Amantombazana amaninzi ayesaba i-gyms njengomlilo, ekholelwa ukuba angaphumelela kwaye abe ngabanikazi bemizimba yabantu. Iphutha elibi! Jonga kwiingqungquthela zethu ze-bikini uZinaida Rudenko, u-Oksana Artemov nabanye. Ngaba ufuna umntu ochanekileyo? Emva koko hamba ehholo! Ukupompa kuwe emzimbeni akusebenzi ukusebenza ukwakha ubuninzi bomzimba, kufuneka usebenzise izidakamizwa ze-hormonal, ukuze uthabathe izitya kwaye uzisebenze ngaphandle kokwesaba. Kodwa ukuze ungadangali kwaye ube nesiphumo esifanelekileyo, kufuneka ube neyona ngcamango ethile yemigaqo yokuzivocavoca kwisakhiwo sokuzivocavoca, kwaye ihluke kwimfundo yokudanisa okanye kwiiklasi ze-aerobic.
Ngokuqhelekileyo, iprogram nganye yeveki ihlukaniswe ngo-3-4 ukutyelela kwiholo, phakathi kwayo kufuneka ibe nenye imini yokuphumla. Ngethuba lekhefu lokuphumula, phucula kwaye ukhule ngamandla. Uqeqesho ngalunye lunikezelwa kumaqela amaninzi, ngenxa yokuba akunakwenzeka ukuba asebenze zonke izihlunu zomzimba ngendlela efanelekileyo ekusebenzeni okunye.
Ukuzivocavoca zidibene ngokwahlukileyo kwaye ziqhelanisa nokuzilolonga kwiziko lokuzivocavoca. Ukuba ungumqalayo, ixesha lokuqala ubunzima bakho buya kubandakanya ngokuziqhelanisa okuqhelekileyo, kuba kufuneka uqale ukwakha ubunzima be-muscle. Uluphi uqeqesho oluqinileyo lwamandla? Ezi ziqhubayo, xa zenza inani elikhulu leemisipha ezibandakanyekayo. Ziyenziwa ikakhulukazi ngezixhobo ezikhululekile. Ama-isolators aklanyelwe ukugawula izihlunu, abanike umumo ofunwayo kwaye zenziwa kwiimimululators.
Ukusetyenziswa ngokusemthethweni kwabasetyhini ngokusemthethweni akufani nokuzibandakanya kwamadoda. Inkqubo yokusebenza enye, ngoko ukukhangela umboniso wevidiyo unokubona ngokupheleleyo umsebenzi owenziwa ngumntu. Kodwa ukuba ufuna ukusebenzisa iiprogram ezenziwe ngokulungeleleneyo, ke kungcono ukufumana ezo zinto zenzelwe ngokukhethekileyo amantombazana, njengoko zenziwe ngenjongo yokusebenza kwiindawo eziziingxaki zabasetyhini.
Nceda nceda! Ukuziqhelanisa okusemgangathweni kunye neengqungquthela, kunye nezinye iigobolk, kufuneka uyenze, uzikhethele isisindo oza kucebisa ngayo into echazwe kwinkqubo inani lokuphindaphinda. Kakade ke, ukukhawuleza ukuqikelela ubunzima bunzima, kodwa kuya kuba namava. Kucetyiswa ukuba ube noludweliso lokuzilolonga kunye nawe kwaye ubhale ubunzima obuzichazele zona kwiiklasi zakho zokuqala.
Into ephambili kukuba, musa ukulinganisa ubunzima, ngokuqinisekileyo kubalulekile, kodwa kubaluleke ngakumbi ukwenza imisebenzi yokuqala yabaqalayo ngezobuchule kunye nekhwalithi. Kungcono ukuthatha ubunzima obuncinane, kwaye ekugqibeleni ufumane amava kwaye ukwandise. Yilumke ngokukodwa kwimigqaliselo emahlombe, kuba kulula kakhulu ukulimaza.
Musa ukulibala nge-cardio! Ukuqeqeshwa ngefomula "i-cardio + yokuzivocavoca isiseko" kunika umphumo omkhulu wokulahlekelwa isisindo. Ubungakanani babo bunokuba yiyiphi na: ukusuka kumzuzu engama-30 ukuya kwi-1.5 iiyure. Yaye ukhumbule ukuba uqeqesho lwe-cardio luya kuba nesiphumo esisisigxina nesilungileyo kuphela xa uhamba nabo ngoqeqesho olunamandla amaxesha 3-4 ngeveki kwaye ubone ukutya okunomsoco.
Ngezantsi inguqu eyenziwe ngokulungelelaniso lwenkqubo, ebandakanya ukuqeqeshwa okusemthethweni kwamantombazana. Unokuqala ukwenza olu bunzima, ngokukhawuleza uzalise ulwazi, ulungise kwaye ulungelelanise uluhlu lwezandla zakho. Kulo holo kukho rhoqo umqeqeshi, okungaye ungacacisa ukuba ungayenza njani imfundo ethile efanelekileyo kwiholo. Umsebenzi wayo oyintloko kukubonelela ngeemeko ezintle kubo bonke abachaphazelekayo nokulawula ukhuseleko loqeqesho.
Iprogram yoQoqosho lokuSebenza
Ubunzima bokuziqhelanisa okusemthethweni kweli phepha lenzelwe amaxesha amathathu ngeveki.
Usuku lokuqala:
- Ukwandiswa komliselo kumatshini 2h15.
- Squat ngebar 4x12.
- Cindezela iinyawo kumatshini 3x12.
- Ukwandiswa komliselo kumatshini 2h15.
- Inkcazo yeedumbbells ezihleli 3х12.
- Yenza intonga phambi kwayo nge-average graft to the 3x12.
- Cinezela ngo-3-4 usetha ukuphindaphinda.
Ngosuku lwesibini:
- Imiphumo e-simulator kwisifuba esihleli e-3: 15.
- Ukongezwa kwee-dumbbells ezisemva kwentloko ngesandla esinye 3x12.
- Ukukhonkxa kwama-bumbbells emi 3h10.
- Ukubuyela emuva 3х10.
- Ukugqithwa kwezandla kumatshini ngokugxininiswa kweebhande 3х12.
- Caviar emi kwindawo yombane we-4x15.
Ngosuku lwesithathu:
- Ukubopha imilenze kumatshini 2h15.
- Ukugxotha intonga emilenzeni eqondileyo 4x12.
- Ukubopha imilenze kumatshini (ehleli okanye elele) 3х15.
- Umzila webhloko ukuya kwisifuba esivela phezulu ngowama-3x12.
- Uyilo lwebhloko elingenanto 3х12.
- Cinezela ngo-3-4 usetha ukuphindaphinda.