Le program for lokuqeqesha amabhinqa gumbi kathathu ngeveki

Namhlanje, njengoko ezifanelekileyo njengangaphambili esithi "Dibana phezu iingubo, bathatha ingqondo", ngenxa yokuba into yokuqala xa udibana nomntu omtsha, senza uluvo lwakho malunga nayo, ezisekelwe kwimbonakalo, uze khangela into ngaphakathi. Ukuba ufuna ukuba nempumelelo, zozibini ngaphambili buqu kwakunye emsebenzini, kufuneka uzigcine imilo.

Kuba umfazi, ukuba ibe nomtsalane kwaye mnandi kubaluleke ngokukhethekileyo. Ilungu iphambili umfanekiso wesiqingatha ezintle zabemi nani some. Ngoko ke, ugxininiso kweli nqaku liza kuba "iprogram yoqeqesho kwi-holo kwabasetyhini."

Familiarization onke amanqanaba ukunciphisa umzimba

Okokuqala, makhe uya kuthetha ukuba iprogram yoqeqesho eholweni amabhinqa ukuba unciphise umzimba ukuze kwandiswe zokumpompa kunye namaqela athile izihlunu bohluke.

Ukuba wena kubalulekile ukwakha nokomeleza isakhelo dystrophy, uqheliso amandla kakhulu. Ukuba usukelo lwakho kukwenza izkulahla kwemfuneko ubunzima, Cardio - le nto kufuneka ihlawulwe ingqalelo ekhethekileyo. Noko ke, ngokuba iziphumo ezingcono, sinikele ingqalelo kuzo zombini iindidi umthambo.

Kweli nqaku, umsebenzi engundoqo apho ziya kuqulunqwa ukusombulula zethu inkqubo yoqeqesho ejimini kubafazi - ukususa esiswini kunye namacala iplagi inxalenye esezantsi lomzimba okanye ukunciphisa ivolyum imilenze.

Ukongeza ekwenzeni isicwangciso soqeqesho, kuya kufuneka wazi kunye nemigaqo esisiseko okunesondlo.

Kuba Ukuqiniswa elula izihlunu, ukutya isakhiwo kwezihlunu futhi omisa ziya kwahluka kakhulu. Le nto iinkcukacha eyahlulwayo nazo ziya kuqwalaselwa kuthi.

Kubalulekile ukuqonda ukuba iprogram yoqeqesho kwi-holo kwabasetyhini kunye namadoda zahlukile ngenxa umahluko kulwakhiwo lomzimba. Kufuneka uthathe ingqalelo iimpawu eziphilayo abafazi ngaphambi nasemva kokuba sexesheni.

Yiya igumbi kunye nezixhobo umthambo kuyimfuneko ngendlela siqheliswe ngakumbi le yokunxiba qiniseka ukuba uthabathe nawe isixa eyimfuneko lamanzi.

Iimpawu zomzimba female

Ngokunxulumene inani hormone umzimba nemazi ezifana testosterone kunye norepinephrine (apho umfazi kuba ngaphantsi kakhulu kunalowo zabantu), umzimba idla namafutha. Kwakhona, ezi emzimbeni banoxanduva ndlongondlongo kunye nesakhono ukuphinda ngabom ngokunxiba loo okanye ezinye imithambo (kule nkalo, ladies ngaphantsi anesibindi).

Nangona izinga ukuqokelelana yethishyu adipose emzimbeni, abafazi bayakwazi ukuba bathi ngokukhawuleza ndacela indlela kubantu abatyebe kakhulu amakhwenkwe.

Abasetyhini babe izihlunu ephuhliswe kakuhle kakhulu umzimba asezantsi, ngoko ke efanele kakhulu kuqeqesho. On top of umzimba yetyala sibi. Besisu izihlunu, isifuba, iingalo namagxa ukumpompa nzima ngokwaneleyo, kodwa kunye isondlo esifanelekileyo - kusenokwenzeka.

Hi ndlela leyi, ngenxa yokuba inani elincinane kwalapho kwi osesiswini, abafazi kuphuhliswa ngaphantsi kakuhle ubudlelwane neuromuscular kunamadoda. Kwelinye icala kuhle, ngenxa yokuba kule nxalenye yomzimba amanenekazi ziyakwazi ukumelana ngakumbi iintlungu (ingakumbi ubuhlungu xa esexesheni), kodwa ke ngenxa yokuba i-ndaba ephantsi - inxalenye enkulu yingxaki ezininzi zazo.

Kuba namankazana kubalulekile ukukhetha ishedyuli uqeqesho sexesheni.

Kwisiqingatha sokuqala kwexesha sexesheni ixesha emva kokuba umzimba kwabance- ngakumbi kwaye womelele, kwakunye ngaphantsi lula ukuba yokulahlwa kwe "Indawo" carbohydrate, ngoko uqeqesho ngeli xesha kakhulu nemveliso.

Ngokuqhelekileyo iiveki ezimbini emva kokuba sexesheni ovulation. Ezi ntsuku umzimba buthathaka ngakumbi, yena kwoqwebo nokusindisa amandla, ukuze siqiniseke ukuba yonke into ikeyiki ezityiwa ngeli xesha, akukho mathandabuzo, zikhokelele ukuqoqa iifom zakho. Nokuzilolonga kangako kweli xesha, iingcali Siyaleza ukunciphisa umthwalo.

Ukushwankathela oko kufuneka ukwazi inkazana ngokukhetha umsebenzi.

Iprogram yoqeqesho kwi ejimini ukuba unciphise umzimba ngenxa kwabasetyhini yahluke kakhulu kuqeqesho amadoda ngenxa umahluko kubume izihlunu.

Ubungakanani calories ukuba umntu kudla ngemini, izihlandlo eziliqela ngaphezulu kunesiqhelo, nto leyo ebonisa amantombazana.

Le program for lokuqeqesha amabhinqa kwigumbi kufuneka zakhiwa kumjikelo esexesheni: imithwalo kakhulu enzima kwiiveki ezimbini zokuqala, ngoko ke ukwanda uqeqesho kufuneka uye kwi-buyaphela.

Xa iqeqesha abafazi kufuneka ibe ezininzi iiseti kunye nabathengisi evenkileni, phakathi apho ubuncinane ukuphumla. Iprogram yoqeqesho ejimini amabhinqa amaxesha 3 ngeveki - ukhetho engcono.

Makhe sithethe ngokudla

Ukuba imizamo eyenziwe gumbi ezazingekho ilize, kufuneka nje ukulawula otya ngayo, ngokuba akukhathaliseki ukuba u uneengxaki kuqeqesho, kwi kukutya kakhulu amafutha kunye carbohydrate, izihlunu zakho uya kukhula ngaphantsi nje umaleko kwamafutha.

Ngoko ke, imigaqo esisiseko okunesondlo:

• Kufuneka kubekho izihlandlo ezininzi ngosuku (5-7) e iinxalenye ezincinane.
• Kuyimfuneko ukuba zidle iilitha ezimbini amanzi ecocekileyo (yeti, ikofu, incindi kunye ezifana. G. To amanzi obumsulwa awungeni).
• Zinciphise ukusetyenziswa ekuthiwa-ukutya okungekho sempilweni (ezi iimveliso ningathwali izibonelelo emzimbeni). Ezi ziquka iswekile, eyemayonnaise, isoso (kunye nezinye wathenga nesosi nemvelo), amanzi amnandi nezihlwahlwazayo, etc ...
• Zama ukunqanda ezidla inyama okunamafutha kakhulu, kwaye iqala inike ukudla ebilisiweyo, iyabiliswa, nowezonkana ezisicaba ezingenagwele kunye iyabiliswa kunokuba agcadwe oyile.

• Musa ukutya iiyure 3-4 phambi lokulala.
• Ukwamkela ubungakanani ezingundoqo carbohydrate kufuneka kuwa phezu kwisiqingatha sokuqala lemini.

Njengoko ubona, imithetho ilula kwaye kubonakala kubantu bonke. Asazi Sicebisa ukuba kubekelwa bucala ezityiwa esimnandi, umgubo kunye neziqhamo. Kuyimfuneko kuphela zama ukutya ukutya okunempilo kakhulu ngaphantsi rhoqo. Thabatha, umzekelo, kanye ngeveki wena ngosuku xa unako ukutya into emnandi. Kodwa eyona nto ibalulekileyo - musa nditye.

ukutya elimisiweyo imihla ngemihla sijongeka njengoku: isidlo sakusasa, lokutya, isidlo sasemini, lokutya, isidlo sangokuhlwa. Njengoko izimuncumuncu ifanele khulu iziqhamo.

Eyona nto ibalulekileyo - khumbula ukuba akukho iprogram yoqeqesho ejimini kubafazi (ingakumbi wabaqalayo) akuyi kukunceda ukuba awutyi ngasekunene.

Yintoni inkqubo yoqeqesho umahluko ukujikeleza inkqubo yahlula

Ngoko ke, sathetha malunga nemigaqo esisiseko loqeqesho yabafazi, ukuba ukuqonda isizathu sokuba inkqubo yoqeqesho abasetyhini namadoda musa ilingane, uze ufunde-siseko engundoqo okunesondlo. Ngoku makhe sithethe uqeqesho.

Iprogram yoqeqesho kwi ejimini ukuba unciphise umzimba ngenxa abafazi iintsuku ezimbini (yaye ngokukhethekayo ezintathu) yahlulwe iintlobo ezimbini:

ISetyhula program - Amazing ebandakanya wonke umsebenzi kwi holo njengoko lokufundiswa onke amaqela izihlunu ngexesha elinye. Olu hlobo loqeqesho, abaninzi ingqalelo nenzuzo kakhulu kumabhinqa. Yena, akukho mathandabuzo, ilungele labo enjongo yayo - ukuba unciphise umzimba nokomeleza isakhelo dystrophy kancinane.

uqeqesho Yahlula isekelwe kwinto yokuba umntu osebenza kuyo, yonke imihla esebenza kuyo iqela elithile (okanye amaqela emininzi) izihlunu. Ngokomzekelo, Usuku 1 - umva, izandla, Usuku 2 - imilenze, ezinqeni imini 3 - esifubeni kunye ab.

uqeqesho olunjalo idla okhethwe ngamadoda. Noko ke, amantombazana abafuna ukwakha eninzi umsipha nayiphi na indawo okanye anikele ingqalelo ekhethekileyo kwezona ndawo yingxaki omzimba, ngokunjalo, ukulungele inkqubo best enjalo.

Apha ngezantsi kukho inkqubo yoqeqesho ejimini kubafazi (lokuqala) ye uhlobo setyhula.

uqeqesho circuit

Kubalulekile ukukhumbula ukuba nantoni inkqubo yoqeqesho kwi ejimini ukuba unciphise umzimba ngenxa kwabasetyhini (kunye yokomisa nayo iyafuneka, kunye noqeqesho ukunciphisa umzimba) kungenzeka, kufuneka banikwe imizuzu engama-20 ekuqaleni ukuzilolonga kunye Cardio nemizuzu engama-20 ekupheleni - ngokolula izihlunu kunye Cardio . Iinkcukacha ezininzi kule ngongoma, siya ukuxoxa kamva.

Ngoko ke, wena lokufundisa seliphantse ukugqitha. Ngoku makhe sibone ukuba ukujonga indlela inkqubo yoqeqesho ejikelezayo ejimini kwabasetyhini (sokuqala) iveki.

Ngolunye usuku

Press. Umsebenzi wokuqala ukuba niwenze, uya bajije umzimba phezu kwesitulo. Yenza ngo iiseti 4 inani lobuninzi kophindo (abaqeqeshi professional ukucebisa ukwenza kangangoko ucinga ukuba ungakwazi, kunye nezi-5 amaxesha. Ezi nabameli 5 kuya kuba kakhulu).

imisipha Gluteal. Ukutsibela phambili ngeenyawo zombini ngu izihlandlo ezili-15 ngexesha ubambe i dumbbell ezinobunzima ubuncinane-3 kg ezandleni zakhe. 3 iiseti.

Yomqolo. Ilinki block nkqo. Lo msebenzi kukuba ukwenza iiseti-4 ka-8-15 milembelele, ugxininise izihlunu emqolo.

Bena dumbbell ilele phezu kwesitulo. Lo msebenzi kuqinisa esifubeni kwaye yenza ifomu yayo ezintle, nto leyo eya uyavuma, kubalulekile ukuba abasetyhini (kubaluleke kakhulu ukuba inkqubo yoqeqesho kwi ejimini kubafazi 45 iquka imithambo phezu kwesifuba). Yenza amaxesha 15 iiseti-2.

Hand Bussing dumbbell ilele phezu kwesitulo. Lo msebenzi uya kwandisa nokomeleza esifubeni sakho. Ndibaleka izihlandlo 15 iiseti-2.

Mahi iinyawo ngaphandle. Yenza 25 senhliziyo ngamnye umlenze 2 ndlela.

Enze 2-4 uluhlu le program. Khumbula ukuba ngee-breaks phakathi iiseti kunye ifaka angakhe ahlale nengathandekiyo ukuma kwindawo enye, ngcono uye usele amanzi okanye ocoliweyo Wazolulela imisipha.

Usuku ezimbini - ukuphumla.

suku ezintathu

Squats, ephethe Nge emagxeni ngokugqibeleleyo uya kuqeqesha imilenze yakho kunye neempundu. intonga Ubunzima kufuneka ibe ngolo hlobo ukuba ahlale phantsi kunye naye izihlandlo ezili-15, nto ngexesha elifanayo akuthethi umonakalo (si yaleza ukuqala 8-10 kilograms). Okokuqala ngqa, kufuneka-inshorensi kuwe. Yenza 2 iiseti koboniso lwe-15.

Esitulweni cofa ukusuka emgangathweni. Yenza 2 iiseti izihlandlo 10-15. Lo msebenzi kulungile izihlunu esifubeni.

Linegunya ne fitball. Intsingiselo yalo msebenzi kukuba ufuna ukukhulisa umzimba zombini kunye nemilenze ngexesha ubambe i fitball ngokukhululekileyo buso, lihlaleni ibhola ukusuka kwisandla ukuya ngeenyawo phantsi, abenze ngayo iinyawo zakhe. Lo msetyenzana esimbaxa iyazingenela izihlunu eendaba ephezulu nesezantsi kunye nemisipha iingalo kunye nemilenze. Elona nani uphinda phinda-10, 2 ndlela.

Leg cofa kwi mshini. Lo msebenzi inoxanduva izihlunu kwamathanga. Yilandeleni izihlandlo ezili-15, 2 iindlela.

Ngokugoba ingalo nge dumbbell. Yenza 2 Iiseti izihlandlo ezili-15 esandleni ngasinye. Ngako oku uya kukwazi ukumpompa up ukufuna, ukuba kunisindisa kwiindawo ingxaki ezandleni.

Yimani bha kwimizuzu 1-1.5. Planck kuqinisa izihlunu umzimba uphela.
Enze 2-4 uluhlu le program.

Usuku Four - ukuphumla.

yeentsuku ezintlanu

Hyperextension. Lo msebenzi uqeqesha le gluteus kwezihlunu kunye extensor izihlunu emqolo. amaxesha Qhuba 15-20 0.5 kg. 2 ndlela.

Ukuphakamisa imilenze kwi bar (in a vice). Ngoko ke wopha izihlunu omhle ezisezantsi neziphezulu izibophelelo kumaphephandaba, obliques neengalo. Ukuba labaqalayo, ngoko ziqinise amadolo wazolula. Ukuba inqanaba zoqeqesho ivumela ngemoto ukuya ukufana elinomgangatho imilenze tye. linegunya enjalo kufuneka yenziwe ngale ndlela ilandelayo: ngaphambili, ekhohlo, ekunene. Yenza 10-20 nabathengisi ukwenzela iiseti-2.

Ukukhulisa izandla ithambeka kunye dumbbells yanjalo. Landela amaxesha 15-25 esandleni nganye, yiya 2. Lo msebenzi uza komeleza amagxa.

Ziyenyuka ngeenzwane zakho dumbbells ziya kusebenza izihlunu ithole. Ngaba iiseti 3 izihlandlo ezingama-40.

Deadlift yeyona ilungileyo ifanele ukuba isifundo emva, ngeempundu, amathanga neengalo aphezulu. Le ukuqaleka Zenziwe dumbbells okanye Nge. 15-20 Amaxesha iiseti-2.

dumbbells Mahi esandleni alidanisi avareji izandla nkanyamba. 2 iiseti izihlandlo 10-15.

2-4 kuluhlu.

Ukuzifudumeza-up, zolule, Cardio

Phambi ukwenza imithambo kuyimfuneko ukunikela imizuzu eli-10 beemvavanyo ezifudumeleyo-up lemizuzu eli-10 kwi treadmill okanye ibhayisekile emileyo.

Ungabuza: "Kufuneka Kutheni sifuna eshushu-up, ukuba ngaba ukwandisa ubunzima kwezihlunu, kwaye elungele umzimba?". Impendulo ilula: kuphela emva kokwenza ukuzilolonga, kufuneka ukulungiselela umzimba wakho umthambo luthi eya kuphucula kakhulu umgangatho nokhuseleko ngoqeqesho olulandelayo.

Ngoko ke, ndinoxanduva into Amazing:

• Ebanjwe kwaye iqhuba nethoni zonke izihlunu zomzimba.
• Ibalekisa ngokubetha intliziyo ukuya ibetha 100. / Min.
• It kwandisa umsebenzi kwenkqubo sentliziyo, ngenxa apho rush izihlunu igazi ngokukhawuleza.
• Oku kunciphisa amathuba okuba komsipha okanye kukunaba izihlunu ngexesha uqeqesho lokukhulisa amandla.
• It ikhawulezisa nethe.
• Ukunceda ukucwangcisa i lokuzilolonga.

Ngoku uyazi ukuzilolonga kubaluleke kangakanani. Oku kungabandakanya: ukutsiba intambo, imisebenzi ejikelezayo ukushushubeza amalunga, nokujikeleza ukuzitshintsha izindlu, kwaziswa kunye nezandla yade kumacala ahlukeneyo.

Xa sele ugqibile ukuzilolonga, odlula imizuzu eli-10 kwi-treadmill.

Emva kokugqiba inkqubo olungundoqo uqeqesho, ukuthatha imizuzu 10 ekusoluleni. Iya kwenza izihlunu zakho ibe zicocekile yaye obhinqileyo, kwaye zinciphisa intlungu ngosuku olulandelayo emva kokuba Amazing. Kakade ke, umzimba yeplastiki le ntombazana ayisoze.

Abasetyhini emva kweminyaka 40

Abantu abaninzi bacinga ukuba inkqubo yoqeqesho kwi gym umfazi engama-40 nangaphezulu yahluke kakhulu ukusuka yoqeqesho isizukulwana esitsha okanye alufumaneki. Le kahle. Imidlalo kuboniswe na ubudala, kodwa kulo mzekelo, eminye imigaqo kufuneka zilandelwe:

1. Phambi kokuba uqale ukuya ejimini, kufuneka udibane nogqirha.
2. Phumla phakathi exercises kunye neendlela kufuneka libe lide - imiz 1-1.5.
3. Yonke imisebenzi yenziwa ngobunono kwaye ngesantya fast kakhulu.
4. Zinike ixesha elingakumbi olule othe up.

Agcwalise zonke imithetho ezichazwe kweli nqaku, uya ukufezekisa iziphumo eningenakukholwa nanini na ubudala.