Kwaye ngoku umzuzu usifikile xa ufika kwisibuko, jonga kwaye uthi: "Yonke into! Yanele! Ndifuna umdlalo omnandi wezemidlalo! "Phantse le yindlela entsha inxaxheba ngayo intombazana leyo, eya kugqiba ukutshintsha. Sakhetha i-gym yokuqeqeshwa, kwaye umbuzo uvela: kuphi ukuqala? Siza kuzama ukucacisa indlela inkqubo yoqeqesho yabaQalaqalayo kufuneka ibhekise ngayo, kwaye yiyiphi imibala efunekayo ukuba yaziwe.
Inkqubo yabaQala kwi-gym
Okokuqala, qinisekisa kangaki ngeveki ukulungele ukujongana nayo. Ngokufanelekileyo, eli lihlandlo ezi-3-4, phakathi komsebenzi ngamnye 1 wokuphumla, apho izihlunu ziphumla kwaye ziqinisa. Ishedyuli yakhiwe ngendlela enokuthi ufunde onke amaqela emisipha emsebenzini ngamnye. Oku kuyimfuneko kwinqanaba lokuqala. Umzekelo woqeqesho olunjalo:
- ibhentshi kwi simulator for breast 3x12;
- ukulandelelana kwebhloko eliphezulu ukuya esifubeni 3x12;
- i-biceps enee-dumbbell ihleli 3х12;
- Izandiso kwi-triceps ibhloko ye-3x12;
- cinezela ngeenyawo zakhe kwi-simulator ye-4x12-15;
- ukuhamba kweemilenze kwisimulator ehleli okanye elele 4х12-15;
- i-hyperextension 3x15-20;
- cinezela 4x15-20.
Inkqubo yoqeqesho yabaqalisi ibandakanya i-cardio efudumeleyo. Kufuneka ulungiselele umzimba wakho ngomsebenzi ozayo. Kungaba nayiphi na umqeqeshi ekuthandeni kwakho: ibhayisikili yokuzivocavoca, i-rollreader, i-stepper, njl. Le ngxenye ayifanele ibe yinde ngexesha, ama-5-10 amaminithi anele. Akukho ukukhathala! Kufuneka ufudumale ukuze ungalimala kwikamva.
Imfihlelo yokusebenza ngesisindo samahhala: zonke izinto ozenzayo kufuneka wenze amaxesha angama-12-15. Kwaye ukugqibela ukuphindaphinda 2-3 kufuneka unikezwe ubunzima. Ewe, kunzima! Nangona kunjalo, kuyafaneleka ukuba ufike kwisibuko ngokuzonwabisa!
Ngendlela, ukuncincika okufutshane: uthathe umgaqo, thabatha isithunzi nganye kwiiveki ezimbini kwii-angles ezintathu. Ekuqaleni, umphumo ungabonakali, kodwa emva kweenyanga ezimbalwa, uya kumangaliswa koko kwenzeka ntoni emzimbeni wakho. Xa ubona utshintsho kwiifoto, awusayi kuphinda uphumelele, kwaye oku kukuvuselela okongezelelweyo ukuqhubeka kunye nombane ovuliwe.
Iprogram echanekileyo yokuqalwa kwamalungu omzimba luyinkimbinkimbi yemisebenzi emininzi eyenziwa kwiindlela ezi-3-4. Ngenxa yokuba iiholide ngamanye amaxesha zilayishiwe, ndincoma ukuba uthathe kunye nesicwangciso sosuku uze ususe iindlela ezizalisiweyo. Kwenzeka ukuba imodareli oyifunayo sele sele ixakekile, ungayichitha ixesha, uye kwenye, kodwa ukuze ungadideki kwaye uphelelwe umsebenzi, gcina irekhodi. Unakho:
- ukuququzelela uqeqesho lwe-setyhula - xa kwenziwa imisebenzi emininzi, enye isangqa siphindaphinda ize zonke iindlela zizaliseke;
- Yenza umsebenzi omnye, ukuphumla umzuzu phakathi kweendlela;
- Ukuququzelela ukuqhutyelwa kwi-supersets - xa uvavanyo lwama-2-3 lwenziwe emva kwesinye ngaphandle kokuphumla.
Ii-supersets zilungile kuba ligcina ixesha, kwaye ukuqhuba konke kudla ixesha elincinci. Qiniseka ukuba ulandele le ndlela!
Ukudala iinkqubo zabaqalisi
Inkqubo yoqeqesho yabaqalayo ingaqulunqwa nguwe kunye nabaqeqeshi. Khangela umqeqeshi ehholo okanye ufumane ingcali kwi-intanethi (ngoku oku kuqhelekileyo). Xa ubonise iiparitha zakho kwaye uchaza umphumo oyifunayo, uza kwenza icebo, kwaye kwiintsuku eziyi-1-3 uza kuba nenkqubo yokwakha umzimba olungiselelwe abaqalayo. Oku kusindisa ixesha elininzi kunye nomgudu wokufunda intsha entsha.
Fumana ukuqeqeshwa kwevidyo zevidiyo, ezichaza ubuchule obuchanekileyo bokusebenza kwezi zifundo,
Ngokomyinge, ukubona indlela efanelekileyo inkqubo ekhethiweyo yabaqalayo kunye nokufumana iziphumo zokuqala ezibonakalayo ezizungezile, kuthatha malunga neenyanga ezi-2. Ngoko ke, yiba nomonde. Kodwa ukuba ufuna ukumbamba iindlebe zabantu, fumana amanconywa kwaye uphumelele kwimpilo, zitsho kunye uze ungene ehholo!