Indlela ukunciphisa umzimba ezinyangeni ezingu-3 10, 15, 20 kg ekhaya?

Spring - isikhathi uma nje badinga ukukhanya okuncane okwengeziwe, evulekile. Bese benza ehlobo, ngokugeza amasudi, obonisa umzimba wonke. Nokho, isikhathi eside kusihlwa ebusika, kanye idili zemikhosi, ngezinye izikhathi bahamba imiphumela engafuneki ngesimo Kilos owengeziwe. Kodwa kanjani ukuba ulahlekelwe isisindo izinyanga 3 ukunikeza umzimba wakho umbono efanele ehlobo?

Befuna iqiniso

Okokuqala, kumelwe sibhekane neqiniso. Okokuqala udinga ukukala isisindo sakho zamanje ichazwa ukuphela, bangaki inzuzo Kilos owengeziwe. Ngaphezu kwalokho, kuhle ukukhumbula, lokho isikhathi weza isisindo. Bese Kwahlaluka ukuthi ungalahlekelwa isisindo ezinyangeni ezingu-3 noma kuzothatha isikhathi esengeziwe?

Kukhona indlela elula kakhulu ekunqumeni isisindo elilungile okwesikhathi Yakha ethile. Uma umuntu lapho eqondisa ithambo olingene noma mncane (ikakhulukazi izihlakala namaqakala, ongaboni kneecaps obucayi), khona-ke kufanele uthathe ukubaluleka ukuphakama kwakhe amayintshi nokukhupha 110. Isibalo kwaphumela kuyoba nesisindo yakhe elikhulu okwesikhathi Yakha inikezwe. Lapho ukubaluleka sibukeke amakhulu adinga otminusovat 105-100. izibalo ezinjengalezi cishe ayalingana kakhulu. Njengomthetho, kancane eyakhelwe abesifazane, sokunquma isisindo sayo eliphezulu ifomula unikezwa, uzilungiselele ukubaluleka nehaba. Kulokhu kungcono cabanga ke njengoba esiphezulu kg kule Yakha.

Kukhethwa amasu

Ukuthi lokho okufanele silwele, kubalulekile ukukhetha indlela. Mayelana nodaba isisindo ukunciphisa kumele wasondela ngokucophelela. Kufanele sithathe okunengqondo uhlelo kwamandla bese udala isheduli ukuqeqeshwa. Izindlela kanjani ukuba anciphise umzimba, izinyanga 3 at 10 kg, abaningi.

Uma kuwumgomo ncamashi sibalo, bese kwesokunxele ukwenza izibalo ezilula. 10 kg kufanele ihlukaniswe nge 3 iphendula mayelana 3-3.5 kg. Lona isisindo okufanele kungaxazululwa ngenyanga. It kuvela, akunzima ngakho. Isigaba 3, 4, cishe kwesonto ngenyanga, kuvela ukuthi ezinsukwini zokugcina ezingu-7, kudingeka ulahlekelwe isisindo nge esingaphansi kilogram. Lokhu kufezwa kalula uma amandla okuvusa abaphathi bayo, 4 ukudla ngosuku futhi ukuphuza okungenani 2 amalitha amanzi ahlanzekile ngosuku. Futhi, okungenani izikhathi ezintathu ngesonto kufanele zabelwe kube yihora umsebenzi. Lokhu kungenziwa ukugijima, ukuhamba uhambo ngesivinini, isikhungo aerobic, ukubhukuda noma ukuqeqeshwa isisindo. Manje kuyacaca ukuthi ukunciphisa umzimba, izinyanga 3 at 10 kg. Inketho ekahle - kuba ukudla okunempilo nokuvivinya umzimba njalo.

Ukudla ngokufanele - isihluthulelo sempumelelo

Abantu abaningi bakholelwa ukuthi isisindo ephansi kungenzeka kuphela ngokudla ekhethekile nemikhankaso kuphela ejimini. Lena Inganekwane evamile kakhulu. Letha isisindo emuva evamile self ngempela ngempela. Ngakho, indlela ukunciphisa umzimba ezinyangeni ezingu-3 kuya ku-10 kg ekhaya? Ngesisekelo ilungelo kwesisindo ukudla okunempilo. Ukudla kufanele basakaza kanje:

- okuyingxenye eyodwa kwezine yenani imfuneko yansuku zonke zokwandisa nokuthuthukisa umsoco kumele kube ingxenye ukudla kwasekuseni;

- kwasemini imayelana ingxenye yesithathu lonke inani ukudla ngelanga futhi isidlo esikhulu;

- bangaphasi kwekota ewela kwesidlo;

- esele isidingo ukwaba phakathi Ungadla.

Umphumela ukudla ezintathu eziyinhloko futhi 1-2 ezengeziwe, zibhekwa njengemikhiqizo eyodwa ephelele. Ukuze izincomo mayelana nendlela ukunciphisa umzimba ezinyangeni ezingu-3 kuya ku-10 kg ekhaya, ungafaka umsebenzi. Kungcono ukukhetha eziyinkimbinkimbi ukuze wonke amaqembu kwemisipha wenze 3-4 izikhathi ngesonto. Le ndlela ngeke nje abangele umzimba isisindo oyifunayo, kodwa futhi firmer, okuyinto ebaluleke for kwesisindo.

Umkhawulo - indlela ukunciphisa umzimba

Indlela ukunciphisa umzimba ezinyangeni ezingu-3 ngo-15 kg ekhaya? Lapha kubalulekile ukuba sinake nje nokudla okunomsoco, kodwa futhi ukwethulwa imikhawulo ukudla. Kuyadingeka ukunciphisa lokucuketfwe fat ukudla washisa, ukugxila ukudla amaprotheni kokubili umsuka yemifino kanye isilwane. Udinga ukuba ayeke amnandi khekhe, kufakwe endaweni yawo izithelo. Itiye, ikhofi kanye nezinye iziphuzo ushukela kumele indiva.

Ukuqeqeshwa kufanele unake okukhethekile, ngoba umzimba kuqedwe umswakama waso ngenxa ukwehla yemisipha.

Ezemidlalo indlela

Indlela ukunciphisa umzimba ezinyangeni ezingu-3 ngo-15 kg ekhaya futhi ababuzwa, isibonelo, nokuwohloka isisu? Le nqubo elula.

Ukuzivocavoca arcade kwenziwa ngosuku, ne ngemaminithi ekucala 20 Ukushisa. Ungakwazi sifinyelele intambo, uhambo, gijima, njll

Okulandelayo udinga ukuya ukuphoqa umzimba. Lokhu kungaba eziyinkimbinkimbi nge dumbbell, barbell noma isisindo ayo. umsebenzi Universal for firmer amaqembu ezinkulu muscle kuyinto wayibhinca. bagxila kufanele inikwe press - okhalweni mncane engakaze kukhanselwe.

Ukuphelelisa ukuqeqeshwa kufanele kube esisuka umzimba. Kuqinisa izicubu nemisipha, ekuvimbeleni ukulimala esikhathini esizayo, futhi wenze umzimba nezimo. Ungakhohlwa mayelana amanzi.

Uma inkinga inkulu ngaphezulu

Labo abaphethwe isisindo okweqile, ngizibuza indlela ukunciphisa umzimba ezinyangeni ezingu-3 kuya ku-20 kg. Yiqiniso, lokhu isisindo esengeziwe - akuyona nje ngenxa yobuhle, kodwa futhi ubuhlungu obungokomzimba. Izizathu ayibekile kungaba nhlobonhlobo. Ngokuvamile, kwenzeka ngenxa iziyaluyalu noma izifo hormone. Kulokhu, kufanele ekuqaleni kudokotela futhi mhlawumbe ibhekane uvivinyo ezidingekayo.

Uma isisindo ngomshini ngenxa yothando okumnandi ke umsebenzi lula. Okokuqala okudingeka ukuyeka ezaholela ukhuluphele. Eziya uhlelo ukudla okunempilo, kufanele ayifakiwe ufulawa, onoshukela, ngibhema ukudla okusemathinini, iziphuzo ezibandayo, utshwala.

Okulandelayo udinga nomkhawulo eyanele yakho yekhofi, abamnyama itiye, irayisi, nokunamanoni, ukhukhamba, uju, amantongomane.

Isimiso esikhulu ukunikezela - ikakhulukazi amaprotheni, ukudla yemifino okune-fibre. Ukunamathela lezi zincomo, ngezinye izikhathi kuvela ukuze kube lula ngempela ukuba ulahlekelwe isisindo. Futhi okubaluleke kakhulu, ongaqhubeki nemiphumela emibi kwezempilo.

Indlela ukunciphisa umzimba ezinyangeni ezingu-3 by 15-20 kg: umsebenzi, imihlahlandlela ngokukhetha uhlelo ezemidlalo

Nge isisindo esikhulu ngokweqile angeke ngokushesha hamba isisindo ukuqeqeshwa. Okokuqala udinga ukunikeza inhliziyo ukuzivumelanisa. Bonisa ngenyanga yokuqala udinga ukukhetha kuphela aerobic. Ngokwesibonelo, kungcono ukuqala uhambo phakathi futhi aphosekile. Ukuqeqesha okunjalo kufanele kwenziwe kuze kube izikhathi 5 ngesonto. Kungaba uhambo emoyeni opholile. Libuye kahle usebenza ukubhukuda, okuyinto, ngaphezu ukuzivocavoca, ethula yomgogodla kunomphumela hydromassage.

Lapho kwehla isisindo ngo-5-7 kg ukuqeqeshwa isisindo kungenziwa axhunyiwe. Kodwa namanje kunomvuzo ukugxila imizwa yabo. Uma inhliziyo kunzima, umkhethe yini umthwalo ngokulinganisela. Uma ukuphefumula lula buya ezivamile, kusho ukuthi umzimba ngaphansi kolawulo.

Amandla ukuqeqesha 3-4 izikhathi ngesonto kungaba kwenziwe. Bona kusebenze izicubu imisipha, okuholela umzimba ngokushesha. Kancane kancane, isisindo lizobuya kokujwayelekile, futhi okubaluleke kakhulu, isikhumba futhi some ngokuhamba kwesikhathi. Ngakho siyatshelwa ukuthi ukunciphisa umzimba ezinyangeni ezingu-3 is ngempumelelo futhi zilungile.

Amanzi - isihluthulelo sibalo amahle impilo

Lapho inqubo kwesisindo akufanele bayakhohlwa isiphuzo njalo. Amanzi ahlanzekile kusiza ukusungula umzimba, ikhuthaza ngokukhishwa kobuthi egazini futhi ukwaneliseka yindlala. Umqulu edingekayo ngelanga, ngokuvamile 2 amalitha, ngaphandle isobho, itiye, ikhofi, njll Ngenkathi hot, kungase kudingeke uketshezi xaxa. inombolo Isiphuzo setha kubaluleke kakhulu, ikakhulukazi esikhathini ukuqeqeshwa. Phela, ke Umzimba ulahlekelwa amanzi amaningi, okuyinto kubalulekile ukubuyisela.

isiphetho

Manje kuyacaca ukuthi ukunciphisa umzimba ezinyangeni ezingu-3. Ukudla okunomsoco, ukuzivocavoca njalo nokuphuza umbuso - kuba isisekelo okwakhelwe kuso kungenzeka ukunciphisa nokusimamisa isisindo sakho ngaphandle kokulahlekelwa zezempilo, kodwa yokufuna umzimba toned futhi ajabule.