Futhi manje umzuzu ufikile lapho ufika esibukweni, ubuke futhi uthi kuwe: "Konke! Kwanele! Ngifuna isithombe esihle sezemidlalo! "Cishe lokhu kuyindlela entsha yokuphila kwentombazane eqala ngayo, enquma ukushintsha. Sikhetha i-gym yokuqeqeshwa, futhi umbuzo uvela: kuphi ukuqala? Sizozama ukuchaza indlela uhlelo lokuqeqesha lwabaqalayo okufanele lubuke ngayo, nokuthi yikuphi ukuguqulwa kwamagama okumele kuziwe.
Uhlelo lwabaqalayo ku-gym
Okokuqala, thola ukuthi ulungele kangaki ngesonto ukubhekana nazo. Okufanelekile, lokhu izikhathi ezingu-3-4, phakathi komsebenzi ngamunye 1 usuku lokuphumula, lapho imisipha ikhulula khona futhi iqinise. Uhlelo lwakhiwe ngendlela yokuthi ufunde wonke amaqembu omzimba ukuze usebenze ngamunye. Lokhu kuyadingeka esigabeni sokuqala. Isibonelo sokuqeqeshwa okunjalo:
- ibhentshi esimeni se-3x12;
- ukulandelana kwebhokisi eliphezulu kuya esifubeni 3x12;
- ama-biceps anama-dumbbell ahleli 3: 12;
- Izandiso ku-triceps zivimba i-3x12;
- cindezela ngezinyawo zakhe ku-simulator ye-4x12-15;
- ukuhamba kwemilenze ku-simulator ehlezi noma eqamba amanga 4: 12-15;
- ukuxubha 3x15-20;
- cindezela i-4x15-20.
Uhlelo lokuqeqesha lwabaqalayo luhlanganisa ngempela i-cardio efudumele. Kufanele ulungise umzimba wakho ngomsebenzi ozayo. Kungaba yimuphi umqeqeshi ekunambithekeni kwakho: ibhayisikili yokuzivocavoca, isitifiketi sokuhamba, isobho, njll. Le ngxenye akudingeki ibe isikhathi eside, amahora angu-5-10 anele. Akukho ukukhathala! Kufanele nje ufudumale ukuze ungalimala esikhathini esizayo.
Imfihlo yokusebenza ngesisindo samahhala: konke ukuzivocavoca okufanele wenze izikhathi ezingu-12-15. Futhi ukugcina okuphindaphindiwe okuphindwe kabili kufanele unikezwe kuwe ngobunzima. Yebo, kunzima! Kodwa-ke, kufanelekile ukuba ufike esibukweni ngenjabulo!
Ngendlela, ukucindezelwa okuncane: thatha umthetho, thatha isithombe njalo emavikini amabili emazingweni ezintathu. Ekuqaleni, umphumela kungenzeka ukuthi awubonakali kakhulu, kepha emva kwezinyanga ezimbalwa, uzomangala ngalokho okwenzeka emzimbeni wakho. Futhi uma ubona izinguquko ezithombeni, awusekho ukufuna ukubuyela emuva, futhi lokhu kuyisisusa esengeziwe sokuqhubeka ne-redoubled force.
Uhlelo olulungile lwabalimi bomzimba bokuqala luyinkimbinkimbi yezivivinyo eziningana ezenziwa ngezinqubo ezingu-3-4. Njengoba kunikezwa ukuthi amahholo ngezinye izikhathi alayishwa, ngincoma ukuthi uthathe nawe uhlelo losuku futhi ususe izindlela ezigcwalisiwe. Kwenzeka ukuthi isimiso osidingayo sesivele simatasatasa, ungachithi isikhathi, uye kwesinye, kodwa ukuze ungadideki futhi ungaphuthelwa umsebenzi, gcina irekhodi. Ungakwazi:
- hlela ukuqeqeshwa okuyisigungqimba - uma ukuqeqeshwa okuningana kwenziwa ngomunye, khona-ke umbuthano uphinda kuze kube yilapho zonke izindlela zigcwaliseka;
- Yenza umsebenzi owodwa, uphumule umzuzu phakathi kwezindlela;
- Hlanganisa ukuvivinya ngama-supersets - uma ama-exercises ka-2-3 enza omunye ngemva komunye ngaphandle kokuphumula.
Ama-supersets ayenayo ngoba alondoloza isikhathi, futhi wonke umsebenzi udla isikhathi esincane. Qiniseka ukuthi ulandela inqubo!
Ukudala izinhlelo zabaqalayo
Uhlelo lokuqeqesha lwabaqalayo luzohlanganiswa yibo bobabili kanye nabachwepheshe. Bheka umqeqeshi ehholo noma uthole isazi se-inthanethi (manje lokhu kuyindlela evamile). Njengoba ubonise imingcele yakho futhi uchaza umphumela oyifunayo, uzokwenza uhlelo, futhi ezinsukwini ezingu-1-3 uzoba nesimiso sokwakha umzimba esenziwe ngomumo wabaqalayo. Lokhu kusindisa isikhathi esiningi nomzamo wokufunda insimu entsha.
Thola ukuqeqeshwa kwevidyo kliphu, echaza indlela efanele yokwenza lezi zivivinyo,
Ngokwesilinganiso, ukuze ubone ukuthi uhlelo olukhethiwe kangakanani lwabaqalayo futhi ukuthola imiphumela yokuqala ebonakalayo yangaphakathi, kuthatha cishe izinyanga ezimbili. Ngakho-ke, yiba nesineke. Kodwa uma ufuna ukubamba izinyembezi zamadoda, thola ukuncoma futhi uphumelele impilo, zidonsa ndawonye bese ungena ehholo!