Izizathu ezili-10 zokuSebenza kwakho azisebenzi

Umxholo

• Uphengululo lwe

Ixesha lakho lixabisekile, kwaye ngomzuzu ngamnye oxabisekileyo owubekayo ekusebenzeni kwakho, ufuna ukuqinisekisa ukuba ufumana eyona mbuyekezo ilungileyo kutyalo-mali lwakho. Ke, ngaba ufumana iziphumo ozifunayo? Ukuba umzimba wakho awukho ngqindilili okanye awululanga ngendlela ongathanda ngayo, kusenokwenzeka ukuba wenza iimpazamo ezingundoqo zoqeqesho, ezinokutshabalalisa iinzame zamagqala emithambo.

Ewe kunjalo, mhlawumbi uyazi ezona mpazamo zicacileyo. Ngokomzekelo, ukunqumla ukufudumala kwakho kunokubangela ukuba udinwe kwangoko, kukuthintele ekuqondeni amandla akho. Ngapha koko, ukuncika kwisinyuko okanye umqeqeshi we-elliptical kunokukuvumela ukuba uhlale ixesha elide, kodwa kunciphisa kakhulu umceli mngeni kumzimba wakho osezantsi kunye nenani leekhalori ozitshisileyo. Kodwa kuthekani ngeempazamo osenokuba uyazenza? Apha, siza kuxoxa ngezinye zezinto ezifihlakeleyo--kodwa ezingabalulekanga kangako --i-faux pas yokomelela kunye nemithambo yoqeqesho lokuqina ehlala igungxulwa, kwaye sikubonise ukuba inokulungiswa njani malunga nezilungiso ezingenamsebenzi.

I-FAUX PAS YOKULUNGA

Abantu benza iimpazamo ezincinci kodwa ezixabisa kakhulu xa besenza imithambo yonke imihla, kwaye utshintsho oluncinci lunokuba nefuthe elikhulu kwiziphumo zabo, utshilo umqeqeshi waseLos Angeles uKen Alan, osisithethi seBhunga laseMelika kwi-Exercise. Enkosi ku-Alan nakwiphaneli yoqeqesho lweengcali ezilinganise ezi faux kunye nokulungiswa, uya kuyenza impazamo-ubungqina bomthambo wakho kwaye ubone umvuzo omkhulu, kwaye ixesha olityala ekusebenzeni kwakho liya kuba lilumkile kwaye lichithwe kakuhle. Siqala ngeempazamo ezintlanu ezenziwa rhoqo kwindlela yakho yokwenza imithambo, emva koko siza kujonga iindlela ezintlanu ezihlala zihanjiswe.

INDLELA

1. Iifeksi pas Ukutshata kwindlela yakho yamandla

Izibakala Ukuba wenza inkqubo efanayo ngokuphindaphindiweyo, izihlunu zakho ziya kuziqhelanisa ngokulula; kunokwenzeka ukuba ubethe ithafa kuba umthambo ngamnye uvuselela kuphela inani elilinganiselweyo lemicu yemisipha. Nangona kunjalo, ukuba ucel'umngeni kwimisipha yakho ukusuka kwii-engile ezahlukeneyo ngokudibanisa okanye ngokutshintsha amaxesha ngamaxesha, uya kufumana ngakumbi imicu yokwenza kwaye uphucule ithoni namandla.

Ukulungiswa Kwiqela ngalinye lezihlunu, funda u-2 okanye u-3 wokuzilolonga, ukuzama ii-angles ezintsha kunye nezixhobo. (Ukuba awufumani myalelo kumqeqeshi, zininzi iincwadi kunye neevidiyo ezilungiselelwe ngokwesiqhelo kwilungu ngalinye lomzimba.) Umzekelo, ukuba uhlala usenza isicatshulwa esifubeni kwibhentshi elisicaba, yizame uthambekele. Ukuba usebenzisa i-chest-press machine, zama i-dumbbell chest press okanye i-bench press nge-barbell. Yandisa i-repertoire yakho ngokwaneleyo ukuze ukwazi ukutshintsha inkqubo yakho yonke kwiiveki ezi-6 ukuya kwezi-8.

2. Iifeksi pas Ukwenza reps yakho ngokukhawuleza okukhulu

Iinyani Ukuba usondeza ngokuphindaphinda kwakho xa uqeqesha amandla, uya kusebenzisa amandla endaweni yamandla emisipha. Awuyi kufumana i-stimulus efanayo yokwakha izihlunu, kwaye awuyi kutshisa iikhalori ezininzi.Uya kuba semngciphekweni ngakumbi wokonzakala njengoqeqesho lwezihlunu okanye izicwili.

Ukulungiswa Thatha imizuzwana emi-6 ukwenza uphindaphindo ngalunye: imizuzwana emi-2 yokuphakamisa ubunzima kunye nemizuzwana emi-4 ukuyithoba. (Kuba unamandla omxhuzulane ukukunceda ukuthoba ubunzima, kuya kufuneka ucothe nangakumbi kwesi sigaba ukuze unike izihlunu zakho umceli mngeni owaneleyo.) Iingcali zethu ziyavuma ukuba ukuthoba isantya lolona tshintsho lubalulekileyo onokulwenza ukuze ufumane iziphumo ezingcono kuqeqesho lwamandla.

3. Iifeksi Ukuzilolonga kakhulu, amaxesha amaninzi

Iinyani Ukuba awuphumli ngokwaneleyo phakathi kokusebenza kanzima kwe-cardio okanye amandla, uza kuyeka ukwenza inkqubela phambili kwaye ungaphulukana nobungqabavu obufumene. Usenokuphelelwa ngamandla xa usenza umthambo.

Ukulungiswa Ukugcina izihlunu zakho zintsha kwaye inkuthazo yakho iphezulu, enye indlela emfutshane, ukusebenza kanzima kwe-cardio (umzekelo, imizuzu engama-20) kunye neentsuku ezinde, ezilula (imizuzu engama-40-60). Sukuhamba ngaphezulu kabini ngeveki. Gcina ukhumbula ukuba okukhona uziqeqesha ngamandla, kokukhona umzimba wakho udinga ixesha elininzi lokuchacha. Luluvo olulungileyo ukwenza imithambo embalwa kwaye uthathe usuku olu-1 ngokupheleleyo kwiveki nganye. Kwinqanaba lokuqeqesha amandla, thabatha ubuncinci usuku olu-1 phakathi kweeseshoni ezisebenza kwiqela elifanayo lemisipha.

4. Iifeksi pas Ukudibana kwi-cardio yakho

Iinyani Ukuncamathisela ukuzivocavoca ngendlela efanayo ne-aerobic kunokuzonakalisa iziphumo zakho ngokungxama kakhulu. Ukomeleza ukuqina kwakho ngokwenyani (okwenza ukuba ukwazi ukutshisa iikhalori ezininzi ngomzamo omncinci), kufuneka uphume kwindawo yakho yokuthuthuzela izihlandlo ezimbalwa ngeveki, ukuya kuthi ga apho ubethwa ngumoya kwaye unokuva intliziyo yakho ibetha ngamandla.

Ukulungiswa Endaweni yokucalucalula okanye ukwenza i-cardio yamandla aphakathi ngalo lonke ixesha, xuba kumanqanaba aphezulu okuqina kabini ngeveki. Umzekelo, emva kokufudumala imizuzu eyi-10 kwi-treadmill, yongeza isantya okanye ucofe imizuzwana engama-30 ukuya kumzuzu omnye, emva koko uphole ngemizuzu eyi-1 ukuya kweye-3 yokuzivocavoca okulula ukumodareyitha. Qhubeka utshintshana kangangemizuzu eli-10 ukuya kwengama-20, emva koko uphole. Ungafuna ukwenza izithuba ezinde zoxinzelelo oluphezulu-- yithi, imizuzu emi-5--apho ungatyhala kakhulu njengoko usenza kwezi zifutshane.

5. Ifeksi pas Ukuphakamisa inani elingalunganga lobunzima

Iinyani Ukuba uphakamisa iintsimbi ezikhaphukhaphu kakhulu, ngekhe ubone ukuphucuka kwamandla, ithoni okanye uxinano lwethambo. Ukuba uphakamisa ubunzima obunzima kakhulu, uya kulalanisa ifom efanelekileyo, wandise umngcipheko wengozi. Uyakunyanzelwa ukuba ufune izihlunu ezongezelelweyo, umzekelo, usebenzisa umzimba wakho wonke ukugqiba i-biceps curl, ngaloo ndlela uqhatha izihlunu ekujoliswe kuzo zokuzilolonga kakuhle.

Ukulungiswa Olona lwakhiwo lomandla lubalulekileyo, yenza uphinda-phindo lwe-4-6 ngeseti nganye; Ukwakha amandla aphakathi, yenza uphinda-phindo olu-8–12 ngeseti nganye, ukhetha iintsimbi ezinzima ngokwaneleyo ukuba uzabalazele ngeereps zakho ezimbalwa zokugqibela, kodwa ungabi nzima kakhulu kangangokuba ifomu yakho iyawa. Ukuba ufika kwimpendulo yakho yokugqibela kwaye uzive ukuba ungenza enye, wandise ubunzima ngama-5-10 epesenti. Ungafumanisa ukuba xa unyuse kakhulu ubungakanani besisindo osisebenzisayo, uya kuhla uye kwi-reps ezimbalwa, zilungile, okoko nje izihlunu ekujolise kuzo zidinelwe kukugqibela. Sukuba nexhala: Ukunyusa ukudinwa akuyi kukushiya nemisipha eyoyikisayo.

UMSEBENZI

6. Squat

I-faux pas Ukuvumela amadolo akho adubule phambi kweenzwane zakho, uphakamise izithende zakho, uguqe ngamadolo ngaphakathi Iinyani Ezi mpazamo zibeka uxinzelelo olugqithisileyo kwiimisipha kunye nemisipha yamadolo.

Ukulungiswa Ukubamba i-dumbbell kwisandla ngasinye, yima iinyawo zakho ezinqeni-ububanzi ngaphandle, imilenze ithe nkqo kodwa ingatshixwanga, isifuba siphakanyisiwe, sisivumelwano. Gcina ubunzima bomzimba kwizithende kwaye uguqe ngamadolo ukuze uhlale phantsi kwaye uhle, wehlise amathanga ukuze uhambelane nesimo somhlaba ngokusemandleni, imilo emileyo kunye namadolo ahambelana namaqatha (abonisiweyo). Qinisa imilenze ukuze ime ngasemva. Yomeleza iimpundu, i-quadriceps kunye ne-hamstrings

7. Bent-over lat umqolo

Ifeksi pas Ukujikeleza umqolo wakho kwaye ungaguquguquki esinqeni sakho, ukutsala ubunzima kude kakhulu emva kwakho Iinyani Ezi mpazamo zibeka uxinzelelo kumqolo wakho kwaye zinciphise ibango kwiimisipha zakho zangasemva, ezenza ukuba intshukumo ingasebenzi kakuhle.

Ukulungiswa Yima ngeenyawo ububanzi be-hip-width ngaphandle kwaye ubambe i-dumbbell esandleni ngasinye, iingalo macala. Bend ngamadolo kwaye uguqule phambili ukusuka ezinqeni malunga ne-90 degrees. Vumela iingalo zixhomekeke emagxeni, iintende zijongise ngaphakathi. Zoba amagxalaba ezantsi kunye kunye; ukugcina isikhundla somzimba, ukugoba iingqiniba phezulu nasezinqeni kude kube iingalo ezingaphezulu zihambelana nomzimba kunye neengalo zijolise emhlabeni, amaqhina akhombe ezantsi (abonisiwe). Cothisa iingalo kwindawo yokuqala ngaphandle kokutshintsha indawo yomzimba. Yomeleza umqolo ophakathi, amagxa angasemva kunye neebhiceps

8. Amanqaku abuyayo

I-faux pas Jika ingalo yakho yangasentla, ushiye igxalaba eliphambene, uzama ukuphakamisa ingalo yakho kunye nobunzima obuphezulu kakhulu emva kwakho Iinyani Xa usenza nayiphi na kwezi mpazamo, ii-triceps zakho azicelwanga mngeni ngokwaneleyo, kwaye unokubeka uxinzelelo egxalabeni lakho amalungu engqiniba.

Ukulungiswa Bamba i-dumbbell kwisandla sakho sasekunene kwaye ume ngasekunene kwecala elide lebhentshi, iinyawo ezinqeni-ububanzi ngaphandle okanye kwindawo emileyo. (Nawe ungaguqa ebhentshini ngedolo lakho lasekhohlo.) Flex phambili esinqeni malunga nama-90 degrees, kwaye ubeke isandla sasekhohlo ebhentshini ukuxhasa. Ukugcina isiqwenga somile, jikoja engqinibeni yasekunene ukuze ingalo engaphezulu ifane nomhlaba kunye nengalo ijonge ngqo emhlabeni, intende ijonge ngaphakathi. Beka ingqiniba kufutshane nesinqe kunye ne-contract abs. Ukugcina ingalo ephezulu ithe cwaka, sebenzisa i-triceps ukulungisa ingalo ngasemva kwakho kude kube sekupheleni kwamanqaku e-dumbbell phantsi (kubonisiwe). Goba ingqiniba kancinane ukuze ubuyele kwimo ye-perpendicular. Yomeleza i-triceps

9. Ukutya

I-faux pas Ukujija intamo yakho, ungaphakamisi amagxa, ukungaphumeleli ukubandakanya iinyani Ezi mpazamo ziya kukhokelela kwintamo ebuhlungu, kwaye i-abs yakho ayizukufumana nayiphi na eyomeleleyo.

Ukulungiswa Lala ngomqolo ngamadolo agobileyo kwaye iinyawo zithe tyaba emethini, ububanzi benyonga buqhawukile. Beka izandla emva kwentloko, oobhontsi emva kweendlebe, iminwe ingabanjwanga. Bamba iingqiniba emacaleni. I-abs ye-contracting, zoba i-hips kunye neembambo ezisezantsi kunye, ukugcina iimpundu zikhululekile. Ngaphandle kokutsala intamo okanye ukuzoba iingqiniba ngaphakathi, jika uye phambili, ugcine intloko nentamo ikhululekile njengoko amagxa egxalaba aphakamisa ukhuko (kubonisiwe). Bamba, uze wehlise umva kancinci kancinci. Yomeleza izisu

10. Ibhentshi yeDumbbell ibhabha

Ifeksi pas Ukunciphisa iingalo zakho kude kakhulu Iinyani Le mpazamo ibeka uxinzelelo olukhulu emagxeni akho nakwikhomputha yokujikeleza, izihlunu ezibuthathaka ezihlala phantsi kwamagxa. Kwaye kuya kuba nzima ukucofa iingalo kwaye usebenzise izihlunu zesifuba ngokufanelekileyo.

Ukulungiswa Ukulala ngobuso ebhentshini, ukuguqa ngamadolo kunye neenyawo emaphethelweni. Bamba i-dumbbell kwisandla ngasinye, iingalo zolulwe ngaphezulu kwe-midchest, kwi-arc encinci, iintende zesandla ngaphakathi. Isivumelwano se-abs kunye nokugcina inqanaba lesilevu. Ukugcinwa kwengqiniba yengqiniba, iingqiniba ezisezantsi ezantsi kunye nokuphumela ecaleni de zibe nokulingana kunye okanye ngaphantsi kwamagxa (kubonisiwe). Cinezela i-dumbbells phezulu kwaye ungene kwindawo yokuqala, ngaphandle kokuvumela i-dumbbells ukuba ichukumise okanye uvumele amagxa egxalaba ukuba anyuke ebhentshini. Yomeleza isifuba namagxa angaphambili

Impazamo-ubungqina bengqondo yakho

Isimo sakho sengqondo kunokuba lolunye uhlengahlengiso lokugqibela oludingayo ukuze wandise iziphumo zakho. Waphephe la manyathelo mathathu engqondo:

Ukujolisa kumanani

Endaweni yokuxhalaba malunga nokuba zingaphi iikhalori ozitshisayo okanye amanyathelo onyukayo, jonga amandla kunye namandla owavayo kunye nendlela ophatha ngayo umzimba wakho. Ngelixa ujonga ubungqongqo bakho kunye nokufaka amanani ukuqinisekisa ukuba uxuba izinto ngokwaneleyo kubalulekile kwinkqubela phambili elungileyo, kuya kufuneka uqaphele, ungalungisi.

Ukujonga ngaphezulu kwelinye ilungu lomzimba

Ukugxila kakhulu "kwindawo yakho yengxaki" kunokubuyisela umva, kubangele ukuba ungawahoyi amanye amaqela emisipha abaluleke kakhulu kwinkangeleko yakho njengoko kunjalo kwimpilo yakho. Umzekelo, ukuba i-midsection yakho yeyona nto uyixhalabeleyo, ukwenza amakhulu e-crunches akuyiyo impendulo; Ngokuqinisekileyo, yenza umthambo wethoni, kodwa ungalibali ukuba ukuphuhlisa isifuba, umva kunye namagxa kunokuthatha ukugxila embindini wakho. Soloko uzama ukulungelelanisa ukuzilolonga.

Ukubaleka kokungaqhelekanga

Kungokwemvelo ukoyikiswa zizixhobo ongazange uzisebenzise okanye iiklasi ongazange wazithatha. Kodwa ukungena kumhlaba omtsha kunokuba litikiti lokufumana iziphumo ezingcono. Ukuba uthintele iintsimbi zasimahla, cela umqeqeshi ukuba akufundise imithambo ye-dumbbell; ukuba uye wabaleka ukuSpin, tsibela ibhayisekile. Ukudlula kuloyiko lwakho kuya kukunika imeko yokufezekisa kunye nokuzithemba- kwaye yintoni enokuthi izive ngcono kunokoyisa into engaziwayo?

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