Indlela yokufumana iiArms zeToni: Ukuzilolonga ezisixhenxe

Umxholo

• Ushwankathelo
• 1. Ingalo yesilayidi
• 2. Ibhola ihlaba
• 3. Ukucofa kwebhentshi ye-Dumbbell
• 4. Iibicep curls ezinebhanti
• 5. I-TRX okanye supine imigca yentsimbi
• 6. Ukutyhala okumxinwa
• 7. Iintambo zokulwa
• Ukuthatha
• I-3 HIIT ihambela ukomeleza izixhobo

Ushwankathelo

Njengokuba sonke sifuna ukuba yinyani, asinakho ukukhetha indawo emzimbeni wethu ukuze "sinciphise indawo." ibonakalisile ukuba imithambo kunye noomatshini abathi balahle izibambo zothando okanye ukunciphisa amathanga akho bubuxoki.

Awunakho ukutshisa amanqatha kwindawo ethile yomzimba ngomthambo ojolise kwindawo enye kuphela.

Kodwa oko akuthethi ukuba awukwazi ukunciphisa iingalo zakho, kunye nomzimba wakho wonke, ngale mithambo.

Ngokutsho kweBhunga laseMelika kwi-Exercise, ukudibanisa i-cardio, uqeqesho lwamandla, kunye nokutya okunempilo yindlela efanelekileyo yokunciphisa amafutha omzimba. Olu qheliselo luya kukunceda uphakamise ukubetha kwentliziyo yakho, yomeleze iingalo zakho, kwaye unciphise amanqatha omzimba.

1. Ingalo yesilayidi

Izilayidi zengalo zikulungele ukwenza ukuba iingalo zakho zisebenze (ngakumbi ii-triceps zakho), kwaye zisebenza nazo zonke iziseko zakho. Ngokwe-Mayo Clinic, umthambo osisiseko njengeesilayidi zengalo kunokuphucula ibhalansi yakho, uzinzo, kunye nokulungelelana komzimba.

Izixhobo ziyafunekaIzilayida, iipleyiti zamaphepha, okanye iitawuli ezimbini ezincinci

1. Guqa ngezandla zakho kwizilayida zombini. Beka imethi phantsi kwamadolo akho ukuze wenze oku kube mnandi ngakumbi, ngakumbi ukuba unamadolo anovakalelo okanye usemgangathweni onzima.
2. Yenza ingqangi yakho ngokutsala iqhosha lesisu sakho kumqolo wakho kwaye uqinise i-abs yakho.
3. Ukugcina umqolo wakho uthe tye kwaye nomxholo wakho ubandakanyekile, zityibilike kancinci iingalo phambi kwakho ukuze usondeze isifuba sakho emhlabeni.
4. Tsala iingalo zakho, ungene emadolweni, kwaye ubuyele kwindawo yakho yokuqala ngaphandle kokugoba iingqiniba zakho. Lumka ungagobe umqolo wakho xa utsala iingalo zakho. Kuyo yonke intshukumo, qiniseka ukuba ujolise ekugcineni umxholo wakho ubandakanyekile kwaye umqolo wakho uthe tye.

Iingcebiso

• Unokwenza oku kube lula ngokutyibilika ingalo nganye nganye.
• Unokufumana zonke izibonelelo ngaphandle kokuchukumisa isifuba sakho emhlabeni. Mane uye ezantsi kangangoko unako, ume ngaphambi:
  • awusenakuphinda utsale izandla zakho ngomqolo othe tye
  • Phambi kokuba isifuba sakho sichukumise umhlaba
  • Ukwenza ukuba kube nzima ngakumbi, slayida iingalo zakho kwiplanga kwaye ugcine amadolo akho emhlabeni ngalo lonke ixesha lomthambo.

2. Ibhola ihlaba

Le ntshukumo yeplyometric ikunika zonke izibonelelo ngaphandle kokubetha. Ibhola ibetha kukuhamba komzimba okupheleleyo okuya kutyhafisa iingalo zakho kwaye kongeze i-Cardio encinci kuloluya hlobo lwakho lokuzilolonga.

Izixhobo ziyafuneka: Ibhola yamayeza okanye ibhola yeslam

1. Yima ngeenyawo zakho ububanzi benyonga kwaye ubambe ibhola esifubeni sakho.
2. Phakamisa ibhola phezulu kwaye emva kwentloko yakho kancinci.
3. Gobisa amadolo akho kwaye uyiphose phantsi emhlabeni ngokukhawuleza kangangoko unakho.
4. Yibambe ibhola xa ibuyela umva (okanye uyikhuphele phezulu xa ingangqubeki) kwaye uyibuyisele phezulu entlokweni yakho. Ngalo lonke eli xesha, gcina umqolo wakho uthe tye kwaye usebenzise amadolo akho ukukuphakamisa.
5. Qala ukuphindaphinda kwakho okulandelayo.

Iingcebiso

• Ngaphambi kokuba uqale, vavanya ibhola yakho ukuze uqiniseke ukuba ayizukubhabha kakhulu. Ibhola kufuneka ibe nzima kakhulu, kodwa ingabi nzima kangangokuba ungakwazi ukwenza yonke intshukumo ngomqolo wakho ngqo.
• Le ntshukumo kufuneka yenziwe ngokufanelekileyo. Nje ukuba ugqibile ukuphinda usebenzise i-bounce encinci yebhola ukumilisela kwiseti elandelayo. Yenza okusemandleni akho ukuqhubeka nokuhamba koku kugcina izinga lokubetha kwentliziyo yakho kunye nentshukumo yokuhambisa amanzi.
• Qala ngeempendulo ezininzi kangangoko kunokwenzeka kwimizuzwana engama-20 ukuya kwengama-30 kwiiseti ezintathu ukuya kwezintlanu. Qiniseka ukuba uphumla ngokwaneleyo phakathi kweeseti.
• Yima xa udiniwe kwaye awusenakubamba ibhola ngokukhuselekileyo entlokweni yakho okanye ugcine umqolo wakho uthe nkqo kulo lonke intshukumo.

Umbutho weSizwe wokomelela kunye neMeko yokuCwangcisa ucebisa ukuba uthathe iiyure ezingama-48 ukubuyisa emva kokuzivocavoca nge-plyometric, ke khumbula ukunika iingalo zakho ikhefu kwiiplyometric ezinamandla okanye ezinempembelelo ephezulu de ube uphinde wachacha.

3. Ukucofa kwebhentshi ye-Dumbbell

Akunyanzelekanga ukuba uphakamise ubunzima obukhulu ukuze ufumane izibonelelo zokushicilelwa kwebhentshi.

Ukwenza ucinezelo lwebhentshi kubeka umngeni kwimisipha yakho kwaye kunceda ukunciphisa ukungalingani kwemisipha okanye ubuthathaka phakathi kweengalo zakho eziphambili nezingabalulekanga. Ngelixa kusaziwa ngokusebenza esifubeni, i-dumbbell bench press nayo iya komeleza i-deltoids, triceps, kunye ne-lats.

Izixhobo ziyafuneka: Iimbumbulu ezimbini kunye nebhentshi

1. Thetha ngomqolo wakho ebhentshini kunye neenyawo ngokuqinileyo emhlabeni. Ukuba iinyawo zakho azichukumisi ngokuqinileyo emhlabeni, beka iipleyiti okanye ibhentshi yenyathelo phantsi kwazo ukuze zikunike indawo ezinzileyo, okanye ubeke iinyawo zakho ebhentshini.
2. Gcina umqolo wakho kwindawo yokungathathi hlangothi (umva wakho osezantsi kufuneka ube krobo kancinci) ngokuzibandakanya kumbindi wakho.
3. Tsala amagxa akho egxalabeni kude neendlebe zakho kunye kunye. Amagxa akho, inyonga, kunye nentloko kufuneka ziqhagamshelene ngokuqinileyo nebhentshi.
4. Gcina iingalo zakho ziqinile ngokuchasene namacala akho njengoko uphakamisa iidumbbells phezulu. Intende yesandla sakho kufuneka ijongise phambili kuyo yonke intshukumo okanye kwinqanaba leedigri ezingama-45.
5. Nciphise i-dumbbells kwisifuba sakho kunye neengqini zakho emacaleni akho. Gcina iingqiniba zakho ziqinile kuyo yonke intshukumo ukuze usebenze kwi-triceps yakho.

Iingcebiso

• Ukuba awunayo ibhentshi ekhoyo, ungazenza apha phantsi okanye kwibhentshi yenyathelo.

4. Iibicep curls ezinebhanti

Izixhobo ziyafuneka: Ukuxhathisa ibhendi

1. Nyathela kwibhendi ukuze ihlale phantsi kweenyawo zakho.
2. Bamba iziphelo zebhendi ukuze iintende zakho zijongise phambili kwaye iingalo zakho zisecaleni lakho.
3. Ngeengqiniba zakho eziqinileyo nxamnye neembambo zakho, gobisa izingalo zakho kancinci ukuzisa izandla zakho emagxeni akho.
4. Cothisa izandla zakho ezantsi emacaleni akho.

Iingcebiso

• Sukujikela okanye uncike ngasemva ukuzisa izandla zakho phezulu. Umzimba wakho kufuneka uhlale uthe tye kwaye ungaphandle kweengalo zakho.

5. I-TRX okanye supine imigca yentsimbi

Awuyi kusebenza kuphela kwiingalo zakho kulo msebenzi, kodwa uya kuqinisa ezo zihlunu zomqolo wakho ophezulu onceda ukuphucula ukunyameka.

Izixhobo ziyafuneka: Iibhanti ze-TRX, amakhonkco e-gymnastics asezantsi, okanye i-barbell engenanto kunye ne-rack.

1. Bamba izibambo kwaye uhambe kancinci ubuye umva ukuze ufumane uxinzelelo kwimitya.
2. Xa isifuba sakho sijonge kwindawo ye-anchor yemitya, hamba iinyawo zakho ubheke kwimitya kude ube kwinqanaba le-45-degree. Bamba imitya ukuze iintende zakho zijongise phambili.
3. Yenza ingqokelela yakho ngokungathi ubuya kubekwa kwiplanga kwaye ugcine umzimba wakho ngokuthe tye ngelixa uqala ukutsala isifuba sakho ukuya kwizibambo. Gcina amahlombe akho phantsi, kude neendlebe zakho, kwaye utsale kancinci kunye.
4. Nje ukuba izandla nesifuba sakho zidibane, yehla kancinci uye ezantsi kwindawo yakho yokuqala kunye nomzimba wakho wonke ngokuthe tye.

Iingcebiso

• Dlala ujikeleze ngokubamba kwakho. Iiplanga ezijongene neenyawo zakho ziya kusebenza i-triceps yakho. Iiplanga ezijongene nentloko yakho ziya kujolisa kwii-biceps zakho.
• Ukwenza imiqolo ibe lula, yima ngokuthe nkqo ngokuhamba iinyawo zakho kufutshane neankile. Kuya kufuneka uthe tye ngokwaneleyo ukuba ungagcina isinqe sakho kwaye ubuye ngqo kuyo yonke intshukumo ngaphandle kokugoba okanye ukugoba umqolo wakho.
• Ukuba ufuna omnye umceli mngeni, hamba iinyawo zakho kude nasezandleni zakho.
• Ukuba awunayo imitya ye-TRX okanye amakhonkco, ungasebenzisa i-barbell engenanto kwi-rack. Qaphela ukubeka intloko phantsi kwe-rack ukuze utsale ibar kwakhona kuyo endaweni yokubheka ngaphambili. Ungahlengahlengisa ukuphakama kwebar ukwenza lula (phezulu) okanye nzima (ezantsi).

6. Ukutyhala okumxinwa

Izixhobo ziyafuneka: Akukho.

1. Qala kwindawo yeplanga ngezandla zakho ngqo phantsi kwamagxa akho kunye neminwe yakho yalatha phambili.
2. Yehlisa ezantsi iingqiniba emacaleni akho kwaye ujonge kwiinyawo zakho. Gcina amagxa akho, iinyonga, kunye namadolo konke kumgca othe nkqo njengoko usithoba isifuba sakho emgangathweni.
3. Zityhalele phezulu ukuya ekuqaleni ngaphandle kokugoba kumqolo ongezantsi. Amagxa akho kunye nesinqe kufuneka ziphakamise ngaxeshanye.

Iingcebiso

• Ukwenza oku kube lula, ungakwenza oku emadolweni, okanye ngeepleyiti zobunzima okanye ibhentshi lesinyathelo phantsi kwezandla zakho.

7. Iintambo zokulwa

Tshisa amanqatha, wandise ukunyamezela kwentliziyo yakho, kunye neethoni zengalo zakho zonke ngaxeshanye ngezi ntambo. Abayi kuphakamisa ukubetha kwentliziyo yakho kuphela kwaye bakwenze ubile, kodwa baya kuphucula namandla kunye negxalaba lakho.

Izixhobo ziyafuneka: Iintambo zokulwa

1. Yima ngeenyawo zakho ububanzi benyonga ngaphandle, amadolo agobe kancinci, kwaye ubuya umva ngokuthe tye.
2. Bamba iintambo kwaye uphakamise izandla zakho kunye ukwenza umtshangatshangiso.
3. Zama ukukhawulezisa intshukumo yezandla zakho ukwenza amaza amancinci, okanye ucothe izinto kwaye uhambise izandla zakho kumgama omkhulu ukwenza amaza amakhulu.
4. Zama ukugcina iintambo zihamba imizuzwana engama-30, amaxesha amathathu, kunye nokuphumla phakathi kweseti nganye.

Iingcebiso

• Dlala ngamaza amafutshane, amaza amade, uhambisa iingalo zakho ngaxeshanye, utshintsha enye phezulu kwaye enye ezantsi, kwaye uhambisa iingalo zakho ngaphakathi nangaphandle kunye nokunyuka nokuhla.
• Ungazikrweca iintambo emhlabeni ngokungathi yibhola ebetha ngaphezulu.

Ukuthatha

Olu qheliselo luya kukunceda ukomeleza kunye nokuthambisa iingalo zakho. Abayi kukunceda unyibilikise amanqatha ezingalweni zakho, kodwa banokukunceda ukunciphisa umzimba kuwo wonke umzimba wakho kwaye ubonakalise izihlunu osebenze nzima ukuzakha.

I-3 HIIT ihambela ukomeleza izixhobo