Kukho izikhokelo ezahlukeneyo kwimidlalo, enokuthi ithathelwe ingqalelo kwihlabathi jikelele, kwaye iquka amandla okanye uqeqesho lwe-anaerobic. Isetyenziselwa ukulungisa isibalo, ukukhupha iikhilogram ezingaphezulu kunye nokuphucula ukuxhaswa kwemisipha. Unokuziqhelanisa kwiholo kunye nasekhaya, into ephambili kukuba uqoke ngokuchanekileyo ubunzima kunye nayo yonke imithetho engqondweni.
Ukufudumala ngaphambi kokuqeqesha ubunzima
Ekubeni uqeqesho olunjalo lubonisa umthwalo onamandla ngaphandle kokufudumala izihlunu, iintambo kunye namaqabane kubalulekile. Ukuba unqumla le ngxenye yoqeqesho, ke kukho umngcipheko omkhulu wokulimala, kwaye ukuphumelela kokuzivocavoca kuncitshiswa kakhulu. Kukho imigaqo emininzi ebalulekileyo ejongene nendlela yokwenza imfudumalo phambi kokuqeqeshwa kwamandla.
- Ubungakanani bezakhiwo ezifudumeleyo ziyimitha eyi-15-20. Okokuqala kuza imizuzu emihlanu ukuhamba ngokukhawuleza okufutshane. Emva koko, iya kumajoyina kwaye uqale ukusuka kwicandelo eliphezulu lomzimba, ngokuthe ngqo wehla ukuya ezinyaweni. Ngenxa yale njongo, isetyenzisiweyo seesetyhula ezininzi. Isigaba esilandelayo sivuselela izihlunu.
- Kubalulekile ukufudumala ngokukhawuleza ukuba uzive iimisipha kunye nemigqa. Izenzo ezidume kakhulu: imithambeka, isebenza kwindawo, ukuxubha intambo kunye nabanye.
- Emva kokwenza umsebenzi oqhelekileyo, yenza okukhethekileyo okubandakanya ukulungiselela iziqhelo eziphambili. Umzekelo, ukuba uceba ukwenza izikwere ngebar, ngoko kufuneka wenze iseshyulo eshushu-mlilo kunye nesisindo esifanelekileyo.
Uqeqesho lwamandla ekhaya
Abantu abaninzi bacinga ukuba imisebenzi yasekhaya ayifanelekanga, kodwa oku kudukisa, kuba ukuba uyayazi imigaqo kwaye uthabathe ukuzivocavoca, ngokuqinisekileyo umphumo uya kuba. Umgaqo oyintloko wokuqeqesha ophumeleleyo uhlala rhoqo, ngoko kukulungele ukucwangcisa kwangaphambili, ngokubhala zonke iimvavanyo. Kukho imigaqo emininzi eyisiseko eya kukuvumela ukuba uphumelele ngexesha elifutshane.
- Ukuqeqeshwa kwamandla amabhinqa ekhaya kuqala ngokufudumala kwaye kufuneka kuthathe okungenani iyure.
- Ukuzivocavoca ngeendlela eziliqela, kufuneka kube nantathu ubuncinane. Ukuba iinjongo zeeklasi ukulahlekelwa ubunzima nokuphuhliswa kwengcinezelo, ngoko phakathi kweendlela kufuneka kuthathe ikhefu, imizuzwana engama-30. Xa umntu esebenza ekuphuhliseni umthamo we-muscle, ngoko unako ukuphumla ukuya kwimibini emibini.
- Sebenzisa ubunzima obongezelelweyo bokusebenza koqeqesho lwamandla. Ukuba ufuna ukunciphisa ubunzima, kufuneka kube yincinci, kwaye ukwandisa umthamo we-muscle, ngokuchaseneyo, ubuninzi.
- Ukuzivocavoca ukuqeqeshwa kwamandla emakhaya: ukuhlala, imiphunga, i-push-ups, ibha, ukulandelana okuhlukahlukeneyo, ukwandiswa kwezandla, ukuphakamisa i-pelvis nabanye.
Ukuqeqeshwa kwamandla kwabasetyhini kwindawo yokuzivocavoca
Iziphumo ezigqwesileyo ziyakwazi ukufezekiswa ngokwenza igumbi lokuzivocavoca. Kubalulekile ukuhlola ngenyameko izinga lakho loqeqesho, kuba umthwalo kufuneka ufezeke. Ukuba akukho nto inokuqhagamshelana nomqeqeshi, ngoko kuyimfuneko ukufundisisa umsebenzi weemimululators kunye nobuchule bokuzivocavoca. Uqeqesho lwamandla onke amaqela omzimba kufuneka luhambisane nemithetho ephambili.
- Kubalulekile ukugxininisa ukusetyenziswa okusemgangathweni okunika umthwalo kwiqela elithile lamasundu.
- Ubunzima kufuneka buyilwe ngendlela eyokuqala yokwenza izivivinyo ezisebenza kwimisipha emikhulu: amathanga, umva, imilenze, izibonda kunye nesifuba. Ekubeni kwendawo yengxaki, ugxininiso oluphambili luya kwenziwa ngalo.
- Ukugcina inkqubela phambili, kubalulekile ukunyusa rhoqo umthwalo, umzekelo, ngokunyusa inani lokuphindaphinda okanye ubunzima.
Ukuqeqesha amandla okulahleka kwesisindo
Abaninzi baya kumangaliswa, kodwa ukusetyenziswa ngokunyusa ubuninzi kunokunceda ukutshisa iikhalori ngokuchanekileyo, ukuba uthelekisa nge-cardio, ke ngoko umntu uya kuchitha i-50% ngaphezulu. Inzuzo ebalulekileyo - nangemva kokuba uqeqesho luya kuba yinkqubo yokutshisa ii-fat athile kwiiyure ezimbalwa. Uqeqesho lwamandla olutyebileyo luya kunceda ukunciphisa umthamo, ukulahla i-cellulite kunye nokuphucula ukukhululeka komzimba. Ukuqeqesha okunjalo kunempembelelo entle kwimpilo ngokubanzi. Kukho ezinye iimpawu zokulahlekelwa kweeklasi zokulahleka ezifanelekileyo.
- Ukuqala inkqubo yokutshisa amafutha, kuyimfuneko ukwenza uqeqesho ngokukhawuleza, kwaye ukuphumla phakathi kweendlela kufuneka kube mncinane.
- Kukulungele ukusebenzisa ubukhulu bokukhanya, kodwa ngexesha elifanayo yenza inani elikhulu lokuphindaphinda.
- Kulabo bafuna ukukhawuleza bathi ukuhlaziya iipounds, uqeqesho olusisiseko lweesetyhula lungcono. Umgaqo wabo usekelwe ekukhethweni kwezifundo ezi-4-5, ezenziwa ngokulandelanayo kunye nekhefu elincinci.
Amandla okuqeqesha amandla
Isiphumo, kungakhathaliseki ukuba yinjongo, kuxhomekeke ngakumbi kwizinto umntu azidlayo. Nika amanqatha, amnandi kunye neekhalori eziphezulu, ukukhetha ukutya kwiprotheni kunye nomxholo weoli ophantsi, imifuno kunye neziqhamo. Amandla ngosuku lokuqeqeshwa kwamandla kufuneka libe yi-fractional kwaye kufuneka kube okungenani amahlanu ngosuku. Kubalulekile ukupheka ngokufanelekileyo, ukukhetha ukupheka, ukupheka nokukhupha. Kubalulekile ukuba uphuze amanzi amaninzi, ngoko umlinganiselo wesuku kufuneka ube ngu-2-2.5 ilitha.
Yintoni emva kokuqeqeshwa kwamandla?
Nanku, kunyanzelekile ukugxotha inkolelo enye, kuba abaninzi bakholelwa ukuba ukuba ungadli emva koqeqesho, unako ukunciphisa umzimba ngokukhawuleza. Abaqeqeshi kunye nezondlo zicebisa ukuba bathabathe ngokukhawuleza emva kokufunda ukuze bavale iprotheni-carbohydrates window . Khetha inxalenye ekubaleni ukuba iprotheni kufuneka ibe ngama-60%, kunye ne-carbohydrates 40%. Ndiyabulela kule nto, kuya kubakho ukubuyisela amandla okhatywayo kwaye unike i-amino acid kwiimisipha. Inketho efanelekileyo yi-cottage shiese kunye neziqhamo. Amandla emva kokuqeqeshwa kwamandla kubandakanya isidlo esipheleleyo, malunga nesiqingatha seyure. Imenyu ingaquka zombini iiprotheni, i-carbohydrates, kunye namafutha.
Yintoni phambi kokuqeqeshwa kwamandla?
Ukuze ube namandla okusebenza, kufuneka ukuba unike umzimba "uphethiloli", kodwa kubalulekile ukuba ungayivakalelwa ngexesha lokuzivocavoca. Amandla anika umzimba unciphise i-carbohydrates, ekhutshwa kancane kancane, umzekelo, atya kwizonka kunye neebhanana. Ukutya malunga no-40 g kukucetyiswa imizuzu engama-30. Ekubeni izihlunu ziya kulayishwa, ukutya ngaphambi kokuqeqesha ngamandla kufuneka kufake ukutya kweeprotheyini kwaye kugcine malunga ne-20 g. Kwakhona kufunekakile ukuba ufake i-fat fat kule sidlo - 3 g.
Ingozi yokuqeqeshwa kwamandla kwabasetyhini
Abaninzi bakholelwa ukuba xa ujongana nobunzima, unokuyiphatha into, uyenze ibe ngumntu, kodwa ayikho into engeyonto. Umonakalo wokuqeqesha amandla uyenzeka ukuba imigaqo ephambili ayilandelwa kwaye ukuba akukho mfudumala. Ukulimaza uqeqesho kungabikho kwezifo ezithile, ngoko ke ukuba kuyimfuneko, tyelela ugqirha ukuze kungabikho nkathazo kunye nempilo.
Uqeqesho lwamandla lukhetho olufanelekileyo kubantu abafuna ukulahla amanqatha kunye nokuphucula ukukhululeka komzimba wabo. Into ephambili kukuba ulandele imigaqo yoqeqesho kwaye ukhethe uqeqesho olusebenzayo, ugxininise kwisiphumo esifunileyo. Emva kweeveki ezimbalwa zeeklasi, unokubona inkqubela phambili, kodwa konke kuxhomekeke kubukhulu bokuqala kunye nenjongo.