Iindlela ezi-7 zokuQina kwaye uFine ngokukhawuleza

Umxholo

• Ukuzifudumeza ngamandla
• Iintshukumo zomlenze omnye
• Iintshukumo zangaphandle koMziko
• Yongeza ukujija nokujika
• Phakamisa ukuthobela
• Xuba kwaye Tshatisa
• Pakisha ukuze uyiKhuphe
• Uphengululo lwe

Akukho mfihlo yokuba ukungena kubume obukhulu kuthatha ixesha kunye nomzamo. Emva kwayo yonke loo nto, ukuba yonke into ekhawulezileyo yokulungisa, ibango lasebusuku elingenabungozi liyinyani, sonke sinemizimba egqibeleleyo. Iindaba ezimnandi nguwe unako Thatha amanyathelo okukhawulezisa iziphumo zakho. Iqhinga elinye eliqinisekisiweyo: Guqula inkqubo yakho rhoqo emva kweeveki ezintandathu okanye ngaphezulu. Izihlunu zakho ziqhelana nomsebenzi ofanayo wemihla ngemihla (cinga ubuyele kwiklasi yakho yokuqala ye-bootcamp kunye nokuba kube lula kangakanani njengoko usiba namandla). Umceli mngeni emzimbeni wakho ngokongeza i-engile entsha, ukudibanisa ukulandelelana kwemithambo yakho, okanye ukongeza nje ukujija ukuze ufumane izihlunu ezahlukeneyo.

Nazi ezinye iingcebiso ezisixhenxe zokuphucula umthambo wakho.

Ukuzifudumeza ngamandla

Ukuzifudumeza akufuneki kube kukudika. Nangona ukubaleka kwi-treadmill kunokusebenza emilenzeni yakho, akwenzi nto ingako ekulungiseni izihlunu zakho eziphezulu. Zama ukutshintsha ukufudumala kwakho okudiniweyo ngenguqulelo eguqukayo.

"Amandla ashushu, ukufudumala komzimba wonke kuthatha umzimba wakho ngeendlela ezahlukeneyo, ukuvumela ukuba wandise ukujikeleza kwezihlunu oza kuzisebenzisa kulolona qeqesho lwakho," utshilo uPolly de Mille, RN, RCEP, CSCS, umthambo womzimba KwiZiko loNyango lwezeMidlalo labasetyhini iSibhedlele soNyango olukhethekileyo eNew York. Zama le ntshukumo phambi kokuba usebenze ngokulandelayo ukufudumala umzimba wonke.

Amayeza eBhola Woodchop: Yima ngeenyawo ezibanzi kancinane kunobubanzi bamagxa ngokuqelelene kwaye ubambelele kwibhola ekhaphukhaphu ukuya kwephakathi iyeza (5 ukuya kwi-6 lbs). Cofa isinqe sakho umva kwaye ulahle kwi-squat njengoko uzisa ibhola ezantsi ukuchukumisa unyawo lwakho lwasekhohlo, i-shin, okanye idolo (kuxhomekeke kubhetyebhetye bakho). Phakama uphume kwi-squat njengoko ujikeleza ngaxeshanye kwaye uphakamise ibhola phezulu nangapha kwelinye icala, ngokungathi uyiphosa kwelinye igxalaba. Yenza iiseti ezi-2 zokunyusa i-10 kwicala ngalinye, macala omabini atshintshanayo emva kweseti nganye.

Iintshukumo zomlenze omnye

Iintshukumo ezinomlenze omnye zifuna ulungelelwaniso olungakumbi lwe-neuromuscular (inkqubo yemithambo-luvo kunye nezihlunu) ukuze kuzinziswe zombini iqatha kunye nedolo kunye ne-femur (ithambo lethanga) kunye ne-pelvis, utshilo u-Irv Rubenstein, PhD, i-physiologist, kunye nomseki we-STEPS, a. Nashville, indawo yokomelela ye-TN. "Ukongeza, umlenze omnye kufuneka uphakamise kungekuphela nje ubunzima bomzimba ongasentla kodwa kufuneka uthwale ubunzima bomnye umlenze, obonisa amandla amakhulu ngakumbi."

Ukuphuhlisa ukuzinza komlenze omnye kuyisixhobo esinamandla sokuthintela ukulimala, ngokukodwa kwimidlalo efana nokugijima, u-de Mille uthi. "Xa ubaleka, ngokutsiba usuka komnye umlenze uye komnye. Ukuzinza komlenze omnye okuzinzileyo kukhokelela ekuphulukaneni nokulungelelana ngalo lonke ixesha ufika-kuseto olufanelekileyo lokulimala."

Ngomsebenzi wakho olandelayo, zama ukuma emlenzeni omnye kwisiqingatha sazo zonke iiseti zomzimba ophezulu; tshintshela komnye umlenze wesinye isiqingatha, okanye uzame ukudibanisa unilateral njenge squats ezinomlenze omnye kwindlela yakho yesiqhelo.

Iintshukumo zangaphandle koMziko

Ukuhamba ngaphandle kweziko kubandakanya ukusasazwa kobunzima obungalinganiyo obufuna imisipha yomzimba wakho ukuba "ungene." Imisebenzi emininzi yemihla ngemihla ibandakanya ukungahambi kakuhle kwebhalansi kunye ne-mdashlari ephethe ityesi enzima okanye isipaji, ukujija irakhi yetenisi, okanye ukuphatha umntwana okanye ibhegi yokutya ngengalo enye.

Iindlela ezilula zokubandakanya ukuhamba phakathi kweziko kubandakanya ukwenza i-squat ngelixa utyhala ibhola yomzimba eludongeni ngengalo enye; okanye ubambe i-kettlebell kwisandla esinye ngelixa usenza i-squat okanye i-lunge.

"Ukuziqhelanisa nokuhamba phakathi kweziko ngendlela egxile, elawulwayo kunceda ekuphuculeni uzinzo oluyimfuneko ukugcina ulungelelwaniso olufanelekileyo xa usenza le ntshukumo kubomi bokwenyani," utshilo uMille.

Yongeza ukujija nokujika

Ngaphezulu kweepesenti ezingama-85 zezihlunu ezijikeleze umbindi wakho zilungelelaniswe ngokwe-diagonally okanye ngokuthe tye kwaye zijikeleza njengomnye wemisebenzi yazo," utshilo u-de Mille. ."

Iintshukumo ezijikelezayo zisebenza undoqo wakho, utshilo uTamilee Webb, MA, umqeqeshi wokuqina komzimba owaziwayo ngothotho lwevidiyo zeBuns of Steel. "Umzekelo, zama ukujikeleza umzimba wakho ngelixa ubambe ibhola yeyeza ngexesha langaphambili, efuna uzinzo olungaphezulu kunelunge ngaphandle kwebhola okanye ujikelezo," utshilo uWebb. Ezi ntshukumo zikwalinganisa imisebenzi yobomi bokwenyani njengokuhamba kwaye emva koko ujikeleze / ujike ukubeka ukutya emotweni.

Phakamisa ukuthobela

Hayi, asibhekiseli kwitreadmill. Ngokuphakamisa indawo yebhentshi ngelixa ucinezela isifuba, wongeza iindidi, ezinokuthi zifumane amandla, utshilo u-de Mille. "Umzimba wakho uqhelana noxinzelelo olusebenza kuwo, ngoko ke ukuhlukahluka kubalulekile ekufumaneni ukuqina komzimba jikelele."

Ukwenza umthambo kwindawo ethe tyaba, ukuthambeka, ukwehla, okanye umhlaba ongazinzanga njengebhola yozinzo konke kunokunikela ngemithwalo eyahlukileyo eyahlukileyo kwimisipha. "Nanini na xa utshintsha ukuthambekela kokwenza umthambo, utshintsha amandla kunye namaqela emisipha aza kwenza umthambo," utshilo uWebb. Umzekelo, ibhentshi ecaba igxile kwi-deltoid yangaphambili (phambi kwegxalaba lakho) kunye ne-pectorals (isifuba), kodwa ukwenza umsebenzi ofanayo kwi-incline kufuna i-deltoids (amagxa). Zama ukuphakamisa ukuthambekela kweseti yakho elandelayo yoomatshini besifuba, okanye ubenze kwibhola yomzimba.

Xuba kwaye Tshatisa

Ukudibanisa imithambo emininzi kwintshukumo enye kusebenza amaqela aliqela emisipha ngaxeshanye (kwaye kukungenisa nokuphuma kwindawo yokuzivocavoca ngokukhawuleza). "Unokuphakamisa ubunzima obuninzi," kusho uRubenstein. Umzekelo, endaweni yokwenza ii-biceps curls zodwa, yenza i-squat kwaye wenze i-curl kwindlela enyukayo."Ukukhawuleza okubonelelwa yimilenze yakho kukwenza ukuba uphakamise ubunzima obuninzi kunokwenza ii-curls ngokwakho," utsho.

Ukufumana izibonelelo ezikhulu ngakumbi, yongeza iplagi yentloko egxalabeni emva kwee-biceps curls. "Ekupheleni kwee-biceps curls, xa izandla zikufutshane namagxa, yehla kwisiqingatha se-squat kwaye usebenzise umfutho ukucofa ubunzima ngaphezulu."

Ulandelelwano olupheleleyo: i-squat + i-biceps curls + i-half squat + i-overhead press.

Pakisha ukuze uyiKhuphe

Ukongeza ubunzima kwimithambo yakho kwenza umzimba wakho usebenze nzima, utshilo uWebb. "Kungenxa yoko le nto abantu abanzima kakhulu kunzima ukuhamba ngezitepsi." IWebb icebisa ukongeza ivesti enobunzima okanye ibhanti yobunzima kwimisebenzi yakho yemihla ngemihla.

"Uya kufumana intliziyo yakho inyuka. Kuthatha amandla amaninzi kunye nezihlunu ezininzi ukwenza imisebenzi efanayo, yemihla ngemihla, "utsho.

I-Webb ithatha i-15-lb, inja yokuhlangula enemilenze emithathu uIzie ebhegini yakhe xa ehamba elunxwemeni ukunyusa ukuhamba kwakhe. Unokwenza okufanayo ngokufaka iingxowa zamanzi okanye isanti kwi-backpack ekuhambeni kwakho okulandelayo. Xa ubunzima buba nzima kakhulu, lahla nje amanzi okanye isanti kwaye uqhubeke uhamba.

Uphengululo lwe