Uyongeza njani imithambo yokuziqhelanisa nomsebenzi wakho

Umxholo

• Izibonelelo
• Ukuzilolonga oku-6 ukuzama
• 1. Ukufa
• 2. Ukuguqula umva ngokulinganisela nge-bicep curl
• 3. Isikwere
• 4.Umngxuma ongaphambili ujike
• 5. I-Dumbbell igxalaba lokucinezela ibhola yomthambo
• 6. Ukujikeleza okuphezulu kweplanethi T-spine
• Ishedyuli yomsebenzi
• Iingcebiso zokhuselo
• Ukuthatha

Zintoni ii-compound exercises?

Ukuzivocavoca okuhlanganisiweyo kukuzilolonga okusebenza kumaqela emisipha ngaxeshanye. Umzekelo, i-squat ngumsebenzi wokudibanisa osebenza i-quadriceps, i-glutes kunye namathole.

Unokwenza umthambo wokudibanisa odibanisa imithambo emibini ukuya kwelinye ukuya ekujoliseni nangakumbi izihlunu (umzekelo, lunge nge-bicep curl).

Ukuzivocavoca kwecompound kwahlukile kwindlela yokuzikhetha. Abo basebenza iqela elinye lemisipha ngexesha. I-bicep curl yendabuko yinto yokuzihlukanisa efuna ukuqinisa i-biceps, umzekelo.

Ukuzilolonga ngamanye amaxesha kuyanceda kunyango lomzimba ukomeleza izihlunu ezithile okanye ukubuyisela kwimeko yesiqhelo emva kokonzakala.

Funda ukuze ufunde malunga nezibonelelo zokwenza umthambo ngemizekelo, iindlela zokuzongeza kulungelelwaniso lwakho lokuzilolonga, kunye neengcebiso zokugcina ukhuselekile.

Izibonelelo

Esona sibonelelo sikhulu sokwenza umthambo wekhompawundi isenokuba kukusetyenziswa kakuhle kwexesha lakho. Ukuba unexesha elilinganiselweyo kuphela lokuzilolonga, uya kusebenza ngakumbi izihlunu kunye nokwakha amandla ngakumbi ngokugxila kwimithambo eyenziweyo.

Ezinye izibonelelo zibandakanya:

• ukutshisa iikhalori ezingaphezulu
• ukuphucula ukulungelelaniswa kwemisipha
• ukuphakamisa izinga lentliziyo
• ukuphucula ukuguquguquka
• ukuphucula amandla
• ukufumana ubunzima bemisipha

Ukuzilolonga oku-6 ukuzama

1. Ukufa

Izixhobo ezifunekayo: i-barbell (ngokuzithandela; unokongeza iintsimbi kwi-barbell ngomceli mngeni owongezelelweyo)

Imisipha ekujoliswe kuyo: iingalo, iilati, iiglute, imisipha, isiseko, phezulu, phakathi, kunye nezantsi

1. Yima nge-barbell emgangathweni, iinyawo ezinqamleza ububanzi, iinzwane eziphantsi kwebar.
2. Qhuba umva okhalweni lwakho, ugcine undoqo wakho uqinile kwaye umqolo wakho ungathathi cala xa uhla. Umqolo wakho kufuneka uhlale ucabalele, ungagobanga.
3. Bamba ibha ngezandla zakho. Izandla zakho kufuneka zibekwe kwibar ebanzi kancinci kunamathanga akho.
4. Gcina amadolo ethambile kwaye utyhale izithende zakho njengoko uqala ukuphakamisa.
5. Tsala ibha phezulu ukuze isinqe sakho kunye nebha inyuke ngaxeshanye, ugcine ibha kufutshane nomzimba wakho njengoko uphakamisa.
6. Ukugqiba kwindawo ende kunye ne-glute cofa phezulu.
7. Nciphisa kancinci ibha emhlabeni ngelixa ujonga esinqeni.
8. Yenza i-10 ukuya kwi-12 ye-reps kwaye uphumle ubuncinci imizuzwana engama-30 ukuya kuma-60 phakathi kweeseti. Sebenza ukuya kwiiseti ezi-3.

2. Ukuguqula umva ngokulinganisela nge-bicep curl

Izixhobo eziyimfuneko: iseti yeedumbbells

Imisipha ekujoliswe kuyo: iiglute, imisipha, i-abs, iinyonga, ii-biceps

1. Yima ngeenyawo i-hip-width ngaphandle, ubambe i-dumbbell kwisandla ngasinye. Iingalo zakho kufuneka zandiswe ezantsi kunye neentende zakho zijonge emzimbeni.
2. Buyela umva ngonyawo lwasekunene kunye nesinqe esisezantsi kunye nemilenze kwindawo yokubopha.
3. Bambelela unyawo lwakho lwasekhohlo emhlabeni kwaye uzise unyawo lwakho lwasekunene phambili ukuze ubuyele ekumeni. Phezulu, hlala ulinganisile kunyawo lwasekhohlo, kwaye ungavumeli unyawo lwasekunene luchukumise umhlaba.
4. Yenza i-bicep curl ngeengalo zombini ngaxeshanye.
5. Buyisela umlenze wasekunene kwindawo ye-lunge, ukubuyisa iingalo ezantsi kunye ne-dumbbells ezifanayo emzimbeni.
6. Phinda u-6 ukuya ku-8 ukuphinda umlenze wasekunene ngaphambi kokutshintshela ekhohlo.
7. Phumla imizuzwana engama-60 ukuya kwengama-90 emva kokugqiba icala lasekhohlo. Gcwalisa iiseti ezi-2 ukuya kwezi-3.

3. Isikwere

Izixhobo ezifunekayo: nanye

Imisipha ekujoliswe kuyo: i-quadriceps, i-glutes, kunye namathole

1. Qala ngeenyawo ezibanzi kancinane kunobubanzi obusisinqe, iinzwane ziphume kancinane.
2. Gcina isifuba sakho siphume kwaye siphume, zibandakanye isisu sakho, kwaye ubuyisele ubunzima bakho kwizithende zakho njengoko unyanzela umlenze wakho.
3. Zithobe kwi-squat de amathanga akho afane okanye aphantse afane nomgangatho. Amadolo akho kufuneka ahlale elungelelaniswe ngaphezu kwenzwane yakho yesibini.
4. Gcina isifuba sakho ngaphandle kwaye uqinile ngxi njengoko utyhala izithende zakho ukuba ume umva ukuya kwindawo yakho yokuqala. Cinezela ubuqaqawuli bakho phezulu.
5. Yenza i-10 ukuya kwi-15 reps. Sebenza ukuya kwiiseti ezi-3.

4.Umngxuma ongaphambili ujike

Izixhobo ezifunekayo: nanye

Imisipha ekujoliswe kuyo: iiglute, imisipha, i-abs, iinyonga

1. Yima ubude ngeenyawo ububanzi begxalaba kwaye iingalo zakho zolulwe phambi kwakho.
2. Nyathela unyawo lwasekunene uye phambili kwindawo yokuma, ugcine iingalo zakho zoluliwe. Umlenze wakho wangaphambili kufuneka wenze i-angle ye-90-degree kwaye idolo lakho akufuneki lidlule ngaphaya kweenzwane zakho. Umlenze wakho wangasemva uya kwenza i-angle ye-90-degree angle.
3. Kwimeko ye-lunge, jikisa umzimba wakho ongaphezulu uye ngasekunene, emva koko ujike ubuyele embindini.
4. Buyela umlenze wasekunene kwindawo yokuqala kwaye ungene phambili ukuphinda intshukumo ngomlenze wasekhohlo.
5. Yenza imiphunga esi-8 ukuya kweli-10 kumlenze ngamnye. Sebenza ukuya kwiiseti ezi-3.

5. I-Dumbbell igxalaba lokucinezela ibhola yomthambo

Izixhobo eziyimfuneko: iseti yeedumbbells, ab okanye ibhola yomthambo

Imisipha ekujoliswe kuyo: i-abs, i-deltoids, i-pectoralis enkulu, i-triceps brachii

1. Qalisa ukuhlala kwibhola yokuzilolonga kunye nomxholo wakho obandakanyekayo. Bamba i-dumbbell enye kwisandla ngasinye.
2. Beka iidumbbell emathangeni akho ukuqala kwaye usebenzise amathanga akho ukukunceda uqhubekise i-dumbbells ukuya kubude begxalaba, kwi-angle ye-90-degree engqinibeni emacaleni kunye ne-dumbbells ejonge phambili.
3. Cinezela iidumbbells ngqo kude kube iingalo zakho zithi nkqo ngaphezulu.
4. Cotha ukubuyisela iingalo zakho kwi-angle ye-90-degree, kunye nengqiniba yakho kwindawo yokuphakama kwamagxa. Musa ukuya ezantsi kuneli okanye uya kubeka uxinzelelo kwigxalaba lakho.
5. Yenza i-12 ukuya kwi-15 yeempendulo. Sebenza ukuya kwiiseti ezi-3.

6. Ukujikeleza okuphezulu kweplanethi T-spine

Izixhobo ezifunekayo: nanye

Izihlunu zasebenza: i-abs, amagxa

1. Qala kwindawo yokunyusa, iingalo phantsi kwamagxa, kunye nomxholo wakho osebenzayo. Imilenze kufuneka ibe malunga nomgama wobubanzi be-hip ngaphandle kwalo msebenzi.
2. Cinezela amathanga kunye nokuqaqamba ngelixa ubambise isandla sasekunene ngqo emgangathweni.
3. Phakamisa ingalo yasekhohlo kwaye ujike isinqe sakho kunye namagxa ngasekhohlo, ucinezele ukuya phezulu eluphahleni.
4. Yizisa ngengalo yasekhohlo emhlabeni kunye ne "anchor" isandla sasekhohlo ngqo emgangathweni.
5. Enye into kunye nokujija ukuze ingalo yasekunene isemoyeni.
6. Yenza i-8 ukuya kwi-10 ye-reps kwicala ngalinye. Sebenza ukuya kwiiseti ezi-3.

Ishedyuli yomsebenzi

Ukuba ungumntu omdala osempilweni, kuya kufuneka ukwazi ukwenza imithambo ekhuselekileyo ngokuzibandakanya kwiintsuku ezimbini ukuya kwezintathu ngeveki:

• Gxila kumaqela amaninzi emisipha suku ngalunye. Lindela ubuncinci iiyure ezingama-48 phakathi kweeseshoni zoqeqesho lwamandla ukuvumela izihlunu ukuba ziphumle.
• Okanye unokutshintsha phakathi kokuzilolonga umzimba okujolise kumzimba ngosuku olunye kunye nokujolisa komzimba kugxile kwiseshoni yoqeqesho elandelayo.

Unokongeza iintsuku ze-cardio kwishedyuli yakho yokuziqhelanisa neveki ukufumana ukubetha kwentliziyo yakho, ukutshisa amanqatha, kunye nokunciphisa iikhalori. Unokwenza i-cardio ngeentsuku zokuphumla kuqeqesho lwamandla.

Iingcebiso zokhuselo

Ukuzivocavoca okuhlanganisiweyo, njengokubulala abantu, kufuna indlela ethile yokukunceda uhlale ukhuselekile kwaye uphephe ukwenzakala.

Sebenza nomqeqeshi okanye umntu oqeqeshiweyo xa usenza le mithambo, ngakumbi ukuba awuzange wenze intshukumo ngaphambili. Banokukujonga ukuze baqiniseke ukuba ubuchule bakho bulungile.

Ekugqibeleni, unokukwazi ukwenza ngokukhuselekileyo ukuhamba ngokwakho. Okwangoku, kuhlala kungumbono olungileyo ukuzisa umhlobo wokuzilolonga onokukubona.

Ukuba usaqala, thetha nomqeqeshi okanye umntu osebenza qete ejimini. Banokukunceda ufumanise ukuba zeziphi iintsimbi oza kuqala ngazo. Umgaqo olungileyo wesithupha kukuqala ngobunzima bokukhanya onokuwenza kakuhle ukuphindaphinda kwe-10 ukuya kwe-15 kuseto olunye.

Ukuba uziva uzinzile kwaye ukhululekile, yandisa ubunzima beseti yesibini neyesithathu. Kuya kufuneka "uve ukutsha" ngexesha lokuphindaphinda okumbalwa kodwa ungaze uzive ungazinzanga.

Sela amanzi phakathi kweeseti kwaye uyeke ukuzilolonga ukuba uziva unentloko encinci, unesiyezi, okanye ungaphilanga.

Ukuthatha

Ukuziqhelanisa necompound yindlela efanelekileyo nesebenzayo yokwandisa ixesha lakho kwindawo yokuzivocavoca. Zama ukudibanisa inkqubo yakho yokuzilolonga rhoqo kwiiveki ezimbalwa kwaye ungeze imithambo emitsha yokuziqhelanisa.

Iintlobo ezahlukeneyo ziya kukunceda usebenze ngakumbi kumaqela ezihlunu, kuthintele ukucocwa kwamatye, kunye nokuthintela ukukruquka.

Ukuba awuqinisekanga ngendlela yokwenza umthambo odibeneyo, buza umqeqeshi okanye uchwepheshe wempilo kwindawo yokuzivocavoca. Banokubonisa ubuchule obufanelekileyo ukuze uphephe ukwenzakala.

Ngaphambi kokuba uqale inkqubo entsha yokwenza umthambo, bona ugqirha wakho. Banokuncoma ishedyuli yokuzilolonga yokukhuseleka kwinqanaba lakho lokuqina.