Kudingekile ukuthi ucabange ukuthi uzokuchitha isikhathi esingakanani emisebenzini yokulungiselela kanye nokuthi yini okufanele abe yukuthi ungalutholi noma ukulimala okungathí sina. Phakathi nenkathi yokuphumula kwezinyanga ezingu-2-3, izinkomba zamandla ziwela kancane, kanti amakhono aerobic ahla kakhulu. Iqiniso lokuthi inhliziyo ayisakwazi ukukhipha inani legazi eliphambanwe muva nje, uma uhileleka ezemidlalo. Ngakho-ke, iminwe ezandleni nasezinyaweni zakho ibanda, khona-ke kukhona amathanga egazi ebusweni bakho. Indlela yokunqoba ubuvila futhi ungene emidlalweni njalo - kamuva ku-athikili.
Kuze kube iphuzu lokubhekisela
Kukholelwa ukuthi uma ungaqapheli izinyanga ezimbalwa, ukuphumula ukuphumula kuzokwanda ngo-10-20 ukushaya / iminithi, uma kuqhathaniswa nalokho okwakukhona phakathi kwamakilasi avamile. Amalungu abuye aphelise, ngakho-ke akufanele kube khona omunye umuntu obambe iqhaza ezisisindo esazijwayele ngaphambili. Kulaba besifazane abakhulelwe, ngaphezu kwalokho, izinga lokuvimbela i-hormone i-relaxin likhuphuka, eliphinde linciphise imigqa. Ukubuyela ehholo ngemuva kokuzalwa kwengane, kuyadingeka ukwenza imishini ngokusekela emuva okungenani amasonto amabili, futhi okungcono kunabo bonke - kusuka endaweni yokuhlala. Ngihlukanisa "ababuyela emuva" emaqenjini amathathu: labo abangazange basebenze izinyanga ezingu-2-3, izinyanga ezingu-7-8 kanye nonyaka. Iqembu lokugcina lihlanganisa amantombazane abelethe ingane. Abanye baqhubeka nokuhlanganyela ngenyanga yesishiyagalombili yokukhulelwa, kanti omunye umuntu wesithathu akakwazi ukuxoshwa endlini. Nokho, kokubili, kungcono ukuphephile.
Inkumbulo yemisipha. Awuzange uhlanganyele: izinyanga ezingu-3
Ngemuva kokuphumula okufishane okunjalo umzimba wakho awukakhohliwe ukuthi ungabeka kanjani unyawo lwakho kwisiteji esiteji noma isikwelethi esinesivivinyo. Nokho, ukusebenza kwakhe kwe-aerobic kwehla. Ngakho-ke, ukuma esitebelini nokubeka isimiso esijwayelekile ngokwakho, awukwazi ukukwenza ngokugcwele - ukuhlushwa ukuphefumula. Futhi eklasini amakilasi sweat uzogeleza isichotho. Okokuqala, kumele sihlanganyele ngamakhilogremu engeziwe futhi silungise uhlelo lwe-cardiovascular for exercise, ngakho-ke izifundo zokuqala ezintathu kuya kwezine zidinga ukunakekelwa okukhulu kwe-aerobic. Ngemuva kwalokho, ungaqala futhi ku-gym noma eqenjini. Isiphetho: okubaluleke kakhulu ukubuyela emuva evamile. Khumbula kakhulu umthwalo we-cardiovascular for "swinging" izinhlelo ze-cardiovascular and respiratory. Ingozi! Hamba kanye nezinhlobo zezemidlalo lapho kuneziningi zokuhamba ngokuzumayo (tennis, ukwehla kwezulu). Ithiphu: Ungabambezeli isigaba sokutakula.
Vimba 1
- Imizuzu engu-15 ijubane elikhanyayo emthonjeni + ngaphambi kwalesi sinyathelo sesigamu esingu-5 (isinyathelo esibushelelezi)
- Izikwele ezinama-dumbbells: amaqoqo amathathu okuphindaphinda okuphindwe kabili
- Ama-POS-ups kusuka ku-BOSS ngokugcizelela emadolweni: amaqoqo amabili okuphindaphinda okuphindwe kabili
- I-hypererextension: amaqoqo amathathu wezinombolo ezingu-15
- I-Side iphikisana: amaqoqo amathathu wezinombolo ezingu-15
- Gxila ebhokisini eliphezulu phezulu esifubeni (noma ukukhishwa kwama-dumbbell esikhundleni sokulala ebhentshini): 2 amaqoqo angu-15 okuphindaphinda
- Imizuzu engu-10 yokugijima endleleni noma ukuhamba okusebenzayo ku-stepper
Vimba 2
- Imizuzu emihlanu yokufudumala: ama-mahi, imilenze, iqhubekela phambili futhi ihlangene, ukujikeleza kuhamba, imfucumfucu, ukuphoqa ngezandla zikotini phezu kwekhanda lakhe - ukuphindaphinda okungu-10
- Ama-push-up ngokugcizelela emadolweni: amaqoqo amabili okuphindaphinda okuphindwe kabili
- Ukuphikisana: amaqoqo angu-3 okuphindaphinda izikhathi ezingu-15
- Izikwele ezingenasisindo: amaqoqo amathathu wezinombolo ezingu-15
- Hlala ngomlenze owodwa ngemizuzwana engu-10: amasethi amabili wezinombolo ezingu-7. (Esikhathini esizayo, ukuzivocavoca kuyaba nzima: ungathatha unyawo lwakho ohlangothini.)
- Vula kwibha yezingqimba ezinemizuzwana engu-5-10
- Ukwelula lula
Vimba 3
- Ukuhlelwa kwe-simulator ("butterfly"): amaqoqo amabili okuphindaphinda kuka-9
- Phambuka phambili: 2 amasethi wezinombolo ezingu-6
- Ukuqhutshwa kwebhulogi kuya ebhande elihlezi: izigcawu ezimbili zokuphindaphinda izikhathi ezingu-10
- Ukuphakamisa ama-dumbbells phambi kwakho
- I-hypererextension: amasethi amabili wezinombolo ezingu-15
- Ukuphikisana ne-fitball: amaqoqo amathathu okuphindaphinda okuphindwe ngu-10
- Izandiso ku-triceps zivimba: amasethi amabili wezinombolo ezingu-12
Isifundo sesibili sokuqeqeshwa
- Hlala ebhodini kuya esifubeni: 2 amasethi okuphindaphinda okuphindwe kabili
- Izandiso, ukujula kwemilenze 2 amasethi wezinhlamvu ezingu-12
- Izandiso ku-triceps ku-simulator: 2 amasethi wezinombolo ezingu-12
- I-Dumbbell iphakamisa emathafeni: amaqoqo amabili okuphindaphinda kuka-9
- Ukuphikisana ebhentshini: amaqoqo amathathu okuphindaphinda okuphindwe kabili
- Ibhentshi esimeni se-esifubeni: 2 amasethi we-9 okuphindaphindiwe
Awukwenzanga: izinyanga ezingu-7
Uma ngaphambi kokuphumula umsebenzi wakho wokusebenza wawuncane (ezingekho ngaphezu kwezinyanga eziyisithupha), ungakhohlwa inqubo yokwenza lokhu noma lokho okuvivinya umzimba. Kulesi simo, cela umfundisi ukuba aqhube izifundo eziningi zokuqala noma afunde izifundo ezimbalwa. Ake ucabange ukuthi ngokwecebo uthola ukuthuthukiswa kwezandla nezinyawo. Kulabo abanamathuba angaphezu konyaka okuhlangenwe nakho, iqembu le-muscle elisezingeni lokuqala lizokhula kangcono. Incazelo ilula: ekuqaleni kokuqeqesha unamandla amakhulu. Ngakho-ke, emva kokuphumula, okokuqala siqeqesha "ingxenye" yomzimba, bese kuthi konke okunye. Ngokuvamile, amantombazane "awela ngemuva" emaceleni, ku-press and triceps. Isiphetho: izinyanga ezingu-7-8 ungakhohlwa inqubo yokwenza ezinye izenzo. Ngakho-ke, kuyadingeka ukuthi uhambisane nezinkinga ezivela ku-Block 1 noma ukuvimbela okungenani izinyanga ezintathu, futhi uhlanganyele ngesonto lokuqala nomqeqeshi wakho. Ingozi! Ukuzivocavoca ngomthwalo omdala. Akukho lutho, ngaphandle kobuhlungu besisindo noma ukuhlukumezeka, ngeke kulethwe. Ithiphu: kunoma yikuphi ukuvivinya umzimba, faka umshini emsebenzini!
Ngesikhathi sasemini
Ngisho noma ungenalo ithuba lokuzivocavoca njalo, udinga ukuqapha ukudla. Uma ubuyela ekamelweni futhi, ukuthanda kwakho kunganda. Kulokhu akukho okungaqondakali: umzimba uthola umthwalo owengeziwe futhi udinga ushona. Qinisekisa ukuthi udle ihora ngaphambi kokuqala kwesifundo, futhi nalapho ubuyela ekhaya. Ngemuva kokuqeqeshwa ngezinsimbi, isifiso siphume. Kodwa-ke, uma ekupheleni kweseshini, kufana nemaminithi angu-15 ku-rollreader, izokwehla ngokuphawulekayo. Kubalulekile ukumisa amakilasi noma uthintane nomqeqeshi uma:
• Kwakukhona ubuhlungu esifubeni noma kumisipha elayishwayo
• akukho umoya okwanele
• isizungu noma isicashunwe sizwakala
Awukwenzanga: izinyanga ezingu-12
Ngemuva konyaka ngaphandle kwamakilasi, konke kufanele kuqale futhi. Yiqiniso, ukukhumbula okwenzile ngaphambili kunzima kunokufunda kusukela ekuqaleni, kodwa namanje, kuthatha okungenani inyanga ukuthola. Futhi udinga ukuhlolwa kwezokwelapha - okufana nokuqala kokuqeqeshwa. Ngeluleka amaklayenti ami ukuba enze i-calipometry - inqubo yokulinganisa inani lamafutha emzimbeni. Udinga ukuyiphinda ezinyangeni ezingu-2 ukuze uqiniseke ukuthi usendleleni efanele. Uma unyaka usuqedile isifundo sokugcina, umuntu akakwazi ukusebenza kahle kusukela ekuqaleni. Ngakho-ke, okubaluleke kakhulu ekuqeqesheni umzimba kufanele kube okwesibini noma kwesithathu ohlwini. Abathandi bezinhlelo zeqembu kungcono ukubonisana nothisha, yimuphi umsebenzi ozowukhetha okokuqala. Isiphetho: lezifundo kuzodingeka ziqale kusukela ekuqaleni. Izikhathi ezingu-2-3 ngesonto ziyahamba. Okokuqala hamba ngesinyathelo esisheshayo samamitha angu-800, ngokuhamba kwesikhathi uzokusheshisa kancane. Kwaphela amasonto ambalwa ungalungiselela ukuvakashela ehholo. Esikhathini sokuzivocavoca, yenza izivivinyo ezivela ku-Block 3 (ukushintshana kokusebenza) kuwo wonke umzimba izikhathi ezingu-2-3 ngesonto. Ingozi! Ukucabanga ukuthi emva konyaka wokuphazanyiswa ngeke ukwazi ukwenza noma yini. Ithiphu: inyanga yokuqala udinga ukunikeza umzimba wonke umthwalo okungaphezu kuka-2-3 izikhathi ngesonto, ngaphandle kwalokho ungathola i-overtax. Esifundweni ngasinye, kufanele ushintshe ngokuphelele ukuvivinya umzimba ukuze ulayishe imisipha evela emajukeni ahlukene. Ungabuye uphenduke ngendlela ehlukile, ukuze uthole umphumela omkhulu.