Uhlelo olufanele lokuqeqesha lungakusiza ukuthi ulunge kahle ukuze uqoqe imithombo yamandla yomzimba wakho futhi wandise ukumelana kwakho nengcindezi. Lo mbhalo umayelana nokuthi ungayithuthukisa kanjani impilo yakho ngokuzivocavoca umzimba. Sizomboza ukujima, izinsika ezinhlanu zokuqina, nokuningi! Hambani.

About the Author: UMike Mahler

Abanye abathanda imidlalo yensimbi balwela ukuthuthukisa amandla nobukhulu bemisipha; abanye banesithakazelo encazelweni yemisipha. Kepha abantu abaningi abanendaba nakho. Lapho ngicelwa ukuthi ngeluleke ngokukhetha uhlelo lokuqeqesha, ngihlala ngimbuza lowo muntu ngezinhloso zakhe. Ezimweni ezingama-90%, konke kwehlela ekuthuthukiseni ukuqina komzimba.

Abaqeqeshi abaningi, kubandakanya nami, bayadideka ngale mpendulo. Akacaci kakhulu. Sidinga imininingwane. Ngemuva kwakho konke, iyiphi enye indlela ongaluhlakulela ngayo uhlelo lokuqeqeshwa komuntu ngamunye - ngokwesibonelo, ukwehlisa isisindo ngo-15 kg noma ukukhulisa imiphumela yakho yokufa ngo-25 kg?

Iqiniso ukuthi, abantu abaningi babheka ukuqeqeshwa kulula kancane. Kuvamile ukuthi abafundisi bokuzivocavoca bacabange ukuthi abajimi abavamile kufanele bathathe ukuzivocavoca ngokungathi sína ngangokunokwenzeka. Leli iphutha.

Akudingeki ukuthi siqale ngokuthi abantu kufanele baziqeqeshe kanjani, kodwa ukuthi baziqeqesha kanjani nokuthi yiziphi izinhloso abazibekela zona. Futhi iningi labantu linomgomo owodwa - ukwenza ngcono inhlalakahle yabo, ukuba sesimweni esifanele nokuthuthukisa impilo. Uhlelo olubanzi oluphelele lokuqina lubambe iqhaza ekufezeni le njongo.

Kuyini iGeneral Fitness?

Lo mbuzo ungaphendulwa ngezindlela ezihlukile. Kwabanye abantu, lokhu kuyikhono lokusebenzisa isiphambano okungenani esingu-3 km. Kwabanye, khama i-100 kg ngenqubo ephelele.

Noma iziphi zalezi zimpendulo kungenzeka zilungile, kepha ake sibheke ukuqina ngokombono womuntu ojwayelekile: ukuba sesimweni esihle ngokomzimba yizinga lokukhula kwamandla okukuvumela ukuthi wenze imisebenzi ejwayelekile. Okusho ukuthi, kufanele ukwazi ukuphatha amapotimende akho esikhumulweni sezindiza noma uphonsa umthwalo wakho wokuthwala embhedeni ophezulu esitimeleni.

Noma kufanele ube namandla anele okuthwala izikhwama usuka esitolo uye emotweni emotweni yakho. Umuntu oqeqeshiwe ngeke akhukhumale njenge-locomotive yesitimu ngemuva kokukhuphuka izitebhisi eziningana.

Kubantu ababambe iqhaza kakhulu kwezemidlalo yamandla, izinkomba ezinjalo akuyona into evelele. Kepha le ndatshana ayigxilile kuma "joki" abucayi, kepha kubantu abajwayelekile abafuna ukuqinisa umzimba wabo.

Uhlelo lokuzivocavoca olusebenzayo lungakusiza ukuthi ulunge kahle ukuze uqoqe imithombo yamandla yomzimba wakho futhi wandise ukumelana kwakho nengcindezi. Ngaphezu kwalokho, izivivinyo ezikhethwe kahle zikhuthaza ukukhiqizwa kwe-serotonin ("i-hormone yenjabulo") - ngenxa yalokho, inhlalakahle yakho izothuthuka kakhulu.

Ngakho-ke, sithole umbono ojwayelekile wokuthi yini okuzoxoxwa ngayo kulesi sihloko. Manje ake sibheke izinto ezinhlanu ezibalulekile zokuqina komzimba jikelele:

I-1. Amandla

Okokuqala, cabanga ngento efana namandla. Ngokombono wendlela yesimanje yokuphila, ukukhula kwamandla kuyasithakasela ngezizathu ezimbili. Okokuqala, ukukwazi ukuphakamisa izinto phansi: amabhokisi anzima, amabhodlela amanzi, izikhwama zokudla, njll.

Okwesibili, ukuphakamisa izinto phezulu: phonsa isikhwama embhedeni ophezulu esitimeleni, faka ipani elinzima egumbini eliphezulu le-sideboard, njll. Uma umuntu engakwazi ukwenza izinto ezilula kanjalo, izinga lempilo yakhe lishiya okuningi ofiselekayo.

Ukuzivocavoca okubili okuyinhloko okuthuthukisa amandla kulezi zindawo futhi. Intuthuko kulezi zivivinyo ikhombisa ukukhula kwamandla emisipha emzimbeni wonke.

Njengoba usuyazi kahle inqubo yokufa, uzofunda ukuthi ungaziphakamisa kanjani kahle izinto ezisuka phansi. Uzofunda ukuthi kudingeka ubeke izinyawo zakho ububanzi kangakanani ukuze unciphise umthwalo ongezansi. Futhi, ungaqinisa imisipha yakho yangemuva.

Abantu abaningi abakhule kahle, okuyimbangela yezinhlungu ezivamile. Umuntu uqala ukugwema ukuzivocavoca emuva - futhi lokhu kuyiphutha elikhulu. Udinga ukuqinisa imisipha yakho futhi uthuthukise amandla, hhayi ukuzitika ngobuthakathaka bakho.

I-deadlift iyisihluthulelo somqolo ophansi oqinile nomhlane oqinile ngokujwayelekile. Ukuzivocavoca umzimba kufundisa umzimba ukuthi usebenze njengeyunithi futhi uhlanganyele imicu eminingi yemisipha ngangokunokwenzeka ukumelana nomthwalo. Ngaphezu kwalokho, i-deadlift ithuthukisa imisipha eseduze nejoyini le-hip kahle. Akukho ukuzivocavoca okunemfashini okungafana nokusebenza kwe-deadlift ekwakheni iqolo eliqinile.

Ama-Deadlifts angenziwa nganoma yisiphi isisindo: ama-dumbbells, kettlebells, kanye nezikhwama zesihlabathi. Kodwa-ke, ngokombono wokuthuthuka kwamandla ayinkimbinkimbi, okusebenza kakhulu yi-deadlift ejwayelekile ene-barbell.

Abaqalayo kufanele baqale nge-bar ye-20kg (noma elula) engenalutho. Abagijimi abanolwazi bangalayisha ngaphezu kwe-200 kg ku-barbell, futhi ngokwanda kancane kancane. Le yi-projectile enhle kakhulu yokuthuthukisa amandla.

Okulandelayo, sidlulela emshinini wokumisa we-dumbbell. Uma i-barbell iyithuluzi elisebenza kahle, pho kungani umshini wokucindezela ibhentshi unconywa ukuthi wenziwe ngama-dumbbells? Iqiniso ngukuthi kumshini wokuma we-barbell, udinga ifreyimu yamandla noma ama-racks - ukuze esimeni sokuqala ibha isezingeni lesifuba.

Ama-quality squat racks abiza imali eningi. Le yimishini yezemidlalo enhle kakhulu yabasebenzi bamandla abangochwepheshe, kepha kuyaqabukela isetshenziswe ukuqina njalo.

Kukhona enye indlela "yokuletha" ibha endaweni yayo yokuqala - ukuzivocavoca okubizwa ngokuthi ukuphakamisa ibha esifubeni. Vele, kuzisindo ezilula, ungasebenzisa ukuphakamisa okujwayelekile kwe-barbell lift. Kodwa-ke, kungekudala, isisindo somthwalo sizokhula; ukuphonsa i-barbell esifubeni sakho ngale ndlela kuzoba nzima (futhi kube buhlungu).

Kulabo abangazi ukuthi kuyini “ukuphakamisela umqala esifubeni”, ngizochaza: lokhu kungukuzivocavoca lapho udinga khona ukukhuphula ibhande kusuka epulatifomu kuye ezingeni lama-racks (isifuba) ngokunyakaza okukodwa okusheshayo. Lokhu kungukuzivocavoca okuhle kakhulu, kepha kudinga ukuxhumana okuhle neminyaka eminingi yokusebenza.

Labo abangavumelani nalesi sitatimende bavame ukusebenzisa inqubo embi noma, okubi nakakhulu, bafundise abanye inqubo embi. Yebo, abagijimi abanolwazi noma abakhi bomzimba abangochwepheshe bayakwazi ukufunda inqubo yanoma yikuphi ukuzivocavoca ngesikhathi esincane. Umthandi womzimba omaphakathi ngeke akwenze lokho. Ngaphezu kwalokho, ukulimala akuyona ingxenye yohlelo lokuzivocavoca jikelele.

Futhi, ukuze singazenzi izinto zibe yinkimbinkimbi, sizosebenzisa ama-dumbbells. Ngaphezu kwalokho, abaqalayo bangaqala ngokucindezela i-dumbbell yengalo eyodwa. Kulokhu, zombili izandla zisetshenziselwa ukukhulisa i-projectile iye ezingeni lehlombe. Ngisho ne-dumbbell esindayo kakhulu ingasuswa ngale ndlela.

Sibheka phambili. Uma ukwazi ukukhama i-dumbbell engu-35kg, khona-ke, uzoba namandla okuyibamba esifubeni sakho ngezandla zombili.

Ukucindezela kwesandla esisodwa kwe-dumbbell kukuvumela ukuthi ususe ukungalingani ekukhuleni kwemisipha - lapha umehluko wamandla phakathi kwesandla sokudla nesobunxele ubonakala ngokushesha. Ukugcina ibhalansi ku-dumbbell cindezela ngesandla esisodwa, kusetshenziswa imisipha yomgqomo (futhi lokhu kuhlanganiswa okungeziwe).

Manje abasekeli be-minimalism bazonquma ukuthi ekwakhiweni kwamandla kwanele ukuba nokuzivocavoca okuyimpoqo kuphela ku-arsenal, kepha… lokhu akunjalo. Ngokuhamba kwesikhathi, le ndlela ayisebenzi. Umshini wokuma omile kanye nokufa kungukuzivocavoca okuhle kakhulu kokwakha amandla. Kepha eyodwa ayinakulinganiselwa kubo kuphela.

Thatha abadlali be-baseball, isibonelo - abagcini nje ngokudlala i-baseball ukuzigcina befanelekile. Ngokuqina, konke kufana ncamashi: kufanele kwenziwe izivivinyo ezihlukene zokukhulisa imisipha elinganayo nokuvimbela ukulimala (okungenakugwemeka ngohlelo lokuqeqesha olungalingani). Ngenhlanhla, uhlu lokuzivocavoca okunconyiwe alulude kakhulu.

Kufanele ugxile ezindaweni ezinhlanu:

1. Cindezela (izibonelo: ,,)
   
2. Ukudonswa (izibonelo: ,,)
   
3. Ama-Quads (izibonelo: ,,)
   
4. Ama-biceps we-Hip (izibonelo:,)
   
5. Cindezela (izibonelo: ,,)

Imvamisa ngibiza lezi zindawo ngokuthi "izinsika ezinhlanu" zokuqeqeshwa kwamandla. Ukugcina ukuzilolonga kwakho kulinganisiwe, thatha ukuzivocavoca okukodwa eqenjini ngalinye bese ukukwenza ngamasethi amabili kuya kwamathathu, kathathu ngesonto. Isibonelo, ungenza ukusebenza okuyinkimbinkimbi kwazo zonke izingxenye zomzimba ngoMsombuluko, ngoLwesithathu nangoLwesihlanu.

Uma ubheka lezi “zinsika ezinhlanu”, amadoda kungenzeka ukuthi afuna amalifti e-barbell ama-biceps, kanti abesifazane bafuna izivivinyo zezinqe. Ngingasho into eyodwa kuphela - ngenkathi ngikhokhelwa ukufundisa ukuqeqesha amandla, ulokhu uzibuza ukuthi kungani umjikelezo wakho we-bicep weqe ngokulambisa u-30cm ngemuva kweminyaka yokuqhumisa izingalo zakho kaningana ngesonto.

Ukwenza okuningi kuyindlela engafanele. Imiphumela ebucayi ingatholakala kuphela. Madoda, izingalo zenu sezivele zithola umthwalo omkhulu emishinini wokunyathelisa, wokudonsa kanye nowokubulala; zikhula kusuka kulolu hlobo lokuvivinya umzimba. Abesifazane, ama-quads, imisipha kanye nama-glutes akho akhulisiwe kuma-squats nakubulawa kwabantu. Kungani udinga izivivinyo zokuzihlukanisa?

Ekuqeqesheni amandla, ukwenza izivivinyo eziyisisekelo kuyindlela ephumelela kunazo zonke. Lokhu kuyiqiniso ikakhulukazi kubantu abathanda imithambo ejwayelekile abangenaso nesifiso sokuchitha impilo yabo yonke ejimini.

Ngezansi kunesibonelo sohlelo lokuqeqeshwa kwamandla ngokomzimba jikelele:

UMsombuluko

NgoLwesithathu

Friday

Uhlelo olungenhla lungenye yezinketho. Ungazikhawulela, ngokwesibonelo, izinsuku ezimbili zokuqeqeshwa kwamandla (ngoMsombuluko nangoLwesine) noma wenze umsebenzi ngamunye ngamasethi amathathu. Ngaphandle kwalokho, ungagxila emzimbeni wakho ophezulu ngoMsombuluko-uLwesine nasemzimbeni wakho ophansi ngoLwesibili-ngoLwesihlanu.

Kunoma ikuphi, kufanele uqale kusuka ohlelweni olucacisiwe lokuqeqesha uma umgomo wakho ukuthuthukisa ukuqina komzimba wakho jikelele. Udinga ukwenza lolu hlelo amasonto amane, ngemuva kwalokho kufanele ushintshe inani lokuphindaphinda noma ukhethe okunye ukuzivocavoca.

2. ICardio

Manje ake sibheke ukuqeqeshwa kwe-cardio njengengxenye yohlelo lokuqina komzimba: ukuzivocavoca nge-aerobic kuyadingeka ukuze uqinise inhliziyo yakho, wandise amandla wamaphaphu futhi uthuthukise ukujikeleza kwegazi, futhi wakhe ukukhuthazela - awufuni ukuba ngumfana onamandla angajwayelekile kepha awukwazi ukukhuphuka esitezi sesihlanu ngaphandle kokuphakamisa.

Kunezinhlobonhlobo ezinkulu zokuzivocavoca kwe-cardio ongakhetha kuzo. Okuncamelayo kufanele kunikezwe lowo omthanda kakhulu. Kwabaningi, iseshini yemizuzu engu-30 ayibonakali njengokuzivocavoca okuyisidina.

Yingakho kunesimo sokungabaza ngokuqeqeshwa kwe-cardio, ngoba lolu hlobo lokuzivocavoca umzimba luhlotshaniswa nokuthile okuyisidina futhi okuyisidina. Kepha ungahlela konke ngokuhlukile. Uma uthanda ithenisi, kwenze ukuzivocavoca umzimba kwe-cardio (izikhathi ezintathu ngesonto kufanele zanele). Ukubhukuda noma ukuhamba nakho kuwumsebenzi omuhle we-cardio (ngokufanayo, izikhathi ezintathu ngesonto).

Ngeshwa, impilo ihlelwe ngendlela yokuthi singakwazi njalo ukwenza esikuthandayo. Kodwa-ke, ukukhetha kokuzivocavoca nge-aerobic kukhulu kakhulu. Thatha umjaho wokuhamba, ngokwesibonelo. Umsubathi wodumo uSteve Reeves, umthandi omkhulu wokuhamba ngezemidlalo, wenza umsebenzi wakhe ngesikhathi lapho bonke abakhi bomzimba bengaziqhayisa ngokuma okuhle komzimba.

Dlala umculo wakho owuthandayo kusidlali sakho bese uhamba imizuzu engu-30. Lawula ibanga - esimisweni esilandelayo, inhloso yakho kuzoba ukuhamba ibanga elilinganayo ngesikhathi esifanayo. Uma udidekile ngesitayela esijwayelekile (esingenangqondo) sokuhamba ngezinyathelo ezinkulu nokunyakaza kwengalo okushanela, ungasebenzisa ivesti yesisindo.

Ivesti enesisindo esingamakhilogremu angama-20 iguqula ukuhamba kwakho kwansuku zonke kube ukuzivocavoca okukhulu kwe-cardio. Noma iyiphi inketho oyikhethayo, udinga ukukhulisa umthwalo kancane kancane. Kuyalulekwa futhi ukuthi uthenge izicathulo zokuhamba ezisezingeni eliphakeme.

Uma ukhetha ukwenza i-cardio yangaphakathi emishinini, cabanga ngokuqeqeshwa kwesikhawu. Lolu hlobo lokuzivocavoca umzimba - olwaziwa nangokuthi "i-high-intensity cardio" - aluqinisi inhliziyo kuphela, kodwa futhi luhlinzeka ngokushisa okunempumelelo ngenkathi konga isikhathi (ukuzivocavoca umzimba kushesha kabili njengokuzivocavoca umzimba njalo). Zama le ndlela; ngemizuzu engamashumi amabili uzoba umsekeli wakhe.

Umbono umi kanje: okokuqala, ukufudunyezwa kwemizuzu emihlanu kwenziwa ngejubane elilinganisiwe, ngemuva kwalokho ijubane lishesha kakhulu imizuzwana engama-30, bese lihamba kancane ngemizuzwana engama-90. Izikhathi zokuphumula ezisheshayo kufanele ziphindwe izikhathi eziyishumi. Qedela ukujima kwakho ngemizuzu emihlanu epholile ukuze ujwayele izinga lokushaya kwenhliziyo yakho.

Njengoba umzimba ulungisa umthwalo, qala ukunciphisa isikhathi sokuphumula esikhaleni ngasinye - ngokwesibonelo, ngemuva kwemizuzwana engama-30 yokusheshisa, kulandelwe imizuzwana engama-50 yejubane elilinganisiwe. Kufanele uhlose ukuba nezikhathi ezilinganayo zokusheshisa nokuphumula ngokuhamba kwesikhathi - amasekhondi angama-30 lilinye.

Kukhona ezinye izinketho zokuqeqeshwa kwesikhawu, kufaka phakathi intambo yokweqa noma umjikelezo wokuzivocavoca umzimba (ama-push-ups, ama-squats, ama-squat jump, ukweqa endaweni). Awudingi ukwenza into efanayo ngaso sonke isikhathi! Shintsha izivivinyo zakho ukuze ugcine ukusebenzisa kwakho kujabulise.

Isibonelo, ngoLwesibili ungaya echibini, ngoLwesine ungenza umjaho wokuhamba ngezinyawo, kuthi ngeMigqibelo wenze umjikelezo wokuziqeqesha ekhaya. Into ebaluleke kakhulu ukwenza ukusebenzisa ama-cardio amathathu ngesonto. Ngemuva kwalokho uqinisekisiwe ukuthi uzothuthukisa umsebenzi wesistimu yenhliziyo futhi uthuthukise ukukhuthazela komzimba.

Kukhona nenani elikhulu lezinhlelo zokuqeqesha ezithakazelisayo ezihlose ukuthuthukisa ukukhuthazela nokuqinisa umzimba jikelele, njenge, kanye.

3. Ukuhamba ngokuhlanganyela, ukuvumelana nezimo nokulinganisela

Okulandelayo sinokuhamba ngokuhlanganyela, ukuguquguquka kanye nokulinganisela. Esigabeni esiphakeme, abasubathi abaningi basebenza ngezisindo ezingaphezulu kwama-300 kg emshinini wokucindezela ibhentshi, kepha abakwazi ukufinyelela ezinzwaneni zabo. Ngokombono wokuqina komzimba, lesi simo asijwayelekile.

Vele, akekho umuntu okucela ukuthi welule njenge-circus acrobat, kepha kufanele ube nezinga elithile lokulinganisela, ukuhamba nokuguquguquka. Ukufinyelela ezinzwaneni zakho kuyindlela elula kepha ephumelelayo yokukala ukuguquguquka.

Ngezansi: Uma ungakwazi ukufinyelela ezinzwaneni zakho ngokugoba amadolo akho kancane, imisipha namalunga akho aqinile kakhulu. Uma ungakwazi ukuma ngomlenze owodwa imizuzwana engamashumi amathathu, udinga ukuthuthukisa ibhalansi.

Ekugcineni, amandla okuhlala ezansi kwe-squat ejulile (ngaphandle kwe-barbell) imizuzwana engamashumi amathathu ikhombisa ukuhamba okuhle ngokuhlanganyela. Lawa mazinga amancane wokuhamba, ukuguquguquka kanye nokulinganisela yizinkomba zezinga elijwayelekile lokukhula komzimba kwanoma yimuphi umuntu.

Abanye abantu badinga ukusebenza kanzima ukuze bafunde ukuhlangabezana nalezi zindinganiso. Abanye banokuguquguquka okungokwemvelo umuntu angamonela kuphela. Kunoma ikuphi, ngikweluleka ukuthi ufake ukwelula umzimba ohlelweni lwakho lokuqina, futhi ukwenze nasekuseni ngemuva kokuvuka embhedeni.

Okunye kokuzivocavoca okuhle kakhulu kokuthuthukisa ukuhamba ngokuhlanganyela yi-squat yamaHindu. Ukuzivocavoca umzimba kuthuthukisa ukuguquguquka kwemilenze nokujikeleza kwegazi.

Kunconywa ukuqala ukuvivinya umzimba ngokuphindaphinda okungama-25. Ukuthola okungcono kakhulu esikhungweni sakho samaHindu, zama ukuphefumula ngokujulile: ukuhogela kanzima lapho uphakamisa isikwele futhi ukhipha umoya lapho wehla. Ukuphefumula okujulile kuthuthukisa ukukhiqizwa kwe-epinephrine, "i-hormone yenjabulo," eqinisa amaphaphu futhi iqede ukucindezeleka.

Kukhona okunye ukuzivocavoca okuhle ukuthuthukisa ukujikeleza kwegazi nokuthuthukisa ukuguquguquka -. Thatha isisindo esincane ngezandla zombili; buyisela emuva phakathi kwemilenze yakho bese wenza ukujikela okucijile okuphambili ngokuphakamisa i-projectile ngaphezulu kwekhanda lakho. Yenza ama-reps angama-25 ukufudumala futhi. Uma ungenayo i-kettlebells, ungasebenzisa i-dumbbell.

Yenza lezi zivivinyo njalo ukugcina ukuguquguquka okuhle. Futhi kuyenzeka ukuthi umuntu avuke embhedeni, adle ibhulakufesi (ehleli), aye emsebenzini (ehleli), bese echitha usuku lonke phambi kwekhompyutha (futhi ehleli). Kuzwakala kujwayelekile?

Imvamisa ngisebenza ekhaya, futhi "indlela yami eya ehhovisi" iqala egumbini lokulala iye egumbini lokuphumula, lapho kukhona ilaptop. Ngenxa yalokho, ngafinyelela esiphethweni sokuthi ekuseni udinga ukuphuza izingilazi ezimbalwa zamanzi, uhambe nenja, bese wenza izivivinyo ezimbalwa zokwelula - lapho uzizwa ujabule futhi uzimisele ukusebenza usuku lonke. Angikwemukeli lapho umuntu elala amahora ayisishiyagalombili elandelanayo, evuka, eya emsebenzini futhi lapho aphinde ahlale endaweni eyodwa usuku lonke; udinga ukunyakaza njalo wenze okuthile.

Ukuhamba nokuvivinya umzimba kungenziwa ekuseni. Ukuqeqeshwa kwamandla kuhluke kancane. Njengomthetho, imisipha namalunga kuqina kancane ekuseni - kungcono ukuhlehlisa imithwalo yamandla kuze kube yisikhathi esizayo. Ukuzivocavoca ukuhamba nakho kungenziwa ngaphambi nje kokuqeqeshwa kwamandla.

Kuthiwani ngokuzelula? Ngingancoma ukwelula ngemuva kokuqeqeshwa ngamandla nokuzivocavoca umzimba. Imisipha izofudunyezwa, izoguquguquka kalula. Ukwelula kuzosebenza kangcono futhi nengozi yakho yokulimala izoncipha. Ekupheleni kwendatshana, kunezibonelo zokuzivocavoca umzimba ongazifaka ohlelweni lwakho lokuqina.

Ukuze uthuthukise ibhalansi, udinga ukuma ngomlenze owodwa (kokubili ngakwesokudla nangakwesobunxele): ekuqaleni, okungenani imizuzwana engamashumi amathathu. Ngokuhamba kwesikhathi, isikhathi sokuvivinya umzimba kufanele sikhuliswe, ukuzama ukufika kuminithi elilodwa noma ngaphezulu. Ngemuva kwalokho, ungaqhubeka nokuzivocavoca amehlo akho evaliwe: ukuqala ngamasekhondi angamashumi amathathu bese uzama ukufika kumashumi ayisishiyagalolunye.

Akungabazeki ukuthi awukwazi ukwakha uhlelo olujwayelekile lokuqeqeshwa komzimba ekuqeqesheni amandla wedwa (ngaphandle kwe-cardio kanye nokuzivocavoca umzimba / ukuhamba). Akufanele sigxile kuphela emandleni emisipha, kodwa futhi nasekusebenzeni okujwayelekile kwenhliziyo / amalunga. Kodwa-ke, isici somzimba sezempilo siyingxenye yesibalo. Masiqhubekele phambili ngensika elandelayo yokuqina, okungukuthi. ekudleni.

I-4. Ukudla

Ukuzivocavoca ngeke kuze kusebenze uma umuntu edla kabi. Vele, ngisho nezinyo elimnandi kakhulu lingagcina isisindo somzimba esijwayelekile uma echitha isigamu sosuku ejimini. Kepha phakathi kwe- "slim" ne- "healthy" akunakulinganiswa.

Ukuphazamiseka kokudla ngengozi kuyabekezelelwa ngohlelo olufanele lokuqeqesha amandla. UJoel Marion ubhala encwadini yakhe enhle kakhulu, The Diet of the Deceiver, ukuthi ukwephulwa kokudla okukodwa isonto elilodwa kwandisa izinga leptin, i-hormone elawula amandla emetabolism emzimbeni.

Izindaba ezinhle - ukusuka ekudleni kanye ngesonto akunakwenzeka kuphela, kodwa futhi kuyadingeka! Khumbula, lokhu cishe kungusuku olulodwa, hhayi zonke eziyisikhombisa. Ezinsukwini eziyisithupha ezisele, kufanele silandele izincomo zika-Ori Hofmekler, umbhali we-The Anti-Estrogen Diet, ukuze adle izixhumanisi ezingezansi zechungechunge lokudla.

Lokhu kusho ukuthi kufanele uncike izithelo nemifino nge low: amajikijolo,,,,,,, njll Lokhu kusho ukuthi kumelwe sithole amaprotheni kusukela inyama yenkomo kanye nemikhiqizo yobisi, okusanhlamvu, amantongomane, imbewu.

Ekugcineni, kufanele sikhethe imithombo enempilo yamafutha: ibhotela yenyathi ,,,, amantongomane nembewu. Uma usebenzisa lokhu kudla, ukusebenza kohlelo lokuqeqesha kuzokwanda kakhulu. Kanye ngesonto, ungadla noma yini oyifunayo, ngaphandle kokushaya unembeza, ngoba ukubaluleka kwesimo sethu sengqondo ngokudla akunakuba nehaba.

Kuthiwani ngenani lokudla? Izikhathi ezinhlanu ngosuku, kathathu, kanye? Kunezimpendulo eziningi kulo mbuzo. Abanye abafundisi bokuqina kanye nezazi zokudla beluleka ukuthi badle ukudla okuncane izikhathi ezinhlanu ngosuku. Angikwazi ukuvumelana naleli phuzu ngezizathu ezimbili.

Okokuqala, isikhathi esiningi sizosetshenziswa ekuphekeni. Iningi lethu alinaso isikhathi sokuya ekhishini ngokuvamile (umcabango nje wokudla izidlo ezinhlanu ngosuku ungacasula). Abakhiqizi bayakwazi kahle lokhu, ngakho-ke kukhona ukukhethwa okukhulu kwama-protein blends nemigoqo emakethe. Kodwa ukusetshenziswa kwemikhiqizo yekhwalithi engabazekayo, eye yabhekana nokucutshungulwa kwezobuchwepheshe okuyinkimbinkimbi, kunengozi ethile yezempilo.

Okwesibili, ukudla okuyisihlanu ngosuku akusebenzi, ngoba akuvumeli umuntu athole okwanele: njalo lapho kufanele uvuke etafuleni ngomuzwa omncane wendlala. Uzohlala ucabanga ngokudla, ubheke phambili ekudleni kwakho okulandelayo (okungeke futhi kukwenze uzizwe ugcwele). Masibe neqiniso - sonke siyathanda ukudla kahle (akukhona ukugcwalisa isisu sethu emathanjeni; kumayelana nendlala ejwayelekile eyanelisayo).

Ku-The Anti-Estrogen Diet naku-The Warrior's Diet, u-Ori Hofmekler ubhala ukuthi imfihlo yokudla okunempilo ukudla isidlo esisodwa esikhulu ngosuku. Kungcono uma kuzoba isidlo sakusihlwa (lapho zonke izinkinga nokukhathazeka kusale ngemuva). Ngemuva kwakho konke, kumnandi kanjani ngemuva komsebenzi onzima wosuku ukubuyela ekhaya sizodla isidlo sakusihlwa esihle.

Kodwa lokhu akusho ukuthi kufanele sihlale ngokudla indlala usuku lonke - akukho muntu ozokwazi ukumelana nokudla okunjalo isikhathi eside. Ngokuphambene nalokho, usuku lonke udinga ukuhlela ukudla okulula okuvamile: ama-cocktails, amasaladi anamantongomane, izithelo, imifino - noma yimiphi imikhiqizo evela kusixhumanisi esingezansi sochungechunge lokudla oluthathwa kalula ngumzimba. Inqubo yokugaya ithatha amandla amaningi, angabangela ukukhathala nokukhathala.

Isidlo sasekuseni esimnandi singaholela ekusebenzeni okuncishisiwe. Isidlo sasemini esimnandi siyindlela enhle… uma kamuva ungathatha isihlwathi ihora elilodwa noma amabili. Kungokuzama kuphela lapho ungazinqumela khona ukudla okulungile. Othile wayejwayele ukudla kaningi, omunye ngokungaphansi.

Zama ukuhlela usuku lwakho ukuze ukudla kwakho okunomsoco kakhulu kufike kusihlwa, kahle ngemuva kokuzivocavoca kwakho. Ukudla kwakusihlwa kufanele kube ngamahora ambalwa ngaphambi kokulala. Hhayi ukuvimbela isisindo esiningi (lokhu kuyinganekwane), kodwa ukuze ungabi nezinkinga ngokuqwasha.

I-5. Ukutakula

Ngakho-ke, sifika "ensikeni" yokugcina yohlelo lokuqina - ukululama. (Ngesikhathi esifanele, uzofuna ukuphumula ngemuva kokufunda i-athikili ende kangako.) Siphila emphakathini omatasa. Lapho simatasa ngokwengeziwe, sikhuphuka isimo sethu senhlalo.

Siyabudelela ubuvila, yize iphesenti labantu abakhuluphele ezweni lethu liyakhula. Umsebenzi usinikeza impilo ephelele. Kepha ikhono lokujabulela zonke izinjabulo zalo ngqo lincike ohlelweni lokululama lomzimba. Njengoba nje imoto idinga ukulungiswa nokunakekelwa, nomzimba wethu udinga ukuphumula ngezikhathi ezithile.

Ingxenye ebaluleke kakhulu yohlelo lokutakula ukuthola ukulala ngokwanele. Inkinga yokungalali isabalele ezweni lethu. Akusizi ngalutho ukuthi imishini yokuthengisa ikhofi ikhona kuwo wonke amakhona. Ngethemba lokukhohlisa imvelo, sizintshontshela ukulala sisebenzisa izinto zokuvuselela zokwenziwa - ngokuhamba kwesikhathi, lokhu kuholela ezinkingeni ngezindlala ze-adrenal.

Ukubaluleka kokulala okujulile kungenxa yezizathu eziningana: okokuqala, sinamaphupho, adingekayo empilweni ejwayelekile yengqondo nokulinganisela kwengqondo; okwesibili, ama-hormone alwa nokuguga (i-testosterone, i-dehydroepiandrosterone, i-pregnancy yokukhulelwa kanye ne-hormone yokukhula) akhiqizwa emzimbeni ngobuningi; okwesithathu, ngesikhathi sokulala ezinkambisweni zomzimba zokululama nokugcwaliswa kwamandla.

Ukuntula ubuthongo kusheshisa ukuguga (lapho ulala kancane, usheshe ukhule). Ukuntula ukulala okungapheli kuthinta kabi impilo yethu kuphela, kepha nabantu abasizungezile, ngoba siqhuba ulaka lwethu nokunganeliseki kubo.

Esinye sezizathu zekhwalithi yokungalali kahle ukungakwazi ukubhekana nengcindezi. Umthombo wengcindezi akuyona izehlakalo ezenzeka empilweni yomuntu, kepha yisimo sakhe sengqondo ngalezi zehlakalo. Umbono wethu ukusolwa ngakho konke.

Udinga ukuzisebenza njalo ukuze ufunde ukunqoba ukucindezeleka. Ukuzindla kufaneleke kangcono kulokhu. Kunezindlela ezahlukahlukene zokuzindla. Isibonelo, ungajwayeza i-qigong noma i-tai chi. Noma vele uzulazule edolobheni, ubuke ukuphefumula kwakho.

Awudingi ukuhlala endaweni ye-lotus uphinde ufunde amazwi aphindaphindwayo; Isibonelo, ngemuva kokuzivocavoca noma ngaphambi kokulala, ngiyaphefumula umoya opholile, futhi ngilalele nomculo opholile.

Ngenkathi umculo usadlala, ngidonsa umoya ngamakhala ami. Ngesikhathi sokuzindla okunjalo, cishe njalo ngilala, futhi lapho ngiphaphama, ngizwa umfutho wamandla. Ukuzindla akusona isitatimende semfashini. Abantu abahlakaniphile bebesebenzisa le ndlela okweminyaka eyizinkulungwane eziningi. Ngincoma wonke umuntu ukuthi asebenzise ukuzindla esimisweni sakhe sokuzivocavoca.

Kukhona enye ingxenye esebenzayo yohlelo lokutakula - ukusikhipha umzimba. Ukuthanjiswa okuhle masonto onke kwenza izimangaliso zemisipha yethu futhi kuthuthukise nenhlalakahle jikelele. Uma uthola ukuthi kuyabiza ukuvakashela indawo yokuhlikihla masonto onke, ungakwenza kanye njalo emavikini amabili. Ezimweni ezimbi kakhulu, ungaya kumasseur kanye ngenyanga. Uma le ndlela ibiza kakhulu kuwe, yeka ikhebula le-TV nezokuxhumana ngamaselula… noma uthole umsebenzi onomholo ophakeme.

Izinga lokumasaja lincike kochwepheshe okwenzayo; kungadingeka ukuthi uvakashele izindawo eziningana zokubhucunga umzimba uze uthole umasseur wakho. Uchwepheshe ofanelekayo uqhuba iseshini yokubhucunga ecabangela izici nezifiso zeklayenti elithile.

Into yokugcina yohlelo lokutakula - engabizi lutho - ukuphefumula okujulile. Lapho nje uzizwa ukwanda kwengcindezi, qala ukuphefumula ngokujulile. Esibalweni sesihlanu, donsela emakhaleni akho, bamba umoya wakho imizuzwana eyishumi, bese ukhiphela ngaphandle ukubala emihlanu. Zama ukuphefumula kancane futhi ngamandla, ubambe umoya wakho isikhathi eside ngangokunokwenzeka.

Njengoba umakhi womzimba odumile uSteve Reeves asho, ukuphefumula okujulile kukhuphula izinga le-hormone yenjabulo - i-epinephrine. Umuntu ukhuphuka ngaphandle kwezikhuthazi zangaphandle. Ezilwaneni, lokhu kubekwa phansi ezingeni lemvelo, zihlala ziphefumula kakhulu.

Njengoba ngibhala lokhu, inja yami uMona ilele phansi futhi yenza uhlelo "lokuphefumula"; ukuphefumula kwenziwa ngokuhambisa isisu kunesifuba. UMona uhlala ephefumulela phezulu. Ezimweni ezicindezelayo, umuntu ubamba ukuphefumula kwakhe. Akulungile. Izinga lokucindezeleka emzimbeni landa kuphela. Kufanele uphefumule njalo njalo ngokukhululeka.

iziphetho

Ngakho-ke sibuyekeze kafushane uhlelo olujwayelekile lokuzivocavoca umzimba! Uma othile omaziyo eke wafuna ukuba yimiqemane, mvumele afunde le ndatshana. Futhi ngikukhumbuze ukuthi awekho amanzi ageleza ngaphansi kwetshe lamanga.

Ukuqina komzimba okujwayelekile akuyona into enzima: into esemqoka ukwazi ukuthi kumele ume nini. Uhlelo lokulinganisela lokuzivocavoca lususelwa kuzinsika ezinhlanu zokuqina. Yakha imisipha yakho, qinisa inhliziyo yakho namaphaphu, thuthukisa ukuhamba, udle ukudla okunempilo futhi ungakhohlwa ukuphumula kahle. Le ndaba kulula ukuyitshela, kepha impi akulula ukuyenza. Zibekele umgomo; bese uqala ukuqhubekela phambili ekufinyeleleni namuhla.

Funda kabanzi: