Uyazi yini ukuthi ukuletha ifomu wokunyathelisa izinsuku ezingu-30?

Ezempilo & Ukufaneleka - kukhona imiqondo ezimbili ezihlobene. Futhi uma njalo banamathele endleleni efanele ekuphileni, kungenzeka ukufezekisa imiphumela okuphawulekayo ubuhle emzimbeni.

Have cubes esiswini sikanina umgomo abantu abanayo awahlobene nakancane ezemidlalo noma ekukhanyeni kwezimo ezithile (yezinkathi ezithile isethi isisindo, weightlifting, nezici ezithile akhuluphele, kanye nabanye.) Ingabe extra yamafutha amaningi emzimbeni.

udaba sifaneleka ikakhulu kwemisipha besisu ekupheleni entwasahlobo, lapho abantu ukuqala ukuzilungiselela lo uhambo ehlobo ebhishi.

Kulesi sihloko uzokwazi ukuthola lokuqeqesha ngeke ekhiphela up nabezindaba izinsuku ezingu-30, kanye neziqondiso jikelele ngokuqeqeshwa kwemisipha besisu.

Zibuke esibukweni

Ngaphambi kokuqala noma imuphi umsebenzi, kudingeka uzinike kulungiselelwa ngokwengqondo. Kulokhu, kutuswa ukuba uzibheke esibukweni bese unquma ukuthi iziphi ufuna ukushintsha indlela ke kumele ibukeke futhi singakanani isikhathi ozimisele ukusichitha khona ukufinyelela umgomo walo.

Noma kungenzeka, into esemqoka - ukukholelwa bona

Ungase ucabange ukuthi cindezela izinsuku ezingu-30 - akunakwenzeka. Yiqiniso, akekho ukhuluma yalokho ukukhanya ukunqoba, kodwa umgomo ngempela ifinyeleleke. Into esemqoka - ukuba banamathele le mithetho elandelayo:

1. Kujwayeleke ukudla, hamba ukudla izinga.
2. Yenza umsebenzi wabo unomphela, kuyingxenye ebalulekile yokuphila.
3. Hambisana nesimiso athile osukwini cha dluzula ke.

Ngokulandela lezi zincomo, nokuzivivinya ohlelweni ngezansi, ungakwazi ecoca cindezela yakho zingakapheli izinsuku ezingu-30.

izimiso uhlelo

Ngaphambi kokuthi uqhubeke ngqo ohlelweni, kufanele kugcizelelwe amaphuzu abalulekile ngalo kusekelwe:

1. Uhlelo yakhelwe lesitigamu letimbili ukuqeqeshwa ngesonto imisipha besisu.
2. Luhilela umzimba cyclical. Ezinye umzimba kwenziwa yanjalo kwenye indlela. Lapho embuthanweni othile iphelile, kukhona ikhefu imizuzu 2-3, futhi konke iyaphindwa futhi.
3. Uhlelo ikuvumela ukubeka ngendlela wokunyathelisa izinsuku ezingu-30.
4. Ukuze abesifazane futhi amadoda Cishe efanayo ukusebenza kahle eliphezulu njengoba iqukethe izivivinyo elula nephumelelayo.

Njengoba ubona, akusona inkinga enkulu, isikhathi uqhubekela umsebenzi uqobo.

iprogramme

Ngakho, uma ukhetha ukuba kube nesikhathi ekhiphela up nabezindaba izinsuku ezingu-30, ngakho-ke kudingeka ukuqeqesha ngohlelo olulandelayo:

Umjikelezo wokuqala:

1. Ukuphakamisa imilenze ku Vise ezingeni esiswini.
2. Ukusonta ngesikhathi cindezela phambili sidindilize.
3. Ukusonta cindezela esandleni sidindilize.

Umjikelezo wesibili:

1. umzimba besisu nge roller Gymnastic.
2. torsional Lateral sidindilize.
3. Ukuphakamisa imilenze phezulu isikhundla ezithandwa phansi.

Njengoba ubona, lolu hlelo yilona cindezela izinsuku ezingu-30 kuhlanganisa kokubili umsebenzi esindayo, futhi ukukhanya okwengeziwe okungase kwenziwe ukuze ezinikezwa 50 noma ngaphezulu. Of kwenani elithile akukho ukuphindaphinda.

Ngemva kwesonto ukuqeqeshwa uyozizwa ngokwakho ukuthi singakanani isikhathi une itholakale. Into eyinhloko kabusha enze umsebenzi ngamunye ukwehluleka futhi amplitude esiphezulu.

Okokuqala enze ngomzuliswano wokuqala kule izindlela ezimbili, bese inani elifanayo izikhathi yesibili. Phumula phakathi amasethi kufanele kube, njengoba kushiwo ngaphambili, hhayi ningi than imizuzu 2-3. Thatha ikhefu phakathi ukusebenzisa cishe 3 izinsuku, ukuze imisipha naso isikhathi sokusukuma.

Futhi wazi, uma usebenzise unikezwa kalula kakhulu futhi ukuphindaphinda ngamunye, ungakwazi kalula ukwenza izikhathi 40-50, sebenzisa izinsimbi ukuthi kungenziwa exhunywe izinyawo noma izandla. Ngisho amakhilogramu ezengeziwe ukwandisa ngempumelelo umthwalo cindezela emlenzeni ngamunye futhi ingalo.

Ngakho uzokwazi ukubandakanya inombolo enkulu lwemishayo kwemisipha besisu kanjalo hlelo cindezela izinsuku ezingu-30 kuyokulethela imiphumela. Futhi ungakhohlwa ukuthi udinga kubuketa ekudleni kwakho kwansuku zonke futhi niqhubeke ukudla okunempilo.