Sebenzisa Umzimba Wakho Ukuze Uthole Futhi Uqinise Amandla
Izitho zomzimba zomzimba ziyizivivinyo ezisebenzisa isisindo somzimba wakho esikhundleni semishini efana namagundane noma imishini yokuzivocavoca. Ukusebenzisa i-bodyweight kwakungenye yezinhlobo zangempela zokuqeqesha amandla. Ukuqeqeshwa kwe-Bodyweight kulula ukufunda, ukusebenza kahle, futhi kungenziwa kakhulu kunoma yikuphi; ekhaya, emsebenzini noma ngenkathi uhamba-kufana nesimo sokuvivinya umzimba.
Nakuba ungathola izinto ezithinta umzimba uma kuziwa ekuzivocavoca umzimba, lezi zivivinyo ezi-10 ezilandelayo zomzimba ziyizindlela ezinhle zokusebenzela wonke amaqembu amakhulu ama-muscle.
Abaningi, njenge-squat, yizivivinyo eziyinkimbinkimbi ezisebenza ezingxenyeni eziningi zezinsimba.
Yiziphi Bodyweight Exercises?
Kungase kubonakale kuyabonakala kubaqeqeshi abaqeqeshiwe noma abagijimi abaqeqeshiwe, kodwa izinhlobo eziningi zokumelana nokuzivocavoca okuhlobene nazo ngezikhathi ezithile zisebenzisa isisindo somzimba womuntu siqu. Izinhlelo ezifana ne-yoga, i-Pilates, i- calisthenics ne-plyometrics konke ukusebenzisa umzimba we-bodyweight ukuze kukhuliswe amandla, ubuhlungu, ukuguquguquka nokuqina kumanqanaba athile. Kulo mongo lapha, ukuzivocavoca umzimba kusebenzisa amandla okubonakalayo kanye nokuqeqeshwa kokumelana nokumelana okugxilwe ngokucophelela, ukuzibandakanya nokusebenza kwe-isometric ukufeza izinhloso zamandla nokuqina.
Ukuzivocavoca okulandelayo okungu-10 kuyakha uhlelo lomsebenzi wokuzivocavoca umzimba. Okunye ukuhlukahluka okuningi nokuguqulwa nakho kungenzeka.
1. I-Push-Up
I- push-up iyinhlangano yokuzivocavoca umzimba ejwayelekile, futhi ibonisa ngokucacile isimiso sokuqeqesha umzimba.
Ngenkathi ubhekene phansi bese uphakanyiswa ngezandla nezinzwane, phonsa umzimba ukuya phezulu.
Enye "up-and-down" yinto eyodwa yokuphindaphinda-up. Ungahambi ngokushesha noma uhambe kancane kakhulu. Gcina ikhanda nentamo ifinyeleleke. Yenza okuningi ongakwenza ngomzuzu owodwa; phomula, bese uzama futhi. Vula amadolo akho emhlabathini uma uthola umsebenzi obunzima uma uqala ukuqala.
2. I-Squat
I-squat ngaphandle kwezinsimbi ingase ibonakale ilula, kodwa uma usukuma uze ujikeleze i-rep-rep mark it iqala ukuthatha umthamo emadolweni, emilenzeni engenhla, nase-butt uze udale isimo. I-squat iqala imilenze nemisipha yomzimba futhi, ngokuhamba kwesikhathi, ingaqinisa amalunga emadolo. Kodwa-ke, qaphela lo msebenzi uma unokulimala kwamadolo okhona noma uzizwa ubuhlungu emadolweni kunoma yisiphi isigaba ngesikhathi sokuqeqesha.
3. I-Lunge
I- lunge iyisisindo somzimba esiyisisekelo. Ukwenziwe ngamasethi ayisishiyagalombili noma ngaphezulu (umlenze ngamunye), amaphaphu anika amandla, ibhalansi , nokuqeqeshwa kwezimo. Izinketho zibandakanya izikhundla ezihlukahlukene zezingalo zomngcele - ezinhlangothini, ngokuqondile phambili, eziphakanyisiwe ngakwesinye, ziwela esifubeni noma ziqonde phezulu. Isibonelo, izingalo eziphakanyisiwe ezinhlangothini zinikeza ukulinganisela okungcono nokuzinza kunezingalo eziwela esifubeni.
Okunye okukhethwa kukho okuthuthukisiwe kufaka hlangana i-backward lunge kanye ne-45 degree degree angle angle.
Buka Kufakiwe 4 The Crunch
I-crunches yindlela yokuzivocavoca ethandwayo yokuqinisa imisipha yomzimba. Kunezinhlobo eziningi ezihlukahlukene ze-crunches ezikhona.
Ezinye zezinhlobo ezinhle ze-crunches zifaka:
- Ukwehla okujwayelekile, lapho amahlombe aphakanyiswa phansi ngenkathi uthola isivumelwano se-abs.
- I-crunch back, lapho imilenze namadolo kuphakanyiswa phansi ngenkathi uthola isivumelwano se-abs.
- I-combo crunch, okuyinto inhlanganisela kokubili okungenhla.
- Ukukhuphuka kwebhayisikili, okuhlanganisa konke okungenhla futhi uhamba ngemilenze yakho emoyeni.
5. I-Dip
Ama-dips akwenziwa ngesihlalo noma ebhentshini. Uyaphakamisa uphuma esihlalweni enezingalo ngemuva kanye nemilenze phambili. Ungasebenzisa futhi umshini okhethekile ejimini elenza kube lula. Lawa abizwa ngokuthi "ama-dips asiziwe."
Ukuze ubhekwe ngamabhentshi, ungaqala ngemilenze ugobile cishe ngamaphesenti angaba ngu-90 nezinyawo zakho ngaphezulu noma phansi phansi phansi. Khona-ke, yiphakamise njengoba uthola amandla kuze kube yilapho usu "dlidliza" ezithende zakho ngezinyawo zakho ezelulelwe phambili.
6. I-Pull-Up ne-Chin-Up
Lezi zivivinyo ziyashintsha ukunyakaza okulodwa lapho uzithinta khona phansi ukuze ubuso bakho bube ngaphezu kwezinga eliphezulu nebhasi eliphezulu.
Ukuzikhukhumeza kanye nezinhlayiya kuyimithi enzima yabaningi. Nakuba ukudonsa noma ama-chin-ups izibonelo ezinhle zokuzivocavoca umzimba, kungenzeka ukuthi awukwazi ukuthola ibha yokudonsa ekhaya. Ama-gyms amaningi ane-bar yokudonsa, futhi ungakwazi ukulungisa ekhaya ngegoli noma ibha elisho ezinye izinto. Vele uqiniseke ukuthi liqinile futhi livikelekile.
7. I-Wall Squat
Hamba odongeni bese uguqa ngamadolo ngenkathi usekela emuva ngodonga. Bamba isikhundla ngamathanga akho ngokufana phansi phansi imizuzwana engu-10, bese ubuyela esimweni sokuma.
8. I-Wall Push
Hlala ubheke udonga oluqinile, uphakamise izingalo zakho uphinde ucindezele kanzima odongeni imizuzwana engu-10. Khumula futhi uphinde izikhathi ezintathu. Lokhu kuyisenzo "se-isometric".
9. Ibhuloho
Ukuvivinya ibhuloho kunakho emhlane wakho futhi uphakamisa imilenze ngenkathi ugcina ibhalansi ngezikhali phansi phansi.
USihlalo u-Stand
Hlala esihlalweni esiboshwe odongeni. Hlala futhi ume izikhathi ezingu-10 bese uphumula. Yenza amasethi amathathu.
Lezi zivivinyo eziyishumi zomzimba zizokwakha amandla omuhle ohlelweni lokuzivocavoca. Ungenza iningi labo cishe nganoma isiphi isikhathi nanoma iyiphi indawo, futhi imishini eyengeziwe ayidingekile. Ukuze uthole ukufaneleka okuphelele, engeza ukuhamba okugijima noma okusheshayo, noma ngisho nokuqeqeshwa kwesikhashana .