Amazing ekhaya ngoba amantombazane: indlela yokwenza uhlelo bese ukhetha umculo

abesifazane Modern ziya ngokuya esifushane ukuvakashela ejimini. Yebo, futhi kumnandi akuyona ezishibhile - okubhaliselwe a imfashini okuhle club. Indlela ukugcina impilo kanye nentsha, ukuhlala ezikhangayo? Ungakwazi babonise bebodwa. Ukuze ufunde indlela ziphekwe ngendlela efanele futhi baqhuba ukuqeqeshwa ekhaya for girls, kuzoxoxwa ngakho impahla yethu.

Izici ekhaya izivivinyo

Nenhlangano efanele ngokomzimba ukuqeqeshwa ekhaya kungaletha umusa esingaphansi okhokhelwayo. Kodwa lokhu kuzodinga eziningi umzamo ukwenza.

Isinyathelo sokuqala ukuhlola isimo sempilo yabo. Kunconywa ukuba ibhekane kokuxilongwa emtholampilo. Kusukela ngo izifo ezithize, kukhona contraindications ezihlukahlukene umzimba. Lapho kokuhileleka kunoma yiluphi ezikhethekile labasubathi lucwaningo udokotela wokuhlola ezifana ezemidlalo Umqeqeshi ucosha umzimba emiphumeleni etholwe.

Ngokuvamile Amazing ekhaya engalethi imiphumela oyifunayo. Kungani lokhu kwakwenzeka? Ngokuvamile, isizathu itholakala lokuthi ukuthi izinguquko sibalo kungabonwa ngesikhathi esisodwa. Leli qiniso kunciphisa kakhulu ugqozi, futhi lokhu, esikhundleni salokho, kuholela ukushayisana amakilasi kokuqhuba, ukunciphisa izinga yabo.

Kufanele kuphawulwe ukuthi abesifazane ngesikhathi ekhaya ukusebenzisa ngokuvamile zibekwe force okugcwele noma ngokungafanele ukwenza ukunyakaza, kuyilapho club imfanelo efuna ukuphuca Umqeqeshi uqaphe ekukhishweni uzivivinye. Ngakho-ke, ukuzivocavoca ekhaya, ungasebenzisa amavidiyo ukuqeqeshwa lochwepheshe.

Izinzuzo ukuqeqeshwa ekhaya

Ngokungangabazeki, ukuqeqesha ekhaya for girls kunezinzuzo zako:

1. Ukonga imali.
2. Amakilasi aphethwe nganoma yisiphi isikhathi.
3. Nsuku zonke, ungakwazi ukushintsha uhlobo ukuqeqeshwa, isiqondiso.
4. Umculo akhethiwe ngamunye at intando kanye nemizwelo.
5. Zibandakanye ngasiphi izingubo ukhululekile bengabheki ngokubukeka kwabo.
6. Uhlelo senziwa ngamunye.

Injongo yokuqeqeshwa

It isinqumo ukuqeqesha ekhaya - lapho uqala? Okokuqala, kufanele elivunyelwa ukuhlola izimfanelo ezinhle nobuthakathaka babantu izibalo, ukunquma "phambi umsebenzi". Kubalulekile kuhlela umgomo emfushane ezingaba ngempela ngiqaphele. Kuyaqondakala ukuthi ufuna futhi ulahlekelwe isisindo, futhi cindezela ukumpompa, bese qinisa esifubeni, futhi kuyinto efiselekayo ngqo kusasa ... Kodwa sidinga Izinjongo ecacile futhi ngenjongo iya kubo. Ngokwesibonelo, umgomo oyinhloko yale - ukunciphisa umzimba by 2 kg futhi ukwandisa ezindaweni ezithile emzimbeni noma zidinga umthwalo iyunifomu phezu kwayo yonke indikimba ukuze sithuthukise imisipha ithoni, ukuthuthukiswa ukukhuthazela, njll Uhlelo Ngenxa yalokho-ke ihlanganiswe okuhloswe ngaso ekuxazululeni le nkinga ...

uhlobo ukuqeqeshwa

Kuye ngalokho umsebenzi, ukhethe uhlobo umsebenzi. Isibonelo, uma udinga ukuqeqeshwa elisetshenziselwa ukunciphisa umzimba, amantombazane ukulingana cardio (ukugijima, ukweqa intambo) kanye umzimba for amaqembu kwemisipha ezahlukene isisindo ongaphakeme kodwa umfutho high.

Kodwa ukwandisa imisipha ukukhuthazela ukuthuthukiswa kufanele sinake umthwalo amandla.

Ngempumelelo ukuqeqeshwa amakilasi isiyingi ukuba ucindezele. Emantombazaneni amaKristu anjalo anomusa lokuzivivinya ekhaya ofanele kakhulu.

Circuit Training - inketho ngempumelelo ukunciphisa umzimba ekhaya

Okubizwa ngokuthi ukuqeqeshwa wesifunda ngokushesha kuyanda. Njengoba lokhu eziyinkimbinkimbi kuhlanganisa umzimba amaqembu ahlukene kwemisipha. Ngaphezu kwalokho, ngempumelelo futhi ngokushesha burns mass amafutha ngenxa yokuthi isisindo ukukhanya isetshenziswa uma lenza ephezulu umfutho ukunyakaza. Futhi lowo msebenzi kuthatha imizuzu 20-30 kuphela.

Kangakanani ukuqeqeshwa okunjalo ekhaya ngoba amantombazane? It kwakha iqoqo 10-15 umzimba ku amaqembu ehlukene kwemisipha. Basuke eyenziwa ngesivinini, kusukela elula kuya inkinga kancane kancane. Isibalo eziphindaphindiwe izikhathi 20-50, kuncike ukulungiselela ezingokomzimba obonisa. Phinda kwakudingeka 3 imizuliswano nge break ngomzuzu phakathi ngamunye.

Isikhathi Sokutadisha

Ukuze kuzuzwe imiphumela oyifunayo, udinga ukuqhuba njalo. Inketho engcono kakhulu ngokusebenzisa ukuqeqeshwa suku njengoba izicubu edingekayo ukubuyisela isikhathi.

It is wafakazela ukuthi ukuqeqeshwa ekhaya for girls kuletha imiphumela engcono uma kwenziwe kusukela amahora 11 kuya 13 noma kusihlwa kusukela amahora 17 kuya 19. Futhi, qaphela ukuthi awukwazi zenziwe ku usuthi.

Izinsiza kusebenza ekhaya ukusebenzisa

Yiqiniso, ungenza wenze ngaphandle impahla. Ukugijima emoyeni opholile, ukweqa intambo noma uphakamisa amabhodlela epulasitiki egcwele isihlabathi asihole umphumela efanayo ehholo ukuqeqeshwa.

Emantombazaneni, ongakunika zisebenzisa ngesikhathi ikilasi ezemidlalo ayindilinga olwandisa, sisindvo - isisindo esengeziwe ukuphuthumisa inqubo ekufezeni elamukelekile. Ikhaya cardio (njengokuthi "Hamba" "Orbitrek" noma "treadmill") kuyoba umsizi yangempela self-ukuqeqeshwa. A dumbbell ukwandisa umthwalo uma kunesidingo.

Ukukhetha umculo

Ukuze uthuthukise ukusebenza kahle umsebenzi, kudingeka ukuba athole ukuqeqeshwa umculo. Emantombazaneni ivumelane amathrekhi yesimanje ethandwa, Ihlangana. Umculo usetha ijubane umsebenzi, ngakho-ke, kwenhliziyo izinga fat esivuthayo. Indlela ukukhetha ithoni efanele? Nazi izincomo ezimbalwa:

• ukukhetha umculo lincike ohlotsheni ukuqeqeshwa;
• Izinga kufanele kube edlubhe, nge ukwenyuka kancane ukushuba;
• phakathi amathrekhi akufanele kube zikhawu;
• engathandeki ukukhetha umculo kusukela movie, ngala mazwi - ke sidilize ukuqeqeshwa;
• Ihubo lyrical kufanelekile kuphela yoga nokungcebeleka ekupheleni ukuqeqeshwa;
• pop usetha kahle ijubane ngoba ukugijima futhi imisebenzi yangaphandle, kodwa ukuqeqeshwa amandla Kunconywa ukuba ngikhethe uhlobo lomsebenzi "nzima".

Kubalulekile ukuthi liphefumulelwe ngezifiso, endleleni kwesokudla, wasiza umzimba ukuzijayeza umculo. Emantombazaneni kubaluleke ngokukhethekile ukuba ukhethe umculo ofanelekayo kahle.

bahlelekela uhlelo

Uhlelo iyakhiwa ngamunye, ecabangela izici ezihlukahlukene. Sinikeza isampula Amazing uhlelo kwabesifazane, eyenzelwe kwesisindo nomzimba toning imisipha wonke umzimba:

1. Ukugijima ukugijima ngaphandle - imizuzu engu-15 (ngo-nemibandela efulethini ungayithola enye kuyanda at kwebhentshi ongaphakeme, jumping).
2. Squats - 3 amasethi izikhathi ezingu-20.
3. Lunges - 3 amasethi emlenzeni ngamunye izikhathi 15.
4. Push off oluvundlile - 3 amasethi izikhathi 10.
5. umzimba besisu (isiqu ngamakheshi futhi ngaphandle ukusonta, ebonisa "ibhayisikili", yanjalo ukwehlisa imilenze isikhundla lisalele, kuphumula static). umzimba enje yenziwe kanje: 16 ezinikezwa, kulandele 3 akhawunti Wobble (izikhathi 8) 7 akhawunti (izikhathi 2) futhi static isikhundla umzimba nokugcinwa imizuzwana-30.
6. Welulekela Ukuzivocavoca: umzimba iphendukela ohlangothini kusuka isikhundla ohlezi phansi, eguqa ezinyaweni phambili, "butterfly".
7. Buyisela ukuphefumula.

Amathiphu Wabasaqalayo

Ukuqeqeshwa amantombazane egumbini lihlukile umzimba ekhaya ukuthi umqeqeshi ejimini wazibonela ngokuphumelelayo hhayi kuphela ukwenza uhlelo, kodwa ngeke futhi ukuqapha ngokunemba ekwenzeni lokho okuhleliwe. Ngakho-ke, ukuze kuzuzwe imiphumela ekhaya kwasekuqaleni kufanele agodliwe by force yentando nokuzimisela. Ngaphambi ukuqeqeshwa ukuhlola amakhono abo bese usetha elamukelekile.

Kanye nokuqeqeshwa ukuze sibe abafundisi abaphumelelayo, kudingeka silandele kanye nokudla. It has ukuba ahlanganiswe amaphrotheni, ukusetshenziswa amafutha kanye carbohydrate ezingenalutho kudingeka ukunciphisa.

Kufanele kuqashelwe ukuthi ukuqeqeshwa ekhaya ihlukile kakhulu amantombazane kusukela "version wesilisa". Ngokuvamile, ubulili namandla ufuna ukwandisa ivolumu rotator cuff, kuyilapho abesifazane akadingi-ke. Ukuze abesifazane, mhlawumbe a eziyinkimbinkimbi ehlanganisa cardio kanye umzimba for ABS namathanga.

Ikhumbula izincomo kulesi sihloko, ungakha uhlelo lakho siqu isikhathi eside ekhaya ukusebenzisa kwabesifazane, kanye nelungelo lakhe lokuphendula noma liqalise futhi kuzuzwe imiphumela oyifunayo.