Sifana nathi
Uma singathatha zonke izinto esiziziyo mayelana nokulahlekelwa isisindo, ukuzivocavoca nokudla kanye nokuziphonsa emagameni amane, kuzovela kanje: Yidla kancane, thuthela ngaphezulu, ibinzana esilizwile kaningi, seliba nomusa ongenalutho. Yebo, siyazi ukuthi kuyinkinga yamakhalori ngokumelene nekhalori ngaphandle kodwa, uma uke wawela esikalini ngemuva kokusebenza kanzima ukuze ubone ukuthi awukho ushintsho, uyazi ukuthi kungaphezu kokulawula amakholori.
Ingxenye yalokho ukuthi kunzima ukulahlekelwa isisindo . Kufanele sithole konke okuphelele - amakholori , ama-calories , ukuphathwa kokucindezeleka , ukuphathwa kokulala - ukuthola imiphumela, sonke ngenkathi isebenza ngokumelene nomzimba ofuna ukugcina amafutha angaphezulu nje uma kunendlala ekhoneni.
Ngezinye izikhathi senza kube kubi kakhulu ngezinye zezinto ezingasimungulu esikwenzayo uma sizama ukunciphisa isisindo. Okubaluleke kakhulu, ukuzama ukuphoqa imizimba yethu ngendlela ethile noma ngokuqamba amanga ngokweqile ukuthi singakanani ukudla nokuzivocavoca.
Uma unzima ukulahlekelwa isisindo, ungase uzibekele . Funda kabanzi mayelana nezinto eziyisimungulu esikwenzayo uma sizama ukunciphisa isisindo nokuthi singayeka kanjani ukuzenza.
Ukuzama ukubona ukunciphisa isisu sakho, izintambo, amathanga, njll.
Kwenza umuzwa ophelele, akunjalo? Uma wenza i- crunch , uzizwa esiswini sakho ... ngakho-ke, kufanele ulahlekelwe isisindo kusuka esiswini sakho . Noma wenza umlenze uphakamise futhi uzizwa emthangeni wakho wangaphandle ukuze ulahlekelwe amafutha azungeze amathanga akho, akunjalo?
Ngeshwa, umzimba awusebenzi ngaleyo ndlela. Umzimba usebenza njengendlela yonke, ngakho-ke uma usebenza ingxenye eyodwa, empeleni udweba amandla kuyo yonke into. Kunjenge-air conditioning central ngaphakathi endlini - Ukuvala umnyango ngeke ukupholisa ikamelo elilodwa ... yonke indlu ithola ukwelashwa okufanayo.
Kungase kungabonakali njengento enkulu ukukholelwa ukuthi umzimba owenzayo uzokuthola yini le-abs pack ye-six noma leyo- butt firm , kodwa ukwehluleka ukufeza imigomo yakho njalo kungaba ukuhudula kwangempela kwisisusa sakho.
Kungani kufanele ume
- Ichitha isikhathi - Uma wenza isisindo semithi encane yomzimba owodwa, uchitha isikhathi esiyigugu namandla ongasebenzisa ukuzivocavoca okushisa ama-khalori amaningi. Yilokho okufunayo uma uzama ukulahlekelwa amafutha omzimba , kungakhathaliseki ukuthi uzama ukulahlekelwa yiphi. Esikhundleni sokuba ulale phansi ukuze unyawo lwedlule, zama umzimba wonke osebenza ngamaqembu amaningi ama-muscle - I- squat ene-overhead press kanye nokuphakamisa umlenze , isibonelo, ngeke nje kuphela usebenze ngethanga langaphandle, kuzosebenza konke okuphansi umzimba nomzimba ophezulu kanye. Amaqembu amaningi ama-muscle osebenza ngesikhathi esifanayo, ama-calories amaningi owushisayo. Izivivinyo ezengeziwe.
- Ukwenza ube nomuzwa omubi - Akukukhathazi yini ukwenza lo msebenzi wonke ngomzimba owodwa, kuphela ukubona ukuthi awusebenzi? Uma ulahlekelwa isisindo, akukho isiqinisekiso sokuthi uzolahlekelwa yilapho ufuna khona. Uma wenza intuthuko - Kungakhathaliseki ukuthi ulahlekelwa amasentimitha , uzizwa ungcono noma uqina - yilokho okumele usebenzise khona impumelelo ngoba kungase kube khona ngaphambi kokuba umzimba wakho ujikeleze ekulahlekelweni kwamafutha kulawo maqhinga anenkani, alahlekelwe yiyo abs kanye namathanga.
Ukusebenzisa ifomu elibi ngokuzivocavoca
Sonke sinecala lokusebenzisa ifomu elibi ngezikhathi ezithile, ikakhulukazi ngoba umzimba womuntu unesizotha esihle: Ukuthatha indlela elula, elula kakhulu kusuka ku-A ukuya ku-Z. Uma lokho kusho ukuguqula izisindo ngesikhathi se-biceps curl ukwenza kulula noma ulahle ikhanda lakho ngesikhathi sokubamba ukugwema ubuhlungu, umzimba wakho uzokuzama.
Inkinga ukuthi, ifomu elibi akugcini nje likubeka engozini yokulimala , kuyindlela eqinisekile yokuchitha isikhathi. Njalo uma usebenzisa ifomu elibi, uthatha ukugxila kulokho osebenzayo futhi usebenzisa ezinye imisipha okungenzeka ukuthi ayikho ibhizinisi ehilelekile. Njengomntwana omncane, njalo kufanele uqaphele umzimba wakho ukuze uqiniseke ukuthi wenza lokho okumele ukwenze.
Ungamisa kanjani
- Funda izinto eziyisisekelo mayelana nokuzivocavoca ngalunye - Angikwazi ukukutshela kaningi izikhathi engizibuza iklayenti, "Uzizwaphi?" futhi bangenalo umbono noma bacabanga ukuthi basebenzela imisipha engadingeki ngisho nokubandakanyeka kulo msebenzi. Abaningi babo bebekhuphuka iminyaka futhi ngezinye izikhathi abazi ukuthi yimiphi imisipha okufanele bayenze. Esikhundleni sokungena emsebenzini wakho ngokuzenzekelayo, gxila ekuvivinya umzimba ngamunye futhi ufunde ukuthi iziphi izinhlanzi osebenzayo nokuthi ungayenza kanjani kahle. Ungakwazi ukuhamba ngokuzivocavoca kwezinyathelo zami ngezinyathelo zemisebenzi ehlukahlukene, vakashela isayithi elifana ne-ACE Fitness futhi uhambe ngeLibrari yokuzivocavoca ejulile noma uqashe umqeqeshi futhi uthole eyodwa emfundisweni eyodwa.
- Zibukele esibukweni - Cha, isibuko asikho khona ukuze ubuke kuzo zonke izingxenye zakho ze-jiggly (nakuba kunzima ukungenzi lokho, akunjalo?). Uma kuziwa ekuqeqesheni amandla , isibuko kungumngane wakho. Sebenzisa ukuze ubuke ukuthi umzimba wakho uhamba kanjani ngokuzivocavoca ngalunye. Uzothola ukuthi ukubona umzimba wakho wenza ukuvivinya umzimba kuhluke kakhulu kunokuba nje uzizwe umzimba wakho ukwenze.
- Qaphela ama-Big Five - Ukuzivocavoca engikubonayo ngefomu elibi kakhulu kuvame ukufana:
- Izikwele - Lokhu kuvame ukugoqa ngamadolo phambili nokubeka ukucindezeleka emadolweni esikhundleni sokuthumela iziqhumane.
- Ama-lunges - Lokhu kungabandakanya ukufakwa kwezinyawo ezingalungile , ukuguqa ngamadolo phambili noma ukuguqula amadolo angemuva .
- Ama-Deadlifts - Abantu bavame ukuzungeza emahlombe lapho emuva kufanele kube khona ngqo kulo lonke ukuhamba.
- I-Pushups - Lezi zivivinyo ezinzima, ngakho-ke zivame ukudala umzimba ukuba wenze izinto ezihlukahlukene ukugwema umzamo onjengokuthi: Ukulahla ikhanda , ukugoqa phakathi , ukuvala izigqoko nokugcina umoya wakho.
- Izindleko ze-Dumbbell - Kulo, abantu ngezinye izikhathi bazungeza emuva futhi / noma balethe isisindo esihlokweni. Kumele kube njalo ngaphansi kwe-ribcage ukubandakanya ama-lats ngempela.
Ukukhohlwa ukuthi awuneminyaka engama-20
Lapho ngineminyaka engu-20, ngingazikhandla amahora ... futhi lokho kwakungemva kokuhlala ubusuku bonke ukufunda. Kulungile, ngangivame ukuphuza, kodwa ucabange ukuthi ungakanani amandla okudingayo ukuze usebenze, uye ekilasini futhi usebenze nge-hangover? Lezi zinsuku, ubusuku bobusuku obulandelwa ukuqeqeshwa kwehora amabili kungangifaka esibhedlela, kodwa kukhona leli zwi elincane elivame ukuphuma ngemuva kwengqondo yami lithi, "Khumbula ukuthi ubuyifanele kanjani ngaleso sikhathi?"
Ngikhumbula futhi ukuthi ngangingeyona ibhubhu elikhanyayo ngaleso sikhathi. Ngingahle ngibe nomumo, kodwa angizange ngihlale ngenza okuhle kakhulu emzimbeni wami nokuthi yini okufanele sonke sikhumbule, njengoba kunzima nakakhulu, ukuthi ukusebenza kwethu okuneminyaka engu-20 akusho indawo engama-40- noma-umzimba-oneminyaka engu-50 ubudala. Leli qiniso ngokuvamile alisivimbeli ekuzameni futhi imiphumela ihlanganisa, kodwa ayinqunyelwe ku: Ukulimala , ukukhathazeka okungajwayelekile , isifiso esinamandla sokuyeka futhi, mhlawumbe, ukuvakashela umakhelwane wakho wamazinyo omngane omnandi, amadolo noma udokotela ohlinzayo.
Kunzima ngokwanele ukuthi ugugile, kungani ukwenza kube kubi nakwenza ngokuzikhandla umzimba wakho ongathandanga?
Ungamisa kanjani
- Vumela ukuhamba kwesikhathi esidlule - Asikwazi ukubuyela emuva futhi, kholwa mina, ngizame. Sonke siyakhula, kuyinto nje. Ukukwenza ngomusa kusho ukusamukela ncamashi lapho umzimba wakho ukhona khona manje, hhayi lapho wawuvame khona.
- Yazi umzimba wakho wamanje - Sibheke kakhulu ekulahlekelweni kwesisindo futhi sithola isidumbu sethu esidala, asikachithelanga isikhathi esiningi ukwazi ulwazi olusha. Ngaphambi kokuba uhlakaze umzimba wakho ohlelweni lokuqeqeshwa olungase lungalungile, thola ukuthi uyaphi: Noma yikuphi ukulimala okudinga ukunakekelwa udokotela, ama-aches nezinhlungu okudingeka zibhekiswe kuzo noma noma yikuphi ubuthakathaka obuqaphele maduzane. Hlola ukuthi ungubani - Amandla akho ajwayelekile, ukukhuthazela nokuguquguquka - futhi wakhe uhlelo lwakho kulokho. Uma ungaqiniseki ukuthi uzoqala kuphi, lesi yisikhathi esiphelele sokusebenza nomqeqeshi womuntu siqu .
- Thola imikhawulo yakho emisha - Amakhasimende ami amaningi ahlala esikhathini esedlule, ephupha ngalokho abasebenzisa abakwazi ukukwenza nokuqhathanisa lokho abakwenzayo manje. Kuyinto impi ukuhlala okwamanje sonke, kepha yilokho okumele ukwenze uma ufuna ukushintsha umzimba wakho. Ukhohlwe ukuthi mangaki ama- pushups owawujwayele ukwenza ... bangaki ongayenza manje? Ungenza okwengeziwe ngesikhathi esizayo? Khohlwa mayelana namamayela angu-8 owawujwayele ukugijima futhi ugxile ekuhambeni okwenzayo manje. Ungashesha kangakanani futhi uhambe kangakanani? Ingabe ingaphezu kwesonto eledlule? Uma kunjalo, usuvele uphonsela umkhawulo wakho.
- Gubha lokho ongakwenza - Ngangikwazi ukugijima amahora. Manje, angikwazi ukugijima nhlobo ngenxa yezinkinga zangemuva futhi ezithandayo ngempela. Kodwa lokho okuthandayo kuningi ukucabanga okungalungile ukuthi uhlobo lwesimo sengqondo luveza. Ukusebenza kwami kujabulisa kakhulu uma ngibheka yonke imisebenzi engingayenza ... futhi kukhona okuningi kubo. Kuthiwani ngawe?
Ukukhohlisa ukuthi udla kangakanani
Ngiqamba amanga njalo ngami ngokudla kwami. Akukhona ukuthi ngingumuntu omubi, kungokuthi angithandi ukucabanga ngezinto ezimbi engizenzayo - njengokungathi ngidla i-Hershey's Kiss njalo lapho ngihamba ekhishini, noma ngiphuza ingilazi yewayini uma ngiyazi Angifanele. Eqinisweni, akuyona imbi ukwenza lezizinto ... kodwa kuyaphikisana uma umgomo wami ukulahlekelwa isisindo. Uma ngithokozile ngesinqumo futhi ngizizwa nginakho, asikho isizathu sokuzizwa unecala ngakho noma ulale ngakho.
Inkathazo, lokhu kuyindlela yokuziphatha sonke esihlanganyela kuyo uma kuziwa ekulahlekelweni kwesisindo. Amakhasimende ami avame ukuthi izimpilo zabo ziphilile futhi azikwazi ukuthi kungani zithole amakhilogremu angu-10 ngenyanga edlule. Lokhu kungukuthi, kuze siqale ukubuka imininingwane yezincwadi zabo zokudla bese sithola ukuthi kungenzeka ukuthi bephuza izibuko zewayini njalo ebusuku kunokuba babhale phansi. Ukuthembeka kunzima, kepha ukukhuluphala kunzima kakhulu.
Uma ufuna ukunciphisa isisindo futhi awuthuthuki, imikhuba yakho yokudla ingaba yicala.
Ungamisa kanjani
- Bhala phansi - Indlela kuphela yokukwazi ngempela ukuthi uyadla yini ukubhala phansi. Yebo, ubuhlungu ekuqaleni, kodwa uma uqaphela ukubaluleka kokubona nokuvuma lokho okudlayo, kuthola lula.
- Qiniseka - Ukubhala phansi kusebenza kuphela uma uthembekile ngakho konke okudlayo nokuphuza. Abaningi bamakhasimende ami badlula imininingwane embalwa kumaphephandaba abo okudla ngaphandle kwecala nokuhlazeka. Abaqapheli ukuthi indlela ewukuphela yokushintsha imikhuba emibi ukwazi ukuthi ziyini kuqala.
- Fundisa ngokwakho - Uma iklayenti lami ithi ibolile i-salmon, amazambane abomvu namabhontshisi aluhlaza, okuzwakala sengathi ukudla okunempilo. Kodwa kuthiwani uma ephethe ucezu lwe-salmon ubukhulu bekhanda lakhe? Noma igobe elikhulu le-ukhilimu omuncu nebhotela kumazambane akhe? Kulula ukuqamba amanga kithi uma singenandaba nemininingwane, kodwa yilokho kanye ulwazi esikudingayo uma sifuna ngempela ukunciphisa umzimba. Funda:
Ukukhohlisa mayelana nokusebenza kwakho
Ukuzivocavoca kuyinto enjalo, kodwa akunjalo? Isibonelo, iklayenti lami * uDave usho ukuthi usebenza 'kanzima' emsebenzini wakhe wokuhamba ngebhayisikili nsuku zonke. Ngesikhathi ngabuza ukuthi kunzima kanjani, wathi wayekhuphuka kuze kube ngu-125 beats ngomzuzu.
Lokho kwakungolwazi olusheshayo ukuthi umbono wakhe onzima wawungekho ndawo eduze kweyami . Futhi kwakungekhona ukuthi wayeqamba amanga, ngempela. Inkinga yayinguye, umqeqeshi othile wamnike isibalo senhliziyo esilindelekile eminyakeni eyizigidi edlule, emtshela ukuthi angaphumi ngaphezu kwezingu-125 ngomzuzu. U-Dave akazange acabange ukuthi ukuqeqeshwa komzimba kwakubonakala kulula noma ukuthi wayengaphule ngisho nokuthuthumela. Akuzange kwenzeke kuye ukuthi angashintsha izinto, asebenze kanzima.
Futhi yilokho okwenzeka kithi sonke. Kulula ukudideka mayelana nokuthi kufanele sisebenze kanzima kangakanani futhi kube lula ukudideka ngokuthi zingaki ama-khalori esitshisa ngempela. Sinezibalo zokubala , kodwa, kodwa akuzona njalo ezinembile futhi ikhalori ebala kumishini ye-cardio cishe ihlaziywa njalo . Kulula ukukholelwa ukuthi ushise amakholori angu-500 emaminithini angu-30, uma ushisa ngempela u-300. Imishini yokuqamba amanga.
Ungamisa kanjani
- Hlola ukuthi umzimba udinge kangakanani ukulahlekelwa isisindo sakho : Ukuze irekhodi, iningi lethu ludinga imizuzu engu-200-300 yokuvivinya umzimba ngesonto ngalinye ukuze ulahlekelwe isisindo. Lokho kuhumusha cishe emaminithini angu-30-60 njalo ngosuku lwesonto, kuye ngokuthi uhlobo lomzimba wakho, ukwakheka komzimba , izinga lokuzivocavoca nokunye okunye. Ngiyakuzonda ukukusho, kodwa iningi lethu lizodinga ukuzivocavoca nakakhulu ukulwa nakho konke ukuhlala esikuwenzayo lonke usuku.
- Nquma ukuthi ungakwenza yini ngempela ukuzivocavoca okuningi : Sihlale siqamba amanga kithi ngokwezinga elingakanani esizolisebenzisa ngesonto ngalinye, kodwa sikhohlwe izinto ezibalulekile. Njengokuba sinemisebenzi kanye nabashadile nabantwana nokuthi sikhathele futhi sigxilile futhi asifuni ukulahlekelwa izintandokazi zethu ze-TV .
Siyikhohlwa ukuthi sidinga isikhathi sokujwayela zonke izinguquko ezidingekayo uma siqala uhlelo lokuqeqeshwa. Yonke into iyashintsha uma uqala ukusebenzisa - isimiso sakho, izinto eziza kuqala, ungasho umzimba wakho ngengqondo nomzimba wakho. Bheka ubuqiniso bokuphila kwakho - Amazinga akho wamandla, isimiso, izibopho nokunye - futhi uhlole isikhathi esingakanani ongayisebenzisa ngempela. - Beka umgomo wakho : Uma usuqotho ngokwezinga ongayisebenzisa, faka umgomo wakho kulowo mali . Lokhu kusho ukuthi kufanele ubeke isisindo ohlangothini futhi, mhlawumbe, ugxile emigomweni edinga ukuzivocavoca okuncane njengokuthola impilo noma ukuvimbela ukuzuza kwesisindo . Akukho lutho olungalungile ngokusekela futhi wenze lokho okukwazi khona okwamanje. Ungakwazi ukufaka njalo ukuzivocavoca xaxa uma usulungele.
- Zifundise : Uyazi ukuthi uhlelo oluphelele lubukeka kanjani ? Noma kanjani ukwazi ukuthi kunzima kangakanani ukusebenza ? Uyazi mayelana nokuqeqeshwa kwe- cardio nokuqina nokuthi udinga kangakanani ukulahlekelwa isisindo ? Uma kungenjalo, sebenzisa isikhathi sokuphendula le mibuzo, noma lapha, kwenye indawo kwi-Intanethi noma ngokusebenza nomqeqeshi womuntu siqu . Ukuzwa uqiniseka ngalokho okwenzayo yingxenye ebalulekile yokubonisa usuku ngalunye.
- Izinhlelo ukuze uqalise :