Uhlelo lokuqeqeshwa kwama amantombazane ekhaya: isikhathi, ukucindezeleka, isimiso sesifundo somuntu

Ukuze amaphupho amahle, ukwenzela ukungena okuncane kakhulu futhi ekhangayo kuzo zonke intombazane. Kusukela zisencane, siyazi ukuthi ukuphepha kwe-inhlalakahle, ifomu bephilile futhi kufanelekile - ke wumdlalo. Kodwa kuthiwani uma isikhathi sokuvakashela okuhle club akwanele, nomqeqeshi siqu engingeke ngikwazi ukuyikhokhela? Uma usukulungele bahlanganyele self - ukutakula ebhalwe kahle iprogramme for girls ekhaya.

Ezemidlalo - lena ukuphila!

Kukangaki thina uhlangabezana izikhangiso futhi uthembisa izihloko ezifana nalezi: ". unciphise umzimba ngaphandle umzamo" "? Indlela ukunciphisa umzimba imizuzu 10 ngosuku" Noma izimangalo ezinjalo akanakuthenjwa. Amazing ekhaya ngezindlela eziningi kakhulu izinhlelo eziyinkimbinkimbi ukuqina izikhungo. Abesifazane abaningi abazi ukuthi awanelisekile nge ukusebenzisa ehlukile. Kodwa empeleni ngcono imfanelo yakho ekhaya ngangokunokwenzeka. Kodwa uma uvame bahlanganyele ngaphandle uhlelo - umphumela kungenzeka kube khona.

Umthetho wokuqala we umsebenzi: avamile. Yenza uhlelo wena Amazing futhi uyigcine. Zinakekele wedwa akulula ngaso sonke isikhathi, isikhathi ngasinye kuyoba eziningi izizathu ukuhlehlisa noma ayibeke ngesinye isigaba. Kubalulekile ukuthola amandla ashukumisayo afanele, isibonelo, cabanga imigomo yakho futhi silwele ukuyifinyelela. Noma yimuphi iprogramme for girls ekhaya kuhilela ukuguqula yokuphila ngokuvamile. Ukuze zemidlalo ukuba usizo, kudingeka ukhululeke ngokuphelele futhi ubuthongo, izinga nokwehluka ukudla, bayeke imikhuba emibi noma ukunciphisa ukusetshenziswa kotshwala nogwayi.

Ukubaluleka indlela ngamunye

Uhlelo umsebenzi kufanele iyawakha, noma kukhethwe ikhumbula izici ngamunye kanye nemingcele bokuphila ukweshela. Ngaphambi kokukhetha umzimba kufanele enomqondo ukuhlola ukuqina zabo ezingokwenyama, izinga lokuqeqeshwa, futhi ukukhomba umphumela wokugcina. Nquma ukuthi yini ofuna sifinyelele - ukunciphisa umzimba noma ukuthuthukisa jikelele ithoni umzimba, yakha impumuzo kwemisipha. Umthwalo kumele luhambisane ifomu ngokomzimba lapho izitimela. Ngokwesibonelo, umuntu akhuluphale ngokweqile, emitholampilo ayikwazi ngokucijile uqale ugxume ukusebenzisa. Kodwa ngisho noma uzibheka njengomuntu evuthiwe ngokomzimba nokukhuthazela, kufanele uqale nge inombolo okungenani ezinikezwa futhi kancane kancane ukwandisa umthwalo.

Ulahlekelwe isisindo noma sithole imisipha?

Ukuze usebenzise ekhaya for girls alethwe benzuzo, kufanele ufunde kancane ukuqonda anatomy zesifazane. Universal akwenzeki kokubili izinhlelo ubulili ukuqina ngenxa abalulekile umehluko bokuphila. Abesifazane kunzima kakhulu kunamadoda ukufeza impumuzo kwemisipha. Futhi leli qiniso alichaza izimo oluthile kwezintambo zesivikelo sesifuba imisipha kanye nezinhlelo zabo esingokwemvelo ukukhula. Ukuze kuzuzwe imiphumela ebonakalayo, kufanele andise inani ezinikezwa umzimba nge silinganiso omncane. Ngenkathi wesilisa, ngokuphambene, kudinga inombolo ezincane ezinikezwa nge isisindo omkhulu. Ukushiswa fat ngokweqile kunconywa ukukhetha cardio, yoga noma yokuzivocavoca.

Ukuhlelela izibuyekezo zama ukusebenzisa

Isifiso bahlanganyele nsukuzonke kuncomeka, kodwa ayidingekile for ukuqeqeshwa okunzulu. Kahle ukhetho amakilasi izikhathi 3 ngesonto, okungukuthi cishe njalo ngemva kosuku ... Kulokhu, omunye lizilolonga kufanele kuhlale okungenani ihora, okungcono imizuzu 40-60. Uhlelo ejwayelekile ibandakanya elifudumele-up, ingxenye eyinhloko esimisweni kanye ekupheleni - ngokuvamile ngilulekela. Sonke siyazi ukuthi enempilo kuthiwa kugaywe ngcono kakhulu ngaphansi isimiso esiqinile.

Khetha kusengaphambili izinsuku une isikhathi esanele sokuba ukuqeqeshwa. Umbuzo athandwayo kusukela Wabasaqalayo abasubathi: uma ingasiza ukubandakanya ekuseni noma kusihlwa? Namuhla, i-Axiom ukuthi ukuqina ekuseni into engcono kakhulu esikhathini esidlule, futhi abafundisi yesimanje ninikeza waqondisa kuphela imizwa yomuntu. Uma kube mnandi futhi umsebenzi mnandi ngokwengeziwe ntambama noma kusihlwa - musa ukuphika ngokwakho le njabulo.

Uhlelo lokuqeqeshwa kwama amantombazane ekhaya ukuthuthukisa ukulolonga umzimba jikelele

Umthetho osemqoka ezemidlalo for girls - sizofunda kuzomele sifake ukuqeqeshwa amaqembu ahlukene kwemisipha. Sikunikeza uhlelo enemisebenzi ukuthi ziyoba imisipha ithoni. Kumele siqale nge Amazing umlenze. Futhi umsebenzi wethu wokuqala - squats. Ngesinye isikhathi kudingeka ahlale phansi izikhathi ezingu-20. Beginners yanconywa ukwenza 3-4 amasethi. Ngemva kokuphothulwa squats edinga ukuphumula imizuzu embalwa, futhi ungaqala ukwenza lunges. 1 indlela kwenza izikhathi 15 emlenzeni ngamunye, ukuphinda izikhathi 2-3.

Noma yiluphi uhlelo ekhaya ukusebenzisa kwabesifazane zihlanganisa umzimba besisu. Asiqale nge elula - esonta. Yenza kufanele kusuka isikhundla ezithandwa emhlane wakhe, uhlezi izinyawo zakhe kwezinye ifenisha noma ebhentshini Gymnastic. Wabasaqalayo, kutuswa ukwenza 5-6 izikhathi 10 izindlela. umsebenzi Ngempumelelo ngokuba isikhamo sewayini ephansi - phakamisa izinyawo oqondile. Kunconywe ukuqala 5 amasethi 10 ezinikezwa. Ukuze izandla kanye amabhande ehlombe kukhona okungcono umsebenzi pushups. Girls avunyelwe ukuqala kokuzibulala emadolweni akhe, kodwa eziphumelela kakhulu version bendabuko - kusukela phansi. Beginners ngokwanele ukwenza 4 amasethi izikhathi 5.

Uhlelo, okuyinto eyokusiza ukuba ulahlekelwe isisindo

Uzoba umangale, kodwa abangaphelele uzizwe umzimba wakhe cishe wonke amantombazane. Ngaphezu kwakho konke, angaba ngu-90% of the phansi fair. Ekufuneni ukuvumelana ezikhangayo amafomu ngeke akwenze ngaphandle umsebenzi. Hlobo luni iprogramme kuyinto kakhulu ewusizo ukuncipha amantombazane?

Uma umgomo oyinhloko - ukuqeda isisindo okweqile, kunengqondo ukuba kwahlukaniswe ingxenye eyinhloko ukuqeqeshwa ku imithwalo cardio namandla. Kumele siqale nge umsebenzi futhi ukuhamba umzimba - swings ezingalweni zakhe futhi imilenze, deflections futhi nemithambeka umzimba. Amazing evutha fat abesifazane kufanele futhi ufake amandla ukuzivocavoca. Ingabe eziyinkimbinkimbi elula ephelele, njengoba kuchaziwe esigabeni esandulele. Ungakhohlwa kuphela ukunciphisa inani amasethi nobe imphindza.

Ingabe kuyazuzisa ke ukuthi bahlanganyele nsukuzonke?

Njengoba kushiwo ngenhla, ukuqeqeshwa okunzulu akunconyelwe nsuku zonke. Kodwa uma ku "off" kusukela izifundo main une amandla nesifiso, kungani ungazami umsebenzi omncane? umsebenzi Khanyisa nsuku kuzuzisa kakhulu. Ungenza izivivinyo ezincane ekuseni imizuzu 10-15, noma ukuchitha isikhathi njengoba sishaywa umoya isikhathi eside, jogs, ukufinyelela pool. Uma ufuna ukuthuthukisa ukukhuthazela jikelele ngokomzimba futhi sithuthukise sibalo sakho, vele uzame ukuhambisa ngaphezulu. Ungqimba ongakhetha - ukuyeka ikheshi izitebhisi, ukushintsha imoto ngesithuthuthu, futhi ngempelasonto wathumela ngaphandle komuzi noma sishaywe esikhundleni ehlezi ekhaya.

Amacebiso awusizo kulabo abenza ikhaya

Gcina ukudla, hhayi kuphela emini, kodwa futhi maqondana umsebenzi. Ngaphambi umsebenzi is hhayi Kunconywa ukulayisha, kodwa esiswini esingenalutho ukuba bahlanganyele ezimbi. Inketho engcono - ukudla ukudla okulutshwana ukukhanya cishe ihora ngaphambi kokuqala amakilasi. Phakathi Amazing, okuhle ukuphuza, ukulungiselela kusengaphambili ibhodlela namanje amanzi futhi uyigcine Ukugunda ekilasini. It akwenzayo best egumbini kahle umoya noma ngaphandle sezulu efudumele.

Phakathi umsebenzi ulandele umoya welulele imisipha. Futhi khumbula into esemqoka - yiluphi uhlelo umsebenzi kwabesifazane ekhaya kufanele ziqale futhi mnandi. Uma wenza kanjalo nje ngokusebenzisa amandla, zama ukuthola umzimba ezintsha uphinde uthole injabulo ukuqeqeshwa. Khumbula kancane kancane (eyodwa njalo emavikini 1-2) noma ukwandisa isibalo amasethi ezinikezwa. Futhi ngokushesha uyobe umangale ngemiphumela.