Lena isiqondiso sokuqala esheshayo ukuze uthole ukuqeqeshwa kwesisindo ngaphezu kwenyanga eyodwa yokuqhubeka okuqhubekayo . Lesi sihloko sichaza ukuthi yini okumelwe siyenze eholela osukwini lokuqala, kuze kube yilolu suku 30. Umgomo wakho ngosuku 30 ukuqhuba izivivinyo ezahlukene ezingu-9 ngamaqoqo angu-3 okuphindaphindiwe okuphindwe kabili okusetshenziselwa umsebenzi ngamunye.
Cela umqeqeshi wezemidlalo ukuba uthole usizo uma kunesidingo.
Ngaphambi Kosuku Lwakho Lokuqala
Qinisekisa ukuthi unempilo efanelekile yokuzivocavoca.
Uma ungazange usebenzise isikhathi esithile futhi ungaphezu kuka-35, noma unesimo sezokwelapha, cela udokotela wakho mayelana nokuvivinya umzimba, ikakhulukazi ukuqeqeshwa kwesisindo.
Thola igesi elikhululekile futhi unqume ukuthi uzokwenza kuphi ukuqeqeshwa-ukuvocavoca noma ekhaya. Umhlahlandlela olandelayo udinga ukuvivinya umzimba, kodwa ungayishintsha ekusebenziseni ekhaya usebenzisa izivivinyo ze-dumbbell .
Usuku Lwakho Lokuqala e-Gym
Uyenze endaweni yokuzivocavoca; lokho kuyisiqalo. Kufanele uqale ukuqeqeshwa kwakho kokuqala ngokufudumala okuhlanganisa imizuzu eyi-10 yokuhamba noma ukugijima noma enye yokuvivinya umzimba.
Khipha izivivinyo ezimbalwa kuqala kakhulu, bese ukhetha isisindo esinzima futhi esiqala ukuzizwa sinzima nakakhulu ekuphakameni kwenombolo 12 njengoba imisipha yakho ishaya. (Izisindo azidingeki ukuba zikhishwe.) Phumla okungenani imizuzu emibili phakathi kokuzivocavoca. Thola imiyalo uma uyidinga. Ungadluli isikhathi esiningi kule ndawo noma uzobe usuhlungu.
Yenza okunye okuphindwe kabili kokuphindaphindiwe kwalokhu okulandelayo:
- Umlenze womlenze noma i- barbell squat noma u-Smith umshini squat
- Pulldown
- I-Dumbbell arm curl
- Triceps pushdown
- I-Fitball crunch
- I-curl yomlenze
- Khohlisa noma ucindezele ngokugcwele ibhentshi
- Umugqa wethebula
- I-Deadlift
Usuku Emva Kwesifundo Sokuqala
Wenza kuphela umzimba owodwa wezinhlelo ezingu-9 zosuku lokuqala ukuze uzijwayele ngemishini kanye nenqubo. Ngosuku lwama-30 uzokwenza amasethi amathathu omsebenzi ngamunye.
Noma kunjalo, uma ungazange usebenzise umzimba, futhi ikakhulukazi uma ungakwenzi ukuqeqeshwa kwesisindo ngaphambilini, kunamathuba onke wokuthi uzobe uhlushwa emisipha ethile. Uzophumula izinsuku ezintathu bese uhamba phansi ukuya ejimini futhi ngosuku 5.
Uma ungazizwa ukhululekile, ungashiya izinsuku ezimbili kuphela phakathi kweseshini. Lokhu kuzoba yisigqi sakho kwezinsuku ezingu-30 ezizayo: iseshini sokuqeqesha isisindo njalo ezinsukwini ezimbili noma ezintathu. Akuyona ikhefu elifushane kakhulu noma elide kakhulu lizobona imisipha yakho namajoyini alungiselelwe kahle izinsuku ezingu-30. Misa futhi uxoxe nodokotela uma unemihelo ehlangene ephindaphindiwe.
Usuku 5
Phinda ngokuqondene nosuku 1. Uzokwenza izivivinyo ezifanayo bese usetha njengosuku lwe-1 ngeqoqo elilodwa lezinyathelo ezingu-12 kwisethi ngayinye.
Usuku 9
Manje ukuthi uyazi ukuthi izinto zisebenza kanjani, ngosuku lwe-9 uzosebenza kanzima. Lolu suku uzokwandisa isisindo kancane, kusho ngo-10-15% noma i-dumbbell esuka kumakhilogremu angu-10 kuya ku-11 noma 12 amakhilogremu. Manje kufanele uqale ukuzwa ukuthi ukuphakamisa inombolo ye-12 yesethi ngayinye kusebenza kanzima kanzima, mhlawumbe ku-7.5 kwayishumi esikalini somzamo.
Usuku 13
Lolu suku lufana nosuku 9, ngaphandle kweshintsho esisodwa; awuphuli isikhathi esingaphezu kwemizuzu emibili phakathi kokuzivocavoca. Cishe ungabona ukuthi lokhu kuyathuthuka kuze kube usuku lwama-30, iseshini ngayinye ingeza umsebenzi omncane nomzamo ngokufaka isisindo noma ukunciphisa isikhathi sokuphumula.
Kodwa-ke, awufuni ukulimala noma ukukhathazeka kakhulu noma ukhathele ukuqhubeka. Yiba nengqondo ngokwezinga lakho lokuqala lokuzikhandla nokuthi uthuthuka kanjani.
Usuku 17
Ngosuku olungu-17 uzothatha isinyathelo ngokusungulwa kwesethi yesibili yemizimba efanayo. Uzokwenza umzimba wokuzivocavoca 9 ngezigcawu ezimbili zeziphindaphinda ezingu-12 zomsebenzi ngamunye. Thatha isikhathi esiningi phakathi kwamaqoqo futhi uvuselele isisindo futhi uma udinga ukuze ugcwalise wonke amasethi nokuzivocavoca.
Phumula
Ufanelwe ikhefu, ngakho-ke manje uzophumula izinsuku ezingu-4 ngaphambi kweseshini elandelayo ngosuku 22. Kufanele uzizwe uqabulekile futhi ngokuvamile ngaphandle kokukhathazeka uma uqhubeka.
Usuku 22
Ngosuku lwe-22 sizohlanganisa ngokuzivocavoca kuka-9 namasethi amabili wezinombolo ezingu-12 ngasinye. Phumla ngaphasi komzuzu owodwa phakathi kokuzivocavoca ubeka imizuzu engaphansi kwemibili phakathi kokuzivocavoca. Umzamo wakho kufanele ube ngu-8 kwabangu-10 emkhakheni wokuzikhandla ngaleyo ndlela yokugcina (ye-12).
Usuku 26
Yilokho: Lolu usuku ozofinyelela kuzo izinqola zakho kanye nomgomo we- reps . Yenza amaqoqo angu-3 okuphindaphindiwe angu-12 kulawo ma-exercised ohlwini. Khetha isisindo esithatha imizamo engu-7 kwangu-10, ukuphumula amasekhondi angu-30 kuya eminithini phakathi kwamasethingi kanye nemizuzu embalwa phakathi kokuzivocavoca. Thola ukuzizwa ngesigqi sezintathu ezingu-3 zokuphindaphinda ezingu-12 ze-9 noma izivivinyo. Uma usukwazi lokho ungakwazi ukuhambisa emithinini eyinkimbinkimbi, izisindo zokukhululeka uma uthanda.
Usuku 30: Siyakuhalalisela!
Lona usuku lwakho lokugcina lokuqeqeshwa kwesisindo esheshayo; kufanele uphinde ubuyele lo mbhalo njalo ngenyanga izinyanga ezingu-6 ezilandelayo ngoba udinga isikhathi esiningi somzimba wakho ukuhlanganisa futhi uthuthukise ekuzuzeni okwenzile.
Kulolu suku uzokwenza amaqoqo angu-3 e-12 ngomzamo 8 noma 9 ku-10 ukuphindaphinda kokugcina kwisethi ngayinye. Phela ngemizuzwana engu-30 phakathi kwamasethingi nomzuzu ongaphansi kwamabili phakathi kokuzivocavoca. Bona indlela oyisingatha ngayo futhi uhambe kancane uma ungakwazi ukuyilawula kahle. (Khetha izinsimbi ezilula noma ukuphumula isikhathi eside.)
Izinyanga eziyisithupha zokuqeqesha nalezi zivivinyo kuzokunika isisekelo esikhulu sokuqeqesha ngesisindo lapho ungaqhubekela khona ohlelweni lokuqeqeshwa oluyinkimbinkimbi ngokuzivocavoca okuhlukene futhi mhlawumbe nezisindo ezikhululekile.