Ngoku, xa kusuka kumaphephancwadi amacwecwe amacwecwe ekhangelekayo, ubuhle obuhle kunye nomzimba oqiniweyo, iinkqubo zokuqeqeshwa kwabasetyhini ziyaqhubeka zifumana ukuthandwa. Ukongezelela, kunye nohlobo lwangoku "lokusebenza" lokuphila kunye nesondlo, okubangelwa nguye ukuba akhethe, ukunyameka komzimba kubalulekile.
Inkqubo yokuzivocavoca ngamantombazana
Ngokuqhelekileyo inkqubo yokuqeqeshwa kwamandla yabasetyhini iyaxininiswa kuphela xa kuhanjelwa ngokwesondo ngokufanelekileyo. Enyanisweni, ixabiso elininzi lokuzikhethela liyadingeka ukuba ndiphoqele ukwenza okuthile ekhaya. Nangona kunjalo, kwabanye ayingxaki nhlobo.
Ngoko, inkqubo yeeklasi zamantombazana kufuneka ithathe ishedyuli ethile. Masithi uthathe isigqibo sokufunda kathathu ngeveki, yonke imihla. Ngaphantsi kaninzi - iziphumo ziya kufuna ukulinda ixesha elide, ngokuphindaphindiweyo-kungabi nantoni na, ukuba awuyena umcebisi womzimba. Ngoko, ngalunye lweentsuku ezintathu sikhetha amaqela omzimba, apho sisebenza ngokucophelela. Umzekelo:
Usuku lokuqala: inkqubo yoqeqesho yabasetyhini - ukuphuhliswa kwemisipha yomlenze.
Ziziphi iindlela ezizenzekelayo apha, ngokuxhomekeke ngqo kwizinto zokuzivocavoca zixhotywe! Ngokufanelekileyo, inkqubo yeentombazana ukufudumala izihlunu ziqala ngokufudumala, ke uye kwi-rollreader, stepper okanye usebenzise ibhayisikili, okufuneka uchithe imizuzu emi-5-10. Emva koko, xa izihlunu zifudumala kwaye zikulungele ukuthatha isenzo, unokuqhubela phambili kwinkqubo yokusebenza yabamantombazana kwiimimemori kunye ngaphandle kwazo. Umzekelo:
- ukuhlala kunye nee-dumbbell okanye ibhodi yombhobho (ii-3-4 iisethi zamaxesha angama-15-20);
- cindezela iinyawo usebenzisa umshishini okhethekileyo (3-4 isethi yamaxesha angama-15-20);
- ukwandiswa kunye nokuguqa kwemilenze kwisimulator esikhethekileyo (3-4 isethi yamaxesha angama-15-20).
Ukongeza, ungasebenzisa ezinye iimimulator. Izityetho zikhetha ukuba ukuphindaphinda kokugqibela kunikwe ubunzima.
Usuku lwembini: Inkqubo yokufaneleka yemantombazana - ukusebenza ngaphandle kwe-press, i-back muscle kunye ne-biceps.
Olu qeqesho lufanele luqalise kunye nokufudumala okutshatyalaliswayo kunye ne-treadmill yokufudumala imisipha. Emva koko ungaqala uqeqesho:
- ibhloko yokulandelelana kwisifuba (iiseti ezi-3 zamaxesha angama-15-20);
- ukulandelelana kwebhloko echanekileyo (3 amaxesha angama-15-20 amaxesha);
- ukuguqa kunye nezilwanyana ezandleni (iiseti ezi-3 zamaxesha angama-15-20);
- Ukuguquka ngqo (iiseti ezi-3 zamaxesha angama-15-20);
- ukuguquka kwi-fitball (iiseti ezi-3 zamaxesha angama-15-20);
- ukuphakamisa isikhwama (iiseti ezi-3 zamaxesha angama-15-20);
- ukuphakamisa imilenze kwisigxina (iiseti ezi-3 zamaxesha angama-15-20).
Ukuba ekuqaleni ufumanisa nzima ukwenza i-15-20 ngokuphindaphinda, yenza 10. Musa ukulibala ukuba xa umsebenzi ulula, kubalulekile ukongeza inani lokuphindaphinda, iindlela okanye ubunzima bomthwalo. Inkqubo encinci yamantombazana ithatha inani eliphindaphindiweyo lokuphindaphinda, kubo ubunzima abubalulekanga njengenani leentshukumo.
Usuku Lwesithathu: Inkqubo yoqeqesho yamantombazana - ukuphuhliswa kwamagxa, imisipha ye-pectoral
Kule meko, ukufudumala kuyimfuneko, kwaye kungcono xa kwenziwa kwi-stepper esebenzisa izihlunu eziyimfuneko.
- esebenzayo kwi-triceps kwi simulator (3 iindlela ezili-15-20 maxesha);
- Ukusebenza komshicileli wee-dumbbells kwindawo yokulala (iiseti ezi-3 zamaxesha angama-15-20);
- sebenzisa ibhabhathane (iiseti ezi-3 zamaxesha angama-15-20);
- Isakhiwo se-Dumbbell (iiseti ezi-3 zamaxesha angama-15-20);
- cinezela i-dumbbell kwindawo yokuhlala (iiseti ezi-3 zamaxesha angama-15-20).
Inkqubo yoqeqesho yamantombazana ekhaya ingaba yinkimbinkimbi efanayo, kodwa ngokusetyenziswa kwezixhobo zasekhaya kunye nezixhobo zamagumbi. Kubalulekile ukuba ungayikhohlwa ngokunyaniseka okufanelekileyo.