Eyona misebenzi mihle kwiGym eneCandelo

Umxholo

• Ngaba iCardio ngaphandle koomatshini
• Yiba neSicwangciso sokuGcina
• Lungisa iiReps zakho ukuze usebenzise ubunzima obunye kuphela
• Thatha i-Kettlebell
• Khetha iiMovement ezi-2 kwaye uhambe
• Imiyalelo yokuSebenza iCandelo loku-1
• Imithambo yomthambo Icandelo 2
• Okungakumbi kwi-SHAPE.com:
• Uphengululo lwe

Kulabo abasele beyithanda impilo yomzimba, iphupha elibi likaJanuwari: Isixazululo soNyaka oMtsha sigqitha kwindawo yakho yokuzivocavoca, ukubopha izixhobo kunye nokwenza umzuzu wokuzilolonga wemizuzu engama-30 wolule ixesha elingaphaya kweyure. Bayakube bemkile ngoFebruwari… ukuba unokuhlala nje.

Isisombululo esinye: Zama iseshoni yasimahla kunye nomqeqeshi. "Bazokwazi ukuhamba phakathi kwesihlwele ngcono kunokuba ubunakho… kwaye ivulela iindawo ezintsha zokuzilolonga kuwe, utshilo uJared Meachem, uMlawuli weeNkonzo zoKulolonga e-Sky Fitness & Wellbeing gyms. Usenokufumana ithuba lokuzama imithambo emitsha, okanye ube nenkqubo entsha eyenzelwe wena kwiiseshini nje ezimbalwa. "Ungayalela umqeqeshi ukuba avelise inkqubo engathathi ntweni kwezixhobo, ukuze uyenze nangaliphi na ixesha losuku ngaphandle kokulinda emgceni."

Ukuba ijim yakho ayiboneleli ngeeseshini zasimahla-okanye unokukhetha ukuzihamba wedwa-zama ezi zicwangciso zokwenza inkqubo yokuzivocavoca kaJanuwari enqanda imigca ukuze uphile, ukhawuleze… kwaye ngaphandle kokuphoxeka.

Ngaba iCardio ngaphandle koomatshini

Imigca yee-treadmill, i-ellipticals, kunye neebhayisekile ezimileyo zezona zimbi kakhulu-kwaye zinokuthatha imizuzu engama-30 nangaphezulu ukuyicoca. Yenza isisombululo sokuhamba ngaphandle komatshini kwaye ufumane ukusebenza ngakumbi kwe-cardio ngaphandle kokukrola izixhobo.

"Eyona nto ilula kukudala isekethe yokuzivocavoca kabini ukuya kwezine," utshilo uMike Wunsch, umlawuli wokusebenza kwiZiphumo zeFitness eSanta Clarita, CA. I-Wunsch ibeka abathengi bayo ngokugqibezela ngamandla unyaka wonke ngenxa ye-cardio kunye nemeko yovavanyo. Ucebisa ukwenza umthambo imizuzwana engama-20, ejolise kwi-1 rep ngomzuzwana. Phumla imizuzwana engama-20, uze emva koko uye kumsebenzi olandelayo.

"Zama i-squats, i-jump jump, i-pushups, kunye ne-squat thrashes," utshilo. .

Yiba neSicwangciso sokuGcina

Ukuba ufile-usetwe kubunzima okanye unesicwangciso soqeqesho esomeleleyo ebesikade ulandela, yiza nesicwangciso sokugcina-okanye isibini kwisenzo ngasinye sokuzilolonga ukuze uphephe ukuthoba isantya ngomgca, utsho uCraig Ballantyne, CSCS, umnini weTurbulenceTraining.com.

"Ukuba injongo yakho kukufumana isisipha kunye nokulahlekelwa ngamanqatha, ngoko akufanele ukhathazeke malunga nomsebenzi ochanekileyo," umzekelo nje wokuhamba, uthi. Ukuba ucwangcise ukwenza umatshini wokushicilela webhentshi, lungela ukutshintsha koomatshini bokushicilela be-dumbbell. Ngaba akukho zibhola zaseSwitzerland ziselungelweni lokongezwa kwehip? Zama umthambo ngomlenze omnye ebhentshini.

Kukho ibhonasi, iBallantyne ithi: "Ukujija ukuzilolonga kwakho kunye nokuzilolonga okutsha kungakhokelela kutshintsho olutsha emzimbeni wakho."

Lungisa iiReps zakho ukuze usebenzise ubunzima obunye kuphela

Eyona ndlela ingcono yokuphepha imigca yokuzivocavoca akuyi kuhamba-hamba: Esikhundleni sokulwela ii-dumbbells ezahlukeneyo, yila umsebenzi apho usebenzisa ubunzima obufanayo kuzo zonke iintshukumo, utshilo uNick Tumminello, umqeqeshi wamandla kunye nemeko eFlorida kunye nombhali weDVD. kubandakanya uQeqesho lwaMandla lokulahleka kweFat kunye noMgangatho.

"Hlanganisa i-complex. Ikuvumela ukuba wakhe isiphaluka esipheleleyo sokuzilolonga ngokusekelwe kwisixhobo esinye, "utsho. "Nciphise umzimba wakho phantsi kwentshukumo yokunyusa, ukunyakaza, ukuzivocavoca umzimba osezantsi, kunye nentshukumo engundoqo. Khetha umthambo obetha nganye ngeesibini zedumbbells."

Ngokomzekelo, i-Tumminello icebisa ukucinezela kwamagxa (ukutyhala), i-bent-over dumbbell rows (ukutsala), i-squats (imilenze), kunye ne-dumbbell chops (core). Khetha ubunzima obunye kuzo zone ezihamba.

"Ukuba unesibini ye-25-lb dumbbells, i-squats iyakuba lula kunamagxalaba-yenza ukuphindaphinda okuphezulu kwiintshukumo zakho ezomeleleyo, njengee-squats, kunye nokuhamba kancinci kubuthathaka," utshilo. Kuwo wonke umthambo, musa ukwenza ngaphantsi kwesithandathu ukuya kwesibhozo sokumisela iseti nganye, kwaye kungabikho ngaphezulu kwama-20 ukuya kuma-25.

"Musa ukwaphula phakathi kwemithambo," utshilo. Endaweni yoko, zigqibe zonke iindlela ezine, emva koko uphumle imizuzwana engama-90 ukuya kwimizuzu emi-3. Phinda ulandelelwano lonke amaxesha amaninzi kangangoko kunokwenzeka imizuzu eli-12, okanye wenze imijikelo emi-4 okanye emi-5.

Xa uyila isekethe ngokwakho, khetha umthambo ontsonkothileyo osebenzisa amaqela emisipha emininzi kummeli ngamnye, utshilo uJeremy Frisch, umnini kunye nomlawuli we-Achieve Performance Training e-Clinton, Mass. cinezela okanye ujikeleze kwi-dumbbell lunge, umzekelo. Ubunzima obuthandwa nguFrisch: Ishumi lokuphindaphinda isangqa ngasinye se-dumbbell, i-dumbbell push press, imigca egobileyo, i-dumbbell lunges, kunye ne-pushups okanye i-pushups ephezulu.

Thatha i-Kettlebell

Apha kulapho iseshoni yoqeqesho yasimahla inokubakho iluncedo: Yiba nomqeqeshi akufundise iziseko ezimbalwa zeketilebell, kwaye unokuqeqesha amandla kunye necardio kunye nobunzima obufanayo, obunjengebhola. Ukuba sele uqhelene kwaye uzithembile ngefom yakho ye-kettlebell, iWunsch ithi unokwenza ikhefu le-kettlebell swings njengokuzilolonga ngokupheleleyo.

"Ukuba wenza imizuzwana engama-30 yokutshintsha, uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphukise ngalo," Ukuba wenza imizuzwana engama-30 yokuguquka, ke uphinde uphumle imizuzwana engama-30, kwaye uphinde imizuzu eyi-10, oko kuya kuba ngumgqibezeli omangalisayo, "utsho.

Ukuba unomdla wokwakha umthambo ogcweleyo ukuze uhambe nawo, ucebisa oku kumbalwa: i-kettlebell swings, i-goblet squats, i-overhead press, kunye ne-squat thrust.

Khetha iiMovement ezi-2 kwaye uhambe

Ukuba indawo kunye nezixhobo zilinganiselwe, ungoyiki ukuyigcina ilula, utshilo uBallantyne. Unokufumana uqeqesho olukhulu ngokwenza iiseti ezininzi zokuzilolonga ezimbalwa endaweni yokwenza izinto ezininzi ezahlukeneyo.

"Andinangxaki yokuya nokubuya phakathi kwe-dumbbell chest presses kunye ne-dumbbell safu ye-6 iiseti nganye, emva koko ndigqibe nge-pushups kunye ne-chinups ngaphambi kokuyibiza usuku," utshilo.

Tshintshela phakathi kwemithambo emibini echaseneyo kwaye wenze iiseti ezininzi ukuze uzilolonge ngokukhawuleza, ngokufanelekileyo. Ezinye izibini ezinokuthi zenze umthambo opheleleyo: I-Dumbbell squats ngokucinezela amagxa, imiqolo yeedumbbell kunye ne-pushups, i-dumbbell squats ngokucinezela isifuba.

Imiyalelo yokuSebenza iCandelo loku-1

Ukuphushela phezulu:

Thatha i-classic pushup position: imilenze iqonde, izandla phantsi kwamagxa akho. Ukugcina umzimba wakho uqinile, zehlise de isifuba sakho sichukumise umgangatho. Tyhala umva kude kube zandiswa iingalo zakho. Ukuba oku kunzima kakhulu, zama i-pushup ephezulu, izandla zakho ziphakanyisiwe kwinyathelo okanye ebhentshini. Cofa apha ukujonga indlela yokwenza ividiyo.

I-Squat Thrust: Yima iinyawo zakho zibe ngamagxa ububanzi kunye neengalo zakho emacaleni. Pushisa ihips zakho ngasemva, ugobe amadolo, kwaye wehlise umzimba wakho nzulu ngangokunokwenzeka kwisquat. Ngoku khaba imilenze yakho ngasemva ukuze ube kwindawo ye-pushup, ngokukhawuleza ubuyisele imilenze yakho kwi-squat. Yima ngokukhawuleza kwaye uphinde yonke intshukumo. Cofa apha ukujonga indlela yokwenza ividiyo.

Sihlalo weDip: Beka izandla zakho emva kwakho kumda webhentshi okanye isitulo kunye neenyawo zakho emgangathweni iinyawo ezimbalwa phambi kwakho. Nciphisa umzimba wakho de iingalo zakho ezingaphezulu ziphantse zifane nomgangatho. Misa kancinci, emva koko ucinezele umva kwindawo yokuqala. Cofa apha ukujonga indlela yokwenza ividiyo.

Ukwandiswa kweHip yomlenze omnye: Lala ngomqolo isithende sakho sasekhohlo ebhentshini kwaye umlenze wakho wasekunene uthi nkqo emoyeni. Phakamisa isinqe sakho phantsi ngokucinezela isithende sakho sasekhohlo kwibhentshi; umzimba wakho kufuneka wenze umgca othe ngqo ukusuka emagxeni ukuya emadolweni. Hlisa umzimba wakho, kwaye uphinde. Cofa apha ukuze ubone indlela-yokwenza ividiyo.

I-Dumbbell ye-Shoulder Press: Bamba izibini zeedumbbell ngaphandle kwamagxa akho, iingalo zakho zigobile kwaye iintende zijongane. Cwangcisa iinyawo zakho ububanzi begxalaba, kwaye ugobe amadolo kancinci. Cinezela iintsimbi ukuya phezulu de iingalo zakho zime ngokuthe ngqo. Nciphise i-dumbbells ngokukhawuleza kwindawo yokuqala. Cofa apha ukuze ubone indlela-yokwenza ividiyo.

Umqolo weDumbbell ogobe ngaphaya: Yima nge-dumbbell kwisandla ngasinye, iinyawo ezinqeni-ububanzi ngaphandle. Goba amadolo akho, utyhale isinqe sakho ngasemva de umva wakho uhambisane nomgangatho, iingalo zixhonywe ngokuhambelana namagxa akho, iintende zezandla zakho. Buyisela iingalo zakho ekujingani, kwaye uphinde. Cofa apha ukuze ubone indlela yokwenza ividiyo.

I-Dumbbell Squat: Bamba izibini zeedumbile emacaleni akho, iintendelezo ngaphakathi. Tyhala isinqe sakho umva uze wehlise umzimba ngokugoba amadolo. Buyela umva kwindawo yokuqala. Cofa apha ukuze ubone indlela-yokwenza ividiyo.

Buyela umva ukuze uqale

Imithambo yomthambo Icandelo 2

I-Dumbbell Chop:

Bamba ibhola enobunzima okanye idumbbell ngezandla zozibini phambi kwesifuba sakho, iingalo zoluliwe, kwaye ume ngeenyawo zakho ububanzi. Gobisa amadolo omabini uze ujikeleze iinyawo zakho ngasekhohlo, uthobise ibhola (okanye i-dumbbell) kwicala lakho lasekhohlo. Ngoko nangoko yolula imilenze yakho, phakamisa ubunzima phezu kwentloko, kwaye jikela ngasekunene. Phinda zonke ii-reps, emva koko utshintshe amacala (ujikeleze kwicala elichaseneyo).

UKettlebell Swing: Yima ngeenyawo zakho ngaphezu kobubanzi begxalaba ngaphandle. Bamba i-kettlebell ngezandla zombini, iingalo zakho zijinga phambi kwakho. Tyhila isinqe sakho ngasemva kwaye wehlise ubunzima phakathi kwemilenze yakho de bube phantsi kwempundu yakho. Phindela umva kwindawo yokuma kwaye ujikeleze ubunzima ukuya kubude besifuba, ugcine iingalo zakho zithi nkqo. Yiya ngqo kwi-rep yakho elandelayo kwaye uqhubeke ngesantya esikhawulezayo. Cofa apha ukuze ubone indlela-yokwenza ividiyo.

I-Kettlebell Goblet Squat: Cupha idumbbell okanye ikettlebell phambi kwesifuba sakho, iingqiniba zakho zisondelelene. Gxotha umlenze wakho emva kwaye uguqe ngamadolo akho ukuze u-squat, ugcine ubunzima bomzimba wakho kwizithende zakho. Cinezela emva kwizithende zakho ukuya kwindawo yokuqala, kwaye uphinde.

Icandelo leendaba leKettlebell: Bamba i-kettlebell ngaphandle kwegxalaba lakho, ingalo yakho igobile, intende ijonge ngaphakathi. Cwangcisa iinyawo zakho kububanzi begxalaba kwaye ugobe amadolo kancinci. Cinezela i-kettlebell kude kube ingalo yakho ithe nkqo.

Inyathelo ngoCofa: Yima ujonge inyathelo okanye ibhentshi, ubambe iidumbbell emagxeni akho. Beka unyawo olunye kwinqanaba kwaye utyhale phantsi ngesithende sakho ukuphakamisa umlenze wakho ukuya kwinqanaba. Ngaphezulu kwentshukumo, cinezela iidumbbells ngqo ngaphezulu. Buyisela iingalo zakho emagxeni akho kwaye wehla ukuya kwindawo yokuqala. Ukugqiba ukuphindaphinda ngomlenze omnye ngaphambi kokutshintsha imilenze nokuphinda usebenzise umthambo.

Lunge nge Press: Ukubamba iidumbbell emagxeni akho kwindawo emileyo, thatha inyathelo elikhulu phambili ngomlenze omnye. Xa ithanga lakho langaphambili lifana nomgangatho kunye nedolo lakho langemva lisezantsi, cinezela ubunzima obaphezulu. Buyisela ubunzima emagxeni akho kwaye ubuye umva kwindawo yokuqala. Phinda ngomnye umlenze wakho.

Buyela umva ukuze uqale

Okungakumbi kwi-SHAPE.com:

Iindlela ezi-12 zokuLungela ukuBukela ngo-2012

I-10 ye-Crunch-Free Moves ye-Killer Abs

Ezona vidiyo ziBalaseleyo zokuSebenza kuYouTube

2012 INGXELO YOMGANGATHO WOKUGQIBELA WOKUGQIBELA

Buyela umva ukuqala

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