Kuchaneka njani ukuba usebenze ngokusemandleni ukuqina?

Kuzo zonke iilwimi zehlabathi kukho igama elithi "ukufaneleka", laphuma kwi-English-Fitness-conformity, ukufaneleka, ukuba ilungele ukukhangeleka kakuhle, ukuba yimilo, ibe yempilweni, ukuba uzive kakuhle. Olunye uhlobo lombane amandla.

Ubunzima obuthatywayo obuninzi bufumene iminyaka eyi-10 edlulileyo. Abaninzi baxhamla amandla empilo kungekuphela kwezibonelelo ezingentla, kodwa nangenxa yomfanekiso omhle-isiphumo esibalulekileyo sezifundo.

Ngokwemvelo, le ndlela engenakuthenjwa yokwenza abahlobo bakho babe nomona ngomfanekiso wakho, kodwa ngaphambi kokuba uqale, kufuneka ufunde indlela yokuzibandakanya ngokufanelekileyo kwimpilo.

Ngokutsho kwabaqeqeshi abaninzi abanempilo, ukuphumelela kwimpumelelo yamandla, kuxhomekeka ngakumbi kumsebenzi kunye nokuchaneka kokuphunyezwa kwazo. Ukuzivocavoca zihlukaniswe ngokwasemgangathweni ngamaqela amabini - ukuhlukanisa kunye neziseko. Xa uqhuba ukusetyenziswa okuyisiseko, amaqela amakhulu ama-muscle asebenza. Ukuzaliseka kwabo kuhamba noxinzelelo olunzulu lomzimba wonke umzimba. Ngako oko, ukuze usebenze ngokufanelekileyo kunye nokufumana umphumo omuhle, kufuneka wenze imimiselo ebalulekileyo yecandelo eliphambili lwenkqubo yakho. Iqela lesibini lokuzivocavoca - ukuhlukanisa, ukuhluke kwizinto ezisisiseko ekusebenziseni ngokusisiseko kwisisipha esinye, kwaye zincedisayo kwizinto ezisisiseko. Iphutha eliqhelekileyo abaninzi abatsha baqala ukugxila kunye nokunyanzelisa ukusetyenziswa okuyisiseko. Kodwa ngababaqalayo ukuhlakulela izihlunu zomzimba wonke, ukusetyenziswa okuyisiseko kufuneka kube sisiseko senkqubo.

Njengoko sele kuthethwe ngazo, ukubandakanya amandla empilo kulandela inkqubo yoqeqesho oluthile. Kufuneka kubonise ukulandelelana kokuzilolonga kuwo wonke amaqela omzimba aqeqeshiwe, inani leendlela kunye nokuphindaphinda. Kubaluleke kakhulu ukuzithoba, phakathi kokuzivocavoca - imizuzu emithathu, kunye phakathi kweendlela, ezimbini. Ngaphambi kokuba wenze ukuqina komzimba ngomthwalo, kufuneka uqale ukuzivocavoca ngesisindo sokukhanya. Ngaphambi kokuthenga i-dumbbells, qalisa ukuzivocavoca, iincwadi, iintonga, njl njl. Ukuzivocavoca okunjalo akufanele kungabandakanywa kwaye kwixesha elizayo, izinto ezizisebenzisayo ziya kulungele ukufudumala, ukufudumala kwemisipha, ngaphambi kokuba umbane uphume.

Xa ulungiselela inkqubo yoqeqesho okanye ngexesha lokuqeqeshwa koqeqesho, landela umyalelo wokuzivocavoca kwamaqela ahlukeneyo:

1. Okokuqala, qiniseka ukufudumala. Ngenxa yoko, intambo yokuqhawula, ukugijima okulula, i-orbitrek, i-treadmill okanye ibhayisikili yokuzivocavoca iya kuhla. Ukuzilolonga owenzayo kuya kuvuselela izihlunu zakho kwaye kukukuncede ukuphephe ukulimala ngexesha lokuqeqeshwa komzimba jikelele.

2. Ngoko ke kuyimfuneko yokwenza imilinganiselo yokuzivocavoca umzimba: intamo, amahlombe, isifuba, izandla, usebenzise isithuba esipheleleyo. Ukuze kube lula ngakumbi, qalisa ukuzivocavoca ukusuka phezulu ukuya ngasezantsi, ngoko unokuphepha ukulahlekelwa okanye ukulahleka omnye umsebenzi.

3. Emva koko kufuneka uqhube ukwenza uqeqesho olujolise ekuqiniseni izihlunu ze-trunk, ngelixa ugxininise kwi-waistline.

4. Kubaluleke kakhulu ukunyamekela ukunyameka komzimba kwimilenze, iintambo kunye namathanga.

5. Emva koko, landela ukuqhutyelwa komshicileli.

6. Emva kokuphela kokuqeqeshwa koqeqesho oluyisiseko, kubalulekile ukwenza uqeqesho olunzima lokuphefumula (ukuphefumula), oku kufuneka kuquke nokuzivocavoca nokuphucula.

Kufuneka kukhunjulwe ukuba ukungawuthobeli imithetho evumelekileyo ngokusongela ukulimaza impilo yakho, okungaqinisekiyo, iya kuphazamisa isibalo. Kubaluleke kakhulu ukuba ungagqibi ukwandisa ubunzima be-barbell, i-dumbbells, ukuba ungeze umthwalo kufuneka ube ncinane.

Khawukhumbule ngokumalunga ne-posture, kwaye qiniseka ukulawula isisu, usebenze ngobunzima obunzima, umthwalo uya emthonjeni, ngelixa izihlunu ziqiniswa, kodwa azifumani ukunyaniseka, oku kungakhokelela kwiindawo ezahlukileyo. Ngoko ke, umsebenzo ngamnye kufuneka uqhutywe ngokukhawuleza, wenza umgudu wokunyusa, kunye nomoya wokuphumula.

Ukusebenza ngokufanelekileyo kuqwalaselwa-iyure enye 2-3 ngeveki. Ukusuka kwindawo yokujonga kwimizimba, kungcono ukuziqhelanisa ngo-15 - 17, ngemini. Emva kokuqeqeshwa ngamandla omzimba, umzimba kufuneka uphumle iintsuku ezingama-2-3.

Ukuba ulandela inkqubo, ngokukhawuleza nangokukhawuleza ukusebenza, umphumo wokuqala ungabonwa kakade kwinyanga yesibini yeeklasi. Kodwa ku funeka kuqatshelwe ukuba ixesha lokungasebenzi, ukuya kwiiveki ezimbini ngaphandle, lunokukhokelela lula ekulahlekelweni "kokusebenza" komzimba, okuya kufuneka kuvuselelwe kwakhona. Iingcali, umzekelo, ucebise ukubandakanya amandla emzimbeni ngokuhambisana nezinye imidlalo ezithathayo: ukubunjwa, ukugijima, ukubhukuda, i-aerobics, njl njl.

Ukwakha umzimba wakho akwanele kuphela impembelelo yangaphandle, kunye nokusebenzisa amandla. Into ebalulekileyo apha yondlo olufanelekileyo, omele unikeze umzimba umzimba kunye nokunikezelwa kwamandla okusebenza ngokomzimba. Ngoko ke, izidlo ezikhethekileyo azifanelekanga apha, ekubeni ukunciphisa ukutya kubangela ukutshiswa kwesiseko seprotheni, kwaye ngenxa yoko, ukuchithwa kobunzima bemisipha, ukubonakala kwamanqaku elula, ukwehla kwesikhumba esikhathekayo, ngelixa ioli itsala. Kule meko, ukutya kukunciphisa iinkqubo ze-metabolic - kwaye endaweni yokuchitha ama-fat deposits, umzimba uvuselela ukuqokelela kwawo.

Ngomhla woqeqesho, ukutya okuphezulu kweekhalori kufuneka kudliwe ngamanani amancinci. Awunakuyidla ngokufanelekileyo ngaphambi kokuqeqesha, ukutya okweqile kwisisu kusenza intliziyo ibe nzima, kuholele kwimiphumo emibi ngexesha leseshoni.

Kufuneka kukhunjulwe ukuba ubunzima bemisipha abuxhatshazwa yi-carbohydrates, kodwa ngamafutha, ubuninzi bezilwanyana. Zifumaneka kwibhotela, i-salted, ibukhali, idikiweyo, iimveliso zenyama. Kodwa ukunyaniseka ngokupheleleyo inyama ayifanelekanga. Ekubeni imvelaphi yabamhlophe bezilwanyana, izinto eziphambili zokwakha umfanekiso. Kwizemidlalo zondlo luncedo kakhulu - i-cottage ushizi, ii-apula, intlanzi, ushizi kunye nenyama engcolileyo.