Kanjani ukuba kuzamazame aphume ejimini ngoba isisindo isethi kanye neminye

Wabasaqalayo abaningi abasazi ukuthi ukuqeqesha ejimini, ukuvumela iphutha elifanayo: kuhloswe for imiphumela esheshayo, abakwenzayo eziningi futhi ngokuvamile. Ngokuvamile, lokhu kuholela ukukhathala, bezidlela imisipha futhi ayeke inzuzo isisindo.

Ilungiselela amakilasi

Okokuqala, anqume ejimini futhi umqeqeshi. Bheka naye, indlela adle futhi kanjani ukuba kuzamazame aphume ejimini. Uma umqeqeshi uzokunika esiningi ukuchaza zonke iyatholakala futhi kucacile kakhulu, ungakwazi 'silungise' lapha. Qaphela indlela ukuqeqeshwa: izingubo kufanele kube ngokulinganisela khulula, umoya, okungcono zikakotini.

umsebenzi schedule

Uma usaqala futhi nabona abaqeqeshi kuphela sikhangise ezemidlalo esitolo noma ukukhangisa indlela yakho empumelelweni iwukusebenzisa Umqeqeshi. Ngokuvamile ivumela iphutha ezilandelayo: Abantu abaningi bacabanga ukuthi iseluleko izindleko abangane noma umane ukuphinda umsebenzi abanye. Ezimweni eziningi, kuba akukuniki imiphumela. Kuphela umqeqeshi bangachazela zonke butholakala enqubweni eyinkimbinkimbi yokuthela mdlalo: kanjani ukuba kuzamazame out in the gym, indlela yokwenza izivivinyo njengoba lonke phakathi amasethi. Ngaphezu kwalokho, iningi abaqhuba ukuqeqeshwa siqu, lapho sizosebenza wonke amaqembu muscle bafinyelele imigomo yabo.

Indlela zifezeke ejimini

Ukuze isebenzise ejimini futhi wanikeza Imiphumela yabajabulisa, akufanele futhi wazala nawe. Kuyacaca ukuthi nje ahlale ebhentshini - okufanayo akunjalo. Ukuqeqesha ngokwayo ihlukaniswe yaba izingxenye ezintathu:

• gaphambi;
• ukuqeqeshwa amandla;
• cardio.

Okufudumele ngokuvamile uhlanganisa ukweqa intambo noma ukugijima endleleni, njengoba ukuhamba langempela ku orbitrek. Ngaphezu kwalokho, udinga umsebenzi omuhle out ABS wakho, njengoba umthwalo oyinhloko phakathi umsebenzi uwela ngemuva. Isikhathi isilinganiso gaphambi imizuzu 10-15. Ukuqeqesha amandla - lena ingxenye eyinhloko Amazing. Dala uhlelo futhi sichaze nendlela yokuzigwema ukuze kuzamazame aphume ejimini kufanele kube Umqeqeshi, nezibopho zakhe zihlanganisa isikhathi ngokuxhumana ku ngokunemba izivivinyo. Ikakhulu ukuqeqeshwa sisebenza amaqembu kwemisipha enye, isibonelo, ngoMsombuluko main Igxila imilenze, ngoLwesithathu phezu kwesifuba, ngoLwesihlanu ngemuva. Isilinganiso ukuqeqeshwa amandla Ubude besikhathi imizuzu 50-60. Ukuphothulwa efanele Amazing kuyinto cardio. Ngalesi sikhathi isibalo esiphezulu ashisiwe. Isibonelo esihle ekwenzeni cardio okukhulu ukugijima ithrekhi. Isikhathi salesi isigaba imizuzu -15-20. Ngakho, Amazing isilinganiso Kufanele kukuthathe cishe ihora nesigamu.

ukukhethwa isisindo

Ukuze uqonde ukuthi ukuba kuzamazame out in the gym, kufanele abeke kucace phambi umgomo. Uma umphumela oyifunayo - anda yemisipha, kubalulekile ukusebenza kuzwakale kahle inombolo isilinganiso izindlela (izikhathi 10-12). Uma beza ulahlekelwe isisindo noma ukunikeza impumuzo umzimba, igobolondo isisindo kufanele kube encane, futhi ekukhishweni izindlela alethwe okusezingeni eliphezulu ngakho (izikhathi 30-40).

nokungcebeleka

Futhi-ke, ungakhohlwa mayelana ukuphumula. Ukuze kwemisipha ukukhula mass kumane nje kunesidingo. Ngakho musa ukuya ejimini njalo ngosuku nokubeka igadango ngokwakho ukusebenzisa: ukhetho best for the saqala - ekilasini izikhathi 3 ngesonto.