Intsomi kuqala. "Ndiza kuya kwiholo, ndiyafunga"
Oku kuyinkohliso, ngokusisiseko ichaphazela amantombazana. Uloyiko ngokubonakala kweembaleki ezivela kudidi lwamakhaya, amanye amantombazana akholelwa ukuba iiklasi kwi-Simotors ziya kubaguqula zibe ziinqambisi. Kodwa ndikhawuleze ukuzola, kunye nenani le-testosterone, eliveliswayo ukusuka kwisiqingatha esihle sabemi, akunakwenzeka. Nokuba nakuko onke amadoda alawula ukufezekisa i-hypertrophy enkulu (eyandayo) ubunzima bemisipha, kuthetha ntoni ngamantombazana. Ke ngoko, zive ukhululekile ukuqala uqeqesho lwamandla. Oku kuya kunceda ukomeleza i-Corst yemisipha kunye nokufumana isiqabu esihle. Ewe, iimbaleki kunye neembaleki ezivela kudidi lwezinto ezakhayo zineemfihlo zabo.
Intsomi yesibini. "UPilates owomeleleyo - kubadla umhlala-phantsi kunye nabantu abangamavila"
Abantu abaninzi bacinga ukuba iinkqubo ze-Pilates zenkqubo ye-Pilates yinto efana nolula okanye ungasiqondi isizathu sokuba kunjalo. Ngapha koko, uPilates luqeqesho lwamandla ngobunzima bayo kuwo onke amaqela amakhulu emisipha, ngakumbi ukomeleza izihlunu zomva kwaye zicinezele. Ukuba uqhubana ngokugqibeleleyo, ndikholelwe, akuyi kubonakala ngathi kulula kuwe.
Uthando-I-Russia Champion kwiindidi "ukomelela kwe-bikini"
Intsomi 3. "I-100 ye-squats iya kwenza amatyotyombe"
Nokuba ungazama kangakanani na ukubambisa, yenza i-mahs ngeenyawo, hamba nebhendi yerabha emilenzeni - iibhutsi azi "mpove ". Imisipha ikhula kuphela phantsi komzimba obaneleyo, ofuna ukwanda, utye ngasekunene kwaye ungalali. Ke ngoko, ukuba unomsebenzi wokunyusa iibhutsi okanye ezinye iqela lemisipha, kungcono ukunxibelelana nomqeqeshi wobuqu. Iya kwenza inkqubo yokusebenza yakho, esekwe kwiimpawu zempilo yakho kunye nokukhethwa komzimba.
Intsomi 4. "Amabele anjengeebhutsi zinokufezekiswa"
Ngelishwa, kukungquzula okunzulu. Isifuba sabasetyhini sine-tishu yezicubu kunye ne-mammary amadlala, apho ukungasebenzi kakuhle komzimba akunantshukumo. Nangona kunjalo, uqeqesha imisipha yesifuba, unokunyusa ithoni yabo, eya kuthi iphakamise amabele am, kwaye asebenze kwimisipha ye-over kunye ne-blade, oya kukufezekisa ibele elinye obalaseleyo. Kodwa ngenxa yokwanda kobungakanani bekomityi ye-bra kuya kufuneka ujike ugqirha weplastiki.
Intsomi 5. "Ukuba ndisandul 'ukuqhekeza amaphephandaba, ndiye ndaba nesinqe sangasiweyo"
Enye yeentsomi ezixhaphakileyo. Ukusebenza kwizihlunu ezithe tye kunye ne-oblique zesisu (ngocoselelo-cinezela), unegalelo kwi-hypetrophy, oko kukuthi, ukwanda. Ke ngoko, ukungcungcutheka amaphephandaba, unokufezekisa isiqabu okanye iityhubhu esiswini, ukuba uyahambelana nesondlo esifanelekileyo. Kwaye imisipha ye-bark inoxanduva lwevolumu yesinqe, ethethwe phantsi kwezihlunu ezithe nkqo kunye ne-oblive zesisu. Luqeqesho lwalo msipha oza kunceda ukufumana isinqe esinamagqabi. Kule nto kukho ukuzivocavoca okhethekileyo, vacuum kunye nokuzilolonga kwiNkqubo yePilates.
Intsomi 6. "Ndinobunzima obukhulu, ndidinga uqeqesho lwe-Cardio"
Uninzi oluninzi luqala ukubaleka, ucinga ukuba amanqatha aqale ukunyibilika ngokufika kwamathontsi okuqala okubiyela. Ke ngoko, uqeqesho lwamandla aluqwalaselwa kwaphela. Ngapha koko, ngoqeqesho lwamandla afanelekileyo kunye nesondlo, ukwanda kwezicubu zemisipha kungenxa yento yamafutha. Ukuba kwindawo yokusebenza ye-aerobic, inkqubo evuthayo yamafutha yenzeka emva komzuzu wama-40 wokusebenza (nge-pulse efanelekileyo!), Uqeqesho lwamandla, le nkqubo yenzeka kamva, kodwa yenzeka! Ke ngoko, akukho mfuneko yokuphepha uqeqesho lwamandla. Inkqubo edityanisiweyo efanelekileyo kunye nesondlo iya kunceda ukunyusa inani lezicubu zemisipha kwaye inciphise inani lamafutha kunye nephupha liya kuba yinto yokwenene!
Intsomi 7. "Ndinesifo esigulayo kunye namadolo, andikwazi ukuphakanyiswa kumxhuzulane"
Okokuqala, ungasebenza ngobunzima bakho. Ukutyhala, ukuphuthuma, ukuTsalela, ukuhlaselwa kunye nezinye iinkqubo ezininzi kuya kunceda ekwenzeni i-corset ye-corset ye-corset. Okwesibini, akukho mfuneko yokuba uthathe iintsimbi ezinkulu. Ngokuthe ngcembe, iyanda, kunokwenzeka ukuba yandise ubunzima, ukomeleza kwangaphambili izihlunu kwiingxaki zengxaki yomzimba. Ukongeza, kukho i-Simotors ezininzi, apho unokwenza i-ofisi eyedwa, kwiqela lemisipha ethile, hayi ngaphezulu kwezo ndawo apho umthwalo obalulekileyo awunqwenelwanga. Qeqesha oko sikuqeqeshayo. Izihlunu ezomeleleyo-khusela udibaniso lwakho.
Intsomi 8. "Uqeqesho kwi-ralators lukhuseleke kakhulu kwaye lusebenza ngakumbi kunezilinganiselo zasimahla"
Ukuba uyi-novice kwindawo yokuzivocavoca, emva koko, kungcono ukuqala ngokwenza umsebenzi wemisipha. Ingqondo ngokwengqondo nangokwasemzimbeni kulula. Kodwa umzimba unepropathi yokuqhela imithwalo, ngokuhamba kwexesha ndisancomela ukuba afune ukuqeqesha kunye neentsimbi zasimahla. Oku kuyakonyusa i-amllimentity yentshukumo, kubandakanya ukusebenzisana kwamaqela ahlukeneyo emisipha ngaxeshanye. Ukongeza, ukusebenza kwemilinganiselo yasimahla kuqeqesha ulungelelwaniso lwentshukumo, njengoko into ebonakalayo ivela. Zonke ziya kunceda ukunika impendulo yomzimba enamandla, kwaye isondele kwinjongo enqwenelekayo.
Intsomi 9. "Ndiza kuqeqesha yonke imihla kwaye ndifikelele kwinjongo ngokukhawuleza."
Kuyo yonke into oyifunayo, kunye noqeqesho. Umzimba kufuneka ube nexesha lokufumana kwakhona emva kwemithwalo. Kwaye inani eligqithisileyo loqeqesho linokukhokelela kwimeko yoxinzelelo, iziphumo apho kunokubakho ukophulwa kwi-Hormonial kunye neenkqubo zokuzikhusela komzimba. Ke ngoko, kuyimfuneko ukuqeqesha okungenani yonke imihla ukuze umntu afumane ixesha lokuphola umthwalo omtsha.
Intsomi. "Ndiza kuya eholweni kube kanye ngeveki, kwanele ukugcina ifom yomzimba"
Kwaye lo ngowahlukileyo. Hayi, oku akwanele, ngokubanzi, yithi, akukho nto. Ndikholelwe, kuba iveki yakho iya kuyilibala ukuba kwaye ufunda njani, kwaye lonke uqeqesho luya kuba lokuqala. Ke ngoko, ukuthenga ukubhaliswa kwiklabhu yomzimba, kuyimfuneko ukuqondakala oko ukufezekisa iziphumo kubalulekile ukuya kwiholo amaxesha ama-2 ukuya kwiveki. Umzimba uya kufumana uxinzelelo olunengxaki, olululo, enkosi ekunokufezekisa oko unokufumana iziphumo ezibonakalayo.
Zikhathalele, yenza ezemidlalo ngesazela kwaye ukhumbule ukuba unokwenza kuphela uhlobo lwakho.