Inselele ngokwakho ngokushintsha izivivinyo zakho
Ingabe ngempela kubi kakhulu ukwenza okufanayo ngaso sonke isikhathi? Uma unomqeqeshi womzimba, kungenzeka ukuthi wakunxusa ukuba ushintshe izinto ukuze ugweme ukukhwabanisa nokuphuza isisindo . Kodwa akusiyo kuphela isizathu sokuqeqesha abaqeqeshi uhlelo olunezinhlobonhlobo zokuzivocavoca, futhi kukusiza ukuba uthuthuke. Ukuze ushintshe umzimba wakho, udinga ukushintsha ukusebenza kwakho.
Ukuthuthukiswa kokuzivocavoca kwakho ukubhekana nokuguquguquka
Imfundiso yokuzivumelanisa nokuzivocavoca ithi ukuphakamisa izisindo ezifanayo zokuzivocavoca okufanayo njalo ngesonto kuzogcina umzimba wakho endaweni efanayo. Ukwenza intuthuko, udinga ukushintsha izinto.
Izindaba ezinhle kulabo abangenangqondo mayelana noshintsho yilokhu ukuqhubeka kungafika ngezindlela ezihlukahlukene. Ungashintsha izinsimbi, ukuphindaphindiwe, amandla, isivinini, ubude, umzimba, nokuningi. Kumele ukhethe ushintsho olulodwa ukwenza umehluko, nakuba okuningi kuvame ukuhamba kangcono.
Okubalulekile ukuthi, uma uthola into ethile, kudingeka wenze okuthile ukuze wenze kube nzima. Enye yezindlela ezilula zokwenza lokho ukuzama ukuhlukahluka kwemishanguzo yendabuko.
Izindlela Zokuthuthukisa Ukuzivocavoca Kwakho
Ezinye izindlela eziyisisekelo zokushintsha okwenzayo yizi:
- Shintsha isikhundla sakho: Funa izindlela ongazishintsha isikhundla sakho ukwenza uhambe kancane. Uma uvame ukwenza ama-squats avamile, zama ukuthatha izinyawo ezinhlangothini futhi izinzwane zivele ku- squat ebanzi ukuze zifake imicu ehlukahlukene yemisipha. Shintsha umshini wakho wesifuba ngokuya. Shintsha isikhundla sakho sekhandla ngesikhathi se-pushups bese uzama inguqulo eguqukile.
- Shintsha uhlobo lokumelana: Uma uvame ukusebenzisa imishini, zama izisindo zamahhala noma imishini yekhebula. Uma njalo wenza izisindo zamahhala, zama ezinye zezivivinyo zakho kumishini. Ukunyakaza kuzokuzwa njalo uma ushintsha ukumelana. Ukuphikiswa kwamaqembu kunika izindlela ezihlukahlukene zokusebenza imisipha yakho. Thatha inkinobho yakho evamile yesifuba bese uyihambisa esimweni sokuma ngomshini we- chest band . Thatha i-dumbbell edidayo bese uyijika ibe indiza ejikelezayo ne-band.
- Hamba emilenzeni / izingalo ezimbili uye emlenzeni / ingalo eyodwa : Enye yezindlela ezithakazelisayo kakhulu zokuguqula ukuzivocavoca ukusebenzisa ingalo eyodwa kuphela noma umlenze owodwa ngesikhathi. Lokhu kwenza cishe noma yimuphi umzimba ophansi uhamba kakhulu. Izikwele ezinomlenze oyedwa zinzima kakhulu kunezikwele ezivamile. Ukufa okukodwa kwemilenze kunselele umlenze wokuma ngendlela entsha. Ngisho nomzimba ophezulu ushukumisela ukuthola inselelo enkulu uma uguqula ingalo eyodwa ngesikhathi esifanayo njengalesi sibhamu esisodwa esihlomile noma le -triceps eyodwa ehlomile .
- Engeza inselelo ye-balance: Okuyinselele nakakhulu kunokuzivocavoca okusebenzisanayo usebenzisa into engazinzile njengebhola, i-foam roller, i- BOSU Balance Trainer , noma i-disc inflatable.
- Yenza izinyathelo ezingaphezulu: Ukwenza izivivinyo ezimbili ngesikhathi esisodwa kungagcina isikhathi bese wengeza ubukhulu obusha ekusebenzeni kwakho. Zama ukwenza i- squat, curl, cindezela ukuze uhlose imilenze, ama-biceps, namahlombe. Zama i-lunge yangemuva ngomugqa ukuze usebenze ngemuva nasemilenzeni. Ukuzivocavoca okunamakhemikhali empeleni kuyindlela yokwenza isimo se- metabolism , okuvumela ukuthi ushise amakholori amaningi futhi uthole isikhathi esiningi ngesikhathi sokuzivocavoca.
Lokho kungumqondo ombalwa nje wokuthi ungashintsha kanjani ukusebenza kwakho kwamandla . Ungaphinda ulandele okunye okuyisisekelo okuqhubekayo kokuzivocavoca ekuthuthukeni komzimba okuphezulu nokusebenza okuphansi komsebenzi wokuqhubeka . Lezi zinhlobo zokusebenza ziqukethe uchungechunge lokuzivocavoca kusukela ekuqaleni kokuya phambili, okukuvumela ukuba ubone izindlela ezilula zokuphikisa umzimba wakho ngaphandle kokuthi ushintshe ngokuphelele ukusebenza kwakho.