Loluhlelo luhlanganisa ngokuvumelana nezinhlelo ezimbili zokuqeqesha: ubuciko bokulwa (ukuhlukumeza okunamandla kanye nesisomethrikhi) nokwakhiwa komzimba (umsebenzi womzimba). Ngenxa yalokhu, umthwalo ngokomzimba usatshalaliswa ngokufanayo kuwo onke amaqembu omzimba: imisipha yomzimba, izibhokhwe, isifuba, ibhande lehlombe, emuva, imisipha yamathole, i-biceps ne-triceps.
Kulesi simo, zonke imisipha yomzimba zithola umthwalo odingekayo ngokomzimba izikhathi ezimbili ngesonto, nezintambo kanye nemisipha yomzimba - izikhathi ezintathu ngesonto.
Ukuzivocavoca kunomthelela ekutheni: ukuthuthukiswa okuhambisanayo komuntu onesimiso semisipha encane, ukuqedwa kwezingxenye zomzimba; phuthukisa ukuma nokuhamba; ukwandisa ubungqabavu.
Ukudla okunconyiwe akusho ukulinganiselwa okuqinile. Njengoba usuzuzile imiphumela oyifunayo, ungakwazi kanye ngesonto phakathi nosuku lonke unakho konke okukufunayo, futhi ukhohlwa ngokudla ngamaholide nangamaholidi.
Ngifanele ngiqaphele ukuthi angikaze ngiqaphe futhi angilandelanga ukudla okunzima, ngoba angikaze ngihlupheke ngokweqile, ngakho-ke angikwazi ukuqinisekisa ngempumelelo yami ukuphumelela kwezincomo zokudla J. Vedral. Kodwa kubonakala sengathi kunengqondo kimi.
Kungani uJoyce Vedral athuthukisa le nguqulo yesistimu yakhe?
Ngaphambilini, uJ. J. Vedral weluleka isakhiwo esinezinhlangothi ezintathu zezimbongolo. Wabe eseqala uhlelo lokuqeqesha abesifazane abaneminyaka yakhe (nokho, abancane nabo bahlanganyela ngempumelelo kuloluhlelo) izikhathi ezine ngesonto imizuzu engu-75 ngeqoqo lezingqungquthela, imigoqo kanye ne-simulators. Wathola ukubuyekezwa okuningi okuhle mayelana nezinhlelo zombili, kodwa waphoqeleka ukuthi avume ukuthi abesifazane abaningi bangathanda usuku lonke, kodwa baqeqeshwa isikhathi esifushane, ngenxa yokuqashwa okukhulu, nangemishini elula engenziwa nganoma isiphi isikhathi noma kunoma yiziphi izimo. Ngokusho kukaJoyce, yena ugijimele kule nkinga, ehamba kakhulu.
Ngakho-ke, uJoyce Vedral wanquma ukuthuthukisa ngesisekelo sesistimu yakhe uhlelo olusha lwamakilasi ukuze afinyelele isibalo esihle, echaza ngokucacile isiqondiso semizamo yabo: inani liyanciphisa, kodwa izinga liphakama.
- Uma wenza izifundo ohlelweni olusha kufanele usebenze ngokwengeziwe, ngakho unganciphisa inani lokuzivocavoca ngezikhathi ezimbili.
- Esikhundleni sokwenza izivivinyo ezine zeqembu lemisipha, ungazikhawulela kokubili.
- Ungasichitha isikhathi njalo ushintsha ama-dumbbells, imigoqo nama-simulators: i-pair of dumbbells ye-1.5-kilogram - yilokho okudingayo.
- Njengoba uhlelo lwaklanyelwe ukwenza umsebenzi omzimba ojulile, ukuphumula phakathi kochungechunge lwezivivinyo kungemasekhondi angu-5-10 kuphela, hhayi 45-60, njengokujwayelekile.
- Ukunciphisa ubude bomsebenzi okwenziwe ngokomzimba kuze kufike kumahora angu-1.5 ngeviki, sithola umphumela ofanayo nomthwalo weviki amahora angu-5.
- Isikhathi sesifundo esisodwa sincishisiwe kusukela kumaminithi angu-75 kuya ku-12, njengamanje sinikezwa ukusebenza ngokuqina ngangokunokwenzeka, kulandela uhlelo olusekelwe ekucindezelekeni kwe-isometric nokuqeda amandla, ukunciphisa okukhulu, ukuhlukaniswa kwemisipha kanye nezindlela ezihlukene zokuqeqesha.
Ubani ongenza lolu hlelo?
- Abesifazane ukuthuthukisa isibalo, i-muscle ithoni, ukunciphisa isisindo esiningi, ukuvimbela i-osteoporosis.
- Amadoda afuna ukuthola ukukhululeka, athuthukise ama-musculature ngezwi eliphakeme le-muscle kanye nomthamo wesilinganiso semisipha.
- Labo abangenalo ithuba lokuya ejimini (ngenxa yomsebenzi, ukuhamba, ukulimala okuncane).
- Abakhi bomzimba, besebenzisa uhlelo lukaJ. J. Vedral, njengokufudumala ngaphambi kokuqeqeshwa kwamandla.
Ngokusho kukaJoyce, ngesonto kufanele uzizwe unamandla, unomzimba omningi futhi unamandla kakhulu, futhi emavikini amathathu uzofinyelela imiphumela emihle. Ngifanele ngiqaphele ukuthi ngazizwa ngincipha ngemva kweseshini yokuqala. Yiqiniso, isisindo noma ivolumu ngemuva kwesifundo esisodwa asizange sishintshe, kodwa umqondo wokuqinisa imisipha, ukuma okuqondile ngokuqondile kuvele ngokushesha.
Khona-ke, uthembisa u-Joyce, emva kwezinyanga ezintathu zokuqeqesha hhayi wena kuphela, kodwa abangane bakho bayomangala ngemiphumela etholakalayo. Futhi, ekugcineni, ezinyangeni eziyisithupha ngeke ube negramu lamafutha amaningi, uzothola isibalo esihle futhi uzojabula ukubuka ukucabangela kwakho esibukweni. Uma ulahla amanye ama-pathos wokukhangisa okuqinisekisiwe kwakhe, ngisenethemba lokuthi impumelelo yezifundo kuhlelo oluhlongozwayo iyaphumelela kakhulu.
Yiqiniso, uma wenza kanjalo, kufanele ulandele ukudla okunye, okuyingxenye ebalulekile yohlelo lwe-Vedral. Uyichaza ngokuningiliziwe, kepha kwakungabonakali kimi ukuthi yenzelwe indlela yokuphila yaseRussia, ngakho-ke kufanele ngigcizelele ukuthi igxila ekudleni okuphansi kwekhalori, ikakhulukazi izithelo, imifino, okusanhlamvu, izinhlanzi ezinamafutha aphansi, inyama. Futhi, njengabanye abaningi, weluleka ukunciphisa i-confectionery, imikhiqizo yokubhema, utshwala ... Akukho lutho olusha, konke kunengqondo futhi kuyasiza. Futhi ngithande ngempela isifiso sikaVedral ukungagxila ekubalweni kwekhalori okuphawulekayo. Ngivumelana naye ukuthi kunzima ukunamathela ekudleni okuthile okumangalisayo, ngoba sihlale silingwa yizilingo ezifana namaholide, amadili, njll. Kunxusa ngalesi simo ukuthi yonke into ayiphathayo, ujabulele leli holide, uxhumane nabangani, futhi kakade kusasa ungalungiselela usuku . Ngokusho kwakhe, ungaziphili izinjabulo zaloluhlobo, futhi uphile impilo egcwele. Ngibhalisela amazwi akhe ngokuphelele.
Incazelo emfushane yemigomo esemqoka ohlelweni lukaJoyce Vedral
Ukucindezeleka kwe-Isometric: ukuzivocavoca lapho iqembu elilodwa lesisiphazamisi liphikisana, liphikisana nelinye iqembu lezinsimba noma indawo enzima. Isibonelo, uhlezi esihlalweni, cindezela ingxenye engaphezulu yesandla emzimbeni, wehlisela isandla phansi kwendwangu ugxilwe esihlalweni, bese uvala isibhahla bese ubeka ibicep ngakwesokunene ngangokunokwenzeka. Qala ukugoqa ingalo yakho, ugcine ingcindezi enkulu endaweni ye-biceps. Qhubeka uguqule isandla sakho kuze kube yilapho isibhamu sakho sikhuphuka ehlombe. Khona-ke, ngenkathi ugcina ingcindezi enkulu ye-biceps, buyisela isandla endaweni yayo yasekuqaleni.
Qaphela ukuthi imisipha ikhuphuka ngevolumu lapho ingalo igobile.
Ukucindezeleka okunamandla: ukulondolozwa kwamandla okucindezela emathisini omzimba ahlukene. Ukusetshenziswa kwezingqinamba ezinamandla kungukuthi umehluko omkhulu phakathi kohlelo oluhlongozwayo lokuqeqesha amaminithi angu-12 kanye nokuqeqeshwa komzimba wendabuko. Isibonelo, uyaqhubeka nokuhlukumeza imisipha ngendlela enzima ngangokunokwenzeka ngenkathi ubuyela esimweni sokuqala ngamathiski omzimba ahlukene. Ekuboneni kokuqala kungase kubonakale ukuthi le mfuneko ayikwazi ukugcwaliseka. Ungakwazi, uma usebenzisa umzamo othiwa ukucindezeleka okunamandla.
Ukuhlukaniswa kwesisulu: imisipha ngayinye ikhiwa ngokwayo, ngokwahlukana nabo bonke abanye. Ukuhlukaniswa kwemisipha akukwazi ukufezwa, isibonelo, uma uhamba: uma uhamba, iningi lezinsimba emzimbeni wakho lilayishwa ngesikhathi esifanayo, futhi uthinta izinyathelo, amathole, ibhande lehlombe, izibhamu, indawo yesisu, isifuba ngisho nangemuva nangentamo. Yingakho ukuhamba kungenye yezindlela ezinhle kakhulu zokuzivocavoca kulabo abafuna ukunciphisa inani lamathambo amafutha. Futhi uma uqeqesha ohlelweni lokuhlukaniswa kwamasipha, uhlakulela isisodwa esisodwa noma isisipha, esingaholela ekushintsheni kwalesi sigaba somzimba.
Emqulwini olandelayo ngizoqhubeka ngendaba mayelana nehlelo elisha likaJ. J. Vedral futhi ngiphakamisa ukuthi ngizoqala ukuqonda ukuxilongwa kwezivivinyo. Noma ubani ofisa ukujoyina lokhu angakwazi ukulungiselela amakilasi - athathe izingubo kanye nezimbongolo.