Bonisa i-cindezela bese ezinqeni: indlela yokufinyelela ukuphelela

umzimba ophelele - kungcono ithuba abonise abantu nezikhulu ubuhle bayo hhayi kuphela. Sisu Flat, izibunu ngokuqinile - yinto yokuziqhenya ngayo. Kodwa hhayi kuphela ngoba abanikazi (nabanikazi) a sibalo enhle uphelezela ukubukwa nomdlandla wobulili obuhlukile. Hhayi ngoba kuyinto inkomba omuhle kakhulu wokuqeqesha kanye nezempilo.

izifundo zokusebenza kwengqondo eziningi luye lwabonisa ukuthi abantu ukwenzela ukungena okuncane kakhulu akuzona kulula kuphela ukuhlela ukuphila siqu, kodwa umsebenzi ibhizinisi, bona baphumelela kakhudlwana. Yiqiniso, lezi zitatimende ziye zabangela sina resonance yomphakathi. Noma kunjalo, asikwazi uyavuma ukuthi abanikazi umzimba omncane ngaphezulu unethemba, abe nezinguqulo ukuzethemba, okuyinto Yiqiniso, kuyabasiza ukufeza imiphumela enkulu kuyo yonke imikhakha yokuphila. Kukhona okufanele siyiphishekele. Aint it?

Izizathu ezintathu ezinhle ukwenzani ngesidumbu sakhe

Ukuze yehlise umzimba wenze imilenze emide emincane, noma ukuthola umuvi okhalweni - izizathu ezinjalo ngokuvamile phila labo ejimini ukuza. Akukho ukuphikisana, kuba izimbangela ayakufanelekela. Kodwa kanye ubuhle umsebenzi umzimba wakho uletha eziningi ezibalulekile futhi enenjongo umuntu ngamunye, plus:

• Uhlelo sihlale siphilile futhi impilo yakho isibuthaka. Ukungawuvivinyi umzimba ngokuvamile kuholela ukuwohloka kwempilo ukusebenza kahle. Ucwaningo lwamuva luye lwabonisa ukuthi abantu umzimba ahlupheke 46% ngaphansi, futhi uma ukugula zidinga isikhathi 41% ngaphansi ukuze alulame.
• Kwandisa kahle. Ukuqeqeshwa namandla ukulungiswa kuqinisa inhliziyo nemithambo yegazi, futhi imisipha umgudu wokuphefumula, ukwandisa amakhono sokusebenza. Bonisa i-cindezela bese ezinqeni Kusizuzisa ku kwezitho zangaphakathi, okwandisa ukukhuthazela. ucwaningo abaqashi kwabonisa ukuthi makudle izicelo, okuholela indlela yokuphila enempilo. Ngokusho kwabo, abantu abanjalo mobile ngaphezulu, behlangene, uya okulula, kanye nesinqumo imisebenzi zidinga isikhathi 10-15% ngaphansi.
• Okwehlisa ukuguga. Ososayensi base-Saarland University isifundo futhi wafakazela ukuthi ukuvivinya umzimba njalo siyehla ukuguga iminyaka 9. Emzimbeni abantu asebenzayo kungukuthi kuphela yelule ukuphila kwabo kodwa futhi zinethuba ngokuya nezifo ezihlobene nokukhula.

Ngiyavuma, nice ukwenza umzimba for yabezindaba izibunu, ukuze uthole umzimba enhle mncane, kanti ibhonasi sempilo enhle, umsebenzi impumelelo futhi baphile isikhathi eside?

Indlela ukuqeqesha

Ngaphambi kokuba uqale ukuqeqeshwa Kumelwe ukhumbule into eyodwa - umzimba ngokushesha uvuma ukuthi ukuzikhandla ngokomzimba. Ngakho-ke, ukuze sifinyelele umphumela ukuqeqeshwa kwabo futhi kudingeka ukuyiguqula. Okusho ukuthi, uma injongo umsebenzi - esivuthayo fat ke ziyahlukahluka ukuqeqeshwa umthwalo wakho. Ngokwesibonelo, e ngesonto lokuqala ushiye 3-4 umsebenzi ezidingekayo, kodwa ukwandisa izindlela. Khona-ke imenze 8-10 umzimba, kodwa 3-4 amasethi. Ngakho, umzimba bayojabulela umthwalo njalo engavamile.

Kudingeka ukushiswa fat umsebenzi aerobic. Amanzi ahamba, Cardio, noma yiluphi uhlobo aerobics. Oku-Amazing gaphambi liyadingeka angu-10. Lokhu kungase ukweqa intambo, ukugijima. Khona-ke udinga ukuqedela izivivinyo, eyayihlanganisa ukujikeleza emalungeni. Ekugcineni ukwenza umzimba gaphambi ngilulekela.

iprogramme

Izimali iprogramme, zibandakanya kuyo 7-10 umzimba, kungcono ukusebenza kulo lonke imisipha. Ukwehlisa inani umsebenzi, ukwandisa indlela, noHezekeli.

Ukuqeqeshwa okuhloswe ngaso evutha amafutha, kumele kube okukhulu.

• Ukuze sibe sincane ukhathele, umzimba ezihlukile izingxenye engenhla nengezansi emzimbeni.
• Qala futhi uqede imihlangano nge umzimba ukukhanya nendawo esindayo phakathi.
• Shintsha ngezikhathi ezithile umzimba ofanayo, njengoba kufundisa amanye imisipha abasebenza, kodwa ngezindlela ezingafani.
• Engeza umsebenzi amakilasi ezintsha, labo abaye ungakabi kwenziwa. Kunamakhulu wabo. Faka ukuqeqeshwa umzimba imishini ezengeziwe (dumbbells, barbells, bodibar). Ngokwesibonelo, Obonisa nge fitball ngenxa yesixuku, izibunu, kwamathanga ziyasebenza ngempela futhi kuhilelani amaqembu ehlukene kwemisipha.

umzimba besisu

Bonisa ngokuba isikhamo sewayini zingahlukaniswa zibe ezimbili izinketho. Okokuqala - Sisebenzisa ku ukusonta. Okwesibili - ephakamisa imilenze. Ngo ukhetho lokuqala isebenza abdominis rectus, obhekene ezimazombe le esifubeni. Ngakho-ke, lezi umzimba zibaluleke ngaphezu oqeda esifubeni. Esimeni sesibili, press akusebenzi wakwenza ngokuzimisela, ikakhulu isebenze imisipha iliopsoas. Ngokukhetha umzimba esinjalo, cindezela, imilenze, izibunu, ungasebenza ngaphandle ngesikhathi esifanayo:

• Ukuphakamisa imilenze ngesikhathi ehlezi. Hlala phansi, izandla ngemuva ukucindezeleka. Ukuphakamisa kwezinyawo zakhe, umzimba ukuncika phambili futhi ephefumulwa. Imilenze ukugcina njengoba ziqonde.
• "Tuck." Lala ngomhlane, izingalo enwetshiwe phezu kwekhanda lakho, ngiqondiswe imilenze yakho. Inhale, ukudonsa amadolo akho esifubeni sakho. Imilenze njengoba uvalwe ngangokunokwenzeka ukuya phezulu emzimbeni. On the exhale, ubuyele indawo yokuqala.
• Iphutha amanga. Lala phansi, izandla ngemuva ekhanda lakhe. Bend emadolweni, izinyawo ngokuphelele ubulili hardcore. Donsa umoya, ukubamba umoya wakho futhi baphakamise ikhanda lakho futhi emahlombe. Exhale - ukuqala isikhundla.

Umzimba for izibunu

Eqinisweni, umsebenzi ngenxa izibunu, emathangeni, cindezela ukumboza iqembu imisipha. Basuke ayisebenzi kunoma iyiphi imisipha eyodwa. Bonisa ukuqeqesha izibunu, njengoba umthetho, noma okhalweni, noma erectors umgogodla, noma konke ndawonye.

• squats Deep ephelele jika izibunu. Njengoba yezinkinga sincoma usebenzisa dumbbells noma bodibar. Yima uqonde, izinyawo ehlombe nobubanzi ngaphandle. Isithende ngesikhathi umsebenzi phansi akusho likhiphe. Squat bese uthatha dumbbell. Phakathi umzimba ezimfushane asondele, ukhalo - emuva. Lapho ephakamisa imilenze qondanisa.

• Lunges nge dumbbells. Yima uqonde, thatha dumbbell ezandleni zakho. ngezinyawo Right ukuthatha isinyathelo phambili, kwesokunxele usekhona. On the donsa udinga ukuba uhlale phansi. On the exhale - ukusunduza off kusukela phansi, enyuka futhi ubuyele isikhundla ukuqala.
• Abaqeqeshi imisipha emuva nezinqe ukusebenza. Indlu kuyinto umsebenzi ngezindlela ezimbili. Eyokuqala - phansi. Lie esiswini sakho, izingalo enwetshiwe phambili. On the donsa Dabula izinyawo zakhe phansi, exhale - ukuqala isikhundla.

Isethi umzimba ngenxa yesixuku nezinqe

Exercises for ezinqeni bese ucindezela eziningi. Ahluke kahle futhi umthwalo. Kodwa kufanele sikhumbule ukuthi ekusebenziseni zihlanganisa ukuqeqeshwa kudingeka kubo bonke amaqembu kwemisipha. Izimali uhlelo umsebenzi, kuhlanganise kuwo 2/3 umzimba sokuba imisipha ezidinga ukumpompa. Akuthintayo izivivinyo ezifana ABS wakho, izibunu. 1/3 Kufanele kube izindawo ukuba zonke ezinye izicubu.

Ukuze kuzuzwe umphumela futhi asenze imisipha yakho besisu nezinqe, badinga umthwalo ezinhle kanye umzimba ezikhethekile. Yiqiniso, ehholo, lapho kukhona umsebenzi imishini, izinsimbi khulula, bahlanganyele ngokufanele nangempumelelo. Kodwa ekhaya, ungaphumelela, kodwa kuyodingeka wenze imizamo eside, njalo okwandisa izindlela PHINDE ngezikhathi ekushintsheni iprogramme. Ngezansi eziyinkimbinkimbi uphelele ekhaya ukusebenzisa. esikhathini esifushane eside umsebenzi sokuba imisipha cindezela nezinqe some, futhi ngemva kwenyanga bona lawuguqula ngokuphelele.

ukuqeqeshwa Ikhaya

• Planck ukwehlisa kwedolo. Shaya wayibhinca ukuma - ububanzi izinyawo ehlombe ngaphandle, izingalo izimisele ngesikhathi izindololwane, izandla ukuxhuma enqabeni. Nzima nabezindaba, agobe emlenzeni owodwa, ngokuthinta phansi nge edolweni. Thatha indawo yokuqala. Ngemva kwenani elithile eziphindaphindiwe (izikhathi ezingu-10 kuya 20) ukwenza umsebenzi nabanye unyawo. Planck - umsebenzi jikelele. Cindezela, izibunu, izingalo nemilenze ziyaqiniswa nalo ngokushesha okwanele.
• Lo rise imilenze. Ukuze wenze umsebenzi udinga ukuhlala onqenqemeni esihlalweni. Hands nibambe esihlalweni. Emuva uvalwe ngokumelene ngemuva kwesitulo. Phakamisa imilenze yakho. Phinda ukwenza izikhathi 6 kuya ku-10.
• Ipulangwe ne ukuvelela kwedolo. ububanzi Izinyawo ehlombe ngaphandle, encike izindololwane zakho, izandla zivaliwe enqabeni. Kufanele yokwelula cindezela, agobe umlenze nedolo uthinte phansi. Phakamisa umlenze up. Ngemva kwenani elithile ezinikezwa (10-20) ukwenza umsebenzi nabanye unyawo.
• Squats ngomlenze owodwa. Yima uqonde, izandla ezinkalweni. Umzimba ukudluliswa isisindo ngomlenze owodwa, beka iqakala kwamanye emlenzeni ngenhla nje kwamadolo. Nzima yabezindaba ukwenza ezimfushane. Ngemva kwenani elithile ezinikezwa (8 kuya ku-15) ukwenza umsebenzi nezinye emlenzeni 2-3 indlela.
• Okuphambene zinyakaze. Lie emhlane wakho, imilenze up, ukuguqa yakho, emaqakaleni ukuwela. Hands ngemuva ekhanda lakhe. Buyisa esiswini ukuze ukhalo kancane phansi, uhlale kulesi sikhundla. Ngemva phakamisa ikhanda lakhe emahlombe. Qalisa 4 amasethi ngamunye 10-15 ups.
• imilenze Hola. Isandla sokunene ukuncika emuva esihlalweni, wafaka ethangeni lakhe ngakwesokunxele. Amasokisi phaka emaceleni, izithende ndawonye. Buyisa kwasesiswini, izibunu yokwelula bese udonsa umlenze eceleni. Phinda izikhathi 10-20. Senza okufanayo nezinye emlenzeni. Ukuzivocavoca kwenziwe 2-3 amasethi.

Kanjani, nini futhi kanjani ukuze bahlanganyele

amakilasi avamile - isimo kubalulekile ekuzuzeni imiphumela oyifunayo. Beginners ungenza umzimba for ezinqeni bese ucindezela izikhathi 2 ngesonto. Abaningi umsebenzi izikhathi 3. Ngokushesha umphumela kuyadingeka, futhi bazolokhu Amazing kufanele kube. Kubalulekile ukuba aphuthelwe izifundo. Yeqa 3-4 ukusebenzisa ngenyanga kunciphisa ukusebenza ukuqeqeshwa zero.

Isikhathi ukuqeqeshwa incike ngenhloso yokuqeqesha. Ukuze uhlale ukuma ngokwanele yemizuzu engu-30 elandelayo. Ukuze ulahlekelwe isisindo ukuqeqeshwa isikhathi ongafinyelela 1.5 amahora. Ukuze impumuzo imizuzu 50 kwanele. Cabangela isidingo nokukhathala phambi ukuqeqeshwa. Nakanjani kudingeka ukunciphisa ukuqeqeshwa isikhathi, uma amandla siyaphela.

Isikhathi ukuzijayeza incike biorhythm umuntu ngamunye. Ngakho-ke, uhlaka awowonke ngeke ibe khona. Nezinye izinto, ezifana umsebenzi, bonke ngamunye. Kuchazwa isikhathi ukuqeqeshwa, kubalulekile ukucabangela izinto ezintathu ezibalulekile:

• Izincwajana zemininingwane ngesikhathi esifanayo (plus noma lokususa 1 ihora).
• Phakathi nehora lokuqala ngemva ukuvusa umsebenzi akunakwenzeka.
• Hlola ukuqeqeshwa akufanele kube ngaphambi kwe amahora 2 ngaphambi sokulala.

ukudla

Indlela ukuze sibalo ephelele - akuyona nje cindezela sokuprakthiza, izibunu. For girls abafuna ukuthenga umumo eziyengayo futhi ukunciphisa umzimba, ke okokuqala Ukudla eyakheke kahle.

Kubalulekile ukunamathela imithetho eyisisekelo:

• Kilojoule washisa emini lingaphansi kuka yokuqothulwa.
• Kukhona njalo, in izingxenye ezincane, okungenani izikhathi 4 ngosuku.
• Musa ukungadli ekuseni.
• Ukwamukelwa carbohydrate kungakapheli amahora 5 ngaphambi sokulala.
• Phuza amanzi amaningi, okungenani 2 amalitha ngosuku.
• Khulisa ukusetshenziswa izinga amaprotheni.