Thola Leyo Gym Session Okokuqala
Mhlawumbe unqume ukulahlekelwa isisindo ngokunikeza ukuqeqeshwa isisindo uma uzama ukuzethemba. Nazi ezinye iziphakamiso zokukholisa ukuthi akuyona into enkulu, futhi noma ubani angathola ukhululekile ngezemidlalo noma imvelo yezemidlalo ngaphakathi kokuvakashelwa okumbalwa.
Noma kunjalo, ukuya ejimini okokuqala kungaba yinselele. Kungaba inselele ikakhulukazi uma ungakaze uthinteke noma uthinteke kakhulu, futhi imvelo ayingajwayele.
Okokuqala, ngizokukhuthaza ukuba ufunde ezihlokweni zokuqala ngokuqeqeshwa kwesisindo . Lokhu kuzokusiza ukucacisa amagama asetshenziswayo kanye nemigomo eyisisekelo ngisho noma ungazikhumbuli ngokushesha.
Khetha i-Gym
Khetha ukuvocavoca okulula futhi ufanelana nesipiliyoni sakho kanye nezidingo zakho. Okokuqala, ngincoma inhloso yokuzivocavoca jikelele ngenani lezinsizakalo. Ukuthola imvume yezokwelapha ukuqeqesha kusuka kudokotela wakho njalo umqondo omuhle. Nazi ezinye izinto ozothola ngokujwayelekile ekuzivocavoca umzimba wokuzivocavoca:
- Imishini yamashini - imishini yekhebula ne-pulley enezindo ezilula kalula.
- Igumbi lesisindo noma indawo lapho ungaqeqesha ngezindleko zamahhala, njengezimbongolo kanye nama-barbells.
- Imishini ye-Aerobic nemoto ye-cardio - ama-rollreader, amabhayisikili amisiwe, abaqeqeshi nabaqeqeshi abahamba phambili.
- Ukuzivocavoca phansi, noma, eklasini yokujikeleza lapho ungenza khona ukuvivinya umzimba nge- aerobic nomfundisi.
- Isikhathi samahhala. Cela iseshini samahhala nokuvakasha kwezikhungo ngenkathi uvumela abasebenzi bezemidlalo ukuba bazi ukuthi ubhalisele ubulungu endaweni efanele yokuzivocavoca.
- Zama ukukhetha ukuqeqeshwa komzimba, ubuchwepheshe bokuzivocavoca noma ukuvocavoca kwe-Olympic. Uhlobo lwabo lwezinsiza ngokuvamile alulungele abaqalayo.
Ukuzivocavoca engikuthandayo kwakuvulekile kakhulu echibini ngezinga elihlukile. Kwakungeyona into enhle kakhulu, kodwa yenzelwe kahle futhi ifakwe kahle, futhi yayinesikhala esiningi somuntu siqu ngezikhathi ezimatasa, okwakungeziwe kumbono.
Isifundo Sokuqala Sokuqeqeshwa Kwesisindo Sodwa Kuphela
Ake sicabange ukuthi ubhalisele ubulungu futhi uvele uhamba emnyango weseshini yokuqala yokuqeqesha isisindo ngaphansi kwesiqondiso sakho. Nakhu engikuncoma ukuthi ukwenze kuleso sikhathi sokuqala.
- Ukufudumala ngokuphansi ukulinganisela okungenani ngamaminithi angu-15 ku-rollreader, umjikelezo omile noma umqeqeshi owela. Cela umsizi wezemidlalo ukuthi akubonise ukulungiswa. Kufanele uphefumule kancane futhi kufanele ukwazi ukuxoxa kahle - ngamanye amagama, ukuzama ukulinganisela.
- Engeza amanye amaminithi amahlanu wokukhanya okulula. Okufanelekile, uzobe uphuthuma kancane.
- Kule nkathi, ngeke usebenze ngezinsimbi "zamahhala" ngaphandle uma usujwayele le mishini. Izisindo zamahhala ezinjengama-dumbbells nama-barbells zivame ukuhlala ekamelweni lazo, kodwa hhayi njalo. Uzobona ama- dumbbells kanye nama-barbells, amabhentshi nama-weight frame kanye nama-round weight izitsha kule ndawo. Uzobhekana nale mishini esikhathini esizayo.
- Kulesi sigaba sokuqala, uzosebenzisa kuze kube ku-7 iziteshi zemishini yokuqeqeshwa isisindo esinezilinganiso ezilinganiselwe ezizobe zikhona. Uzokwenza "amanye ama-crunches," angenziwa ngomshini, ibhola lokufaneleka noma umat.
Izisindo zomshini ezingaguquguquki ziyisisekelo esiwusizo ekuqeqesheni isisindo sokuqeqesha isisindo sabaqalayo. Ukukwazi ukusebenzisa imishini yesisindo kuzokunika ukuzethemba emphakathini jikelele wokuzivocavoca. Ungakwazi ukuqhubekela phambili ekuzivocavoca umzimba okunzima kakhulu uma ujwayele ukuzivocavoca, mhlawumbe ngezikhathi ezimbalwa nje. Unganqikazi ukubuza umfundisi ukuthi into ethile isebenza kanjani. Yilokho abakhona lapho, kepha abanye badinga ukukhuleka.
Qiniseka Ngezixhobo
Lesi sigaba sokuqala ukwakha ukujwayela nokududuza nemvelo yokuzivocavoca. Kungcono ukuthi ungadli umfutho wakho ngokweqile nokuzivocavoca ngokweqile.
- Esikhathini sakho sokuqala, ngemva kokufudumala kwakho, zama izenzo zokusebenzisa umshini ezibalwe ngezansi (noma ukhethe ukuzivocavoca okufanayo), uphelele phansi, welula, bese uqedela uphinde uchithe isikhathi esithile uhlola ezinye izakhiwo endaweni yokuzivocavoca, njengephansi igumbi lokuzivocavoca, iziteshi zokulula, indawo yokujikeleza, igumbi lokunye nokunye.
- Thatha isikhathi sakho, uphenye ukuthi imishini ngayinye isebenza kanjani futhi uzizwa kanjani, buza imibuzo yabaqeqeshi, futhi ubukeze egumbini lezintambo zamahhala ukuze uzizwe nge-label kanye nezinqubo eziyisisekelo.
- Udinga ukuqonda ukulungiswa kwemishini yokuphakama kwesihlalo, ubude bomlenze nokuthi ungakhetha kanjani izisindo ezinzima noma ezilula. Sebenzisa isikhathi sokufunda lezi zindlela. Akunzima.
- Iningi lezinyawo liyoba nemishini yemishini esebenza ngokuyisisekelo ngendlela efanayo yokulungiswa nokukhethwa kwesisindo. Ngezinye izikhathi uzohlangana nesiteshi sokusebenza esinendlela ehlukile. Thola ngalokhu ngokucela umfundisi. Izinqubo zokulungisa zivame izikhonkwane, ama-levers, nohlobo lwe-screw kanye nemifino elayishiwe entwasahlobo.
- Ama-treadmills, imijikelezo neminye imishini ye-cardio ngokuvamile inezinkinobho ze-digital press. Futhi, yenza abafundisi bakhokhele inkokhelo yabo ngokubenza bachaze okukhethwa kukho. Ungavumeli ukuba bahambe baze bafike!
- Uma uqonda ukusetha jikelele nokuhamba komshini othize, khetha isisindo esilula ukuze ukwazi ukugxila ekusebenzeni kwemishini kunokuba umzamo wokuhambisa isisindo esinzima. Ungalungisa isisindo phezulu uma ukhululekile ngokusebenza kwemishini.
- Ukufudumala: Sula imizuzu engaba ngu-10, usebenze wonke amaqembu amakhulu ama- muscle . Hlola ekamelweni lokungena, izikhumba, i-sauna kanye nanoma yikuphi okunye okuhlinzekwayo nezikhungo ngaphambi kokuba uhambe.
Hlanganisa
Ngincoma okungenani imisebenzi emibili isonto ngalinye ukuqala. Ngesinye isikhathi, ungase ufise ukuqasha umqeqeshi wakho noma umqeqeshi wokuzivocavoca ukuthi wakhe uhlelo ngqo kuwe. Noma ungavele usebenzise okuhlangenwe nakho kwakho ngokwesekwa lala manothi. Kungenzeka ukuthi, kancane kancane uzobona imiphumela futhi isipiliyoni sokuqeqeshwa kwesisindo sizoba usizo futhi sizuze.