Ukuqeqesha Amandla Nokusetshenziswa Kwesisindo Ukuqeda Ukusebenza

Isisindo sokuqeqesha ukuqeqesha

Ukuqeqeshwa kwesisindo kungenza okuningi umzimba wakho. Ingaqinisa imisipha, amathambo, nezicubu ezihlangene. Kungathuthukisa ibhalansi yakho, ukuqina, nokubambisana futhi kungakusiza ushise amakholori amaningi kulo lonke usuku.

Enye yezinto ezinhle kakhulu mayelana nokuqeqeshwa kwesisindo ukuthi kunezindlela eziningi kakhulu zokusetha uhlelo. Noma ubani angathola okuthile okuzosebenza ngezinga lakhe lokuzivocavoca, imigomo, isabelomali, kanye nezinkinga zesikhathi.

Ngezansi ezinye zezindlela ezivame kakhulu ukusetha uhlelo lwakho oluphelele lokuqeqeshwa kwesisindo.

Ingqikithi Yokuqeqesha Isisindo Somzimba

Ukuqeqesha umzimba wonke yiyona ndlela abaningi bethu abaqala ngayo uma siqala. Empeleni, kungenye yezindlela ezinhle kakhulu zokuqala ngoba ufuna ukwakha isisekelo esiqinile ukusekela intuthuko yakho. Kufana nokwakha indlu; udinga isisekelo kuqala ngaphambi kokuthi ungeze ukugxila, izindonga, uphahla, njll.

• Sebenzisa Umzimba Wakho Ophezulu Ngomsebenzi Omfushane Nokwenzayo

• Hlola ama-squats ayisishiyagalombili asebenzayo ukuze usebenze isiqu sakho, ama-Hips kanye namathanga

Ngaphandle kwalokho, yonke into izokwehla.

Izinzuzo

• Okukhulu kubaqalayo . Ukwazi ukukhomba wonke amaqembu omzimba wakho ngama-exercises aphumelelayo, asebenzayo, evumela umzimba wakho wonke ukuba ukhule unamandla futhi ulungele ngaphandle kokwenza okuningi kakhulu maduzane.
• Ukuphumelela . Ukusebenza komzimba wonke kubandakanya ukuqeqeshwa okuyisishiyagalolunye kuya kweyisishiyagalolunye, okwenza kube yindlela enhle yokusebenza yonke into ngendlela engekho ngaphezu kokukhokha intela ngayinye yeqembu lesisiphahla. Yindlela ephelele yokuqina ngaphandle kokuyiqeda.
• Ukulinganisela . Usebenza konke ekusebenzeni okulodwa, ngakho-ke wonke amaqembu omzimba athola izinga elifanayo lokunaka, akunike umzimba olinganiselayo ozogcina ulungele ukuningi.

• Ukuguquguquka okuningi . Udinga nje ukwenza ukusebenza komzimba okuphelele izikhathi ezimbili kuya kwesithathu ngesonto, ngakho-ke uma ungaphuthelwa ukuqeqeshwa, ungakwenzela njalo kamuva ngesonto.

I-Cons

• Ukuqhubeka okulinganiselwe . Ukuqala amandla ngamandla omzimba wonke kunzima, kodwa kunzima ukuqhubeka uma umzimba wakho uguqule kulokho okwenzayo. Ukwengeza umzimba omningi kusho ukusebenza okude nokubuyiswa okunciphisa njengoba uphuma amandla.
• Kungenzeka kube kakhulu kakhulu . Kuye ngokuthi uhlela kanjani isimiso sakho, ukusebenza umzimba wakho izikhathi eziningana ngesonto kungakushiya uhudula noma ubangele ukudlula noma ukushisa.
• Kungabangela ukulimala ngokweqile . Ngenxa yokuthi usebenza imisipha yakho kanzima futhi kaningi, lokho kungaholela ekulimaweni okungaphezu kokusebenzisa umzimba uma unganiki umzimba wakho isikhathi sokuphumula noma ushintshe izivivinyo zakho.

Isibonelo Sokusebenza Komzimba Wonke

• Umqali Ophelele Amandla Omzimba Wonke
• Isimaphakathi Sonke Amandla Omzimba
• Ingqikithi Yomzimba Yomzimba Omkhulu
• Ingqikithi yokuQinisa kokuQinisekisa komzimba wonke

Ukuphikisa ukusebenza kwamaBhunu

Awudingi izisindo ukuze uthole ukuqeqeshwa okuhle.

Ukumelana namaqembu kunika uhlobo oluhlukile lokuzivocavoca, okubandakanya imisipha eminingi yokuzinza ukulawula ukungezwani kwebhande ukuze kusetshenziswe umsebenzi ngamunye. Kuhle ukufaka izivivinyo ze-band kwezinye izisindo zamahhala ezihambayo ukunikeza imisipha yakho into ehlukile ukuphendula.

Izinzuzo

• Okulula. Amabhande alula kakhulu futhi amancane, ungawafaka kalula ku-suitcase ukuze uhambe noma uwafake ngaphansi kombhede uma ungenalo isikhala esiningi sokufunda.
• Akubizi . Amabhange avame ukubiza phakathi kuka- $ 10 no-$ 30, kuye ngokuthi bangaki abatholayo kanye nomkhiqizo, okwenza kube kuhle ngokuzivocavoca ngesabelomali. https: // www. .com / ukuzivocavoca-on-a-budget-1231127
• Iyasebenza futhi iyahambisana . Ungasebenzisa amaqembu ukuze usebenze umzimba wakho wonke ngezindlela ezahlukene zokuzivocavoca.

I-Cons

• Angakhululekile . Uma ungasetshenziswanga ukusebenzisa ama-band, uhlobo lokumelana nokuhlukumeza kungase kungakhululeki ekuqaleni. Kumelwe wakhe ukukhuthazela namandla okunqoba lokho okungahambi kahle futhi uthole imiphumela.
• Kungaba yinselele ngokuzivocavoca okusha . Kufanele ube nefomu ephelele ukuze ugcine amabhande ahamba ngendlela efanele futhi ugweme ukukopela, okungaba nzima kubaqalayo.

• Ukudideka . Ngamaqembu, awukwazi ngempela ukuthi uphakamisa kangakanani, okwenza kube nzima ukwazi ukuthi uyaqhubeka yini.

Ukusebenza kwamaBhunu Wokuphikiswa Kwemifanekiso

• Isamba Sonke Isikhathi Sokumelana Nomzimba
• Ukumelana nokusebenza kwe-Band
• Umqali Wokuqala Wokuqhutshwa Kwebhande Lomzimba Wonke
• Ukuqeqeshwa Okuphezulu Kwamalungu Omzimba

Ukusebenza komzimba wesisindo

Ukusebenzisa izisindo kubalulekile ekuthuthukiseni ekuqeqesheni isisindo, kodwa ukusebenza komzimba kunamagugu abo.

Uma usanda kuqalisa, umzimba wakho ungase ube yinselele oyidingayo, futhi kunezindlela zokwenza umsebenzi wesisindo somzimba ukhulu kakhulu. Ukwenza i- compound, umzimba wonke umzimba uyindlela eyodwa yokuthola okuningi ekuqeqesheni kwakho kwesisindo somzimba.

Izinzuzo

• Okulula. Ngaphandle kwemishini, ukusebenza kwakho kube lula futhi kulula ukulandela. Akukho ukushintshwa okulukhuni kuya kwezisindo noma imishini ehlukene, ngakho-ke ungenza konke endaweni eyodwa.
• Eziphansi . Ukusebenza kwesisindo somzimba ngokusobala kulondoloza imali ngoba awudingi imishini.
• Kuhle kubaqalayo nabahambi. Uma uzihlela kahle, ungathola ukuqeqeshwa okuhle ekamelweni lakho lehhotela kanye nabaqalekisi bangathola ukuthi azikho izinsimbi ezisiza ukuba zilulame ekuqeqeshweni kwamandla ngaphandle kokuzinqoba.

• Ukuqina Okuthuthukisiwe Nokukhuthazela Ukuzivocavoca Ukwenza Nge-Kettlebell

• Zama lezi zinyathelo ngezinyawo izikwele ukuze usebenze izibhamu zakho, u-Hips, nezinhla

I-Cons

• Kunzima ukuqhubeka. Umzimba ukhula ngamandla ngokuwuphazamisa okungaphezu kwalokho ongakwenza. Ngesinye isikhathi, ungase uthole ukuthi ukusebenza kwakho kwesisindo somzimba akusebenzi njengakujwayele futhi kulula ukushaya epulazini .
• Kunzima ukwengeza amandla . Izisindo zengeza ngokuzenzekelayo amandla okuzivocavoca, kodwa uma usebenzisa umzimba wakho kunzima ukwandisa amandla okusebenza kwakho ngokuhamba kwesikhathi.
• Kuncishisiwe . Ukusebenza kwesisindo somzimba kunganciphisa. Ungenza izivivinyo eziningi kangaka ngesisindo sakho somzimba ngaphambi kokuba uphelelwe imibono.

Ukusebenza kwesisindo somzimba wesampula

• Imizuzu eyi-10 yeMzimba yomzimba Isisindo Sokujikeleza
• Uhlelo lwe- No-Weight Workout Program
• Akukho Umsebenzi Wokuhamba Wokusebenza

Ukusebenza Okuyisisekelo

Ukusebenza ingqikithi yakho kungenye yezinto ezibaluleke kakhulu ongayenza emzimbeni wakho. Ingqikithi yakho ibandakanyeka kukho konke ukunyakaza okukodwa okwenza usuku ngalunye. Ukweqa, ukuma, ukuhamba, ukuhlezi konke kuhilela umgogodla wakho, ngakho-ke akusikho isisindo sokusebenza okuyisisekelo sakho.

Okuwukuphela kwezinto ukuthi ukusebenza kombono wakho akusho ukuthi kuholele ekutheni i- flat . Uthola i-abs flat ngokulahlekelwa ngamafutha omzimba jikelele futhi, noma kunjalo, kuphela uma usebenza kanzima futhi unayo i-genetics.

Yenza umgomo wakho kabili ngesithathu ngesonto ukuze uthole imiphumela emihle futhi uzizwe ukhululekile ukufaka izinyathelo eziyisisekelo ku-cardio yakho noma eminye imisebenzi yokusebenza ngamandla.

Ukusebenza Okuyisisekelo Okuyisisekelo

• I-Abs neCore Workout
• I-Advanced Ab Exercises
• I-Abs yokuqala ne-Emuva
• I-Abs Abs Workout
• Ukuzivocavoca okuyiBhola
• Qinisekisa futhi Qinisa
• I-Dynamic Abs
• Ayikho i-Crunch Abs ne-Back Workout
• I-postpartum Abs ne-Core Workout
• Ukuma ukusebenza kwe-Ab
• I-Strong Abs - Iyathuthukisa futhi iphumelela nge-Abs yakho
• Ukusebenza Okuyinhloko Okuphelele

Ukuqeqeshwa Kwesekethe

Ukuzivocavoca kwesifundazwe kuyindlela enhle kakhulu yokuqeqesha umzimba wakho ngendlela ejabulisayo, esheshayo, ephumelelayo. Ngokuqeqeshwa kwesifunda uhamba kusukela kokuzivocavoca kuya kwesinye ngaphandle kokuphumula phakathi, kukunika ukuqeqeshwa okukhulu okugcina izinga lokushaya kwenhliziyo liphakeme futhi amakholori ashisa.

Ungenza ama-circuits wamandla ahlanzekile noma, njengokunye kokusebenza okuzansi, ungahlanganisa i-cardio namandla kumsebenzi ofanayo, ukuze uthole okuningi kwenziwe ngesikhathi esingaphansi.

Izinzuzo

• Ukuphumelela. Lokhu kusebenza kuhamba ngokushesha, ngakho usebenza kanzima esikhathini esifushane. Lokhu kuhle kulabo abanesimiso esimatasa.
• Jabulela. Ngenxa yokuthi wenza izinhlobo ezihlukahlukene zokuzivocavoca, lezi zisebenzi zivame ukuzijabulisa ngaphezu kokuqeqesha okuvamile, okuqhubekayo.
• Ukuphumelela. Ngenxa yokuthi usebenza ngamandla kakhulu, ushisa amakholori amaningi futhi uthola emva kokushisa okukhulu, okusho ukuthi ushise amakholori amaningi emva kokuzivocavoca kwakho.

I-Cons

• Kungaba nzima kubaqalayo. Umsebenzi wokuqeqesha wesifunda ungaba lukhulu, ngakho-ke Oqalayo angathola ukuthi awatholakali kakhulu ekuqaleni.
• Kungadala ekuqhutshweni ngokweqile. Ukuqeqeshwa okuningi kwesifunda, ikakhulukazi ukuqeqeshwa kwesifunda esiphakeme kakhulu , kungaholela ekulimaleni kokuqapha noma ngisho nokuqeqesha .

Ukusebenza kokuqeqesha kwesifundazwe

• Umsebenzi Wokuqeqesha - I-Cardio Namandla
• I-Timesaver Ukujikeleza Okujikelezayo - I-Cardio Namandla
• Ihora elilodwa lokubulala iCardio and Strength Circuit
• Amandla Namandla Ukuhamba Isifunda
• Amandla okushisa amafutha kanye neCardio Circuit
• I-Calle Yonke Yomzimba-Isifunda Esivuthayo
• Ukuqhuma komjikelezo womzimba ophansi
• I-Upper Body Cardio Blast
• I-Cardio Strength Circuit Challenge
• Ukuzivocavoca kwe-Gym Circuit Workout

Ukuhlukanisa ukuqeqeshwa kwesisindo

Izindlela zokuhlukanisa zithandwa kakhulu ekuqeqesheni amandla ngoba zinikeza ingxube encane kakhulu ebhodini lakho. Esikhundleni sokuba unamathele ngokuzivocavoca okukodwa noma amabili ngomzimba wezinsizwa, ungenza izivivinyo eziningi futhi, ngaleyo ndlela, wengeze ngokwengeziwe ukuqeqeshwa kwakho futhi usebenzise imisipha yakho ngezindlela ezihlukahlukene.

Umehluko omkhulu phakathi kwalolu hlobo lokuqeqesha kanye nezinhlelo zomzimba eziphelele, okokuqala, inani lokulayisha ngokweqile oyifaka emisipha yakho, okwesibili, isikhathi sokuthi uqeqeshe.

Izinzuzo

• Isebenza kahle isikhathi . Ukwehlisela ukusebenza kwakho kusho ukuthi usebenza amaqembu omzimba amancane ngesikhathi esifanayo, okungaholela ekusebenzeni okufishane. Lokhu kusebenza okufishane kusho ukuthi uzokwazi ukuzihlanganisa nokusebenza kwe- cardio , ngakho-ke ulondoloza isikhathi ngenkathi ufaneleka kuzo zonke izinto ozisebenzayo.
• Ukuphumelela . Ngenxa yokuthi uhlukanisa ukusebenza kwakho, ungachitha isikhathi esiningi kumisipha osebenzayo. Lokhu kusho ukuthi ungakwazi ukwengeza umzimba omusha futhi ukwandise amandla okusebenza kwakho, okuyilokho okuholela emiphumeleni emihle.
• Ukuhluka okuningi . Kunezindlela eziningi zokuhlukanisa ukusebenza kwakho, unezindlela ezingapheli zokushintsha ukusebenza kwakho futhi ugcine kokubili ingqondo nomzimba wakho unentshisekelo kulokho okwenzayo.
• Ungaphakamisa izisindo ezinzima kakhulu . Kulula kakhulu ukuphakamisa ubunzima uma wazi ukuthi unemisebenzi embalwa okufanele uyenze, into enzima ukuyenza uma usebenza wonke umzimba wakho. Ukusebenzisa izisindo ezinzima kukuvumela ukwakha izicubu ezinomzimba ezisondayo futhi, ngenxa yalokho, uphakamise umzimba wakho.

I-Cons

• Izinsuku eziningi zokusebenza . Uma uhlukanisa ukusebenza, lokho kusho ukuthi usebenza izinsuku eziningi-okungukuthi, uma ufuna ukukhomba wonke amaqembu omzimba wakho okungenani izikhathi ezimbili kuya kathathu ngesonto, okunconywayo. Lokhu kungase kube inkinga kumuntu esimisweni esimatasa.
• Ayikho igumbi elikhulu lokuphutha. Ngezinsuku zokuhlukaniswa, ukulahlekelwa ukuqeqeshwa kusho ukuthi ulahlekile okungenani amaqembu ama-muscle owodwa noma amaningi, angakushiyi indawo enkulu yokushintsha izinguquko.

Indlela Yokuhlukanisa Ukusebenza Kwakho

Umzimba Ophezulu / Umzimba Ophansi

Kulo hlobo lokuhlukaniswa, ungenza umzimba ophakeme ngelinye ilanga nomzimba ophansi ngosuku olulandelayo. Ngalolu hlobo lokuhlukanisa, ungaqeqesha izinsuku ezine ngesonto bese ushaya yonke imisipha yakho kabili.

Isampula yokuPhuthuka komzimba esezansi / esezansi

Usuku 1 : Umzimba Ophezulu
Usuku 2 : Umzimba Ophansi
Usuku lwesithathu: Ukuphumula
Usuku 4 : Umzimba Ophezulu
Usuku 5 : Umzimba Ophansi

Ngalolu hlobo lwesimiso, unamabala amaningi wokufaka ngaphakathi kwe-cardio noma ngezikhwepha zakho noma ngosuku olufanayo, kodwa ngesikhathi esithile.

Ukusebenza komzimba okuphezulu nokuphansi

Ukusebenza komzimba ophezulu

• Ukuqeqeshwa KwamaPiramidi Ephezulu
• I-Body Body Superset Workout
• Ukuqeqeshwa komzimba okuqala kokuqala
• I-Quick Fix Body Body / Ukunyakaza Kwamakhemikhali
• Inselele Yokukhuthazela Emzimbeni Ophezulu
• Ukusebenza komzimba ophezulu we-Tripper Set
• Uhlezi Ukusebenza Komzimba Okuphezulu

Ukusebenza komzimba okuphansi

• Umzimba Osemncane Oqalayo
• Ukuqeqeshwa kwePiramidi Yomzimba Ephansi
• Ukuqhuma komjikelezo womzimba ophansi
• Ukunciphisa umzimba okuphansi
• Ama-Body Lower Opposing Muscle Groups
• Ukuqeqeshwa komzimba okuphansi okusheshayo
• Amandla Emzimbeni Aphansi, Ukuzinza, Nokuziphendulela

Ukusebenza okwehlukanisa izinsuku ezingu-3

Ngalolu hlobo lokuhlukanisa, ungangena emsebenzini othile onzima eqenjini ngalinye lemisipha ngoba manje ugoqa phansi futhi unikeza iqembu ngalinye lemisipha isikhathi esiningi namandla. Enye indlela yokwakha ukuhlukaniswa kwezinsuku ezintathu ukudiliza usuku ngalunye ngokuncoma amaqembu omzimba njengale:

Isifuba / Amahlombe / Triceps, Emuva / Biceps, Legs / Core

Kulokhu, zonke izivivinyo ezithinteka esifubeni , emahlombe nase- triceps ziqhubekela phambili ukunyakaza, ngakho-ke ukusebenza ngalezi zinhlangano zama-muscle ndawonye kukuvumela ukuba usebenzise imisipha yokuzijabulisa ngesikhathi esifanayo.

Ngokufanayo, ukuzivocavoca kwe- back and biceps kuvamise ukudonsa, okusho ukuthi i-biceps ihileleke kakhulu ekuzivocavoca okuningi. Futhi, ukwazi ukusebenzisana namaqembu ezinhlanhla ngesikhathi esifanayo.

Khona-ke unomzimba wakho ophansi nokuqeqeshwa okuyisisekelo , yikuphi i-pair kahle ngokubambisana ngoba ingqikithi yakho ibambe iqhaza ngokugcwele kuzo zonke izivivinyo zomzimba ezansi. Akudingeki ukuthi usebenze umgogodla ngemilenze, kodwa ukubeka lezi zinto kusho ukuthi ungagxila kakhulu emzimbeni ophansi, oyedwa wezinsizwa ezinzima kakhulu zokuqeqesha.

Into ephathelene nalolu hlobo lokuqeqesha yukuthi uqeqesha isisindo ngasinye samasuli kanye, ngakho-ke udinga ngempela ukuhamba ukuze uqinisekise ukuthi ukhulula imisipha yakho. Nasi isimiso sesampula:

Isibonelo Sokusebenza Kwezinsuku ezintathu zokuhlukaniswa

Usuku Loku-1 : I- Chest, Ama-Shoulders, ne-Triceps
Usuku 2 : Ukuphumula
Usuku lwesithathu : Umzimba Ophansi kanye Nesiko
Usuku 4 : Ukuphumula
Usuku lwesi-5 : Emuva naku-Biceps
Uma usebenza kanzima ngokwanele, kusho ukuthi uphakamisa phakathi kuka-8 kuya ku-12 ubuyela futhi uzoqeda ukukhathala, usebenza imisipha yakho kanye kanye ngesonto kahle. Uvame kangakanani ukuqeqesha imisipha yakho kuncike ekusebenzeni kwakho kanzima futhi, nakanjani, isimiso sakho.

Ukuphikisa amaqembu ama-Muscle

Enye indlela yokuhlukanisa ukusebenza kwakho ukuhlukanisa phakathi kwamaqembu omzimba aphikisayo. Lolu hlobo lokuqeqesha luphelele kumuntu ohlelweni olumatasa ofuna ukugcina isikhathi ngoba ungakwazi ukuqeda isikhathi sokuphumula phakathi kwamaqoqo.

Ngesikhathi usebenza iqembu elilodwa lezinsimba, imisipha ehlukile iphumula, ngakho-ke lokhu kungashesha kakhulu, kusebenze kahle.

Isibonelo sokuphikisa amaqembu ama-muscle Ukusebenza

Usuku Loku-1 : Isikhotho Ne- Emuva
Usuku 2 : Ukuphumula
Usuku lwesithathu : Izembatho nama- Efa
Usuku 4 : Ukuphumula
Usuku lwesi-5 : I- Biceps ne-Triceps

Kunezindlela eziningi zokwehlukanisa ukusebenza kwakho, njengokuqeqesha iqembu elilodwa lezinsizwa ngosuku, kodwa lokho kuvame ukuqala ukungena endimeni yokuqeqesha umzimba ngokuqeqeshwa okukhulu kakhulu kanye nemigomo ethile yokuthola imisipha emikhulu futhi, mhlawumbe, ukuqeqeshwa kwemincintiswano yomzimba. Futhi khumbula ukuthi ungashintsha indlela oqeqesha ngayo amasonto ambalwa noma ngisho nesonto lonke.

Zama ukuzihlanganisa ukuze uzame izindlela ezahlukene zokuqeqesha futhi ushaya imisipha yakho ngendlela ehlukile njalo. Yileyo ndlela owenza ngayo intuthuko, uthuthuke, futhi usebenze emzimbeni ophilile, onempilo.

> Umthombo:

> Bryant CX, i-DJ Green. Umhlahlandlela we-ACE Personal Trainer: Imithombo Ephelele Yabaqeqeshi Bokufaneleka . I-San Diego, CA: Umkhandlu waseMelika Wokuzivocavoca; 2003.