Izinto ezi-7 abaQeqeshi abafuna ukukuxelela zona kodwa musa

Umxholo

• "Phantsi! Phantsi! Phantsi!"
• "Unokwenza Okungcono Kakhulu!"
• "Musa ukujikeleza umqolo wakho!"
• "Yongeza Ubunzima!"
• "Gcina Isifuba Sakho Phezulu!"
• "Beka ifowuni yakho kude!"
• "Yitya Into!"
• Uphengululo lwe

Khawufane uchwetheze i-imeyile ngengqiniba zakho.Mhlawumbi ungayenza, kodwa iya kuba neetypos kwaye uthathe malunga namaxesha amathathu ubude kunokuba unamathela kubuchwephesha bokubamba ngomnwe. Ingongoma yam: Ukufumana umsebenzi ngexesha elincinane, ukusebenzisa ifomu engafanelekanga akunangqiqo ngokwenene. Kuyafana nokusebenza kwakho.

Ifom efanelekileyo yokuzivocavoca ayibalulekanga kuphela ekufumaneni iziphumo zokwakha umzimba ozifunayo, kubaluleke kakhulu ekuhlaleni iintlungu- kunye nokonzakala. Iindaba ezilungileyo kukuba utshintsho oluncinci oluncinci kwindlela yakho lunokunceda ukwandisa yonke iminithi oyichitha kwindawo yokuzivocavoca. Abaqeqeshi bayayazi le nto, kwaye bafuna ukukuxelela, kodwa kuba ayinguye wonke umntu olithandayo icebiso elingacelwanga, bahlala beziluma ulwimi. Apha, izinto ezisixhenxe abacinga ngazo-yonke imihla. Phulaphula!

"Phantsi! Phantsi! Phantsi!"

Xa isenzeka: Iisquats.

Kutheni kubi: Ngokungayi ezantsi ngokwaneleyo kwi-squat, uyaphoswa kukuzibandakanya kuyo yonke imisipha emilenzeni, kwi-butt, nakwinqanaba. Kwaye izihlunu ezimbalwa ozisebenzayo, zimbalwa iikhalori ozitshisayo. Kwinqanaba elisezantsi le-squat yakho, amathanga akho kufuneka ahambelane nomhlaba.

Ungayilungisa njani: Yima phambi kwesitulo okanye ibhentshi kwaye wenze amaqhekeza ambalwa wokuziqhelanisa, ukutyhala isinqe sakho umva kwaye wehle ezantsi de uphantse ukuhlala. Oku kuya kukunceda ufunde ukuba i-squat efanelekileyo ivakalelwa njani. Gxila ekugcineni ubunzima bakho kwizithende zakho kunye nesifuba sakho (kuya kufuneka ukwazi ukufunda nasiphi na isicatshulwa kwihempe yakho esipilini). Ngefom efanelekileyo, uya kusebenza izihlunu ezifanelekileyo kunye nokuma kwemilenze emile kunye nokuqina okuqinileyo ngokukhawuleza.

"Unokwenza Okungcono Kakhulu!"

Xa isenzeka: Crunches.

Kutheni kubi: I-crunches ifuna ukuba umqolo wakho ungene kwi-flexion, ebeka uxinzelelo olungadingekile kumqolo. Kananjalo ababandakanyi isisu esisinqamlezayo (ezona ngcambu zinzulu), ezizizitshixo zesisu esisicaba.

Ungayilungisa njani: Yenza iiplanga endaweni yoko! Naluphi na ulwahlulo lweplanga luqinisa zonke izihlunu kumbindi, imilenze, kunye neengalo kunye nokuphucula ukuma.

IVIDIYO: I-10-Minute, Belly-Blasting Workout

"Musa ukujikeleza umqolo wakho!"

Xa isenzeka: Ukubulawa kwabantu.

Kutheni kubi: Abasetyhini abaninzi banotyekelo lokujikeleza umqolo wabo njengoko bejikela phambili ngexesha lokunyuswa, kodwa oku kubeka inani elibi loxinzelelo emqolo, ngakumbi xa bebambe iidumbbells. Kuya kufuneka uzive oku kuhamba ngokuyinhloko kwi-hamstrings kunye ne-glutes.

Ungayilungisa njani: Qiniseka ukuba ugcina isiseko sakho sisebenza ngalo lonke ixesha, tshintsha isinqe sakho umva, kwaye ugcine isifuba sakho siphakamisiwe njengoko wehlisa isusu sakho. Gcina ii-glutes zibandakanyekile kwaye ugobe kancinci kwimilenze yakho. Yehla kuphela uze uzive ulula kancinci kwi-hamstrings yakho, kwaye usebenzise i-glutes yakho, kungekhona umva wakho, ukubuyela ekumeni.

"Yongeza Ubunzima!"

Xa isenzeka: Uqeqesho lwamandla.

Kutheni kubi: Ukuphakamisa iintsimbi ezinzima akuyi kukwenza ube mkhulu! Ukuba awunamandla oqeqesho ngokuxhathisa ngokwaneleyo ukuba ungadinwa ngokupheleleyo izihlunu zakho, awuyi kongeza ubunzima bokucheka izihlunu kwisakhelo sakho.

Ungayilungisa njani: Khetha ubunzima obunzima ngokwaneleyo ukuvumela ukuba ugcwalise iseti enye kwaye ungabinanto kwakhona. Ukongeza kwiintshukumo zamandla, yongeza ikhefu le-cardio (imizuzwana engama-30 yentambo yokutsiba, i-sprints, njl.njl.) kwindlela yakho. Le ndibaniselwano iya kwakha imisipha ebhityileyo, itshise amanqatha, kwaye igcine imetabolism yakho iphakamile iiyure emva kokuba ushiye ijim.

"Gcina Isifuba Sakho Phezulu!"

Xa isenzeka: I-squats, i-deadlifts, imiphunga, okanye ukuphosa ibhola yeyeza.

Kutheni kubi: Ukuvumela isifuba sakho siwe xa usenza ezi ntshukumo, kunokumcinezela umqolo osezantsi kunye nokubeka uxinzelelo entanyeni nasemagxeni.

Ungayilungisa njani: Yiba sezingqondweni. Rhoqo cinga ngokugcina isifuba siphakamisile kwaye uzobe amagxalaba ezantsi kunye nasemva ngalo lonke ixesha lokuzilolonga.

"Beka ifowuni yakho kude!"

Xa isenzeka: Lonke ixesha.

Kutheni kubi: Ukuyeka ukuzilolonga kwakho ukujonga ifowuni yakho kunciphisa izinga lokubetha kwentliziyo yakho kunye nokutshiswa kwekhalori. Ukuba usebenzisa ifowuni yakho ngelixa ukwi-treadmill, nawe uphoswa ziinzuzo zengqondo zokusebenza; lixesha elifanelekileyo lokususa ingqondo yakho kwaye ubuyisele kwakhona.

Ungayilungisa njani: Shiya ifowuni yakho emotweni okanye kwigumbi lokutshixa. Eyona ndlela yokuthatha ikhefu lobuchwephesha kwaye ujonge engqondweni nasemzimbeni kukugcina ifowuni igcinwe kwindawo ongenakuyijonga kuyo.

"Yitya Into!"

Xa isenzeka: Emva kokuzilolonga.

Kutheni kubi: Ukuba uzama ukunciphisa umzimba, kunokubonakala ngathi licebo elilungileyo ukutsiba isidlo emva kokuzilolonga kwakho. Oku akunakuba kude nenyaniso. Emva kokuzilolonga, umzimba wakho kufuneka uqale ukubuyisela nokuzilungisa kwiseshoni yoqeqesho. Ngamanye amazwi, ifuna iikhalori. Umzimba wakho uya kusebenzisa ngokuzenzekelayo iikhalori ozityayo ngokulungileyo (ukulungiswa kunye nokubuyiselwa) kwaye akukubi (ukugcinwa kwamafutha).

Ungayilungisa njani: Ukulandela ngqo ukuzilolonga kwakho, ukubheja kwakho okukuko kukutya okungamanzi okuneeprotein kunye nee-carbohydrate. Ezi ziselo azidingi kugaywa kakhulu, ke izondlo ziya kungena kwinkqubo yakho ngokukhawuleza, ukuvumela umzimba wakho ukuba utsibe ukuqala kwakhona inkqubo yokubuyisela kwimeko yesiqhelo. Imizuzu engamashumi amane anesihlanu ukuya kwiyure enye emva kokuzilolonga kwakho, yitya ukutya okugcweleyo, kwakhona uneproteni kunye neecarbohydrate. Umzekelo, isiqwenga sentlanzi esinequinoa kunye nesaladi eluhlaza ngeoyile yomnquma iya kuba sisidlo esikhulu ukuba sibe nalo ngeli xesha.

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