Iprogram yoqeqesho ilahleko ubunzima - efanelekileyo kuba nje

Inani elifanelekileyo, ngokungathandabuzekiyo nokuphupha intombazana nganye. Ngophanya nje lweliso, ukuze kubonakale ukuba iprogram yoqeqesho ukunciphisa umzimba - ukhetho kakhulu abo bazinikele kwinjongo yazo alithandayo. Ke leyo inkqubo lokukhetha, yintoni iimfuno ekufuneka ilandelwe, nendlela zonke efanayo ukuphumeza yoko, kuyimfuneko ukuba bacinge kwangaphambili.

Kakuhle ukuphuhlisa inkqubo yoqeqesho inokuba umqeqeshi qethe professional kuphela. Kodwa ungakhathazeki kwaye ukuhlela uhambo ejimini, ngenxa yokuba uninzi ukusebenzisa kungenziwa kweli khaya, ngelo xesha uya wachitha umlinganiselo ofanayo wamandla.

inkqubo yokuzilolonga ukunciphisa umzimba kufuneka ningaqali kunye noqeqesho olunzima, kwaye ngaphezu bonke sengqondo yangaphakathi ukuya ukusebenza, kwakunye ukuze kufikelelwe isiphumo. Kwaye oko ngokuyimfuneko ungaziphindi ngokwayo, ukuba zonke iinzame, nangona ezinkulu, iya kujolisa umzimba. Musa ukufumana belenga phezulu kule, kungcono ngokwam akholwe ukuba iya kuphela singalahlekani extra killogramm, kodwa umzimba usempilweni kwaye yachwayitha intliziyo yakhe; ngokunjalo emzimbeni kuluncedo kakhulu kwimpilo.

Le program umthambo ifanelekileyo ukunciphisa umzimba - yinto indibanisela amazinga unzima eziliqela. Ngenxa yokuba, ukuqala ukuqeqesha nangoko imithwalo enzima, akukho mfuneko. Umzimba ngokukhawuleza ithi eqhele umthwalo, yaye abasayi kuphinda ukuvelisa iziphumo ezinqwenelekayo. An ngobuwena kakhulu ziya kwiprogram ezibandakanya amanqanaba amathathu - umthwalo oluncinane, avareji kunye esiphezulu.

Abo ongazange enze nantoni na, kuyimfuneko ukuba siqale inkqubo ubuncinane. Liya kuhlala imizuzu engama-30 yaye ziqulathe lemisebenzi amandla onke amaqela imisipha, ukuqhubela phambili xa kufuneka 1-3 eekhilogram, kwaye inani kophindo - malunga 15. Kananjalo, kufuneka ukuba imizuzu engama-20 aerobics longeziwe.

Abo ubuncinane amaxesha wakhokelela ilizwi lakhe kwezihlunu, kufuneka anamathele kwinqanaba umthwalo avareji. Inkqubo Main - imizuzu 50-60 amandla uqeqesho (ukuqhubela 2-5 kg) xa inani phindwa amaxesha ali-15. On top of loo - zonke aerobics efanayo kangangemizuzu engama-20.

Abo niyakwazi ukunciphisa indlela ubunzima xa besebenza ngaphandle, kubalulekile ukuqwalasela inkqubo ubuninzi. Amandla iyonke qeqesho luya kuthatha malunga nama-45 emizuzu, kunye nemfuneko yokuba imizuzu eli-10-15 ukusebenza le ndawo ingxaki ngalo isigqibo ngokwakho. Isigaba sesibini uqeqesho - oku aerobics imizuzu engama-30. Ngokuzithandela, ukuba umzimba zenziwa ngoko nangoko emva uqeqesho amandla, u nga tirhisa kusasa phambi kwesidlo sakusasa. It lungahlulwa-hlulwa zibe umthambo aerobic ibe ngamaqela amabini: elinye run phambi kwesidlo sakusasa, lo wesibini emva uqeqesho lokukhulisa amandla.

Inkqubo ukunciphisa umzimba ukusebenzisa izihlandlo ezithathu ukuya kwezine ngeveki, kufuneka kwenziwe. Kaloku, ukuba unalo umnqweno namandla, ngoko 5-6 amaxesha ngeveki. konke kuxhomekeke kwi iminqweno bakho uyafaneleka ngokwasemzimbeni.

Ukongeza umsebenzi komzimba kufuneka ukudla okulungileyo. Imveliso egqwesileyo iya kuba imifuno kunye neziqhamo, kunye neemveliso zobisi, intlanzi kunye engenamafutha. Kwaye musa ukulibala ukuba umvuzo wena ngenxa ngemizamo yenu. Kodwa ke oku akuthethi ukuba emva kokuba ukuzilolonga, ungenza ndidle iqhekeza enkulu cake, njengoko umzekelo kanye ngeveki, uvumele wena kancinci oko waphupha. A intwana ekeyiki, isiqwengana yeetapile amafutha inyama ngamanqatha okanye bar itshokolethi banal - xa ngengoko inkuthazo, kodwa kube kanye kuphela.

Ngaba kunokwenzeka ukuba unciphise umzimba ngaphandle imidlalo - ke unako. Kodwa ezemidlalo ayikho nje ukuba umncedisi ukuze ususe umzimba, kodwa zonke kwezihlunu noncedo ukwenza umzimba dyondzisaka. Eyona nto iphambili kwehle ubunzima - le mali agqithise lweekhalori echithwa ekufumaneni. Yaye oku kungafezekiswa kuphela imisebenzi kwezemidlalo, umsebenzi ngamnye "ithatha" isixa esithile wamandla. Umzekelo, ukuba wena ngeenxa opholileyo, umzimba uchitha amandla yothani, ngoko musa ukusondela ukuba wasonga ityali.