Thola Fit for Sports Water
Imidlalo yemigodi, njengokugwedla, ukuhamba ngomkhumbi kanye ne-kayaking, idinga izinga eliphakeme lobuchwepheshe, ikhono eliphezulu , namandla angaphakathi , kanye nokukhuthazela kuye ngokuthi ibanga lomncintiswano noma ukuncintisana.
Ekugcineni, ukuqeqeshwa emanzini kuyadingeka ekufundeni izinto eziyisisekelo nokuthuthukisa. Uma isisindo esithile sekhono nokuqina sekufinyelelekile, ukuqeqesha isisindo e-gym noma kwenye indawo kungasiza ekusizeni ukuthuthukisa ukusebenza jikelele.
Ngokwemvelo, kungadingeka ukuthi ufake imimoya ye-aerobic ngaphandle kwamanzi.
Isexwayiso sokulimala
Izimbangi zemikhumbi ziyakwazi ukubhekana nokulimala futhi ukulimala emuva ngenxa yokuphindaphindiwe futhi ngokuvamile kuvamile ukuhamba okudinga ukuhamba. Ukuqeqeshwa kwesisindo somzimba ongaphezulu kungaba usizo, kodwa kufanele uqaphele ukuthi ungabi nkulu noma uqale ukulimala ngokweqile kulezi zifunda zomzimba. Ngesikhathi esifanayo, ukuqeqeshwa kwamandla ngokuhlakanipha kungasiza ekuvikeleni ukulimala okunjalo. Kuyindaba yokuhlelwa kahle. Kunoma yisiphi isibonakaliso sobuhlungu ekuhlanganyeleni, ngezikhathi ezithile noma emva kokuzivocavoca, njengemishini yokucindezela, ukudonsa noma imigqa, cima lokho kuvivinya umzimba futhi uxhumane namandla kanye nomqeqeshi wokumisa isimo, noma ochwepheshe wezakhi noma udokotela, kuye ngobukhulu.
Mayelana noHlelo lokuHlola nokuKwaZulu
Izinhlelo ezinhle kakhulu zihlale ziqondene nomzimba womuntu siqu wamanje, imigomo, nokufinyelela ezinsizeni kanye nabaqeqeshi. Umqeqeshi womuntu siqu noma umqeqeshi angakwazi ukunikeza njalo uhlelo oluthile oluthize futhi oluhlosiwe.
Ngaphezu kwalokho, ukuqeqeshwa kwezehlakalo ezincane zamandla nezamandla kuzohluka ngokwemvelo ngemicimbi yokukhuthazela.
Uma usuqala ukuqeqeshwa isisindo, shayela phezulu ezimisweni kanye nemikhuba enezinsiza zokuqala .
Njalo ufudumale futhi uphole phansi ngaphambi nangemva kweseshini yokuqeqesha. Ukuvunyelwa kwezokwelapha ekuzivocavocavoca kuyisibonelo esihle ekuqaleni kwenkathi.
Uhlelo loMandla noHulumeni
Ukuqala uzokwakha amandla nobuhlungu. Ukugcizelela ukuphakamisa izisindo ezinzima ngokulinganisela ukuze kuqeqeshwe isimiso sezinzwa ngokubambisana nezinsimbisi ze- muscle ukuhambisa imithwalo emikhulu. I-hypertrophy, eyakha isayizi yemisipha, akusho ukuthi amandla, nakuba kulesi sigaba sesisekelo esinye isakhiwo somzimba sizokusiza kahle ekuthuthukiseni amandla.
Amandla azoba isisekelo sesigaba esilandelayo, okuyinto ukuthuthukiswa kwamandla. Amandla yikhono lokuhambisa imithwalo esindayo kunazo zonke ngesikhathi esifushane. Amandla ngokuyinhloko umkhiqizo wamandla nesivinini. Ukuze ugijime, kungase kusho ukuqala okungcono noma ngaphezulu okwenza kahle nge-sprint emgqeni wokugcina. Phakathi nenkathi yokuncintisana, ukukhanya kulayishe kancane futhi kwenziwe ngokushesha ukuphakamisa amandla ukugcizelela ukuthuthukiswa kwamandla.
Isikhathi sonyaka: Unyaka wonke
Ubude besikhathi: amaviki angu-12, aphule amasonto amabili, uqhubeke nemithwalo elula futhi ukwenziwa ngokushesha ngesikhathi sonyaka wokuncintisana.
Izinsuku ngeviki: 2-3, okungenani usuku olulodwa phakathi kwamaseshini
Ibuyela emuva: 8-10
Isetha: 2-4
Phela phakathi kokusetha: 1-2 imizuzu
Ukuzivocavoca
Ngezansi uhlu lwezixhumanisi kuya ezivivinini ezihlukahlukene zokuqeqeshwa kwesisindo eziwusizo zemidlalo yamanzi:
- I-Barbell squat
- I-Cable push pull
- I-deadlift yaseRomania
- Uhlezi umugqa wekhebula
- I-Dumbbell ibiceps curl arm
- Umgca we-Dumbbell obheke phezulu
- I-Dumbbell iqoqa ukunwetshwa noma ukuchithwa kwemishini
- Ikhefu lezinkuni zokhuni
- I-pulldown yaseLat
- Qala kabusha
Ikhomba Okuphawulayo
- Lungisa isisindo ukuze ukuphindaphinda okumbalwa kokugcina kukhishwe intela kodwa kungabangeli ukuthi "uhluleke" ngokuphelele.
- Nakuba umzimba ophezulu - izingalo, emuva, namahlombe - yilapho isenzo siboniswa emidlalo yezemidlalo, uketshezi olwedlule lwezintambo, i-gluteals (butt), nemilenze engenhla kanye nezibeletho zibaluleke kakhulu ekusebenziseni kwamandla . Ama-squats nama-deadlifts akha amandla namandla kule ndawo.
- Ungasebenzi ukuhluleka emzimbeni womzimba onjenge-press dumbbell, izinkuni kanye ne-lat pulldown, futhi unesimo esihle. Gcina izibikezelo ezindizeni eziqondile nezikhali ezingenhla ezingakhulumi ngokweqile ngaphansi kwe-parallel ngaphansi kokunyakaza. Kubalulekile ukuvikela ukuhlanganyelwa kwegazi lapho kuqeqeshwa khona imidlalo lapho ihlombe lithola khona "umsebenzi wokuzivocavoca" othize - kulokhu emanzini.
- Uma ungeke ukwazi ukuphumula kusukela ngeseshini ngolunye usuku lokuphumula olulodwa phakathi, hlela kabusha lolu hlelo ukuya emihlanganweni emibili ngesonto ngalinye kunezintathu.
- Ungase ube nesifo ngemuva kwalesi senzakalo. Ubuhlungu be-muscle noma ukubambezeleka ukuqala ubuhlungu besisindo (DOMS) buvamile; ubuhlungu obuhlangene abukho. Qinisekisa ukuqapha ingalo yakho nokuphendula kwehlombe. Phindela emuva lapho ubuhlungu obuhlangene noma ukunganakwa buzwa.