Ngaba uyazi njani ukuba ngohlobo kumatshini kangangeentsuku ezingama-30?

Impilo & Fitness - kukho amagama ezimbini ezinxulumeneyo. Ukuba usoloko balandele indlela yokuphila, kunokwenzeka ukuba kuzuzwe iziphumo ebalulekileyo ubuhle umzimba.

Yiba iityhubhu ngesisu sakhe na usukelo abantu ayinanto yakwenza kwezemidlalo okanye ekukhanyeni iimeko ezithile (ngamaxesha ubunzima iseti, weightlifting, ukuthambekela ukuba utyebile, kunye nabanye.) Yiba amafutha emzimbeni engaphezulu.

umba Eyona achaphazelekayo kwizihlunu zesisu ekupheleni komnyaka, xa abantu baqala ukulungiselela uhambo zasehlotyeni ukuya elunxwemeni.

Kweli nqaku uza kukwazi ukufumana inkqubo yoqeqesho eya ukumpompa up eendaba iintsuku ezingama-30, kwakunye nesikhokelo jikelele uqeqesho izihlunu esiswini.

Jonga esipilini

Phambi kokuqala nawuphi na umsebenzi, kufuneka ukuba zinike isicwangciso engqondweni. Kulo mzekelo, kucetyiswa ukuba uzigqale esipilini kwaye isigqibo ngento ofuna ukuyitshintsha luzakujongeka ngayo efana nendlela ixesha elingakanani ukuba uzimisele ukuchitha kuyo ukufikelela usukelo lwayo.

Nantoni na ingenzeka, eyona nto ibalulekileyo - ukukholelwa ngokwabo

Usenokucinga ukuba ucofe iintsuku 30 - akunakwenzeka. Kakade ke, akukho namnye othetha yoko ukukhanya kunye loyiso, kodwa injongo kakhulu kwindawo anokufikelela kuyo. Eyona nto ibalulekileyo - ukuba balandele ngqo le migaqo ilandelayo:

1. Bunjani ukutya, yiya ukutya esemgangathweni.
2. Yenza umsebenzi wabo isigxina, yinxalenye yobomi.
3. Kulandelwe ishedyuli ethile imini musa ukundidlwengula nto.

Ngokulandela le ngcebiso, kunye nasekusebenziseni kwiprogram ngezantsi, uyakwazi ecoca newayini yakho kwisithuba seentsuku ezingama-30.

siseko program

Ngaphambi kokuba uqhubeke ngqo le nkqubo, kufuneka kugxininiswe iingongoma ezibalulekileyo apho isekelwe:

1. Le program ilungiselelwe iiseshoni zoqeqesho ezimbini ngeveki nemisipha esiswini.
2. Oku kubandakanya imisebenzi nokungazinzi koqoqosho. Ezinye mithambo lwenziwa khosi kwi indlela enye. Xa isangqa ethile igqithile, kukho ikhefu imizuzu 2-3, yaye yonke into kwakhona ngokuphindaphindiweyo.
3. Le nkqubo ikuvumela ukuba ngohlobo kumatshini iintsuku ezingama-30.
4. Kuba abasetyhini kunye namadoda phantse ukusebenza eliphezulu efanayo njengoko iqulethe imisebenzi elula nesebenzayo.

Njengoko ubona, kuba akukho deal enkulu, ixesha ukudlulela msebenzi eyiyo.

inkqubo yoqeqesho

Ngoko ke, xa usenza isigqibo ukuba ixesha yokumpompa i ucofe iintsuku ezingama-30, ngoko ke kufuneka ukuba ukuqeqesha le nkqubo ilandelayo:

Umjikelo wokuqala:

1. Ukuphakamisa imilenze kwi vice ukuya kwinqanaba isisu.
2. Linegunya kwindawo cinezela phambili elele phantsi.
3. Ukucofa koonondaba ngesandla elele phantsi.

Umjikelo wesibini:

1. imithambo esiswini nge irola zemithambo.
2. torsional lateral elele phantsi.
3. Ukuphakamisa imilenze ukusuka kwindawo uvaleke phantsi.

Njengoko ubona, le program yeyona cofa iintsuku ezingama-30 kuquka zombini umthambo enzima, kwaye ukukhanya okungakumbi ukwenziwa ngenxa kophindo-50 okanye ngaphezulu. Of inani elithile phindo.

Emva kweveki loqeqesho uya uziva njani ixesha unayo iyafumaneka. Eyona nto ibalulekileyo kukuba ukuphinda-ukwenza umthambo ngamnye ukungaphumeleli kunye namandla awo ubuninzi.

Kuqala ukwenza umjikelo wokuqala iindlela ezimbini, kwaye ke inani elifanayo amaxesha ngomzuzwana. Phumla phakathi iiseti kufuneka, njengoko kuchaziwe ngaphambili, akukho ngaphezu kwemizuzu 2-3. Thatha ikhefu phakathi ukusebenzisa malunga 3 iintsuku, ukuze izihlunu iye kufika.

Kwakhona qaphela, ukuba usebenzisa olinikwayo ngokulula kakhulu kwaye phindo nganye, ungenza ngokulula ukwenza amaxesha 40-50, sebenzisa ubunzima ezinokuthi incamathele ezinyaweni okanye ezandleni. Nkqu kilogram olongezelelweyo ngendlela ukwandisa umthwalo cofa kwi ngasinye umlenze nengalo.

Ngaloo ndlela uya kukwazi ukubandakanya inani liphezulu ngeeplanga kwizihlunu zesisu kwaye inkqubo cofa iintsuku 30 uya kukuzisela wena iziphumo. Kwakhona musa ukulibala ukuba ufuna ukuhlaziya otya ngayo yonke imihla uye kwi ukutya okunempilo.