Sonke sifuna ukubukeka sihle kwaye sinomfanekiso omncinane. Ngenxa yoko, abaninzi abantu baya kwi-gym ukuze bawubeke umzimba. Kodwa kuthekani ukuba kukho iipounds ezongezelelweyo? Emva koko, umphumo woqeqesho awuyi kubonakala phantsi kwawo. Kubalulekile ukugqiba okokuba uphosa yonke imikhosi: ukudala uncedo okanye ukutshisa amafutha.
Kukho iinkolelo ezininzi abantu abazikholelwayo. Ngokuqhelekileyo le nto kutheni akunakwenzeka ukuphumeza iziphumo ezifunwayo. Kule nqaku, thina swami siya kuqonda into enyanisekileyo, kwaye yintoni inkohliso.
Inkolelo ye-1: Ukulahleka kwesisindo kuyimfuneko i-aqua aerobics, i-aerobics, i-callanetics, kunye ne-simulator kufuneka ishiywe ekugqibeleni
Kufuneka ukwazi ukuba ukulahlekelwa isisindo akuncedi ngegama lesifundo, kodwa ngobunzima bezinga lentliziyo yakho kwiklasi. Ukuba uqeqesha ngezinga lokutshiza kwe-160 beats ngomzuzu, uqeqesho luya kuba lunyamezelo. Siyabulela kwaye sitshisa amafutha. Xa i-pulse idlula i-170 beats ngomzuzu - oku sele kusele uqeqesho lwamandla, oku kunceda ukupompa imisipha.
Umpompo ophezulu unokufezekiswa kokubili kwisinyathelo-aerobics, kunye nasesitini. Ngaphantsi kaninzi uhlala kwimidlalo, ngokuqhelekileyo intliziyo yakho ibetha. Ukuba ku-aerobics uza kulungela umoya ngomlomo wakho, intloko yakho iya kukhangela ubisi, umzimba wakho uya kuthukuthela ngokujuluka kwaye imilenze yakho iya kuhamba, uze uqeqeze amandla, ungatshisi. Kwaye umthwalo ongeyona ndlela efanelekileyo yokuthetha intliziyo yakho. Ngako oko, kulungele ukukhangela izifundo ezicothayo, umzekelo, ukuba uqale ukufundisisa kwisiteyimu. Apho ungazibeka isantya esifanelekileyo.
Inkolelo yesi-2: Kwi-simulators, awukwazi ukunciphisa umzimba
Oku akunjalo. Ukuqala oko kuyimfuneko ukuqwalasela into yokuba abafanisi bahluke. Ngokomzekelo, izixhobo ze-cardiovascular: ibhayisikili yokuzivocavoca, umzila wokuhamba, umqhubi, i-ellipsoid. Yonke inika umthwalo ofana no-aerobic. Okulandelayo, oku kufanelekile ukucinga - abaninzi banokwenza imilinganiselo engafanelekanga yokuqeqesha abaqeqeshi. Ngaphandle kokusebenzisa iimpahla, iintambo, iibhloko kunye nokunye, ungazitsali uqeqesho lwangempela. Ngendlela efanelekileyo, i-pulse yakho iya kuphakama ukuya kwi-170 ibetha, kunye nenani lamaxesha ekuphindaphinda akufanele libe ngaphezu kwe-10 Oku kuthetha ukuba ubunzima bube bukhulu kakhulu. Ngokuqhelekileyo, baqala ngesiqingatha sabo ubunzima besifuba kunye namahlombe, kunye nesisindo sabo sembuyiselo nemilenze.
Uqeqesho olunjalo lufanele lugcine ngaphezu kwemizuzu engama-40. Eli xesha uya kuba neleyo. Kwiiklabhu zengqondo, isifundo sifanele sifike kwiiyure ezimbini. Ngelo xesha, ubunzima bamele bube buncinci, kwaye kwindlela enye inani lokuphindaphinda akufanele lidlule kumaxesha angama-30. Musa ukulibala malunga nokuphumla phakathi kweendlela. Ngelo qeqesho awuqhubeli imisipha, kodwa ubalethele ithoni. Kwaye into ebaluleke kakhulu kukuba iya kunceda ukutshisa ioli.
Inkolelo yesithathu: Ukuqeqeshwa kwamandla kunokubangela kakhulu imisipha
Ngoko kunjalo, kodwa oku kuyimfuneko ukujongana nobunzima obukhulu. Abanye abantu ngokukhawuleza emva kokuba beza kwi-gym, izihlunu ziqala ukwandisa umthamo. Kutheni oku kwenzekayo? Yonke into ilula kakhulu.Ukuba nje uhamba ngendlela yokuphila, imisipha yakho iya ku-atrophy ngokuthe ngcembe. Ngokukhawuleza xa uqala ukusebenzisa umzimba, izihlunu ziqala ukufumana umthwalo kwaye ngokufanelekileyo, zanda umthamo. Ngesiqingatha sonyaka, iimisundu ezinkulu ziyakhula ngo-2 cm ngevolumu. Kodwa ukuba ngexesha elifanayo ulahla iikhilogram ezongezelelweyo, ngoko ke umthamo wezintlu awuyi kunyuka, kodwa ube yinto egciniweyo. Ukuba ufuna ukupompa ubunzima be-muscle, ngoko uya kufuneka wenze umgudu omkhulu. Imisipha yomzimba ikhula kakhulu kunabantu.
Musa ukoyika ukukhula kwemisipha. Emva koko, bafanele baqikelele malunga ne-30% yesisindo somzimba womfazi. Ngaphandle koqeqesho, silahlekelwa ngu-3.5 kg we-muscle ubunzima ngaphezu kweminyaka eyi-10. Ngenxa yoko, ukunyaniseka kwamatye kunye nesifuba kunciphisa, ukunyameka kwehla kuyaphuka, isikhumba siyaba saggy. Siyabona ukutshintsha kwexesha lomzimba wethu. Ndiyabulela uqeqesho onokulifihla iminyaka yakho kwabanye.
Iingoma 4: Kunzima ukupompa izihlunu kwiimeko zekhaya
Oku kungalunganga. Ekhaya, sinokusebenzisa ubunzima bethu. Zama ukuzilayisha ngokubanzi ngangokunokwenzeka izihlunu ofuna ukuzenza. Ukuba ziyizintambo nemilenze, funda u-squat ngelinye ilanga. Ukuba libuya kunye nesifuba, fakraza phantsi. Ungasebenzisa abahwebi kunye neengqungquthela. Kwivenkile yempahla yezemidlalo ungayifumana ii-barbells kwanoma yisiphi isisindo.
Inkolelo-mfundiso yesi-5: Ukukrazula iifompo ezinamaqatha kunye nesisu, kufuneka wenze okuzenzekelayo
Njengokuba sele uyazi, ukulahla amanqatha, kuyimfuneko ukusebenza ngeqondo lokutshiza okungenani ubunzima be-130 ngomzuzu. Akunandaba nokuba uyayenza njani: i-mahami engapheliyo okanye uhamba kwi-treadmill. Kuhluke ukutshintsha umzimba wakho. Oku kufuna amandla oqeqesho.
Inkolelo-mfundiso 6: Okokuqala kufuneka ulahle ubukhulu, kwaye umboleko wesikhwama ukwakha
Kungcono ukwenza konke ngexesha elifanayo. Ngexesha elide uze ulahlekelwe isisindo, imisipha yakho ayiyi kuba yinto. Ngoko ke, hlabanisa uqeqesho lokulahleka kwesisindo kunye nokwakha imisipha. Unokukhetha kunye nezifundo ezinjalo, apho kukho ezimbini iindidi zomthwalo wokusebenza: iqela liqhuba kunye nezilumbulu, i-barbell encinci kunye nezinye izisindo. Musa ukulibala malunga nesondlo esifanelekileyo, ngaphandle koko akuyi kubakho ingqiqo.
Inkolelo-mfundiso ye-7: Iingqungquthela ze-Dumbbells kuphela "eziphambili"
Amaklasi aphethe i-barbell ne-dumbbell azakukhusela nabani na. I-Nasil simulators izisulu ziya kusebenza ngokwahlukileyo: kwelinye-imilenze, kwiingalo-kwisithathu-emva nangaphezulu. Kutheni uchithe ixesha elininzi kuwo onke ama-simulators, ukuba ungasebenzisa u-80% wemisipha kwisenzo esisodwa. Ngokomzekelo, xa i-squat ene-bar. Nazi izihlunu zemilenze, umqolo kunye nezihlunu zisebenza.
Inkolelo-mfundiso 8: Emva koqeqesho lonke kufuneka bonke bagule
Akunjalo. Ukuba emva kokuba uqeqesho lwakho luhluthe imisipha yakho, kuyimfuneko rhoqo ixesha lokunika umthwalo omkhulu, kwaye ngamnye umsebenzi uza kuyimfuneko ukwandisa. Mhlawumbi kwimidlalo yobugcisa oku kuvumelekile. Kodwa ukuba uyayenza impilo, emva kokuqeqesha, kufuneka uzive uncinci kwimisipha kunye nokukhathala okumnandi, kwaye ungagqibekanga ukuphelelwa amandla.
Inkolelo-mfundiso 9: Ukuzuza isisindo kunokunyuka ekuqeqesheni amandla
Yinyaniso. Iimisipha zethu zinzima kunamafutha ngama-30%, ngoko unokuba lunzima kunene, kodwa ngexesha elifanayo lijonge kancinci kunaphambili. Yingakho akufanele uxhomekeke kwiikali, kodwa kwi-tape yentimitha. Kwakhona kwenzeka ukuba kwiiveki zokuqala zeeklasi azitholi isisindo kuphela kodwa kwandisa ivolumu. Oku akukhathazekiyo. Emva koko, izihlunu sele ziqalile ukukhula, kwaye ugcino olutyebileyo alukacinywa. Mhlawumbi ufuna ukuchitha ixesha elide uqeqesho lwakho, kungekhona ngamandla. Nangona kukho enye inketho - ukutya okungafanelekanga. Ukuba udla kakhulu, phinda ucinge ngokutya kwakho kwaye ungene kuyo kuphela ukutya okunempilo.
Ndiyabulela uqeqesho olunamandla ongazibalekela:
intlungu kwinqanaba elingaphantsi, ukukhawulwa komlenze we-iosteochondrosis. Baxhasa umgudu, nangona xa iigamentshi zilungiswe;
ukunyameka - izidumbu zodwa zifumana amandla kumanqatha, ezinye izitho azikwazi ukwenza oku. Ngoko ke, izihlunu zitshisa ioli ngokujikeleza iwashi;
isifo sikashukela - kuboniswa ukuba umthwalo unokwandisa uvakalelo kwi-insulin kunye nokunyamezela kwe-glucose, ngoko kuyacetyiswa ukuba impilo ifumaneke kulabo abahluphekileyo kwesi sifo;
Uxinzelelo oluphezulu - emva koqeqesho olufanelekileyo uxinzelelo lwakho luya kuqhelekileyo;
I-atherosclerosis - uqeqesho luphucula umlinganiselo we-cholesterol embi nefanelekileyo kwigazi.