Ucishe uzwe leli gama, 'ukuqeqeshwa kwamandla okusebenza' nokucabanga - Ngempela? Ukuphakamisa isisindo isixuku sezikhathi kungase kube ukusebenza kanjani? Akufani nokuchitha usuku lwakho ukwenza izinto ezifana nezandiso ze-triceps noma izinkinobho zesifuba . Uma wenza kanjalo, cishe uzoba imodeli yokufaneleka noma into.
Mhlawumbe asizenzi lezi zivivinyo zangempela nsuku zonke, kodwa sisebenzisa lezo zinhlanzi usuku lonke futhi yilapho kuqeqeshwa khona amandla okusebenza: Ukuqeqesha imizimba yethu ukuze senze kangcono izinhlobo zokunyakaza esizisebenzisa ekuphileni kwansuku zonke.
Isikhathi esichitha ukuthuthukisa amandla ashukumisayo, ukuguquguquka kwemvelo, kanye nobuciko obunamandla, kuthatha imisebenzi yakho yansuku zonke, okwenza ukuphila kube lula.
Okuthi umzimba wakho wenzani usuku lonke
Imizimba yethu ihamba ngezinhlobo ezihlukahlukene nsuku zonke:
- Ukuphakamisa : ibhasikidi yokuhlanza, izikhwama zokudla, izingane, njll.
- Ukufika nokudonsa : Ukuvula isiqandisisi noma isomiso, ukubeka izitsha noma ukukhipha izinto phezulu
- Amandla : Ukuma esihlalweni, ukukhuphuka izitebhisi noma ukuhamba phezulu entabeni
- Ukulinganisela : Ukuhamba , ukubamba izikhwama eziningi zokudla ngenkathi uhamba ngokucophelela ngezinyathelo noma uthwele umntwana ngenkathi ukhuluma efonini nokupheka ukudla
- Ukuhlanganiswa okungenhla
Ukuzivocavoca okusebenzayo
Ukuze uthole ngcono kulezinyathelo zokuhamba kwansuku zonke, ukuqeqeshwa kwamandla kuyadingeka futhi kunezindlela ezine zokusebenza ezizokusiza ukuthi uthole okuningi emzimbeni wakho. Ukwenza lezi zikhathi eziningana ngeviki kuzokusiza ukuba wenze okuningi ngomzamo ongaphansi nokuzethemba okukhulu.
Ungabenza noma kuphi, nganoma yisiphi isikhathi:
- I-Push-ups : Qala ngamadayidi-push ups uphinde uthuthuke ekubeka izandla zakho counter counterkhitshini. Ungenza 5-6 ngenkathi ulinde i-microwave ukuqedela. Lokhu kuqinisa isifuba sakho, izingalo, u-abs, nangemuva.
- Izigqoko namaphaphu : Okufinyelela kakhulu, ukuphakamisa nokuguqula ukunyakaza kuhilela isici sokuqhaqha noma ukuphuza. Khumbula ukuxosha ukuphuma kwakho futhi ungavumeli amadolo akho aqhube phambili phambili kunezinzwane zakho. Uzoqinisa amadolo akho, ama-quads, nezinkalo.
- I-Bag Yokudla Iphakamisa : Njalo lapho uya ezitolo uthembisa izingalo zakho ngokuphakamisa isikhwama izikhathi eziyisithupha ngaphambili, ngakwesokunxele nangemuva. Ungenza futhi i- curl ye-bicep eguquliwe. Mane ukhumbule ukugcina amahlombe akho abuyele futhi angaqineli ngenkathi esebenza izingalo zakho.
- Phakamisa : Thatha isikhwama sokudla esisindayo noma isitsha sokuhlanza ngokufaka izinyawo zakho ububanzi bezintambo ngaphandle, uhlakaze phansi, ubambe futhi uphakamise imilenze yakho. Beka phansi bese ukwenza futhi. Uma amadolo akho ahlukumezekile, sebenzisa ukuphakamisa esihlalweni uze ube namandla.
Imishini Engcono kakhulu yokuthola okuningi ukusebenza
Usuvele unemishini engcono kakhulu ukuze wenze ukusebenza kwakho kusebenze ngokwengeziwe - Umzimba wakho. Kodwa kukhona amanye amathuluzi ongawasebenzisa ukuze inselele umzimba wakho ngokumelene nokuningi:
- Ama-Dumbbells : Qala ngamakhilogremu angu-3-4 futhi uqhubekele ku-8-10
- Isisindo somzimba : Okuhlanganiswe nezintambo zokuqhafaza noma ukuqeqesha amabhola, isisindo somzimba ngokuvamile siyinselele yedwa, ikakhulukazi ngamaphaphu kanye namaphutha-ups
- Amanqamu Wokumelana Namalokhi : Phendula imizimba emshinini wekhebula ku-gym
- Amabhola Wokuzivocavoca : Indlela ejabulisayo yokuhlanganisa umsebenzi wokulinganisela nezinye izivivinyo
- I-Medicine Balls : Kuhle kakhulu ekuhambeni kwe-combo okubandakanya amahlombe
Njengoba nje abagijimi beqeqesha imidlalo yabo ethize, sinemisebenzi ethile yendlu noma imisebenzi yokuzilibazisa yokuqeqesha.
Yenza ukubala kwakho ukubala; yenza kube ukusebenza.