Ukuzilolonga ekhaya amantombazana: indlela yokwenza le nkqubo kwaye ukhethe umculo

abafazi Modern Ziyanda elifutshane ixesha ukutyelela lokuzilolonga. Ewe, kwaye kumnandi ayikho eqolo - umrhumo imfanelo club silk. Indlela ugcine impilo kunye nolutsha, ukuba ahlale enomtsalane? Uyakwazi ukusebenzisa ngokwabo. Ukuze ufunde ukuba ilungiswe njani kakuhle yaye liqhube noqeqesho ekhaya for girls, kuya kuxoxwa ngazo izinto zethu.

Amanqaku imithambo ekhaya

Nentlangano eyiyo emzimbeni uqeqesho ekhaya olungenakuzisa ubabalo ngaphantsi kwe yobungcali. Kodwa oku kufuna ixesha elininzi umgudu ukuze wenze.

Inyathelo lokuqala kukuba ukuvavanya nemeko yempilo yabo. Kuyanconywa ukuba bangenele uviwo eklinikhi. Ezesizwe izifo ezithile, kukho Izimo kwiintlobo olulandelenayo. Xa bathathe inxaxheba club imidlalo ezizodwa uphumeza ugqirha midlalo uhlolo kunye nomqeqeshi ithatha imisebenzi esekelwe kwiziphumo ezifunyenweyo.

Kudla ukuzilolonga ekhaya engazisi iziphumo ezinqwenelekayo. Kutheni le nto isenzeka? Amaninzi, isizathu silele yokuba utshintsho kulo mzobo kunokubonwa kwangoko. Oku kunciphisa kakhulu ezixhasayo, yaye oku, yena, kukhokelela nezitenxo ekuqhubeni kwiiklasi, kuncitshiswe izinga lwabo.

Kufuneka kuqatshelwe ukuba abasetyhini ngexesha ukusebenzisa ekhaya zidla echazwe ukusebenza ngokupheleleyo okanye engafanelekanga ukwenza intshukumo, lo gama i-club qethe befuna Umqeqeshi iqwalasela uphumezo wesikolo. Ngoko ke, esebenzisa ekhaya, unako ukusebenzisa iividiyo zoqeqesho lobungcali.

Izinto eziluncedo zoqeqesho ekhaya

Alithandabuzeki elokuba, uqeqesho ekhaya for girls zinezibonelelo yayo:

1. Igcina imali.
2. Iiklasi ziyabanjwa nangaliphi na ixesha.
3. Yonke imihla, uyakwazi ukutshintsha uhlobo loqeqesho, ulwalathiso.
4. Umculo ekhethiweyo ngabanye ngokuthanda lwesenzi.
5. Zibandakanye kuyo nayiphi na impahla ekhululekile awunandaba inkangeleko yazo.
6. Le nkqubo yenziwa ngamnye.

Injongo yokuqeqesha

It isigqibo ukuqeqesha ekhaya - phi na uqale? Okokuqala, kufuneka ukuzenza ukuhlola amandla kunye nobuthathaka amanani, ukuba ukujonga "umsebenzi ngaphambili". Kubalulekile ukucwangcisa injongo ethile ezimfutshane njani ukuba ngokwenene xiya. Iyaqondakala into yokuba ufuna kwaye ubunzima bomzimba, kwaye ucofe ukumpompa, kwaye nsinya isifuba, kwaye enqwenelekayo ngqo ngomso ... Kodwa kufuneka bazibekele iinjongo ezicacileyo ngenjongo siye kuwo. Ngokomzekelo, eyona njongo iphambili yale - ukunciphisa umzimba nge-2 kg nokwandisa iindawo ezithile umzimba okanye ifune umthwalo uniform phezu komzimba wonke ukwenzela ukuphucula kwezihlunu, uphuhliso unyamezelo, njl inkqubo yoko, ke yadibanisa ijolise ekusombululeni le ngxaki ...

uhlobo loqeqesho

Kuxhomekeke umsebenzi, khetha uhlobo nomsebenzi. Umzekelo, ukuba ufuna uqeqesho ukunciphisa umzimba, amantombazana ilingane Cardio (ukubaleka, ukutsiba intambo) kunye imithambo amaqela ezahlukeneyo imisipha kunye ubunzima ephantsi kodwa ngamandla aphezulu.

Kodwa ukuba ukwandisa izihlunu unyamezelo kunye nophuhliso kufuneka sinikele ingqalelo umthwalo yamandla.

kwiiklasi zoqeqesho ophumelelayo setyhula cofa. Kuba amantombazana uhlobo enjalo umzimba ekhaya kakhulu ifanelekileyo.

Circuit Training - ukhetho olululo ukuba unciphise umzimba ekhaya

Ekuthiwa- uqeqesho yesekethe ifumana ngokukhawuleza kuthandwa. Ekubeni le complex iquka imithambo zamaqela kwezihlunu ezahlukeneyo. Ukongeza, ngokuphumelelayo yaye ngokukhawuleza utshisa mass amanqatha ngenxa yokuba ubunzima ukukhanya kusetyenziswa xa usenza iintshukumo ekumgangatho ophezulu. Kwaye umsebenzi onjalo kuthatha imizuzu 20-30 kuphela.

Njani na olo qeqesho ekhaya ngenxa amantombazana? Iba iseti olulandelenayo 10-15 kumaqela kwezihlunu ezahlukeneyo. Bona yenziwa ezikhundleni luhamba ngesantya esincomekayo, ukususela elula ukuya ingxaki ngcembe. Inani uphinda izihlandlo 20-50, kuxhomekeke ukulungiswa ebonakalayo ekusebenziseni. Phinda kufuneka mijikelo mi-3 kunye ikhefu umzuzu phakathi nganye.

Study Time

Ukuze kufikelelwe kwiziphumo ezinqwenelekayo, kufuneka baziqhelanise rhoqo. Eyona ndlela iyiyo imini uqeqesho njengoko izihlunu ezifunekayo ukubuyisela ixesha.

Oku kubonakaliswa ukuba uqeqesho ekhaya for girls kuzisa iziphumo kakhulu xa kwenziwa ukususela kwiiyure ezili-11 ukuya ku-13 okanye ngokuhlwa iiyure-17 ukuya kwi-19. Kwakhona, kuba uyazi ukuba bazibandakanye phezu isisu ngokupheleleyo.

Izixhobo for ukusebenzisa ekhaya

Kakade ke, ungenza ntoni kwaye wenze ngaphandle izixhobo. Sibaleka umoya omtsha, ukutsiba intambo okanye uphakamisa ibhotile yeplastiki ilothe isanti ukuya umphumo efanayo kwiholo yoqeqesho.

Kumantombazana, uyakwazi ukunikeza ukusebenzisa ngexesha lezemidlalo udidi wehupula olwandisa, weighting - ubunzima ziya ukukhawulezisa inkqubo ukuphumeza isiphumo oyifunayo. Ekhaya Cardio (ezifana "Bike", "Orbitrek" okanye "obuqinileyo naabo ababathandayo") ziya kuba ngumncedi yokwenene-uqeqesho self. ukwandisa umthwalo A dumbbell xa kuyimfuneko.

Ukukhetha umculo

Ukuphucula ukusebenza yengqesho, kufuneka ukuba uqeqesho umculo. Kuba amantombazana lufanelane ingoma ethandwayo mihla, ihlangana. Umculo icwangcisa isantya umthambo, yaye ngenxa yoko, izinga lentliziyo kunye nezinga ngamanqatha otshisayo. Indlela ukukhetha ithoni ekunene? Nazi iingcebiso ezimbalwa:

• uhlobo lomculo kuxhomekeke kudidi lwe noqeqesho;
• rate fanele ku yisiwa, kunye nokwanda kancinane ngamandla;
• phakathi imizila akufunekanga ibe hluleka;
• kokungafunekiyo ukukhetha umculo kwi movie, kunye namazwi - oko inkqonkqoza uqeqesho;
• lwengoma lyrical ilungele kuphela yoga nokuphumla ekupheleni noqeqesho;
• umculo pop icwangcisa ngokupheleleyo isantya ngokunkcunkca nokwenza imisebenzi ongaphandle, kodwa kuyacetyiswa uqeqesho amandla ukukhetha into "nzima".

Kubalulekile ukuba aphefumlelweyo, ngentando ngasekunene endleleni, wancedisa xa imithambo baziqhelanise umculo. Kuba amantombazana kubaluleke ngokukhethekileyo ukukhetha umculo efanelekileyo ngokuchanekileyo.

bazobe inkqubo

Le program yenziwe ngabanye, kuthathelwa ingqalelo imiba eyahlukeneyo. Sinikezela isampulu isicwangciso ukuzilolonga kumabhinqa, eyilelwe ukunciphisa umzimba nomzimba elolonga izihlunu umzimba wonke:

1. Ukubaleka ukubaleka ngaphandle - imizuzu eli-15 (kwiimeko kule ndlu nga kutshintshwa ukunyuka kwi lichotshelwe ephantsi, ukutsiba).
2. Squats - 3 iiseti izihlandlo-20.
3. Ukutsibela - 3 iiseti emlenzeni ngamnye izihlandlo ezili-15.
4. Push off phezu kwepali enqamlezileyo - 3 iiseti izihlandlo ezili-10.
5. imithambo esiswini (iilifti isiqu kunye ngaphandle ukujiwuza, ukusebenzisa i 'ibhayisekile ", iye yandisa imilenze yemeko lisalele, izinqumamisi, static). imisebenzi enjalo kwenziwa ngolu hlobo lulandelayo: milembelele-16, kulandele-3-akhawunti hexe (amaxesha 8) akhawunti-7 (2 umphinda-) kunye static nokugcinwa omzimba lemizuzwana ukuya ku-30.
6. imithambo Ukolula: umzimba iguqukela ecaleni ukusuka kwindawo ehleli phantsi, eguqa ezinyaweni phambili, "ibhabhathane".
7. Buyisela ukuphefumla.

Tips for kwabasaqalayo

Uqeqesho kumantombazana kweli gumbi eyahlukileyo ukuzilolonga ekhaya ukuba ejimini zafumana umqeqeshi ngobuchule kuphela ukwenza le program, kodwa baya kubeka iliso ukuchaneka zokuphunyezwa kwayo. Ngoko ke, ukuze kuphunyezwe iziphumo ekhaya kwindawo yokuqala kufuneka ligcinwe ngenkani yokuthanda kunye nokuzimisela. Phambi kokuba uqeqesho bahlole izakhono zabo kwaye wabeka isiphumo oyifunayo.

Ngokunjalo noqeqesho ukuze isebenze, kufuneka ulandele kunye nesondlo. Limelwe ukuba ahlanganiswe iiprothini, kunye nokusetyenziswa amafutha kunye carbohydrate engenanto kufuneka ukunciphisa.

Kufuneka kuqatshelwe ukuba uqeqesho ekhaya yahluke gqitha ukuba amantombazana ukusuka 'uguqulelo eyindoda ". Ngokuqhelekileyo, sex eyomeleleyo bafuna ukwandisa umthamo rotator cuff, lo gama amanenekazi akuyomfuneko oko kuyo. Kuba namankazana, ekukhethwa ukuba ibe complex equlathe Cardio kunye imithambo ukuze ab kunye kwamathanga.

Thathela ingqalelo izindululo kweli nqaku, uyakwazi ukwenza isicwangciso yakho ixesha elide kwi ukusebenzisa ekhaya kumabhinqa, kwakunye ilungelo lakhe ukuphumeza ukuzuza iziphumo ezinqwenelekayo.