Indlela qinisa kwamathanga engaphakathi ngoncedo kuqeqesho lokukhulisa amandla

Nanini amantombazana bezama ukuphucula imbonakalo yazo, ukuba unemibuzo malunga ngendlela yokuphucula imilo umzimba ngenxa kuqhinwe kwindawo ethile, ezifana qinisa zise embilwini. Ngokuqhelekileyo, ukuze bacombulule le ngxaki, zonke ngaphandle kokukhetha wesiqingatha ngobulungisa abantu abanelungelo injongo ngasentla kufuneka kuqala ndiya nakwiziko lokuzilolonga. Apho baya kufumana izixhobo umthambo ngokukuko ezinqeni, kunye apho baya kuba nako ukusombulula le ngxaki kunye nenqubo eyiyo.

Xa uqala kuqala, yonke into elula - lwenziwa ngendlela kwangaphambili iqela leeseti kunye kophindo efunekayo Inani beemvavanyo kunye isiphumo izicacele. Noko ke, xa kusenziwa, umfanekiso ukhangela ngandlel ezahlukeneyo. Elwe ezinqeni - hayi inkqubo elula, apha (ukongeza imithambo) kufuneka ibe indlela ehlanganisiweyo, equka na uqeqesho kuphela, kodwa kwakhona icebo labo abanobuchule kunye ukuhlanganiswa kwenkqubo ukutya. Le yokugqibela akakho ngaphantsi kubaluleke ngaphezu ishedyuli ekhethiweyo ngokufanelekileyo izifundo. Ngoko ke, yintoni kufuneka zibandakanywe likhona lokuqeqesha kwamathanga? Inyathelo lokuqala kukuba ukusebenza ngaphandle izihlunu zakho umlenze.

Uqheliso zikhethiwe ukuze esithathwini-ababini kubo zazijoliswe kwi qela kujoliswe kuzo izihlunu, kwaye abanye - igalelo jikelele. Iqela lokuqala luquka oku kulandelayo: squats plie ngesimbo, ukuxuba imilenze xa behleli, ukuxuba iinyawo phezu block ephantsi, oomatshini umlenze ne yinkcazo yokumisa, njl msebenzi iyonke kulo mzekelo - nto .. Deadlift. Ngaphezu koko, sinako ukwenza squats eqhelekileyo. Kunjalo kuyimfuneko ukwenza Cardio, nto leyo eya kunceda zombini nsinya emathangeni yangaphakathi, kwaye asuse nabo maleko fat engaphezulu, leyo, njengokuba umthetho, kukho kusoloko ekho ngxaki kunye namantombazana.

Iiklasi banikwa Sele kakuhle kwenziwa ngemini ukuphumla ngamandla, kodwa ngonyamezelo elungileyo, unako uzibeke emva kokuba wokugqibela. Kulo mzekelo, ukusebenza ngokuncomeka uqeqesho ophezulu. Kardiosessii lincinane ixesha - imizuzu engama-30, kunye neyunithi lombane - kungekho ngaphantsi kwe 45. yi The best ukusebenzisa ezintathu ngeveki kunye ngosuku imbopheleleko lokuphumla phakathi kwabo. Njengokuba sele sitshilo, umbuzo ukutsala njani i ngaphakathi emathangeni, esikhulu inxalenye uthatha inkqubo yesondlo. Kufuneka ukuhlangabezana neemfuno eziliqela.

Okokuqala, le mveliso kufuneka zibe kumgangatho ophezulu. Kufuneka ukuba ibe kakhulu amafutha neswekile, kwakunye iintlobo kwezithako eziyingozi, kwisigcinakaliso kunye neencasa. Okwesibini, kukho inani izidlo kufuneka waphawula ukuba umzimba ifumana zonke izondlo qho kwiiyure ezi-3. Okwesithathu, ngenzuzo caloric kufuneka libe kwinqanaba elenza ukuba iyonke eneji lelikhabayo, kwaye kubalulekile ukuba 7-10 ubunzima mihla inokuncitshiswa libhunga akukho ngaphezulu kwe 0.6-0.7 kg. Kakade ke, ukuba intombazana ibe akukho amava yoqeqesho kunye itye, umbuzo qinisa indlela amathanga yangaphakathi, kufuneka ukuba i-push to sibukela de kukho ukuziqhelanisa zonke iinkqubo lomzimba olusa imithwalo ethile efana kunye neemeko.