Ukusebenza Okuphelele Kwamandla Emzimbeni Kwabadala

Nakuba wonke umuntu angazuza ngokuphakamisa izisindo, abadala asebekhulile bangavuna izinzuzo ezengeziwe , banikeze umzimba onamandla, onempilo. Ukuba nomzimba oqinile kukusiza ukuba ugweme ukulimala, ukuwa, ubuhlungu, nezinye izinkinga ezihlobene nokuguga.

Uzolahlekelwa kancane kancane uma ukhula uma ungenzi lutho lokulondoloza. Uma uqhubeka noma uthola imisipha eminingi, ungase uphile isikhathi eside futhi uzoba nemfanelo engcono yokuphila.

Ukuzivocavoca umzimba umzimba wonke kuyindlela enhle yabantu abadala ukuze baqale ngokuqeqeshwa kwamandla. Ukuzivocavoca kugxila ekwakheni amandla okuqina komzimba ngokugcizelela ekuthuthukiseni ibhalansi , ukuzinza nokuguquguquka.

Ukuqalisa

Isihluthulelo sokuqala ukuqeqeshwa isisindo uma usuqala kuso noma sekuyisikhathi eside ukukhululeka kancane ekuphakameni izinsimbi. Ukuphakamisa izisindo kungabangela ubuhlungu, okuyinto evamile, kodwa akufanele kubangele ubuhlungu obuningi noma ukungakhululeki.

Bona udokotela wakho ngaphambi kokuba uzame lokhu okusemandleni uma unemihelo, ukulimala noma ezinye izimo osebenzelana nazo. Thatha isikhathi sakho ngezinyawo futhi wengeze izinsimbi noma ukumelana lapho uzizwa ukhululekile ngezivivinyo.

Izinto ezidingekayo

Ama- dumbbells ahlukahlukene, ibhola lokuzivocavoca , ibhola lokuphikisa ibhola lomuthi, isihlalo nesinyathelo noma izitebhisi.

Indlela Yokwenza Ukusebenza Okuphelele Kwamandla Emzimbeni

• Qala ngeminithi engu-5 kuya kwezingu-10 efudumeleko ye-cardio ekhanyayo (ukuhamba endaweni, njll).
• Yenza umsebenzi ngamunye njengoba kuboniswe ukusetha oku-1, ungasebenzisi isisindo noma izinsimbi ezilula ukuze ujwayele ukuzivocavoca. Izisindo ziphakanyiswa umsebenzi ngamunye kodwa ziguqulwe ngokwezinga lakho lokuzivocavoca kanye nemigomo. Gxila kwifomu ekuqaleni. Kungcono ukukhanyisa izisindo ekuqaleni.
• Ukuze uthuthuke, engeza isethi isonto ngalinye kuze kube yilapho wenza inani lezingqimba ezintathu zomsebenzi ngamunye ngemizuzwana engu-30 yokuphumula phakathi kwesethi ngayinye.
• Yenza lo msebenzi okuyizinsuku ezimbili noma ezimbili ezingenayo i-nonconsecutive ngesonto, kuthatha okungenani usuku olulodwa lokuphumula phakathi kokusebenza.
• Uma uzizwa unesihlungu kakhulu , zinike izinsuku zokuphumula ezengeziwe uma kudingeka futhi uphinde ugcine ngesikhathi sokusebenza okulandelayo.

Sihlalo we-Squat

I- squat iyinhlangano esenza ngayo yonke imini, ekhuphuka futhi ehla evela ezihlalweni, ngaphakathi nangaphandle kwezimoto zethu nokuningi. Ukwenza lokhu kuhamba ngefomu elihle kuzokusiza ukwakha amandla ezinqulwini, ukugwedla, namathanga.

1. Yima phambi kwesihlalo ezinamaphiko ngokuhlukana kwe-shoulder-width.
2. Bend amadolo. Thumela izintambo emuva futhi izingalo ngqo phambi kwakho ukulinganisela.
3. Hlala yonke indlela futhi, ngokushesha nje lapho uxhumana nesihlalo, hlala emuva.
4. Zama ukuma ngaphandle kokugubha emuva noma usebenzisa ukukhula. Esikhundleni salokho, faka isisindo ezintendeni zakho bese uphonsela phansi ukuze ume.
5. Phinda ukuphindwa okungu-12.

Ukuguqulwa

• Kulula: Ungabeka izandla zakho ezitheni zakho ukuze uthole ukwesekwa noma uhlale eduze kwesitimela uma udinga ukwesekwa okungaphezulu kokuma.
• Kanzima: Bamba izisindo ezandleni zakho ukuze ungeze kakhulu.

I-Knee iphakamisa nge-Ball Med

Lokhu kuhamba kahle ngokusebenza ngokukhuthazela komzimba okuphezulu kanye nokulinganisela nokuzinza.

1. Bamba ibhola elincane noma lemithi (amakhilogremu amabili kuya kwangu-5) ezandleni zombili, ngqo ngqo phezu kwekhanda lakho.
2. Phakamisa ibhande elifanele kuze kube sezingeni lesikhumba ngenkathi uletha izingalo phansi, uthinta isisindo noma ibhola emadolweni.
3. Yehlisa idolo elifanele futhi uthathe ibhola kuze kube yilapho uphakamisa khona.
4. Manje phakamisa ibhande elingakwesokunxele ukuze ufike ezingeni eliphezulu, ulethe ibhola phansi emadolweni.
5. Buyela ekuqaleni futhi uphinde, izinhlangothi ezishintshayo.
6. Qhubeka imizuzwana engu-30 kuya ku-60.

Ukuguqulwa:

• Kunzima: Ungangezelela amandla ngokusheshisa ukunyakaza, ngenkathi usaqhubeka nokulawula isisindo nomzimba wakho. futhi uphakamisa amadolo phezulu ngangokunokwenzeka.
• Kulula: Ungasebenzisa futhi isisindo noma ubambe isisindo esifubeni lapho uphakamisa amadolo.
• Uma unenkinga emuva noma emadolweni, ungase ufune ukugwema ingxenye engaphezulu yomzimba wokuhamba futhi wenze nje ukuphakama kwamadolo.

I-Leg Leg Lifts

Lokhu kuthuthukisa ngcono ibhalansi yakho kanye nokuqinisa imilenze yomabili. Umlenze wokuma kufanele usebenzise imisipha eminingi yokuzinza ukuze umzimba wakho uzinze futhi umlenze wokuphakamisa usisize ukwakhiwa amandla ezinqulwini naseziqhumeni.

Ungasebenzisa ibhande lokumelana emagumbini ukuze uthole amandla amaningi noma ukwenze ngaphandle kokuphikisa.

1. Yima eceleni kwesitulo noma udonga ukuze uthole ukwesekwa futhi ubophe ibhande lokumelana emagumbini akho (ngokuzithandela). Ungasebenzisa futhi izisindo zezinyosi zokukhanya, ama-1 kuya kwangu-5 amakhilogremu.
2. Shift isisindo emlenzeni wesokudla bese uphakamisa umlenze wesobunxele ohlangothini, izinyawo ziguquguqukile nezinkalo, amadolo nezinyawo ekuqondanisweni. Izinzwani kufanele zibheke phambili kwekamelo.
3. Zama ukuphakamisa umlenze ngaphandle kokugxila ku-torso i-torso iqonde njengoba uphakamisa umlenze ngamasentimitha ambalwa emhlabathini.
4. Yehlisa emuva futhi uphinde uphinde uphinde uphinde uphinde uphinde uqhubekele emlenzeni ngamunye.

I-Lat ibamba ngamabhande

Lokhu kuthuthukisa kuqinisa imisipha ye-lat kunhlangothi zonke ngemuva ongayisebenzisa nsuku zonke ukudonsa ukunyakaza njengokuthanda ukuvula iminyango noma ukukhetha izinto.

1. Hamba noma uhlale ubambe iqhaza lokumelana ezandleni zombili phezulu phezulu kwekhanda lakho.
2. Izandla zakho kufanele zibe zikhulu kune-shoulder-width ukuze kube nokuphazamiseka ku-band. Kungase kudingeke ulungise izandla zakho ukuze ushintshe ukungezwani.
3. Qinisekisa ukuthi ubuyela emuva futhi u-abs wakho uhlanganyela.
4. Gcina isandla sesobunxele endaweni futhi uvumelanise imisipha ngakwesokunene sempuphu yakho ukuze udonsele umgodi phansi emgqeni wezintambo.
5. Cindezela isipele bese uphinda ukuphindaphinda okungu-12 ngakwesokudla.
6. Shintsha izinhlangothi bese wenza izintambo ezingu-12 ngakwesokunxele.

Amakhekhe we-Bicep

Lo msebenzi uqinisa ama-biceps akho, imisipha oyisebenzisayo nsuku zonke lapho uphatha izinto, uvula iminyango, noma ukhethe izinto.

1. Hamba ngezinyawo mayelana nobuhle be-hip-ububanzi bese ubamba izingqimba esandleni ngasinye. Phakamisa isisindo: 5 kuya ku-8 amakhilogremu kwabesifazane, amakhilogremu angu-8 kuya kwangu-15 kumadoda. Ngaphandle kwalokho, ungasebenzisa i-kettlebell njengoba kubonisiwe.
2. Njengoba izintende zakho zibheke ngaphandle, zenze isivumelwano se-biceps bese ugoqa isisindo sakho ehlombe lakho. Zama ukuhambisa i-elbow njengoba ugoqa izinsimbi.
3. Nciphisa isisindo emuva, kodwa gcina ukugoba okuncane ehlangothini phansi. Ungagudli isisindo bese ugcina izingxenyana zikhona njengoba ugoqa izinsimbi.
4. Phinda ukuphindwa okungu-12.

Yenza isandiso

I-triceps isebenza kanzima njalo uma wenza noma yiluphi uhlobo lokuqhuma ukunyakaza, ngakho-ke ufuna izinhlangothi zombili zengalo zibe namandla futhi zilinganise.

1. Hlala noma ume bese ubamba ibhola lomuthi noma isisindo ezandleni zombili. Isisindo esiphakanyisiwe: amakhilogremu angu-4 kuya ku-10 kubesifazane, amakhilogremu angu-8 kuya kwangu-15 kumadoda.
2. Thatha isisindo ngqo phezulu, izandla zakho ziqonde ngqo eduze kwezindlebe.
3. Gwema kancane izintambo zakho, uthathe isisindo emuva ngemuva kwekhanda kuze kube yizikhawu zakho ezingama-90 degree degree.
4. Cindezela izingalo ukubuyisela isisindo emuva ukuze uqale ngaphandle kokuvala izingxube.
5. Phinda u-12 ubuyekeze, ugcine umhlane uqondile futhi ungenayo.

Izinyoni zezinyoni

Lokhu kuhamba kuqinisa i-abs kanye ne-back back kanye ne-glutes. Uma amadolo akho ahlukumezekile noma ungakwazi ukuguqa, zama ukuhamba ulele phansi bese uphakamisa isandla nangomlenze ohlukile.

1. Qala ezandleni zakho nasemadolweni ngomhlane wakho iqonde futhi i-abs idonsa kuyo.
2. Phakamisa isandla sokunene kuze kube sezingeni lomzimba futhi, ngesikhathi esifanayo, uphakamise umlenze wesokunxele uphinde uwuqondise kuze kube yilapho uhambisana nesitezi.
3. Bamba imizuzwana embalwa, phansi bese uphinda ngaphesheya, ngalesi sikhathi uphakamisa ingalo yesobunxele nomlenze wesokudla.
4. Qhubeka ukushintshanisa izinhlangothi ze-12 zokubuyela emuva.

Uma uzizwa ukhululekile, qala ngezingalo nemilenze ngokwahlukana uze uzizwe ukhululekile.

Amabhulobho ebhola

Lokhu kuhamba kuhle kumgogodla kanye nokulinganisela nokuzinza.

1. Hlala esihlalweni bese ubeka ibhola phambi kwezinyawo zombili. Lokhu kungaba yiluphi uhlobo lwebhola elincane noma ngisho nencwadi yocingo noma enye into uma ungenayo ibhola.
2. Hlala ngqo bese uzama ukuphumula ngemuva kwesihlalo, ugcine umhlane wakho uqondile futhi i-abs yakho ingenwe.
3. Qala ngezandla zakho ngemuva kwekhanda lakho (ngokuzithandela) uphakamise unyawo lwakho lwesokudla bese uthepha phezulu kwebhola.
4. Buyisela emuva phansi. Shintsha izinhlangothi futhi wenze okufanayo ngonyawo lwakho lwesobunxele, uguqule unyawo ngalunye kuzo zonke iziphindaphindiwe.
5. Phinda imizuzwana engu-30 kuya kwangu-60.

Isinyathelo se-Ups

Lo msebenzi uqinisa imisipha exhasa idolo. Uma unezinkinga zamadolo noma lokhu kukukhathaza, ungase ufune ukweqa lo msebenzi.

1. Ungenza lo msebenzi ku-staircase nge-rails noma ngesiteji uma unayo.
2. Uma usezitebhisi, yimani esiteji esingezansi bese uhamba ngezinyawo zakho zokunene. Letha unyawo lwakho lwesokunxele ufike esiteji eduze kwesokudla sakho bese uphindela phansi phansi (ubambe esitimeleni uma udinga uku).
3. Gcina unyawo lwakho lokunene kwisinyathelo sonke isikhathi lapho uhamba phezulu futhi wehla ngonyawo lwesokunxele.
4. Yenza izinyawo ezingu-12 kuleso sinyathelo bese ushintsha, ugcine unyawo lwakho lwesokunxele esitejeni njengoba uhamba nomlenze wesokudla.
5. Phinda iqoqo le-1 lezintambo ezingu-12 emlenzeni ngamunye.

I-Hamstring Curls

Lokhu kuhamba kusebenza ngemuva kwemilenze, imisipha ebuye isekele ngamadolo. Ungasebenzisa futhi izisindo ze-ankle esikhundleni seqembu lokumelana.

1. Yima phambi kwesihlalo bese ubamba kuso ukuze ulinganisele uma udinga.
2. Vula ibhande lokumelana emagumbini akho (ngokuzikhethela), uligcine ligibele ngaphansi komunyu omile.
3. Bhonya idolo lakho langakwesokudla, ulethe unyawo lwakho phezulu emva kwakho, uhlobo olunjengokuthi ukhahlela i-butt yakho.
4. Gcina ibhande elifanele libhekise phansi futhi ngakwesokudla eceleni kwedolo lakho lesobunxele.
5. Phindela emuva kancane bese uphinda u-12 uphinde uhambe ngomlenze ngamunye.

I-Wall Push Up

I-Pushups isebenza emzimbeni ophezulu futhi le nguqulo ikuvumela ukuthi ulula kancane kancane ube yi-pushups usebenzisa udonga kunokuba uwenze phansi.

1. Hamba izinyawo ezimbalwa ukusuka odongeni noma esiteji esiteji phambili, phambili emuva futhi ungenayo.
2. Beka izandla odongeni ezingeni lesifuba, likhulu kunamahlombe.
3. Donsela phansi ngaphandle, futhi ugcine ngokuqondile, ukugoqa izimbongolo nomzimba ophansi ohlangothini odongeni kuze kube yilapho ama-angles angama-angles angu-90 degree.
4. Phindela emuva ukuqala nokuphinda.
5. Ukude kakhulu nodonga, kunzima kakhulu ukuzivocavoca. Qinisekisa ukuthi awugcini phakathi. Gcina i-abs iphinde iphinde ibuyele emuva.
6. Phinda ukuphindwa okungu-12.

I-Chest Squeeze With Med Ball

Lo msebenzi uqinisa umzimba ophezulu, kuhlanganise nesifuba nezikhali.

1. Hlala esihlalweni, buyela emuva futhi ungene ngemvume.
2. Bamba ibhola lomuthi noma isisindo esifubeni sekhanda. Isisindo esiphakamisiwe: ama-4 kuya ku-6 amakhilogremu.
3. Bamba isisindo ukuze izimbambo zigijime futhi ziphume ezinhlangothini futhi ubeka ngisho ukuphazamiseka ebhola ngezandla zombili, ucindezela esifubeni.
4. Ukubamba lokho kuphazamiseka, phonsa ibhola kancane kancane phambi kwakho esifubeni kuze kube yilapho izimbambo ziqondile.
5. Qhubeka nokugcina ukungezwani kwibhola. Kufanele uzizwe unzima nakakhulu lapho uhamba khona.
6. Bend the elbows bese uphinda ibhola emuva esifubeni.
7. Phinda ukuphindwa okungu-12.

Ukuphakama Kamuva

Lokhu kusebenza kusebenza imisipha yamahlombe owasebenzisa njalo uma uphakamisa okuthile noma ufake okuthile eshalofini.

1. Hamba ngezinyawo u-hip-width ngaphandle bese ubamba izinsimbi ezandleni zombili ezinhlangothini zakho. Isisindo esiphakamisiwe: ama-3 kuya kwangu-8 amakhilogremu kwabesifazane, amakhilogremu angu-5 kuya kwangu-12 kumadoda.
2. Ukugcina ukugoba okuncane emaceleni kanye nezinsipho eziqondile, phakamisa izingalo ezinhlangothini.
3. Yeka ezingeni lehlombe ngezintende zezandla zakho ezibheke phansi.
4. Yehlisa emuva futhi uphinde uphinde uphinde uhambe kabusha.

Uhlezi ukujikeleza

Ukujikeleza okuhleliwe kusebenza zonke izicubu zomzimba, kuhlanganise ne-abs nangemuva.

1. Hlala ubude esihlalweni bese ubamba isisindo noma ibhola lomuthi. Isisindo esiphakamisayo: ama-5 kuya kwangu-8 amakhilogremu kwabesifazane, amakhilogremu angu-8 kuya kwangu-15 kumadoda.
2. Bamba isisindo esikhwameni sesifuba, amahlombe akhululekile futhi ahlasele emaceleni.
3. Ukugcina iziqhwa namadolo zibhekene phambili, zijikeleze i-torso ngakwesokudla kuze kube yilapho ungakwazi ngokukhululekile.
4. Gxila ekucindezeni imisipha ehamba okhalweni lwakho.
5. Phendukela emuva esikhungweni bese kwesobunxele, ugcine ukuhamba kancane futhi kulawulwe.
6. Qhubeka ukushintshanisa izinhlangothi ze-12 zokubuyela emuva. Enye impendulo ingakwesokudla nangakwesobunxele.

> Umthombo:

> Orr R, uRaymond J, Singh MF. Ukusebenza kokuqeqeshwa okuqhubekayo kokuphikisa ekusebenzeni kwe-Balance ku-Older Adult. I-Med Med . 2008; 38 (4): 317-343. i-doi: 10.2165 / 00007256-200838040-00004.