Sebenzisa umgaqo wokuqeqesha "ohlukeneyo". Ukuba udla ukwenza amaqhinga onke amaqela e-muscle, qhekeza ubunzima. Ngenye imini, nikela umzimba ophezulu, omnye-phantsi. Ngoko unokwenza ngokukhawuleza usebenze iqela ngalinye leemisipha. Faka into ephakamileyo yokukhuphuka. Ukusebenzisa esitrato, fumana intaba ecaleni kwaye ukhuphuke kwi-3-5 imizuzu ngentlawulo yenhliziyo ye-80% yeyona ndawo. Kwi-gym, i-treadmill ene-angle yokuthambekela ifanelekile oku. Yenza u-2-3 "ukukhuphuka", uze ulethe inani labo ukuya ku-5. Ngokwenyuka kwi-angle yokuthambekela kuyo yonke i-2 °, ukusetyenziswa kwekhalori kwanda ngama-25% kwaye ukunyamezela kwe-cardio kwanda kakhulu. Qala nge-1 "intaba" uqeqesho ngeveki. Se benzisa ixesha lexesha. Ukutshintsha rhoqo inani leendlela kunye nokuphindaphinda. Iiveki ezi-2 zokuqala, landela indlela e-1 ukusuka kwi-10-12 yokuphindaphinda kwenkqubo nganye, iiveki ezilandelayo ezi-2 - iiseti ezi-8 zokuphindaphinda, ngokuphindaphindiweyo kwezi-6 ukuya kwezi-8 ukuya ku-8 kwaye ekugqibeleni ukuphindaphinda oku-4 kwe-3-5. Ukunciphisa inani lokuphindaphinda, ukwandisa imithwalo. Abo bahlala bexhamla kwinkqubo enye, ixesha lokuhlaselwa liza kwiinyanga ezi-4-6. Abo bafaka ixesha lokufunda ixesha, akukho nto ikhusela ukuphucula ifomu labo elizimele. Ukubeka ingqalelo kwintsebenzo ngokujonga kwezinga lentliziyo. Inqanaba lentliziyo libonakaliso elihle kakhulu lokusebenza komzimba. Masithi, iikhilomitha ezili-1 uya kudlula imizuzu eyi-10, kunye ne-pulse - 135 beats ngomzuzu. Emva kweeveki ezi-6 ngexesha elifanayo ngezinga elifanayo lokupasa, uhambe umgama omkhulu. Ngenxa yoko, ifomu lakho lenyama liye laphucula, kwaye umzimba ngoku ngoku lula uhlangabezana nomthwalo okhulayo.
Ziqhelanise "iklasi". Ngaba ukuphindaphinda kwezinto ezili-10 ngeesisindo ukwenzela ukuba izidumbu zitshathele. Ukunciphisa ubunzima ngo-10-20%, yenza ukuphindaphinda oku-2-4 ngaphandle kwekhefu. Ngethuba leveki eziyi-8 zeeseshoni, apho zibandakanya imicu ye-muscle ejulile, amandla omzimba uya kunyuswa ngama-40% ngokukhawuleza. Kodwa ukuphepha ukulimala, ngeli xesha ukwenza i-week-break break. Hlanganisa uqeqesho lwe-cardio. Ukunikezelwa kweeseshoni ezimbini zitshintshana ngezigaba ezingama-30-60 zeesibini zokuphakama okukhulu "nokuphumla" okusebenzayo, ubude obuphindwe kathathu ngaphezulu. Ixesha lokunyuka kokuqala, ubude boluhlu lwesibini de kube yinto efanayo. Ukuba isantya sanda nge-1 km / h, ukusetyenziswa kwamandla kwanda ngo-12%. Oku kuthetha ukuba ibhinqa elingama-60 kg ngeyure lokuhamba ngesantya se-5 km / h ishisa i-kcal i-225 kcal, kwaye kwisantya se-6 km / h - 252 kcal.
Cwangcisa iintsuku zakho. Esi sisisombululo esibalulekileyo sempumelelo. Xa abantu abenza imidlalo bayaqaphela ukuba iziphumo aziphuculanga, zandisa umthwalo. Kwaye kufuneka wenze okuphambeneyo: thatha i-breather. Kwiveki nganye kuyimfuneko ukulungiselela iintsuku ezingama-1-2 (ukusuka emzimbeni) kwimihla. Ukwandisa imithwalo. Ngaba ukwesaba ukwakha ubuninzi besisu, usebenza nomthwalo osisiseko? Nangona kunjalo, awuyi kuphinda uphumelele ngale ndlela. Ukungabikho kwenqubekela phambili kubangelwa ngokuqinisekileyo ukuba imisipha ijwayele isisindo esithile. Ukuba ukwenza ngokuphindaphindiweyo ukuphindaphinda oku-12, ukwandisa umthwalo, ukwenzela ukuba le ndlela yokugqibela inikwe ubunzima. Yaye ungesabi ukujika entabeni yezihlunu: abafazi banomncinci kakhulu we-hormone ye testosterone. Gcina idayari yokufaneleka. Uya kukuxelela ukuba iziphi izinto ezingabangela ukukhathala nokuxhwaleka. Emva kokuhamba kwe-cardio, urekhode ixesha, umgama, isivini, uhlobo lweseshoni, igama lomqeqeshi. Emva komkhosi - inani lokuphindaphinda kunye neendlela, ubungakanani bokunyamezela. Shintsha indlela yokugijima. Nendlela ephawulekayo kwangoko okanye kamva uya kuthuka. Into elula kakhulu enokuyenza kukuba ugijime ngendlela eqhelekileyo kwelinye icala okanye kwelinye ixesha lomhla. Ukuqhelanisa nokuzilolonga. Ukusebenza izihlunu ezivela kwii-angles ezahlukeneyo, usebenzisa iintlobo ezahlukeneyo kunye nokukhuthaza ukukhula kwazo. Ngokomnye, umzekelo, ifowuni yefubhu yee-dumbbells kwibhentshi ehambayo kunye nokuzilolonga okufanayo, kodwa ebhentshini yanyuka okanye iphezulu. Esikhundleni seendlebe, thabatha i-barbell, faka ibhentshi nge "butterfly" okanye usebenze kwi-simction ye-traction simulator. Cela uncedo kumqeqeshi. Ngezifundo ezi-1-2, uya kukwazi ukunqanda oko kukuthintela inkqubela phambili, kwaye ulungise lula iingxaki zakho. Mhlawumbi uthanda nje ukulahla. Ngokomzekelo, ukwenza umzimba kwi-biceps, uncika kwiinqaba zakho ezinqeni, ngenxa yoko umthwalo uncitshiswa ngesiqingatha. Yenza amandla okusebenza kunye nomncedisi. Beka okanye uthathe umthwalo, apho izihlunu zidiniweyo ngokuphindaphindiweyo kwe-10, kwaye emva kwesinye intombi okanye umqeqeshi wenza enye into ephindaphindiweyo ye-3-5 (akudingeki ukuba uzixhase ngokwakho, kodwa umzulisi okanye ibha). Yeka xa kuya kuba nzima ukuba ubuyele kwindawo yokuqala.
Bhalisela iqela lezemidlalo. Xa uphakathi koluntu, ufuna ukuhlala uphezulu. Uya kuqala ukuqeqesha nzima kwaye uphucule iziphumo. Ukunciphisa ithempo. Yenza umzamo kwi-akhawunti ezili-10, kwindawo yokuqala ubuyele kwi-akhawunti ezi-4. Landela indlela e-1 ukusuka kwi-4-6 ukuphindaphinda. Kwiiveki ezili-10 zokuqeqesha okunjalo kunokwenzeka ukwandisa amandla emisipha 2 ngokukhawuleza kunokuqeqeshwa kwendabuko: umzamo kwi-akhawunti ezi-2, ubuyele kwindawo yokuqala - kwi-akhawunti ezi-4. Oku kusebenza ngokukrakra kunye nokunyanisekileyo kufanele kufakwe kwinkqubo yoqeqesho xa kufuneke ukukhwela kwekhwalithi. Sebenza kwiqela. Ngamanye amaxesha sinamathele kakhulu kwizixhobo zethu ezizithandayo kwaye asikho nentshisekelo kwinto eyenzekayo kwigumbi elilandelayo le-aerobics. Kwaphela ngokupheleleyo. Ukuba uvakalelwa kukuba awusayikuvuyela ngesigxina okanye isiteji, zama ukuya kwiseshoni yeqela nge sikling. Kwinkampani, kumculo, uya kunika konke okusemgangathweni ekusebenzeni imiyalelo yomyalelo. Kwaye emva kwexeshana, khawuleza uzifumene kwiimisipha zakho, ubukho obungazange bukhunjulwe. Qeqesha nge-pre-fatigue. Okokuqala, yenza umsebenzi kwiqela elithile lomsila, kwaye emva koko ungenaso isikhashana - umzovo odibeneyo udibanisa amaqela amaninzi emisipha. Ngokomzekelo, ukwenza umsebenzi we-quadriceps ngokukhawuleza, yenza ubuncinane ukuphindaphinda kwe-10 kwisimulator kwi-front front of the thigh, emva koko kukho ukuphindaphinda kaninzi kwi-simulator ye-bench press. Ngale ndlela uqeqesho oluninzi luye lwabandakanya. Yiya kwiiklasi ze-yoga okanye uqeqesho lwe-Pilates. Baza kuyanzela umzimba ukuba usebenze ngendlela entsha, echaphazela uqeqesho oluqhelekileyo. Ngokomzekelo, ukwenza ama-squats, ngokuqinisekileyo uzinze umzimba ngokubonga kwimisipha eqinile yenkxalabo kunye nesinqe. Ngoko, unokukwazi ukujongana nemithwalo eninzi. Beka uluhlu lweenjongo zemidlalo kwindawo evelele. Yibambelele kwisango esiqandisayo, kwisibuko kwindlovu okanye kwigumbi lokuhlambela okanye ungene kwisikrini sokutshiza kwesoftware. Oku kuya kukunceda kuphela ukugcina isimo sengqondo somzimba, kodwa ukufumana iziphumo ezingcono.