Iseti loqheliso ku ejimini. Eyona nto ibalulekileyo kukuba njalo, ukunyamezela kunye nendlela abanolwazi

Ndingathanda ukuthatha unonophelo imbonakalo yakho alahlekelwe wayedla ambalwa? Oku kuyimfuneko yaye iluncedo, ingakumbi ukuba wena akukho kwimeko ubusika esebenzayo kakhulu, baye bavumela ukuba uchithe ixesha elingakumbi esofeni (enganobungozi ukuzilolonga kusasa) okanye, ingakumbi, ukuba badle kube sebusuku. Noko ke, ukuba uthembele ekuzimiseleni lwakho oku akuzukuba - a ukonqena kwabantu yendalo akayi kuvumela ukuba zidlale ngaye umzimba akuso. Kungcono ukuba sifune uncedo iingcali oya kugqiba yeyiphi inkqubo beemvavanyo ngenxa yokwenza umthambo iya kuba nempumelelo kakhulu.

Inkqubo elula yenzelwe iinyanga ezimbini kwaye yenzelwe kwabasaqalayo abafuna ukuzisa ubunzima lwabo nemilo zibuyele esiqhelweni, kodwa andazi ukuba ukuqala phi, kanjani. Kwisigaba sokuqala (kwiveki 1) umthambo kungaba indlela enye, owesibini sele kufuneka benze iindlela ezimbini, ze emva koko - ngaphambi kokuphela kwekhosi - ezintathu. Ukuzilolonga Kuhle amaxesha ngaphantsi kwe 2-3 ngeveki, musa ukulibala, phakathi kwezinye izinto, ukuthobela ukukhululwa imo ethile zonke ezinye iintsuku.

Bonisani ku ejimini kufuneka uqale uqeqesho kwi Cardio, ezifana ibhayisekile emileyo, umqeqeshi okweqanda okanye treadmill. Iiklasi lokuqala kufuneka ukuba alinganiswe yaye ngenyameko ubungqina - ayilibali, kodwa Musa ukukungxamela ukuqumba. Kufuneka aqeqeshe kuqala imizuzu 3-5, bephethe ubude yokusondela imizuzu engama-20 emva kwexesha. Kuyo nayiphi na imeko, akunakubakho ukuthetha ngexesha umthambo - oku kubonisa ukuba lo msebenzi wenziwa hayi amandla ngokupheleleyo, nto leyo ethetha ukuba uya kuba nemiphumo emihle - ukwehla kobunzima, ukuphuhlisa iinkqubo bokuphefumla sentliziyo. I esimbaxa exercise umthambo Cardio olukwaziyo 'ezishushu "nokulungiselela kumzimba ukuba imithambo engaphezulu.

Inqanaba elilandelayo uqeqesho kufuneka okuwisa ngamadolo yakho esifubeni sakho. Ukuze wenze oku, kufuneka uye kwi kwisitulo zemithambo, Ungayami emva kwayama engalweni, igotywe iingalo. Act I - lift ayinakolulwa, imilenze ezimfutshane kunye kangangexesha elithile ukuze sihlale nabo emsebenzini. Act II - kancinci kume amadolo yakho esifubeni sakho, eguqa ngamadolo zombini. Kule sikhundla kufuneka nayo inikezwe, uze kanye nje kancinci ukubuyela yokuqala. Inani kophindo kufuneka zifike amaxesha 60-100 ukuze kuphunyezwe iziphumo esiphezulu.

Kunye nokuqhubeka izifundo zibe lukhuni iseti beemvavanyo ku ejimini, ukulungisa ngeenyawo zakhe impahla ngakumbi. Oku kuya kunceda ukunyusa umthwalo kwizihlunu straight and elibhalwe ngokumileyo ye esiswini, ukuqeqesha izihlunu emathangeni, kwaye mkhulu ukushushubeza ekuqaleni kule Amazing. Kubaluleke kakhulu ukukhumbula malunga ukuphefumla efanelekileyo: ixesha ngalinye etsala amadolo ukwenza siphefumla abukhali xa wayebuyela yokuqala - umoya.

Eyona ndlela ibalulekileyo luquka iseti epheleleyo olulandelenayo ku ejimini, kuba squats. Kufuneka ukuba enze usebenzisa endaweni yokubeka amandla okanye nezinye izinto ezikhethekileyo apho intonga ifumaneka ngezantsi nje kwamagxa. Imithambo kufuneka kuqale kwindawo yokuqala - ukususwa bar ukusuka amanqwanqwa ilele phezu esihlunwini trapezius. Action: ukuxuba iinyawo zamagxa-ububanzi ngaphandle, ngoko chu uhlale phantsi, ezama ukuba ehlise sezantsi kangangoko kunokwenzeka, ngaphandle kokulahlekelwa intsalela. Iingcali Siyaleza ukugqibezela ukuhlamba kwindawo apho ethangeni babe ngabantu abakwizihlalo ngaxeshanye kunye ngokuphathelele emgangathweni. Akuba yenziwa phantsi kangangoko kunokwenzeka 'ukufika', kufuneka uqale ngoko nangoko intshukumo enamandla hi ndlela leyi hambaneke. Yenza i iseti olulandelenayo ku ejimini kufuneka ibe amaxesha 6-8 inani nokuphuculwa ibinyanzeliswa ixesha lilonke uqeqesho, kodwa, kuyo nayiphi na imeko, hayi amaxesha ngaphezulu kwe 1-2 ngeveki.

Ukugcwalisa uqeqesho simulators kakhulu amaqela kwezihlunu ezahlukeneyo, ngengcebiso umqeqeshi okanye esizithandayo. Eyona nto ibalulekileyo - ukwenza umzimba peretruzhdaetsya kwi ukusebenzisa 2-3 yokuqala, kungenjalo zilandelayo apho kuya kubakho amandla nokunqwenelekayo okanye impilo.