Kanjani ukwakha uhlelo lokuqeqesha ejimini? The best ukuqeqeshwa nezinhlelo sezwe ejimini

Ukukhetha ejimini, usukulungele ukuba aphuthume endleleni ongazijwayele ngoba umzimba enhle, ku izingalo impilo entsha. Wena ngokuyisisekelo ubukele ukushintsha ekudleni kwakho kanye nendlela yokuphila jikelele, ngakho kungekho ngisho neconsi ukungabaza uqale ukuzikhalima, sihlakulele uhlamvu, amandla kwengqondo nentando. inhloso Esiqinile - kuhle, luhlala icala elincane - ukuthola ukuthi ukudala iprogramme ku ejimini. Futhi ngenxa yalokho "ukwenza" inqubo esebenzayo yocwaningo enemininingwane futhi umzimba lenguquko.

Mangakhi amahora onazo ukuqeqesha ngesonto?

Ukuze ubone kwezinyanga ezimbalwa ukuqeqeshwa, izinguquko lokuqala okumangalisayo ukubukeka, konke amahora amabili kuyadingeka ngoba achithe isonto lonke ejimini. Phakathi nalesi sikhathi, kuyoba ngcono njengoba kwengaphandle nenhlalakahle. 120 amaminithi ngeliviki - lesi yisikhathi esincane ukuthi kumele zikhokhelwe ukuqeqeshwa ngokomzimba, break engcono lokhu okungenani izikhathi ezimbalwa (isibonelo, 3 ukusebenzisa - inombolo elilungile).

Ngokuqondene lemali isikhathi, iningi abaqeqeshi siqu belulekwa ukusebenzisa esiphezulu amahora ayisithupha ngeliviki (isib 4 ukuqhuba ukuqeqeshwa 1.5 amahora). Yiqiniso, lezi sikhatsi lesitsite azisebenzi lezemidlalo.

Esinye isici esiyinhloko zokuqeqesha ku impumuzo ejimini yilona "kokubusa amahora 72". Umthwalo imisipha okumelwe zenzeke okungenani kanye njalo ngemva kwezinsuku ezintathu, kungenjalo imisipha uqale yoma, futhi akukho intuthuko, ngokufanele, ngeke. Yingakho kukhona isidingo ukwenza lokho, kodwa ukuqeqeshwa okungajwayelekile amahora ama-2 bayiphendule ngesikhathi esisodwa.

Izingxenye yokuqeqeshwa

Manje yisikhathi esihle ukukhuluma ngalokho yenza lokuqeqesha kwabesilisa nabesifazane ejimini. Umsebenzi kuhlanganisa izingxenye ezilandelayo: elifudumele-up, i-main ingxenye kwezihibe.

Okufudumele - esigabeni sokuqala ukuqeqeshwa okuhloswe ngaso ekulungiseleleni umzimba ngoba umthwalo oluzayo. Qala uhlelo kumele kube nanoma iyiphi ukuzivocavoca - ukunikeza ntandokazi kungaba treadmill, ibhayisikili noma ukuzilolonga kwe-elliptical. Okwakushiwo cardio siwukuthi "ukusebenza" nge amaqembu ayinhloko imisipha, okwandisa izinga inhliziyo futhi kukhulisa kwegazi. I ofudumele-up on imishini cardio amaminithi angu-10 kwanele. Ngemva kwalokho kufanele enze ezimbalwa umzimba esisuka amaqembu imisipha ethize - nalabo abafuna ukuba ahlanganyele ekuqeqeshweni.

Njengoba ingxenye enkulu yomsebenzi Uhlelo lokuqeqeshwa kwama impumuzo ejimini kuwumthwalo ngqo kunoma iyiphi iqembu imisipha. Le ngxenye ukuqeqeshwa Uthatha imizuzu engu-30 kuya ku-50. Noma yimuphi umsebenzi eziyisisekelo kudinga indlela gaphambi nge isisindo ukukhanya, injongo okuyinto ukuthuthukisa trajectory of ukunyakaza futhi ukuqeqeshwa emisipheni nasemalungeni isisindo ngawo ukuqeqesha.

Bophela - ingxenye yesithathu zohlelo kuyadingeka ukuze kwenta ingucuko kusukela "ukusebenza" ezivamile kancane kancane kwakubangelwa. ukuzivocavoca - okungcono kukho kwezihibe. Le ngxenye kumele yakhelwe ukuze asele imizuzu 10 kwenhliziyo ukunciphisa kwenzeka kahle.

Okuyisibonelo iprogramme sokuba imisipha esifubeni ibhande ehlombe

Thina uqhubekele ukuhlaziya ulwazi kanjani ukwakha uhlelo lokuqeqesha ejimini ku kwebhande ehlombe kanti nemisipha esifubeni (endaweni ekhathaza izintokazi eziningi).

Ukusebenza kanzima kanye 'nensimbi' ngokushesha noma kamuva, seyibonakalise izithelo, okuyinto, ngeshwa, akuyona ekhuthazayo njalo. Ngokwesibonelo, umsebenzi engalungile kungaholela eziyinkimbinkimbi oyokwakha imisipha "lokhuni". Eqinisweni, ukuqeqeshwa ezinesisindo ngokuvamile ukwenza abasubathi mene nezimo. Ukuqeda sengathi, ukuqeqeshwa kuzomele sifake ezengeziwe Ukuzivumelanisa nezimo umzimba. Uhlelo lesilinganisiwe ukuze aqeqeshe imisipha ukuthuthukisa Ukuzivumelanisa nezimo ngendlela elandelayo:

1. Ukuzivocavoca kwesifuba

Guqa, siqale izandla ngemuva futhi ukuwela ezandleni zethu ukhalo. Ingabe-ke likhishwa izandla kancane clasped ezandleni iqonde emuva.

Ukuzivocavoca 2. Ukuze trapezius engenhla imisipha izinyanda

Nokuma Nyakazisa ikhanda lakhe phambili sengathi uzama ukuthola kwesilevu sakho esifubeni sakho. Ugobise ikhanda ngesandla sakho sokunene phezu ukuze iminwe yakho ukuze uthole esicutshini sendlebe ngakwesokunxele. Manje sitsheke ikhanda lakho ngakwesokudla, sebenzisa ingalo ngoba inetha ukuphepha. Phinda umsebenzi nge isandla sakho sobunxele, sitsheke ikhanda lakho kwesobunxele.

Phawula ukuthi ezinye izinhlelo ku Powerlifting ukusebenzisa zibandakanya gaphambi emva ukuqeqeshwa uqobo. Kodwa, isibonelo, Kurt Brungardt ezincwadini kwakhe lisikisela bahlanganyele ngilulekela ngokushesha ngaphambi kokuba siye emsebenzini phakamisa izinsimbi.

Ukuzivocavoca 3. ovundlile Welulekela ngoba ibhande ehlombe

Ukudonsa ingalo kwesokunxele phambili futhi ilungelo ezingeni joint ehlombe. Gobisa isandla sakho sokunene futhi ulisebenzise njengendlela stop endololwaneni ngakwesokunxele. Gobisa ingalo yakho kwesokunxele bese ukubeka ibhulashi ehlombe langakwesokudla. Siyabona ukuthi isandla sobunxele isezingeni ehlombe. Shintsha izandla.

Manje alinikeza kwesilevu endololwaneni esandleni sakhe sobunxele. Ngesikhathi isitshalo esifanayo ehlombe langakwesokudla kwesokunxele ibhodi lemisindo. Siyaqhubeka ngobumnene ucindezela indololwane kwesokunxele ngesandla sakhe sokunene.

Sithola isandla sakhe sobunxele ngemuva ngangokunokwenzeka. Shintsha izandla bese uphinda.

Ukuzivocavoca 4. deltoids

Ukudonsa isandla sakhe ngaphakathi ingalo kwesokunxele iqonde. Ngokuphambeneyo yeka isandla ngqo phambi kwakhe kwesokudla ezingeni ehlombe. Sebenzisa ngakwesokunene njengoba stop, ngomusa ucindezela phansi indololwane ngakwesokunxele.

5. Jima biceps futhi ngemilenze

Uguqa futhi isekelwe esikweni lasendulo izandla zakhe ijikelezwe (emabhulashini ngaphakathi) phansi. Sitsheke emuva nje sizizwa ukungezwani okuncane biceps futhi ngemilenze.

preliminaries

Masitadishe ezinye izincomo mayelana nendlela ukudala iprogramme ejimini phakathi namasonto okuqala 6 ukuqeqeshwa.

Phakathi namasonto okuqala ayisithupha zohlelo ungasebenza izinsimbi katsatfu ngeliviki. Omunye umsebenzi ungathatha ukusebenza besisu imisipha, imilenze kanye namanye amaqembu imisipha. Futhi ezinye Amazing ezimbili kufanele ezinikele ukuhlola imisipha imisipha esifubeni, emuva imisipha kanye nebhande ehlombe.

Kanjani ukwakha uhlelo lokuqeqesha ejimini amazinga ehlukene

Isendlalelo wokuqala (1-2 ngesonto)

1. Thina ukwenza umzimba ezintathu kabili ngesonto sokuba imisipha esifubeni.

2. Zivocavoce ezinhlanu kanye ngesonto sokuba imisipha besisu.

3. Esontweni lokuqala, wenze omunye indlela umsebenzi ngamunye (inani ezinikezwa - 10-15). On the yesibili - we izindlela ezimbili (8-12 rep).

Eyesibili ezingeni (3-4 amasonto)

1. Yandisa ukuze eziyisithupha inani ukuzilolonga ku imisipha yomzimba engenhla. Ngamunye ekusebenziseni esisha injongo yawo - elilodwa ngemuva, elinye - for the ibhande ehlombe kanti eyesithathu - I-esifubeni.

2. Esikhundleni ubudala umzimba ezimbili ezintsha besisu.

3. Ukwandisa inani amasethi amathathu (i-izivivinyo ubudala) lapho isibalo izindlela ezintsha kuyinto amabili.

4. Njalo ngeviki ngosuku oluthile ukwandisa isisindo imithwalo.

Izinga lesithathu (5-6 ngesonto)

1. Ukungeza omunye umsebenzi ngamunye amaqembu kwemisipha the esifubeni engenhla.

2. Esikhundleni umzimba ezimbili sokuba imisipha besisu.

3. ngesonto lokuqala kuhilela indlela entsha sokuba imisipha emibili umzimba esifubeni, ehlombe ngebhande ehhovisi elingenhla emuva ezintathu - ubudala.

4. Bonisa ukuthi siphi isidumba aphansi kanye nabezindaba run izindlela ezintathu.

Cabanga ngesibonelo sika-ekusebenziseni iprogramme isisindo kuleli hholo futhi emazingeni ehlukene.

ezingeni Omunye

Chest. Thatha dumbbell, ulale ebhentshini ne emhlane wakhe uhlezi ngokumelene imilenze phansi, amadolo agobekile. Thina ubamba dumbbells ezinhlangothini umzimba izingalo izimisele kancane ngenhla esifubeni ezingeni ehlombe. Kancane kancane sinciphise Erectile izandla phezu-ukondla. Thina ungajahi ngenxa yemizuzu embalwa. Sinikeza up, azibuyisele endaweni yokuqala. Phinda ngemva kokuhlaba ikhefu isikhathi.

ezingeni ezimbili

Phezulu ehhovisi emuva. Thatha dumbbell esandleni ilungelo lakho, nedolo nginikeze yamelana lwesokunxele kwebhentshi. Isiqu sawo uzimisele engela kancane mkhulu kunezinhliziyo 90 degrees, ngemuva kuhambisana isiphindela ebhentshini phansi. Ukudonsa ingalo nge dumbbell perpendicular phansi, entendeni zibheke phansi.

Phakamisa izimisele endololwaneni kuya hip kwesokudla. Ibambezelekile, bese kancane wehlise ngengalo kuqalwa.

ezingeni ezintathu

Ehlombe ibhande. Thatha dumbbells, izinyawo setha ehlombe-ububanzi ngaphandle. Cant ukuze esifubeni kuhambisana phansi. Imilenze goba emadolweni, bese ngihlaliswa izandla zakhe - ngesikhathi izindololwane, izintende bakhokhe nomunye, ubambe dumbbells zifana kuya phansi.

Ungaguquli isikhundla umzimba, zibhebhetheka izingalo zakhe ukuze emahlombe kukhona parallel phansi. Thina ungajahi umzuzwana bese ubuyela yekucala.

Kuyaphawuleka ukuthi ofanele ezifana iprogramme kubantu besifazane kanye amadoda.

esikhundleni isiphetho

Njalo uvula uhlelo eside sokuthuthukiswa a ezicutshini enhle, njengoba umzimba enhle akuyona umsebenzi ngosuku olulodwa. Watadisha izincwadi futhi bethola amathuba amasha, ukuthuthukisa ngokwenyama nangokomoya.