, leyo ngokubanzi ezisetyenziswa kwezi nemimandla ezifana nemidlalo okuhle. Ngokufuthi, le hlobo loqeqesho kuthetha umsebenzi kufuneka intshukumo rhoqo. Ukwenza umzimba lo hlobo, umntu Aviwe zonke izihlunu zomzimba abandakanyeka ebomini eziqhelekileyo. Iiklasi e zokwenza umthambo, ngoko abadlali ndidikwe kunye nabalandeli indlela yokuphila esempilweni, belujolise kakhulu umthwalo amaqela athile kwezihlunu. uqeqesho olusebenzayo - ulahlekiso olusebenza izihlunu wonke umzimba. Movement ngexesha umthambo ziyahluka ngokunxulumene nobunzima, kuxhomekeke ekusetyenzisweni ekujongwe kwiklasi ethile. Abantu usebenzisa uqeqesho olusebenzayo, bayakwazi ukufunda ngokukhawuleza izakhono ezitsha ngaphezu kwabanye.

indlela

inkqubo yoqeqesho esebenzayo ijolise lwendlela egcina iintshukumo eziyimfuneko kumntu ngamnye ubomi ngemihla yakhe. Nangona, ukususela ukuqaliswa uqeqesho olusebenzayo, oko kusetyenziswa kuphela midlalo. Umzekelo, iseti eyenzelwe ngokukodwa beemvavanyo wanika weembaleki ithuba lokwenza into elungileyo ukuqala atyhale, emkhenkceni kunye emkhenkceni - Inyathelo bazithembe yaye nemvo eseleyo. Pilates ngokwemveli ingqalelo enye izandulela uqeqesho olusebenzayo.

Ziziphi iingenelo zoqeqesho?

uqeqesho olusebenzayo - ezi umthambo ezijoliswe ekuphuculeni isimo somzimba izihlunu somfanekiso. Bona ise nzulu kwinkqubo zomuntu kwaye enze umsebenzi obaluleke kakhulu: ukugcina umzimba ezahlukeneyo zithuba. Ezi noqeqesho ziya kunceda ukujikelezisa siwe, ukwandisa bhetyebhetye, ukunika ukuzithemba intshukumo nokuphucula nolungelelaniso kunye nolawulo. Olu hlobo lomsebenzi emzimbeni senzeka kule ubuphothophotho yabantu, nobabalo, kunyusa unyamezelo kunye nomzimba athi namandla. Abanye abaqeqeshi bathi imisebenzi esebenzayo Unga negalelo therapeutic. Umzekelo, usebenzisa ezi klasi ukuba balahle zokufota, ukuthintela ukunwenwa kwesifo eziyingozi disc sisiba mandundu, nokuphilisa yintloko.

program

Yibani inokusityeda, kunye ukunceda neembaleki nonyamezelo uqeqesho olusebenzayo. Ukuzilolonga, ukusuka apho uwahlule ube zahlulo zithathu eziphambili. Esi sakhiwo ilungiselelwe kwiimbaleki, lungabemi avareji izinga qete.

Ukuzifudumeza-up - inyathelo lokuqala

Phambi kokuqala ezenziwayo kufuneka enze efudumeleyo-up. Okokuqala, kufuneka enze lamba: kuloo ndawo, emva naphambili ukusuka unyawo ngonyawo, ngapha nangapha. Nayiphi na indlela enjalo kufuneka ziqulathe ukweqa mabini. Lo msebenzi uza kunceda ukuba ukushushubeza izihlunu kwamaqatha kwaye ithoni kunye nemvakalelo yaloo mntu, ufuna uqeqesho elandelayo. uqeqesho olusebenzayo liquka amabini yokutyhiliza-ups, ezilishumi ekufuneka kufikelelwe nge ilungiselelo ngokubanzi izandla. Lo msebenzi kwandisa umthwalo pectoral izihlunu, esineendidi kunye deltoid. Zonke ezinye izihlunu abantu ngexesha le seshoni ziya kunika umthwalo emile, kunye nomlenze kunye engqinibeni asekhona shushu.

Ukuzifudumeza-up - sesibini isigaba

Kufuneka asondele inani lokuhlala-ups ngamaxesha amabini, alishumi ekufuneka kufikelelwe kunye isimo ngokubanzi. Ngaloo wayixova amalungu kwedolo iindawo hip. Ngexesha lo msebenzi ababandakanyekayo phantse zonke izihlunu imilenze kunye nezihlunu esinqeni. Emva koko wenza izihlandlo ezilishumi elinesihlanu kuvuka ngeenzwane. Ukuze imisipha umlenze ngakumbi, kuyimfuneko ukwenza amadolo motion setyhula. Ngaphezu koko akukho a elula: ukutsibela emlenzeni ngamnye izihlandlo ezilishumi. Lo msebenzi lokugqibela Amazing - ukuba Umtya. Oku kwenziwa kwimizuzwana elinesihlanu. Lo mntu kufuneka abe ugxininiso elele emva phantsi. Zozibini izandla bayavuswa. Oku kunceda umsebenzi manani kuzo zonke izihlunu zomzimba.

Uqheliso ukuphucula ukushukumiseka

Ukuba indoda uqeqesho krele kakhulu esebenza kuya kunceda. Bonisani ngeli nqanaba lokuqeqesha nomdlali uya kwenza bhetyebhetye and fast. Ekuqaleni wenziwe njengomtyibilizi. Running kufuneka ube malunga namakhulu amabini eemitha ngesantya esiphezulu. Okulandelayo ufuna ukwenza ukweqa icala. Ndingenabugwenxa nje, bagidime kwikonw ngekona-mali amaxesha amane kwicala ngalinye. Wonke yesi ezilishumi kufuneka wenze ikhefu imizuzwana elishumi. Emva lo msebenzi kufuneka enze Ukutsiba kwi ukunyuka okanye eqongeni yi indlela kwisifundo esidlulileyo.

Amandla Njengenxalenye yoqeqesho

Yinkalo yokugqibela - uqeqesho amandla olusebenzayo. Lo msebenzi yokuqala yale ibloko - squats, ekukhethwa kunye dumbbells. Wenza ngeeseti ezintathu izihlandlo ezilishumi ngalinye. Ngenxa yoko, swing izihlunu zakho umlenze, abanye - basebenza statically. Emva koko, kubalulekile ukwenza cofa Iijaji dumbbells babemile. Kuthatha beka umthwalo phezu deltoids. Yonke imisebenzi kweli candelo kufuneka wenziwe ngendlela efana lokuqala: iiseti ezintathu izihlandlo ezilishumi. Okulandelayo ngokuhambelana - deadlift kunye dumbbells, apho baya kakhulu izihlunu umva. Emva koko - etsala. Bazifaka nogxininiso ekuveliseni umsebenzi lat. Le yokugqibela ekusebenziseni amandla unit - emlenzeni curl okanye ukunyuka eliphezulu. Ebudeni ukuzilolonga, kubalulekile ukukhumbula ukuba zonke iintshukumo kwi umgudu ukuphefumla, yaye nokuphumla - uwukhuphe. complex epheleleyo asebenzayo bangasebenza Cardio imizuzu elishumi, ukunciphisa kancinci umthwalo. Emva koko, kuyimfuneko ukuba alale phantsi wakunika lonke elo izihlunu ukhululeke ngokupheleleyo.

imithambo yokusetyenziswa - umendo umzimba usempilweni kwaye intle

Mbumbulu iintshukumo yemihla ngemihla - esibandakanya uqeqesho olusebenzayo. Iinkqubo zoqeqesho ingaba ezahlukahlukeneyo kwaye usebenzise iintlobo lwezixhobo. Hayi nje exercisers zesiqhelo kufuneka imbaleki, kodwa Njengokungeniswa, iibhola, etsala izinto. Ngenxa yoko, kule khosi yoqeqesho izihlunu uhambisae ofanele ukuba indlela yabo nokomzimba. Oku kukhokelela ekubeni yinto yokuba ingcinezelo ngamandla kwamalunga liyalahleka, umthwalo umnqonqo lifinyele kwaye zibenze wokwenzakala lancitshiswa phantse zero. Ekubeni lo msebenzi ezisebenzayo kunokuba obungafaniyo kakhulu, ngoko yenza umntu isicwangciso ukuzilolonga akuyi kuba nzima. uqeqesho olusebenzayo - yeyona ndlela ilungileyo kuba bonke abo bafuna umzimba ezintle, esempilweni yaye ukulungele ayikho exakwe kwaye overtaxing umzimba wakho kunye nenkqubo dystrophy.