Indlela ukungenela zokwenza umthambo? Iprogram yoqeqesho kwi gym

Kuye kusefashonini abakhathalele impilo kunye nobuhle umzimba wakho. Inani labatyeleli liye likhula ngokuthe ngcembe zokwenza umthambo. Ukuba kwakhona isigqibo baya kungena ngokuba ezemidlalo, ngoko ufanele wazi njani ukuba bazibandakanye ngokufanelekileyo zokwenza umthambo. Kuqala kubalulekile ukunikela ingqalelo ukhetho eholweni uqeqesho, ingakumbi kwi kwisakhono kumqeqeshi. Ngapha koko, kuphela oqeqeshiweyo aya kukunceda ukhethe imisebenzi kunye nezixhobo, ilungelo wena, njengesibambiso nexesha elichithwa akanakusebenzisa. Kwaye khumbula, ngendawo yokwenza umthambo elungileyo - akukho nto ukhuseleko olutsha kunye namanzi simahla. Into esemqoka kulo mzekelo - ukukwazi ukufikelela kwisiphumo ezinqwenelekayo. Kwigumbi elungileyo kufuneka ibe iseti epheleleyo simulators ezisisiseko (kubandakanywa ukugangatheka), yeNZ isihlalo cofa, Nge dumbbells, a Ukukhetha enkulu nezibambo kunye namatye ngesandla nezibuko.

Xa igumbi sikhethelwe ukuba ingqesho, kuyimfuneko ukuqwalasela impahla zoqeqesho. Apha, imfuneko yokuba iingubo ayikwenzi intshukumo. Ukuba sithethe laphu, siphephe ezenziwe ukuba embi nomoya kwaye nefuthe elibi esikhumbeni. Kubhetele ukuba yokuthenga izihlangu ezizodwa, kodwa ukuba oku akwenzeki, yima phezu izicathulo kunye bandwidth elungileyo.

Ikakhulu zomzimba imisipha

Ukuze siqonde indlela bazibandakanye ngokufanelekileyo zokwenza umthambo, khumbula ukuba iqela kwezihlunu iqulathe imicu ecothayo fast. Eyokuqala unoxanduva yokuwa amafutha, le yokugqibela - kuba glucose izinga. Inani kunye umyinge kwimicu kwezihlunu kuyafana yaye akatshintshi ubomi. Inkqubo esebenzayo ngenxa yokwenza umthambo ziquka umthambo, ngexesha ngokubulawa apho imisipha kuba nengxabano rhoqo. Xa sibonisa, iifayibha kwezihlunu anaba kwaye overstrain. Izihlunu ngaphezulu luya kolulwa, imicu ziya zikhula ngokukhawuleza.

Indlela ukungenela ndawo zokwenza umthambo

Nayiphi ukuzilolonga kufuneka njalo nge efudumeleyo-up, ezifana njengomtyibilizi - yinto enkulu zilifudumeza imisipha abalungiselele kwizifundo zokuqhubela phambili. Kufuneka usebenzise imizuzu 5-7. Qiniseka ukuba ukukhumbula lo mthetho, kungenjalo uzibeka esichengeni nobungozi kwimpilo yazo. Emva kokuba ngexeshana elifutshane kwi obuqinileyo naabo ababathandayo, unako ukwenza umthambo elula. Ukuba banyulu ngokugqiba Amazing yakho.

Owona elukhuni kwabasaqalayo

Ixesha lokuqala kungcono ingqalelo esisiseko olulandelenayo ukuqinisekisa ukomelela kwakho ngokwasemzimbeni. Isiseko enkqubo wabaqalayo ezi uprazheniya with "iphawu lokwengeza". Ngoko ke, kufuneka ulungiselele izihlunu zakho imithwalo ngaphezulu kakhulu.

Kwiiveki ezimbini kamva, umqeqeshi kufuneka akuxelele njani ukwenza ntoni zokwenza umthambo ngeenxa kwinjongo tyelelo. Ukuba utyelela umthambo ukuze uhlale usempilweni, uya sithathe isethi olulandelenayo ukunyenyisa inani - yahluke ngokupheleleyo. Kubalulekile ukuphawula ukuba ezintsonkothileyo kufuneka zikhethwe ngayinye kwigumbi ngalinye ndwendwe. inkqubo yoqeqesho ndawo zokwenza umthambo amadoda unokusekelwa lisebenzise powerlifting kunye abanxibe impahla. Umahluko phakathi kwezi nkqubo kukuba imithambo abanxibe impahla zibandakanya enza iiseti ezininzi ubunzima kunye namandla nokuphakamisa - emcela ubunzima eninzi imali encinane ixesha.

Inkqubo yoqeqesho

Ukuze inkqubo yoqeqesho umthambo kwaphumelela kakhulu, kufuneka ukuba akhethe imithambo kumaqela kwezihlunu ezahlukeneyo. Iiklasi kwabasaqalayo badla kuquka imisebenzi esisiseko kunye namatye simahla: atyhale-ups, squats, imilenze ngokuziphakamisa, esifubeni, oomatshini umlenze, saliphosa ithambeka, deadlift, iintambo zombane, curl ngenxa izo-, zomfana ulwandiso. Ukongeza, le program ngenxa yokwenza umthambo kwabasaqalayo iquka imithambo ukuze sisebenze ngaphandle imilenze kunye umva.

Bonisani benemizimba simahla okanye simulators ezahlukeneyo ukuvumela ukuba basebenze ngaphandle amaqela athile kwezihlunu. Ukongeza, ezi klasi zisetyenziselwa ukuguqula okanye ukuphelisa ifuthe umthwalo ngengalo owenzakeleyo.

imigaqo esisiseko kunye nemithetho yoqeqesho kwi holo

Ukuze inkqubo yoqeqesho umthambo wakunceda kulwa umzimba kwaye ulungise imilo, kufuneka ukwazi eminye imigaqo kunye nemigaqo umthambo ekhuselekileyo kwaye siyingenelo. Phambi kokuba uqeqesho kufuneka soloko ujonge ukuba umthwalo Iqinisekile kakuhle ukulawula uzinzo kunye nemfezeko lo mshini intambo. Kwakhona, kufuneka ulandele imigaqo ethile kwi ngexa lengqesho: ukuba nizole, ekucoceni emva kokuba izixhobo zokudlala, kungekhona ukuze kuphakanyiswe ubunzima kakhulu kwaye lokukhathalela umnatha wokhuseleko.

Ubude, ngamandla kunye nolandelelwano

umthambo zichanekile umthambo esekelwe kwimigaqo ezintathu: ubude, ubunzulu kunye olulandelenayo. Kufuneka uqale uqeqesho kunye ekufundweni izihlunu ezinkulu zizakuthathwa minor. Ngokukhethekileyo, kufuneka uqale eendaba, ukuya lokufundiswa esinqeni, emva, esifubeni, Delta, esineendidi, izo-, amathole kunene. Kulo mzekelo, xa ufuna ukwenza yokumpompa isihlunu ethile, ngoko ke kufuneka ukuba uqale naye. Iphembelela isiphumo kunye iqela leendlela ezigqityiweyo. Ubuncinane kufuneka wenze abathathu, kwaye zithathwa ukuba isixa ngokupheleleyo iiseti 4-5. Kuba abo ekuqaleni nje ukuba aye kuzilolonga, siya linokudlulisela ukwenza ekuqaleni ukufunda onke amaqela izihlunu, kunye nemizuzu ubuncinane elishumi nganye. Ekubeni indlela loo nyhweba kunye neeyure ezine ezinesiqingatha unako ukusebenza kuzo zonke izihlunu.

Ubude nobushushu ukusebenzisa yakho ibe nefuthe ngqo kwiziphumo. Umzekelo, ngokwasemzimbeni, nto leyo ebonakala ngogxininiso phantsi, elinokuthatha elide ngokwaneleyo, kodwa amandla ayikhuthazwa tu into yokuba nenxaxheba qethe kunye iiyure enesiqingatha. Lidla wabaqalayo bacinga ukuba okukhona babenze, i ucaca ngakumbi iya kuba isiphumo. Kodwa ke eneneni umthwalo ogqithisileyo kukhokelela ukudinwa, nto leyo ixesha elide ziya knock niphume kwishedyuli. Umthwalo kunye nexesha iiseshoni ixhomekeke ubunzima yokusebenza, umqeqeshi okhethiweyo lwenkqubo, isantya ukuzilolonga kunye nabanye phakathi iiseti.

Indlela ukukhetha ubunzima ekunene

Weight kufuneka zikhethwe ukuze enze inombolo oyifunayo kophindo kwiseti nganye. Kuba uphuhliso amandla kufuneka ukhethe umthwalo apho uyakwazi ukwenza 2-7 nabathengisi ukwenzela uphuhliso ubunzima - umthwalo nabameli 8-12, ukutya kunye isiqabu isifundo - umthwalo, apho milembelele ngaphezulu kwama-12. Ubunzulu umzimba kufuneka ngcathu, ukuphumla mayingagqithi imizuzwana 40-60. Eli xesha kwanele ukubuyisela izinga intliziyo, kunye breaks elide phakathi imithambo igalelo "Ukupholisa" izihlunu, yaye ngenxa yokuba sesichengeni kubo lifinyele.

izixhobo umzimba

Ukususela ukuchaneka nokusetyenziswa kwegunya kuphela ngenxa yoqeqesho, kodwa ukhuseleko yayo. Amaxesha amaninzi intsha ngempazamo abakholelwa ukuba kangangoko kuyimfuneko ngayo ukuthatha bubunzima obuninzi kwaye usebenzise iintlobo kwezixhobo qete. Kodwa ke eneneni, ukusebenza koqeqesho kakhulu kuchaphazela izicwangciso zezifundo nezixhobo umthambo.

Umzekelo, ukuba kuphosakele ukwenza squats, ngoko okubhetele akunazintlobano wopha ezinqeni, yaye okubi - kwalimala kwalapho. Yintoni enye omele ucinge ukuhambela gym? Kuba abantu, kubalulekile ukwazi imithetho jikelele esebenzayo kubo bonke imithambo kunye iintsimbi. Umntu engundoqo ingqalelo kwisigaba esibi intshukumo, oko kukuthi, esi sigaba ikhutshwa phandle kancinane ngaphezu HIV. Masithi, xa usenza cinezela kwibhentshi kuyimfuneko ukuba aluphakamise ngokuzola ibar, ngoko ngokucotha zinokuwehlisa esifubeni.

Indlela ukudala inkqubo yoqeqesho kwiholo

Umntu ngamnye data nganye emzimbeni. Oku akusoloko qethe ngokwasemzimbeni ugqibe ubudala. Kukho amandla umzimba uselula, yaye kukho omdala womelele, kunye vice versa. Ngoko ke, khetha yokwenza umthambo kunye nomqeqeshi - isisombululo egqibeleleyo. Specialist izakukhetha irejimeni yakho uqeqesho ngokusekelwe, kuqala kwiinto zonke, uyafaneleka emzimbeni uze kuphela - ubudala bakho.

Kunzima kakhulu ukwenza inkqubo, singayazi into umntu egumbini. Nangona kunjalo, kukho imigaqo elula iinkqubo kwabasaqalayo. Uqeqesho kufuneka kuqale ashushu-up - msebenzi bhayisekile okanye treadmill. Kuba kwanele ukuba imizuzu 7-8. Ngexesha uqeqesho nye ufuna ukusebenza onke amaqela kwezihlunu. umzimba ngamnye kufuneka ubuncinane iindlela ezine, kunye milembelele ubuncinane ezisibhozo kwiseti nganye. Rest phakathi iiseti - ngaphezulu akukho ngaphezu komzuzu omnye. Kufuneka kubekho 20-25 iindlela. Ukuba ekupheleni zoqeqesho simulators amandla onazo ngoku amandla, ungenza Gqibezela lo msebenzi ibhayisekile izinzile okanye kwivili elijikelezayo, awunike imizuzu 12 ukuya 45.

afakwe nentsimbi

Uqeqesho elukhuni oscillation imisipha ubunjwe iindlela ezine okanye ezintlanu, ngamnye kunye imithambo 8-12. Ikakhulu bakhohlisa kathathu ngeveki, okt ngemini. Eyona njongo yale noqeqesho - lo bomthwalo zezihlunu ngamnye kunokuba kwesebe okanye umzimba uphela. Kulo mzekelo, ukukhula ngokukhawuleza kwimicu izihlunu sibonelelwe. Inkqubo yoqeqesho kufuneka itshintshwe ukuze izihlunu musa ukungena, ukuba kusoloko kufuneka babe hypertonia. Oku kunokufikelelwa ukuba le ndlela yokugqibela, ukwenza imithambo kuba amaxesha amaninzi, bangaphi na amandla. Imisipha ukuba asebenze ngalo, kufuneka ubone a ukuzwa otshisayo.

Kwiimpazamo kakhulu rhoqo ku ejimini

Abaninzi baqinisekile ukuba kuyimfuneko ukuba balandele enye yonke imihla kwaye inkqubo yoqeqesho enye, kodwa ke eneneni izihlunu kufuneka ixesha ukuze kwaye uphumle. izifundo Daily musa ukunika ithuba kwakhona izihlunu, nto leyo ethetha ukuba abasoze bazuze amandla kunye nethoni.

Iindwendwe zokwenza umthambo badla akhalaze ubuthathaka kunye komama emzimbeni. Loo imeko kubonisa ukunqongophala kokutya emzimbeni eza kunye negazi. Kufuneka ukwandisa ukuhamba kwegazi, yaye wena uya kuyilibala malunga yokuswela amandla, komama. Eyona ndlela isebenzayo ukukhawulezisa igazi ukugeleza umzimba uthathwa umthambo kakhulu. Ngale ndlela, ofanele kakhulu ke iiklasi ngereyithi ubume 140 ibetha ubuncinane ezintathu iiyure ngeveki. Le umthwalo kwanele wonke umzimba ifumana isondlo esaneleyo. Ekubeni kukho indlela loo ukuzilolonga umzimba flabby uya kuthabatha ezimbalwa iinyanga. Ukongeza, kamsinya nje olu qeqesho luya kuba rhoqo kunye rhoqo, imeko yesikhumba eqhelekileyo iya kuphucula kakhulu.

Kufuneka baqonde ukuba abanye Cardio naluphi na utshintsho ayikwazi kuphunyezwa. Kakade ke, wena lahla wayedla extra, kodwa oko kuya kuba sisiphumo? Kuphela kuqeqesho lokukhulisa amandla unako ukufikelela isiqabu ezinqwenelekayo, kwaye ukuthenga iyonke i ukubukeka enomtsalane.

Kubalulekile ukuphawula ukubaluleka wemvula loovimba amanzi emzimbeni. Ngexesha umthambo sibila, kwaye ukuba ngaba nisele amanzi, ngoko ke fatigue iya kufika ekuseni. Ukongeza, amanzi inceda ukususa buthi, inceda ukugcina omzimba abe nempilo, ibalekisa ukutya, ukunqanda niphele kunye nesiyezi.

nesondlo esifanelekileyo

nenkqubo yokwehla emzimbeni ku ejimini ibandakanya uqeqesho nje kuphela, kodwa ukutya ekunene. Kodwa ukuba injongo kwezemidlalo - hayi umzimba, kufanele ukutya nangoku epheleleyo kunye elungeleleneyo, ukuze umzimba ufumana amandla eziyimfuneko ukwakha ubunzima kwezihlunu. Ngelo xesha ngqo kwizidlo akunconywa, njengoko ukuhla ekudleni kukhokelela protein otshisayo. Protein izivuka, yena, kukhokelela ndisolulela, kwamanani izihlunu kunye ukuhla eluswini luthambe. Yokudla ngemihla Iimbaleki kufuneka iiprothini akhoyo kunye carbohydrate. Kuluncedo ukuba badle inyama ibhityile, okuziinkozo (irayisi, buckwheat kunye oats), intlanzi, amandongomane, iziqhamo kunye nobusi. Kodwa impahla esibhakiweyo, soda neziselo ezinxilisayo ingcono ukulibala ngokupheleleyo.

Emva ubunzima uqeqesho kungcono utye ukutya protein. Ngokomzekelo, emva kokuba ukuzilolonga ngokuhlwa kwi holo sasemini imifino ezibalaseleyo kunye nenkukhu ibele. Loo umxhesho ukhuthaza kuphela umtshiso ezityebileyo, kodwa ukugcinwa luthambe kwezihlunu.

Njengomgaqo, ngendawo yokwenza umthambo kwabasetyhini - yenye indlela ukuncipha. Ngoko ke, iintsuku zoqeqesho Kucetyiswa ukuba ngcathu ngayo amafutha ezilwanyana, ukuphelisa ukusuka ukutya okunamafutha, ezinetyuwa kunye nokutya okubabayo. Ngoko ke, ukuze kuphunyezwe iziphumo ezinqwenelekayo ufuna ukudibanisa ezi ndawo zokwenza umthambo best ngokutya efanelekileyo okunesondlo.