Isicwangciso seVeki ye-4 yoQeqesho lobunzima kubasetyhini

Umxholo

• Iiveki ezi-4 zoQeqesho lwaMandla oMfazi
• Iveki 1
• Iveki yesi-2
• Iveki yesi-3
• Iveki yesi-4
• Amandla oQeqesho lwaBasetyhini abaSebenzayo 1
• Amandla oQeqesho lwaBafazi 2
• Uphengululo lwe

Ngaba uzenza i-cardio-ufa? Ewe, ukubaleka, ukukhwela ibhayisekile, kunye nokubetha i-elliptical ngokwenkolo kunokukunceda ukuba ufikelele usukelo lwakho, ngakumbi ukuba ujonge ukunciphisa umzimba. Kodwa, ngaxa lithile, uya kubetha ithafa, utsho uHolly Perkins, C.S.C.S., umseki we Amandla esizwe samaTyhini kunye nombhali we Phakamisa ukuze uyame.

Ukugqitha kuyo, kufuneka uqeqesho olomeleleyo ebomini bakho. Ngoba? Ukuphakamisa iintsimbi kunceda ekuphuculeni imetabolism yakho ixesha elide emva kokuba ixesha lakho lokuzivocavoca liphelile ukusukela ukuba isihlunu onaso, iikhalori ezingakumbi uzitshisa xa usebenza kwaye ngelixa uhleli ngokugqibeleleyo. Ungakhankanyi, uqeqesho lwamandla luyindlela enhle yabasetyhini (kwaye, kakuhle, wonke umntu) ukuba aphephe ukulimala; ukomelela kwezihlunu ezijikeleze kunye nokuxhasa amalungu akho, kokukhona uya kuba nakho ukugcina ifom efanelekileyo kwaye ugcine ngaphandle kwengozi. Kwaye, ewe, ukuphakamisa iintsimbi kunako- kwaye kwenza- kukwenza ube namandla e-AF (ngaphandle kokubangela ukuba "uphuphume phezulu"). (Idibeneyo: 11 IiMpilo eziPhambili kunye neZempilo zoLuntu zokuPhakamisa ubunzima)

Ukuba umtsha kuqeqesho lobunzima, ungakhathazeki. U-Perkins udale olu qeqesho lwamandla oluqala kwiiveki ezine lwabasetyhini ukukunceda ukuba wakhe isiseko esiluqilima soqeqesho lwamandla kwaye utshintshe umzimba wakho kwindawo entsha emva kwayo yonke loo cardio. Iindaba ezimnandi ngokwenene? Kufuneka wenze le nkqubo kabini kuphela ngeveki. Kwiveki nganye, ukuhamba kuya kuhlala kunjalo, kodwa isiqhelo siya kuba nzima enkosi ngokutshintsha kweenkqubo (okt ukuphumla, ukuseta, ukuphinda, okanye ukulayisha).

Beka ubuncinci iintsuku ezimbini zokuphumla phakathi kweentsuku zoqeqesho lwamandla, kodwa wena unako yenza i-cardio ngezo ntsuku zokuphumla (ukucaca: i-cardio ayibi, ayisiyoyona ndlela ilungileyo yokulahlekelwa ubunzima okanye ukugcinwa kwexesha elide okanye, ngokulula, ukuhlala ulungile).

Ngoku, masidilize ukuzilolonga kweeveki ngeeveki ukuze uqale ukuphakamisa iintsimbi njenge pro ngexesha nje.

Iiveki ezi-4 zoQeqesho lwaMandla oMfazi

Iveki 1

Gqibezela imithambo kuqeqesho ngalunye njengeeseti ezichanekileyo. Umzekelo, uya kwenza iseti yoomatshini bokushicilela bomlenze, uphumle imizuzwana engama-30, wenze iseti yesibini, uphumle, wenze iseti yesithathu. Emva koko, dlulela kumsebenzi olandelayo. Uya kugcwalisa yonke intshukumo ekusebenzeni kwamandla kwabafazi ngale ndlela.

Gqibezela iintshukumo ezili-12 zazo zonke iintshukumo kwiiseti ezi-3 nganye, kwaye uphumle imizuzwana engama-30 phakathi kweseti nganye. Khetha umthwalo wobunzima apho ii-reps ezimbini zokugqibela zeseti nganye zinzima ngakumbi, apho ungazukukwazi ukuphinda wenze ishumi elinesithathu. Unokufumana ukuba uyawonyusa umthwalo wobunzima kwiseti nganye ngelixa ugcina ii-12 reps zazo zontathu iiseti. (Umtsha ekuphakamiseni iintsimbi? Jonga olu qeqesho lwabasetyhini olulungele abasaqalayo.)

Iveki yesi-2

Kule veki, uya kuqhubeka nefomathi emiselweyo ethembekileyo kubo bobabini uqeqesho lokuqina kwamandla. Kodwa ngoku, uzakugqibezela iintshukumo ezili-15 zazo zonke iintshukumo kwiiseti ezi-3, kwaye uyakuphumla kuphela imizuzwana eyi-15 phakathi kweseti nganye. Ke ngoko, kule veki, uya kugqiba umsebenzi omninzi ngexesha elincinci. Esi sisikhuthazo esikhulu sokuthatha impilo yakho ukuya kwinqanaba elilandelayo.

Iveki yesi-3

Ixesha lokuxuba kule veki. Endaweni yeeseti ethe tye, uza kugqibezela uqeqesho lwakho lwamandla kubafazi kwisitayile sesekethe.

Kule veki, uyakugqiba iseti nganye yomthambo ngamnye nge-15 reps, emva koko uya kudlulela kwintshukumo elandelayo kungekho kuphumla phakathi. Umzekelo, ngomhla woku-1 wokuzilolonga, uya kwenza iseti yakho yokuqala yocinezelo lomlenze kangange-15 reps, emva koko uya ngokukhawuleza uye kwi-goblet squat kwaye wenze ii-reps ezili-15 emva koko uqhubeke nomsebenzi olandelayo ungaphumli phakathi. iintshukumo. Ekupheleni kwezi ntshukumo zine, uya kuphumla umzuzu omnye, emva koko ugcwalise isekethe amaxesha amabini.

Iveki yesi-4

Kule veki uza kuqhubeka neeseti zendlela yesekethe; Ngeli xesha uzakwenza kuphela i-12 reps yentshukumo nganye, kodwa zimbini (ezinzima!) Utshintsho: Uya kugcwalisa iisekethe ezi-4 ezipheleleyo (ziiseti ezine zomsebenzi ngamnye wokuzilolonga) kwaye akusayi kubakho kuphumla phakathi kwesekethe nganye. Le veki imalunga nokugcina uhamba. Emva kokuba ugqibe intshukumo yokugqibela nokuba yeyiphi na, uya kubuyela ngokukhawuleza kwintshukumo yokuqala kwaye uqale isekethe entsha.

Ndiyifumene? Qhubeka noqeqesho lwamandla abasetyhini: Ezantsi, jonga iidemo zeemithambo ezine zokuphakamisa iintsimbi ezenza uMsebenzi 1, kunye neendlela ezintlanu ezenza uMsebenzi 2. Bukela ufunde, emva koko phawula ikhalenda yakho- kwiiveki ezine ukusukela ngoku, wena awuyi kukholelwa ukuba uya kuziva womelele kangakanani.

Amandla oQeqesho lwaBasetyhini abaSebenzayo 1

Imilenze yeendaba

I-Goblet Squat

Ehleli Umqolo weCable

I-Dumbbell Hammer Curl

Amandla oQeqesho lwaBafazi 2

Imilenze yeendaba

Iinqwelo zokuhamba

I-Dumbbell Bent Arm Side Phakamisa

Ukuxoka kweDumbbell Chest Fly

Ibha ethe tye Tricep Cinezela ezantsi

Uphengululo lwe