Fitness ekhaya kwabasaqalayo: usebenzisa ngexesha loqeqesho

Akukho lula ukugcina imilo elungileyo ngokomzimba. Kunzima kakhulu ukuqala uqeqesho xa kukho imfuneko ukwenza kwezemidlalo. Ukudinwa, ukuphelelwa athile ngumphefumlo, kunye nomfuziselo amahlwempu. Noko ke, ukuze kumelwane nemiqobo zangaphakathi ze uqale ukuqeqesha kube nzima kakhulu. Enyanisweni, inyathelo lokuqala kulula kakhulu kunokuba ibonakala. Nantsi indlela.

Indlela ukuqala ukwenza imfanelo ekhaya

Makungabikho ukugxotha ukunqongophala amava okanye fatigue kabuhlungu emva umthambo. Akuyomfuneko ukuba ngesantya ngokwakho emide, Amazing umngeni. Unako uqale umthambo elula ezakhelwe kwabasaqalayo. Ukongeza, ukuba azalisekise amakhaya abo, xa kukho imeko-bume. Bona musa ukuba nasiphi na isixhobo, yaye kulula ukutshintsha, ukuze beze onke amanqanaba nobuchule.

Ukugcina umzimba kwimilo elungileyo - oku qete. Izindlu kwabasaqalayo lo mgaqo eziphambili - "kwenzakalisa": musa nyanzela umthwalo kwaye ayeke uqeqesho ngokukhawuleza ziviwa ukudinwa. Eyona nto ibalulekileyo kakhulu ukuba ayeke isifundo uze uziqhelanise rhoqo. Ngelo isanda, ngokwaneleyo ukusebenzisa nakathathu ngeveki imizuzu eli-15. Ngokuthe ngcembe, ungenza ukwandisa ixesha ukuba imizuzu engama-45.

Xesha liphi na? umzimba wethu kulandela lomjikelo ethile ixhomekeke yokuphila. impumelelo yoqeqesho ixhomekeke kwisingqi yobomi. Wonke umntu - kwisingqi zakho. Xa sijonga le njongo yengqesho, kufuneka ukhethe ixesha. Ukuze ukunciphisa zokuqeqesha ukukhulisa ubunzima kuyacetyiswa kusasa ungatyanga, ukususela 5:30 ukuya 9:00. Ngeli xesha umzimba isebenzisa amandla ngokuncama of yokugcina ngamanqatha.

Kuqeqesho ngokuhlwa kuthatha ixesha ukususela 18:30 ukuya 20:00. Ukuba ngenxa yesizathu esithile akunakwenzeka ukuba balandele eli xesha, asimele siyeke uqeqesho. Umzimba nga zilungise aze kusetyenziswa imiqathango efanelekileyo yona. Ngoko ke, elona xesha lifanelekileyo, yena uya kukuxelela ngokwakhe. Kubalulekile ukuphulaphula kuyo.

iinzuzo umzimba

Fitness for Women - ithuba nje ukuphelisa wayedla ezingafunekiyo, kodwa usoloko ikwimo olukhulu. Yonke imisebenzi ezidweliswe ngezantsi anike umthwalo kumaqela umsipha enkulu. Ukuganga up rhoqo, ungenza ngokukhawuleza bazuze iziphumo ezisemagqabini:

• ngendlela ephuculiweyo;
• ukwanda self-ukuzithemba;
• ubuthongo ephuculiweyo;
• izinga lovalo kwanciphisa;
• avuthayo calorie ngaphezulu;
• uphuculo kwegazi negazi;
• ukusebenza nethe;
• zokuqinisa izitya intliziyo negazi;
• nokuphucula uququzelelo;
• uphuhliso ukuhamba ngokudibeneyo.

Fitness ekhaya. Isifundo for Beginners

Kufuneka uqale amancinci: ukwenza imithambo kuhamba ngonyawo lonwabu, khetha ukhetho engcono. Le mithambo zijolise ekomelezeni izihlunu emathangeni, ezinqeni, cinezela. Ungumsebenzi Kuyancomeka ukuphumeza zonke iinketho umthambo, ngelinye ixesha phakathi kwabo. Oku kuyimfuneko ukuze ukhethe eyona bekhululekile kwaye ibe nemveliso.

tips 3 kwabasaqalayo:

1. Njalo, kunye nesimo sengqondo esihle kubaluleke kakhulu ukuba uqeqesho, baya kuzisa iziphumo ezincumisayo ngokuhamba kwexesha. Musa ukuyilayisha wena yaye enqwenelekayo lokuphelisa yengqesho Cardio ukukhanya olongezelelweyo.
2. inkqubo kwamathuba emisebenzi. Bucala isixa esithile ixesha yoqeqesho. Diversity Employment umthambo ezahlukeneyo, ukongeza ziquka Cardio okanye yoga. Oko kukuthi, musa ukunika umthwalo kakhulu.
3. Mamela emzimbeni wakho. Enye yemingeni engundoqo kwabasaqalayo - umthwalo ngokugqithiseleyo. Qinisekisa ukuba umzimba ukulungele umgudu kakhulu emzimbeni, yaye emva koko kuphela ukuyandisa. Bagxininise kuloo izihlunu ezifuna ingqalelo. Uze uchithe ixesha elingakumbi kwabo zokuziqeqesha eziyimfuneko ukuze ukufunda kwabo.

Umthambo "iplanga"

Ijolise ukomeleza izandla, xibilili. Kwandisa imali kunye nozinzo nomzimba ongezantsi. inketho lula:

• kulala isisu sakho;
• iingalo igotywe iingalo;
• amadolo SamaXhosa phantsi;
• ngokucotha wahlukanisa ezinqeni off emgangathweni, yokuphumla iikawusi yakhe emhlabeni;
• ubambe isikhundla imizuzwana-5.

Embodiments of the: iingalo eyandisiweyo (as in push-ups).

Ezo ukusindisa ukuzilolonga ikwabizwa ngokuba "qethe ivila." Izindlu kwabasaqalayo ithuba elikhulu ukufikelela ziphumo zinqwenelekayo yaye ngaloo ndlela ukuthintela ukwenzakala kwaye zinika umthwalo efanayo phezu izihlunu.

Umthambo "Superman"

Ijoliswe izihlunu ezingundoqo ecaleni kwalapho. Uqala bhetyebhetye, iphucula uququzelelo kunye somzimba. inketho lula:

• kulala isisu sakho;
• izandla phambi;
• zombini off phantsi kwengalo yasekunene nomlenze ekhohlo;
• ubambe isikhundla imizuzwana-5. Phinda 5 amaxesha. Koko utshintshe i ingalo nomlenze.

Ngobuwena: ndiziqhawule umgangatho kwi iingalo ngaxeshanye, esifubeni nasemilenzeni.

ups umlenze Side

Yintoni imfanelo elungileyo? Izindlu kwabasaqalayo uyakwazi ukukhetha uguqulelo okulula ezininzi ukuzilolonga. Lo msebenzi ziyasebenza esinqeni kunye hip. inketho lula:

• elele ngecala lasekunene, ingalo baphikele ingqiniba yakhe;
• umlenze wakhe lasekhohlo ukuba aluphakamise. Musa Wayitsala umlenze kwi edolweni;
• ubambe isikhundla imizuzwana-5. Phinda icala ngalinye izihlandlo ezi-5.

Embodiments: thembela ngengalo eyolukileyo, kwaye abanye ukuba enze ngokunjalo.

squats

Kuba saqala ngayo luguqulelo lite zesithethe zihleli-ups. Ekhaya ukufaneleka wabaqalayo ithuba elikhulu nokomeleza eendaba. Ukuzilolonga swi izihlunu umzimba. umthambo eyiyo ukomeleza nemisipha idolo. Kuya kufuneka ukuba enze isitulo okanye esitulweni. inketho lula:

• ukuma nkqo;
• izandla agobe esifubeni sakhe;
• iinyawo - magxa akho ububanzi;
• enze elala phezu esitulweni, khwitshi ukuba ugcine tye;
• khwela ngaphandle kokusebenzisa ngezandla zakhe;
• uphinde amaxesha 5.

Ngobuwena: izandla phambi kwakhe, kungenjalo, nokuba kwenziwe ngendlela efanayo.

pushups

Good iingalo zoqeqesho kwezihlunu, esifubeni, amagxa kunye umva. inketho lula:

• ukuthatha ugxininiso amanga;
• izandla ebanzi kancinci ububanzi negxalaba;
• ukuvusa umzimba, eqondisa iingalo;
• amadolo icinezelwe ku esandeni;
• uphinde amaxesha 5.

Lwalo ukuba nzima ukwenza pushups emgangathweni, ngoko ukwayama kwibhentshi.

tips esebenzayo kwabasaqalayo

• Inkqubo yoqeqesho nzulu: musa ungaphoswa iiklasi. kwingqesho kunye ngokupheleleyo - oku qete. Kuba namankazana abo bafuna ukunciphisa umzimba, le nto ibaluleke kakhulu.
• Cwangcisa ixesha uqeqesho kwangaphambili. imfanelo Free asinto isingxengxezo ukuzibandakanya hit kunye miss kunye miss iiklasi ngenxa isimo esibi.
• Ziphephe nomthwalo ezingeyomfuneko. Overtraining kungakhokelela ekubeni ingqesho aya ukunciphisa imveliso.
• Hlala ukuphuza umbuso. Umzimba kufuneka ukubuyisa iindleko ulwelo.
• Khumbula okokuba ngaphandle itye iiklasi dieters ziya kuthatha ixesha elininzi kakhulu.
• Gcina idayari yoqeqesho. Ubhala umhla kunye nexesha yengqesho; Isicwangciso soqeqesho kunye nemithambo. Uyakwazi ngaxeshanye bhala Umxhesho wakhe, ubunzima bomzimba. Oku kuya kuvumela ukuba ukuhlalutya ezi ziphumo.
• Kuba ilahleko eziphumelelayo ufuna ukutya okunempilo. Ngaphandle kwi yomxhesho nokudla-osidingayo. Ukususa emacaleni kunye ngesisu, ukugcwalisa uyakwazi unamathele protein yokudla. Kukhuthaza ngokukhawuleza Ukwehla kobunzima kunye feedings ezincinane rhoqo.
• Uqheliso lomsebenzi lwenziwa rhoqo, ngokuthe ngcembe ukwandisa umthwalo kunye noqeqesho ixesha. Ukuzilolonga ashushu-up ukuqala imizuzu eli-10. Ukubandakanya ezenzweni zakhe ezinothando-up ukuba amalungu. Iintshukumo eyenziwa kuhamba ngonyawo lonwabu nje. Ukufudumeza kwandisa flow kwegazi, nto leyo eyandisa ngokubonakalayo impumelelo yoqeqesho. Cardio ukukhawulezisa inkqubo ukuncipha, kubandakanya nabo kuqeqesho.

Umzimba ngokukhawuleza wayethimb uqeqesho. Eyona nto ibalulekileyo - ukwenza inyathelo lokuqala. Kwaye ke lula ukufikelela iziphumo ezinqwenelekayo. Wena lahla kwiindawo ingxaki, iqinelwa enzima somzimba embi. Ekhaya, wenza ngalo lonke ixesha bengenanto. Eyona nto ibalulekileyo kukuba bakuzisele iklasi fun. Ukuba kunokwenzeka, hamba phezu ngeenyawo, bakhwela umgangatho mntanam. Oku kuya konga ixesha uqeqesho kukhonza njenge "yokugquma 'elungileyo iiklasi. Kakhulu iziphumo ezilungileyo ziya kuvumela ukufezekisa bayafaneleka. Ekhaya (ukunciphisa umzimba) kwabasaqalayo ithuba elikhulu ukufumana ngayo imilo.