Akusikwesabeki njengoba ucabanga
Uma ungumqali wokuzivocavoca noma uke wawa enqoleni ngesikhashana, ungase udideke ngokuthi ungabuyela kanjani.
Kuyilinga ukufuna ukungena ekusebenzeni kwansuku zonke ukuze wenze isikhathi esilahlekile, kodwa lokho kuholela ekuhluphekeni, ekuhluphekeni futhi, mhlawumbe, ukulimala.
Ngakolunye uhlangothi, abanye abantu bacabanga ukuthi badinga ukwenza kuphela i- cardio . Akufanele yini ulahlekelwe isisindo ngaphambi kokuba uqale ukuphakamisa izisindo?
Futhi, uma ungowesifazana, ngeke yini ube nesisindo noma unesisindo ?
Impendulo emifushane kulokho ayikho ... kunzima kakhulu ukuthola imisipha, ngisho namadoda anesilinganiso esifanele sobufakazi bokuthi enze lokho, into eningi abesifazane abangenayo.
Kungakhathaliseki ukuthi ukuphi uhambo lwakho lokuzivocavoca, ukuphakamisa izisindo kubalulekile ekwakheni izicubu ezinomzimba eziqinile, ukuqina, nokushisa ama-khalori amaningi nsuku zonke. Uzizwa ukhululekile mayelana nokuthi ungaqala kuphi?
Isinyathelo sakho sokuqala ukuthola ukuqonda okuyisisekelo ngalokho okwenzayo nokuthi ungakha kanjani isimiso sokusebenza sokusebenza ngokufaneleka kwezinga lakho lomzimba, isimiso, nemigomo.
Kungani Ukuphakamisa Izisindo Kubaluleke Kangako
Yize noma yikuphi ukuvivinya umzimba kungcono kunokuba kungabikho ukuzivocavoca, ukuqeqeshwa kwamandla kuyisici esibucayi kunoma yikuphi uhlelo lokulahlekelwa kwesisindo futhi linamanani amaningi :
- Bhisa amanoni amaningi - Ama-Muscle asebenza ngokuphawulekayo kunamafutha, ngakho-ke uma unayo, ama-calorie amaningi owushisa usuku lonke.
- Gwema ukulimala - imisipha enamandla kusho ukuthi unamathambo aqinile kanye nezicubu ezihlangene. Konke lokho kunomthelela emzimbeni ongakwazi ukumelana nokucindezeleka okukhulu kunabantu abangaphakamisi izinsimbi.
- Ikugcina ube mncane - Izifundo zibonisa ukuthi ukuqeqeshwa ukumelana kungakhuphula impilo ye-heart, kuncishiswe ukucindezeleka kwegazi, uketshezi we-cholesterol ophansi, ukwandisa ubuhlungu be-bone, ukunciphisa ubuhlungu obuphansi obuya emuva nokunciphisa izimpawu ze-arthritis ne-fibromyalgia, nje ukubiza ezimbalwa.
- Thuthukisa ukuzethemba - Noma nini lapho uthola okuthile, ukuzethemba kwakho kukhula kuphela.
- Amandla akhula.
Qiniseka ukuthi uhlole nodokotela wakho ngaphambi kokuba uqale ukuphakamisa izisindo uma unezimo zezokwelapha, ukulimala noma izifo.
Ukuqalisa
Ngaphambi kokuba ungene ngezinyawo zombili, kunezinto ezimbalwa okufanele wazi ngokuphakamisa izisindo:
- Funda izimiso eziyisisekelo zokuqeqeshwa kwamandla : Isisindo sokuqeqesha 101 yisikhathi sakho sokuqala sokufunda ngemithetho nemikhombandlela. Lokhu kufaka konke okuvela emisebenzini oyikhethayo ukuthi uqhubeka kanjani kusukela ngesonto kuya kwesonto. Yilokho okukusiza ukwakha uhlaka lwamandla okuqeqesha amandla akho.
- Qala ngehlelo olulula : Gxila kulowo osebenza wonke amaqembu ezinsimu 1-3 izinsuku ezingenakulandelana ngesonto. Isibonelo, lo msebenzi wokuQala umzimba weMandla oPhezulu oPhezulu uhlose wonke amaqembu amakhulu ama-muscle anezinyathelo zakudala ezokusiza ukwakha isisekelo esinamandla sokusebenza.
- Ukufudumala nge-5-10 amaminithi we-cardio noma ngamasethi afudumele womsebenzi ngamunye usebenzisa isisindo esincane. Imisipha efudumele ayinakulimala kakhulu.
- Khetha izivivinyo ezimbili zeqembu ngalinye lesisundu (bheka ngezansi) bese wenza ama-1-2 amasethi okuphindaphindiwe ka-8-16 kokuzivocavoca ngalunye. Njengomuntu oqalayo, ungase uqale ukuqala nge-reps engu-12 kuze kube yilapho uzwa ukhululekile ngezinyathelo bese ukha amandla. Ngemuva kwalokho, ungakwazi ukwengeza isisindo esiningi noma ukunciphisa isisindo sakho futhi ushintshe ukubuyela kabusha kwenselele ehlukile.
- Uma uvivinya umzimba , ungase ufune ukuqala ngemishini ukuze uqiniseke ngokwengeziwe ukunyakaza. Ama-gyms amaningi anikeza ukuma okukhululekile, ngakho-ke sebenzisa lokho futhi ufunde indlela yokusetha uhlelo oluyisisekelo.
- Uma usebenza ekhaya , ungase ufune ukutshala izimpahla ezithile eziyisisekelo ezifana namaqembu okumelana, izinsimbi, nebhola lokuzivocavoca. Funda kabanzi mayelana nokusebenza esikoleni sokuzivocavoca nomzimba .
- Zinike okungenani usuku lokuphumula (nakuba ungase udinge okungaphezulu emva kokuqala kokuqeqeshwa) ukuze ululame. Izinsuku zokuphumula zibalulekile ekwakheni izicubu ezincibilikile zomzimba, ngakho-ke zama ukusebenzisana namaqembu afanayo emisipha emibili ulandelana.
- Isonto ngalinye, engeza ukuphindaphinda oku-1 kanye / noma amakhilogremu ayisisindo kwesisindo ngasinye ukuze uthuthuke . Vele ugcine u-reps wakho cishe ngo-16 noma ngezansi. Uma ushaya ama-reps angu-16, ukwandisa isisindo sakho bese uphonsa u-reps wakho phansi kuze kufike ku-10 noma ku-12. Noma yini engaphezulu kwezingu-20 ezihamba phambili ayifaki ngempela ukufaka imisipha noma amandla ngaleso sikhathi.
- Ufuna ukuziphikisa, ungazibulali . Emasontweni ambalwa okuqala, gxila ekufundeni ukuthi ungayisebenzisa kanjani umsebenzi ngamunye kunokuba ubukhulu obuningi obuphakamisayo noma ukuthi ungayisebenzisa kangakanani. Unesikhathi esiningi sokwakha imisipha.
- Emva kwamasonto ayisithupha noma ngaphezulu kokuqeqeshwa kwamandla okuqhubekayo , ungashintsha isimiso sakho ukwenza kube nzima nakakhulu.
Isinyathelo 1: Ukukhetha Ukuzivocavoca Kwakho
Uma ungazi okuningi mayelana nokuqeqesha isisindo, cabanga ukuqasha umqeqeshi wakho ukusiza ukusetha uhlelo lwakho. Kufanele usebenze wonke amaqembu omzimba wakho ngesonto ngalinye ukuze ugweme ukungalingani kwemisipha, okungabangela ukulimala.
Ngezansi uhlu lwamaqembu omzimba kanye nezenzo zesampula. Uma ungumqali, udinga kuphela ukukhetha umzimba wama-1-2 weqembu ngalinye le-muscle emzimbeni omkhulu futhi 3-4 uhamba ngomzimba ophansi.
- Isifuba : inkinobho yokunyathelisa , umshini wokucindezela esifubeni, imishini yamakhofu nama-dumbbells, ama-pushups
- Emuva : umugqa owodwa wesigcawu , izandiso zempinda, ama-latldown lat
- Amahlombe : i- overhead press , ukuphakanyiswa kwe-lateral, ukuphakamisa phambili
- Ama- biceps : ama- biceps curls , ama-curls womundo, ama-curls wokugxila
- I-Triceps: izandiso ze-triceps , ama-dips, ama-kickbacks
- Umzimba Ophansi : ama- squats , amaphaphu, imishini yokunyathelisa umlenze, ukubulala, ithole livusa
- Ama-abdominals : ama-crunches, ama-crunches aphikisayo, ama-woodchops, ama-tilts angama-pelvic
Isinyathelo sesibili: Ukukhetha Izinkinobho Zakho, Ukubuyiselwa, nokuphakama
Ukukhetha ukuvuselela kwakho nokusetha kwakho kungaba yingxenye edidayo kakhulu yokuqeqeshwa kwamandla. Zingaki u-reps futhi ubeka ukuthi uzokwenza kuzoxhomeka emigomweni yakho.
- Ukuze ulahlekelwe amafutha omzimba, yakha imisipha: Sebenzisa isisindo esanele ukuthi ugcwalise kuphela ukuphindaphinda kuka-10-12 kanye nokusetha kuka-1 - 1 kwabaqalayo, 2-3 ukuze usebenzise umzimba ophakathi. Phumla cishe imizuzwana engama-30-1 iminithi emkhatsini wezinethi futhi okungenani usuku olulodwa phakathi kwemihlangano yokusebenza
- Ukuzuzwa kwemisipha: Sebenzisa isisindo esanele ukuthi ungagcwalisa ukuphindaphinda okungu-4-8 namasethi amathathu noma ngaphezulu, ukuphumula imizuzu engu-1-2 emkhatsini wezinethi nezinsuku ezingu-2-3 phakathi kweseshini. Kwabaqalayo, zizinike amasonto ambalwa okulungisa isimo ngaphambi kokuba uqalise ukuqeqeshwa kwesisindo ngezinga lezinkinga. Ungase udinge indawo yokuzivocavoca okuningi.
- Ukukhuthazela kwezempilo nemisipha: Sebenzisa isisindo esanele ukuthi ungaqedela ukuphindaphinda 12-16, ukusetha kuka-1-3, ukuphumula imizuzwana engu-20-30 phakathi kwamaqoqo futhi okungenani usuku olulodwa phakathi kokuzivocavoca.
Ukuze unqume ukuthi kufanele usebenzise isisindo esingakanani , qala ngesisindo esincane bese wenza isethi esisodwa. Qhubeka ungeza isisindo uze wenze inombolo efunwayo ye-reps ngefomu elihle. Impendulo yokugcina kufanele ibe nzima, kodwa ingenakwenzeka futhi kufanele ukwazi ukugcina ifomu elihle.
Umsebenzi Wokuqala Wokuqala
Ukuzivocavoca kwakho kokuqala kuyisivivinyo sokuthi umzimba wakho uphi nokuthi indlela ehlukene yokuzivocavoca uzizwa ngayo emzimbeni wakho. Lezi zivivinyo zakudala ziyindawo enhle ukuqala ukuxhuma nomzimba wakho ezingeni elijulile.
Umqondo ukugxila ekwenzeni umsebenzi ngokufanele kunokuba usebenzise isisindo esiningi noma wenze izinto eziningi.
Izinto ezidingekayo
Ibhande lokumelana, isihlalo, ama-dumbbells ahlukahlukene
Kanjani
- Qala nge-5-minute yokufudumala kwe-cardio ekhanyayo.
- Yenza isethi esisodwa sokuzivocavoca ngalunye, emva kolunye, ukuphumula kancane phakathi kokuzivocavoca.
- Shintsha ukweqa noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki.
- Yenza umyalezo wokuthi indlela ohamba ngayo uzizwa ngayo nesisindo osikhethile ukuze ukwazi ukulandela ithrekhi yakho.
- Phumla okungenani usuku ngaphambi kokuqhuba umsebenzi, usebenze ngendlela yakho kuze kufike izikhathi ezingu-2-3 ngesonto.
| Ukuzivocavoca | Ibuyela emuva | Isisindo esiphakanyisiwe |
| Sihlalo we-Squat | 12 | Asikho isisindo |
| Izitebhisi Zezinhlangothi Zesibili | 12 kwesokunxele kwesokunxele | Ukumelana neqembu |
| Lunge | Ukuphindaphinda kuka-12 | Asikho isisindo |
| I-Wall Pushups | Ukuphindaphinda kuka-12 | Ayikho Isisindo |
| Izimpukane ze-Chest | Ukuphindaphinda kuka-12 | 5-10 lbs |
| Uhlezi ama-curls e-Band Biceps | Ukuphindaphinda kuka-12 | Ukumelana neqembu |
| Uhlezi Imigqa Yezingoma | Ukuphindaphinda kuka-12 | Ukumelana neqembu |
| Ukukhohlisa Izandiso ze-Triceps | Ukuphindaphinda kuka-12 | 5-10 lbs |
| I-Crunch Leg Leg | Ukuphindaphinda kuka-12 | Asikho isisindo |
| Isandiso Sempindiselo | Ukuphindaphinda kuka-12 | Asikho isisindo |
> Umthombo:
> Westcott WL. Ukuphikiswa Ukuqeqeshwa yiMithi. Imibiko Yamanje Yezemithi Yezemidlalo . 2012; 11 (4): 209-216. i-doi: 10.1249 / jsr.0b013e31825dabb8.