Kumangala wonke umuntu, isimiso sokuqeqesha amadoda nabesifazane akufani kakhulu. Futhi bobabili badinga i-cardio yokunciphisa isisindo, nokulinganisa - ngesisindo semisipha yomzimba. Kodwa kune-nuance eyodwa kuphela, okuyinto, nehlelo elifanayo ekwenzeni i-gym evumela ukuba bathole imiphumela emihle kakhulu - ama-hormone . Umzimba wesilisa usabela ngokukhululeka ekusebenziseni amandla, okwenza kube nokukhululeka kwamadoda. Futhi umzimba wesifazane ngaphansi kwethonya lenqubo efanele yokuvivinya umzimba uhlose kuphela izinkomba zawo ezihlungiwe.
Ukuqeqeshwa kwabesifazane ekuzivocavoca
I-stereotype evame kakhulu, ngenxa yokuthi abesifazane besaba kakhulu ukuwela emngceleni wezemidlalo - umbono oqokiwe wokuthi ukuqeqeshwa ngezinsimbi kuzobenza babe "nesibindi" ngomqondo oqondile kakhulu wegama. Kodwa empeleni, alukho uhlelo lokuvivinya umzimba lwamantombazane elikwazi ukuhlinzeka ngemiphumela enjalo ngaphandle kokudla okungeziwe kwezidakamizwa ze-anabolic kanye nezithako ezikhethekile zokudla okunomsoco.
Uhlelo olungcono lwabesifazane lwezokuzivocavoca okunciphisa kufanele kufaka:
- Iminithi eyishumi-efudumele-up;
- ukufudumala kwazo zonke imisipha namalungu ukuze avikele ukulimala;
- Ukuzivocavoca kwe-press kufanele kufakwe ohlelweni lwabesifazane lokuvivinya umzimba okungaphezu kwesithathu ngesonto;
- emva kokuqeqesha ngamunye kudingeka wenze i-hitch futhi welula ukuze uthuthukise ukuguquguquka nokujikeleza kwegazi emisipha, okuzokusindisa ekuthumeni kwe-post-training ngosuku olulandelayo.
Ukuzivocavoca
- Umqeqeshi we-Elliptical - sifudumala umzimba, sandisa ukushayela. Sifudumala phezu kwe-ellipsoid, noma, mhlawumbe, emgwaqweni we-cardio. I-warm-up ihlala imizuzu engu-10. Ukusebenza ku-ellipsoid kwenziwa ngezindleko zomzimba womqeqeshi - kubalulekile ukucindezela izinyawo, ngenxa yalokho, ukunyakaza kwenzeka. Ngesikhathi esifanayo, izandla nazo ziyasebenza. Esikhathini simulator elliptical kukhona ithuba ukwandisa ukumelana, khona-ke umthwalo kuwo wonke amaqembu omzimba uyokhula.
- Umshini wesisu - ukuphakamisa isidumbu ebhentshini elimisele. Okokuqala, imisipha engenhla yomsebenzi wokunyathelisa usebenza lapha. Bamba izandla ngemuva kwekhanda, izingxube zibheke ezinhlangothini, ekukhuphukeni kwe-exhalation, ekubuyiseni ku-FE - umoya. Senza ukuphindaphinda kuka-15-20.
- Imilenze iphakanyiswa ngokucacile. Esikhundleni sokuqala semilenze sibheke ngokuqondile, lapho sikhuphuka sifikela imilenze esifuba, siwaguqa ngamadolo. Kulo msebenzi, imicu ye-press ephansi ihilelekile. Lapho siphakamisa, siphumelela.
- Ukuqeqeshwa komlenze - ukuhlaselwa ngama-dumbbells. Esinye sezivivinyo ezisebenzayo kakhulu zomzimba wemilenze namadolo. Isikhundla sokuqala siyisimo esikhulu, umlenze wesobunxele ngaphambili, ngakwesokunxele, uhlala phezu kwezwane. Ezandleni ezithintekile izimbongolo. Ukugoba ukugoba umlenze wangaphambili bese unciphisa umlenze onyaweni phansi. Uma u-inhalation - umlenze wangaphambili uqondisiwe, umlenze wangemuva ukhululekile. Isici esiyinhloko - idolo lomlenze wangaphambili akufanele liqhubekele emlenzeni, ngoba lokhu kungaholela ekulimaleni. Ibhande lomlenze ongemuva lingathinti phansi, futhi kugcizelelwe, wonke amandla ekusebenzeni kufanele aqondiswe esithende somlenze wangaphambili, njengokungathi ufuna, ukuwufaka phansi. Kudingekile ukwenza amaqoqo angu-3 e-reps angu-20 ngomlenze ngamunye.
- I-Deadlift ingenye yokuzivocavoca kwemisipha yemilenze nengemuva. Imilenze iboshwe kancane, i-pelvic ikhishwa emuva, ingemuva ibuye. Intamo ezandleni eziphansi, ezinqulwini. Senza umthambeka phambili phambili ngokuqondile, izandla ezine-griffon ukuwa ngaphansi kwamadolo - phuma. Sibuyela ku-IP ngokuphefumlelwe. Ibha kufanele ifinyelele emilenzeni, izinyawo emgodini omncane, izithende aziveli phansi. Ukuhlukunyezwa kufanele kuvezwe, okokuqala, ngemuva kwamathanga.
- Ukugoba umlenze ngesimiso esisele esiswini - ubuso obusenhla kwethanga buhlukanisiwe. Ngaphandle kwalokho ungabhidliza izinyathelo zakho ebusweni.
- Ngaphezu kwalokho, ngaphandle kokuphumula ukuphumula, senza ukuxhunywa kwe-hyperextension ku-supernet. Ekusebenziseni, izinhlanzi, imisipha emihle kanye nemisipha ephansi emuva. Imilenze ngesikhathi sokuzivocavoca kumele ibe yinto eqondile, lapho umzimba uphakamisa ukuthi siphumelele, siphume futhi sinciphisise imisipha emihle.
- I-tapread is a hitch imizuzu engu-10. Uma ngabe umgomo wakho ukulahlekelwa isisindo, i-hitch yakho kufanele ibe ukuqhubeka komsebenzi, kodwa nge-cardioclone bese igcina imizuzu engama-40 noma ihora, bese-ke yonke imizuzu emihlanu kuya kwemizuzu engu-5 kuya kokubili yokuthinta ukubuyiswa.