Imithambo Unyamezelo kufuneka kwenziwe ngendlela eyiyo

Abaninzi kwabo baqalisa ukuzibandakanya umthambo okanye ezemidlalo, Shiyiselanani kuphuhliso naziphi na iimpawu ezithile - bhetyebhetye elungileyo, ngakumbi umthamo imisipha, amandla okanye isantya. Kodwa ngokuhamba kwexesha, abantu baqonde ukuba ezi propati akukho ixabiso ngaphandle kuphuhliso yeemeko ezifana uyakwazi ukwenza imithambo ixesha elide ngaphandle ukudinwa. Ngako oko kubalulekile ukuba bafumane umthambo wokunyamezela.

onempilo umzimba Intsingiselo

Enoba amandla ukuba akukho mntu, akayi kuba nako ukubandakanyeka enemveliso kwezemidlalo okanye wenze umthambo emzimbeni, ukuba umzimba wakhe akasivumeli ixesha elaneleyo. Ngokuthe ngcembe, izihlunu ukudinwa uyeza kunye nemiphunga baqale "ziliminxe". Konke oku ukudla kakhulu phantsi inkqubo yoqeqesho.

Ukoyisa lo meko, womdlali kufuneka wenze umthambo wokunyamezela. Bathi ke azibandakanyi nje kuphela uphindaphindo nasiphi na isenzo, kodwa ke uphuhliso kwenkqubo sentliziyo.

Imigaqo-siseko yophuhliso yonyamezelo

Okwangoku lokusekwa kolawulo esisiseko na ukunyuka kancinane wokunyamezela umthambo ngamandla. Oko kukuthi, ukuba yembaleki ukuzilolonga nganye iza kuphatha isantya, okanye ukongeza inani kophindo, ngoko ngokuthe ngcembe uya ukufikelela kwiziphumo ezinqwenelekayo.

Imisebenzi Ezo yokunyamezela ezibalulekileyo, njengoko zinako ukwandisa ubude umsebenzi contractile izihlunu. Ukuba kungenziwa ngeendlela ezimbini.

Indlela yokuqala kubandakanya ukwandisa inani iintshukumo ze kwixesha elinye ixesha. Umzekelo, ukuba unako woliphalaza ukusuka emgangathweni imizuzwana 30 umphinda-10, ngoko ke ukuzilolonga elandelayo kufuneka uzame ukuyenza loo nto izihlandlo ezili-11, ngoko 12 ukuze kufikelelwe ongu iimpawu zomzimba.

Indlela yesibini - ukuba onjalo nonyamezelo, leyo, phezu koko, xa inani elifanayo iimpompo ukunciphisa ixesha elichithwa phezu kwabo. Umzekelo, ukuba unako ukwenza 10 push-ups kwimizuzwana eyi-30, ngoko ke Ngosuku olulandelayo yonke into enqwenelekayo ukuzenza imizuzwana 29, ngoko - 28, kuba 27, njl

ukuphefumla ngendlela eyiyo - isitshixo ekunyamezeleni

Ngexesha ukubulawa exercises Athletics kungandisa ukusebenza imisipha yenhliziyo usebenzisa ubuchule eyodwa Ukuthelekelela isicwangciso echanekileyo umoya. Xa siqwalasela le ndlela ngokubhekiselele iintlanga athandwa kakhulu kwi umgama omde, apho kusebenza umgaqo-akhawunti ezininzi.

Kufuneka iqondwe into ngokusebenzisa imigaqo ezahlukeneyo, unako ukuthoba nje umphefumlo wakho neyokucwangcisa umsebenzi izihlunu zentliziyo; Ke, phezu koko, beqikelela ukuba liyahlasela-high speed. Isiseko yale ndlela imeko ukuba ukusezela kade kwaye ukukhupha kabukhali yegazi ubani anawo, yaye umoya ekhawulezayo ngokucotha uwukhuphe - luhlala phantsi.

Ngoko ke, ukwenza umthambo ukuze uphuhliso yonyamezelo kufuneka ufunde ukubala phefumla, yaye ngaloo ndlela ukulawula intliziyo yakhe. Umzekelo, ungasebenzisa inkqubo 2x4. Oku kuthetha ukuba xa ushiywa kunye amanyathelo ezimbini zokuqala enye umoya kunye emine ezayo - ingumphunga elide. Le nkqubo zilungiswe - umzekelo, ukwenza inyathelo 3 Tsalani kunye nokukhupha kwi-4 okanye 2 no-5 umoya zingumphunga.

Ukuba kuyimfuneko, impumelelo kuyimfuneko ukutshintsha inkqubo kwaye wenze Ukuphefumla ezimbalwa kumgaqo 4x2 okanye 3x1. Oku kuya kunceda ukuhlanganisa yegazi ngomsebenzi isixokelelwano sokuphefumla.

Kubalulekile ukuphawula ukuba intsebenzo imithambo wonyamezelo indlela hlengiso yokuphefumla ivumela kwanomntu baleka unsportsmanlike iikhilomitha eziliqela ngaphandle kokuma futhi uziva udiniwe. Ukuze le ndlela inokusetyenziswa kuphela xa umthambo, kodwa kubomi bemihla ngemihla.

Ukongamela umsebenzi wentliziyo ngokusebenzisa izixhobo pulmonary zingasetyenziswa kuphela xa wayebaleka, kodwa xa behamba. Umzekelo, uze ube ngogqibeleleyo ukuze abakhenkethi bafumana rhoqo ntshikilelo ngokwasemzimbeni ngenxa ubhaka enzima neendlela eniwelela ezimbi zomhlaba.