Unemibuzo? Awazi ukuqala kuphi? Funda imibuzo ebuzwa njalo mayelana nokuqeqeshwa nokuqina komzimba kubafundi bethu. Cishe uzosula amanye amaphuzu angacacile.
Kakhulu izimpendulo zinikelwe ezifundweni ekusebenzeni kwamavidiyo asekhaya nakwalabo abathanda ukuziqeqesha ezinhlelweni ezilungiselelwe ekhaya.
Imibuzo nezimpendulo zokuqeqeshwa
1. Ngifuna nje ukuqala ukwenza ukusebenzisa ekhaya. Kukuphi ukuqala kangcono?
Buka i-athikili elandelayo ezokusiza ukuthi uqonde ububanzi bezinhlelo:
- Unganciphisa kanjani isisindo ekhaya: imiyalo yesinyathelo ngesinyathelo
- Izinhlelo ezingama-30 eziphezulu zabaqalayo
- Umhlahlandlela wabaqeqeshi bokuqina ekhaya
2. Bengiziqeqesha izinsuku ezimbalwa, kepha ngenkathi ngingawuboni kakhulu umphumela. Kuzobonakala maduze kangakanani ukuthi ngehlise isisindo (a)?
- Siphakamisa ngaphambi kokuthi uqale ukuqeqeshelwa ukuthwetshulwa nge-swimsuit bese ulinganisa ivolumu. Isikali asihlali sinikeza umphumela oyinhloso, sidinga ukubheka inani nekhwalithi yomzimba (ukuma kwawo nokuhlakanipha).
- Isikhathi sokuqala ngemuva kokuqala koqeqesho singakhuphula isisindo ngenxa yokuthi imisipha ngemuva kwengcindezi iqala ukugcina amanzi (Hhayi ukudideka ngokukhula kwemisipha!). Funda kabanzi ngalokhu ku-athikili: Yini okufanele uyenze uma uthola isisindo ngemuva kokuzivocavoca?
- Ukwehla kwesisindo akuxhomekile ekuzivocavoca umzimba kuphela, kodwa nasekudlaleni. Nsuku zonke kufanele usebenzise ama-calories amaningi kunalawo owadlayo. Ngakho-ke uma udla ukudla okwedlulele kunamandla ejwayelekile nsuku zonke, ukunciphisa umzimba ngeke kwenzeke ngisho nokuqina komzimba okukhulu.
- Imvamisa, izinguquko zokuqala ezinhle ziyabonakala ngemuva kwamasonto amabili wokuqeqeshwa okujwayelekile. Lapho isisindo sakho sokuqala sikhula, imiphumela izobonakala kakhudlwana.
3. Ngabe kufanele ngehlise isisindo ukulandela indlela yokudla uma ngivocavoca umzimba njalo?
Impela. Ukuzivocavoca kunikeza ukusetshenziswa okwengeziwe kwekhalori, kuqinise imisipha, futhi kuthuthukise ikhwalithi yomzimba. Kepha ukwehla kwesisindo nokuncipha kwamaphesenti amafutha - njalo umbuzo wamandla. Uma udla okuningi ngosuku umzimba wakho ongakwazi ukuluchitha, uzoba ngcono noma ngabe usebenza kakhulu.
Isibonelo, ukudla kwakho kwansuku zonke kwama-calories lapho wehlisa khona isisindo sama-calories ayi-1500. Ngokwesilinganiso, ihora lokuzivocavoca ungashisa ama-calories angama-500-600. Ngakho-ke, uma udla ama-calories ayi-2500 khona-ke uzoba nesisindo ngaphandle kokuzivocavoca umzimba. Yonke "insalela" izoya emafutheni.
4. Kuvele ukuthi ungalandela kuphela indlela yokudla nokuvivinya umzimba kungakhethwa?
Uma ufuna ukunciphisa isisindo futhi uthuthukise ikhwalithi yomzimba, uwenze ungcole futhi unwebe, lapho-ke ukuqeqeshwa kuyadingeka. Ukudla okunomsoco nokunciphisa umzimba, ukuzivocavoca umzimba kumayelana nekhwalithi yomzimba. Ngakho-ke, inketho engcono kakhulu yokwenza ngcono ukwakheka inhlanganisela yokuzivocavoca okuvamile namandla alinganiselayo.
5. Ngabe kufanele ngibale amakhalori ukunciphisa umzimba?
Funda kabanzi ngazo zonke izingqinamba zokubalwa kwamakhalori funda i-athikili: Ukubala ama-calories: yonke imibuzo nezimpendulo.
6. Kukangaki ngesonto okudingeka ukwenze?
Asikukhuthazi ukwenza izinsuku eziyi-7 ngesonto, ngoba kunengozi enkulu yokudlula ngokweqile nokutubeka. Uma okokuqala umdlandla uzowenza izinsuku eziyisikhombisa ngesonto, emva kwezinyanga ezi-1-2 umzimba usindwa ngokweqile. Ezikhathini ezinjalo, abaningi baphonsa ukuqeqeshwa. Ufuna hhayi kuphela imiphumela yesikhashana, kodwa futhi ukulungele ukusebenza ngokuzayo? Ngakho-ke unakekele umzimba wakho futhi ungesabi ukuwuphumuza.
Qala ngokuqeqesha Izikhathi ze-5 ngesontoisb: INYANGA-THU-FRI-ilanga. Ngakho-ke sebenzisa amasonto ama-3-4. Uma uthola ukuthi lo mthwalo awenele, engeza amakilasi kuze kube izikhathi eziyisithupha ngesonto. Ngokuphambene nalokho, uma uzwa ukuthi udinga ukwehlisa ijubane, nciphisa amakilasi abe amahlandla ama-6 ngesonto. Bheka kuphela imizwa yakho, ayikho iresiphi yendawo yonke. Umuntu osheshe alahlekelwe ngumdlandla esikoleni, kanti umuntu okuphambene nalokho udinga isikhathi sokuzibandakanya ekuqeqeshweni. Lokhu kungazodwana, kepha ukulayishwa ngokweqile kusukela ekuqaleni akusizi.
Sincoma futhi ukuthi ufunde i-athikili, imigomo eyisisekelo efanelekile kunoma yimuphi umqeqeshi: Kufanele ngivivinye kangaki noJillian Michaels?
7. Ungadla kanjani ngaphambi nangemuva kokuzivocavoca umzimba?
Lesi sihloko simbozwe ngokuningiliziwe kwesinye sezindatshana zethu: Ukudla okunomsoco ngaphambi nangemva kokuzivocavoca umzimba.
8. Ufuna ukunciphisa umzimba ngemuva kokubeletha. Ngingaqala nini ukuziqeqesha?
Njengomthetho, ukuqala kungenzeka ukuqeqesha ubuncane bezinyanga ezi-2 ngemuva kokuzalwa. Endabeni yesigaba sokuhlinzwa, isikhathi singanwetshwa sifike ezinyangeni eziyi-3-4. Ngamunye kungcono ukuxhumana nodokotela wakho wezifo zabesifazane. I-athikili ethi “uhlelo oluningiliziwe lokuqeqesha ngemuva kokubelethela ekhaya” izokusiza ukuthi uhlele uhlelo lwakho lokuqeqesha ngalunye.
Futhi phakamisa ukuthi uzijwayeze ngezinhlelo zokuqina ngemuva kokuzalwa ukuze uzikhethele kahle umsebenzi.
9. Yiluphi uhlelo olungenza ngesikhathi sokukhulelwa?
Abaqeqeshi abaningi abadumile balungiselele ukuzivocavoca okhethekile ongakwenza ngesikhathi sokukhulelwa. Ngeluleka ukubheka: Ukufaneleka ngesikhathi sokukhulelwa: ukujima kwamavidiyo aphezulu kakhulu.
10. Nginendawo enenkinga enkulu - isisu. Ungayisusa kanjani futhi wakhe umshini wokushicilela?
Ngokuningiliziwe kulo mbuzo uphendulwe ku-athikili: imiyalo yesinyathelo ngesinyathelo yokuthi ungasikhipha kanjani isisu bese ufaka abezindaba ekhaya.
11. Abanye babaqeqeshi ebangeni elifushane kakhulu ekupheleni kwekilasi. Yini ongayincoma ukuthola amamaki wekhwalithi ngemuva kokuzivocavoca?
Ncoma ukuthi ubone ukukhethwa kokuzivocavoca kokunwebeka nevidiyo elandelayo ye-hitch:
- Ukwelula ngemuva kokuzivocavoca no-Olga Saga: ama-4 amavidiyo we-hitch
- Ukwelula ngemuva kokuzivocavoca: izinhlelo ezingama-20 ezivela esiteshini se-youtube-FitnessBlender
- Isifundo semizuzu engama-20 ngokunweba noKate Friedrich kusuka ohlelweni iStretch Max
12. Kusuka kuqeqesho lukaJillian Michaels olunzima, kunzima ukwazi ukuthi ungaqala kuphi. Yini ongayincoma?
Sinewebhusayithi ebhale ukubuyekeza okuhle okuphendula lo mbuzo:
- Ukuzivocavoca uJillian Michaels: uhlelo lokuzivocavoca izinyanga eziyi-12
- Ngaluphi uhlelo lokuqala uJillian Michaels: izinketho ezi-7 ezinhle kakhulu
13. Ukweluleka okunye ukuzivocavoca kwabesifazane beminyaka ethile, ukukhuluphala nokuqeqeshwa kokuqala.
Sincoma ukuthi uqale ngezinhlelo uLeslie Sansone: ukuhamba ekhaya. Ukuqeqeshwa kuyatholakala ngisho nakuqeqesho lokungena ezingeni. Futhi lapha sinokubuyekezwa okuhle kwezinhlelo ngesisekelo sokuhamba:
- Ukuqeqeshwa kwamavidiyo okuphezulu okungu-10 ngesisekelo sokuhamba
- Ukuzivocavoca okuyi-13 kwabaqalayo ngesisekelo sokuhamba nokuhlala esihlalweni kusuka kuLucy Wyndham-funda
Futhi qaphela ukuthi leli qoqo lokuzivocavoca labaqalayo i-HASfit Workout HASfit: labantu asebekhulile abalimele nobuhlungu ezingxenyeni ezahlukahlukene zomzimba.
14. Ukweluleka noma yiluphi uhlelo lokususa amabhulukwe akhe kanye nokuncipha emilenzeni?
Ekulweni nama-breeches uqeqesho lwe-barnie (ballet) olusebenza kahle kakhulu. Ngokwesibonelo:
- Umzimba we-Ballet onesifo sikaLeah: dala umzimba obushelelezi futhi omncane
- IBooty Barre: ukuqeqeshwa kwe-ballet okusebenzayo ne-Tracey mallet
Buka ukukhetha kwethu okusebenzayo ukuze usebenze ezindaweni ezinenkinga emilenzeni:
- Ukusebenza okuphezulu kwamavidiyo okungu-20 okuphezulu kwethanga elingaphandle (ama-breeches endawo)
- Ukusebenza okuphezulu kwamavidiyo okungu-25 kwamathanga angaphakathi
Sincoma futhi ukuthi unake ukuqeqeshwa kwe-plyometric.
15. Ngifuna ukunciphisa isisindo kuphela emilenzeni yami (esiswini kuphela), kufanele ngenze kanjani?
Funda le ndatshana: Unganciphisa kanjani isisindo endaweni ethile ethile yomzimba?
Futhi bona iqoqo lethu lokuzivocavoca:
- Ukuzivocavoca izandla okungu-20
- Ukuzivocavoca okungu-50 kwemilenze
- Ukuzivocavoca okungama-50 kwezinqe
- Ukuzivocavoca okungu-50 kwesisu
16. Nginezinkinga ngamajoyinti amadolo. Yeluleka ukuzivocavoca okuphephile kwe-cardio.
Buka izinhlelo ezilandelayo:
- Ukuzivocavoca umzimba okunomthelela ophansi kusuka kuFitnessBlender kwabaqalayo ngaphandle kokugxuma
- Ukuzivocavoca kwe-cardio okungu-8 okunomthelela ophansi kusuka kubaqalayo be-HASfit ngaphandle kokugxuma
- Uchungechunge lwe-Low Impact: ukuqeqeshwa okunamandla okuyinkimbinkimbi okuvela kuKate Frederick
- I-YOUv2 evela kuLeandro Carvalho: i-cardio yomthelela ophansi wabaqalayo
Futhi buka ukuzivocavoca ngesisekelo sokuhamba, izixhumanisi ezinikezwe ngenhla.
17. Hlala ekudleni okuphansi kwekhalori. Ngingakwazi yini ukuqina?
Funda kabanzi ngalokhu esihlokweni: Ukudla okunomsoco kwezemidlalo: lonke iqiniso mayelana nokudla nokuqina.
18. Yini i-videotronic ehunyushelwe olimini lwesiRussia?
Ukuze uphendule lo mbuzo, sincoma ukuthi ufunde ukubuyekezwa: Ukuzivocavoca Okungcono Kakhulu kokunciphisa umzimba, okuhunyushelwe olimini lwesiRashiya noma ukubona abaqeqeshi ngesiRashiya.
19. Yeluleka ukuqeqeshwa ngamaqaqa aphansi. Ngihlala endaweni ephansi ephazamisayo komakhelwane.
Ukwelulekwa ukuthi unake ama-Pilates, i-ballet Workout (umshini wokuzivocavoca) namandla ohlelo, lapho kugcizelelwa khona ukuvivinya umzimba ngama-dumbbells:
- Amavidiyo aphezulu ayi-10 avela kuma-Pilates azowenza ekhaya
- Ukuzivocavoca okuhle kakhulu kwe-ballet komzimba omuhle nonomusa
- Umthelela omncane wokuzivocavoca ovela kuNataliya Papusoi
- Ukuqeqeshwa kwamandla Umzimba ophelele onama-dumbbells umzimba ogcwele ovela kuFitnessBlender
- Ukuqeqeshwa kwamandla kuwo wonke umzimba ekhaya kusuka ku-HASfit
20. Kungenzeka yini ukuqeqeshwa phakathi nezinsuku ezibucayi?
Uma uzizwa ungakhululekile lapho wenza ukuqina ngesikhathi sokuya esikhathini, kungcono ukweqa ukuzivocavoca kulezi zinsuku. Akukho lutho olungahambi kahle ngekhefu elincane lapho. Ukwenza ngobuhlungu kunoma yikuphi akunakwenzeka. Uma uzizwa kungenzeka ngalesi sikhathi ukwenza i-yoga ephumuzayo noma ukuzelula.
21. Angidingi ukwehlisa isisindo, okuncane nje ukukhipha amafutha esiswini (noma okuphambene nalokho, amafutha asezinqulwini). Yini ongayeluleka ngayo?
Ngaphambi kokukhetha uhlelo lokuqeqesha, ngikweluleka ukuthi ufunde izindatshana ezilandelayo:
- Unganciphisa kanjani isisindo endaweni ethile engxenyeni ethile yomzimba?
- Ungayiqinisa kanjani imisipha futhi uqinise umzimba ekhaya: imithetho eyisisekelo
22. Yenza noJillian Michaels. Kungcono kanjani ukwakha ukudla lapho uqeqeshwa?
Phakamisa ukuthi uqale ukubala ama-calories nezindlela zamaprotheni, ama-carbohydrate namafutha. Ungabona uhlelo lokudla lwesampula ku-athikili: Inikwe amandla ngokuqeqeshwa noJillian Michaels: isipiliyoni somuntu siqu sokunciphisa umzimba.
23. Ngifuna ukuqala ukuqeqeshwa kwe-ballet, kepha angazi ukuthi ngizoqala kuphi?
Kulo mcimbi sikulungiselele uhlelo lokufaneleka. Uchazwe esihlokweni esithi: Ukujima kwe-Ballet: uhlelo lokufaneleka olulungile lwabaqalayo, abaphakathi nendawo kanye nezinga eliphezulu.
Futhi funda:
- Impendulo ngohlelo iBallet Body eneLeah Disease evela kubafundi bethu u-Elena
- UMary Helen Bowers: ukubuyekeza kanye nempendulo ngokuqeqeshwa okuvela kubabhalisile bethu uChristine
24. Ukweluleka ukuzivocavoca kwemisipha.
Sicela uqaphele okulandelayo:
- I-P90X enoTony Horton: uhlelo lwamandla wekhaya lakho
- Ukuzivocavoca amandla kusuka kuhlelo lwe-HASfit muscle + lokuqeqesha izinsuku ezingama-30!
- Ukuqina kwamandla okuyinkimbinkimbi Isilo Somzimba
- Phila Ukwehluleka: yakha umzimba wemisipha ngohlelo lwamandla oluhlanganisiwe
Ngezidingo zokukhula kwemisipha inqwaba yamakhalori namaprotheni anele ekudleni. Ngesikhathi esifanayo ukunciphisa isisindo nokwandisa isisindo semisipha akunakwenzeka.
25. Nginenkinga yamadolo, angikwazi ngisho nokuxaka nokwenza amaphuphu. Ngitshele ukuzivocavoca kwemilenze kimi.
Buka:
- Amavidiyo angama-20 aphezulu ku-youtube wamathanga nezinqe ngaphandle kwamaphaphu, izigaxa nokugxuma. Kuphephile emadolweni!
- Ukuzivocavoca okunomthelela ophansi kuka-18 kwamathanga nezinqe kuFitnessBlender
- Ukuzivocavoca okuphezulu okungu-10 okuphezulu kwemilenze kusuka kuma-Blogilates
26. Unokukhetha kokuzivocavoca nge-fitball, i-tape nokunwebeka, amabhola emithi, ukweqa intambo?
Buka ukubuka konke okuningiliziwe: Imishini yokuzivocavoca ekhaya. Ngoba izindatshana ezikule webhusayithi njalo, isigaba sizogcwalisa. Okwamanje, bheka lezi zinhlobo zemishini yokuzivocavoca ngokuqoqwa kokuzivocavoca nevidiyo:
- Ibhande lokuqina lokuqina
- I-Fitball
- I-Tubular expander
- I-band elastic
- Isisindo
- Ipulatifomu yokunyathela
- Amabhola emithi
- Ukushibilika
- Ukukhala kwama-Pilates
27. Yeluleka cishe uhlelo lokuqeqeshwa lokwehlisa isisindo isonto lonke ukuze kusebenze izicubu zomzimba wonke kanye ne-cardio nakho.
Kungaba nezinketho ezahlukahlukene, kepha, ngokwesibonelo, ungakulandela lokhu ukuqeqeshwa:
- PN: ukuqeqeshwa komzimba wonke
- IMIBUZO: i-cardio
- CP: ukuqeqeshwa phezulu nesisu
- THU: ukuqeqeshwa komzimba wonke
- I-FRI: i-cardio
- SB: phansi koqeqesho
- NgeSonto: i-yoga / ukuzelula
28. Kungenzeka yini ukunciphisa isisindo noShaun T, uJillian Michaels, uJeanette Jenkins, futhi ngubani ongcono?
Ake sithi nje, ngokudla kusilinganiso sekhalori nokuvivinya umzimba njalo - hhayi ukunciphisa umzimba akunakwenzeka. Kuyi-physiology. Uma kungekho mphumela, khona-ke kukhona iphutha elithile, futhi kungenzeka ukuthi basemandleni. Kuphakathi kokuthi udla ngaphezu kokujwayelekile, bese udinga ukucabangisisa ngokucophelela ngokudla kwakho. Kuphakathi kokuthi uzikhawulele futhi (yidla iphaseji ephansi kakhulu yamakhalori) futhi enganciphisa inqubo yokwehlisa isisindo.
Wonke umqeqeshi nalo lonke uhlelo ngendlela yalo ephumelelayo. Khetha lokho kuvivinya umzimba okulingana futhi okuheha wena uqobo. Ungesabi ukuzama futhi uzame ekuzifuneleni izinhlelo zokufaneleka ngokuphelele.
29. Ncoma noma yikuphi ukuzivocavoca umzimba kusuka ekukhathazekeni nasekukhathaleni ngemuva?
Ukukhetha okuhle kakhulu kohlelo olunje yi-Olga Saga: Amavidiyo aphezulu ayi-15 avela ezinhlungwini zasemuva kanye nasekuvuseleleni umgogodla. Qiniseka ukubona ukukhetha kwethu kokuvivinya umzimba: Ukuzivocavoca okuphezulu okungu-30 kusuka ezinhlungwini ezisezingeni eliphansi.
Ungazijwayeza i-yoga, esiza ukuxazulula le nkinga: I-3 Week Yoga Yoga Retreat: i-yoga isethelwe abaqalayo be-Beachbody.
30. Yikuphi ukuqeqeshwa okufanele ngikukhethe, uma ngine- ukugula okungapheli / ukulimala / ukululama ekuhlinzweni / ebuhlungwini nokungakhululeki ngemuva noma ngesikhathi sokuzivocavoca.
Ngikweluleka ukuthi uhlale uthintana nodokotela wakho ukuthi kungenzeka yini uqeqeshwe esimweni sakho esithile. Musa ukuzelapha futhi ungafuni impendulo ku-Intanethi, futhi kungcono ukubonisana nochwepheshe.