Ngokusho kwabesifazane, ngesikhathi sokulahlekelwa isisindo, okokuqala amabele ayancipha (izicubu ezinamafutha ezakha isisekelo sesifuba, zinyamalala namanye amafutha) kanye namahlombe - kanye nje emangalisayo, "ayomile" kanye nesisu namathanga. Ngesinye isikhathi, lapho ngilahlekelwa amafutha, phansi ngokumangalisayo ngithola ukuthi ngenjabulo egcwele, ngingathanda ukukhulisa amaqanda abonakala encane kakhulu, futhi enze amahlombe abe mkhulu kakhulu. Kulezi zimo, ezinye izidlo azikwazi ukuhanjiswa nazo, uzodinga amakilasi ku-gym. Ukuzivocavoca kwezokukhiqiza, isethi yokuzivocavoca - yilokho owesifazane ngamunye adinga.
Amacebo aqondile
Labo abafisa ukuthuthukisa umdwebo kufanele baqaphele iqiniso lokuthi ayikho amaqembu amabili ehlukene okuzivocavoca okuzoholela ekunciphiseni noma, ngokuphambene, ukwanda kwimiqulu. Ukunyakaza okufanayo kungenza umzimba ube mncane noma kancane. Imfihlo yonke emisipha: uma igcinwe kuphela e-tonus, ngokuzenzakalelayo izothunjwa njengendwangu yokulungisa, futhi, uma iphoswe, izindawo eziyinkinga zizobe zizungezile. Esikhathini sokuqala, ukuzivocavoca kufanele kwenziwe ngaphandle kokubopha noma ngomthwalo osindayo (2-3 kg). Esikhathini sesibili - uzothuthuka ngomqondo wangempela wegama. Abesifazane bakhela imisipha ngokuqinile ngokwanele, yiwo wonke ama-hormone: izinga eliphansi le-testosterone alivumeli umthamo wesisindo ukwandise ngesilinganiso esifanayo njengamadoda. Ngakho-ke, abesifazane kudingeka basebenze nama-dumbbells, ibha yomzimba enesisindo esingaphezu kuka-5 kg, isiteleka se-rigidity esanda.
Ngaphezu kwalokho, ukwandisa ivolumu, kufanele ulandele ukudla okukhethekile, "ukondla" imisipha ngeprotheni: emva kokuzivocavoca, udle ucezu lwezinkukhu, i-cottage shizi encane noma uphuze i-protein cocktail. Futhi okunye okungafani: ukwandisa ivolumu, izivivinyo ezethulwa ngezansi kufanele zenziwe kancane. Kodwa kungakhathaliseki ukuthi udinga ukudonsa isibalo noma unike ivolumu, ukuqeqesha kufanele kube njalo: kufanele usebenzise okungenani izikhathi ezintathu ngesonto.
- Hlanganisa imisipha. Ngaphambi kokuqala ukuzivocavoca, ukuzivocavoca imizuzu emi-5-10 kunoma iyiphi i-cardio noma ugijima, gxuma uze uqale ukuthuthumela.
- Sula ekupheleni kweseshini. Lokhu kuzosiza ukugcina ukuqina kwe-muscle nokusheshisa ukutakula.
- Nquma ukuthi udinga ukwandisa amanani. Uma imisipha iphoswa, ukulahlekelwa isisindo futhi kuyoba nzima.
- Cabanga ngakho. Yenza umzimba ngokushelela, ngaphandle kwe-jerks, kokubili okubalwe.
Izikwele ezine-fitball
Ukuzivocavoca kuzosekela imisipha yezintambo ngezwi. I-IP - emi emdongeni, izinyawo ebubanzi bamahlombe. Beka imilenze yakho phambili bese ucindezela i-fitball yakho eludongeni ngemuva kwakho, njengokungathi uncike ekubhekeleni ibhola. Beka izandla zakho ngemuva kwekhanda lakho. On ugqozi, bhonqa amadolo, wehla kuze amathanga ahambisana phansi; ungadabuli izithende zakho. Ngezansi akufanele uhlale phansi, njengoba ungalimaza idolo. Ekuphumuleni ukuqinisa izintambo bese ubuyela ku-IP. Ingxenyeni yangemuva ye-gluteus muscle kanye nemisipha ye-quadriceps isebenza.
Izikwele ezine-bar yomzimba
I-IP - thatha ibha yomzimba ngokubamba okukhulu, uyibeke ngemuva kwekhanda yakho uyibeke emahlombe akho. Bhala ama-blades. Amagundane agxile ububanzi ngaphandle, amadolo aphelile kancane. Emuva ongemuva, ukuhlukumeza kwemvelo kusele. Yehla, uthathe izinyawo zakho emuva. Qaphela ukuthi amadolo akho angaphumi ngaphezu kwezinzwane. Ukuhlunga imisipha emihle, vuka. Qaphela: uma ibha yomzimba ingaphezu kakhudlwana, imisipha eminingi iyoba. Ubuso obusenyakatho bomzimba we-gluteus nomsizi we-quadriceps. Phakathi nokuvivinya umzimba, qiniseka ukuthi izithende zakho aziveli phansi.
Izikwele ezinokusekelwa komlenze owodwa
I-IP - emi, ibha yomzimba ihlezi emahlombe, izimbambo zibukeka phansi. Ingemuva iqondile, amahlombe ehlombe ahlelwe, umshini ucindezelwe. Amagundane ububanzi behlangothini ngaphandle. Ngonyawo lwakho lokunene uthatha isinyathelo emuva bese ubeka kuso. Ukudluliswa kwesisindo komzimba ngakwesokunxele. Bhonqa ngamadolo bese wehla, udonsa isikhumba emuva kuze kufike ithanga lomlenze wesokunxele. Buyela kancane kancane kimi. Yenza ama-squats 10-12, bese ushintsha umlenze wakho. Lolu hlelo luzosiza ukuzungeza kancane izintambo. Ukudumisa, i-quadriceps kanye ne-hamstrings kusebenza. Qaphela: uma ugijima, umhlane uhlala uqondile, hhayi uhlangothi. Ukuzivocavoca kukuvumela ukuba unciphise ivolumu yezintambo, kepha uma ubeka isisindo, imisipha emihle, ngokuphambene nalokho, iyokhula kancane. - ^ Imisipha yokudumisa kanye nemisipha yokugubha isebenza.
Ukuphakamisa umlenze, ulele ku-fitball
I-IP - ilele ku-fitball ngesisu sakho, izandla phansi. Umlenze wesokunxele owehliwe ubheke onyaweni, okusiza ukugcina ibhalansi. Umlenze wesokudla ugobile emadolweni, isithende sikholwa esihlahleni, inzwane ihanjiswe kuwe. Gwema ithanga ku-fitball bese uyiphakamisa, uphonsa isithende. Buyela ku-IP ngaphandle kokuphumula imisipha. Yenza ukuphindaphinda kuka-10-12 futhi ushintshe unyawo lwakho.
I-Push-ups ku-dais
I-IP - yima emadolweni akho, faka izingalo zakho zibe zikhulu kancane kunamahlombe akho. Ilungelo lihlala esiteji-sinyathelo (ekhaya lingashintshwa nencwadi ebanzi), iminwe ikhomba ngaphakathi. Gcina umzimba kusukela phezulu kuya emadolweni okwenza umugqa oqondile ngaphandle kokugoba. On ugqozi, bhonqa izikhawu zakho bese unciphisa umzimba phansi. Izindwangu zisakaze eceleni (uma zibuyela emuva, umthwalo ngeke ube semisipha ye-pectoral, kodwa ku-triceps). Yenza ama-push-up angu-10-15 uphenduke ukuze wenze izivivinyo, uncike esitebheni ngesandla sakho sokunxele. I-pectoral muscle isebenza.
I-Deadlift
I-IP - thatha ibha yomzimba ngokuchofoza ngokuqondile futhi uyibeke phansi phambi kwakho. Amagundane agxile ububanzi ngaphandle, amadolo aphelile kancane. Tilt umzimba phambili, ugcine ukuhlanekezela kwemvelo esifundeni esikhwameni kuze umzimba uqhathanise phansi. Zizwa imisipha emhlane we-thigh strain. Buyela ku-I. P. Qaphela ukuthi intamo nenhloko ziqhubeka nokuqhubeka komzimba: uma ziphikisiwe, umbono kufanele ungadluliselwa phambili (ukuze ungalimaza i-vertebrae yomlomo wesibeletho), kodwa phansi. Imisipha yokudumisa nemisipha yangemuva isebenza. Zama ukufinyelela phezulu ku-IP Makushka, futhi phambili ekugcineni.
Dweba imibuthano yesithende
Ukuzivocavoca kusiza ukubhekana ngokuphumelelayo nama-breeches. I-IP - ilele eceleni kwakhe; Umzimba nemilenze yakha i-angle yama-degrees angu-90. Umlenze ophansi ugobile, umlenze ophezulu uqondiswa, uhlala etaweni. Isithende sibheke phezulu. Phakamisa umlenze ohlangene ngenhla bese uhlala kule ndawo imizuzwana embalwa. Ukucindezela lo msebenzi, udwebe isithende, ngaphandle kokuthinta phansi, imibuthano embalwa encane. Yenza ukuphindaphinda kwama-20-25 futhi ushintshe umlenze wakho. Imisipha yendawo yangaphandle yethanga isebenza. Ungapheli eceleni kwakho, qiniseka ukuthi umhlane wakho uqondile, futhi ucindezela isikhathi.
Vuka emasokisi
I-Caviar encane ayihlali ihle njalo. Ukuze ukwandise, ungenza umsebenzi olula - ukukhuphuka amasokisi, futhi ukwenza kahle kakhulu kwenzeke ku-dais. Ukuma kwe-IP esiteji esiseduze nodonga ukusekela isandla esisodwa. Faka isandla sakho sesibili ebhande lakho. Isisindo somzimba sidluliselwa emlenzeni wesokudla, ukugoba kwesokunxele. Uma uphuma, uphakanyiswe uzwane. Ekuphefumulelwe, yehla. Yenza lokhu izikhathi ezingu-50, bese ushintsha unyawo lwakho bese uphinda ukuphakama kwesinyawo sakho sobunxele. Yenza okungenani izindlela ezingu-3 ngokuzivocavoca. Imisipha yamathole isebenza. Lo msebenzi awukho into engakwazi ukuyenza ngabantu abanamathole amancane.
Ukudonsa i-expander kuya esifubeni
I-IP - phinda uphinde uhambise inxenye, uqondise izibambo ngezandla zombili, futhi ume ngezinyawo zakho phakathi nendawo. Ekuphumuleni, hlanganisa izinhlangothi futhi uthathe amabhulashi kuze kube sezingeni le-plexus yelanga. Khona-ke, uma u-inhalation, buyela ngokushelelayo ku-IP. Masinyane qalisa ukudonsa izingalo zakho phezulu esifubeni sakho futhi. Ungaphakamisani amahlombe. Yenza okuphindaphinda kuka-10-15. Okokuqala, sebenzisa i-expander nge-handles yellow noma umthwalo we-2.5 kg. Uma ufuna ukwandisa amahlombe akho, sebenzisa i-expander ngokuqina okungaphezulu. Imisipha yehlombe isebenza. Isihlanganisi sesibindi ngesikhathi sokuvivinya umzimba akufanele siguquke.
Ukuphakamisa umlenze, ulele ku-fitball
IP - yehla emadolweni akho. Yamukela i-fitball ngesandla sakho sobunxele bese ulala kuso. Unyawo lokunene kufanele lubekwe eceleni ukuze lube nomugqa oqondile nomzimba. Ukuhlunga isicupho sakho, susa unyawo lwakho lwesokudla phansi. Ungayiphakamise phezulu, ibanga phakathi kwezwane nezinyawo kufanele kube ngu-15-20 cm.
Ukukhulisa umlenze ngesibha yomzimba
I-IP-lyagte emathini, ngakwesokunxele. Umlenze wesokunxele ulele phansi; kwesokudla, eguqa ngamadolo, ehle phansi, esiza ukugcina ibhalansi. Faka ukuphela kwesibha yomzimba phakathi kwezinyawo zomlenze wesobunxele, bese ubamba olunye uhlangothi ngesandla sokunene ukuze ibha yomzimba ingapheli. Phakamisa umlenze wakho wesokunxele phezulu, uzizwe ukuthi imisipha ye-hip isebenza kanjani. Phinda ukukhuphuka izikhathi ezingu-10-15, bese uphendukela bese ulandela ukuvivinya ngonyawo lwakho lokunene. Imisipha yendawo yangaphakathi yethanga isebenza. Yenza umlenze womlenze osebenzayo, ungaziphumuli imisipha.
Ukwandiswa kwezandla
I.P.-lyagte ekuphakameni. Thatha ibha yomzimba ngokubamba okuqondile, okuncane. Hlela izingalo zakho ngaphezulu kwesifuba. Donsela esiswini, cindezela uzinyane ngokuqinile ngokumelene nesiteji sesinyathelo. Faka, faka izandla zakho ngemuva kwekhanda lakho. Qaphela: ungenzi ukunyakaza okuphuthumayo, ngaphandle kwalokho ungalimaza inhlanganisela yehlombe. Ekuphumuleni, buyela ku-IP. Kwabaqalayo, kungcono ukuthatha ibha yomzimba ekhanyayo noma lezimpawu zomzimba kulolu hlelo. I-pectoral muscle isebenza. Naka ukuzwa ezinhlangeni zamahlombe, gwema ukunyakaza okungazelelwe.