Uqheliso ngenxa yendimbane kunye ezimpundu: indlela ophe- lele

umzimba Perfect - ukuba ithuba lokubonisa ubuhle balo kuphela. isisu Flat, neempundu eqinile - into ukuba neqhayiya. Kodwa hayi nje kuphela ngenxa yokuba abanini (kunye nabanini) ye isafobe ezintle kuhamba iimbono ngolangazelelo besini esahlukileyo. Hayi kuba sisalathisi ogqwesileyo qete nempilo.

izifundo ezininzi zengqondo lubonise ukuba abantu slim nje lula kuphela amalungiselelo ubomi yobuqu, kodwa emsebenzini kunye noshishino, ukuba kuphumelela. Kakade ke, ezi ngxelo ziye zabangela enkulu ekuvakaleni kwelizwi yoluntu. Noko ke, asinakukwazi bayavuma ukuba abanini umzimba slim nentembelo ngakumbi, baye eliphezulu ukuzithemba, leyo, Kakade, kubanceda ukuba kuphunyezwe iziphumo omkhulu kuzo zonke iinkalo zobomi. Kukho into efunekayo. Ingaba akunjalo?

Ezithathu izizathu okuhle ukuyenza ngomzimba wakhe

Ukunciphisa umzimba, yenza imilenze ngomzimba, okanye ukufumana Bukanomeva esinqeni - izizathu ezifana idla kukhokelela abo beza nakwiziko lokuzilolonga. Akukho imbambano, ukuba zibalulekile. Kodwa kunye ubuhle bomsebenzi emzimbeni wakho kuzisa inani ezibalulekileyo nentsingiselo ukuba umntu ngamnye, kunye:

• A umzimba owomeleleyo kunye nempilo entle. Ukungazilolongi kukhokelela ukugxagxiseka zempilo kunye nokusebenza. Uphando lwakutshanje lubonisa ukuba abantu esebenzayo emzimbeni ubunzima 46% ngaphantsi, yaye kwimeko yokugula zifuna ixesha 41% ngaphantsi ukululama.
• Kwandisa ukusebenza. Uqeqesho kunye namandla alungiswe komeleza intliziyo kunye nempahla yegazi, izihlunu kunye nenkqubo zokuphefumla, ukwandisa izakhono zokusebenza. Uqheliso ngenxa yendimbane kunye ezimpundu kwamnceda enyama yangaphakathi, okwandisa unyamezelo. ucwaningo abaqeshi babonisa ukuba iqala inike zicelo, ehamba indlela yokuphila esempilweni. Ngokutsho kwabo, abantu abanjalo yeselula, behlangene, kulula-uza, kwaye isigqibo imisebenzi zifuna ixesha 10-15% ngaphantsi.
• Linyuke nokuguga. Izazinzulu ezivela University Saarland waqhuba isifundo kwaye zangqina ukuba umthambo rhoqo ukucola ukuguga iminyaka 9. Ngokomzimba abantu eqhubayo kuphela kuyolula ubomi babo kodwa zinethuba ngokwemigaqo nezifo ezinxulumene-ubudala.

Vumelanani, nice ukwenza imithambo ngenxa yendimbane kunye ngeempundu, ukuze umzimba nice ngomzimba, kwaye ufumane ibhonasi impilo entle, impumelelo omsebenzi kwaye nokuzeka kade?

Indlela yokuqeqesha

Phambi kokuba uqale uqeqesho, kufuneka ukhumbule enye into - umzimba ngokukhawuleza wayethimb amandla omzimba. Ngoko ke, ukuze kufikelelwe isiphumo uqeqesho lwabo kwaye kufuneka ukuyitshintsha. Oko kukuthi, ukuba njongo yengqesho - ukutshisa ezityebileyo, ngoko abafani umthwalo wakho uqeqesho. Ngokomzekelo, kwiveki yokuqala ushiye 3-4 umthambo afunekayo, kodwa ukwandisa iindlela. Andule ke azise ukuba imithambo 8-10, kodwa 3-4 iiseti. Ngenxa yoko, umzimba uya kufumana umthwalo ngendlela engaqhelekanga.

Kufuneka ngokutshiswa amanqatha umsebenzi aerobic. Isebenza, Cardio, okanye naluphi na uhlobo aerobics. Pre-ukuzilolonga ashushu-up luyafuneka imizuzu eli-10. Oku kungenzeka ukutsiba ngentambo, ukubaleka. Emva koko kufuneka ugcwalise imithambo, kuquka sindululo ojikelezayo kwamalunga. Ekugqibeleni yenza imisebenzi efudumeleyo-up elula.

inkqubo yoqeqesho

Accounting inkqubo yoqeqesho, iquka oko imithambo 7-10, uyacebiswa ukuba asebenze kuzo zonke izihlunu. Ukunciphisa isixa umthambo, ukwandisa indlela vice versa.

Uqeqesho ejoliswe evuthayo amanqatha, kufuneka lukhulu.

• Ukuba, imisebenzi ngaphantsi udiniwe elihambiselanayo amacala asentla kwaye kwezisezantsi iindawo zomzimba.
• Qala ize iphele iiseshoni kunye exercises ukukhanya nendawo inzima embindini.
• Tshintsha ukusuka ngokuhamba kwexesha imithambo ezifanayo, njengokuba ezinye izihlunu asebenza, kodwa ngeendlela ezahlukeneyo.
• Yongeza i iiklasi ezintsha umthambo, abo bangekabi eyenziwa. Kukho amakhulu kuzo. Quka ezenzweni uqeqesho kunye nezixhobo ezongezelelweyo (dumbbells, barbells, bodibar). Umzekelo, usebenzisa kunye fitball ngenxa yendimbane, ngeempundu, amathanga zisebenza kakhulu nokubandakanya amaqela kwezihlunu ezahlukeneyo.

ukuzilolonga esiswini

Uqheliso ngenxa yendimbane lungohlulwa lube iinketho ezimbini. Okokuqala - it ubonisa on linegunya. Okwesibini - uphakamisa imilenze. Kulo wokuqala ukhetho isebenza lo abdominis rectus, onoxanduva Ukucofa umntla. Ngoko ke, le mithambo zibalulekile ngaphezu nokuphakamisa umntla. Kwimeko yesibini, eendaba ayisebenzi ngokunzima, ikakhulu iyasebenza umsipha iliopsoas. Ngokukhetha imithambo ezinjalo, kumaphephandaba, imilenze, ezinqeni, unako ukusebenza ngaphandle ngexesha elifanayo:

• Ukuphakamisa imilenze xa behleli phantsi. Hlala phantsi, izandla emva uxinezeleko. Ukuphakamisa iinyawo zakhe, umzimba Ungayami phambili kwaye uphume umphefumlo. Imilenze ukuba uthe wahlala enjengoko tye.
• "Tuck." Lala ngomqolo, iingalo eyandisiweyo phezu kwentloko yenu, onokolula imilenze yakho. Uphefumlela ngaphakathi, qhelisa amadolo yakho esifubeni sakho. Imilenze ngokuqinileyo kangangoko ukususa ukuya umzimba. Kwi siphefumla, ubuyele indawo yokuqala.
• Linegunya, elele. Lala phantsi, izandla emva intloko yakhe. Bend emadolweni, iinyawo ngokupheleleyo zesini maXhosa. Phefumlela ngaphakathi, ukubamba umoya wakho, amvelisele intloko yakho emagxeni. Uwukhuphe - yokuqala.

Uqheliso for ezinqeni

Enyanisweni, umthambo ngenxa ezimpundwini, amathanga, cinezela kukugubungela iqela kwezihlunu le. Abayi ukusebenza nayiphi imisipha enye. Uqheliso ukuqeqesha ezimpundwini, njengoko umgaqo, okanye iinyonga, okanye erectors spinal, okanye bonke kunye.

• squats Deep ezinqeni swing ogqibeleleyo. Njengoko iingxaki sincoma usebenzisa dumbbells okanye bodibar. Yima nkqo, iinyawo zamagxa nobubanzi ngaphandle. Isithende ngexesha umgangatho ingakunzimela ningazikrazuli. Ezibanzi futhi uthathe dumbbell. Ngexesha umzimba ezintle asondele, isinqe - umva. Xa ephakamisa imilenze kuzityeneneza.

• Ukutsibela kunye dumbbells. Yima nkqo, thatha dumbbell ezandleni zenu. unyawo Ilungelo ukuba uqhubele phambili inyathelo, ekhohlo kuhlala kuloo ndawo. Kwi Tsalani kufuneka uhlale phantsi. On the siphefumla - ukutyhalela ukusuka emgangathweni, ukukhwela uze ubuyele sikhundla iqala.
• Abaqeqeshi izihlunu emqolo ngeempundu zokusebenza. Indlu kubaluleke ngokukhethekileyo kwi ngeendlela ezimbini. Lokuqala - phantsi. Lala kwi isisu sakho, iingalo waphuma phambili. On the uphefumlela ndiziqhawule iinyawo zakhe ngaphandle emgangathweni, uwukhuphe - yokuqala.

Iseti loqheliso ngenxa yendimbane kunye izinqe

Ubonisa ukuba ezinqeni, cinezela kakhulu. Ahluke kokusebenza kunye umthwalo. Kodwa simele sikhumbule ukuba lo msebenzi zibandakanya imisebenzi kuyimfuneko ukuba onke amaqela kwezihlunu. Accounting inkqubo somsebenzi, kuqukwa kulo imithambo 2/3 lokuba izihlunu ekufuneka ukumpompa. Ukubandakanya umthambo ezinjalo ab zenu, neempundu. 1/3 kufuneka amaziko kuzo zonke ezinye izihlunu.

Ukuze kufikelelwe isiphumo ukusebenzele izihlunu zakho esiswini kunye ngeempundu, kufuneka umthwalo elungileyo imithambo ezizodwa. Kakade ke, eholweni, apho kukho izixhobo umthambo, ubunzima ezamahala, bazibandakanye ngokufanelekileyo nangempumelelo. Kodwa ekhaya, unako ukuphumelela, kodwa ke kuya kufuneka ukuba enze iinzame ezinkulu, gqolo ukwanda iindlela phinde ngamaxesha ukutshintsha inkqubo yoqeqesho. Ngezantsi isakhiwo ugqibelele ukuba ukusebenzisa ekhaya. ekusebenziseni kwixesha elifutshane ngenxa yendimbane kunye ngeempundu kwimali izihlunu, kwaye inyanga kamva baguqula ngokupheleleyo.

uqeqesho ekhaya

• Planck yandisa kwamadolo. Shaya umtya pose - ububanzi iinyawo zamagxa ngaphandle, iingalo igotywe iingalo, izandla ukudibanisa enqabeni yomkhosi. Nzima kumaphephandaba, bagobe umlenze omnye, ochukumisa emgangathweni edolweni. Thatha indawo yokuqala. Emva inani elithile uphinda (izihlandlo ezili-10 ukuya ku-20) ukuba enze uvavanyo kunye nezinye unyawo. Planck - umthambo jikelele. Press, ezinqeni, iingalo kunye nemilenze ukomelezwa ngayo ngokukhawuleza ngokwaneleyo.
• Ukwanda emilenzeni. Ukuze wenze lo msebenzi kufuneka ahlale elunxwemeni esitulweni. Izandla ebambelele esihlalweni. Emva ngokuqinileyo nxamnye emva kwesitulo. Phakamisa imilenze yakho. Phinda ukwenza amaxesha-6 ukuya kwi-10.
• Iplanga kunye nokuvela idolo. ububanzi Ziinyawo zamagxa ngaphandle, Kholosa iingalo zenu, izandla zivaliwe enqabeni yomkhosi. Ukuba yolula cinezela, agobe umlenze kunye nedolo uthinte emgangathweni. Phakamisa umlenze up. Emva inani elithile kophindo (10-20) ukuba enze uvavanyo kunye nezinye unyawo.
• Squats ngomlenze omnye. Yima nkqo, izandla phezu esinqeni. Body transfer weight ngomlenze omnye, beka amaqatha kwezinye umlenze wayo ngasentla nje kwamadolo. Nzima cofa enze ezibanzi. Emva inani elithile kophindo (8 ukuya kwi-15) ukuba enze i-msebenzi omnye umlenze 2-3 ndlela.
• I-curl umva. Lala ngomqolo yakho, imilenze phezulu, agobe amadolo zenu, Amaxhwele bawela. Izandla ngasemva zentloko yakhe. Ukukhipha isisu ukuze isinqe kancinci off emgangathweni, ahlale kule ndawo. Emva kuphakamisa intloko yakhe emagxeni. Baleka 4 iiseti ngamnye abadala 10-15.
• imilenze Lead. ngesandla sokunene ukwayama ngasemva esitulweni, nxiba ethangeni lakhe lasekhohlo. SOCKS ukhankase emacaleni, izithende kunye. Ukukhipha isisu, izinqe ukuba olule iplagi umlenze ecaleni. Uphinde amaxesha 10-20. Yenza okufanayo omnye umlenze. Exercise yenziwe 2-3 iiseti.

Njani, nini kwaye njani ukuba bazibandakanye

Iiklasi rhoqo - yinto ebalulekileyo ekufezekiseni iziphumo ezinqwenelekayo. Beginners ungenza ukwenza imithambo kuba ezinqeni, cinezela amaxesha-2 ngeveki. Abaninzi umthambo izihlandlo ezi-3. I ngokukhawuleza isiphumo kuyimfuneko, kwaye kuya iqina ngakumbi ukuzilolonga kufuneka. Kubalulekile ukuba kuphoswa iiklasi. Yeqela 3-4 ukusebenzisa ngenyanga nganye kunciphisa impumelelo ngoqeqesho zero.

Ubude yoqeqesho ixhomekeke kule njongo yoqeqesho. Ukugcina ukumila ngokwaneleyo iseti yemizuzu engama-30. Ukuze ukunciphisa ixesha zokuqeqesha ukukhulisa ubunzima unako ukufikelela iiyure 1.5. Kwaba ukukhululeka nemizuzu engama-50 kwanele. Thatha ingqalelo imfuneko nokudinwa phambi noqeqesho. Ngokuqinisekileyo kufuneka ukunciphisa ixesha uqeqesho, ukuba amandla liyaphela.

Ixesha lokuziqhelanisa kuxhomekeke biorhythm umntu ngamnye. Ngoko ke, le nkqubo inye kuzo zonke akanakuba khona. Kunye nezinye izinto, ezifana umsebenzi, bonke ngabanye. Ukuchaza ixesha uqeqesho, kubalulekile ukuqwalasela izinto ezintathu ezibalulekileyo:

• Uloliwe ngexesha elifanayo (dibanisa okanye thabatha iyure-1).
• Ngexesha iyure yokuqala emva namalanga umthambo akunakwenzeka.
• Hlola noqeqesho kufuneka ibe kamva ngaphezu iiyure ezi-2 phambi lokulala.

ukudla

Indlela eya inani ofezekileyo - ayikho nje drill cofa, neempundu. Amantombazana abafuna ukuthenga imilo akhe kwaye kwakhona ukunciphisa umzimba, oko wokuqala kuyo yonke ukutya ibunjwe-kakuhle.

Kubalulekile ukuba babambelele imithetho esisiseko:

• Calorie kudliwe emini lingaphantsi kwe ziphele.
• Kukho ngokufuthi, iinxenye ezincinane, ubuncinane 4 ngemini.
• Musa ukutsiba isidlo sakusasa.
• Ukwamkelwa carbohydrate zingadlulanga iiyure ezi-5 phambi kokuba lokulala.
• Sela amanzi amaninzi, iilitha ngosuku ubuncinane 2.
• Ukunyusa umgangatho ukusetyenziswa protein.