Iprogram yoqeqesho namantombazana ekhaya: xesha, ntshikilelo, isicwangciso sesifundo

Ukuze ube mhle, slim kwaye unomtsalane namaphupha zonke ntombazana. Ukususela kwasebuntwaneni ekuqaleni, siyazi ukuba ukhuseleko kakuhle-ntle, uhlobo esempilweni kwaye ukulungele - zezemidlalo. Kodwa kuthekani ukuba ixesha atyelele club qethe akwanelanga, kunye nomqeqeshi lobuqu esingakwaziyo ukuzihlawula? Ukuba ngaba ukulungele ukungenela self - okuhlangula kakuhle esibhaliweyo inkqubo yoqeqesho namantombazana ekhaya.

Sports - oku ubomi!

esiya kuzo zonke iintengiso yaye uthembisa izihloko ezifana kaninzi kangakanani: ". unciphise umzimba ngaphandle umgudu" "? Indlela ukunciphisa umzimba imizuzu eli-10 ngosuku" Okanye amabango anjalo akana- kuthenjwa. Ukuzilolonga ekhaya ngeendlela ezininzi ngakumbi amaziko fitness iinkqubo ezintsonkothileyo. Abasetyhini abaninzi aneliseke ukusebenzisa eyahlukileyo. Kodwa ke eneneni ukuphucula uyafaneleka ekhaya kangangoko kunokwenzeka. Kodwa ukuba use- rhoqo ngaphandle kwinkqubo - isiphumo kusenokwenzeka ukuba kungabikho.

Umthetho wokuqala sengqesho: rhoqo. Yenza ishedyuli wena ukuzilolonga awugcine. Thatha nokuzikhathalela wena ngokwakho akusoloko kulula, ixesha ngalinye liya kuba ezininzi yezizathu ukuba xha okanye ubeke elinye iklasi. Kubalulekile ukufumana izizathu ekunene, umzekelo, cinga ngosukelo zakho uze uzame ukuphumeza kuyo. Nayiphi na iprogram yoqeqesho namantombazana ekhaya lubandakanya utshintsho yokuphila ngokubanzi. Kwimisebenzi yezemidlalo luncedo, kufuneka bakhululeke ngokupheleleyo nokulala, umgangatho kunye nokwahluka ukuba badle nikuyeke imikhwa emibi okanye ukunciphisa ukuselwa kotywala kunye necuba.

Ukubaluleka indlela ngamnye

Le program umzimba kufuneka yenziwe phezulu, okanye zikhethwe kuthathelwa ingqalelo kwiimpawu ngamnye kunye nokomzimba iparameters intombazana ethile. Phambi umthambo kukhethwa kufuneka esisiso ukuphonononga imfanelo yabo ngokwasemzimbeni, inqanaba uqeqesho, kwaye qondile eziphumo zokuphela konyaka. Yenza isigqibo ngento ofuna ukuphumeza - ukwehlisa umzimba okanye ukuphucula ithowuni zomzimba, ibe isiqabu dystrophy. I umthwalo kufuneka ilingane kwifom ebonakalayo apho oololiwe. Umzekelo, eyenza clinical ayikwazi kakhulu ukuqala ukugxuma ukubaleka. Nokuba ucinga wena a ephuhliswe kakuhle emzimbeni nonyamezelo, kufuneka uqale ubuncinane inani kophindo kunye nokwandisa ngokuthe nomthwalo.

Ukunciphisa umzimba okanye azuze kwezihlunu?

Ukuze ukusebenzisa ekhaya for girls bazisa ekwiqondo eliphezulu, kufuneka ufunde kancinci ukuqonda komzimba ababhinqileyo. Universal alwenzeki ukuba zombini iinkqubo namantombazane fitness ngenxa umahluko ezibalulekileyo nokomzimba. Abasetyhini kunzima kakhulu ngakumbi amadoda ukuba aphumeze isiqabu dystrophy. Kwaye le nyaniso awucacise imiqathango ethile imicu izihlunu kunye neenkqubo zazo ukukhula azalwa. Ukuze kuphunyezwe iziphumo ezibonakalayo, kufuneka kwandiswe inani kophindo lwe imithambo kunye weighting encinci. Ngexa eyindoda, ngokuchaseneyo, ifuna inani elincinane kophindo ezinobunzima olukhulu. Kuba evuthayo amanqatha agqithisileyo uyacetyiswa ukuba ukukhetha Cardio, yoga okanye imithambo.

Ukuze Ukucwangcisa ukusebenzisa

Umnqweno ukuzibandakanya yonke imihla kuncomeka, kodwa akulindelekanga ukuba kuqeqesho olunzulu. iiklasi ukhetho Optimal ka-3 ngeveki, okt malunga yonke enye imini ... Kulo mzekelo, enye iseshoni yoqeqesho kufuneka kuhlala ubuncinane ngeyure, ekukhethwa ukuba imizuzu 40-60. Inkqubo eqhelekileyo iquka eshushu-up, inxalenye eyintloko kweseshoni nesiphelo - ngokufuthi elula. Sonke siyazi ukuba enempilo ukuba zifunxe ngcono kakhulu phantsi inkqubo engqongqo.

Khetha kwangaphambili ngemihla ngawo ixesha elaneleyo uqeqesho. Umbuzo ethandwayo evela wabaqalayo iimbaleki: xa uluncedo ukuzibandakanya ekuseni okanye ngorhatya? Namhlanje, saziwe ukuba fitness ntsasa nto olusebenzayo elidlulileyo, nabafundisi mihla ezinezinto ekhokelwa kuphela iimvakalelo zakho. Ukuba ngakumbi ukhululekile umthambo mnandi ngakumbi emva kwemini okanye ngokuhlwa - musa ukukhanyela lo ukuzonwabisa.

Iprogram yoqeqesho namantombazana ekhaya ukuphucula qethe jikelele

Umthetho legolide kwimidlalo for girls - iseshoni nganye kufuneka zibandakanye uqeqesho kumaqela kwezihlunu ezahlukeneyo. Sinikezela ucwangciso oluphangaleleyo, ukuba uya kulifeza kwezihlunu. Kufuneka uqale Amazing umlenze. Ke umzimba wethu wokuqala - squats. Ngaxa lithile kufuneka uhlale phantsi izihlandlo-20. Beginners ziyacetyiswa ukuba enze 3-4 iiseti. Emva kokugqiba squats kufuneka ukuba libe imizuzu embalwa, kwaye unakho ukuqalisa ukwenza ukutsibela. 1 ndlela yenza izihlandlo ezili-15 emlenzeni ngamnye, phinda amaxesha 2-3.

Nayiphi na iprogram ukusebenzisa home abafazi ziquka imithambo esiswini. Makhe siqale elula - ilenze. Yenza ukuba ibe ukusuka kwindawo uvaleke emqolo, uphumle iinyawo zakhe kwezinye iqhekeza ifanitshala okanye kwesitulo zemithambo. Kuba wabaqalayo, kucetyiswa ukuba wenze 5-6 umphinda-10 iindlela. ukuwasebenzisa ngokufezekileyo ngenxa yendimbane ephantsi - phakamisa iinyawo ngqo. Kucetyiswa ukuba uqale ngo-5 iiseti koboniso lwe-10. Ukuze bomeleze izandla namabhanti zamagxa zezona umthambo pushups kakhulu. Amantombazana bavumelekile ukuqalisa kokuzibulala emathangeni akhe, kodwa esebenzayo kakhulu luguqulelo yemveli - ukusuka emgangathweni. Beginners ngokwaneleyo ukuze benze iiseti 4 5 amaxesha.

Le program, nto leyo eya kunceda ukwehlisa umzimba

Uya kumangaliswa, kodwa hetisekangiki va umzimba wakhe phantse onke amantombazana. Okunye ngokukodwa, malunga-90% kumgangatho ngobulungisa. Xa ekufuneni imvisiswano nomtsalane iifom akakwazi ukwenza ngaphandle umthambo. Loluphi uhlobo inkqubo yoqeqesho luluncedo kakhulu ukuba ukulahlekelwa amantombazana ubunzima?

Ukuba injongo ephambili - ukuba balahle umzimba, iyavakala ukwahlula kwindawo engundoqo ye uqeqesho imithwalo Cardio namandla. Kufuneka uqale umsebenzi kunye nokuhamba umthambo - evuna iingalo zayo neentungo, deflections namathambeka zomzimba. Ukuzilolonga kwakutshiswa amanqatha ukuba abafazi kufuneka iquke imithambo amandla. Sinzima elula egqibeleleyo, njengoko kuchaziwe kumhlathi owandulelayo. Musa ukulibala ukunciphisa kuphela inani leeseti okanye kophindo.

Ingaba kulungile ukuba benze yonke imihla?

Njengoko kukhankanyiwe ngasentla, uqeqesho olunzulu ayikhuthazwa yonke imihla. Kodwa ukuba i "off" kwizifundo eziphambili unawo amandla nomnqweno, kutheni ungakhe uzame umsebenzi omncinane? yonke imihla umthambo Ukukhanya kuyingenelo kakhulu. Uyakwazi ukwenza umthambo ezincinane kusasa ukuba imizuzu eli-10-15, okanye achithe iin- ixesha elide, Uyabaleka, ufikelelo echibini. Ukuba ufuna ukuphuhlisa unyamezelo emzimbeni jikelele nokuphucula umbane, nje zama ukuba anyakaze. Ubunzima iinketho - ukunika up ikheshi kwizinyuko, ukutshintsha imoto kwi bhayisekile, yaye veki ithunyelwe ngaphandle kwesixeko okanye uhambe endaweni yokuhlala ekhaya.

iingcebiso eziluncedo kwabo bekwi ekhaya

Gcina ukutya, hayi kuphela ngexesha lasemini, kodwa ngokunxulumene kwingqesho. Phambi umthambo akunconywa ukulayisha, kodwa ungatyanga ukuba benze okubi. Ukhetho best - ukutya ukutya ukukhanya omncinane malunga neyure ngaphambi kokuqalisa iiklasi. Ebudeni ukuzilolonga, kuhle ukuba basele, lungiselela kwangaphambili ibhotile ye kusekho amanzi ayigcine Ukugunda e eklasini. Ikwenza kakuhle kwigumbi kakuhle umoya okanye ngaphandle xa imozulu ifudumele.

Ngexesha lo msebenzi balandela umpefumlo Wazolulela imisipha. Yaye khumbula into engundoqo - nayiphi na inkqubo umthambo kwabasetyhini ekhaya kufuneka kuqala ube mnandi. Ukuba wenza nje nge amandla, zama ukufumana imisebenzi emitsha kwaye sifumane uvuyo zoqeqesho. Khumbula ngokuthe (omnye kwiiveki 1-2) okanye ukunyusa inani iiseti ukuphindaphinda. Yaye kungekudala uya kumangaliswa yeziphumo.