Indlela ukubaleka ukuba unciphise umzimba? ukuthatha ingqalelo zonke bokuqonda We

Intshukumo - ukuba ubomi! A run - kukwayinto entle ubomi obusempilweni-gingxi! Akukho nto i qete yaye ngaphezu kwabo bonke isebenza, kucetyiswa ukuba abo bafuna ukuzisa ubunzima kunye nani zikwimeko egqibeleleyo. Nangona kunjalo, ngaphandle , aphilileyo okulungileyo izikhumba kunye nemigibe ukuba kucetyiswa ngamandla ukuba athathe ingqalelo, selula emane. Ekubeni ebaleka ukunciphisa umzimba kwaye musa ukulimaza impilo?

Ukukhetha ixesha ukubaleka

Kubonakala ukuba ifuthe Ukunkcunkca umzimba kuyahlukana nedlela ixesha losuku. Ndigidima kusasa, ungatyanga, akukho luncedo kwabo silindele imini osisityebi namandla-kakhulu. Running yokuvuselela, "uvumbulula 'umzimba kwaye ukufudumala nemisipha. Ukongeza, i-eneji efunekayo ukuze nokubaleka, umzimba abalambileyo akufumana amanqatha, ngenxa - amanqatha watshiswa kancinci. Morning ithathwa xesha lilungileyo losuku ukubaleka kodwa kuba uqeqesha iinkqubo sentliziyo zokuphefumla, nto leyo nempembelelo entle neziphumo libalekela kulo.

oololiwe ebusuku isebenze kwakunye neenkqubo ezibalulekileyo umzimba kwaye inceda ukwehlisa amafutha emzimbeni. Noko ke, ukuba nochuku namandla ayikho eyona ndlela kuchaphazela ithuba ubuthongo. A iphupha - kwaye oku kuye kwaba - ezi EZONOBUHLE zibhetele sokukhuphela yokugqibela kodwa amafutha ubuncinane!

Thina ukubala kanti ukubaleka

Indlela ukubaleka ukuba unciphise umzimba? Nangona kukho inyaniso yokuba inkqubo amanqatha-ukutshisa luqala emva kwemizuzu 30-40 of ukusebenzisa olukhulu Cardio kwabasaqalayo kubhetele ukuba ungayibaxi. imizuzu eli-15-20 ngesantya kwisiqalo iya kuba ngokwaneleyo. Kubalulekile ukuba esweni kwintlalo-ntle, kunye nokukwazi ukumelana nayo. Running ukunciphisa umzimba, kukhethwa yonke imihla, kwaye kungcono ukuba achithe lo msebenzi imizuzu eli-15 ngosuku, kanye ngeveki - kweyure. Apha kubalulekile rhoqo ngokucwangcisiweyo. Ekuhambeni kwexesha, umzimba babeqhele ukuya ntshikilelo, kufuneka kwandiswe ixesha run ukuba imizuzu engama-50 okanye ngaphezulu.

ukudla

Nutrition ayikho indawo yokugqibela abo bafuna ukwazi ukuba usebenzise indlela, ukuncipha. Ukuba ixesha ihamba kusasa, ngoko sisiqingatha seyure uyakwazi usele iglasi yamanzi ashushu kunye yeflawa yobusi okanye utye sisiqingatha banana. Kubalulekile ukuphepha imvakalelo intuthuzelo kakuhle wondleke. Noko ke, emva kokuba nokubaleka umbuyisi ngakumbi ngokucokisekileyo: oatmeal ngaphandle iswekile, amanzi, iziqhamo kunye ezisezantsi-fat iyogurt okanye cottage sisi.

Phambi kokuba emane ngokuhlwa kwakhona kubalulekile ukuba ukulayisha. Ukutya - Iiyure 2-3 ukubaleka, ekubeni udle cottage itshizi ephantsi-okunamafutha kunye iapile.

ngubo

Practice ubonisa ukuba ayanelanga ukwazi ukuba usebenzise indlela. Ukunciphisa umzimba, kufuneka ukuba kucace gca ukuba lo njengomtyibilizi. Okokuqala, kufuneka izihlangu bekhululekile, umgomo - ingakumbi for racing. Musa ukucinga ukuba lo zithutha nkonzo okanye inkunkuma imali. Running izihlangu yafakwa absorbers kukothuka ezikhusela amalungu ukusuka umthwalo ngokugqithiseleyo, ukongeza, kuba ivumela ulusu ukuphefumla, namaxwebhu axhasayo locks unyawo. Kananjalo kuya kufuneka ibhulukhwe tight tight okanye sweatpants, nto leyo eya kuba umqobo ngoxa ibaleka; T-shirt okanye ngaphezulu, kufanelekile ekufutshane umzimba, kunye sweatshirt okanye ibhatyi, kugcinwe ubushushu.

senza kakuhle

1. Ukufudumeza. iseshoni yoqeqesho nganye lwandulelwe olufudumeleyo-up: ukutsibela, squats, elula. Uyakwazi ukwenza isindululo setyhula ngezandla zakhe nokujikeleziswa entloko ekuhambiseni igazi ngawo umzimba zivuse umzimba nangoku komqamelo. Kunyanzelekile ukuba ukuphuhlisa amalungu. Kuba oku enze isindululo setyhula kwi amadolo nasezinyaweni.
2. Kuqaliswa. Emva ekusoluleni kunye noqeqesho ingaqala ukubaleka. Eyona ndlela intle isebenza ukunciphisa umzimba - an lokuphumla rhythm yayo: oko kukuthi, lo alternation umtyhi kunye santya siphezulu kunokwenzeka, apho isantya kunxibelelana ndibaleka. Olu hlobo racing ithathwa elungele kakhulu abo uyazibuza ukuba usebenzise indlela ukuncipha. Kungenxa yokuba akanelanga nje kuyanceda aqhumisele ngamanqatha, kodwa igcina izihlunu, "podsushivaya" kubo, enika isiqabu awayesibawela umzimba sexy. Xa ibaleka kubalulekile ukukhumbula ukuba unyawo kufuneka zibekwe uphambuke ezintethweni ngokupheleleyo leemveliso isithende okanye toe. Amanyathelo kunye neentshukumo kufuneka bazithembe yaye babe ezinesingqi.
3. Speed. Ngcembe ukwandisa isantya ukususela ekuqaleni run, kufuneka uhlale ngenqanaba elamkelekileyo yaye bekhululekile. Emva koko, baleka umgama lonke, ungabeka isingqisho umzekelo, le ngcaciso - kwesona santya siphezulu, imizuzu-4 - ngokunkcunkca. Kwabasaqalayo iyavakala ukudibanisa ukuhamba umzuzu ekhawulezile. Ngoko ke, kuyimfuneko ukuba alternate usebenza lonke kumgama ezicwangcisiweyo. Ukuthembela ngobume ungakwazi yempilo kwaye kufuneka utshintshe ixesha nesantya aphilileyo. Eyona nto ephambili ukuba kakubi. Inyaniso ukwazi nesiluncedo zingenakuphikwa zokusebenzisa lokuphumla: ukutshisa ngenqatha emva run ihlala iiyure ezi-6!

Hlala uphilile!