Izibonelelo ezi-8 zokwenza iiMithambo zoSimahla eziSimahla

Umxholo

• 1. Ziyasebenza.
• 2. Zisebenza kakuhle kakhulu.
• 3. Ziphucula ibhalansi yakho.
• 4. Zibeka itotshi kwiikhalori ezinzulu.
• 5. Zikwenza womelele kakhulu.
• 6. Ziyongena kwigunjana lakho.
• 7. Banciphisa umngcipheko wokulimala.
• 8. Akukho mida.
• Uphengululo lwe

Ukuba amandla akho okusebenza anqunyelwe koomatshini bokumelana, lixesha lokuba uvuke uthathe ubungakanani. Ayisiyiyo kuphela ukuba ilunge ngakumbi kwaye iyabiza kakhulu xa usebenza ekhaya, kodwa ukusebenzisa iintsimbi zasimahla xa kuthelekiswa noomatshini okunene kunika izibonelelo zokusebenza ngakumbi. Ngokwabaqeqeshi nakwisayensi, ukubabandakanya kwindlela yakho yokuzilolonga yeyona ndlela yokuqinisa izihlunu zakho, ukutshisa iikhalori, kwaye ube ngcono kuyo yonke into oyenzayo. Ukuphumelela.

Apha, zonke izibonelelo zokusebenzisa ubunzima basimahla xa kuthelekiswa noomatshini. (Emva koko, funda malunga nezibonelelo zokuphakamisa ubunzima ngokubanzi.)

1. Ziyasebenza.

Eyona mithambo ilungileyo yeyokuphucula intsebenzo yakho ngaphandle kwendawo yokuzivocavoca — nokuba oko kuthetha ukubaleka umgama ongangesiqingatha-semarathon, ukuhambisa ifanitshala ejikeleze igumbi lakho lokuhlala, okanye ukunyuka kwiikhawuntari zakho zasekhitshini kuba ikhaya lakho lenzelwe abantu abade, utsho umqeqeshi wamandla kwaye Umqeqeshi wabucala uMike Donavanik, CSCS Lezo zivocavoci zizinto abathi abaqeqeshi bazibiza ngokuba "ziyasebenza," kwaye ubukhulu becala, zifuna ubunzima bokusimahla.

Amatye okulinganisa asimahla avumela umzimba wakho ukuba uhambe kuzo zontathu iindiza zentshukumo, ukuze uhambe kwindawo yonke njengokuba ubunokwenza kubomi obuqhelekileyo, utshilo. "Oomatshini bahlala phantsi kwakho bephakamisa umthwalo obunzima ngelixa kuthintelwe inqwelomoya enye yokuhamba. Nangona kunjalo, ebomini ngaphandle kwendawo yokuzivocavoca, kunqabile ukuba ukhe utyhale, utsala, okanye uphakamisa uhleli. (Lo ngumbono ngasemva kokufaneleka okusebenzayo.) Nokuba umthambo osisiseko wasimahla, onje nge-dumbbell biceps curl yokuma, uqhubela phambili kwimisebenzi yemihla ngemihla efana nokuphakamisa iingxowa zegrosari okanye iibhegi zokuthenga. Ngoku, ngumsebenzi osisiseko lowo."

2. Zisebenza kakuhle kakhulu.

Kuba iintsimbi zasimahla, ngokungafaniyo noomatshini, azimiselwanga kwindlela ethile, oko kuthetha ukuba awunyanzelekanga nje ukuba utyhale okanye uye kwicala elinye. Kwakhona kufuneka ugcine iintsimbi-kunye nawe-ukuba zingagungqi. Yinto elungileyo kuzo zonke izihlunu zakho, utsho uDonavanik. "Ngenxa yokuba umzimba wakho kufuneka usebenze ukuxhasa ubunzima kunye nokulawula ukuhamba, izihlunu zakho ezinkulu, izihlunu ezizinzileyo, kunye nomongo konke kusebenza kunye ukulawula ukuhamba kwakho." Ke ngempendulo nganye, womeleza indlela ngaphezulu kwesihlunu esinye. (Eyeleleneyo: Kutheni kufuneka ube neMithambo eDityanisiweyo kwindlela yakho yoMzimba)

3. Ziphucula ibhalansi yakho.

Iintsimbi zasimahla azisebenzi nje izihlunu ezininzi ngaxeshanye. Benza ukuba basebenze kunye, okubaluleke kakhulu kwibhalansi kunye nokulungelelaniswa, uDonavanik uthi. Ngokomzekelo, isifundo kwiIjenali yaMandla kunye noPhando lokuBambisa uthelekise ubunzima bokusimahla ngokuchasene noomatshini kwaye wafumanisa ukuba abantu abenza imithambo enesisindo sasimahla baphucule ibhalansi yabo ephantse iphindwe kabini kunaleyo yabenza imithambo efanayo koomatshini bokuqeqesha. Okokugqibela, awuyi kuwa kwiklasi yeyoga.

4. Zibeka itotshi kwiikhalori ezinzulu.

Ukuqina kwemisipha osebenza kuyo ngexesha lomthambo owunikiweyo, kokukhona iikhalori uzakuzitshisa rhoqo, utshilo uDonavanik. Kwaye ngelixa nawuphi na umthambo wobunzima basimahla uza kurhafisa izizinzi zakho ezincinci ngaphezulu kokuzivocavoca komatshini, iintsimbi zasimahla zikuvumela ukuba wenze iintshukumo ezidibeneyo ezisebenza umzimba wakho wonke ngaxeshanye, utshilo. Cinga nge-squat ukuya phezulu cofa: Ngokubetha imilenze, isiseko, iingalo kunye namagxa, intshukumo ithumela ikhalori yakho ukutshisa eluphahleni. (Idibeneyo: Uyinyusa njani iMetabolism yakho usebenzisa i-Pair yee-Dumbbells)

5. Zikwenza womelele kakhulu.

Ewe kokubini kubalwa njengoqeqesho lokunganyangeki, kodwa umzimba wakho uphendula ngendlela eyahlukileyo ekukhululeni ubunzima kunye noomatshini. Xa abaphandi beYunivesithi yaseSaskatchewan bafakela i-electrode kubadlali, bafumanisa ukuba abo benza i-squats ye-free-weight squats basebenze umlenze wabo kunye nezihlunu zabo ezingundoqo ngama-43 ekhulwini ngaphezu kwabo benza i-squats yomatshini we-Smith. Ngapha koko, imithambo enesisindo sasimahla ibangela impendulo enkulu yehomoni kunokwenza umthambo ofanayo owenziwa koomatshini bokumelana, ngokophando olwenziwe kwi Ijenali yaMandla kunye noPhando lokuBambisa. Kwaye loo mpendulo yehomoni ichaza indlela izihlunu zakho ezakha ngayo kwaye zikhule emva kweseshoni yakho yoqeqesho. (Idibeneyo: Umsebenzi onzima kakhulu ongayenza kunye neDumbbell enye)

6. Ziyongena kwigunjana lakho.

Ngaba ungafikelela kwisiqingatha seshumi elinesibini koomatshini bokuxhathisa? Okanye zifake endlwini yakho? Mhlawumbi akunjalo. Kodwa iiseti ezimbalwa zeedumbbell? Yinto enokwenzeka ngokupheleleyo. Ukugcina imali kunye nendawo enkulu, cinga ngokuthenga izinto ezinobunzima ezinokuhlengahlengiswa. Iseti inokubiza naphi na ukusuka kwi-50 yeerandi ukuya kumakhulu ambalwa eedola, kwaye zisebenza ukuya kuthi ga kwi-dumbbells ezili-15 kwenye. Abanye bahlengahlengisa ukusuka kwiipawundi ezintlanu nganye ukuya kuthi ga kwiipawundi ezingama-50 inye, ke isibini esinye kuko konke okudingayo. (Awuqinisekanga ukuba ungaqala njani ukwakha eyakho indawo yokuzivocavoca ekhaya? Jonga apha: I-11 iAmazon ithenga ukwakha iGym yasekhaya ye-DIY engaphantsi kwe- $ 250)

7. Banciphisa umngcipheko wokulimala.

Indlela efanelekileyo yokuthintela ukulimala kukunyusa ukungalingani kwemisipha yakho. Ukuphakamisa iintsimbi zasimahla yindlela entle yokwenza oko. Ngenxa yokuba izisindo zamahhala zihlala zicela umngeni kwibhalansi yakho, zikunyanzela ukuba usebenze kwaye uqinise imisipha yakho encinci yokuzinzisa, edlala indima enkulu ekuxhaseni umzimba wakho kunye nokugcina amalungu akho kwindawo yawo efanelekileyo, uDonavanik uthi. Kwaye, kuba ubunzima basimahla bulayisha kwicala ngalinye lomzimba wakho ngokwahlukeneyo, banciphisa umahluko wamandla phakathi kweebiceps zakho, iicriceps, imisipha, nantoni na. "Ukuba wenza i-dumbbell chest press, uyakuqonda kwangoko ukuba enye ingalo ibuthathaka kunenye, utshilo. Ungayichazanga eyakho, ingalo yakho eyomeleleyo ayizukukwazi ukubuyekeza njengoko inokwenza ngomatshini wokushicilela esifubeni-nto leyo eyandisa ukungafani kwamandla. (Zama ezi zi-7 zeDumbbell zoQeqesho lwaManyathelo aLungisa ukungalingani kwemisipha ukuze uqalise.)

8. Akukho mida.

Izisindo zasimahla ngokuqinisekileyo sesona sixhobo sisebenzayo sokusebenza. Konke okudingayo bubunzima kunye neenyawo ezimbalwa zesikwere ezingenanto, kwaye unokwenza amakhulu, ukuba kungangamawaka, okuzivocavoca ukomeleza yonke imisipha emzimbeni wakho.

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