Sebenzisa isimiso sokuqeqeshwa "okuhlukile". Uma uvame ukuzivocavoca wonke amaqembu omzimba, qeda ukuyinkimbinkimbi. Ngolunye usuku, nikela umzimba ophezulu, omunye - ngezansi. Ngakho ungakwazi ngokuphumelelayo ukuqeda iqembu ngalinye lemisipha. Faka phakathi ukukhuphuka kwentaba. Ukusebenzisa emgwaqweni, thola intaba eduze futhi ugibele emaminithini angu-3-5 ngesilinganiso senhliziyo esingama-80% esiphezulu. Esikhathini sokuzivocavoca, i-tapreader ene-angle yokuthambekela efanele kufanelekile lokhu. Yenza "ukukhuphuka" kuka-2-3, bese ulethe inombolo yayo ibe ngu-5. Ngokwanda kwendlela yokuthambekela kuyo yonke i-2 °, ukusetshenziswa kwekhalori kunyuke ngo-25% futhi ukukhuthazela kwe-cardio kwanda kakhulu. Qala ngokuqeqesha okungu-1 "kwentaba" ngesonto. Sebenzisa i-periodization. Njalo ushintshe inombolo yezindlela nokuphindaphinda. Amaviki amabili okuqala, landela indlela engu-1 kusukela kokuphindaphindiwe kuka-10-12 kokuzivocavoca ngalunye, amasonto amabili alandelayo - amaqoqo amabili okuphindaphinda kuka-8-10, okuphindaphindiwe okungu-3 kuya kwangu-6-8, ekugcineni okuphindaphindiwe okungu-4 kuya kwangu-3-5. Ukunciphisa inani lokuphindaphinda, ukwandisa imithwalo. Labo abahlala behlanganyela ohlelweni olulodwa, isikhathi sokuphumula sifike ezinyangeni ezingu-4-6. Labo abasebenzisa i-periodication, akukho lutho oluvimbela ukuthuthukisa ifomu labo elingokwenyama. Gada ubukhulu benomshini wokubala kwenhliziyo. Ukushaya kwenhliziyo kuyisikhombisa esihle kakhulu sokusebenza komzimba. Ake sithi, 1 km uvame ukudlula imizuzu engu-10, ne-pulse - 135 beats ngomzuzu. Ngemuva kwamasonto angu-6 ngesikhathi esifanayo ngezinga elifanayo lokushayela, uye wahamba ibanga elide. Ngakho-ke, ifomu lakho lomzimba liye lathuthuka, futhi umzimba manje ubhekana kalula nomthwalo okwandisiwe.
Hlanganisa amakilasi "isinyathelo". Yenza ukuphindaphinda okuphindwe izikhathi ezingu-10 ngezisindo ukuze wenze imisipha ikhathele. Ukwehlisa isisindo ngo-10-20%, yenza ukuphindaphinda okungu-2-4 ngaphandle kwekhefu. Ngamaviki ayisishiyagalombili e-sessions, lapho kuhileleke khona imicu ejulile yemisipha, amandla omzimba azokhula ngama-40% ngokushesha. Kodwa ukugwema ukulimala, kulesi sikhathi ukwenza ikhefu lesonto eli-4. Engeza ukuqeqeshwa kwe-cardio ephakathi kwesikhathi. Zinikezela izikhathi ezingu-2 zishintsha izikhathi ezingu-30-60-second of high intensity nge "ukuphumula" esebenzayo, ubude okungaphezu izikhathi ezintathu ngaphezulu. Isikhathi sokwenyuka kokuqala, isikhathi sokunqunywa kwesibili kuze kube yilokho okufanayo. Uma ijubane landa ngo-1 km / h, ukusetshenziswa kwamandla kwanda ngo-12%. Lokhu kusho ukuthi owesifazane onesisindo esingama-60 kg ngehora lokuhamba ngesivinini se-5 km / h ubutha i-kcal 225, futhi ngesivinini se-6 km / h - 252 kcal.
Hlela izinsuku zakho. Lesi isithako esibalulekile sempumelelo. Lapho abantu abenza imidlalo beqaphela ukuthi imiphumela ayithuthuki, yandisa umthwalo. Futhi kudingeka wenze okuphambene nalokhu: thatha i-breather. Njalo ngesonto kudingekile ukuthi uhlele izinsuku ezingu-1-2 (kusukela ekuziphatheni) ngosuku. Ukwandisa imithwalo. Ukwesaba ukwakha umfutho we-muscle okweqile, ingabe usebenza nomthwalo osindayo? Nokho, ngeke uphumelele ngale ndlela. Ukuntuleka kwenqubekela phambili kubangelwa ukuthi imisipha ijwayele isisindo esithile. Uma wenza kalula ukuphindaphinda okuphindwe kabili, bese ukwandisa umthwalo, ukuze indlela yokugcina inikezwe ngobunzima. Futhi ungesabi ukuphenduka intaba yemisipha: abesifazane bane-hormone encane kakhulu ye-testosterone yalokhu. Gcina idayari yokufaneleka. Uzokutshela ukuthi izivivinyo ezingabangela ukukhathala nokulimala. Ngemuva kokusebenza kwe-cardio, rekhoda isikhathi, ibanga, ijubane, uhlobo lweseshini, igama lomfundisi. Ngemuva kwamandla - inani lokuphindaphinda kanye nezindlela, ubukhulu bokucindezeleka. Shintsha indlela yokugijima. Ngisho nomgwaqo omuhle ngokuhamba kwesikhathi uzoba nesithukuthezi. Into elula kunazo zonke ongayenza ukugijima endleleni ejwayelekile ngakwesinye isikhathi noma ngesikhathi esithile sosuku. Vary the exercises. Ukusebenza imisipha ehlukahlukene, usebenzisa izintambo ezahlukene futhi uvuselele ukukhula kwazo. Okunye, isibonelo, umshini wesifuba wezingqungquthelane ebhentshini elimhlophe elinomsebenzi ofanayo, kodwa ebhentshini linyathelwe phansi noma phezulu. Esikhundleni sezingqungquthela, thatha i-barbell, ubeke esikhundleni sebhentshi nge "butterfly" noma usebenze ngaphandle kwe-traction simulator yekhebula. Cela usizo kumqeqeshi. Ukuze uthole izifundo ezingu-1-2, uzokwazi ukuthola ukuthi yini evimbela inqubekela phambili, futhi uxazulule kalula izinkinga zakho. Mhlawumbe wena nje usuqede indlela. Isibonelo, ukwenza umzimba kuma-biceps, uncika emahlombe akho okhalweni, ngenxa yalokho okushiwo umthwalo ngesigamu. Yenza izivivinyo zamandla nomsizi. Beka noma uthathe umthwalo, lapho izidumbu zithola ukhathele ngokuphindaphindiwe kwe-10, bese-ke kanye nezinye izintombi noma umqeqeshi wenza enye into ephindaphindiwe ka-3-5 (awudingi ukuzondla, kodwa umfanisi noma ibha). Yeka uma kuyoba nzima kuwe ukuthi ubuyele esimweni sokuqala.
Bhalisela iqembu lezemidlalo. Uma usesidlangalaleni, ufuna ukuhlale uphezulu. Uzoqala ukuqeqesha ngokuqinile futhi uthuthukise imiphumela. Nciphisa ithempo. Yenza umzamo ama-akhawunti angu-10, esikhundleni sokuqala ubuyele kuma-akhawunti angu-4. Landela indlela engu-1 kusuka kokuphindaphindiwe okungu-4-6. Amaviki ayishumi okuqeqesha okunjalo kungenzeka ukwandisa amandla emisipha izikhathi ezimbili ngokushesha kunokuba nokuqeqeshwa kwendabuko: umzamo kuma-akhawunti amabili, buyela esimweni sokuqala - kuma-akhawunti angu-4. Lokhu kusebenza okujulile nokukhathazayo kufanele kuhlanganiswe ohlelweni lokuqeqesha lapho kudingekile ukuqubuka kwekhwalithi. Sebenza eqenjini. Ngezinye izikhathi sithinteka kakhulu kwimishini yethu oyintandokazi futhi asikho nentshisekelo kulokho okwenzeka ekamelweni elilandelayo le-aerobics. Futhi ngokuphelele ize. Uma unomuzwa wokuthi awusathokozi ngesitatimende se-treadmill noma se-stepper, zama ukuya esiqenjini seqembu nge-sikling. Enkampanini, kumculo, uzonikeza konke okusemandleni ekusebenzeni imiyalo yomfundisi. Futhi emva kwesikhashana, ngokuzumayo uzitholele emisipha yakho, okukhona okwakungakazelelwe ngisho nakancane. Qeqesha nge-pre-fatigue. Okokuqala, yenza umsebenzi ohlotsheni oluthile lwezinsimba, bese ungenaye isikhashana - umsebenzi ohlanganisa ngokuhlanganisa amaqembu amaningi emisipha. Isibonelo, ukuze usebenze ngokuqinile nge-quadriceps, yenza okungenani ukuphindaphinda okungu-10 kumfanisi we-front front of the thigh, emva kwalokho okuphindaphindiwe okuningi kwi-simulator ye-bench press. Ngalokhu kuqeqeshwa kuhileleka kakhulu imfucumfucu yemisipha. Yiya emakilasini e-yoga noma uqeqesho lwe-Pilates. Bazophoqelela umzimba ukuba usebenze ngendlela entsha, ezosithinta ukuqeqeshwa okuvamile. Isibonelo, ukwenza ama-squats, uqinisela umzimba ngendlela eqinile ngenxa yemisipha enamandla yomshini nocingo. Ngakho, ungabhekana nemithwalo eminingi. Beka uhlu lwemigomo yemidlalo endaweni evelele. Yinamathisele emnyango wesakhiwo esiqandisini, esibukweni esikhwameni noma endlini yokugezela noma ungena esikrinini sokuphenya ukuze uqaphele ikhompyutha. Lokhu kuzokusiza hhayi kuphela ukugcina isimo sengqondo somzimba, kodwa futhi ukufeza imiphumela engcono.