Bonisani ukuba ezimpundwini, le program for girls

Yiloo ngenyanga yokugqibela ebusika lufikelele esiphelweni. Hayi kude entwasahlobo zasehlotyeni ixesha elide-ilindelwe. Oku kuthetha ukuba kungekudala kakhulu iblukhwe efudumeleyo, siya atsibatsibe ngaphakathi ingubo elifutshane, iziciko kunye swimsuits. Kakade ke, xa kukho libya olungxamisekileyo impahla zibonakala zonke izitenxo zethu, convexity ngokugqithiseleyo, unokukhawuleza kunye namanye amanani iintsilelo. Ukusombulula ingxaki uya kunceda umthambo mihla le ezimpundu. Ingakumbi kuba siye sakhetha imithambo kakhulu esebenzayo ezifanelekileyo ukuphunyezwa ekhaya kunye lokuzilolonga.

A imithetho embalwa elula ukuba uqale

Phambi ugqithisayo ukuya kumdlalo, kufuneka enze ezinye iinkqubo wokulungiselela. Ngoko ke, ukuba uqeqesho neempundu yakho (amantombazana) ziya kuqhutywa ekhaya, lungiselela ukhuko, amanzi, itawuli kunye ngesinxibo iingubo ezitofotofo, ngaba agcine intshukumo. indawo ekhululekileyo soqeqesho. Kuba iiklasi ejimini, kufuneka ibe ukufaka amanzi, itawuli, utshintsho iimpahla kunye nezihlangu. Wonke umntu othanda ukuzibandakanya umculo, qiniseka ukufumana advance efanelekileyo kunye flow ngesingqi, nto leyo kusinceda ibe isingqisho efanelekileyo.

Qala nge begcakamele-up

Indlela ukuqala umsebenzi ekhaya ezimpundu? Injalo loo nto, kunye efudumeleyo-up. Phambi kokuba uqale ukuze kuphunyezwe oluntsonkothileyo loqheliso ekucetyiswa ukuba retaining ngeempundu, indlela ukuzifudumeza up. Ukuze wenze oku imizuzu 5-6, okanye Yenza utsibe ngoko nangoko. Ungasebenzisa intambo. Yaye kuphela emva kokuba sebelungele izihlunu zakho, dlulelani amanyathelo elandelayo.

Ingaba ekhaya okanye kwi gym: squats

Okokuqala, isigqibo ngokwakho apho uceba ukusebenzisa le ezimpundu: ku ejimini okanye ekhaya. Ngethamsanqa, ungasoloko pick up iseti jikelele olulandelenayo omabini iholo kunye nokusingqongileyo sekhaya. Ngokomzekelo, enye yezi Iiklasi wahlala-ups ukuthi engenziwa kunye okanye ngaphandle izikali. Kule meko kungenzeka ukuba ukusebenzisa ubunzima, ubunzima okanye iibhotile ezincinci ngamanzi okanye ngesanti.

Squats lwenziwa ngolu hlobo lulandelayo:

• Yima nkqo nendawo iinyawo ububanzi (kuyacetyiswa ukuba acha- emagxeni akho).
• Sithathe ibhotile okanye dumbbell.
• Goba iingalo zakho (kunye dumbbells) kwi iingalo.
• Kanye emva (kwesi sikhundla kufuneka igcinwe kulo lonke Amazing).
• Iinyawo ukuxuba emacaleni (at 45 ° C).
• Landela wayehleli (isinqe kufuneka ngaxeshanye phantsi).

Ezi squats kufuneka yenziwe yonke imihla izihlandlo 30-10 besondela ngomntu omnye. Ngcembe kwandisa inani kophindo kunokwenzeka. Squats - kakhulu ngempumelelo yaye kwangaxeshanye imithambo ezilula. Le ukuzilolonga kakhulu glutes, imilenze kunye nomzimba lonke andiyifumananga.

Squats kunye dumbbells kunye ibhola eludongeni

Kuba ezahlukahlukeneyo, Classic zihleli-ups kwi ibala ilungiswe kancinci. Umzekelo, ngenxa yale njongo zingasetyenziswa ibhola fitbolny (lithathelwe ekhethekileyo qethe) kunye dumbbells. Kubanjwe le ezinqeni ndlu Amazing. Ukuze wenze oko, yenze la manyathelo alandelayo:

• Inyathelo phezulu kwaye babe emva eludongeni.
• Fumana ibhola, wayibeka emva kwakhe, engamarhoqorhoqo ngakwicala engentla lomzimba wakho.
• Uziphakamisa a dumbbell okanye iibhotile ezimbini.
• Maxa wambi, yenze ehleli phantsi, agobe iingalo zakho kuwe, ababini - sukani nime, niziphakamise izandla zakho dumbbells.

Phinda 25-30 amaxesha squats. Uyacetyiswa ukwenza le zakhiwo 2-3 iiseti. Ngelo xesha, ukuba enze zonke iintshukumo akudingeki ukuzila. Musa ukulibala ukuba ukwayama umva uze ubambe ibhola. Ngoko ke, musa ukuhamba ngokukhawuleza, ukuze ukuba kuphulukana ingongoma eseleyo.

ukwahluka mininzi ukuhlaselwa

Enye umthambo elisemagqabini ezimpundwini kunye imilenze ukutsibela. Kukho inala ongakhetha ukuphunyezwa kwazo. Ngokusesikweni, iprogram yoqeqesho ezimpundu Lo msebenzi mawubandakanye zonke ezi ndlela. Kodwa kusenokuba, luye ubuncinane ezimbini ukutsibela. Umzekelo, uyakwazi ukwenza kokuhlaselwa odidi, edibanisa nabo emnqamlezweni.

Kuba iintlobo yokuqala zokuhlaselwa, kufuneka ume nkqo, uze wenze linyathelo elikhulu phambili. Kulo mzekelo ubunzima bomzimba ukuhamba kakuhle phakathi kwemilenze yakho. Landela le ukuhlamba yokuqala. Bamba kwesi sikhundla imizuzwana embalwa, ndibuyele umlenze ndawo. Phinda kuqala kwicala elinye izihlandlo ezingama-30, emva kokuba abanye.

ukuhlaselwa Cross wenziwe ekuqaleni. Kwaye kulo mzekelo, unyawo azidluliselwa ngqo, kodwa kwelinye icala (crosswise). Inani kophindo emlenzeni ngamnye bayamenywa ukuba ayinyuse ku 30-60 ahlale phantsi ngelo xesha. Xa mfanekiso singakwazi ukwenza ukutsibela ebezingalindelekanga.

Babaleka imilenze isiqingatha-kruthu xeshikweni emi ngeenyawo. Kulo mzekelo, umlenze kufuneka kubekwa ngokungqongqo ecaleni. Phinda into efanayo kwelinye unyawo. Yiyiphi ngcono kunokuba Amazing kuba glutes?! Ukuba yenziwe ngendlela eyiyo, le mithambo izihlunu zakho ziya ngokoqobo litshise bemilenze. Kodwa ke into ebalulekileyo kukuba nayiphi na kwezi iintlobo zokuhlaselwa kunokwenziwa kuphela ekhaya kodwa ejimini. A Ukongeza omkhulu apha dumbbells.

Phakamisa imilenze phezulu

Xa sele uyigqibile mithambo-moya ephezulu, lixesha lokuba bafudukele ezantsi. Ukuze wenze oku, beka ngamadolo zakho, iingalo landela ugxininiso. Shiya lo ngedolo ngomlenze omnye ze kwigophe lesibini nokuphakamisa. Kwaye isithende mayibhekiswe yophahla kwaye umlenze - ukususa kwindawo esinekona sasekunene. Khumbula ukuba umthambo olunjalo ezimpundwini musa ifuna besibekeka esinqeni. Ukuze siphephe ingozi, zama ukugcina emva wakho uze musa Zityede ngoxa uqhuba. Yenza lo msebenzi kunye nezandla amaxesha 25-30.

umlenze Side liphakamisa ngayo

Emva kokuphumelela Kumsebenzi ongaphambili, ngobunono lala ngecala lakho. Ungqiyame intloko yakhe ingalo ngesinye isandla, elinye kube lula kruthu kancinane kwaye ibekwe phambili. Thatha umoya nokonyusa nomlenze phezulu wobomi. Bamba kwesi sikhundla imizuzwana embalwa. Emva koko, uwukhuphe ehlisa umlenze wakho, ingakhange irwece emazantsi elele ngoxolo. Phinda umlenze ngamnye amaxesha 25-30. Ukwenza le nkqubo yoqeqesho ezimpundwini kwi gym okanye ekhaya eqhelekileyo ngakumbi.

ups ze isinqe polumostika

Balale phantsi. Twabulula iinyawo zenu zamagxa-magxa. Libagobe emadolweni. Izandla phantsi yediphu kwaye zoom kwamathanga zabo. Ungayami emagxeni zakho ze aphakamise isinqe phezulu. Ngeli intshukumo isifuba ukuba liqengqiwe lesuka ilitye phezu kwentloko yakhe, umzimba yenza uhlobo wesiqingatha-kwebhulorho. Kwindawo ephezulu emva, kwaye ngokuqinileyo buthi ezimpundu. Ukwehlisa esinqeni phantsi uphinde 25-30 amaxesha unyuko.

Ukuze inguqu, ukunyuka beemvavanyo zangasese inokwenziwa ngexesha phezu kwentaba. Oku kuthetha ukuba xa umzimba vuka phezulu, iinyawo zakho kufuneka zibe bubude. Umzekelo, kusenokuba ngandlel ezijongeneyo ukuba isitulo Yoga ibloko okanye isihlalo usofa. Ukuze nzima eli nyathelo imilenze angabekwa kwicala ibhola enkulu fitbolny.

Yenza deadlifts ne zimbi

Okulandelayo ezifikelelekayo elula umthambo - le deadlift. Ukuze sibe nokumiliselwa uya kufuneka dumbbells. Kulo mzekelo, ezo ezifanelekileyo apho kufuneka ubunzima ukukhanya (ngaphantsi 5 kg). Nangona kunjalo, xa kungekho umlinganiselo kwaye ungasoloko usebenzisa iintsuba ngamanzi okanye ngesanti. Njani le ezimpundu umthambo kwi gym? Kuba amantombazana ngokuqhelekileyo lwenziwa yi nabafundisi abanamava. Okanye inyathelo yonke iwela amantombazana ngokwabo.

Ukuze wenze lo msebenzi, ukuba kuyimfuneko makathathe dumbbell, kuthi tye, ukuqondisa umva yakho neengalo udilize (njenge umthetho, ukuba hang ngokukhululekileyo kummandla hip). Elandelwa kancinci ndiguqa amadolo, sinciphise ngasemva, kakuhle ukutyibilika amatye phezu imilenze yakhe. Yenza uphakamisa dumbbells umva. Phinda lo intshukumo izihlandlo 20-25. Hambisa kakuhle ngaphandle uphakamisa. Musa sukela. Thatha ikhefu elifutshane uphefumle kakhulu.

Iprogram yoqeqesho kwi gym: ngeempundu

Gym, ngokungafaniyo ekhaya, kukho indawo enkulu kunye namathuba. Inzuzo ephambili apha phambi ngomfundisi onamava, owathi ekuhambeni kwexesha uya kunika iingcebiso ezilungileyo wenze ucwangciso loqeqesho ngezigaba. Ngoko ke, lo gama kwelo gumbi, ungathatha dumbbells omnye (5 kg entle), beka ebanzi-umlenze kwi "plié" kwaye enze squats. Hlala phantsi logama nje inxalenye esezantsi dumbbell ochukumisa emgangathweni. Kwangaxeshanye, qiniseka ukuba amadolo zakho musa ngaphaya iikawusi. Yenza iiseti ezintathu izihlandlo 12-15.

squats Deep

Enye umthambo kakhulu ngeempundu eqinile ezi squats ezinzulu okanye istampu ngaphandle "iikeyiki" olongezelelweyo. Ukuze wenze oku, beka ububanzi lakho iinyawo zamagxa ngaphandle, ukufumana entanyeni okanye emva bar kwaye ukuthwala umthwalo emagxeni akhe. Qala ukwenza squats, sijonge isinqe bakho ukuba ufuna ukuba ahlale uSihlalo ongabonakaliyo. Phinda lo msebenzi izihlandlo 12-15, esebenzisa 2-3 iiseti.

Squats ngomlenze omnye

Ukuze wenze lo msebenzi, kuya kufuneka entanyeni okanye bar ubunzima encinane kunye kwesitulo. Umyalelo ukubulawa amanyathelo kwesi sakhiwo ngolu hlobo lulandelayo:

• Yiya igushuza waba phambi kwakhe (nje 60-90 cm).
• Iinyawo zamagxa-ububanzi indawo ngaphandle.
• Agobe amadolo zakho ze aphakamise entanyeni okanye ngeposi phezulu, wawubeka emva emagxeni akhe.
• Beka izandla zamagxa-magxa.
• Ukuqondisa umva wakho wayiphakamisa intloko.
• Ungqiyame iinyawo sihlasela phezu kwesitulo.
• Thatha umoya kwaye uqale behle de kube lelo xesha akuyi kuba eyayingqalene phantsi ephangweni.
• Uwukhuphe sibuyele endaweni yaso yesiqhelo.

Tshintsha imilenze uphinde nenkqubo enye phezu kwenye. Phinda amaxesha 15 emlenzeni ngamnye. Inani uphinda kule meko ke kungcono ukuba lenyuke 2-3.

Nyusa ezimpundwini in polumostike Nge

Ukuze wenze lo msebenzi, ahlale phantsi. Emva koko, Icwecwe iinyawo zakho ngaphantsi ibhari ezinobunzima encinane. Kulo mzekelo, intamo kufuneka ibe kwi esinqeni sakho. Emva koko, ngobunono kulala phantsi emgangathweni kunye nokubamba post ngezandla, qala ukuba ukwenyuka polumostik. Kuba iinyawo nokungafunekiyo eliqele phambi emgangathweni, uze uzame ukuba aluphakamise esifubeni phezulu. Emva ephakamisa kunye nokukhupha ngaphantsi kancinci ukuya kwindawo yayo yoqobo. Phinda lo msebenzi izihlandlo 12-20.

Uqeqesho kwi treadmill okanye orbitrek

Ukongeza kuqeqesho amandla, igalelo ngokukhawuleza Ukwehla kobunzima kunye nokuphucula imilo ngeempundu yakho, kufuneka enze ngakumbi Cardio. Ukuza kuthi ga ngoku, ingqesho esifanelekileyo orbitrek okanye treadmill. Nangona kunjalo, kwimeko yokugqibela, kufuneka ukuba ufake i-engile bhanti kunye nokujikeleza. Kulo mzekelo, umthwalo ezinqeni aya kunyuka, nto leyo eya kuba nkqu izihlunu incinane "indawo yesihlanu" bakho.

Ngokufutshane, ukulungelelanisa uqeqesho Cardio kunye nobunzima. Kwaye ngoko, ngokukhawuleza kakhulu, wena nje musa ukuzibona wena esipilini.