Amandla Amathiphu Wokuqeqesha Nokusebenza

Sibutsetelo soMzimba Weight Training

Iningi lethu liyazi ukuthi i-cardio ibalulekile ekutholeni ukulingana nokulahlekelwa isisindo esithile , kodwa lokho okungazi ukuthi kungakanani ukubaluleka kokuqeqeshwa kwesisindo uma kuziwa ekutholeni amafutha anamandla nokushisa .

Isikhathi sokuqeqeshwa kwesisindo asihlale sishisa amakholori amaningi endaweni eyodwa njenge cardio futhi, impela, i- cardio ibalulekile ekulahlekeni kwesisindo . Kodwa-ke, uma ufuna ngempela ukushintsha umzimba wakho futhi wenze umehluko, udinga ukuphakamisa izinsimbi.

Kuyini Ukuqeqesha Isisindo?

Ukuqeqeshwa kwesisindo kuhilela ukusebenzisa uhlobo oluthile lokumelana nokwenza izivivinyo ezihlukahlukene ezenzelwe ukunselela wonke amaqembu omzimba wakho, kuhlanganise nesifuba sakho, emuva, ehlombe, biceps, triceps, core, kanye nomzimba ophansi.

Umqondo wukuthi, uma usebenzisa ukuphikiswa okunamandla kunokuba umzimba wakho usebenze ngokuvamile, imisipha yakho iqina, kanye namathambo akho kanye nezicubu ezixhumene nayo, konke kuyilapho ukwakha izicubu ezincibilikile zomzimba.

• Kuyini Amandla Omzimba? Nakhu Indlela Ongayithola Ngayo Ukuqina Nokuqina

• Isisindo Sokuqeqeshwa Isisindo

Lezi zicubu ezinamahloni ezinamahloni zisebenza ngokweqile kunamafutha, okusho ukuthi ushisa amakholori amaningi usuku lonke, ngisho nalapho ungabonisi umzimba.

Ukuqeqeshwa kwesisindo akusho ukuthi kufanele usebenzise izinto ezinjengama-dumbbell noma imishini, nakuba lezo zisebenza. Noma yini ehlinzeka ukumelana ingenza ama-bands-resistant bands, ama-barbells, isikhwama esinzima, noma, uma uqala, isisindo sakho somzimba singene ngokwanele ukuze uqale.

Izinzuzo Zokuqeqesha Isisindo

Ngokuvamile, abantu beqa izinsimbi ngokuya kwe-cardio, ikakhulukazi abesifazane abakhathazekayo ngokwakha imisipha enamandla. (Lokhu kungukukhathazeka ukuthi ungabeka eceleni ngoba abesifazane abaningi abafaki inani le-testosterone elidingekayo ekwakheni imisipha emikhulu.)

Uma unqikaze ukuqala uhlelo lokuqeqeshwa kwamandla, kungase kukukhuthaze ukwazi ukuthi ukuphakamisa izisindo kungenza okuningi kakhulu emzimbeni wakho kunokuba ungase uqaphele, kubandakanya:

• Usizo lokukhulisa imetabolism yakho - Ama- Muscle ashisa amakholori amaningi kunamafutha, ngakho-ke umsizi onakho unayo, ama-calories angaphezulu uzotshisa usuku lonke.
• Qinisa amathambo, okubaluleke kakhulu kwabesifazane
• Qinisa izicubu ezihambisanayo-Njengoba sikhula, sidinga ukuvikela izinthambo zethu nemigudu, futhi umzimba oqinile ungakusiza ukwenza lokho.
• Yenza uqine futhi ukwandise ukukhuthazela kwemisipha-Lokhu kwenza imisebenzi yansuku zonke kube lula.
• Siza ukugwema ukulimala
• Ukwandisa ukuzethemba kwakho nokuzethemba
• Thuthukisa ukusebenzisana nokulinganisela

Ukuqalisa ngokuqeqeshwa kwamandla kungadideka. Yiziphi izenzo okufanele uyenze? Mangaki amaqoqo nokuphindaphinda? Ungakanani ubunzima okufanele ukhethe? Ukwazi ukuthi uphendule kanjani le mibuzo eyisisekelo kungakusiza ukuthi uqalise uhlelo oluhle lokuzivocavoca.

Izimiso Zokuqeqesha Weight

Uma uqala nje ngokuqeqeshwa kwesisindo, kubalulekile ukwazi izimiso eziyisisekelo zokuqeqeshwa kwamandla .

Lezi zinhle kakhulu futhi zingasiza ekuqaliseni indlela yokusetha ukusebenza kwakho, ukuze njalo uthuthuke futhi ugweme isisindo sokulahlekelwa isisindo.

1. Ukuqhaqhaqhaza : Into yokuqala okudingeka uyenze ukwakha izicubu ezincibilikile zomzimba isebenzisa ukumelana okungaphezulu kunokuba imisipha yakho isetshenziswe. Lokhu kubalulekile ngoba uma wenza ngokwengeziwe, umzimba wakho unamandla okwenza, ngakho-ke kufanele ukwandise umthwalo wakho wokusebenza ukuze ugweme amapulatifomu. Ngolimi olucacile, lokhu kusho ukuthi kufanele uphakamise isisindo esanele ukuthi ungakwazi kuphela ukugcwalisa inombolo oyifunayo ye-reps. Kufanele ukwazi ukuqedela i-rep yakho yokugcina ngobunzima, kodwa futhi ngefomu elihle.
2. Ukuqhubekela phambili : Ukuze ugweme amapulangwe noma ukuvumelanisa , kudingeka ukwandise amandla akho njalo. Ungakwenza lokhu ngokukhulisa inani lesisindo esiphakanyisiwe, ukushintsha isethi / ukuhlelwa kabusha kwakho, ukuguqula izivivinyo, kanye / noma ukushintsha uhlobo lokumelana. Ungenza lezi zinguquko ngesonto noma ngenyanga.
3. Okucacile : Lokhu kusho ukuthi kufanele uqeqeshe umgomo wakho. Uma ufuna ukwandisa amandla akho, uhlelo lwakho kufanele luhlelwe ngokuzungeze lowo mgomo (isib., Ukuqeqesha ngezisindo ezinzima eduze kwe-1 RM yakho, noma i- 1 max max ). Ukuze ulahlekelwe isisindo, ungase ufune ukugxila ekuqeqeshweni wesifunda , ngoba lokho kungakunikeza ingxube yebuck yakho.

1. Ukuphumula nokubuyiswa : Izinsuku zokuphumula zibaluleke kakhulu njengezinsuku zokufundisa. Kulezikhathi zokuphumula lapho imisipha yakho ikhula futhi ishintshe, ngakho qiniseka ukuthi awusebenzi amaqembu asemasikeni amabili izinsuku ezilandelanayo.

Ukuqala Ngokuqeqesha Isisindo

Uma ungumqali, qala ngomsebenzi wokuqalwa komzimba ophelele ukuze wakhe isisekelo esiqinile kuwo wonke amaqembu omzimba wakho. Ukuthatha lesi sikhathi kuzokusiza ukuthi uhlole noma yikuphi ubuthakathaka onakho, kanye nanoma yiziphi izinkinga ongadinga ukubhekana nodokotela wakho, futhi ufunde izivivinyo eziyisisekelo oyidingayo ukuze ube nomzimba onamandla, ofanelekile. Isinyathelo sakho sokuqala ukuthola ukuthi uzozivocavoca.

Izinzuzo Zokujoyina I-Gym

Akudingeki ujoyine i-gym ukuze uthole ukuqeqeshwa kwamandla amakhulu, kepha kunezinzuzo ezithile ukwenza lokhu:

• Ukufinyelela emishini eminingi nemishini ongase ungakwazi ukuyikhokhela ekuzivocavoca ekhaya
• Abaqeqeshi bomuntu kanye nabanye ochwepheshe ukukubonisa indlela yokusebenzisa imishini ehlukene
• Ukuhlukahluka: Ukwazi ukufinyelela amakilasi, okuyindlela enhle yokufunda ukuphakamisa izinsimbi.

• Pump Up Back And Arms With Row Row

• Izimo Eziphuthumayo Isisindo Sokuqeqeshwa Kungathuthukisa

• Kulula ukunamathela emigomweni yakho: Uma uya e-gym, akukho lutho ongakwenza kodwa ukuzivocavoca, kanti uneziphazamiso eziningi ekhaya.
• Amandla : Uvame ukuthola amandla amaningi uma uhaqwe abantu benza into efanayo oyenzayo-into ongaphuthelwa ngayo ekhaya.

Yiqiniso, kunezindleko zokujoyina i-gym, kanye nokuthola okulula futhi okukhululekile. Kulula kakhulu ukujoyina i-gym futhi ungalokothi uhambe, ngakho-ke into okufanele uyenze nayo.

Izinzuzo Zokusebenza Ekhaya

• Ukuzijabulisa: Ungakwazi ukuphuma uma ufuna ngaphandle kokupakisha isikhwama nokushayela noma kuphi.
• Ubumfihlo: Ungakwazi ukwenza noma yini oyifunayo futhi akudingeki uzikhathalele nabanye abakubhekayo (into engase izuze abantu abanokuziqhenya kancane).
• Ukungabi nalutho : Ungathola ukuqeqeshwa okuhle nemishini encane.
• Ukuzivumelanisa nezimo: Ekhaya, ungacindezela ekusebenzeni noma nini, ngakho-ke akudingeki ukuba uhlale esimisweni esimisiwe (ngaphandle uma ufuna).

Ngokuqondene nezinkinga, kufanele ube nesisusa esikhulu sokusebenza ekhaya (njalo kunokuthile okumele ukwenze ngaphandle kokusebenza), futhi kufanele uzame kancane ukuze uthole izinhlobo ezihlukahlukene ongakwazi ukuzitholela kalula e-gym .

Khetha ukuphikiswa kwakho

Kuye lapho unquma ukuphuma khona, ukukhetha kwakho imishini kuzohluka, kodwa ukukhetha okujwayelekile kuhlanganisa:

• Ayikho Imishini : Akudingeki uqale nganoma yimiphi imishini uma uqala noma usabhajethi futhi ufuna ukuqala ukulula. Lokhu ku- No-Weight Workout kukunikeza imibono yokuthi ungayisebenzisa kanjani ngaphandle kwemishini nhlobo.
• Amanqamu Wokuphikisa : Lezi zilungele ukuqeqeshwa ekhaya kanye nabahambi, futhi uzovame ukuzitholela ema-gyms amaningi. Zingasetshenziselwa izinhlobo eziningi zokuzivocavoca umzimba.
• Ama-Dumbbells : Lokhu kuyabiza kakhulu, nakuba kunezinketho eziningi ezithengekayo. Ekugcineni uzofuna ukuthola izinto ezihlukahlukene, kodwa ungaqala kalula ngezinqola ezintathu zezintambo: Isethi elikhanyayo (ama-3 kuya ku-5 amakhilogremu kwabesifazane, ama-5 kuya kwangu-8 amakhilogremu amadoda), isethi esiphakathi (amakhilogremu angu-5 kuya kwangu-10 abesifazane, ama-10 kuya kwangu-15 amakhilogremu amadoda), futhi isisindo esindayo (amaphesenti angu-10 kuya kwangu-20 kwabesifazane, amaphesenti angu-15 kuya kwangu-30 ngamadoda).
• Amakhamera : Ungathenga umshini wokuzivocavoca ekhaya noma usebenzise imishini emikhulu ehlukahlukene oyitholayo egymini, uma uyilungu.
• I-Kettlebells : Uma wazi ukuthi ungayisebenzisa kanjani kahle, i-kettlebells inkulu ekwakheni amandla nokukhuthazela. Kungcono ukuthola imfundo evela ochwepheshe ngaphambi kokuwasebenzisa, noma kunjalo.

Khetha Ukuzivocavoca Kwakho

Unemishini yakho isilungile, manje sekuyisikhathi sokukhetha ukuqeqeshwa okuyisishiyagalolunye kuya kwezingu-10, okuphuma ngokuphathelene nokuzivocavoca kweqembu ngalinye. Sebenzisa uhlu olungezansi ukuze ukhethe okungenani ukuvivinya okulodwa kwesigaba ngasinye semisipha ukuqala. Ukuze imisipha emikhulu, njengesifuba, emuva, nemilenze, ungavame ukwenza okungaphezu kokuzivocavoca okulodwa. Lezi zihlanganisa imishini ehlukahlukene, ngakho ungakhetha ngokusekelwe kulokho okukhona.

• Isifuba : Imishini yokucindezela isifuba, izimpukane zesifuba, ama-pushups, umshini wokunyathelisa ibhentshi
• Emuva : Umugqa owodwa wesigcawu, imigqa emibili yesandla, ama-pulldowns ase-lat, ama-flyplies abuyele emuva, izandiso zokubuyela emuva
• Amahlombe : Iminyango engaphezulu, i-lateral iphakamisa, iphakamisa phambili, imigqa eqondile
• I-Biceps : I- curl biceps curls, ama-curls amanyathelo, amakhele okugxila, amakhekhe angama-band
• I-Triceps : Ukukhohlisa izandiso ze-triceps, izandiso ezihleliwe, ama-triceps ama-dips, ama-kickbacks
• Umzimba Ophansi : Izikwele, amaphaphu, ukubhujiswa, ithole livusela, imishini yokulinda, iminyango
• Ama-abdominals : Amabhola e-Ball, ama-woodchops anebhokisi lokumelana, amapulangwe, ama-tucks ebhodini

Ngisho noma ukugxila kwakho kungxenyeni ethile yomzimba, tshela ukuthola i-abs flat noma ukulahlekelwa amafutha eziswini, kubalulekile ukusebenza wonke amaqembu omzimba wakho. Ukunciphisa i-spot akusebenzi , ngakho ukwenza ama-crunches we-abs yakho noma imilenze yokuphakamisa emathangeni akho ngeke akusize ufinyelele umgomo wakho. Yini eyenza umsebenzi wokwakha izicubu ezinomzimba ezinomzimba oqinile futhi ovutha amakholori amaningi?

Iningi labachwepheshe batusa ukuqala ngamaqembu akho amakhulu ama-muscle bese uqhubeka kuya ezincane. Ukuzivocavoca okunzima kunazo zonke yizo ezenziwa amaqembu akho amakhulu ama-muscle, futhi uzodinga imisipha yakho encane ukuze uthole okuningi kulezi zivivinyo. Kodwa ungazizwa ulinganiselwe yilokho. Ungenza izivivinyo zakho kunoma yikuphi okuthandayo, futhi ukushintsha i-oda kuyindlela enhle yokuzinselela ngezindlela ezahlukene .

Khetha Ukubuyela Kwakho Nokusetha

Usuke wahlola izivivinyo okufanele uyenze, kodwa kuthiwani ngenani lezinethi nokuphindaphinda? Isinqumo sakho kufanele sisekelwe emigomweni yakho. I-American College of Sports Medicine incoma ukuthi u-4 kuya ku-6 uphinde uvuselele amandla namandla okuxhuma, u-8 kuya ku-12 uphinde uvuselele amandla wamisipha futhi u-10 kuya ku-15 uphinde uvuselele ukukhuthazela kwemisipha. Babuye batusa okungenani isethi eyodwa yomsebenzi ngamunye ukukhathala nakuba uzothola ukuthi iningi labantu lenza ama-2 kuya ku-3 isethi yomsebenzi ngamunye. Ngenjwayelo:

• Ukulahleka kwamafutha : Isisodwa esisodwa kuya kwezingu-3 sezingu-10 kuya ku-12 sibuyela emuva sisisebenzisa isisindo esanele sokuthi ugcwalise kuphela izintambo ezifunayo.
• Ukuzuza imisipha : Amasethi amathathu noma ngaphezulu angama-6 kuya ku-8 abuyele ekukhatheni. Kwabaqalayo, zinikeze amasonto ambalwa okujwayela ngaphambi kokuya kuleli zinga. Ungase udinge indawo yokuzivocavoca okuningi.
• Ngempilo nokukhuthazela : Isisodwa esisodwa kuya kwezingu-3 sezinyanga ezingu-12 kuya kwezingu-16 sibuyela emuva sisisebenzisa isisindo esanele sokuthi ugcwalise kuphela izintambo ezifunayo.

Ukuphumula Phakathi Kokuzivocavoca

Enye ingxenye yokuqeqesha akuyona nje ukwenza izivivinyo, kuphumula phakathi kokuzivocavoca. Lokhu kuza nesipiliyoni, kodwa umthetho jikelele, ukuphakama kwe-reps, okufutshane okunye. Ngakho-ke, uma wenza izintambo ezingu-15, ungase uphumule cishe imizuzwana engama-30 kuya kwangu-60 phakathi kokuzivocavoca. Uma uphakamisa kakhulu, tshela izinyanga ezingu-4 kuya ku-6, ungase udinga amaminithi amabili noma ngaphezulu.

Uma uphakamisa ukuqeda ukukhathala, kuthatha imizuzu emibili ukuya emihlanu ukuze imisipha yakho iphumule isethi esilandelayo. Uma usebenzisa isisindo sokukhanya nokuphindaphinda okuningi, kuthatha imizuzwana engama-30 nomzuzu ukuze imisipha yakho iphumule. Kwabaqalayo, ukusebenza ekukhathaleni akudingekile, futhi ukuqala kakhulu kunakho kungaholela ekutheni kube nokuzivocavoca okuningi kokuzivocavoca.

Ukuphumula Phakathi Kokusebenza

I-American College of Sports Medicine incoma ukuthi uqeqeshe iqembu ngalinye lezinsimba ezimbili kuya kathathu ngesonto. Kodwa, inani lezikhathi oziphakamisayo ngesonto ngalinye lizoxhomeka endleleni yakho yokuqeqesha . Ukuze imisipha ilungiswe futhi ikhule, uzodinga amahora angu-48 okuphumula phakathi kwama-session sessions. Uma uqeqesha ngamandla , thatha isikhathi eside.

Ukukhetha isisindo sakho

Ukukhetha ukuthi isisindo esiphakeme sokuphakamisa kaningi sisekelwe ekutheni ungaki u-reps futhi ubeka ukuthi wenza. Umthetho jikelele ukuphakamisa isisindo esanele ukuthi ungakwazi kuphela ukuqedela inombolo oyifunayo ye-reps. Ngamanye amazwi, ufuna ukuthi lo mbuzo wokugcina ube yi-rep yokugcina ongayenza ngefomu elihle.

Kodwa-ke, uma uqala noma uma unezimo zezokwelapha noma zezempilo, kungadingeka ugweme ukukhathala okuphelele futhi uthole nje isisindo esinselele ezingeni ongayisingatha.

Ngakho-ke, wazi kanjani ukuthi kunzima kangakanani ukufaka inselele umzimba wakho?

Amathiphu Wokukhetha Izisindo Zakho

• Ukukhunjulwa kwemisipha, isisindo esinzima kakhulu: Imisipha ye-glutes, amathanga, esifubeni, nangemuva ingakwazi ukuphatha isisindo esinzima kakhulu kunemisipha encane yamahlombe, izingalo, i-abs, namathole. Ngakho-ke, isibonelo, ungase ufune ukusebenzisa amakhilogremu angu-15 noma angu-20 ama-squats kanye namakhilogremu angu-10 kuya kwangu-15 ngezinkinobho zesifuba.
• Ngokuvamile uzothatha isisindo esiningi emshinini kunama-dumbbells: Ngomshini, uvame ukusebenzisa izingalo zombili noma zombili imilenze yokuzivocavoca kanti ngenkathi izitho zomzimba zisebenza ngokuzimela. Ngakho-ke, uma ungakwazi ukuphatha amakhilogremu angama-30 noma angu-40 kumshini wokunyathelisa esifubeni, ungakwazi ukuphatha kuphela amakhilogremu angu-15 noma angu-20 nge-dumbbell.
• Uma ungumqali, kubaluleke kakhulu ukugxila efomeni elihle kunokuba uphakamise izisindo ezinzima.
• Yilungele ukulingwa: Kungase kuthathe imisebenzi eminingi ukuze ubone ukuthi udinge isisindo esingakanani.

Indlela elula yokuthola ukuthi isisindo esingakanani okufanele usebenzise kuzo zonke iziphakamiso ukuqagela.

Nakhu ukuthi ungaqala kanjani

1. Thatha isisindo esilinganisako bese wenza isethi efudumele yokuzikhethela kwakho, okuhloswe ukuphindaphinda okuphindwe ngu-10 kuya kwezingu-16.
2. Ukuze usethe ezimbili, ukwandisa isisindo sakho ngamakhilogremu angu-5 noma ngaphezulu bese wenza inombolo yakho yemigomo yokuphindaphinda . Uma ungenza okungaphezu kwenombolo oyifunayo ye-reps, ungase uthathe isisindo esinzima futhi uqhubeke, noma nje wenze inothi lalo ukuze ufunde okulandelayo.
3. Ngokuvamile, kufanele uphakamise isisindo esanele ukuthi ungenza kuphela ama-reps oyifunayo. Kufanele uhlushwa yi-rep yokugcina, kodwa usakwazi ukuwuqeda ngesimo esihle.

Khumbula ukuthi usuku ngalunye luhlukile. Ezinsukwini ezithile uzophakamisa isisindo esiningi kunezinye. Yindlela nje umzimba osebenza ngayo, ngakho-ke lalela futhi wenze konke okusemandleni akho.

ImiSebenzi Yokusebenza Yokuzama

• I-Abs Beginner ne-Back Workout
• Ukusebenza okuphelele kweDumbbell yomzimba
• Umqali Wokuqala Umzimba - Izinga 2
• Ukuqeqeshwa komzimba okuqala kokuqala
• Umqeqeshi Wokuqala Womzimba Oqalayo

Amathiphu Okusebenza Okungcono

Ngaphambi kokuba uqale ukusetha isimiso sakho, gcina ingqondo embalwa amaphuzu ayisihluthulelo:

1. Njalo shayela ngaphambi kokuba uqale ukuphakamisa izinsimbi. Lokhu kusiza ukuthola imisipha yakho efudumele futhi ivimbele ukulimala. Ungakwazi ukufudumala nge-cardio ekhanyayo noma ngokwenza isethi elula yokuzivocavoca ngalunye ngaphambi kokuya ezisindo ezinzima .
2. Phakamisa bese unciphisa izisindo zakho kancane kancane. Ungasebenzisi isisindo sokuphakamisa isisindo. Uma kufanele uphendule ukuze uthole isisindo, kungenzeka ukuthi usebenzisa isisindo esiningi kakhulu.
3. Phefumla . Ungabambeli umoya wakho, futhi qinisekisa ukuthi usebenzisa ububanzi obugcwele bokuhamba kuyo yonke inhlangano.
4. Vuka ngokuqondile . Qaphela ukuma kwakho, futhi uhlanganyele i-abs yakho kuyo yonke inhlangano oyenzayo ukuze ugcine ibhalansi yakho futhi uvikele umgogodla wakho.
5. Lungiselela ukukhathazeka. Kuyinto evamile ukuba nesifo nanoma nini uma uzama umsebenzi omusha.

Ukuthola Olunye Usizo

Isinyathelo sakho sokuqala ekumiseni isimiso ukuthi ukhethe ukuzivocavoca ukukhomba wonke amaqembu omzimba wakho futhi, nakanjani, usethe uhlobo oluthile lwenqubo . Unokuningi okukhethwa kukho okukusiza ekuhambeni:

• Hamba umqeqeshi womuntu siqu
• Zama Amavidiyo Wokusebenza Ekhaya
• Sebenza Ngomqeqeshi We-Personal Personal
• Zama uhlelo lokusebenza lokufaneleka

Ukuthola Olunye Usizo

Isinyathelo sakho sokuqala ekumiseni isimiso ukuthi ukhethe ukuzivocavoca ukukhomba wonke amaqembu omzimba wakho futhi, nakanjani, usethe uhlobo oluthile lwenqubo . Uma ubuchopho bakho buvele buqhuma emcabangweni, unamathuba amaningi okukhetha:

• Hamba umqeqeshi womuntu siqu
• Zama Amavidiyo Wokusebenza Ekhaya
• Sebenza ne-Online Personal Trainer
• Zama uhlelo lokusebenza lokufaneleka

Uma Uyi-Do-It-Yourselfer

Kwabaqalayo , ufuna ukukhetha ama-exercises angu-8-10, aphuma cishe kokusebenza okulodwa kweqembu ngalinye.

Uhlu olungezansi lunikeza ezinye izibonelo. Nakhu okwenzayo: Khetha okungenani ukuvivinya okulodwa kweqembu ngalinye le-muscle ukuze uqale. Ukuze imisipha emikhulu, njengesifuba, emuva nangemilenze, ungavame ukwenza okungaphezu kokuzivocavoca okulodwa:

• Isifuba : inkinobho yokunyathelisa , umshini wokucindezela esifubeni , imishini yamakhofu nama-dumbbells , ama- pushups
• Emuva : umugqa owodwa wesigcawu , izandiso zempinda , ama- latldown lat
• Amahlombe : i- overhead press , ukuphakanyiswa kwe-lateral , ukuphakamisa phambili
• I-Biceps : i- curce ye-bicep , amakhekhe angenwa ngesando , amakhekhe okuhlushwa

• I- triceps : thola izandiso , ama- dips , ama- kickbacks
• Umzimba Ophansi : ama- squats , amaphaphu , imishini yokunyathelisa umlenze , ukubulala , ithole livusa
• Ama-abdominals : ama- crunches , ama- crunches aphikisayo , ama- woodchops , ama- tilts angama-pelvic

Ufuna ukuthi abanye basebenze kakade? Nginakho emuva.

Ukusebenza okulungiselelwe

• I-Abs Beginner ne-Back Workout
• Ukusebenza okuphelele kweDumbbell yomzimba
• 15-30 Umsebenzi Wokujikeleza Wamaminithi
• Ukusebenza Okuningi Kwabaqalayo

Ukulandelana kokuzivocavoca

• Qinisekisa ukuthi ukhetha okungenani ukuvivinya okulodwa kweqembu ngalinye eliyisisindo esikhulu.
• Imisipha yomsebenzi ihlanganisa: Isifuba, emuva, amahlombe, ama-biceps, ama-triceps, ama-quadriceps, ama-hamstrings, amathole, nezibeletho.
• Uma ushiya noma yiliphi iqembu le-muscle out, lokhu kungabangela ukungalingani emisipha yakho futhi mhlawumbe kubangele ukulimala.

Iningi lezazi zincoma ukuthi uqale ngamaqembu akho amahlumela amakhulu bese uqhubeka namaqembu amancane ama-muscle. Ukuzivocavoca okudinga kakhulu yizo ezenziwa amaqembu akho amakhulu amahlumela futhi uzodinga imisipha yakho encane ukuze uthole okuningi kulezi zivivinyo. Kodwa, ungazizwa ulinganiselwe yilokho. Ungenza izivivinyo zakho kunoma iyiphi indlela oyithandayo nokushintsha i-oda kuyindlela enhle yokuzinselela ngezindlela ezahlukene .

Zingaki Ukubuyela / Ukusetha Ukwenza

Usuke wahlola izivivinyo okufanele uyenze, kodwa kuthiwani ngenani lezinethi nokuphindaphinda? Isinqumo sakho kufanele sisekelwe emigomweni yakho. I-American College of Sports Medicine itusa izintambo ezingu-8-12 ezinamandla ezinama-muscular kanye nezintambo ezingu-10-15 zokukhuthazela kwemisipha. Babuye batusa okungenani iqoqo elingu-1 lomsebenzi ngamunye ukukhathala nakuba uzothola ukuthi iningi labantu lenza cishe ngamasethi angu-2-3 wokuzivocavoca ngalunye.

Ngenjwayelo:

• Ukulahleka kwamafutha : ama-1-3 amasethi we-10-12 aphinde asebenzise isisindo esanele ukuthi ungakwazi kuphela ukugcwalisa kabusha ama-reps oyifunayo.
• Ukuzuza imisipha : ama-3+ amasethi we-6-8 aphindela ekukhatheni. Kwabaqalayo, zinikeze amasonto ambalwa okujwayela ngaphambi kokuya kuleli zinga. Ungase udinge indawo yokuzivocavoca okuningi.
• Ngempilo nokukhuthazela : 1-3 amasethi we-12-16 aphinde asebenzise isisindo esanele ukuthi ungakwazi kuphela ukugcwalisa kabusha izintandokazi oyifunayo.

Kuzobe Kude Kanjani Ukuphumula Phakathi Kwama-Exercises / Workout Sessions

Lokhu kuzoxhomeka emgomweni wakho. Ukuqina okuphakeme (okungukuthi, lapho uphakamisa ukuvivinya umzimba) kudinga ukuphumula okude. Uma uphakamisela ukuqeda ukukhathala, kuthatha isilinganiso semaminithi amabili kuya kwangu-5 ukuze imisipha yakho iphumule isethi esilandelayo. Uma usebenzisa isisindo esincane nokuphindaphinda okuphindaphindiwe, kuthatha imizuzwana engama-30 nomzuzu owodwa ukuze imisipha yakho iphumule.

I-American College of Sports Medicine incoma ukuthi uqeqeshe iqembu ngalinye lesixuku 2 kuya kwezi-3 ngesonto. Kodwa, inani lezikhathi oziphakamisayo ngesonto ngalinye lizoxhomeka endleleni yakho yokuqeqesha . Ukuze imisipha ilungiswe futhi ikhule, uzodinga amahora angu-48 okuphumula phakathi kwama-session sessions.

Uma uqeqesha ngamandla , thatha isikhathi eside.

Ukuya emsebenzini

Awudingi ukujoyina i-gym ukuze uthole ukuqeqeshwa kwamandla amakhulu okuqeqesha amandla. Ukuzivocavoca kuyinto enhle ngoba uzokwazi ukufinyelela kokubili imishini kanye nezisindo zamahhala , ngakho unezinto eziningi ezihlukahlukene. Uma ujoyina i-gym, umqondo omuhle ukufaka izinhlobo zombili zomshini ohlelweni lwakho lokuzivocavoca ezihlukahlukene. Funda kabanzi mayelana nezisindo zamahhala nemishini .

Uma unquma ukwenza umsebenzi ekhaya , nansi izinto ezimbalwa ongazicabangela ukuthenga:

• Ukumelana namaqembu kukhona nxazonke ze- $ 6 kuya ku-$ 15. Zincane, zilula, zihamba kahle, futhi uthola umzimba ogcwele umzimba.
• Ama-dumbbells angabizi kakhulu futhi ungenza umsebenzi ohlukahlukene nawo. Zithole ku-Target yakho yendawo noma i-Walmart. Ezinye izinketho zihlanganisa iqoqo le-barbell, ibhola lokuzivocavoca , kanye / noma ibhentshi yesisindo.
• Ibhola lokuzivocavoca lingasetshenziselwa konke kusukela emsebenzini oyisisekelo kuya ebhentshini yesisindo futhi kuyindlela enhle yokusebenza ngokulinganisela nokuzinza ngenkathi ukwakha amandla nokukhuthazela.
• Ukuze uthole okuningi, bheka Imishini Yokufaneleka Yekhaya

Indlela Yokudweba Ngakanani Isisindo Sokuphakamisa

Ukukhetha ukuthi isisindo esiphakeme sokuphakamisa kaningi sisekelwe ekutheni ungaki u-reps futhi ubeka ukuthi wenza. Umthetho jikelele ukuphakamisa isisindo esanele ukuthi ungakwazi kuphela ukugcwalisa inombolo oyifunayo ye-reps. Ngamanye amazwi, ufuna ukuthi lo mbuzo wokugcina ube yi-rep yokugcina ongayenza ngefomu elihle.

Kodwa-ke, uma uqala noma uma unezimo zezokwelapha noma zezempilo, kungadingeka ugweme ukukhathala okuphelele futhi uthole nje isisindo esinselele ezingeni ongayisingatha.

Ngakho-ke, wazi kanjani ukuthi kunzima kangakanani ukufaka inselele umzimba wakho?

Amathiphu Wokukhetha Izisindo Zakho

• Ukukhudlwana kwemisipha, isisindo esinzima kakhulu - Imisipha ye-glutes, amathanga, esifubeni, nangemuva ingakwazi ukusingatha isisindo esinzima kakhulu kunemisipha encane yamahlombe, izingalo, i-abs namathole. Ngakho-ke, ngivame ukusebenzisa amakhilogremu angu-15 noma angu-20 ngezikwele kanye nama-10-15 amakhilogremu ezinkinobho zesifuba, ukuze ngikunike umbono.

• Ngokuvamile uzothatha isisindo esiningi emshinini kunamabhuleki - Ngemishini, ngokuvamile usebenzisa izingalo zombili noma zombili imilenze yokuzivocavoca kanti ngenkathi izitho zomzimba zisebenza ngokuzimela. Ngakho-ke, uma ungakwazi ukuphatha amakhilogremu angama-30 noma angu-40 kumshini wokunyathelisa isifuba, ungakwazi ukuphatha kuphela amakhilogremu angu-15 noma angu-20 ngama-dumbbells.
• Uma ungumqali, kubaluleke kakhulu ukugxila efomeni elihle kunokuba uphakamise izisindo ezinzima.
• Kungathatha imisebenzi eminingi ukuze ubone ukuthi udinge isisindo esingakanani

Indlela elula yokunquma ukuthi isisindo esingakanani okufanele usebenzise kuzo zonke iziphakamiso ukuqagela (hhayi isayensi kakhulu, h?).

Nakhu ukuthi ungaqala kanjani

1. Thatha isisindo esincane futhi wenze isethi efudumele yokuzikhethela kwakho, okuhloswe ngokuphindaphindiwe okungu-10 kuya kwezingu-16.
2. Ukuze usethe 2, ukwandisa isisindo sakho ngamakhilogremu angu-5 noma ngaphezulu bese wenza inombolo yakho yemigomo yokuphindaphinda . Uma ungenza okungaphezu kwenombolo oyifunayo ye-reps, ungase uthathe isisindo esindayo bese uqhubeka noma nje ubeke inothi lalo ukuze ufunde ngokulandelayo.
3. Ngokuvamile, kufanele uphakamise isisindo esanele ukuthi UNGAKWENZA u-reps oyifunayo. Kufanele uhlushwa yi-rep yokugcina, kodwa usakwazi ukuwuqeda ngesimo esihle.

Khumbula ukuthi usuku ngalunye luhlukile. Ezinsukwini ezithile uzophakamisa kunzima kunabanye. Yindlela nje umzimba odala usebenza ngayo, ngakho-ke lalela futhi wenze konke okusemandleni akho.