Ngesinye isikhathi sokuphela kombuthano yi-lizard ye-lounge oqine kakhulu futhi engavamile ukusebenzisa ngaphandle kokuthola elinye ubhiya kusuka efrijini. Ngakolunye uhlangothi kukhona umdlali we-elite we-NBA noma i-NFL, isifunda se-tennis noma ithimba le-Olympic. Phakathi kwethu iningi lethu. Kodwa wazi kanjani ukuthi ufanelekile nokuthi yini okufanele usebenze? Nansi ububanzi bezinga lokufaneleka namandla okubhekisela kuyo.
Khumbula ukuthi lezi zindinganiso zilinganiselwe ukufaneleka komzimba okungenhla kodwa hhayi izinga eliphakeme kakhulu noma elite.
I-Fat Body
Esikhundleni se-BMI, ukulinganisa izinyawo nokukala kwe-hip yizinkomba ezingcono zesisindo somzimba esiningi. Isigqoko samadoda kufanele sibe ngamasentimitha angu-94 (ama-cms angu-94), noma kulabo besifazane noma ngaphansi kwama-intshi angu-31.5 (ama-80m). Isikhwama sokuqhathaniswa kwesilinganiso (ukuhlukanisa isilinganiso semigqa ngesilinganiso se-hip) kufanele sibe ngaphansi noma ngaphansi kwezingu-0.9 zamadoda no-0.8 kwabesifazane.
Uma uthola ubuchwepheshe obuthembekile bokulinganisa okuphelele komzimba womzimba, amadoda kufanele abe ngaphansi kuka-15% nabesifazane abangaphansi kuka-25%. Ama-amateur afanele kakhulu ayoba ngaphansi kwaleyo, futhi abadlali emidlalo ethile bazohlose ngisho nokunciphisa-ngaphansi kuka-10% ngamadoda no-15% wabesifazane. Ukungezwani kweminyaka kungacatshangelwa.
Ukufaneleka kwe-Aerobic
Ukuzivocavoca kwe-Aerobic noma ye-cardiorespiratory yisilinganiso somthamo wakho wokuthutha nokusebenzisa i-oxygen ngesikhathi sokuvivinya umzimba. I-VO2max yisilinganiso sakho esiphezulu. Ungathola lokhu kuvivinywa ku-treadmill ngenqubo ethile, okudinga i-mask oksijini.
I-50 ilungele amadoda emashumini angu-30, njengama-40 kwabesifazane ema-30s (ml / kg / min oksijeni). Ungabona amazinga ahlukahlukene kuwo wonke amazinga namathebula wezinga lokufaneleka.
Ngaphandle kwalokho, uma ungagijima ngamamayela emaminithini angu-8 (5 min / km) emadodeni nokunye okunye kwabesifazane, unesimo esihle se-aerobic. Lokhu kuzokwehla uma ukhula iminyaka engaphezu kwengu-40.
Amandla we-Deadlift
Lokhu kuyinkimbinkimbi encane ngoba ukuqeqeshwa ekuphakameni kungakusiza ukwandisa isisindo sakhuphuke kakhulu, kanti ubudala nobukhulu bomzimba kuthinta amazinga. Noma kunjalo, uma ungumuntu wesilisa oneminyaka ephakathi ubudala futhi uphakamisa amapremu angu-114, nowesifazane oneminyaka ephakathi futhi ungaphakamisa amapremu angu-68 wenza kahle.
The Plank
Ngeplanki , ulinganisela ubuso phansi ezandleni zakho nezinzwane, umzimba umiswe phansi. Gcoba izibeletho futhi uma ungabamba imizuzu engaphezu kwengu-2 wenza kahle kakhulu, futhi imizuzu engaphezu kwemi-3 iphakeme.
I-Press Press
Umshini wokucindezela phezulu udinga ukuba ushayele ama-barbell noma ama-dumbbell ngaphezu kwe-headhead ngezingalo eziqondile. Indoda eneminyaka ephakathi nendawo yenza kahle ngokucindezela amakhilogremu angu-60, futhi owesifazane oneminyaka efanayo, amakhilogremu angu-30. Ukuqeqeshwa kwesisindo kungathuthukisa lezi zinombolo.
Sihlalo weSihlalo
Ungasebenzisa lokhu ukuhlola amandla omlenze jikelele nokukhuthazela nganoma yisiphi isikhathi. Hlala esihlalweni ngokumelene nodonga noma uqiniseke ngandlela-thile. Beka izandla zakho ezinqulwini. Sukuma uphinde uhlale phansi ngokunyakaza okulodwa uphinde uphinde uze ungakwazi ukukwenza. Amazinga ahlukahluka kwabesilisa nabesifazane ngobudala, kepha abangaphezu kuka-30 kumadoda nabangaphezu kuka-25 kubesifazane kuhle.
Ukujima
Okokugcina, amaphuzu aqhathaniswayo, okuyiwona amandla okuvivinya ingalo namaphutha kanye nezibeletho.
Yamukela isikhundla se-pushup ochwepheshe, emhlabathini ubheke phansi, izandla nezinzwane ezisekela umzimba wakho ngezandla eziqondile endaweni yokuqala. Nciphise umzimba wakho kuze kube yilapho izingqimba zakho zihamba kahle. Umgomo omuhle yi-pushups angu-30 kumadoda nabangu-25 kulabo besifazane abaneminyaka engama-30.