I-Advanced Weight Training Fitness Workout

Ulungele ukuqeqeshwa kokuqeqeshwa kwesifunda esiphakeme, okuphakeme kakhulu? Uma ngabe usebenza njalo ngezinsimbi ezinyangeni eziyisithupha noma ngaphezulu ngento efana nohlelo lwe- Basic Strength and Muscle , ungahle ulungele ukufika ezingeni elilandelayo loqeqesho lwakho lokuzivocavoca .

Ngikubiza ngokuthi "I-Circuit Serious" ngoba kuhilela inqwaba yokudonsa insimbi kuhlangene nokunyakaza okusheshayo emkhatsini wokuzivocavoca ukugcina izinga lenhliziyo eliphakanyisiwe, kanye nokusebenza okuphezulu noma okuhamba ngebhayisikili .

Kuyinto enhle yokushisa kulawo mafutha omzimba enenkani .

Qaphela: lokhu kuyisimo sokuphakama okukhulu, ukujikeleza kohlobo lwesifunda futhi kudingeka ube nokufaneleka okufanele ukubhekana nalokhu kuqina. Uma uzizwa ungayisebenzisi kahle, yenza isifunda esisodwa kuphela kunokunciphisa ukuqina komsebenzi - noma ubuyekelele ohlelweni olujulile lohlelo. Ukuhlola njalo kwezokwelapha kuhlale kuzuzisa.

The Exercises

Ukuzivocavoca okuyisikhombisa kuhlanganisiwe futhi zonke iziphakamiso zingasebenzisa ama-dumbbell ukuze ukwazi ukuqhuba umsebenzi ekhaya kanye nokuzivocavoca. I-anaerobic yokugijima / ibhayisikili ingxenye yenziwa kathathu esifundeni ngasinye.

1. Amandla e-Dumbbell ahlanzekile bese ucindezela. Lokhu kuzwakale kuyinkimbinkimbi, futhi kuyisivivinyo esithuthukisiwe , kodwa hhayi okungaphezu kwamandla abantu abaningi abanokuhlangenwe nakho okuncane. Nansi indlela yokwenza ngayo. Thola umqeqeshi wokuzivocavoca ukuthi akuqeqeshe emaqenjini amahle uma kunesidingo.

1. Hamba ngezimbongolo ezilenga ezinhlangothini, izinyawo ze-shoulder-width ngaphandle.

1. Phakamisa phezulu ezinyaweni, ngesikhathi esifanayo uhlasele futhi uphakamise izimbumbulu ngesikhathi uguqa ngamadolo bese uletha lezi zinselele emahlombe.
2. Asikho isidingo sokuthi uqeqe ngokugcwele ngokugcwele ngokugcwele njengoba uzobe uhlanzekile kahle. (Yingakho kuthiwa amandla ahlanzekile.)
3. Gxilisa lezi zingqungquthela phezulu ngenhla ekhona, bese ubuyela endaweni yokuma.

2. Amapulangwe e-Dumbbell arm .

3. Amasekhondi angu-60 okusheshayo - okuhamba ngezinyawo, ibhayisikili, mini trampoline noma umzimba ogcwele ogcwele umzimba. Lesi yisikhathi se-anaerobic eklanyelwe ukwenziwa ngamandla . Kumele kwenziwe ngokuqina okungenani okungu-8 kwayishumi ekulinganisweni kokuzikhandla kwe-1 kuya ku-10. Uma une-oval yangaphakathi noma yangaphandle ongayisebenzisa ungayisebenzisa. Uma kungenjalo, khetha noma umjikelezo wokuhamba ngezinyawo noma umjikelezo wokumisa endaweni yokuzivocavoca noma ekhaya, noma ugijimise lapho ku-mini trampoline yokuvivinya umzimba.

4. Ukuma, i-dumbbell igxile ngaphezulu kwemigqa.

5. I- Dumbbell ephazamisekile yamaphaphu .

6. I- Dumbbell iqoqa izandiso .

7. Imishini ye-Dumbbell chest (enezingqimba noma ezithandwayo). Yenza lokhu kulele ngemuva kwakho, noma uma ufinyelela ebhentshini elungiswayo, ebhentshini elithambekeleyo.

Umsebenzi Wokujikeleza Okujulile

Vumbela kuqala. Yenza imizuzu engu-10 uhamba noma ugijimela esitokisini, noma okulinganayo, kanye nokuzivocavoca okuningi-okucindezelayo, ama-curls, ama-deadlifts, nama-squats-ukulungele amalunga nemisipha.

Khetha isisindo esidinga ukuba usebenze kanzima ekuphindaphindiwe kokugcina komsebenzi ngamunye. Ungakwazi ukufaka esikhundleni se-barbells, lapho kufanele khona uma uthanda.

Hambisa masinyane phakathi kokuzivocavoca kohlelo nokuphumula okuncane.

1. Amandla e-Dumbbell avule ucingo oluhlanzekile. Iqoqo elilodwa lokuphindaphinda okungu-10.

1. Amapulangwe we-Dumbbell arm. Iqoqo elilodwa lokuphindaphinda okungu-12.
2. I-Treadmill isebenza noma enye. Amasekhondi angu-60 aphezulu kakhulu.
3. I-Dumbbell igxile ngaphezulu kwemigqa. Iqoqo elilodwa lama-exercises angu-12.
4. Amapulasitiki aphethwe yi-Dumbbell. Iqoqo elilodwa lokuphindaphinda okungu-12.
5. I-Treadmill isebenza noma enye. Amasekhondi angu-60 aphezulu kakhulu.
6. I-Dumbbell iqoqa izandiso. Iqoqo elilodwa lokuphindaphinda okungu-12.
7. I-Dumbbell chest press (flat or incline). Iqoqo elilodwa lokuphindaphinda okungu-12.
8. I-Treadmill isebenza noma enye. Amasekhondi angu-60 aphezulu kakhulu.
9. Isifunda sigcwele. Phumla imizuzu engu-3. Thatha isikhashana uma ungayithinti kahle umzamo.
10. Zama izifunda ezintathu, noma ezimbili uma ungafanelanga. Isifunda esisodwa kufanele sithathe imizuzu engaba ngu-15 kuya kwezingu-18 kuye ngokuthi ukufinyelela kumishini.

1. Khuphuka phansi bese ulula kancane lapho uqedile ukuqeqeshwa kwakho.
2. I-Refuel engakapheli imizuzu engama-30 nge-snack efaka i-carbohydrate namaprotheni.
3. Ungenzi izikhathi ezingaphezu kuka-3 ngesonto. Ungase wenze ezinye izinhlelo zokusebenza ezincane kakhulu noma i-cardio kulelo sonto.

Thatha ikhefu kulolu hlelo lokuqeqeshwa njalo ngesonto lesine uma uzizwa usebenza ngokweqile. Ungasebenzi uma unesihlungu esibuhlungu noma esingapheliyo: Bheka udokotela. Inhlanhla nayo.