Idesika yeeKhadi yokuSebenza iya kukugcina Uhamba kwaye uqikelela-Nantsi indlela esebenza ngayo

Umxholo

• Uyila njani i-Deck yeeKhadi yokuSebenza
• 1. Gqiba kwingqwalasela yakho yokuzilolonga.
• 2. Yabela umsebenzi wesuti nganye.
• 3. Bazi ababhali bakho.
• 4. Beka umda wexesha.
• 5. Rhuqa amakhadi akho.
• Iingcebiso zokwenza eyonaDesika-yeKhadi yokuSebenza
• Umxholo:
• Umzimba uwonke:
• Imikhonto / Imilenze:
• Umzimba oPhezulu / uMva:
• Uphengululo lwe

Ukuba ukhangele indlela yokuyicoca ukusebenza kwakho, cinga ngokwenza ikhadi lokuzilolonga kwamakhadi. Olu qeqesho lushiya ngokoqobo kwithuba lokumisela ukuba yeyiphi imithambo kunye nokuba zingaphi ii-reps oza kuzenza kwikhadi elinye ukuya kwelinye. Kwaye ungayidlala wedwa okanye neqabane.

Umxholo wedesika yamakhadi wokuzilolonga: Ukwabela umthambo kwisuti nganye, uzobe amakhadi, kwaye wenze umthambo ohambelana nesuti yekhadi ngenani lokuphindaphinda eliboniswe likhadi.

"Isibonelelo sokuzilolonga kukuba yinto engaqhelekanga-awuyazi into elandelayo," ucacisa uMat Forzaglia, umqeqeshi wamandla oqinisekisiweyo osebenzayo kunye nomqeqeshi kwi-NEOU Fitness. "Oku kunokunceda iinjongo zakho ze-cardio ngokugcina isantya sihamba, kwaye kunokukunceda ngamandla ngokongeza ivolumu. Kwaye ungayidlala ngeendlela ezininzi ezahlukeneyo, kuxhomekeke kugxilwe lwakho kuloluya hlobo lokuzilolonga."

Kwaye okukuphela kwemfuneko yidekhi yamakhadi-ungayila ukuzilolonga ngokusekelwe kwiinjongo zakho zokufaneleka kunye nezixhobo (jonga ezinye zezi zixhobo ezifikelelekayo) onazo. Umzekelo, ukuba ufuna ukugxila ekwakheni i-abs eyomeleleyo, unokwenza konke ukuzilolonga ngokujikeleza umthambo.

Elona candelo lililo? "Akukho ndlela ichanekileyo okanye iphosakeleyo. Kufuneka ube nengqondo evulekileyo kunye nobuchule," utsho. Kwaye ukuzimisela ukubila. Oko kuthethiweyo, ukuba awuyazi ukuba ungaqala ngaphi, nantsi i-primer yendlela yokwenza i-DIY idekhi yamakhadi wokuzilolonga. (Eyeleleneyo: Imithambo yoBodyweight ekufuneka uyenzile)

Uyila njani i-Deck yeeKhadi yokuSebenza

1. Gqiba kwingqwalasela yakho yokuzilolonga.

Ngaba yimini yomlenze? Ngaba uyafuna ukomeleza umqolo wakho kwezo zitsalo? Fumana izinga lokubetha kwentliziyo yakho nge-cardio? U-Forzaglia ucebisa ukuba ukhethe iqela lemisipha ofuna ukujolisa kulo okanye usukelo ofuna ukulufikelela ngokuzilolonga, nokuba yicardio okanye amandla. Umzekelo, ekusebenzeni kwakhe kumakhadi, iForzaglia yayimalunga nomongo, ke wayebandakanya iintshukumo eziqhutywa ngu-ab, ezinje ngomngxunya, iiplanga, ii-jackknives, kunye ne-Russian twists. Ukuba awujolisanga kwiqela elithile le-muscle, cinga ukwenza uqeqesho lomzimba ngokupheleleyo kwaye ukhethe ukuzivocavoca okubandakanya umzimba ophezulu, umzimba ophantsi, umongo kunye ne-cardio.

2. Yabela umsebenzi wesuti nganye.

Kuxhomekeke kwinto ekujolise kuyo ekuzilolongeni kwakho, uya kwabela imithambo eyahlukeneyo yesuti nganye. Umzekelo, ukuba yimini yomlenze, unokwenza i-squat jumps kwikhadi ngalinye lentliziyo kunye nemiphunga esecaleni kwikhadi ngalinye lomhlakulo olizobayo. . phezu kwezinto. Nantsi isampuli yemithambo eyabelwe iisuti ezahlukeneyo:

• Iidayimani = iPlank-Ups
• Iintliziyo = I-Squat Jumps
• Iiklabhu = Superman Lat Tsala-ezantsi
• Imihlakulo = Ukujija kweRashiya

Gqiba ukuba wenzeni ngamakhadi akho obuso. Unokuthatha isigqibo sokubala amakhadi obuso njengenani elithile le-reps-ke iiJacks = 11, iiQueens = 12, njl.njl. Ngokomzekelo, kumakhadi akhe okuzilolonga, u-Forzaglia wabela iijekhi zokutsiba zamakhadi ejack, iibhulorho ze-glute zamakhadi kakumkanikazi, kunye nee-supermans zamakhadi okumkani. Unokwenza onke amakhadi obuso abe li-10 reps okanye intshukumo esekwe ixesha. Nantsi eminye imizekelo:

• IiJacks = V-Ups okanye i-Knee Tucks kwimizuzwana engama-30
• AmaQueens = Amanqwanqwa asemva kwemizuzwana engama-30
• Kumkani = Ukuqhushumba ngaphandle kwePush-Ups kangangemizuzwana engama-30
• I-Ace = iBurpees kwimizuzwana engama-30

3. Bazi ababhali bakho.

Inombolo ekhadini iya kugqiba inani leempendulo oza kuzenza kwisenzo ngasinye. Ke ukuba ukhupha iintliziyo ezisixhenxe, umzekelo, uyakwenza umzobo kasixhenxe walo mthambo. "Ndenze amakhadi obuso i-10 reps kwaye amaqhula ayephumla kwimizuzwana engama-30," utsho u-Forzaglia. Ukuba ubandakanya imithambo yeisometric (efana neplanga okanye ihollow holds) njengoko ikhadi lobuso lihamba, ungabanika njenge 30- okanye 45-second holds. Kwaye ukuba ufuna ukongeza umceli mngeni kumakhadi aphantsi, unokwenza ukubala kabini ngokuhamba; Ke ukuba wenza ukunyuka intaba oblique, uqhuba omabini amadolo phezulu ubala njengempendulo enye endaweni ezimbini. (Uqeqesho lwamandla e-rep-rep lunokwenza umsebenzi ube ngumngeni ngakumbi, naye.)

4. Beka umda wexesha.

Ngelixa kungekho mithetho kumda othile wexesha lokuzilolonga kwamakhadi, injongo kukufumana onke amakhadi angama-52, kunye namakhadi amajoker amabini ngokukhawuleza. Kuxhomekeke kugxilwe kuloluya hlobo lwakho lokuzilolonga, kunokuba nzima ukugqiba, kodwa olona luvo kukufikelela kumgangatho wonke, utshilo u-Forzaglia. (FTR, nantsi imithambo oyidinga ngokwenene ngeveki.)

Oko kuthetha ukuba akukho zithuba zincinci phakathi kwamakhadi ajikelezayo. "Xa ikhadi elinye lenziwe, flip uye kwelinye ixesha kwaye ugcine ixesha lokuphumla lifutshane ukuze izinga lokubetha kwentliziyo yakho lihlale liphezulu. Nokuba ukuzilolonga kwakho kusekelwe kumandla, ukungaphumli ngaphandle kokufaka ikhadi elilandelayo kunokuba ngumceli mngeni omkhulu, "Utsho uForzaglia.

Ungafikelela kwinqanaba elipheleleyo lamakhadi kwi-15 ukuya kwimizuzu engama-20, kodwa unokuseta iinjongo ezithile, njengokugqiba isiqingatha sedesika ngemizuzu eli-10, okanye ukuseta isibali-xesha semizuzu emi-5, kwaye ubone ukuba mangaphi amakhadi onokuwafikelela. iphelele ngelo xesha. Enye indlela yokuseta umthambo kukusebenza umzimba ongasentla imizuzu eyi-10 kunye nomzimba ongezantsi eminye imizuzu eyi-10.

5. Rhuqa amakhadi akho.

Ngoku ukuba uzabele umthambo kwisuti nganye kwaye uyazi ukuba zingaphi ii-reps ekufuneka uzigcwalisile kwikhadi ngalinye, lixesha lokuba uqalise ukubila! Kodwa ngaphambi kokuba uqale ukuzilolonga kwakho, qiniseka ukuba utshixiza amakhadi akho ukuze ungenzi imithambo efanayo ngokulandelelanayo. Ufuna ukwenza imithambo eyahlukeneyo ukuze uhlale ucelomngeni kulo lonke ixesha lokuzilolonga. (Idibeneyo: UkuSebenza koMzimba oQinisekileyo we-EMOM konke malunga nesantya)

Iingcebiso zokwenza eyonaDesika-yeKhadi yokuSebenza

Njengawo nawuphi na umsebenzi, kuya kufuneka ujonge ekutshaleni nasekutsaleni iintshukumo, ezikunceda uqeqeshe zombini ngaphambili kwaye ngasemva komzimba wakho. Ukwenza lo msebenzi kunye nobunzima bomzimba kunokuba yinto enzima ukongeza iintshukumo zokutsala, kodwa ukuba unazo izixhobo okanye into ongayisebenzisiyo, ngokuqinisekileyo ungafumana uqeqesho olusebenzayo, utshilo u-Forzaglia. Ukutyhalwa, iplank-ups okanye ngaphezulu koxinzelelo lwamagxa yimizekelo elungileyo yokuziqhelanisa nokuzilolonga ukubandakanya ukuzilolonga kwakho, kunye nokutsala iintshukumo, uForzaglia uthi ungalala esiswini sakho kwaye wenze uTs ngeengalo zakho, njengoko ubunokwenza supermans, ukugxila ekomelezeni umqolo ongasentla kunye nokuvula isifuba. Unokusebenzisa ubunzima ukwenza imigca okanye ukumelana neebhendi zokutsala okanye ufumane into yokuxhoma kuyo (i-TRX, imivalo yeparallette, isitulo esomeleleyo, okanye i-handrail inokusebenza) ukwenza imiqolo eguqulweyo.

Ukuba unomhlobo wokuzilolonga, ungatshintshana ngokukhawulezisa amakhadi nokwenza imithambo. Uyaflip, benza umthambo, emva koko bayajika kwaye wenze intshukumo. Izinto ezinokwenzeka azipheli! (Okanye, sebenzisa ezinye zezi ntshukumo zokuzilolonga zeqabane.)

Ngokumalunga nokubandakanya idekhi yamakhadi kuqeqesho lwakho, iForzaglia ithi yeyona isebenzayo njengomjikelo wokudinwa okanye umgqibezeli ekupheleni komsebenzi wakho. Kodwa ngenxa yokuba iyaguquguquka, ungasebenzisa idekhi yekhadi lokuzilolonga njengosuku lwakho lomlenze, usuku lwesifuba, njl.

Jonga ezinye zeForzaglia's ephezulu yokuzivocavoca umzimba, kunye nokunye ukuhamba, ukudibanisa indawo yakho yamakhadi. (Okanye intloko apha ngaphezulu kwe-30 yokuqina komzimba.)

Umxholo:

• Ukunyuka kweentaba
• Hlala phezulu
• Bamba umngxuma
• Iiplanga zeJack
• Ijackknife

Umzimba uwonke:

• IBurpee
• Ukuphushela phezulu
• UJumping Jack
• I-Thruster

Imikhonto / Imilenze:

• Ukutsiba squat
• Xhuma Lunge
• I-Tuck Jump
• Chukumisa-Phantsi Jack
• Ibhulorho yeGlute

Umzimba oPhezulu / uMva:

• Superman
• Mholo
• I-Tricep Push-Up
• IPlank-Up
• I-Inchworm Beer Tap

Uphengululo lwe