I-Sportsing Packator Pavel Zanoran iyazi ngemidlalo cishe yonke into. Futhi yena uqobo uyokujabulela ukuzama ngezinhlobo ezahlukahlukene. Ngisho nasekuqineni. Ulalele le ndaba kaPawulu ngendlela yakhe yokuphila futhi waqopha amathiphu amaningana awusizo.
Ngehlulekile ukuba ngumsubathi ochwepheshe. Yize kunjalo, ebuntwaneni bengifuna ngempela ukungena ebholeni elikhulu. Kepha uthando lwezemidlalo luhlangene ngokushesha nothando lwethelevishini, lapho ngafika khona eminyakeni eyisishiyagalolunye. Ukusuka kulolu hlelo lokusebenza kwakukhona iphupho lokuba ngumhlaziyi wezemidlalo owafezeka ngokunqoba kulo mncintiswano ngo-2007. Ngakho-ke, yonke impumelelo yami yezemidlalo ibikhawulelwe ekunqobeni emiqhudelwaneni yesikole nasekamu kumabanga amafushane agijimayo.
Bengihlala nginesifiso sokuzama okuthile okusha. Okokuqala ngqa ngifunde ngokuqubuka okokuqala emqhudelwaneni okhombisa izintatheli eminyakeni emibili edlule. Kwavela ukuthi lo mdlalo uhambelana kahle nomlingiswa wami: lapho ngaso sonke isikhathi lapho udinga ukuba khona. Lona umdlalo wokudlala odla amandla kakhulu - ehoreni lomdlalo uyaziqeda ngohlelo oluphelele. I-Buttocks isebenza kakhulu, ngoba cishe zonke izibhamu zenziwa ekugxekeni. Kepha ngokuvamile kugadla umzimba wonke. Okungenani kanye ngesonto nabangane kanye nozakwabo, ngidlala ibhola. Ngebhola le-basketball, ukuxhumana nengxenye, kepha uma kungenzeka, nami ngidlala ngentokozo. Umdlalo wami owuthandayo wasebusika nguKerling. I-analog yakhe ehlobo yi-petank - futhi ilungele ngokuphelele inkampani enobungane. Lapho ngithi ngiyayithanda le midlalo, bambalwa baqonda ukuthi sikhuluma ngani. Kepha kufanelekile ukuzama - futhi abantu baba abalandeli beCerlial nePetank.
UKira, ndodakazi uPaul noVlad, isikhathi esingaphezu konyaka, kepha abazali bavele becabanga ngeSigaba Somdlalo Sabantwana
Kwezemidlalo, ngaso sonke isikhathi kufanele ngibonane nobani. Izeluleko ze-basketball nginginika umngani omuhle uSvetlana Abrosimova, induna ye-ex-kakaputeni yeqembu lesizwe laseRussia. Imibuzo ye-tennis ingahlala ibuza u-Anna Chakvetadze. EGolf ngingifundise ukudlala inkanyezi yethu eyinhloko kulo mdlalo we-maria verchonov. Ekugcineni, ozakwabo basize ukukhulisa izinga lebhola: Alexander Kerzhakov, uDmitry Bulykin, evgeny Savin. U-squash-tusovka eRussia akude kakhulu, lapho wonke umuntu uyazi. Ngakho-ke, ngizama ukuthatha izifundo ngangokunokwenzeka kusuka kuma-squashists ahamba phambili wezwe.
Ezemidlalo kimi yibhizinisi lomndeni. Nginomkami, saqala ukutadisha ithenisi ndawonye. Manje sengiyethemba ukumthatha no-squash. Indodakazi yami uKire isesewumnyaka othe xaxa, kepha sekukhombisa ukuthambekela kwezemidlalo. Ngicabanga ukuthi sizomkhethela maduze isigaba.
UVlad, owakwa ngumlingani uPawulu, weseka ngentokozo indlela yokuphila yezemidlalo yomgcini we-TV. Bendawonye baqala ukwenza ithenisi. Futhi manje uPawulu uzama ukukhahlela umkakhe ngo-squash
Umthethosisekelo womzimba kanye nendlela yokuphila esebenzayo ungivumele ngidle futhi ngiphuze yonke into umphefumulo wakho. Isibonelo, angikwazi ukuphila ngaphandle kwenyama, ushizi omuhle namaswidi. Ngaphezu kwalokho, konke kimi ngesinkwa. Ngisho ne-pasta. Ngiyakuthanda ukupheka owami i-Omelet yenhlangano ngomatamatisi ekuseni kuwo wonke umndeni. Ngingapheka i-spaghetti ngenyama yasolwandle noma yenyama. Kepha kaningi ukupheka emndenini wethu, unkosikazi kaVlad unesibopho. Inketho enhle kakhulu yokudlela: i-steak enamazambane athosiwe kanye nengilazi yewayini. Kubukeka kimi ukuthi into esemqoka ukuthola injabulo ekudleni. Futhi ungadli ngokweqile, kunjalo. Isibalo esihle sivame ukuba nabantu abavuka etafuleni ngomuzwa wendlala elula.
Angiyi ekilabhini yokuqina. Anginandaba kakhulu ngokusebenza nensimbi. Ukuqeqeshwa kuka-squash noma ukuhamba echibini kumnandi kakhulu kimi. Kunoma ikuphi, kufanele ukhumbule ukuthi umdlalo kufanele ujabule. Ukuze wenze ngobuhlungu - kude nendaba emnandi kakhulu. Ngiyakuthanda ukumininingwane nokudonsa. Ukuma imizuzu embalwa kubha nakho kuhlale kukuhle njalo.
Noma yimuphi umdlalo ochwepheshe uyingozi. Lokhu kusebenza kanzima. Ngeke uthole noma yimuphi umsubathi ongenalutho. Ngenkazimulo yabo, imali kanye nokunqoba kwafihla umsebenzi onzima kunayo yonke. Futhi akuwona wonke umuntu okwazi ukubekezelela umthwalo wezemidlalo ochwepheshe. Kepha imidlalo yezemidlalo ye-amateur nezemidlalo iyindaba ehluke ngokuphelele. Kepha kufanele kube nengqondo kulawa makilasi. Konke kuhle ngokulinganisela.
"Ngiyakuthanda ukucindezela ngidwebe. Ukuma imizuzu embalwa kubha nakho kuhlale kukuhle njalo. "
Workout nge-pavel zanosic
Noma yimuphi umdlalo udinga ukusebenzisa okuhle ukugwema ukulimala. Nayi enye yezinketho zayo.
Ukuzivocavoca okusebenzayo
Kufanele zenziwe kude kude namamitha ayi-15- 20. Order of Exercises:
- Ukugijima "amadolo esifubeni" (zama ukucindezela amadolo esifubeni) - umzuzu owodwa;
- Ukugijima ngokuvuvukala kwe-tibia (thinta izithende zangemuva) - umzuzu owodwa;
- Ukugijima kwesiphambano (ugijima eceleni kwemilenze, nemilenze ngokuhlukile, icala kufanele lijikelezwe ngaphesheya kusuka emilenzeni ehamba phambili ngaso sonke isinyathelo) - umzuzu owodwa;
- Ukugijimisa ukuhlanganiswa kwecala kwizikhombisi ezihlukile kwinqubo - imizuzu emibili;
- I-Mahi Hip (gobela umlenze edolweni futhi wenze ukunyakaza kwethanga) - imizuzu emibili;
- Ukugijima ngokugxuma (gxuma phezulu, nge-grill ne-knee ukuqinisa esifubeni) - imizuzu emithathu.
Workout Justov
Yenza ukunyakaza okuyindilinga okujikelezayo kube munye, ngakolunye uhlangothi. Qala ekhanda, iya emahlombe, izandla, izindlu, ubhese, emadolweni, ankle.
Elula
Qala ngokutsheka phambili. Amadolo amancane, nezintende zezandla kudingeka zilwele ukuthinta izwe. Uma wenza konke kahle, nakanjani uzoba nomuzwa wokuthi izicubu ezingemuva kwethanga nemisipha yethole iqiniswa. Emva kwalokho, beka izinyawo zakho ububanzi ngangokunokwenzeka bese ugoba eyodwa edolweni. Ukudonsa ingaphambili lethanga, gobela umlenze, uthathe umhlane nge-ankle bese udonsa umlenze uye endaweni yesihlanu.
Photo: Pixabay.com/Ru.
I-Cocktail yasekhaya yamaprotheni
Lo msubathi uhlala udinga amaprotheni. Ngaphandle kwamaprotheni, ukukhula kwemisipha akunakwenzeka. Manje ungathenga noma iyiphi i-cocktails yamaprotheni, kepha ungazilungiselela.
Ukuze wenze lokhu, uzodinga: amagremu amathathu ama-grams ushizi we-cottage shizi, ama-millilitha amathathu obisi, wezipuni ezimbili ze-cocoa, ama-walnuts ayishumi nama-chips kakhukhunathi.
Ukulungiselela i-cocktail, mane nje ungeze zonke izithako ku-blender bese uyixuba ngokuphelele ku-homogeneous mass. Ukuqukethwe okulinganiselwa kwezakhamzimba kuleli-cocktail: amagremu angama-65 amaprotheni, amagremu angama-35 amafutha nama-21 amagremu ama-carbohydrate.