Izivivinyo eziyinkimbinkimbi zibandakanya amaqembu angaphezu kweyodwa kanye nama-muscle ngesikhathi esisodwa, uma kuqhathaniswa nokuvivinya ukuzihlukanisa okusebenza kuphela esiswini / okuhlangene ngesikhathi esisodwa.
Isibonelo, ukuphakanyiswa komlenze kuhilela ukuhambisa ukuhlanganiswa kwe-hip futhi kugxile ekwakheni ithanga langaphandle / glut. Uma ungashintsha lokho kwisinyathelo eseceleni ne- squat , uzobe usasebenza ngethanga langaphandle, kodwa manje usenezele amajoyina amaningi-amaqabunga, amadolo, amaqaqa kanye nezimbambo nemisipha eminingi-ama-quads, ama-hamstrings, amathole , i-biceps, nezibikezelo.
Ama-curls e -biceps enye inhlangano yokuzihlukanisa, okubandakanya umhlanganiso we-elbow kanye nemisipha ye-biceps. Kodwa, kuthiwani uma ubungangezela i-squat?
Akukhona nje ukuthi usebenza izingalo, kodwa uqondisa imisipha emikhulu yomzimba ophansi ngesikhathi esifanayo. Lokhu kwenza futhi ukunyakaza kube nzima nakakhulu futhi kuphakamise isilinganiso senhliziyo, kufakazela isici se- cardio ekuhambeni kokuqeqeshwa kwamandla wendabuko.
Konke lokhu kuhumusha ekushiseni ama-khalori amaningi kunokwakho ngokwenza isethi yamakhekhelo bendabuko bendabuko.
Kungani Izingxube Zomshini?
Ukunyakaza okuhlanganisiwe kubalulekile kunoma yisiphi isimiso sokuzivocavoca ngezizathu ezihlukahlukene.
- Ziyasebenza - Uma ucabanga ngalokho okwenzayo ngomzimba wakho ngosuku olunikeziwe-ukhetha ibhasikidi yokuhlanza, ubeke okuthile eshalofini eliphakeme, uthwale isikhwama ngenkathi udonsa i-suitcase bese uvula umnyango-konke lokhu kuhamba kuhilela amalunga amaningi, imisipha, nezindiza zokuhamba. Izivivinyo zokusebenzisa umzimba ziqinisa umzimba wakho ngendlela osebenza ngayo empilweni yangempela.
- Bashisa amakholori amaningi - Kunezici eziningi zomzimba, imisipha, namajoyina abandakanyekayo emisebenzini yezinhlanganisela ezihumusha ukwenza umthamo omkhulu womsebenzi ngesikhathi esilinganayo. Ivolumu eyengeziwe isho ukushisa ama-khalori amaningi kunokuba ungayisebenzisa ngezinye izindlela zokuzihlukanisa zendabuko. Futhi, ungakhohlwa, ukwengeza umzimba wokuzivocavoca okuningi kungakusiza ugweme noma okungenani ulawule amapularethi okulahlekelwa isisindo , ugoqa umzimba wakho ngendlela efanele ukuphambana nalezi zinhlamvu eziphikisanayo. Lokho akusho ukuthi ukuzibandakanya kokuzihlukanisa kubi, nje ukuthi akudingeki ukuba wenze ingxenye enkulu yokuzivocavoca kwakho uma umgomo wakho ukulahlekelwa ngamafutha omzimba.
- Bangezela ngamandla ekusebenzeni kwakho - Uma ufuna ukunciphisa isisindo futhi ushintshe umzimba wakho, kufanele uyinselele njalo. Izivivinyo eziyinkimbinkimbi, ngaleyo ncazelo ngenhla, zikhulu kakhulu ngenxa yokuthi kufanele uqoqe amaqembu amaningi omzimba ukuze wenze izivivinyo ngefomu elihle.
- Benza ukusebenza kwakho kuphumelele ngokwengeziwe - Sonke sinesikhathi esilinganiselwe sokuzivocavoca, kodwa ungathola okuningi ngesikhathi osenazo ngokusebenzisa ukuvivinya umzimba okuningi okunzima. Londoloza isikhathi esengeziwe ngokuhlanganisa kokubili umzimba ophezulu nangaphansi ekusebenzeni okufanayo.
- Benza umqondo - Iningi lethu laqala ukuphakamisa izisindo ngokusebenzisa imithetho eqoqwe kumzimba womzimba noma ezinye izisindo zokuqeqeshwa. Kubo, kubalulekile ukuthi usebenze amaqembu omzimba ngamunye ukuze uthole ubuningi obukhulu. Konke thina? Ukusebenzisa ukuhamba komzimba okuphelele kubaluleke nakakhulu ukulahlekelwa isisindo, ukushintsha imizimba yethu nokuthola isimo.