Indlela bahlanganyele ukuzivocavoca? iprogramme ejimini

Sekuwumkhuba akhathalele impilo nobuhle umzimba wakho. Isibalo izivakashi belilokhu landa kancane kancane zokuzivocavoca. Uma futhi unquma ukuya e ezemidlalo, ngalesosikhathi you azi kanjani ukuthi bahlanganyele ngokufanele kulesi zokuzivocavoca. Ngokuyinhloko kuwufanele ukunaka kukhethwa hholo zokuqeqesha, ikakhulukazi ku-kwekhono umqeqeshi. Phela, kuphela uchwepheshe kuzokusiza ukhethe izivivinyo futhi imishini, ilungelo ngawe, ibe yisibambiso ukuba isikhathi esichithwe ngempumelelo. Futhi khumbula, ejimini ezinhle - akusiwona ikhava entsha namanzi mahhala. Into esemqoka kuleli cala - ikhono ukufeza umphumela oyifunayo. Egumbini ezinhle kufanele kube isethi ephelele simulators eyisisekelo (kuhlanganise compaction), ebhentshini ngoba ebhentshini cindezela, barbell nge dumbbells, a Ukukhetha enkulu izibambo futhi isandla izinsimbi kanye nezibuko.

Uma igumbi kuyakhethwa umsebenzi, kubalulekile ukuba sicabangele izingubo ukuqeqeshwa. Lapha, imfuneko ukuthi izingubo azikuncishi ukunyakaza. Uma sikhuluma Indwangu, gwema zokwenziwa ukuthi kubi esiwuhogelayo kanye inomphumela omubi phezu kwesikhumba. Kungcono ukuthenga izicathulo ezikhethekile, kodwa uma lokhu kungeke kwenzeke, khona-ke bayeke kwi Izicathulo ne-bandwidth ezinhle.

Ikakhulukazi imisipha zomzimba

Ukuze uqonde ukuthi ukuzibandakanya kahle e ukuzivocavoca, khumbula ukuthi imisipha iqembu siqukethe imicu kancane futhi okusheshayo. Eyokuqala obangela ukuwohloka kwamafutha, lona wamuva - I-glucose abatholako. Inombolo futhi ingxenye imisipha Imicu yotshani okufanayo futhi akashintshi kukho konke ukuphila. Uhlelo eliphumelelayo ejimini zihlanganisa umsebenzi, lapho kukhishwa ngalo imisipha kuzoba ukungezwani njalo. Lapho senza umsebenzi, imisipha Imicu yotshani zinwetshwe futhi overstrain. Imisipha ngaphezulu siyovivinywa, le micu luyokhula ngokushesha.

Indlela bahlanganyele ukuzivocavoca

Noma yimuphi Amazing kufanele ngaso sonke isikhathi uqale nge elifudumele-up, ezifana ukugijima - kuhle kulungele kwemisipha balungiselelwe nezifundo. Udinga ukusebenzisa imizuzu 5-7. Qiniseka ukukhumbula lo mthetho, uma kungenjalo isengozini umonakalo empilweni yabo. Ngemva run okufutshane treadmill, ungakwazi enze esisuka umzimba. Ziyakwazi ephelele ngokuqedela Amazing yakho.

Isakhiwo main Wabasaqalayo

Okokuqala kungcono ukugxila isethi eziyisisekelo umzimba ukunquma ukufaneleka kwakho ngokomzimba. Ngesisekelo ohlelweni Wabasaqalayo kukhona uprazheniya nge 'nensimbi'. Ngakho, kufanele ulungiselele imisipha yakho imithwalo eyingozi.

Ngemva kwamasonto amabili, lo mqeqeshi kufanele akutshele kanjani ukwenza e ukuzivocavoca emhlabeni Inhloso ukuvakashelwa. Uma uvakashela ejimini ukuze ngizigcine ngiwumqemane, wena ziyoyizwa iqoqo umzimba ukuze ulungise sibalo - kuhluke ngokuphelele. Kuyaphawuleka ukuthi eziyinkimbinkimbi ezifana Kufanele kukhethwe ngamunye Igumbi isivakashi ngasinye. iprogramme ku ukuzivocavoca ngoba amadoda kungase kusekelwe ekusebenziseni Powerlifting futhi sawo esiningi. Umehluko kulezi zinhlelo wukuthi sawo esiningi umzimba ezihilela kokwenza amasethi amaningi kanye isisindo namandla ephakamisa - a ukuphakamisa izinsimbi ezisinda kakhulu esincane isikhathi.

Uhlelo ukuqeqeshwa

Ukuze uhlelo ukuqeqeshwa ejimini kwaphumelela kakhulu, kudingeka unqume ukuthi zokuvivinya umzimba ku amaqembu ehlukene kwemisipha. Amakilasi Wabasaqalayo ngokuvamile zihlanganisa umzimba eziyisisekelo ezinesisindo khulula: push-ups, squats, imilenze ephakamisa, esifubeni, umlenze ukucindezela, saliphosa emthambekeni, deadlift, izintambo, zinyakaze ngoba biceps, isandiso biceps. Ngaphezu kwalokho, isimiso ejimini Wabasaqalayo kuhlanganisa umzimba zifezeke imilenze emuva.

Ukuzivocavoca ezinesisindo khulula noma simulators ezahlukene ukuvumela zifezeke amaqembu athile kwemisipha. Ngaphezu kwalokho, lezi zigaba zisetshenziselwa shintsha noma ukuqeda umthelela umthwalo phezu ingalo olimele.

izimiso eziyisisekelo futhi imithetho ukuqeqeshwa ehholo

Ukuze uhlelo ukuqeqeshwa ejimini yakusiza ukuba alwe isisindo okweqile futhi ulungise ukuma, odinga ukukwazi ezinye zezimiso kanye nemithetho umzimba uphephile futhi inenzuzo. Ngaphambi ukuqeqeshwa okufanele ngaso sonke isikhathi hlola ukuthi umthwalo eqondiswa kahle ukulawula ukuzinza kanye nobuqotho Simulator ikhebula. Futhi, kudingeka silandele imithetho ethile ngokuhamba umsebenzi: ukuba zithule, ukuhlanza ngemva imishini ezemidlalo, hhayi ukuthi siphakamise ezisinda kakhulu futhi ningakwenqabi inetha ukuphepha.

Isikhathi, umfutho kanye ukulandelana

umsebenzi Lungile ejimini okusekelwe ezimisweni ezintathu: isikhathi, umfutho kanye ukulandelana umzimba. Udinga ukuba aqale ukuzilolonga ekutadisheni imisipha emikhulu bese bathathwa ezincane. Ngokucacile, kufanele uqale nabezindaba, uya kwenaba ukhalo, emuva, esifubeni, Delta, triceps, biceps, lamathole ngemilenze. Kulokhu, uma ufuna ukumpompa imisipha ethize, bese udinga ukuqala naye. Inomthelela yi futhi inani izindlela kuqediwe. Okungenani okudingeka uyenze ezintathu, futhi ubhekwa lemali kahle 4-5 amasethi. Kulabo nje isiqala ukuya ejimini, singakwazi ukuncoma ukwenza ekuqaleni ukufunda kwawo wonke amaqembu kwemisipha, kanye imizuzu okungenani eyishumi ngamunye. With ndlela okungaguquki nesigamu ungasebenza zonke izicubu.

Isikhathi kanye ukushuba ukusebenzisa kwakho njengomuntu kunomthelela oqonde ngqo yi. Ngokwesibonelo, ukuqina aerobic, esibonakala by umfutho ongaphakeme, kungaba isikhathi eside ngokwanele, kodwa amandla is hhayi Kunconywa ukuba bahlanganyele ukuqina ihora nesigamu. Kaningi Wabasaqalayo bacabanga ukuthi kwaba yilapho umkhuba, kulapho evelele uyoba yini umphumela. Kodwa empeleni umthwalo ngokweqile kuholela ukukhathala, okuyinto isikhathi eside Uzokulahla aphume ohlelweni. Layisha nobude amaseshini incike isisindo yokusebenza, Umqeqeshi abakhethiwe zohlelo, ijubane izivivinyo futhi ukuphumula phakathi amasethi.

Indlela ukukhetha isisindo esifanele

Isisindo kumele kukhethwe ukuze ungakwazi ukwenza inombolo oyifunayo ezinikezwa esethini ngayinye. Ngokuba ukuthuthukiswa amandla udinga ukukhetha umthwalo lapho ukwazi ukwenza 2-7 rep ekuthuthukiseni mass - umthwalo 8-12 rep, Ukudla nempumuzo cwaningo - umthwalo, lapho abangaphezu kuka-12 ezinikezwa. Amandla umsebenzi kufanele mawabe alinganiselayo, ukuphumula kumele singeqi imizuzwana 40-60. Kulokhu kwanele ukubuyisela ukushaya kwenhliziyo, futhi aphumule isikhathi eside kungekho emkhatsini izivivinyo nengxenye 'Ukupholisa "imisipha, futhi ngenxa ukuchayeka kubo sinciphile.

imishini umsebenzi

Kusukela ngokunemba amandla akuyona kuphela umphumela ukuqeqeshwa, kodwa futhi nokuphepha yayo. Isikhathi esining impela abasubathi abasha ngephutha sikholelwe ukuthi umphumela esiphezulu kubalulekile ukuthatha okuningi isisindo bese usebenzisa ezihlukahlukene imishini ukuqina. Kodwa empeleni, ukusebenza ukuqeqeshwa ngokuyinhloko kuthinta isifundo izinhlelo kanye nemishini umsebenzi.

Ngokwesibonelo, uma akulungile ukwenza squats ke kakhulu ungangenile opha okhalweni, futhi neze - ona yomgogodla. Yini okunye okufanele ucabangela ngokuvakashela ejimini? Ngoba abantu, kubalulekile ukwazi imithetho jikelele esebenza zonke izivivinyo ezinesisindo. Lowo eyinhloko ukunakekela esigabeni omubi ukunyakaza, ukuthi, lokhu isigaba Kwenziwa kancane kunalokho omuhle. Ake sithi, lapho enza cindezela ebhentshini kuyadingeka ukuze ngomoya ophansi siphakamise ibha ke kancane ukwehlisa esifubeni.

Kanjani ukwakha uhlelo lokuqeqesha ehholo

Umuntu ngamunye idatha ngokomzimba ngamunye. It is hhayi njalo ukuqina engokomzimba kunqunywa ubudala. Kukhona umzimba abasha ababuthakathaka, futhi kukhona umuntu omdala futhi enamandla, futhi okuphambene nalokho. Ngakho-ke, ukukhetha ejimini nge Umqeqeshi - ikhambi ephelele. Uchwepheshe khetha ukuqeqeshwa uhlobo lwakho lwemithi esekelwe, okokuqala kunakho konke, ukuqina sakho somzimba futhi kuphela ke - ubudala bakho.

Kunzima kakhulu ukwenza uhlelo lwabo, bengazi ukuthi umuntu egumbini. Nokho, zikhona imithetho elula lwezinhlelo Wabasaqalayo. Ukuqeqeshwa kufanele kuqale gaphambi - i ibhayisikili umsebenzi noma treadmill. Ngoba kwanele imizuzu 7-8. Phakathi ukuqeqeshwa eyodwa okudingeka usebenzele zonke amaqembu kwemisipha. Ukuvivinya ngayinye kufanele kube ubuncane izindlela ezine, futhi ezinikezwa okungenani eziyisishiyagalombili esethini ngayinye. Phumula phakathi amasethi - akukho kuka ngomzuzu owodwa. Kufanele kube 20-25 izindlela. Uma ekupheleni ukuqeqeshwa ku simulators kwamandla kusadingeka amandla, ungakwazi ukuqedela umsebenzi ngebhayisikili emile noma treadmill wasinikeza imizuzu 12 kuya ku-45.

uzotshala yensimbi

Ukuqeqeshwa eziyinkimbinkimbi ukuze imisipha oscillation yakhiwa izindlela ezine noma ezinhlanu, ngasinye 8-12 umzimba. Ikakhulukazi wahlanganyela katsatfu ngeliviki, okusho ngosuku. Injongo eyinhloko yawo ukuqeqeshwa - umthwalo esiphezulu imisipha ngabanye kunokuba esitho noma umzimba iyonke. Kulokhu, ukukhula okusheshayo kwemisipha Imicu yotshani inikezwe. Uhlelo ukuqeqeshwa kufanele zishintshwe ukuze imisipha bengakwamukeli, kufanele ngaso sonke isikhathi kube hypertonia. Lokhu ingatholakala uma indlela yokugcina, ukwenza izivivinyo njengoba izikhathi eziningi, bangaki aba namandla. Imisipha ukuthi usebenza ngokusebenzisa, kufanele ubone umuzwa esivuthayo.

I amaphutha njalo kakhulu ejimini

Abaningi bayaqiniseka ukuthi kubalulekile ukuba ubambelela eyodwa nsuku zonke futhi esimisweni esifanayo ukuqeqeshwa, kodwa empeleni imisipha kudingeka isikhathi sokusukuma futhi baphumule. izifundo Daily ungayeki kungenzeka ukuba alulame imisipha, okusho ukuthi abasoze athole amandla futhi ithoni ngaphezulu.

Izivakashi ukuzivocavoca ngokuvamile esekhala ngobuthakathaka Ukunganaki emzimbeni. isimo esinjalo kukhombisa yokuntuleka kokudla emzimbeni okuyinto eza kanye negazi. Wena isidingo ukwanda ukugeleza kwegazi, futhi uyolikhohlwa ngalobu buthakathaka futhi Ukunganaki. Indlela ephumelela kunazo ukuze kusheshiswe ukugeleza kwegazi emzimbeni kubhekwa umsebenzi okukhulu. Ngalo mqondo, ofanele kakhulu yiwona amakilasi nge rate pulse 140 amabhithi okungenani amahora amathathu ngeviki. Lokhu umthwalo kwanele wonke umzimba uthola ukudla okunomsoco. With flabby umzimba imodi Amazing enjalo kuzothatha izinyanga ezimbalwa kuphela. Ngaphezu kwalokho, ngokushesha nje lapho ukuqeqeshwa iyoba njalo futhi njalo, isimo isikhumba ezivamile kuyothuthuka kakhulu.

Kudingeka nokuba baqonde ukuthi abanye noma yiziphi izinguquko cardio abalulekile awutholakali. Yiqiniso, wena ukuqeda Kilos owengeziwe, kodwa ukuthi uyoba yini umphumela? ukuqeqeshwa amandla kuphela ingafinyelela impumuzo oyifunayo, futhi ukuthenga Imininingwane i ukubukeka ekhangayo.

Kuyaphawuleka ukubaluleka replenishment imithombo yamanzi emzimbeni. Phakathi umsebenzi thina ujuluke futhi uma ungenawo uphuze amanzi, khona-ke ukukhathala kuyofika ekuqaleni. Ngaphezu kwalokho, amanzi kusiza ukususa ubuthi, lisiza ekulondolozeni amalunga omzimba abe nempilo, ngesivinini umzimba, ukuvimbela yokufikelwa nesiyezi.

umsoco ofanele

Isisindo Uhlelo ukulahleka ejimini ihlanganisa nokuqeqeshwa hhayi kuphela, kodwa futhi ekudleni esifanele. Kodwa ngisho noma injongo ezemidlalo - hhayi isisindo ukulahlekelwa, kumele umsoco namanje okuphelele nokunomsoco, ukuze umzimba uthola amandla adingekayo ukwakha yemisipha. Ngesikhathi esifanayo zithobele Ukudla is hhayi Kunconywa, njengoba ukwehla ukudla ngokuvamile kuholela amaprotheni esivuthayo. Amaphrotheni ukuntula, esikhundleni salokho, kuholela esisuka, Ukuwohloka muscle ukwehla isikhumba kuyaqina. Ekudleni nsuku zonke nomsubathi kufanele kube amaprotheni samanje kanye carbohydrate. Kuyasiza ukudla inyama ebomvu, okusanhlamvu (irayisi, nokunye okufana nokolweni kanye oats), izinhlanzi, amantongomane, izithelo kanye noju. Kodwa on the izimpahla wabhaka, soda uphuzo oludakayo kungcono ukukhohlwa ngokuphelele.

Ngemva isisindo ukuqeqeshwa kungcono udle amaprotheni ukudla. Ngokwesibonelo, ngemuva Amazing kusihlwa ehholo eyodla kukhona imifino kakhulu futhi inkukhu webele. Lokho kudla akugcini nje esivuthayo fat, kodwa futhi kulondolozwe imisipha kuyaqina.

Njengomthetho, ejimini ngoba abesifazane - kungenye yezindlela ukunciphisa umzimba. Ngakho-ke, izinsuku ukuqeqeshwa Kunconywa ukuba kukhawulwe ukudla okunamafutha okuvela ezilwaneni, ngaphandle kusukela ekudleni okunamafutha, okunosawoti nokudla okunongwe kakhulu. Ngakho-ke, ukuze kuzuzwe imiphumela oyifunayo udinga ukuhlanganisa ukuzivocavoca engcono yesidlo efanele okunomsoco.