5 Ukuzikhupha kwiinkqubo zoKhuseleko oluDumileyo

Umxholo

• Ukuzilolonga okuphambeneyo
• IHybrid Spinning Class
• P90X
• I-CrossFit
• Indlela yeTracy Anderson
• Uphengululo lwe

Abanolwazi benza yonke inkqubo yokuzilolonga ibonakale imangalisa, kwaye akukho mathandabuzo banokusebenzela abantu ababafaneleyo-ukuba uyayithanda inkqubo ngokwaneleyo, uya kubambelela kuyo, ufumane iziphumo, kwaye mhlawumbi ubone ukubamba imagi yakho yangaphambili nasemva. izikrini zobusuku.

Kodwa ezo ziqingatha zeyure zokufowuna-ngoku iiseshoni zokufihla izinto, nazo: ukuphazamiseka okuncinci, ukubumbana kwenzululwazi, kunye nezinto nje ezothusayo ekumele ukuba wonke umthengi azi ngaphambi kokuba ahlawule ukuhambisa nokuphatha. Zithathele ingqalelo ezi zilumkiso zikwinkonzo kawonke-wonke kwiinkqubo ezithandwayo-zinokungabi ngabaqhekezi, kodwa ubuncinci uya kulazi ibali elipheleleyo ngaphambi kokuba ubambe imali yakho.

Ukuzilolonga okuphambeneyo

Iphepha elichazayo ukuba awusenanto oyifunayo: Abamelwane bakho abasezantsi basenokuba ngabo baphambeneyo.

Ukuhlanya, ngeendlela ezininzi, kuyamangalisa: Iphinda ivelise amandla asekhaya e-P90X, kodwa ngokusebenza okufutshane (imizuzu engama-35 xa kuthelekiswa ngaphezu kweyure ye-P90X) kwaye ngaphandle kwezixhobo ezibiza kakhulu njengee-dumbbells kunye neebar-up-bars, izithintelo Ukungena kuye kwaphulwa, kwaye kwafakwa indawo ye-pushups, squats, kunye ne-LOTS yokuxuma.

Oko kutsiba kunokufaneleka yonke i-hop: Kuphononongo olwenziwa ngo-2006, abaphandi abavela kwiYunivesithi yaseWestern Michigan kunye ne-UT-Arlington bafumanise ukuba irejimeni yeeveki ezintandathu zeplyometric (yokutsiba-tsiba) iphucule ubuchule beembaleki xa kuthelekiswa nabo bahlala bethe nca. Kwaye nangona kungafuneki ukuba ubaleke umkhuseli, obo buchule bunokukunceda xa uzama ukunqanda umngxuma omngxunyana ngelixa ubaleka, okanye xa ufuna ukujula kwikonsathi exineneyo ukuze ufumane abahlobo bakho kumqolo ongaphambili. Kwaye ukubethelela iiplyos kunokunyusa uxinano lweethambo.

Kodwa loo nto yokuhlikihla ikwangumbala: Ukuhla usenyuka ekubethweni kwemitsi emininzi kangaka, ngefom engeyiyo, kunokunyusa umngcipheko wokulimala kwe-ACL, esele ixhaphake amaxesha asibhozo kwabasetyhini kunamadoda. Jonga ugqirha ngaphambi kokuba uqale le nkqubo ukuze uqiniseke ukuba idolo lakho lilanda ngokuchanekileyo. Kwaye ke uhle uye ezantsi kwaye uthethe nabamelwane bakho-Ukubhabha okuphezulu kwe-Insanity kunokunyibilikisa amanqatha, kodwa kunokukumisa kwintlanganiso kunye nomnini-mhlaba wakho phezu kwayo yonke loo nto ibetha kwisilingi yabo.

IHybrid Spinning Class

Ukuziphendulela: Ayizo pushups ezo. Gxila kwibhayisikile yakho.

Kwenye indawo embindini weklasi yakho ye-Spin, ngelixa ubila ngehempe yakho (elungileyo) kwaye ii-quads zakho zisemlilweni (zilungile), umyaleli wakho angakuxelela ukuba uphume esihlalweni (ulungile) kwaye uqale ukwenza "pushups" kwiimbambo zakho.

Akulungile: Ezi ayizizo ii-pushups. Isikhundla sakho sikuvumela kuphela ukuba ucinezele iqhezu elincinci lobunzima bomzimba wakho, kwaye inyaniso yokuba wonke umzimba ophezulu uyayihoxisa inzuzo ye-pushup kumbindi wakho, i-butt, kunye nemilenze. Uluhlu lwentshukumo luthintelwe, kwakhona, into ethi isayensi ayilunganga: Kuphononongo olupapashwe ngo-2010 kwiJournal of Strength & Conditioning Research, izazinzulu zafumanisa ukuba ukuhla koluhlu lwentshukumo kunxulunyaniswa nokuncipha kokuqashwa kwemisipha.

Ke nikela ingqalelo kulwakhiwo lwakho. Kwaye xa ufika ekhaya, sebenza kumzimba wakho ophezulu ngelixa ishawari yakho yasemva kokusebenza ifudumala: Yehla kwaye wenze iseti okanye ezimbini zoluhlu olugcweleyo, iipushups zomzimba ezipheleleyo ngaphambi kokuba utsibe kwaye ucoce.

P90X

Iphepha elichazayo ukuba awusenanto oyifunayo: Imilenze yakho kunye neempundu ziya kuncipha (kwaye mhlawumbi zingabi ngendlela oyifunayo).

Ukusebenza kothotho lweeDVD zikaTony Horton kudale umkhosi wabazifotayo, kodwa loo mifanekiso ihlala ithathwa esinqeni. Kwabasetyhini abaninzi, i-tush enzima kunye nemilenze eqinile ibaluleke kakhulu njengamagxa amabi kunye nesifuba. Kwaye ishedyuli ye-P90X isenokungabi yinto efanelekileyo ukufezekisa ezo ziphumo. nangoko, idityaniswe nomsebenzi wokutsala-onzima wokubuyela umva. Isayensi ibonisa ukuba ufuna ngakumbi: Kuphando lwe-2003 oluvela kwiYunivesithi yase-Arizona State, abaphandi banqume ukuba ukuqala ukuzivocavoca kwaba neempendulo ezingcono zokuphuhlisa amandla ngokuqeqesha iqela le-muscle iintsuku ezintathu ngeveki; Ukuzivocavoca okuqhubela phambili kuye kwafumana ezona ziphumo zibalaseleyo kwiiseshoni zoqeqesho ezimbini kwiqela ngalinye lezihlunu. Ke ukuba ufuna imilenze engcono kunye ne-butt, yongeza iindlela zakho ze-X ngezinye ii-SQ&L-squats kunye nemiphunga.

I-CrossFit

Iphepha elichazayo ukuba awusenanto oyenzayo: Ayizizo zonke iigyms ezenziwe ngokulinganayo.

Akukho mathandabuzo ukuba kuhlobo lomntu olungileyo, isantya sokungakhathali kunye nokukhuthazwa kokukhuthazwa kokuzilolonga kweCrossFit kunokuba yinguqu-amanqaku abantu basetyhini athe omelele kwaye azithembe ngakumbi kwezi ndawo zinokukhuphisana.

Kodwa ufuna yonke loo mikhwazo yokulunga kuba wenza umthambo ngokuchanekileyo-Kunye nesakhono esifunekayo sokwenza iilifti zeOlimpiki ezinobuchwephesha ezenza iCrossFit ukuba ibe nkulu kakhulu, hayi ngenxa yokuba uxubushe ubunzima ngayo nayiphi na indlela, uzibekelela ukulimala, okanye ubuncinci ungabi namandla. (Ufuna umzekelo ogqithileyo? UGoogle "yeyona vidiyo iphambili yokuphakamisa iintsimbi kwimbali yeevidiyo zokuphakamisa iintsimbi.")

Konke kukwindawo yokuzivocavoca (okanye, kwiProssFit parlance, "ibhokisi") oyikhethayo. Iindawo ezininzi ziya kukunceda ufunde ifom engqongqo eyimfuneko yokwenza ucoceko, ukuxhwilwa, isikhafu, iringi, kunye nokunye ukuzilolonga ngeendlela eziya kugcina amagxa akho, amadolo kunye nomqolo ukhuselekile. Jonga ibhokisi apho abafundisi banempilo egqibeleleyo kunye nokuqina komzimba kwizatifikethi ezivela kumaqela amkelwe kwilizwe lonke njenge-NASM, i-NSCA, okanye i-ACE, kunye needigri kwi-physiology okanye kwi-kinesiology. Kwaye ubone ukuba ibhokisi ojonge kuyo inenkqubo ye-On-Ramp: Ezi khosi zokuqalisa ziya kukuqhuba kwiintshukumo ezinzima ze-CrossFit usebenzisa ubunzima obulula okanye umbhobho wePVC ongenabunzima, ke xa kukho ubunzima kwibha, umzimba wakho ukwazi ukuhamba (kwaye awuyi kugqiba kwiTosh.0).

Indlela yeTracy Anderson

Iphepha elichazayo ukuba awusenanto oyifunayo: NGOKU uya kufumana izihlunu (kwaye unokufumana ukubonakala okungaqhelekanga kwinkqubo).

Umdaniso ophantsi okanye ongenabunzima obufana nokuhamba komqeqeshi odumileyo kaGwyneth kufuneka ukuba ujolise kwizihlunu ezihlala ziphosakele-i-gluteus medius, enokukunceda ukugcina amadolo akho ekugoqweni kwaye abangele ukulimala, kunye ne-trapezius ephantsi, ephoswe yi. iinkqubo ezininzi zamagxa kwaye unokugcina i-scapula yakho ikhuselekile.

U-Anderson ujolise ezi (kunye nazo zonke) izihlunu ngaphandle kobunzima obuninzi ukuze ungafumani "i-bulky" (uxhasa umda weepounds ezintathu kumthwalo). Kufuneka kuqatshelwe ukuba inzululwazi ayilixhasi eli bango: Kuphononongo olwenziwe ngo-2010, abaphandi baseKhanada bafumanise ukuba abenzi bomthambo abenza umthambo ophantsi, womthamo omkhulu (oko kukuthi, ubunzima obulula, ukuphindaphinda okuphezulu) bonyusa iprotein synthesis ngaphezu kwezo. ngubani owenza imithwalo enzima kwi-low reps-kunye neprotheyini eninzi ekugqibeleni iya kukhokelela ekubeni mkhulu (funda: "bulkier") izihlunu. Nangona kunjalo, njengowesifazane akunakulindeleka ukuba uhlakulele ubuninzi obugqithisileyo, ke inzuzo yemisipha iya kuba yinto efihlakeleyo kunokuba izandile.

Sekunjalo, ukuze kwandiswe ubunzulu ngezi ntsimbi zikhaphukhaphu, indlela kaAnderson ifuna ukuba unyuse isantya sentshukumo yakho-okukhokelela kwiintshukumo ezininzi ezixengaxengayo ezingabukeki zintle xa zisenziwa ngabadanisi. Ngoko ngaphandle kokuba ufuna abamelwane bakho babize amadoda anxibe iidyasi ezimhlophe, zoba iikhethini xa uphuma kwiidiski zikaTracy.

Uphengululo lwe