Manje, kusukela emakhasini omagazini abalukhuni abheka kithi ukuthakazelisa, ubuhle obuhle nomzimba oqinile, izinhlelo zokuqeqesha abesifazane zanda kakhulu. Ngaphezu kwalokho, uhlobo lokuphila nokudla okunomsoco "lwamahhovisi" wanamuhla, okumele akwenze, ukuzama ukusebenza ngokomzimba kuyadingeka.
Uhlelo lokuvivinya amantombazane
Ngokuvamile uhlelo lokuqeqeshwa kwamandla lwabesifazane luqiniswe kuphela uma ubulili obuhle buvakashelwe yi-gym. Ngempela, kuyadingeka ukuthi kudingeke ukuba ngizimisele ukwenza okuthile ekhaya. Nokho, kwabanye akuyona inkinga nhlobo.
Ngakho-ke, uhlelo lwamakilasi amantombazane kufanele lube nesimiso esithile. Ake sithi unqume ukufunda kathathu ngesonto, njalo ngosuku. Okungavamile - imiphumela kuzodingeka ulinde isikhathi eside kakhulu, kaningi-ungenzi lutho, uma ungesiyena ochwepheshe bomzimba. Ngakho, njalo kwezinsuku ezintathu sikhetha amaqembu omzimba, esiwasebenzisayo ngokucophelela. Isibonelo:
Usuku olulodwa: Uhlelo lokuqeqesha abesifazane - ukuthuthukiswa kwemisipha yomlenze.
Yikuphi ukuvivinya lapha, ngokuqondile kuxhomeke kulokho ukuvivinya umzimba kufakwe khona! Ngokufanelekile, uhlelo lwamantombazane lokufudumala imisipha luqala ngokufudumala kancane, bese uye esitokisini, esiteji noma esitokisini sokuzivocavoca, okudingeka usebenzise amahora angu-5-10. Emva kwalokho, lapho imisipha ifudumala futhi isilungele ukwenza isenzo, ungaqhubekela phambili ohlelweni lokuvivinya amantombazane ku-simulators futhi ngaphandle kwabo. Isibonelo:
- ukuhlala ngama-dumbbells noma ibhodi yamabhodi (3-4 amaqoqo izikhathi ezingu-15-20);
- cindezela izinyawo usebenzisa umshini okhethekile (3-4 amaqoqo izikhathi ezingu-15-20);
- ukunwetshwa nokuguqa kwemilenze kwi-simulator ekhethekile (3-4 amaqoqo izikhathi ezingu-15-20).
Ngaphezu kwalokho, ungasebenzisa amanye ama-simulators. Izisindo zikhetha ukuthi ukuphindaphindiwe kokugcina kunikezwe kuwe ngobunzima.
Usuku lokubili: Uhlelo lokuzikhandla lwamantombazane - ukusebenza ngaphandle kwe-press, imisipha yangemuva kanye ne-biceps.
Lokhu kuqeqeshwa kufanele futhi kuqale ngezinga eliphansi lokufudumala kanye nesitatimende sokubamba ukushisa imisipha. Emva kwalokho ungaqala ukuqeqesha:
- ibhulogi ye-traction kuya esifubeni (amaqoqo amathathu ama-15-20 izikhathi);
- ukulandelana kwebhokisi elizungezile (3 lifinyelela izikhathi ezingu-15-20);
- ukugoba ngezandla (izingcezu ezingu-3 izikhathi ezingu-15-20);
- Ukuhlanekezela okuqondile (amasethi amathathu amahora angu-15-20);
- ukuphikisana ne-fitball (amaqoqo amathathu ama-15-20 izikhathi);
- ukuphakamisa isikhwama (amasethi amathathu ama-15-20 izikhathi);
- ukuphakamisa imilenze ngesivinini (izikhathi ezintathu zezikhathi ezingu-15-20).
Uma ekuqaleni uthola kunzima ukwenza iziphindaphindiwe ezingu-15-20, yenza u-10. Kodwa ngekhwalithi. Ungakhohlwa ukuthi uma umsebenzi ulula, kubalulekile ukwengeza inani lokuphindaphinda, izindlela noma isisindo somthwalo. Uhlelo oluthile lwamantombazane luthatha inani eliphindaphindiwe lokuphindaphinda, okungukuthi kuzo isisindo akubaluleke kakhulu njengezinombolo zokunyakaza.
Usuku Lwesithathu: Uhlelo lokuqeqesha amantombazane - ukuthuthukiswa kwehlombe, imisipha ye-pectoral
Kulokhu, ukufudumala kuyadingeka, futhi kungcono uma kwenziwa ku-stepper esebenzisa imisipha edingekayo.
- ukusebenza ngaphandle kwe-triceps ku-simulator (3 izikhathi izikhathi ezingu-15-20);
- ukusebenza komshini wezingqungquthela endaweni yokulala (izigaba ezintathu zezikhathi ezingu-15-20);
- sebenzisa i-butterfly (izikhathi ezintathu zama-15-20);
- Isakhiwo se-Dumbbell (izikhathi ezintathu zama-15-20);
- cindezela i-dumbbell esihlalweni (izihlalo ezingu-3 zezikhathi ezingu-15-20).
Uhlelo lokuqeqesha amantombazane ekhaya lungaba yinkimbinkimbi efanayo, kodwa ngokusetshenziswa kwezinto ezisemakhaya nezakhiwo zamakamelo. Kubalulekile ukuthi ungakhohlwa ukuphathwa kahle.