Iprogram yoqeqesho iyoma amadoda kunye nabafazi

Ingongoma ebalulekileyo kakhulu xa kutshiswa amafutha - ukuqonda ukuba kufuneka iprogram yoqeqesho kuphela okusula thina. Le yinkalo engundoqo nayo ezikhethwe ngokufanelekileyo yokudla. Kodwa oko esinye isihloko omnye nqaku. Oku kuya kuvuswa ngqo malunga kufuneka ibe yintoni inkqubo yoqeqesho okusula.

Ngaphambi kokuba nayiphi na inkqubo kuyimfuneko ukuba ukuqhuba ukuzilolonga imizuzu elishumi. Khumbula ukuba emva kokuba efudumeleyo elungileyo phezulu kufuneka ubone nethontsi ukubila ebunzini lakhe. Ukuba ayiwenzi, musa ayeke ukwenza.

ukuba amadoda

Iprogram yoqeqesho okusula, njengoko kuchaziwe ngezantsi, senziwa yonke ezisixhenxe iintsuku zeveki. Yinto ukucetyiswa kwabasaqalayo, ekubeni busenza ukuba ukufumaneka kwezakhono kunye kwinqanaba elithile qethe.

Ngosuku uqeqesho sizimisele amaqela kwezihlunu ethile nganye, zikhona kardiodni. Enyanisweni, kufuneka itshintshwe ukuze yabo, kodwa usebenzisa yona ngokulandelelana, nelinika inkqubo yoqeqesho okusula, avavanywa ebomini kwaye iziphumo ezihle.

Ngosuku lokuqala kuyimfuneko ukusebenza ngaphandle izihlunu esifubeni, uze wenze umthambo kwi izihlunu esiswini. Ngosuku olulandelayo, kufuneka yokumpompa ukuba izihlunu emqolo. Iprogram yoqeqesho okusula ibandakanya ukuphunyezwa ngomhla wesithathu umthambo kwi deltoid kunye trapezius kwizihlunu. Ngosuku lwesine, kufuneka lokuphumla kancinane kwaye uyakwazi ukuchitha Cardio. Ngosuku lwesihlanu kufuneka basebenze izihlunu zakho zomlenze uze wenze umthambo esiswini. Ngosuku lwesithandathu kwenkqubo yoqeqesho okusula ibandakanya imithambo ukuba izihlunu ezingalweni sokumpompa amanzi. Ngosuku lokugqibela lweveki ukwenza uqeqesho Cardio.

Makhe sihlolisise ezinye ngaphandle yonke imihla, yaye ngoko, yintoni imisebenzi ethile inkqubo yoqeqesho yaphuse abantu.

Ngoko nangoko ndiya kuthi ukuba ukubaleka ekhoyo njengoko koqiniso yonke imihla, ngaphandle kwezo yenziwa Cardio. Kwaye isoloko kwenziwa ekupheleni umthambo. Kutheni kunjalo? Ekupheleni imithambo umzimba uhlala iikhabhohayidrethi ngaphantsi, apho umzimba banokufumana amandla, ngoko, umzimba uya kufumana amandla ngokutshiswa asemzimbeni.

Ngokunjalo Cardio, elula kusasa baleka, leyo kuvavanywa ukusebenza leembaleki ezininzi ezaziwayo-kakuhle. Emzimbeni, kusasa kukho ukunqongophala carbohydrate,, ayigqiba ekusebenzeni ngamalungu angaphakathi ngexesha ubuthongo. Ukuba ngalo mzuzu, ungatyanga, ukubaleka, ngokuzenzekelayo uya aqhumisele ngenqatha, libe namandla kakhulu.

Xa womise umzimba kufuneka landise inani eqhelekileyo ukuphindaphinda. Yenza ukusuka 12 ukuya 15-20 besondela ngomntu omnye, kuxhomekeke kubunzima lo msebenzi. Unokulandela le manani xa isenza inkqubo yokuzilolonga. Inani leeseti nama-3-4. Ukuba uloliwe kuthathelwa ingqalelo ezi ngcebiso, iprogram yoqeqesho wokwaphusa lomzimba iza kuba negalelo ekuphumeleleni ngokukhawuleza iinjongo.

Usuku olu-1

1. dumbbells zokuzalela elele kwisitulo kunye ojonge degrees 30.

2. Hammer.

3. crossover. Kufuneka lehle. Enye indlela oluqhutywa ngezigaba ezimbini: eyokuqala, ukwenza uphinda - izihlandlo 12-15, ukunciphisa ubunzima ngama-20% kwaye wenze ngakumbi izihlandlo 8-10 ngaphandle ukuphumla. Kwimeko nganye kwezi zigaba bangatshintsha njengokubamba izandla ukuze ufumane ngcono uzive iindawo ezithile izihlunu esifubeni.

4. Butterfly.

5. Bonisani kwi iindaba ukuba uyabathanda ukuyenza.

6. Running kwi treadmill imizuzu 5-10.

Usuku 2

1. ibambelele unit nkqo ukuya ibele. Asimele ukwala ityala umva. Zama ukwenza njalo ukuba kokusemva nkqo, kwaye enhle inxalenye yayo ephezulu.

2. Yolula dumbbell ngesandla ngoxa emi ethambekeni. Musa ukuthatha bubunzima obuninzi, uziva zonke isentimitha intshukumo.

3. Ikhonkco oxwesileyo block. Uyakwazi ukubaleka njengokuba ukubambelela elimxinwa yaye ububanzi. Yenza njengoko ubona kufanelekile.

4. Link kwicandelo ephezulu kwiingalo tye. Gxila yonke ingqalelo yakho dorsi latissimus. Onke amanye amaqela kwezihlunu azame ukuyicima.

5. Abaqeqeshi.

6. Running kwi treadmill imizuzu 5-10.

ngosuku 3

1. Cinezela of dumbbells behleli. Yenzelwa phezu kwetafise kwisitulo uyithobele, kwikona kongeza kancinane degrees 90.

2. bayitwabulula iseyilana dumbbell phambi (nokuxuba). Phezulu esandleni kufuneka ubambe imizuzwana 1-2 uze emva koko ithotywe ngukucothayo kwindawo yokuqala.

3. ukufuya dumbbells ngesandla xeshikweni emi ngeenyawo. Kufuneka lehle. Enye indlela siquka ezintathu: okokuqala landela ubunzima - izihlandlo 12-15, ukunciphisa ubunzima ngama-20% kwaye wenze ngakumbi izihlandlo 6-8, emva koko omnye phantsi ubunzima dumbbell nge-20% kwaye wenze le mali iphezulu kangangoko ixesha ngaphandle ukuphumla.

4. Ukukhulisa izandla lo mshini, "inautilus" (kwi izihlunu umqadi deltoid diff).

5. amagxa kunye dumbbells yokuma.

6. Running kwi treadmill imizuzu 5-10.

ngosuku 4

1. Ubaleko ngentsasa 5-10 km, ngokuxhomekeke kumalungiselelo.

ngosuku 5

1. Le umlenze ukwandiswa kwibhloko. indlela nganye ikhutshwa phandle ngokwezigaba ezibini: 12-15 ukwenza ulwandiso, ukunciphisa ubunzima ngama-20% kwaye wenze amaxesha 6-8 ngaphezulu.

2. Ukugoba of iinyawo kwibhloko. indlela nganye kufuneka lwenziwa ngamanqanaba amabini: 12-15 wenze curls, ukunciphisa ubunzima ngama-20% kwaye wenze amaxesha 6-8 ngaphezulu.

3. Squats kumashini Smith. Gcina ububanzi imilenze zamagxa ngaphandle, ungakwazi unayo.

4. ukutsibela kunye dumbbells. Kubhetele ukuba bazenze, "ukuhamba" phantsi eholweni. Oomatshini ihlale umlenze kuphela, nto leyo amanyathelo phambili (ngaphambili).

5. Landela wakho umsebenzi owuthandayo kwi izihlunu ithole. Uyakwazi ukusebenzisa nethontsi ebekwe.

6. Bonisani kumatshini, apho nithanda ukwenza.

7. Ukubaleka kwi treadmill imizuzu 5-10.

ngosuku 6

1. Yolula ukuvala zomfana.

2. Le nokuvela izo- elele kwisitulo ne-engile degrees 45. Phawula supination.

3. "I Hammer."

4. Ukuphakamisa phezu izo- kwi lo mshini "eqongeni".

5. esineendidi nezandiso yunithi.

6. kwesitulo dumbbell French behleli.

7. ukwandiswa esandleni omnye kwibhloko eliphezulu.

8. Push-ups ukusuka emgangathweni. Kuyimfuneko ukwenza iindlela ukuze nani liphezulu kophindo.

9. Running kwi treadmill imizuzu 5-10.

ngosuku 7

1. Ubaleko ngentsasa 5-10 km, ngokuxhomekeke kumalungiselelo.

Le nkqubo yoqeqesho iyoma amadoda ayenzelwanga ukwenza ithuba elingaphezu kweentsuku ezingama-30-45, okanye nga deplete umzimba. Kakade ke, kufuneka uqale uqonde ukuntsonkotha yale nkqubo, njengoko umzimba yokomisa, ngokuba abantu. Inkqubo yoqeqesho ezinikelwe ngentla zingatshintshwa ukuba uvakalelwa yifuna kwi naluphi na uqeqesho. Ungazama ukutshintsha imisebenzi okanye maxa wambi iintsuku.

ukuba abafazi

Thathela ingqalelo awohluke imithwalo ababhinqileyo yaye inikezela iinkqubo zilandelayo kuqeqeshwa kwi yaphuse for girls. Oku kubandakanya ukulandelwa sinye kathathu ngeveki. Yinto ezahlulwe sisithuba ngamaqela kwezihlunu, ezifana abantu, kodwa ngaxeshanye ukuphunyezwa kwenkqubo enjalo uya 'koma "kwabasetyhini ejimini.

Uqheliso lomsebenzi kufuneka kwenziwe superset, ithetha ukuba (umhlathi omnye) enye omnye nomnye phakathi iiseti. Iqela leendlela kuzo zonke iimeko - 2-3, inani kophindo kufuneka ungabi ngaphantsi kwe-20-25, kodwa sele kukho kukho jonga i nemeko yobume bempilo yakhe.

1. Enye iindlela oku kulandelayo: ukutsiba intambo (5 imizuzu) kwaye ukuphunyezwa ilenze-ndaba.

2. Squats, umlenze cofa kwibhloko hyperextension.

3. Link block nkqo, atyhale-ups, tsala kwibhloko tye.

4. Running kwi treadmill imizuzu eli-10.

5. bagqwethe eendaba ngemilenze avuswe.

6. ibambelele Abafileyo, engazali uze ngokugoba neentungo lo mshini.

7. I-lever ukutsalwa, ibhabhathane, ukuxuba iinyawo lo mshini.

8. ukutsibela kunye dumbbells, imilenze olwandiso lo mshini, izibhija-ndaba.

9. Running kwi treadmill malunga 10 imizuzu, ixesha zingatshintshwa ngokuxhomekeke imikhosi eseleyo, kodwa imizuzu kukhethwa hayi ngaphantsi kwe-5.

Omnye uqeqesho kufuneka athathe malunga 1.30 iiyure. Ufuna ukufaka i ubunzima encinane, ukuze umzimba kwafuneka amandla zonke iindlela kunye nenkqubo umthambo.