Buza uMqeqeshi woSaziwayo: Eyona Ndlela eNgcono yokuPhucula

Umxholo

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Q: Akuyomfuneko ukuba ndinciphise umzimba, kodwa mna yenza ufuna ukubonakala ulungile kwaye unetoni! Yintoni endifanele ukuba ndiyayenza?

A: Okokuqala, ndifuna ukukuncoma ngokuthatha le ndlela isengqiqweni yokutshintsha umzimba. Ngokoluvo lwam, ukwakheka komzimba wakho (izihlunu kunye namafutha) kubaluleke kakhulu kunenani kwisikali. Ndihlala ndibonisa abaxhasi bam ababhinqileyo umfanekiso weponti ye-1 yesihlunu esibhityileyo ijongeka njani xa kuthelekiswa neponti enye yamafutha. Zibonakala zahluke ngokupheleleyo, kunye neponti yenqatha ethatha indawo ethe kratya kunepawundi yemisipha.

Cinga ngalo mzekelo wobomi bokwenyani: Yithi ndinabaxhasi ababhinqileyo ababini. "UmThengi A" unobude obuziimitha ezi-5 nee-intshi ezi-6 ubude, unobunzima obuziikhilogram ezili-130, kwaye uneepesenti ezili-18 zamafutha omzimba (ngoko ke uneekhilogram ezingama-23.4 zamafutha omzimba), kwaye "umxhasi B" naye uziimitha ezi-5 ubude nee-intshi ezi-6 ubude, unobunzima obungama-130 eeponti, kwaye unamafutha omzimba weepesenti ezingama-32 (ngoko ke uneekhilogram ezingama-41.6 zamafutha omzimba). Aba bafazi babini bazakujongeka bahluke ngokwahlukileyo, nangona benobunzima obulinganayo ngokulinganayo ngeepawundi kwaye baphakama ngokulinganayo.

Ke ukuba ufuna ukulunga kwaye uthoniswe, suzikhathaza kakhulu ngesikali kwaye ugxininise kubume bomzimba wakho, ngakumbi ukuba ulandela loo mbonakalo ibhityileyo nenomtsalane. Zama ukuzilolonga kwiphepha elilandelayo, eliguqulwe kwincwadi yam, Ekugqibeleni, kwaye yenzelwe ukukunceda uchithe amanqatha omzimba amaninzi, uphakamise imetabolism yakho, kwaye wandise ithoni yemisipha yakho iyonke.

Isebenza njani: Ngokubandakanya ubuchwephesha obubizwa ngokuba yimetabolism yokuxhathisa uqeqesho, ukwandisa ixesha lakho ejimini. Ngale ndlela yoqeqesho, uya kwenza iseti yokuqala yemithambo, uphumle ixesha elimiselwe kwangaphambili, emva koko uye kwimithambo elandelayo njalo njalo. Nje ukuba ugqibe isethi enye yomsebenzi ngamnye kwisekethe, phumla imizuzu emi-2 uze uphinde yonke isekethe enye ukuya kwamaxesha amathathu, kuxhomekeke kwinqanaba lakho lokuqina. Gqibezela ukuzilolonga kathathu ngeveki kwiintsuku ezingezizo ezilandelelanayo (umzekelo, ngeMivulo, ngooLwezithathu nangooLwezihlanu).

Khetha ubunzima (umthwalo) onomceli mngeni kwaye ekuvumela ukuba wenze ubuncinci bokuphindaphinda obufunekayo kwifom efanelekileyo kodwa ungagqithisi kwelona nani liphezulu lokuphindaphinda. Ukuba awukwazi ukwenza elona nani lincinci lee-reps, yehlisa ukuxhathisa okanye uhlengahlengise umthambo ukuze wenze lula kancinci (okt. ukutyhala ngetafile endaweni yokutyhala rhoqo). Ukuba ungafikelela elona nani liphezulu lokuphinda-phinda, zama ukwandisa ukuxhathisa okanye uhlengahlengiso lomthambo ukwenza kube nzima ngakumbi.

Amanye amanqaku eprogram: Ngexesha leveki 1-2, phumla imizuzwana engama-30 phakathi kokuzivocavoca. Kwiiveki 3-4, sebenzisa imizuzwana eyi-15 yokuphumla phakathi kokuzivocavoca. Soloko uthabatha imizuzu emi-2 epheleleyo emva kokugqiba yonke isekethe. Ukuba uqala ukwenza iiseti ezimbini zeesekethe kwiveki yoku-1, yongeza umjikelo wesithathu wesekethe kwiveki yesi-2 okanye yesi-3. imithambo iveki nganye, ngelixa ikwanyusa ukuxhathisa.

Fumana ukuzilolonga ngoku! Umsebenzi

A1. Dumbbell Split squats

Iiseti: 2-4

Reps: 10-12 kwicala ngalinye

Umthwalo: TBD

Phumla: imizuzwana engama-30

A2. Ukuphusha usenyuka

Iiseti: 2-4

Iimpendulo: Zininzi kangangoko kunokwenzeka usebenzisa ifom efanelekileyo

Umthwalo: Bodyweight

Phumla: imizuzwana engama-30

A3. I-Dumbbell eQhelekileyo yokuQhawula umlenze

Iiseti: 2-4

Iimpendulo: 10-12

Umthwalo: TBD

Ukuphumla: imizuzwana engama-30

A4. Icala le Bridge

Iiseti: 2-4

Iimpendulo: Imizuzwana engama-30 kwicala ngalinye

Umthwalo: Bodyweight

Ukuphumla: Imizuzwana engama-30

A5. Oojack abaxhumayo

Iiseti: 2-4

Reps: 30 Imizuzwana

Umthwalo: Ubunzima bomzimba

Phumla: imizuzwana engama-30

A6. I-Single-Arm Dumbbell Row

Iiseti: 2-4

Reps: 10-12 kwicala ngalinye

Umthwalo: TBD

Phumla: imizuzwana engama-30

A7. Uhleli uCurl ukuya kuShicilelo loMkhosi

Iiseti: 2-4

Iimpendulo: 10-12

Umthwalo: TBD

Ukuphumla: imizuzwana engama-30

A8. Iibhola zeSwitzerland Roll Roll Out

Iiseti: 2-4

Iimpendulo: Zininzi kangangoko kunokwenzeka usebenzisa ifom efanelekileyo

Umthwalo: Bodyweight

Phumla: imizuzwana engama-30

Umqeqeshi wobuqu kunye nomqeqeshi wamandla uJoe Dowdell yenye yezona ngcali zifunwa kakhulu emhlabeni. Isimbo sakhe esikhuthazayo sokufundisa kunye nobuchule obukhethekileyo buncede ekuguquleni abathengi ababandakanya iinkwenkwezi zikamabonwakude kunye nefilimu, iimvumi, iimbaleki ezidumileyo, ii-CEO, kunye nemodeli ephezulu yefashoni evela kwihlabathi liphela. Ukuze ufunde ngakumbi, jonga JoeDowdell.com.

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