Uyazi ukuthi ukuqeqeshwa kwamandla kuyisici esibalulekile kunoma yisiphi isimiso sokusebenza uma ufuna ukulungele, uthole impilo enempilo, futhi ulahlekelwe isisindo.
Ukuphakamisa izisindo kukuvumela ukwakha izicubu ezinomzimba eziqinile futhi ushise amakholori amaningi futhi konke lokhu kwenzeka ngokufaka inselele emzimbeni wakho ngokumelana okungaphezu kwalokho okusemandleni .
Yebo, ungasebenzisa isisindo sakho somzimba , Yebo, kodwa uma ufuna ngempela ukwenza ushintsho olubalulekile, udinga imishini futhi kukhona okuningi lokho lapho.
Hamba kunoma yiliphi igumbi lokuzivocavoca noma isitolo sezemidlalo futhi uzobona izimbongolo, ama-barbells, ama-bands, imishini ... kunezingcezu eziningi zemishini, ingaba yinto emangalisayo. Akumangalisi ukuthi abantu abaningi banamathele nge-cardio futhi bagweme igumbi lesisindo.
Kukhona indlela yokuxazulula leyo nkinga ngokuwenza lula ukusebenza kwakho kanye nemishini oyisebenzisayo. Eqinisweni, ungathola ukudlala kahle kakhulu ngaphandle kokusebenzisa noma yikuphi imishini uma unezivivinyo ezifanele.
I-Dumbbell eyodwa, ama-Multiple Exercises
Cabanga ukuthi usendaweni yokuzivocavoca egcwele abantu bonke abalwa neqoqo lezingqimba noma ibhentshisi yesisindo. Noma ucabange ukuthi usekhaya , usheshe, futhi umcabango wokweqa zonke lezi zindwangu ezungeze ekamelweni kakhulu.
Kuthiwani uma unesimiso sokuhamba esendaweni eyodwa kuphela esidinga into eyodwa: i-dumbbell eyodwa? Yilokho okushiwo lo msebenzi. Ukusebenza kahle, isimo somzimba esiphelele ngesibhamu esisodwa kuphela.
The Exercises
Lokhu okuvezwayo kumayelana namandla namandla, ukuthatha umzimba ngokunyakaza okunamandla, ngezinye izikhathi okungeke kube nje inselele amandla akho, kuzothola ukushaya kwenhliziyo yakho ukuze ushise amakholori amaningi.
Kucishe kube nokusebenza kwe- cardio namandla kunye, into ezokusindisa isikhathi ngaphandle kokwehlisa imiphumela yakho.
Lokhu kuhamba akuyona imisebenzi yakho yendabuko yamandla kodwa, esikhundleni salokho, ukunyakaza okuyingqayizivele, okuhlanganiswa okubandakanya umzimba wakho wonke. Okwenza lokhu kube ukuthi ukuhamba kuyasebenza. Uhamba kuzo zonke izindiza zokuhamba ngenkathi usebenza imisipha eminingi ngesikhathi esifanayo, ukuthi imizimba yethu isebenza kanjani empilweni yangempela.
Izisindo
Okuhle kunakho konke, awudingi isikhala esiningi futhi udinga kuphela ucezu olulodwa lwezinto zokusebenza, i-dumbbell.
Inothi elilodwa: Kukhona i-caveat-ungase ungakwazi ukwenza zonke izivivinyo ngesisindo esifanayo, ngakho-ke uma usebenzisa isisindo esisodwa ngesikhathi esisodwa, umqondo omuhle ukuthola ama-dumbbells amathathu: Ukukhanya (amakhilogremu angu-3-8 abesifazane, ama-5-10 amakhilogremu amadoda), ama-medium (8-10 amakhilogremu wabesifazane, amakhilogremu angu-10-20 amadoda), kanye nesisindayo (amaphesenti angu-10 kuya kwabafazi, ama-20-30 amakhilogremu amadoda) ngakho-ke unokhetho oluthile .
Ungakhetha futhi ukwenza lokhu kuhamba ngebhola le-kettlebell noma lemithi.
Ukuqapha
Yeqa noma yikuphi ukuhamba okubangelwa ubuhlungu noma ukungaboni kahle futhi ubone udokotela wakho uma unemibandela yezokwelapha noma izifo.
Imiyalo
- Vumelana namahora angu-5 noma ngaphezulu we-cardio.
- Thatha izinsimbi eziyi-1 kuya kwezingu-3 zezisindo ezehlukene futhi uthole isikhala mayelana nalokho okungu-4 'x 4'.
- Yenza umsebenzi ngamunye njengoba uqondiswa, wenze ngayinye ukunyakaza okuhamba kancane nokulawulwa isikhathi esibekiwe.
- Yenza isinyathelo ngasinye emva komunye ngaphandle kokuphumula phakathi.
- Gcwalisa isifunda esisodwa sokuqeqeshwa kwamaminithi angu-15-20 noma wenze izijikelezo ezingu-1-3 ukuze uthole isimiso esibi kakhulu.
- Ukuqeda ukusebenza ngokubamba iqhaza kanye nokwelula .
I-Pulsing Squat Nge-Dumbbells
Thatha isisindo sakho esinzima futhi ume ngezinyawo kancane kancane kune-shoulder-width ngaphandle. Bamba isigumbane ezandleni zombili bese uguqa ngamadolo ku-squat.
Thumela iziqhumane emuva, ugcine i-torso iqondile, futhi uqede phansi ngangokunokwenzeka.
Ukubamba leso sikhundla, cindezela phezulu amasentimitha ambalwa bese wehlisa emuva ku-squat. Phinda i-pulp engu-8 uphinde ume.
Qhubeka uhlakaza ngezimpondo ezingu-8 njalo ngamasekhondi angu-60.
2 - Side Lunge Nge Triceps Ukwandisa
Njengoba unesidumbu esincane esilinganiselwe ngakwesokunene, thatha isinyathelo esikhulu kakhulu ngakwesobunxele bese uguqa emadolweni. Umlenze wesokudla kufanele ube oqondile.
Njengoba uhlala phansi, welula isandla sangakwesokudla singene esandisweni se-triceps. Yehlisa ingalo, isinyathelo emuva bese uqala imizuzwana engu-30 bese ushintsha izinhlangothi ngemizuzwana engu-30.
3 - Side Squat Nge Isisindo Exchange
Ukubamba isisindo sakho esindayo bese uphuma ohlangothini ube yi-squat, uthumela izinkalo ezinemuva kwakho, ugobe ugobile futhi isisindo eduze kwendlebe.
Sukuma uphinde ubuyise unyawo lapho uthola isisindo ngaphezulu, ushintshe izandla.
I-squat kuya ngaphesheya ukuletha isisindo phansi endlebeni.
Phinda imizuzwana engu-60.
4 - Omunye Umgqa Umgqa
Ngesisindo ngakwesokunene, faka konke isisindo emlenzeni wesokudla. Manje phakamisa omunye umlenze ngqo ngqo emva kwakho njengoba uncike phambili phambili.
Kufanele ulinganisele emlenzeni wesobunxele futhi ikhanda kufanele lihambisane nezwane, okufana nephansi (ubambe odongeni noma esihlalweni sokulinganisela uma kudingeka).
Njengoba isisindo silenga phansi, bhonsa i-elbow bese udonsa isisindo, ukuletha i-elbow kuya ezingeni le-torso.
Ukuhlala ulinganisela emlenzeni owodwa, qhubeka uyenza imigqa yesandla imizuzwana engu-30 ngaphambi kokushintsha izinhlangothi.
5 - Squat futhi Finyelela
Ngesisindo ngakwesokunene, ukugoqa kwengalo, nesisindo eduze kwendlebe sokunene, ukwehla ku-squat, ukuphakama kanye nezindebe zibuyela emuva.
Njengoba umisa ucindezele futhi ufinyelele isisindo ngaphezulu. Yehla bese uphinda imizuzwana engu-30 ngaphambi kokushintsha izinhlangothi.
I-Triceps Extension With Kicks
Bamba isisindo esinzima ezandleni zombili bese uthatha unyawo olungakwesokudla ngemuva kwakho, inzwane ethinta phansi.
Bend the elbows, ukuthatha isisindo ngemuva kwekhanda. Njengoba ulungisa izingalo, cindezela i-triceps bese ukhahlela umlenze wesokudla njengokungathi uzothinta izwane zakho ngesisindo.
Phinda imizuzwana engu-30 bese ushintsha izinhlangothi.
I-Squat ne-Dumbbell i-Swing ne-Leg Lift
Bamba isidumbu esinamandla ezandleni zombili, izinyawo ze-hip-width ngaphandle.
Bhonqa amadolo abe yi-squat bese uguqula isisindo bese ubuyela phakathi kwemilenze.
Njengoba umile, swing isisindo up futhi uphakamise umlenze wesokudla ngqo phezulu nje amasentimitha ambalwa ekuphakameni umlenze.
Nciphisa umlenze futhi uphinde uphinde uphinde uphinde usebenzise isisindo, okwamanje wenze umlenze uphakamise ngakwesokunxele.
Yehla bese uphinda imizuzwana engu-60.
I-Pivot Squat Curl engu-8
Bamba isisindo ngakwesokunene bese uqala esikhwameni esikhulu, izinyawo ezibanzi namadolo ngokuhambisana nezinzwani. I-elbow kufanele iboshwe, isisindo ehlombe njengase-biceps curl.
Pivot ngakwesobunxele, uthathe inyawo elingakwesokunxele emuva emuva ku-squat njengoba uvula ingalo.
Pivot back to front, squat kanye curl isisindo zibe biceps curl.
Phinda imizuzwana engu-30 bese ushintsha izinhlangothi.
9 - Arm Single Single Clean and Press
Qala ngezinyawo kancane kancane kune-hip-distance apart, isisindo esinzima ngakwesokunene.
I-squat, uthinta isisindo phansi uma ungakwazi, bese ususa isisindo lapho uma, udonsa isisindo phezulu emgqeni oqondile.
Ngendlela eyodwa ehamba phambili, flip the elbow ukuze isisindo phezu kwehlombe bese ucindezela isisindo phezu.
Yehlisa bese uphinda imizuzwana engu-30 ohlangothini ngalunye.
10 - Hlala eKneel Lunge Nge-Dumbbell
Ukwenza isiqiniseko sokuthi kukhona umbhede noma ubuso obushelelayo ngemuva kwakho futhi ubambe isisindo ngakwesokunene, uthatha ingalo ngqo phezulu.
Gcina isisindo lapho lapho unyawo lwesokunene emuva bese uguqa phansi.
Manje thatha inyawo lesokunxele emuva ukuze uguqe ngamadolo womabili, ingalo yangakwesokudla ihlale iqonde phezulu emoyeni.
Hamba unyawo olunene emuva bese unyawo lwesokunxele emuva. Zama ukugcina isisindo isikhathi sonke, uma ungakwazi.
Phinda imizuzwana engu-30 bese ushintsha izinhlangothi.
11 - Crossback Lunge With Front Swing
Bamba isisindo ngakwesokunene bese uthatha unyawo olungakwesokudla emuva kwakho emgodini we-crossover, ukuphunga ngokulandelana komzimba.
Thatha umlenze wesokudla emuva bese uthepha izinzwane phansi. Ngesikhathi esifanayo, swing isisindo kuya ehlombe level.
Yehla bese uphinda imizuzwana engu-30 ngaphambi kokushintsha izinhlangothi.
12 - I-Dumbbell Pullover
Emgqeni noma ebhentshini, bamba isisindo esinzima ezandleni zombili. Hlanganisa ingqimba futhi, ukugoba kancane kancane, ukunciphisa isisindo emva kwakho kancane, ukuma uma uzizwa ulula emahlathini.
Cindezela emuva ukuze udonsa isisindo. Yehla bese uphinda imizuzwana engu-60.
13 - I-One Arm Chest Fly
Emgqeni noma ebhentshini, ubambe isisindo esisodwa ngakwesokunene ngqo phezu komzimba.
Hlanganisa umgogodla wokugcina uhlale uphahlame, bese ugoba kancane kancane, unciphisa isisindo phansi, ubeke phansi kancane kancane.
Thatha isisindo ukuze uqale futhi uphinde imizuzwana engu-30 ohlangothini ngalunye.