Kufuneka ukuba ucinge ixesha elide oza kuchitha kwiimviwo zokulungiselela kunye nokokufuneka bafumane ukuba bafumane ukulula okanye omnye, ukulimala okungakumbi. Ngexesha lekhefu leentsuku ezi-2-3, izibonakaliso zamandla ziwela kancane, ngelixa ubuchule be-aerobic buba bukhulu kakhulu. Inyaniso yokuba intliziyo ayisakwazi ukukhupha ixabiso legazi elipompoze kutshanje, xa ubandakanyeka kwimidlalo. Ngoko ke, iminwe ezandleni zakho nasezinyaweni zibanda, ke kukho iinqumla zamanzi ebusweni bakho. Indlela yokunqoba ubuvila kwaye ungene kwimidlalo rhoqo - kamva kwinqaku.
Kwinqanaba lokubhaliweyo
Kukholelwa ukuba xa ungasisebenzisi iintsuku eziliqela, ukuphulukana kwamagxa kuya kunyuka ngo-10-20 ukubetha / umzuzu, xa kuthelekiswa noko kwakukho kwiiklasi eziqhelekileyo. Amalungu ayancipha, ngoko ke akukho mfuneko ukuba umntu abambelele kwiisisindo ezaziqhelekileyo kuwe ngaphambili. Kwabesetyhini abakhulelweyo, ngaphezu koko, izinga lokukhutshwa kwe-hormone i-relaxin liphuma, elona linciphisa iigaments. Ukubuyela ehholo emva kokuzalwa komntwana, kubalulekile ukwenza uqeqesho kunye nenkxaso yangemuva ubuncinane kwiiveki ezimbini, kunye nokugqwesileyo kwazo zonke - ukusuka kwindawo yokuhlala. Ndizahlula "ababuyele" kumaqela amathathu: abo abangazange basebenzele iinyanga ezi-2-3, iinyanga ezi-7-8 kunye nonyaka. Iqela lokugqibela liquka amantombazana abelethe umntwana. Abanye baqhubeka behamba ngenyanga yesibhozo yokukhulelwa, kwaye omnye umntu wesithathu akakwazi ukugxothwa endlwini. Nangona kunjalo, zombini, kungcono ukukhuseleka.
Imemori yeMiscular. Awuzange usebenze: iinyanga ezintathu
Emva kokuphumla okufutshane nje umzimba wakho awukhohliwe indlela yokubeka unyawo lwakho kwi-step-platform okanye squat ene-barbell. Nangona kunjalo, ukusebenza kwakhe kwe-aerobic kwehla. Ngako oko, ukuma kwi-rollreader kunye nokubeka inkqubo eqhelekileyo, awukwazi ukuyenza ngokugcwele-uxinzelelo ngokuphefumula okufutshane. Kwaye kwiiklasi ze-sweat ziya kuqhuma isichotho. Okokuqala, kufuneka sahlukane kunye neepounds eziliqela kwaye silungiselele inkqubo ye-cardiovascular for exercise, ngoko ukuqeqeshwa kokuqala kweethathu ukuya kwezine kufuna ukugqithiswa kokugqithiseleka kwe-aerobic. Emva koko, ungaqala kwakhona kwi-gym okanye kwiqela. Isiphelo: esibaluleke kakhulu kukubuyela kwindawo evamile. Nika ingqwalasela engakumbi kwimithwalo ye-cardiovascular "yokuguqula" iinkqubo ze-cardiovascular and breathing systems. Ingozi! Yiya kanye kunye neentlobo zemidlalo apho kukho ezininzi ukuhamba ngokuzumayo (ithenyesi, ukwehla kwe-skiing). Icebo: Musa ukulibazisa isigaba sokubuyisela.
Vimba 1
- Imizuzu eyi-15 ukukhanya okulula kumzila + phambi kokuba le mizuzu emihlanu inyathelo (isinyathelo esilula)
- Amacwecwe aneengqungquthela: iiseti ezi-3 zeziphindwe ezili-10
- Ukunyuka kwe-BOSS ngokugxininisa ngamadolo: iiseti ezi-2 eziphindaphindiweyo ezi-10
- I-Hyperextension: iiseti ezi-3 ze-15 eziphindaphindiweyo
- Icandelo elijongene nalo: Iisethi ezi-3 zeziphindwe ezi-15
- Gxotha kwi-bhokisi ephezulu ukuya kwisifuba (okanye ukuhlenga i-dumbbells kwindawo elele ebhentshini): 2 iiseti ze-15 eziphindaphindiweyo
- Imizuzu eyi-10 yokusebenza endleleni okanye ukuhamba ngokusebenzayo kwi-stepper
Vimba 2
- Imizuzu emi-5 yokufudumala: i-mahi izandla, imilenze, ijikeleza phambili kunye necala, ukujikeleza kuyeka, ingqungquthela, ukuxhuma ngezandla zekotton phezu kwentloko yakhe - ukuphindaphinda kwe-10
- Ukugxininiswa ngokugxininisa ngamadolo: iiseti ezi-2 zeziphindwe ezili-10
- Ukuphikisa: iiseti ezi-3 zeziphindwe ezi-15
- Izikwere ezingenamlinganiselo: iiseti ezi-3 zeziphindwe ezili-15
- Yima emlenzeni omnye ngemizuzwana eyi-10: iiseti ezi-2 zee-7 eziphindaphindiweyo. (Kwixesha elizayo, umsebenzi uya kuba nzima kakhulu: unokuthatha unyawo lwakho kwicala.)
- Jonga kwi-bar engqamliyo imizuzwana emi-5-10
- Elula
Vimba 3
- Ubume kwi simulator ("ibhathaneli"): iiseti ezi-2 zezihlandlo ezi-9
- Ukuwela phambili: iiseti ezi-2 ze-6 ziphindaphinda
- Ukuqhutyelwa kwebhloko ukuya kwibhande ehleliyo: iiseti ezi-2 zeziphindwe ezili-10
- Ukuphakamisa i-dumbbells phambi kwakho
- I-Hyperextension: iiseti ezi-2 zeempendulo ezi-15
- Ukugxeka kwi-fitball: iiseti ezi-3 zeziphindwe ezili-10
- Izandiso kwi-triceps ibhloko: iiseti ezi-2 zeempendulo ezi-12
Iseshoni yoqeqesho lwesibini
- Yenza ibhloko kwisifuba: iiseti ezi-2 zeziphindwe ezili-10
- Izandiso, ukuhamba kweemilenze 2 iiseti eziphindwe kabini
- Ukongezwa kwi-triceps kwisimfano: iiseti ezi-2 zeempendulo ezi-12
- I-Dumbbell iphakamisa i-slope: iiseti ezi-2 zezihlandlo ezi-9
- Ukugxotha ebhentshini: iiseti ezi-3 zeziphindwe ezili-10
- Ibhenki kwisimfano sesifuba: iiseti ezi-2 zezihlandlo ezi-9
Awuzange uthathe inxaxheba: iinyanga ezi-7
Ukuba ngaphambi kokuphuka kwamava akho emsebenzini kwakuncinane (kungekho ngaphezu kweenyanga ezintandathu), unakho ukulibala ubuchule bokukwenza oku okanye okokusebenza. Kule meko, cela umqeqeshi ukuba aqhube izifundo ezininzi zokuqala okanye ahambe izifundo ezimbalwa zabaqalayo. Khawucinge ukuba ngokucwangcisa isicwangciso sokuphuhlisa kwezandla kunye neenyawo. Kulabo abanamava angaphezu konyaka omnye, iqela le-muscle elisekhompyutheni lokuqala liya kuphucula ngakumbi. Ingcaciso ilula: ekuqaleni koqeqesho unamandla amaninzi. Ngoko ke, emva kokuphuka, kuqala siqeqesha "inxalenye" yomzimba, kwaye ke ngokunye. Ngokudla kaninzi, amantombazana "awela emva" emacaleni, i-press and triceps. Isiphelo: kwiinyanga ezi-7-8 ungayikhohlwa indlela yokwenza izinto ezithile. Ngoko ke, kuyimfuneko ukuhambelana neengxaki ezivela kwiBlock 1 okanye iBlock 2 ubuncinane kwiinyanga ezintathu, kwaye ujoyine ngeveki yokuqala nomqeqeshi wakho. Ingozi! Ukuzivocavoca nomthwalo omdala. Akukho nto, ngaphandle kweentlungu zentlungu okanye ingozi, ayiyi kuzisa. Icebiso: nakuwuphi na umsebenzi, faka umshicileli kumsebenzi!
Ngexesha lesidlo sasemini
Nangona ungenalo ithuba lokusebenzisa rhoqo, kufuneka ubeke iliso lokutya. Xa ubuyela ekamelweni kwakhona, ukutya kwakho kwandisa. Kule nto ayikho into engaqhelekanga: umzimba ufumana umthwalo owongezelelweyo kwaye ufuna ukufunyanwa. Qiniseka ukuba udle iyure ngaphambi kokuqala kwesifundo, kunye nokubuyela ekhaya. Emva kokuqeqesha ngeesisindo, isondlo sisuka. Nangona kunjalo, ukuba ekupheleni kweseshoni, kufana nemizuzu eyi-15 kwi-rollreader, iya kuhlahloka ngokubonakalayo. Kubalulekile ukuyeka iiklasi okanye uthintane nomqeqeshi ukuba:
• Kwakukho intlungu kwisifuba okanye kwisisu
• akukho moya okwaneleyo
• isisu okanye isicumiso sinzwakala
Awuzange usebenze: iinyanga ezili-12
Emva konyaka ngaphandle kweeklasi, yonke into kufuneka iqale kwakhona. Ngokuqinisekileyo, ukukhumbula oko wakwenza ngaphambi kokulula kunokuba ufunde ukususela ekuqaleni, kodwa kunjalo, kuthatha ubuncinane inyanga ukufumana kwakhona. Kwakhona kufuneka uviwo lwezokwelapha - olufana nokuqala koqeqesho. Ndicebisa abathengi bam ukuba benze i-calipometry - inkqubo yokulinganisa inani lamanqatha emzimbeni. Udinga ukuphinda kwiinyanga ezi-2 ukuqinisekisa ukuba uhamba ngendlela efanelekileyo. Xa unyaka usukile kwisifundo sokugqibela, umntu akakwazi ukusebenza ngokufanelekileyo ukususela ekuqaleni. Ngoko ke, okubaluleke kakhulu kwimisebenzi yokuqeqesha kufuneka ibe ngowesibini okanye yesithathu kumqolo. Abafaki beenkqubo zeqela kukulungele ukubonisana notitshala, yintoni umsebenzi owukhethayo okokuqala. Isiphetho: ezifundo ziya kufuneka ziqale ukususela ekuqaleni. Amaxesha ama-2-3 ngeveki uya kuhamba. Qala uhambe ngesantya esiphuthumayo se-800 m, ngexesha uya kuhamba ngokukhawuleza. Kwiiveki ezimbalwa unokulungiselela ukutyelela kwiholo. Kwimidlalo yokuzivocavoca, yenza imisebenzi evela kwiBlock 3 (ukutshintshwa kokusebenza) kuwo wonke umzimba kathathu ngeveki. Ingozi! Ukucinga ukuba emva konyaka wokuphazamiseka awukwazi ukwenza nantoni na. Iphulo: inyanga yokuqala kufuneka ubeke umzi wonke umthwalo ngaphezu kwama-2-3 ngeveki, ngaphandle koko unokufumana i-overtax. Kwi sifundo ngasinye, kufuneka uguqule ngokupheleleyo iimvavanyo zokulayisha iimisipha ezivela kwii-angles ezahlukeneyo. Ungaphinde ujikeleze ngeendlela ezahlukeneyo, ukwenzela ukuba ube nomthelela omkhulu.