Indlela yokwenza iinkqubo zoqeqesho kwindawo yokuzivocavoca? Iiprogram zokuqeqeshwa ezifanelekileyo zokuncedisa kwindawo yokuzivocavoca

Ukukhetha indlela yokuzivocavoca, ulungele ukukhawuleza kwindlela engavumelekanga ukuba ube nomzimba omhle, ukuba uvumelane nobomi obutsha. Uzimisele ngokutshintsha ukutya kwakho kunye nendlela yokuphila, ngoko ke, ngaphandle kokuphazamiseka kokuqala ukuqala ukuziqeqesha ngokwakho, uzifundise ngokuziphatha, amandla omoya nokuthanda. Injongo eqinileyo - kukuhle, kuya kwishishini elincinci - ukujonga indlela yokwenza iinkqubo zoqeqesho kwi-gym. Kwaye ke, "fumana" inkqubo esebenzayo yophando olunzulu kunye noshintsho lomzimba.

Zingaphi iiyure ndifuna ukuqeqesha iveki?

Ukubona emva kweenyanga ezimbalwa zokuqeqesha utshintsho lokuqala oluphawulekayo ekubonakaleni, konke okuyimfuneko ukuchitha iiyure ezimbini ngeveki kwindawo yokuzivocavoca. Ngeli xesha, zombini umfanekiso wangaphandle kunye nemeko yempilo iya kutshintsha ibe ngcono. Imizuzu engama-120 ngeveki yithuba elincinci elifunekayo ukuba unikezwe ukuqeqeshwa ngokomzimba, kwaye kukulungele ukuphula le mininzi amaxesha amaninzi (umzekelo, umsebenzi o-3 uyona mali elungileyo).

Ngokuphathelele ubuninzi bexesha, abacebisi abaninzi bacebisa ukuba baqeqeshwe ngaphezu kweeyure ezithandathu ngeveki (umzekelo, ukuqhuba ii-4 zokusebenzela iiyure eziyi-1.5). Ngokwemvelo, loo miqathango ingasetyenziswa kwimidlalo yezobugcisa.

Elinye iqhosha leprogram yoqeqesho lokuncedisa kwindawo yokuzivocavoca yi-"hour-hour rule". Ukuthwala kwiimisipha kufuneka zenzeke ubuncinane nganye iintsuku ezintathu, ngaphandle koko izihlunu ziqala ukuya kwi-atrophy, kwaye akukho nkqubela, ngokulandelanayo, ayiyi kuba. Yingakho kungekho ndawo ekhuphayo, kodwa uqeqesho olungavumelekanga lweeyure ezingama-2 ngokuhlala.

Izixhobo zoqeqesho

Ngoku lixesha lokuthetha malunga neprogram yoqeqesho yabasetyhini kunye nabasetyhini iqulethwe kwi-gym. Isifundo siquka ezo zixhobo: ukufudumala, inxalenye ephambili, i-hitch.

Ukufudumala yisigaba sokuqala soqeqesho, okujoliswe ekulungiseleleni umzimba ngomthwalo ozayo. Kufuneka uqalise inkqubo kunye naluphi na uqeqesho lwe-aerobic - unokukhetha i-treadmill, ibhasiki okanye umqeqeshi we-elliptical. Iintsingiselo zezixhobo ze-cardiovascular "ukuba zisebenze" ngamaqela amaninzi amaninzi, ukwandisa i-pulse nokunyuka kwegazi. Ukuqhuba ukufudumala kwi-cardio kuthatha imizuzu eyi-10. Emva koko, kufuneka usebenze ngamaqela athile ahlambulukileyo-abo uceba ukuyisebenzisa ngexesha loqeqesho.

Inxalenye ephambili yeprogram yoqeqesho yokuncedisa kwindawo yokuzivocavoca ngumthwalo othe ngqo kuyo nayiphi na iqela leentlungu. Le nxalenye yoqeqesho iqhubeka ukusuka kumashumi amathathu ukuya ku-50 imizuzu. Naluphina uvavanyo olusisiseko ludinga indlela efudumeleyo kunye nobunzima obunzima, injongo yalo ukuqhuba umkhondo wokuhamba kwaye ulungiselele izihlunu kunye namajoyina ekutheni uqeqeshe.

Ukubetha kuyinkalo yesithathu yenkqubo, eyimfuneko ukuze utshintsho oluvela "kumsebenzi" kummandla oqhelekileyo luqhubeke ngokuthe ngcembe. Ukuzivocavoca nge-Aerobic yindlela ekhethekileyo yokufumana i-hitch. Le nxalenye mayiyilwe ukwenzela ukuba imizuzu eyi-10 eleyo iyancipha ngokukhawuleza kwi-pulse eyenzekayo.

Inkqubo yokuqeqesha ngokumalunga nezihlunu zepectoral kunye nebhande lomthwalo

Siya kutshintshwa kolwazi malunga nendlela yokwenza iinkqubo zoqeqesho kwi-gym kwibhande lomthwalo kunye neengxubusho zesifuba (ummandla okholisa amaninzi amaninzi).

Umsebenzi onenkani kunye "nentsimbi" kungekudala okanye kamva unikezela iziphumo zawo, ezithe, ngelanga, azihlali zikhuthaza. Ngokomzekelo, isetyenzisiwe sokukhethwa kwesimo esingafanelekanga kunokukhokelela ekubeni izihlunu ezipompozayo ziya kuba "ngamaplanga". Kwaye ke, ukuqeqesha ngezilingo ngamanye amaxesha kwenza abagijimi bebencipheke. Ukungabandakanyi kwezo zinto, ekuqeqesheni kubalulekile ukuba kufaka iimvavanyo ezongezelelweyo zokuguquguquka. Inkqubo esondeleyo yokuqeqesha imisipha ukuphucula ukuguquguquka kwendlela elandelayo:

Ukuzivocavoca 1. Esifubeni

Thina siguqa, sibeka izandla zethu emva kwemqolo yethu size siwele iibhulashi kwizinga le-pelvis. Emva koko ususe ngokukhawuleza ingalo, uvale ezandleni, ubuyele.

Ukuzivocavoca 2. Ngeengxowa eziphezulu ze-trapezius muscle

Ukuma egubungela ikhanda phambili ngokungathi uzama ukufumana isifuba sakhe esifubeni sakhe. Gamba isandla sokunene nentloko yakho evela phezulu ukwenzela ukuba ufikelele kwisicatshulwa sakho sekhohlo ngeminwe yakho. Ngoku, siyibopha intloko yethu ngakwesokudla, sisebenzise isandla sethu ukukhusela. Phinda usebenze ngesandla sasekhohlo, unyuke intloko ngakwesobunxele.

Qaphela ukuba ezinye iiprogram zoqeqesho zokupasa amandla ziquka ukufudumala emva koqeqesho ngokwalo. Kodwa, umzekelo, uKurt Brungardt ucebisa ezincwadini zakhe ukuba enze ilula ngaphambi kokuba asebenze kunye nezisindo.

Ukuzivocavoca 3. I-Stretch Stretch ye-Belband Belt

Solulela ingalo yangasesinxele phambili ukuya ngakwesokudla kwinqanaba elihlangeneyo. Siphakamisa isandla sokunene kwaye siyisebenzise njengesigxina se-elbow ekhohlo. Siphonsa isandla sokhohlo kwaye sibeke i-brush kwiphepha elifanelekileyo. Qinisekisa ukuba isandla sokunxele sisebandleni. Sitshintsha izandla.

Ngoku sifika i-chin ne-elbow yesandla sekhohlo. Ngethuba elifanayo sibeka i-forearm engxenyeni yekunene. Qhubeka kwi-elbow kwesokunxele cinezela ngokukhawuleza ngesandla sakho sokunene.

Siphakamisa isandla sokhohlo ngokubanzi kunokwenzeka ngasemva. Sitshintsha izandla size siphinde.

Ukuzivocavoca 4. Ngeentlobo ze-deltoid

Thabatha itende ngqo phakathi kwesandla sokunene sekhohlo. I-Diagonally, sinciphisa isandla esilungileyo phambi kwethu ngokuqondile kumgangatho wegxalaba. Sebenzisa isandla sokunene njengenxungu, cindezela ngobumnene i-elbow.

Ukuzivocavoca 5. Kwiibiceps kunye neengaphambili

Siguqa size siphumle izandla (ngezandla zethu) phantsi. Siyaphambukela emva kokuba sivale ukungqinelana kwamabicep kunye neziphambili.

Amazwi okuqala

Siza kufunda ezinye iinqununu malunga nendlela yokwenza iinkqubo zoqeqesho kwindawo yokuzivocavoca kwiiveki zokuqala zoqeqesho.

Ngexesha leveki zokuqala zeprogram, unokusebenza ngeesisindo kathathu ngeveki. Uqeqesho olulodwa lunokunikwa ukusebenza kwimisipha yomzimba, imilenze kunye namanye amaqela omzimba. Kwaye nezinye ezimbini izivivinyo kufuneka zinikezelwe ekuphuhliseni izihlunu zesifuba somfuba, izihlunu zangasemva kunye nebhinqa lehlombe.

Indlela yokwenza iiprogram zoqeqesho kwindawo yokuzivocavoca ngamanqanaba ahlukeneyo

Umgangatho wokuqala (iiveki 1-2)

1. Yenza imisebenzi emithathu ngeveki kwimisipha yombongo.

2. Senza izivivinyo ezinhlanu kanye ngeveki kwisisu esiswini.

3. Kwiveki yokuqala, senza enye indlela yokusebenza nganye (inani lokuphindaphinda li-10-15). Kwiindlela zesibini - ezimbini (ukuphindaphinda kwama-8-12).

Icandelo lesibini (iiveki 3-4)

1. Siya kwanda ukuya kwisithandathu inani lemisebenzi yokuzilolonga kwimisipha yesigxina esiphezulu. Ngamanye omsebenzi omtsha unenjongo yayo-enye ibe ngasemva, enye ibhinqa lesigxina, kunye nesithathu - esifubeni.

2. Sithatha indawo yeendlela ezimbini ezidlulileyo kwi-press kunye ne ezintsha.

3. Sikwandisa inani leendlela ukuya kwiintathu (ukusetyenziswa kwangaphambili), xa ukufika kwintsamba yeendlela kumabini.

4. Njalo ngeveki ngosuku oluthile sinyusa ubunzima besisindo.

Inqanaba lesithathu (iiveki ezi-5-6)

1. Songeza umsebenzi omnye kwiqela ngalinye le-muscular ye-torso ephezulu.

2. Sithatha indawo yokuzibamba ezimbini kwiisisu zomzimba.

3. Iveki yokuqala iquka iindlela ezimbini zokuzilolonga ezintsha kwiisifuba zesifuba, ibhande lephepha kunye ne-back back and three old.

4. Ukuzivocavoca kwinqanaba elincinane lomzimba kunye noonobumba beendaba zenziwa ngeendlela ezintathu.

Makhe sicinge ngomzekelo wokuzilolonga kwenkqubo yokuqeqesha ngesisindo ehholo kumanqanaba ahlukeneyo.

Inqanaba elilodwa

Amabele . Sithatha izithambile, sibeke umqolo wethu ebhentshini, sihlale phantsi phantsi ngeenyawo zethu, sizame ngamadolo. Sigcina izidumbane emacaleni omzimba ngezandla ezithobekileyo ngaphantsi kwesifuba kwinqanaba lomgangatho. Kancinane silula izandla zethu phezu kwamabele ethu. Sihlala ixesha elithile. Siphonsa izandla, siwabuyisele kwindawo yokuqala. Siphinda emva kwekhefu elifutshane.

Amanqanaba amabini

Umva ophezulu . Sithatha isilumkiso ngakwesokunene, kunye needolo nesandla sokunene siphumla ebhentshini. I-trunk igobile kwinqanaba elingaphezu kwama-90 degrees, umqolo uphathelene nebhokisi kunye nomgangatho. Siya kwandisa ingalo ngesigxina esingaphantsi komgangatho, ngaphantsi ngentendelezo yangaphakathi.

Phakamisa ingalo eguqa kwi-elbow kwi-hip efanelekileyo. Sihlala ixesha elide, kwaye ngokukhawuleza sinciphisa isandla kwisigaba sokuqala.

KwiNqanaba leThathu

Ibhanti lebhola . Sithatha iidumbs, sibeka iinyawo zethu ngobubanzi bamagxa. Sigoba ukuze umzimba uhambelane nomgangatho. Imisongo iguqa ngamadolo, kunye neengalo ezisezantsi-kwiindawo, ziphendulela iintende, senza ukuba izidumbane zifanane nomgangatho.

Musa ukutshintsha isikhundla se-trunk, siphakamisa iingalo ukuze amahlombe ahambelane nomgangatho. Sihlala ixesha elifutshane kwaye sibuyela kwindawo yokuqala.

Kubalulekile ukuba uqaphele ukuba inkqubo efanayo yokuqeqeshwa ifanelekileyo kwabasetyhini nakwamadoda.

Endaweni yokugqiba

Njalo ulungelelanise kwisicwangciso sexesha elide ekuphuhliseni imisipha emihle, kuba umzimba omhle awuwona umsebenzi womnye. Funda iincwadi uze ufumane amathuba amatsha, uthuthuke ngokwenyama nangokomoya.