Gym for Beginners: Inkqubo yoqeqesho

Kuthi kwakufika ebusika umntu avareji uqala aqonde ukuba ngeenxa nje yembombo ixesha elilandelayo elunxwemeni, kwaye itolo kwisiphelo kwisikali ibonisa amanani ezingavumelekanga. Ngoko ke, lixesha lokuba ukutsala kunye. Ngoko ke, kwiimeko ezininzi kukho umnqweno abakule ejimini. Xa apho, umntu ivula ihlabathi elitsha apho kungenzeka ukuba ningaqondi nto. Namhlanje siza kuthetha ukuba sijonge phandle ukuba xa ubhalisile yokwenza umthambo. Kuba wabaqalayo, kubalulekile ukuba kuphoswa nto, ukuze iziphumo ezidibanisayo Kungekudala ukuza. Le ilandelayo iya kuba neprogram yoqeqesho ezisisiseko kwabasaqalayo.

umqeqeshi

Into yokuqala ukuyenza, betha gym, - kuqesha ngumqeqeshi. Enoba umntu smart kunye nempumelelo anabi professional wazi okungakumbi malunga nezemidlalo, ngokuba umsebenzi wakhe. Ngako oko intamo kule meko ke kungcono ukuyishiya kunye izihlangu kwigumbi yangasese. Emva ezimbalwa kweenyanga xa uya sele uyazi ubuchule umthambo, umqeqeshi uya inkunkuma. Kodwa kuqala, kungcono iingcali.

Ukuba awufikeleli kwi-umqeqeshi okanye nje andifuni ukuqesha, isiphumo lisekhona. Kwi-Internet ungafumana amaqashiso ulwazi malunga ukuqina abanxibe impahla. Amanqaku kunye neevidiyo ukuze akuncede ufumane isiseko solwazi, kwanele ukuba usaqala. Enye indlela yokuzuza ulwazi ngaphandle umqeqeshi - yokunxibelelana iimbaleki abanamava. Kwiholo kwakho akukho namnye uya kwala ukuba akhwele okanye umnatha wokhuseleko. Nje musa kaninzi kakhulu usiphazamise abantu kwimisebenzi yabo.

umhlobo

Izakhi ebalulekileyo uqeqesho ngempumelelo - inkxaso. Ngoko ke, ukuba minkarhi hinkwayo ekhuthazekili, kungcono ukuya ejimini kunye nomhlobo. Xa badiniwe yaye bafuna ukuhlala ekhaya, elele esingqengqelweni ababukela series TV oyithandayo, eliqabane elithembekileyo yenza nje ndiya nakwiziko lokuzilolonga. into efanayo wenze kuye. Ukongeza, kukho xa ungumhlobo ubuncinane omnye, wabaqalayo ku ejimini baziva bekhululekile kakhulu ngakumbi.

Into engundoqo ke ukubonisa phambi kwezinye nabanamava iimbaleki ukuba impumelelo yabo. Ukuba sele wadlala nemidlalo, baqala kuphela ukuzisa umzimba wakho ithoni, inzondelelo ngokugqithiseleyo iza kukhokelela kukuba unako ukwenza nantoni na iintsuku ezimbalwa ezizayo ngenxa intlungu zasendle izihlunu. Kwaye kuphela kwimeko engcono. Abantu abathi bazibandakanya ngaphezu konyaka omnye, kusesemini zintsha kakhulu yaye uyadana. Abantu egumbini ukuya nokubuya. Phezu kwamanye amazwe akukho bani ingqalelo. Noko ke, xa ufuna icebiso okanye uncedo, womdlali onamava uya ukwala.

sinyanzelo

Uqeqesho kwabasaqalayo ku ejimini ekuqaleni ezinzima. Ungumsebenzi akaqondi ukuba angacingi izihlunu zakhe. Nje abacinezelweyo imiyalelo evela kumphathi wabo. Kodwa emva komzuzwana kuza kuzuzwe yezenzo. Ngoko yonke Umbutho ngabom. Musa ukuba uneentloni, ukuba ekuqaleni wenza into ephosakeleyo. Akukho mntu uya wohleka kunye nawe akuyi kuba zonke, kube kanye yaqala. ubuchule olululo ngokuqinisekileyo kuza, umonde kuphela.

Inkqubo kwabasaqalayo ku ejimini

Ngoku lixesha lokuba uthethe ngqo malunga noqeqesho. Xa waya endlwini yerhuluneli, abantu buhlungu wena. Ukuze uphephe oku, kufuneka ukuba balandele ngqo le imiqathango yengqesho yaye akalingi ukubonisa kwamazwe zabo. Gym kwabasaqalayo - indawo apho itshekhi uya kufumana amandla akho, ukuzimisela kunye nesakhono ukuze baphile kwishedyuli.

Inkqubo yokuqala, esinokucinga, ijolise ekudaleni isiseko ethile. Ubonelela ukuqeqesha yembaleki iimvavanyo ezingaphaya, lunzima kakhulu. It ongenabulumko ezizodwa kunye neendlela ezithile ezingqalileyo. Le program iquka ukusebenza ikakhulu benemizimba simahla. Isizathu ilula - hayi zonke amagumbi kukho izixhobo umthambo ezizodwa ezilungiselelwe ukufunda umsipha ethile. Ukuze akukho mbuzo (zithathelwa indawo mpathombi kule mshini?), Inkqubo lula. Kunjalo, yeyokuba isebenza kakhulu. Uqeqesho kufuneka uthathe indawo kathathu ngeveki. Namava iimbaleki yandisa inkqubo ukuya kwiintsuku 4-6. Kodwa ke ukuba nantoni na.

ngosuku lokuqala

Kubonakala into efana nale:

1. Kulungele up. Yenziwe ukuya kwimizuzu eli-10. Inika imithambo kunye Cardio.
2. imisipha Pectoral. Kufuneka wenze cinezela Iijaji dumbbells, elele phantsi, unako kwakhona ubatyale ngesandla.
3. Esineendidi. Benza ezahlukeneyo oomatshini: French, elele ukubambelela close phantsi kwithala phezulu.
4. Kwamagxa. Thina baphakamise izandla kunye dumbbells phambi kwakho. Okulandelayo, wenze Nge kwibhentshi cofa ukuma.
5. Ukuzilolonga (nayiphi na umthambo ukukhetha ukusuka).
6. Elula.

Ngosuku lwesibini

Inyathelo ngokuqeqesha inyathelo lumi ngolu hlobo lulandelayo:

• Kulungele up.
• Yomqolo. Ukwenza ezahlukeneyo lugxile: kwibhloko eliphezulu ukuya esifubeni intonga ukuya bhanti ithambeka. Kukho ebanzi siyinqobe tsala-ups.
• Zomfana: Curls kunye dumbbells okanye Nge. Ukuphakamisa Nge phezu kwesitulo ngu Scott.
• Kwamagxa. dumbbells lift yokuqala ngesandla. Emva koko tsala na intonga ukuya kwesilevu.
• Ukusebenza ngokusebenzisa eendaba.
• Elula.

Ngosuku lwesithathu

Le program uguqula kancinane:

1. Kulungele up.
2. Imilenze: squats, ukwandiswa kunye flexion phezu mshini.
3. Amagxa: ukuzala dumbbells kwi ithambeka, kutsalwe izandla phezu lo mshini, ". Zalixhola-Disemba"
4. Press.
5. Elula.

Yonke imisebenzi lwenziwa iiseti ezintathu izihlandlo 10-15. Ukongeza wabaza ezicacisayo inani kophindo. amaqokobhe Weight kufuneka kukhethwe ukuze ukwazi ukwenza iiseti kanye ezininzi kangangoko njengoko kuchaziwe apha ngasentla. Kakade ke, ukuzilolonga, apho yonke into ixhomekeke amandla akho, umzekelo, tsala-ups okanye cinezela esitulweni, kufuneka wenze kangangoko icace phandle, ezama ukuba intsebenzo yabo inani.

Ukongeza ukufudumeza-up ekuqaleni zoqeqesho ziya kuza sibe luncedo ashushu-up lisondela kunye istampu ongenanto. musa niziswele ezo zinto phambi umthambo nganye, naphambi kokuqalisa loqeqesho iqela kwezihlunu elithile. 10-20 kophindo iya kuba yanele ukuba izihlunu ahlanganiswe izakhi ezaziwa ukuza egazini.

Siye sahlolisisa ngentla ngomgangatho isicwangciso ukuzilolonga, apho iqela kwezihlunu ngalinye ezisetyenziweyo ngosuku oluthile. Kodwa ke kukho enye indlela. Ngokutsho kwakhe, lonke uqeqesho umzimba complex - kuba uhambo ku ejimini. Kwabasaqalayo, le ndlela sincede kakhulu. Ukuze ukuthelekisa kwaye sihlaziye.

program №2

Le nkqubo efika kuqala kubonakala engaqhelekanga. Noko ke, loo nto inika isiphumo kakhulu. Uqeqesho lumi ngolu hlobo lulandelayo:

• Kulungele up.
• Amagxa: ephakamisa Nge phezu kwentloko yakhe, khawuncede nasesilevini sakhe.
• Imilenze. Senza squats.
• Zomfana. Oku kubandakanya nokuphakamisa bar.
• Umva: shell amahlanza esinqeni sakhe ethambekeni.
• Esifubeni: kwibhentshi cofa (kwibhentshi nkqo).
• Press: ephakamisa imilenze kwi vice.
• Elula.

Kufuneka kwakhona inxaxheba ngeentsuku ezintathu ngeveki. asebenzisa kuphela ukuzilolonga ngalinye ngokuphindaphindiweyo. Ukuba ungaphantsi kweminyaka engama-20, ngoko uneseshoni enye kuphela ngeveki kuyimfuneko ukuba indawo isakhiwo sineenjongo ukwandiswa esifubeni kunye namagxa. Kubonakala ngolu hlobo lulandelayo:

1. Kulungele up.
2. Summit Series of amadolo la ngokunzulu "pullover". Nganye ukuzilolonga kwenziwa amaxesha 15-20. Inani leeseti - 3.
3. Tsala-ups (esifubeni, intloko, ukubambelela umva) 3 / 15-30.
4. Idiphu (awo maximum) - 3-4 / 20-30.
5. Ukuphakamisa imilenze, sijinga phezu kwepali enqamlezileyo.
6. Elula.

Xa inkqubo esebenza kuzo zonke amaqela kwezihlunu, kucetyiswa ukuba uqale. Saqala ku ejimini ekuqaleni akuthethi sokumpompa uzakuwushiya ungajongwangwa ngexeshana. Esi sicwangciso uqeqesho, ungasebenzisa kwiinyanga zokuqala 1-2, uze uye inkqubo esemgangathweni, apho zonke izihlunu inikwe ingqalelo ekhethekileyo.

Gym kwabasaqalayo amantombazana

Ngokungafaniyo namadoda, abasetyhini bakholisa ukuya ejimini, kungekhona ukuze babe ezinkulu, kodwa ukuze ube smart, Idizayini, ukuncipha. Kukholelwa ukuba ukwenza uqeqesho ubunzima, wentombazana ukulahlekelwa ubufazi kwaye iba 'ukuphoswa kwelinye isondo. " Kodwa oku akunjalo. Okokuqala, ukuba akuyi kuba intombazana oqhelekileyo ezinjalo nako ngenxa yokuba umzimba wakhe Yenzelwe oyinkwenkwe. Yena abanakho ekukhuleni mass kwezihlunu. Okwesibini, ukusebenzisa kunye imithwalo zamantombazana kufakwa kwiprogram yoqeqesho, ngeke ekwenzeni eli nenekazi kwi izihlunu esifubeni. Ngoko ke musa ukuba ukwamkelwa kakubi ngenxa yokuba besini wamhle yohamba ukuqeqesha ku ejimini.

Kwabasaqalayo, amantombazana Injongo uqeqesho lihlolisisa umzimba wonke. Njengoko kwakunye nokuba kufunyanwe imvisiswano umzimba. Ngoko ke, lo efanelekileyo kakhulu inkqubo enjalo, apho onke amaqela izihlunu kukho sandivusela ngemini. Kuyinto elula. Ngapha koko, ukuba usoloko ndiphoswe ukuzilolonga ngenxa ixakeke ngokumandla, apho kuya kubakho izihlunu, leyo evinjwa ingqalelo. Ngoko ke, unike umzekelo inkqubo eqhelekileyo for girls:

• Cardio - imizuzu-10 kunye ubume ibetha 100-120 ngomzuzu.
• Kushushu-up, bazolulela.
• Ukuphakamisa imilenze / amadolo kwi vice.
• umlenze ukwandiswa ehleli.
• Ubuxoki curls umlenze.
• hyperextension mfutshane.
• Dumbbell kwibhentshi press elele.
• pulldown exercise isifuba (ukubambelela umva) - 2 / 10-12.
• Press of dumbbells phezu kwentloko yakho.
• ukukhula kwabo - zomfana.
• Linegunya phezu kwesitulo.

Yonke imisebenzi, ngaphandle kwalapho kuphawuliwe, kwenziwe iiseti ezintathu izihlandlo 10-12. Xa wafika wangena kwigumbi okokuqala, yaye Cardio ukuzilolonga kufuneka wenze ngokupheleleyo. A amandla - on indlela enye. Umda phakathi nabathengisi - malunga umzuzu. Lo msebenzi yesibini sele lukhulu ngakumbi. umzimba ngamnye kufuneka kwenziwe iindlela ezimbini, uwaphule bahlabeka imizuzwana 50. Ixesha lesithathu lixesha ukuqalisa uqeqesho yeskim ngokupheleleyo. Oku kuya kuqhubeka eziliqela iiveki yaye uya kubona indlela yokuqalisa nezinye izifundo kuqala. Le program ku ejimini uya kakade lula. Uya kuziva womdlali onamava. Gcina le sengqondo esihle kwixesha elizayo, yaye yonke into iza kulunga.

isiphelo

Uqeqesho kwabasaqalayo ku ejimini ube uxinezeleko eqhubekayo, ukuba akukho indlela efanelekileyo kwingqesho kunye nomcebisi onamava. Ekuqaleni, mhlawumbi, akukho nto kuya kuphumelela. Ngoko ke kufuneka silumke xa ugqibe ukuya ejimini. Kuba wabaqalayo, abantu, kuya kuba lula ngakumbi kwabasetyhini ngale ndlela. Kodwa sex lwemidlalo wamhle enikwe kakuhle, oko fisa. Namhlanje siyazi ukuba iingxaki elindele Fikizolo ku ejimini kwaye eminye imisebenzi kufuneka sinikele ingqalelo ekuqaleni.