Uhlelo olubanzi lokuqeqesha e-gym for intombazane

Abantu abaningi baqala ukuqaphela ukuthi indlela yokuphila enempilo futhi, ngenxa yalokho, umzimba omuhle - awudingeki kuphela, omuhle, kodwa futhi uyamfashisa kakhulu. Kungase kube nezinketho eziningana: ukuzihlola ngokwakho ekhaya, ukuya echibini noma ukudansa, imidlalo yezemidlalo noma izinhlelo zokungcebeleka (njenge-yoga noma i-pilates). Noma i-gym classic. Mhlawumbe, yilokho okugcina okusiza esheshayo ukufinyelela ifomu elifunayo. Iqiniso liwukuthi ukuqina ngokwemvelo kunezinhlelo eziningi ezihloswe ekuthuthukiseni inhlalakahle, okwenza umzimba ube ngendlela efisa, kodwa le nqubo ivame ukudelela nokuningi. I-gym iyinethonya elibhekiswe kuzo zonke izindawo ezifunayo, ngakho-ke umphumela utholakala ngokushesha. Kodwa akubona wonke umuntu owazi ukuthi uzoqala kuphi noma ukuthi uzoqala kuphi, isibonelo: luhlobo luni lohlelo lokuqeqesha e-gym for the girl oluzophumelela kakhulu. Futhi-ke, awukwazi ukuqhubeka ngokuphathelene nenkolelo-mkhuba esekuzivocavoca intombazanyana izoba ngokushesha isigijimi sokuphefumula, esinjengesizwe. Kuyinto engenakwenzeka ngokomzimba nje.

Ngakho-ke, okokuqala udinga ukunquma: yini oyifunayo ngempela kusuka emakilasini? Udinga ukulahlekelwa isisindo noma, ngokuphambene, uthenge ivolumu? Ingabe uthanda imisipha emihle noma udinga amandla omzimba? Ukhethile? Manje khetha okukhangayo kakhulu kusuka ekuzivocavoca kwakho kokubuka futhi uthenge izingubo. Akudingekile ukuthenga izingubo zobulili, ngoba udinga ukuzibandakanya, kunokuba uzijabulise abantu. Ngendlela, ama-kilogram wezimonyo ehholo nawo akwenzeki neze. Into esemqoka - i-trousers noma i-leggings evamile noma i-T-shirt efanelekayo noma i-T-shirt (ukuze ungawa ekhaleni lakho emithambekeni). Kungaba kuhle ukuthatha ithawula namanzi (uphuze njalo ngemizuzu engu-15, noma ungaphuzi nhlobo).

Ngakho, uhlelo lokuqeqesha e-gym for intombazane. Njalo futhi kunoma yikuphi ukuqala kuqala ngokushisa-up and cardio-loading. Kungaba isitebhisi, i-ellipse, i-stepper, egijima noma ehamba lapho. Incazelo yalezi zivivinyo ishisa imisipha futhi iqinisa imisipha yenhliziyo, yandisa ukukhuthazela kwayo. Yiqiniso, inani eliningi lama-khalori liyashiswa. Kwanele ukufudumala imizuzu engu-25-30, uma uthanda, ungaletha isikhathi emaminithi angu-40. Ngaphezu kwalokho, noma yiluphi uhlelo lokuqeqesha ekuzivocavoca (okufaka isisindo kufaka phakathi) lubandakanya izivivinyo zamajoyina: ukujikeleza okuyingqayizivele, imigwaqo, ukugoba.

Manje, manje uhlelo langempela lokuqeqesha ejimini. Ukuzichitha kangcono kathathu ngeviki, ukuze imisipha ibe nesikhathi sokubuyiselwa. Futhi isikhathi ngasinye kungcono ukusebenza emaqenjini ahlukene e-muscle (umshini uhlukile, ungakunakekelwa ngaso sonke isikhathi). Uhlelo lokuqeqeshwa lwama-classic ekwenzeni i-gym for the girl libukeka kanje: ngosuku lokuqala, imilenze, amahlombe kanye nabezindaba basebenza (imilenze iphakanyisiwe, ukuhlaselwa kunzima kakhulu, ukuphakamisa izimbongolo kuya emaceleni okuqondisa phambili, ohlangothini nokuphindaphinda kwabo emthambekeni, ukuphakamisa i-trunk phansi, Ukuphakamisa imilenze, ukuphazamisa), ngosuku lwesibili, i-triceps, emuva futhi futhi, ucindezela (ukudonsa okhalweni, ngemuva kwekhanda, ezandleni eziqondile, ukwandiswa kwezandla ngemuva kwekhanda ngama-dumbbells, ama-push-ups, i-birch ne-twisting), nangesithathu Usuku, isifuba, i-biceps bese ucindezela (isando, ukuphakama kwe-ha Futhi ibha ngqo, i-butterfly, umshicileli ovela esifubeni sezingqungquthela kanye nebhasi, ukuphakama esihlalweni sobuRoma, ukuphakamisa imilenze endaweni ejwayelekile). Zonke izivivinyo kufanele zenziwe ngezindlela ezintathu izikhathi ezingu-10-20. Ukuhlukahluka kokuzivocavoca okuhlukahlukene kungakhethwa ngokuzimela, kube nzima ukwenza umsebenzi.

Into okumele uyikhumbule mayelana (noma yikuphi uhlelo lokuqeqesha ejimini lezintombi engazange likhethwe) - yilokho ongeke uthathe isisindo esiningi kakhulu. Ngakho ungakwazi ukuphula imisipha nokulimala. Kungcono ukuthatha isisindo esincane, kepha ukwenza okuphindaphindiwe, ngakho-ke inzuzo, futhi ukusebenza kuzokwandisa. Futhi-ke, emva kokuzivocavoca udinga ukuchitha imizuzu eyishumi nanhlanu ye-cardio-loading ukuze ubuyisele umzimba. Lokhu kuphinda kugijima, kuhamba. Ngakho-ke, ukuphikelela kanye nokuphishekela okuvamile kuzoletha umphumela oyifunayo.