Ujoyine i-gym ? Siyakuhalalisela ngokuthatha isinyathelo sakho sokuqala empilweni enempilo. Ngamanje usuke uye wathatha indawo yeqembu lakho elisha futhi wabona abantu abaningi abakhanyayo, abazama ukuphuma.
Uke wabona amakhulu wemishini kanye nokuphambana, konke okudizayinelwe ukukushaya. Uke wabona ikhalenda yamakilasi amaningi okufaneleka, kungathatha izinyanga ukuzama konke. Ukhokhile imali yakho, uthole i-ID yakho, futhi manje usulungile. Ungase uphinde ujabule, akunjalo?
Uqalaphi?
Kodwa kwenzekani ukuthi okokuqala uhamba ejimini ukuya empilweni yangempela? Ungase uzizwe udidekile futhi ubonakala . Cishe awukhumbuli ukuthi iyiphi yale mishini esebenza futhi, nakakhulu, awukwazi ukuthi uzoqala kuphi .
Qala ngasezinyaweni ezifanele ngalokhu okubukeziwe ezindaweni ezihlukahlukene zokuzivocavoca kwakho, kusuka ku-cardio kuya ekuqeqesheni amandla, ukuze ukwazi ukuthola ukuthi ungaqala kuphi.
Thola I-Orientation Yakho Yelungu Elisha
Ngemuva kokuthi ujoyine i-gym, ungase unikezwe i-orientation ilungu elisha. Ungase ulingeke ukuwuqeda, kodwa unga ... ungafunda ulwazi olubalulekile, noma ngabe ungumqeqeshi wezilwane.
Kulesi sikhundla esihleliwe, umqeqeshi noma isazi somuntu siqu uzokunika uhambo lweklabhu futhi akunike izinto eziyisisekelo zendlela izinto ezisebenza ngayo. Ezinye izinto ezingase zifakwe:
- Ukuhlolwa kwezempilo
- Ukuhlaziywa kwamafutha omzimba
- Imiyalo yokuthi ungasebenzisa kanjani imishini yokuqeqeshwa kwamandla ayisisekelo
- Usizo ekukhetheni umzimba, u-reps futhi ubeka
- Indlela yokusebenzisa imishini ehlukahlukene ye-cardio
- Imininingwane yezinga lenhliziyo nokuqina
- Isiqondiso somsebenzi jikelele
Lezi zifundo azizona izikhathi zokuqeqeshwa komuntu siqu , ngakho ngeke neze uthole ukuqeqeshwa okugcwele okwenzelwe wena. Kodwa, lena yindlela enhle yokufunda izinto eziyisisekelo zendlela izinto ezisebenza ngayo.
Ngokuvamile, amalungu amasha ayedlula ukuhamba noma mhlawumbe asevele azi ukuthi akwenzani noma ngoba afuna ukugwema i-pitch yokuthengisa ukuqeqeshwa komuntu siqu (futhi i-pitch yokuthengisa kungenzeka njalo, ngoba yilapho abaqeqeshi bethola amakhasimende abo).
Kodwa, noma ngabe usuvele uvivinya umzimba, i-orientation izokukhombisa lapho izinto zikhona, ukuthi ungashintsha kanjani imishini futhi izokunika ubuso obujwayele ekuzivocavoca. Kuhle ukuba nomuntu ongaya kuye ukuze uthole usizo uma udinga.
I-Dreaded Cardio Isigaba
Iningi lezinyawo lihlukaniswe ezindaweni ezihlukahlukene nge-cardio ngakolunye uhlangothi nokuqeqeshwa kwamandla komunye. Isigaba se- cardio singase sibonakale njengolwandle olungapheli lwemishini emikhulu evulekayo futhi ehamba ngendlela engajwayelekile.
Nansi into engenza uzizwe ungcono: Imishini eminingi izoba nemilayezo ephrintiwe ku-console ekutshela ukuthi ungaqala kanjani. Ukuze sikusize nakakhulu, okulandelayo ukuphazamiseka kwemishini ejwayelekile kakhulu ye-cardio futhi yiziphi ezinhle kubaqalayo.
I-Treadmill
Lena enye yemishini eyaziwa kakhulu ejimini ngoba ihlaziya imisebenzi yethu iningi lethu elijwayele - ukuhamba nokugijima. Ama-newbies amaningi afana nokuqala nge-scrollreader ngoba kulula ukuyisebenzisa futhi uyajwayele. Ungakwazi ukuhamba noma ukugijima futhi ungahle ulungise isivinini futhi uhambe ngezinhlobonhlobo.
I-Elliptical Trainer
Lona omunye umshini odumile ngoba unikeza umshini wokusebenza ongenamthelela. Isebenza cishe njengebhayisikili, kuphela okuhambayo lapho usukuma. Abanye abaqeqeshi bayoba nezimpande ezikhuphukayo phansi ngenkathi abanye bephethe izikhali. Ungakwazi futhi ukwengeza amandla ngokulungisa ukumelana.
I-Stair Stepper
Lo mshini unzima kakhulu kunabanye, odinga ukulungiswa okungaphezulu kwemilenze nenhliziyo, ngakho-ke kungase kungabi kangcono kubaqalayo. Ngalo mshini, ume emazentengeni bese uphakamisa phezulu bese phansi ngenkathi ubambelele ekuthwaleni.
I-Bike Stationary
Lena enye inketho enkulu yabaqalayo futhi mhlawumbe omunye wemisebenzi elula etholakalayo. Ama-gyms amaningi azohlinzeka nge-recumbent version, ene-back support yangaphezulu, ne-version eqondile, engase ibe namandla kakhulu.
Lokhu akuhlanganisi yonke imishini etholakalayo, ngakho-ke bheka ezinye izinketho. Zama ukukhetha umshini ozwa ukhululekile kakhulu futhi uvumele isikhathi ukufunda ukuthi ungayisebenzisa kanjani kahle. Ngisho nokuhamba esitokisini kuzokuzizwa kungavamile ekuqaleni.
Okuningi
Amashini Wokuqeqesha Amandla
Indawo yokuqeqesha amandla ingase ibe yinkimbinkimbi kakhulu kuyo yonke imishini yokuzivocavoca, egcwele ukungqubuzana okungaqondakali okubonakalayo okuphethe izimbambo kanye nezintambo nezintambo.
Kodwa, into enhle yukuthi ama-gyms amaningi ahlela imishini yabo yokuqeqesha amandla ukukusiza ukuthi uhambe kancane. Isibonelo, ungathola imishini ehlelwe yiqembu lezinsimba; Isifuba, emuva, amahlombe, i-biceps, i-triceps, i-abs kanye nomzimba ophansi.
Mhlawumbe uzobona ukuthi kunezinhlobo ezihlukahlukene zemishini yeqembu ngalinye lomsila - umshini wokunyathelisa okhanda njalo, umshini wokugcoba esifubeni, umkhumbi we-pec. Bonke basebenza esifubeni, kodwa ungakhetha kanjani ukuthi iyiphi oyisebenzisayo?
Noma kufanele usebenzise konke? Ukubheja kwakho okuhle ukukhetha ukuzivocavoca owodwa noma umshini ngeqembu le-muscle. Uma uhamba ngendlela yakho, umqeqeshi cishe uzokubonisa imishini ongayenza ngokuyisebenzisa okuyisisekelo. Kodwa, isibonelo sokuqala kokusebenza kumishini kungenzeka ukuthi:
- I-Press Chest (isifuba)
- I-Lat Pulldown (emuva)
- Press Press (amahlombe)
- I-Biceps Curl (i-biceps)
- I-Triceps Press (i-triceps)
- Umlingo we-Leg (i-quads, glutes kanye ne-hamstrings)
- Ukwandiswa Kwemigqa (ama-quads)
- I-Curl yomlenze (ama-hamstrings)
- Isandiso Sempindiselo (emuva okuphansi)
- Ab Curl (abs)
Uma uqala, ukuqala ngemishini kungakhetha kahle ngoba banikela ngenkathi ufunda ukwenza izivivinyo ngesimo esihle. Zisebenza futhi ngendlela ehleliwe futhi azidingi ukuhlanganiswa okuningi njengezisindo zamahhala. Uma usuqina futhi uqiniseka ngokwengeziwe, uzofuna ukwengeza izinsimbi ezingaphezulu mahhala kumxube ukuze usebenze kwezinye izindawo zomzimba.
Ungafunda kabanzi mayelana nokuthi ungakhetha kanjani ukuzivocavoca ekuqeqesheni isisindo 101 .
Isigaba Sosizi Samahhala
Uma imishini yokuqeqesha amandla ibonakala idideka, ama-racking amakhulu kakhulu, ama-barbells, amapuleti nokunye angase abheke nakakhulu nakakhulu. Isigaba sesisindo samahhala sivame ukuba sesiseduze nemishini futhi ungathola izinto ezihlukahlukene ezithakazelisayo lapha:
- Ama-Dumbbells
- I-Plate ilayishwe ama-barbells
- Ama-barbells esisindo se-Fixed
- Flat and incline amabhentshi
- Imigoqo e-Olimpiki
- Ama-rack weight
- Iziteshi zokunyathelisa iBench
Ngizofaka phakathi ikhebula noma imishini yokuhamba yamahhala kusigaba sesisindo samahhala semidlalo yokuzivocavoca, ngoba nje izintambo azisebenzi endleleni ehleliwe, njengemishini ekhulunywe ngenhla, futhi ifana nokuzivocavoca kwamahhala kusukela kudingeke usebenzise umzimba wakho wokulinganisela nokusekela.
Uma ungajwayele i-dumbbell noma izivivinyo zesisindo samahhala, ungase ufune ukuqasha umqeqeshi ukuthola usizo lomuntu ngamunye. Uzothola nokuzivocavoca kokuzivocavoca okuningiliziwe kokuzivocavoca emisebenzini yamaqembu omzimba ngamunye.
Amakilasi Wokuzihlanganisa Eqembu
Esinye isigaba esingesabisa ilungu elisha lokuzivocavoca yindawo yokuzibandakanya eqenjini. Amakilabhu amaningi ayoba okungenani i-studio eyodwa yamakilasi futhi, ngokuvamile, le studio izoba neminyango yezingilazi namafasitela ukuze wonke umuntu angene ngaphakathi. Lokho kuphela okwanele ukwesabisa abantu abathile, kepha ungagijimi okwamanje.
Uma upheqa emakilasini wakho ukuvivinya umzimba, ungathola okuthile owake wafuna ukuzama ... futhi manje uyithuba lakho.
Amakilasi Ukuzivocavoca Kwakho Kungenzeka Ukunikezwa
- Shintsha ukuvivinya umzimba
- I-kickboxing
- Ukuqeqeshwa kwamandla ebandla
- Amakilasi e-Dancy afana ne-hip-hop noma i-salsa
- Yoga
- Pilates
- Ukukhipha (ngebhayisikili ohlobo olumile)
Iqembu lakho lingase libe namakilasi akhethekile (ukusebenza okuyisisekelo, amakilasi e-BOSU Balance Trainer, ikamu le-boot) futhi bangase babe nezinhlelo zokulahlekelwa isisindo ongabhalisela ngemali ehlukile. Futhi ungakhohlwa, uma iqembu lakho liphethe i-pool, bangase banikeze i-aerobics yamanzi futhi.
Uma Unamahloni, Lezi Zindlela Zingasiza
- Buka itlasi kusuka kude ukuze uzizwe.
- Thola umngane uzame ekilasini nawe.
- Hamba lapho kusasa bese uchitha imizuzu embalwa kumshini we-cardio ukuzola izinzwa zakho.
- Yenza ubungane nomuntu ekilasini . Hamba nomuntu obheka ubungane futhi abuze ukuthi uthathe ikilasi ngaphambili. Uma unayo, vuma ukuthi usemusha futhi ucele imininingwane. Izikhathi eziningi, lowo muntu uzokuthatha ngaphansi kwephiko lakhe futhi ahambe ngezinyathelo eziyisisekelo.
- Khuluma nomfundisi . Yiya ekilasini ekuqaleni bese uzethula kumfundisi. Uzokwazi kahle ukuthi ungakwenza uzizwe ukhululekile kangakanani.
- Khumbuza ukuthi ungashiya njalo uma ungathandi isigaba noma inhlekelele.
Ungesabi ukuzama into entsha. Vele uqiniseke ukuthi ufunda izincazelo zeklasi bese ukhetha ukusebenza okuhambisana nezinga lakho lokuzivocavoca nemigomo.
Isigaba se-Abs ne-Flexibility
Iningi lamakilabhu lizobeka eceleni indawo ongayilula futhi / noma usebenzise i-abs yakho. Lokhu kuvame ukuyingxenye eyintandokazi yokuzivocavoca, kodwa le ndawo ingabonakala ibesabisa kancane zonke izinhlobo zokuphambana. Ungase ubone amashini, ukuvivinya amabhola, abaqeqeshi be-BOSU Balance, ama-resistance bands, ama-disks angatholakali, amabhodi ebhalansi ngisho nama-rollers amakhulu amakhulu.
Ungakhathazeki ... akudingeki ukwazi ukuthi ungasebenzisa kanjani lezo zinto! Kodwa, ufuna ukuqiniseka ukuthi welula emva kokusebenza kwakho ukugcina imisipha yakho ibe yinkinga futhi iguquguquke. Awudingi lutho ngaphandle komuthi walokho. Ngezansi kukhona izibonelo zokusebenza okuguquguqukayo kuwo wonke amazinga okufaneleka:
- Umzimba Ophansi Unqamula
- Ukunciphisa umzimba wonke
- Ukuphumuza Nciphisa Ngebhola Lokuzivocavoca
- Inani eliphelele lokungena ngamabhande wokuphikisa
- Isisindo Sonke Sabantu abadala
Uma unesithakazelo kwezinye izinto zokusebenza futhi usebenza nge-abs yakho, funda nge- ab exercises kanye nokusebenza , ukuthi ungasebenzisa kanjani umqeqeshi wokulinganisa we- BOSU nokuthi ungasebenzisa kanjani i- roller foam .