Ukuthola Fit and Strong Uma Uneminyaka Ngaphezu 50
Nakuba ukuzivocavoca kufanele kube yingxenye yokuphila komuntu wonke kungakhathaliseki ubudala, kudingeka siqiniseke ukuthi izivivinyo esizibandakanyayo zifanelekile eminyakeni yethu kanye nempilo ejwayelekile. Uma yakhelwe ngendlela efanele, uhlelo lokuqeqesha isisindo lwabadala lunganikeza izinzuzo ezithuthukisa izinga lomuntu jikelele lokuphila, kuhlanganise:
- Amandla akhula emzimbeni ophezulu nangaphansi
- Ukuthuthukiswa kwempilo ehlangene, ibhalansi, nokuzinza
- Ukuqiniswa komzimba (okufaka ukubekezelelana kweglucose nokulawula kwe-cholesterol)
- Ukuphathwa kwesisindo
- Ukwandisa amathambo wesisindo
Ngaphambi kokuqala, kuhlale kuwumqondo omuhle ukuba uhlole ukwelashwa noma ubuze udokotela wakho imvume. Lokhu kuyiqiniso ikakhulu uma ungazange usebenzise ngaphambili noma uthathe ikhefu elibanzi emisebenzini yomzimba.
Amalungiselelo Okusebenza kwe-Dumbbells
Uhlelo lwe-dumbbell luyanele (futhi lungabizi ngokwanele) ukwenza ekhaya izinsuku lapho ungeke ukwazi ukukwenza ku-gym. Ezimweni eziningi, ngeke udinga izisindo ezingaphezu kwezingu-3 zokuzivocavoca umzimba.
Ukuqeqeshwa kwesisindo kuhilela uchungechunge lwezivivinyo ezibizwa ngokuthi "ukuphindaphinda" kanye "nokusetha." Ukuphindaphinda kungukuqedwa kokuzivocavoca owodwa, kanti isethi yinye iqembu eliphindaphinda. Ukuqeqeshwa okujwayelekile kuzohlanganisa izigaba ezintathu zokuphindaphinda izikhathi ezingu-12. Phakathi kwamaqoqo, uzophumula imizuzu eyodwa kuya emibili.
Ukuzivocavoca ngalunye, khetha i-dumbbell esindayo ngokwanele yokwenza okuphindaphindiwe okuyisishiyagalolunye kuya kwezingu-12 (reps) ngokunethezeka kodwa hhayi kahle kakhulu . Njengoba usondela ekupheleni kwesethi, imisipha yakho kufanele iqale ukuzwa ukhathele futhi ungase ubalekele kancane.
Ehlangothini le-flip, akufanele ukhethe isisindo esinzima kakhulu.
Ungatshela ukuthi unzima kakhulu uma kufanele uguqe emuva noma uguqe umzimba wakho ukuze uphakamise isisindo. Akuzona nje ukuthi imisipha ehlosiwe iyokwenza umsebenzi omncane, ungaqeda ukuphonsa emuva noma ukulimaza amalunga akho.
Ngaso sonke isikhathi yenza umsebenzi wokulawula ngokugcwele, ungalokothi ugijimele noma uphonsa umzimba wakho ekuhambeni kwawo kokungathathi hlangothi. Uma kukhona okulimazayo , khona-ke yimani futhi nciphise izisindo zakho. Ungalokothi udlule amandla akho ngokomzimba.
Imibukiso ye-Dumbbell enconyiwe
Kukhona izinhlobo ezingapheli zokuzivocavoca ongakhetha kuzo. Uhlelo oluhle lokusekela lungase lubandakanye izivivinyo eziyisishiyagalombili ezilandelayo:
- Impendulo ye-Overhead yamahlombe
- I-curl ye- Arm ye-biceps engaphambili kwengalo
- Isandiso se-Triceps se -triceps ngemuva kwengalo
- I-squat squat yezintambo, izinqulu nezinyawo
- Phuma phambili emathangeni, emaceleni nasezintweni
- Ngaphambi kokuphakamisa amahlombe nemisipha yangemuva
- Imigqa ephindwe emaceleni ngemuva kwamahlombe
- Izikhwama zezibeletho zomzimba
Amathiphu awusizo
Ukuqinisekisa ukuthi uhlelo lwakho lwe-dumbbell luhlelekile futhi luthinta wonke amaqembu omzimba, kufanele uhambisane nemikhombandlela elandelayo:
- Yenza konke ukuqeqeshwa okuyisishiyagalombili okungenani kabili ngesonto. Ukwenza noma yini encane kungase kungabi nzuzo encane. Uzobona imiphumela embalwa futhi ungathandeki ukuqhubeka usebenza.
- Yilungele ukuthola i-sore encane. Uma uqala kuqala, cishe uzozizwa ukhululekile emisipha futhi mhlawumbe ngisho namalungu. Lokhu kuvamile. Iningi lama-aches kufanele lihlehlise phakathi nosuku noma amabili futhi luzoqhubeka luba lula ngeseshini ngasinye esilandelayo.
- Phumla okungenani usuku phakathi kweeseshini . Uma usuqala ukwakha amandla nokuqina, unganda kusukela kwesithathu kuya kwesine ngeseshini ngesonto.
- Zama ukuqeqesha okuhamba phambili. Ungase uphinde wenze uhlelo lwe-dumbbell ngenhlelo yokuhamba ukusiza ukwakha imisipha nempilo yengqondo. Ngisho noma kunjalo, kufanele ube nosuku lokuphumula olulodwa noma ezimbili ngesonto uma uqala kuqala. Ungadluli ngokweqile .
- Nciphisa inani lezinhlayiya kunezinombolo zokuzivocavoca. Uma izinqola ezintathu zezinkulungwane ezingu-12 zikhulu kakhulu ukuqala, zama ukwenza amasethi amabili we-12 kunalokho. Okungafuni ukukwenza ukunciphisa inani lokuzivocavoca kusuka ku-8 kuya kweyisithupha. Qhubeka wenza yonke imithwalo yokuzivocavoca ayisishiyagalombili ngaphandle kokuba kukhona isizathu sokudokotela sokuyeka. Uma ukhona, thola omunye umsebenzi ukuze uyithathe esikhundleni.
- Gqoka izicathulo ezifanele. Lokhu kuyiqiniso ikakhulukazi uma unesifo sezokwelapha esinjengesifo sikashukela, sinezinyawo eziphansi, noma ngaphezulu-ukubiza.
- Qiniseka ukuthi i-hydration efanele. Shintsha noma yikuphi amanzi alahlekile ngokuthuthumela ngamanzi noma isiphuzo sezemidlalo se-electrolytes.
Khumbula ukuphumula kancane kancane emsebenzini. Uma usungile isimiso, yenza umzamo ohlanganyelwe wokwandisa isikhathi nokuqina komsebenzi wakho njengoba uqala ukwakha amandla nokukhuthazela.