Ngoko kamva akuzange kube bubuhlungu buhlungu, sakha le mizuzu engama-20 yenkcazelo yokuzonwabisa, eya kuqinisa nokuphakamisa ithoni yemisipha yomzimba wonke. Akudingeki uchithe iiyure ezinde kwi-gym: emva koko, unokwenza inkqubo yethu ekhaya. Yonke into oyifunayo i-dumbbells. Ukongezelela, ukufunda olu bunzima - isibini esincinci. Eyesibini kwezi zihlandlo ezinhlanu, ngokuqinisekileyo, sele usuyaziwa kakhulu - oku kukukhangela kwesisindo ngesandla esisodwa kunye ne-push-ups. Ezinye ezithathu zibandakanya ukuzibandakanya, okubandakanya ukuhamba oku-2-3 okuphuhlisa amandla amacandelo amaninzi. Mhlawumbi nabo bayazi. Ngezinto ezinjalo ezidibeneyo, wenza amanyathelo athile ngexesha elilodwa, ngaphandle kokuphazanyiswa phakathi kweendlela, ogcina ixesha. Ukongeza, utshisa iikhalori ezininzi, ukuphoqa iintumba kunye nentliziyo ukuba isebenze ngokunyanisekileyo. Kukho izizathu ezininzi zokubangela ukuba i-dumbbell iphumelele kwaye igcine ixesha elingaphezulu kuneemimandla zomoya. Ukuzivocavoca kwi-free rack kudinga ukubandakanyeka kwezisu zomzimba kunye nezihlunu ezisezantsi ukuze zizinze umzimba. Oku kunika umthwalo owongezelelweyo. Kodwa asifuni ukukukhathaza ngeenkcukacha. Emva kwakho konke, siyazi indlela okhawuleza ngayo.
1. Udibaniso lwezikwere, ukugoba kwezandla kunye nokucofa. Ukuzivocavoca kuqinisa imisipha yamathambeka, iiphambili kunye neengemuva zangasese, i-biceps, imisipha yehlombe kunye nomva emva. Thatha iidumbulu ezandleni zakho. Yima ngokuthe tye, iinyawo zange-width-apart apart, izandla zihlawule ngokukhululeka emzimbeni, iintende zibheke ngaphakathi. Gxininisa imisipha ye-press, ngelixa umgudu kufuneka ube kwindawo engathathi hlangothi. Dlulisa ubunzima bomzimba kwizithende uze wenze izikwere, ukuze iinqununu ziphantse zifane nomgangatho. Lungisa imilenze yakho. Gcina izibhambathiso zakho uze uthathe iingqungquthela kumahlombe akho. Gcina izibonda zakho phantsi kwamagxa akho. Gxininisa ingalo yakho ngqo. Kule meko, iilawu kufuneka zixhunyiwe. Buyela kwisikhundla sokuqala. Yenza iiseti ezi-2-4 zeempendulo ezi-8-12.
2. Ukwahlula kwe-lunge enzulu kunye nokuphakamisa izandla kumacala. Ukuzivocavoca kuqinisa imisipha yeendawo zangasemva nangemva kweemigodi, izibonda, iintambo, inxalenye ephakathi kwamagxa; Umzimba ugcina imisipha yomqolo kunye nomshicileli. Isikhundla sokuqala sifana nokusebenza kwangaphambili. Yenza inyulo ebanzi phambili ngeenyawo zokunene, ukuguqa idolo elifanelekileyo kwaye uhlele phantsi. Idolo elifanelekileyo lifanele libe ngaphezu kwesikhumba esifanelekileyo, idolo elisekhohlo ligobile, isithende singathinti phantsi. Hamba phambili ukusuka emagqabeni uze udonse phambili phambili kwiingalo ukuze iingqungquthela zincinci emva kwe-shin efanelekileyo. Ukuqhutyelwa ngonyawo lwakho lwesobunxele, vula imilenze yakho ubuyele kwindawo yokuqala. Emva koko pha kamisa izandla zakho emacaleni ukuze uhlabe umgangatho. Kule meko, iinduli kunye namadolo kufuneka zilungiswe ngokukhawuleza, kunye neebhondi-kwizinga kunye neenduli. Nciphisa iingalo zakho uze ubuyele kwindawo yokuqala, ubuye uphinde usebenzise umlenze wakho okhohlo. Ukwenza izihlandlo ezi-2-4 zee-8-12 eziphindaphindiweyo (ukuphindaphinda omnye kuvela kwimilenze yomibini).
Iprogram yo msebenzi
Isiseko. Qala ngemizuzu engama-2-3 yokufudumala: makube isinyathelo esheshayo okanye wenze izinto ezithile eziyinkimbinkimbi, kodwa ngaphandle kweengqungquthela. Emva kweklasi, udonsa onke amaqela amakhulu ama-muscle, ubambelele nganye isithuba semizuzu engama-20 ukuya kwe-30. Indlela yokukhetha umthwalo. Uzakufuna iindidi eziliqela zeesitumbulu ezinesisindo esiphuma kwi-2 ukuya kwi-7 kg. Ngomsebenzi ngamnye, kufuneka ukhethe umthwalo, apho uzakufumana kunzima ukukwenza, kodwa unokwenza konke okuphindaphindiweyo ngokuchanekileyo. Ekubeni amaqela amaninzi emisipha asebenza xa eqhuba ukuzilolonga, uya kufuneka usebenzise umthwalo omncinci kunokuba uyenza imisebenzi elula. Ngamanye amazwi, ukuba uhlala kunye ne-dumbbells enesisindo esingama-7 kg, kwaye ugoba izandla zakho - ezinamaqhekeza ama-5 kg, ngoko kufuneka udibanise izikwere, ugobe izandla uze ucinezele nge-5 kg ze-dumbbells. Ngoko, kwisenzo ngasinye, iinqweliso zizinyulwa ngababuthathaka kakhulu kumaqela omzimba. Ukuqinisa imisipha. Yenza oku bunzima 2-3 amaviki ngeveki, ukuphumla okungenani olunye usuku phakathi kweeklasi. Injongo yakho ukwenza ii-2-4 iiseti zokuphindaphinda kwe-8-12, ukuphumla iimitha ezi-45 phakathi kweesethi. (Ukufihla imizuzu engama-20, yenza iisethi ezi-2.) Ukuba oku kulula kuwe, faka inani lokuphindaphinda kwindlela nganye ukuya kwi-15 okanye ukwandisa umthwalo. Ewe, ukuba awunaso ixesha lokufunda zonke iiklasi, kanye ngeveki, landela indlela e-1 ukusuka kwi-10-15 yokuphindaphinda kwenkqubo nganye. Indlela yokuphumelela. Xa uqinisa imisipha, yandisa umthwalo. Ukuze ugweme ukuhlaselwa kunye nokunyamezela, tshintsha inkqubo nganye kwiiveki ezi-4-6. Ukwenza oku, unokuphula izihlandlo zokuqala ezintathu (ezidibeneyo) zibe zizinto ezihlukeneyo. (Ngokomzekelo, kwi-Exercise 1, uya kuqala wenze iiseti ezi-2-4 ze-8-12-sit-ups, ngoko-umlinganiselo ofanayo wokuguqa kwezandla, kwaye emva koko-inombolo efanayo yeengcinezelo.) Okanye emva kweveki ezimbalwa, uye kwenye into enamandla, usebenze ngenyanga buyela kule mizivo.
3. Ukufa kunye nefly butterfly ezivela kwisimo siphezulu. Ukuzivocavoca kwomeleza imisipha yomqolo wamathanga, iintambo, umva wamagxa kunye nomva emva. Beka imilenze eqondileyo ngobubanzi bamagxa, izandla kunye nezidumbane phambi kweenyawo, iintendelezo ezijongene nazo. Qinisekisa izihlunu ze-press kwaye ususe i-scapula. Ngoxa ubambe umgudu endaweni engathathi hlangothi, jolise phambili uze uzive ukuba izidumbu zentsanga zilula. Emva koko ugoba ngamadolo, qhagamshela i-scapula uze wenze "ibhabhathane": pha kamisa iingalo zakho emacaleni, udibanise ngokukhawuleza. Qinisa imisipha yamatye kwaye ubuyele kwindawo yokuqala. Yenza iiseti ezi-2-4 zeempendulo ezi-8-12.
4. Ukugxotha ngesandla esinye. Ukuzivocavoca kuqinisa imisipha emaphakathi emva, emva kwamagxa kunye nakwimilinganiselo ye-biceps. Thatha isilumko esandleni sakho sokunene. Beka iinyawo zakho ububanzi bamagxa akho. Thatha inyathelo elingaphambili ngonyawo lwakho lwesobunxele uze uphononwe kwi-lunge. Beka ingalo eyesobunxele ibambelele elugqeni entanyeni yomlenze okhohlo. Ukunyamekela phambili ngaphantsi kunokwenzeka ukwenzela ukuba inxalenye esemgangathweni yomzimba iphantse ifane. Isandla sokunene sihlulwa ngokukhululekile, intendeni ibukeka ngaphakathi. Qinisekisa umshicileli ukwenzela ukuba intloko, intamo, umva kunye neenqatha ziyodwa umgca. Ukudibanisa amacala ehlombe, uxinzelele izihlunu zangemva kunye nomzamo uthathe i-right back and up ukwenzela ukuba i-dumbbell isesinqeni. Gxininisa ingalo yakho uphinde uphinde uphinde uphendule amaxesha angama-8 ukuya ku-12. Yenza iiseti ezi-2-4 ze-8-12 ukuphindaphinda esandleni ngasinye (ungakhohlwa ukutshintsha imilenze).
Indlela yokutshisa ngokukhawuleza iikhalori
Ukubulala iintaka ezimbini ngeeritye elinye, oko kukuthi, ukutshisa iikhalori ezininzi ngexesha elifutshane, unakho, ukuguqula uqeqesho lwakho kwiinkqubo ze-cardio namandla. Khetha enye yeeprogram apha ngezantsi, okanye wenze zombini ngokunye ukukhusela izihlunu ukuba zisetyenziswe.
Inkqubo 1
Emva kwemizuzu emi-5 yokufudumala, landela indlela e-1 ukusuka kwi-10-12 ngokuphindaphindiweyo komsebenzi ngamnye kunye nama-dumbbell kule ndlela. Lo umjikelo omnye. Musa ukuthatha ikhefu emva kokuqeqeshwa kwamandla, imizuzu emi-3-5, sebenzisa izixhobo zokusebenzisa i-cardio (khetha naluphi na umsebenzi oluhlu olungezantsi) ngobukhulu obuphakathi okanye obuphezulu. Emva koko, ngaphandle kokuphazanyiswa, wenze olunye umjikelo wamandla osebenzayo, kwaye emva koko-ukusetyenziswa kwe-cardio iminyaka emi-3-5. Ukuba ixesha livumela, phinda le nkqubo kwakhona. Ekupheleni komsebenzi, thambisa imisipha.
Inkqubo 2
Qala nge-5-minute-warm-up. Emva koko landela indlela e-1 yamandla onke, usebenzisa i-cardio umzimba emva komnye wabo ngomzuzu 1. Oku kuya kuba ngumjikelo omnye. Phinda lo mjikelo kanye okanye kabini. Ekupheleni komsebenzi, thambisa imisipha. Umzimba
• Uhamba endaweni: imilenze yodwa-imilenze kunye.
• Ngaphandle kokuphakamisa amadolo.
• Ukuphakama ukuya kwinqanaba (ubude bendawo okanye ibhentshi kufuneka kube ngu-15-25 cm).
• Intambo yokulahla.
• Iiklasi kunoma iyiphi i-cardio: ibhayisikili yokumisa, "inyuko ehambayo", umqeqeshi we-elliptical okanye i-treadmill.