Usebenzisa: inhlolovo izinhlobo, ukugcwalisa izidingo

Encwadini ijubane bagan 'unwabu befuna namuhla, bambalwa abantu abacabanga yesondlo impilo. Kuphela uma isifo iza bese uthoma wawa phansi, khona-ke iyimicabango yokuphila okungafanele kanye abanganaki abaphila isikhathi. Kodwa umsebenzi ngokomzimba nsuku zonke - lokhu kuyisihluthulelo okuhlala unempilo enhle. Usebenzisa ukwesekwa ithoni umzimba, ukwehlisa ingozi yesifo senhliziyo kanye sizosiza ekulungiseni sokwakheka komzimba. Kuye izinhloso ukuqeqeshwa, ukuzivocavoca zihlukaniswa izinhlobo, okuzoxoxwa ngayo kulesi sihloko.

Uhlolojikelele

Physical (ezemidlalo) umzimba kukhona iqoqo iminyakazo aphansi, lapho umgomo imfundo nentuthuko yezimfanelo ngokomzimba. ukubukeka kwabo kusekelwe ukunyakaza wokuboleka bese izenzo zomsebenzi womuntu, ezempi, imisebenzi yasendlini: ukweqa, uphonsa, egijima, ukubhukuda, uhamba.

Ukuvivinya umzimba kufaka ukuqaliswa ethize motor action ezihilela imisipha ethile nangemva kokuyalwa kaningi ukuphindaphinda yayo. umsebenzi ngamunye ungaba embodiments eziningana. Ngakho, ngokushintsha isikhundla izinyawo, nezandla engalibaleki lwamakhasi angenalutho ukujula kungashintshwa inkanuko kwemisipha.

Ukuthuthukisa imfundo ngokomzimba kungaba kokubili ekhaya ngokubambisana neNhlangano ochwepheshe ukufaneleka, okuyinto, esekelwe imigomo kanye izici ngamunye lomuntu, thatha ezemidlalo umzimba. Ukukhethwa umzimba ukwenza ekhaya kangcono zihlelwe nomuntu onolwazi.

ngezigaba

Ngokusho uhlobo imisipha izenzo eziphathekayo okulandelayo:

• Static, lapho kukhishwa ukuthi umzimba futhi izingxenye zayo musa ukuthutha emkhathini, eliphumela i ukusikwa icwecwe eliqophayo kwemisipha. Lezi umzimba zihlanganisa strip, ubambe induku, engela ngenxa yesixuku. Inzuzo wabo abawenza angadingi khona imishini yemidlalo.
• Dynamic zehluke esandulele zinhlobo ngokuchichima iminyakazo nge amplitude okugcwele ukufuduka isikhala wonke umzimba futhi izingxenye zalo. It swings ezingalweni zakhe futhi imilenze, squats, egijima, push-ups, uhamba. Batfutfukisa amandla kwemisipha , futhi sikhuthaze kwesisindo.

Usebenzisa ngamandla imisipha uhlukaniswe:

• Amandla, ezifana push-ups, izinsimbi ephakamisa, squats futhi lunges. Umgomo wabo - ukwandisa amandla kwemisipha. Imisipha ukungezwani phakathi ukusebenza ngamandla umkhawulo, ngakho ijubane imisebenzi efana uphansi.
• ukuzivocavoca noma cardio, zisekelwe enanini lasebekhulile e kwenhliziyo. Ukuze ekusetshenzisweni kwazo kuthinta amaqembu ezinkulu muscle (emuva, imilenze, esifubeni), esidinga ukuba okusezingeni eliphezulu energy izindleko, ngakho lolu hlobo ukuqeqeshwa ezifaneleke isisindo ukulahlekelwa.
• Welulekela, phakathi kwesikhathi lapho imisipha uphumule futhi welulele.

Kanjani ukuqala amakilasi?

1. Sibeke inhloso ukuqeqeshwa. Lokhu kungaba nokuthuthukiswa kwempilo, ukuthuthukiswa sokukhuthazela, imisipha ukukhula, ngcono nezimo ngokuphelele noma kwesisindo.
2. Ukuze kutholakale izinga kokuqala isimo somzimba, ngoba umfutho umthwalo sincike kuyo. Kukhona ukuhlolwa ekhethekile ukusiza ukukhomba isimo somzimba umuntu maqondana izakhiwo ezifana ukukhuthazela, ukushintsha-shintsha, isivinini, amandla nokushesha.
3. Yiba ukuqeqeshwa, lapho izinhlobo ezemidlalo umzimba izosebenza njengoba izinkomba ngaphambili (izigaba 1, 2), bese uzobe wasondela lapho ngokuya ukuqeqeshwa ukufanisa Izinjongo ukuqeqeshwa.
4. Tjheja begodu uhlaziye imiphumela zemidlalo. Ngokwesibonelo, imingcele ukulawula ukuma kanye nesisindo, futhi ngemva iqoqo umzimba ukuze kuthuthukiswe impilo ukudabula ukuhlolwa okukhethekile ngenyanga, okuzokwenza ukuphendula umbuzo kanjani isimo sempilo iye yathuthuka kakhulu.

Bonisa Yokufuna Impilo Engcono

Ngokuvamile, noma yimuphi umsebenzi ngokomzimba lihambisana ukudla okunempilo, ubuthongo obugcwele isisekelo esinamandla ukuze kulondolozwe impilo. Kwezokwelapha, Physiotherapy (elashwe ngokomzimba) isetshenziswa ukuze kuvinjelwe futhi ekwelapheni izifo. Le ndlela yokwenza LFK khona ekuqiniseni eziyinkimbinkimbi, ogama senzo ihlose ukugcina wonke amaqembu kwemisipha.

Ukuze umzimba jikelele zentuthuko kukhona lunges, Nyakazisa, ephendukela phezulu futhi ukujikeleza isiyingi ngoba amalunga omzimba. siqala Complex ne ukunyakaza ukujikeleza ngesikhathi iqakala uSangweni yena esihlakaleni amalunga omzimba, bese umthwalo siqondiswe imisipha imilenze nezingalo, bese empeleni inikeza imisipha esifubeni. Ukuzungeza ikhanda ukwandisa ukugeleza kwegazi, okuholela ithoni ngcono isimiso sezinzwa.

Ukuhamba ukusetshenziswa imisipha 2/3, kukhuthaza kwemigwamanda enesibopho imisipha. Ngenxa yalokho, ngcono umsebenzi isimiso sezinzwa, kuvusa uhlelo endocrine, njengoba iqala ekukhiqizweni kwama-hormone, Kuyancipha umthwalo imisipha. Futhi sithuthukiswe umsebenzi umgudu wokuphefumula futhi inhliziyo.

Ukuqeqeshwa Weight Loss

I eziyinkimbinkimbi, ehlanganisa aerobic, amandla nokuvumelana nezimo umzimba, kubhekwa okungcono ekulweni isisindo okweqile. Ungenza ezemidlalo umzimba ekhaya for isisindo ukulahlekelwa. Ngezansi Amazing isibonelo. kufanele ziqondiswe izikhathi 4 ngesonto ukufeza umphumela lolu hlelo.

1. Running endaweni imizuzu 4 nge ephezulu bephakamisa ethangeni. Kulokhu imizuzwana 20 kuyadingeka ukwenza umsebenzi ngamandla okusezingeni eliphezulu ke amasekhondi 10 ukwenza ikhefu.
2. Alternation squats ukusunduza-ups. Ekhaya, ngokungabi bikho izinduku ezimfushane kufanele ukulungiselela 2 polutoralitrovye amabhodlela epulasitiki isihlabathi. 15 squats, ukuphumula 10-20 imizuzwana bese 10 push-ups. Kunezinhlobo ezintathu kuphela ezinikezwa phakathi lapho kufanele kuphunyulwe hhayi ngomzuzu angaphezu kwelilodwa.
3. Yokweqa phezu isithiyo ngesisekelo ekusebenziseni lokuqala (imizuzwana 20 ukusebenza, imizuzwana 10 ukuphumula).
4. Ipulangwe ku izindololwane umzuzu owodwa.
5. Side ipulangwe ngeminithi elilodwa ohlangothini ngalunye.

Sibutsetelo umsebenzi wokwakha kwemisipha

Kukhona umzimba eziyisisekelo, ukwenza ukuthi zonke Imizimba bodybuilder kungandisa yemisipha. Lokhu ezimfushane, ebhentshini cindezela bese deadlift. Esifundweni sabo wasebenzisa isisindo, ngakho eziyinkimbinkimbi efuna ukwakha imisipha kufanele kwenziwe ejimini, lapho umfundisi uzokwazi ukuthathelwa umshuwalense athlete.

Ukuvivinya ngayinye wenziwa kathathu ngesikhathi 8-12 rep.

• Isifundo esifubeni cindezela ibha ebhentshini evundla bayichezukisa; dilution isandla ebhentshini nge dumbbells, yehlela.
• Obonisa phezu kwebhande ehlombe: barbell ebhentshini cindezela emi barbell Rod ewumngcingo isango kwesilevu futhi zizalela dumbbells izandla ngimi.
• Layisha imisipha emuva: hyperextension, deadlifts, donsa-ups.
• Cindezela: imilenze avuke Vise kubha, zisonta, eguqa umzimba ku-ebhentshini ummango.
• Hips: lunges, umlenze curls ku Simulator, squats ezinesisindo, ebhentshini imilenze, bavuke on izinzwane zakho imi nge barbell.

ukuthuthukiswa nokuvumelana nezimo

Uma ukuwakhipha kusuka ezemidlalo sakho Amazing ngilulekela umzimba, ngokuhamba kwesikhathi kwandisa ingozi yokulimala kunoma yiluphi uhlobo ukuthi ukuzikhandla ngokomzimba. Nazi ezinye izibonelo umzimba ukuthuthukisa nokuvumelana nezimo of imisipha.

• Izinyawo ehlombe nobubanzi ngaphandle, izingalo ephakanyiswe ngqo phezu kwekhanda lakhe. Kuyadingeka esimweni esinjalo esitshekile ngakwesobunxele umzimba kuqala, bese ngakwesokudla. Hands phansi, ukuthatha esinye umoya, ephakamisa kwabo, futhi ukuphinda umsebenzi, umzimba tilting phambili zifana ne phansi.
• Uqondanisa izinyawo zakho kancane ebanzi kuka amahlombe nomzimba aphansi phansi, ngenkathi kuzanywa uthinte izandla phansi bese izindololwane. Ngemva kwesikhathi esithile ukubambezeleka kancane ubuyele endaweni yalo. Bese uphinda ekusebenziseni i onyaweni ngalunye.

ezemidlalo umzimba Wezingane: umzimba ekuseni

Dala ajabule futhi ukushaja ingane energy oqondile lonke ngosuku esiza ekuseni umsebenzi. Ube Nesithakazelo ingane ukuqala usuku lwakho nenkokhiso - nejoka abazali. Ukuze yezemidlalo umzimba for zingane zaba injabulo, kungcono njengomkhaya ngaphansi umculo onamileyo nsukuzonke ukwenza eziyinkimbinkimbi elula.

Ukushaja siqala lemizuzu kusayithi. Kulandelwa umoya, exhale, ukukhulisa izingalo ngenhla ikhanda lakho futhi kancane wehlise kubo ngesandla. Yenza squats izikhathi 10; Nyakazisa umzimba phambili, emuva, ezinhlangothini futhi ibenze-ups izikhathi 35. Manje kudingeka ukubamba yakho imizuzwana umoya 30 futhi baqala Mahama, ukukhahlela, kuzuba endaweni. Kwaphela yokuzijwayeza iminithi ukugijima emhlabeni nokuhamba kancane.

Izinzuzo ukuqeqeshwa ezemidlalo

• isisindo ukuzinza.
• Ukukhuthazwa kwegazi, ukuhlinzeka ukushuba izinqubo umzimba.
• Kutfutfukiswa izimfanelo ezibalulekile uhlamvu: isibindi, ukuzimisela usebenza kanzima uzophumelela.
• Ukuthuthukiswa umsebenzi zokuphefumula futhi senhliziyo.
• Ukuqiniswa uhlelo kwemisipha ne ukulungiswa curvatures sokukhubazeka komgogodla.
• Kutfutfukiswa nezimo of nemisipha, amalunga.
• Ekugxiliseni isiyalo.