Isikhokelo saBaqalayo kuQeqesho loBunzima

Umxholo

• Yintoni oyifunayo ukuqala ukuqeqesha ubunzima?
• Izixhobo zokukhetha
• Yintoni ekufuneka uyazi ngaphambi kokuba uqale
• Iingcebiso zoqeqesho lobunzima kwabaqalayo
• Ukuzivocavoca kwabasaqalayo
• Imiqolo yengalo enye yedumbbell
• Ukushicilelwa kwegxalaba likaDumbbell
• Ukucofa kwesifuba seDumbbell
• Iiclic curls
• Ulwandiso lweTriceps
• Ukuxhathisa band ukutsala ngaphandle
• Lunge nge-dumbbell
• Izikwere
• Ithole liyaphakama
• Ishedyuli yoqeqesho lobunzima
• Ishedyuli yoqeqesho lweeveki ngeeveki
• Iingcebiso zokhuselo
• Umgca wezantsi

Nokuba injongo yakho kukwakha ubunzima bemisipha okanye ukufezekisa isihlanganisi, umzimba onetoni ngakumbi, uqeqesho lobunzima lunokukunceda ufike apho.

Uqeqesho lobunzima, ekwabizwa ngokuba kukunganyangeki okanye uqeqesho lokomelela, lwakha izihlunu ezinqinileyo, zomelele, zomeleza amathambo kunye namalungu, kwaye zinceda ukonyusa imetabolism. Oku kuthetha ukuba uya kutshisa iikhalori ezingakumbi nangona uphumle.

Izihlunu ezinamandla zinokuphucula ukusebenza kwakho kwezemidlalo kunye nokunciphisa amathuba okonzakala.

Nokuba awuzange wenze naluphi na uhlobo loqeqesho lobunzima ngaphambili, akukaze kube semva kwexesha ukuqala. Uqeqesho lwamandla lufanelekile kubo bobabini nabasetyhini, kwaye lunokuqaliswa nangaliphi na ixesha okanye inqanaba lokuqina.

Awudingi ukuba ube yimpi yomzimba. Ngapha koko, awudingi nokuba ube ngowomthambo. Unokusebenzisa nje ubunzima bomzimba wakho kwimithambo emininzi okanye usebenzise iintsimbi zasimahla, iibhendi zokumelana, okanye esinye isixhobo sempilo yasekhaya ukufumana iziphumo.

Eli nqaku liza kukuhamba ngendlela yokuqalisa ngoqeqesho lobunzima kunye nokubonelela ngemithambo ephakanyisiweyo kunye neengcebiso zoqeqesho kubaqalayo.

Yintoni oyifunayo ukuqala ukuqeqesha ubunzima?

Ukuba awuzange uphakamise iintsimbi ngaphambili, cinga ngokuqala ngoncedo lomqeqeshi wangasese oqinisekisiweyo. Baya kuba nakho ukufundisa ifom efanelekileyo yokuzivocavoca okuthe ngqo kunye nokuseta inkqubo yoqeqesho lwamandla eyenzelwe iimfuno zakho.

Uninzi lweendawo zokuzilolonga zinikezela iiseshoni zoqeqesho zokuqala ngentlawulo encinci okanye ngaphandle kwendleko, okanye banabaqeqeshi abafumanekayo ukuba unemibuzo.

Ngelixa uninzi lweendawo zokuzilolonga zinokudityaniswa koomatshini bokuxhathisa kunye nobunzima basimahla, njengee-dumbbells kunye neebarbells, unokufumana uqeqesho olunzima lokuzivocavoca ekhaya kunye nezixhobo ezisisiseko.

Izixhobo zokukhetha

Awunyanzelekanga ukuba wenze ubunzima ukuze wakhe izihlunu ezomileyo kunye nethoni emzimbeni wakho. Njengomzekelo, kwimithambo yoqeqesho lomelele, njenge-pushups okanye imiphunga, ufuna kuphela ubunzima bomzimba wakho ukubonelela ngoxhathiso.

Unako ukwandisa ukhetho lwakho lokusebenzela ekhaya ngeedumbbells. Iseti yabaqalayo yee-dumbbells ezinobunzima ezihlengahlengisiweyo iqala malunga ne- $ 50, kodwa ixabiso liyonyuka njengoko usongeza ubunzima.

Iiketilebells, ezinobunzima beebhola ezinezibambo, lolunye ukhetho oludumileyo. Uninzi lweekettlebell umthambo lusebenza amaqela emisipha aliqela ngaxeshanye, ebenza ukuba basebenze ngokuzilolonga ngokuzeleyo komzimba, ngakumbi ukuba umfutshane ngexesha.

Ukuchasana neebhendi kukongezwa kuluncedo kwizixhobo zakho zokuzilolonga. Ezi bendi zine-elastic khowudi zinika amanqanaba ahlukeneyo oxhathiso xa utsalwa kwaye wolulwa.

Iseti yeebhendi zokumelana inokuthengwa nge-10 ukuya kwi-60 yeedola. Ngenxa yokuba zilula kwaye ziyaphatheka, ungazithatha xa uhamba.

Yintoni ekufuneka uyazi ngaphambi kokuba uqale

Xa sele ukulungele ukuqalisa ngenkqubo yoqeqesho lobunzima, gcina ezi ngcebiso zilandelayo engqondweni.

Iingcebiso zoqeqesho lobunzima kwabaqalayo

• Shushubeza. Eminye imisebenzi ye-aerobic, enjengokubaleka imizuzu emi-5 okanye ukuhamba ngokukhawuleza, iyakwandisa ukuhamba kwegazi kwimisipha yakho kwaye ibenze balungele ukuzilolonga. Ukutsiba ngentambo okanye ukwenza iijacks zokutsiba okwemizuzu embalwa kukhetho olufanelekileyo lokufudumala.
• Qala ngobunzima obulula. Ufuna ukuqala ngesisindo onokuthi usiphakamise amaxesha ali-10 ukuya kweli-15 ngefom efanelekileyo. Qala ngo-1 okanye 2 iiseti ezili-10 ukuya kwezili-15 eziphindaphindwayo, kwaye uqhubeke kancinci ukuya kwiiseti ezi-3 okanye nangaphezulu
• Ngokuthe ngcembe ukwandisa ubunzima. Xa unokwenza ngokulula inani elinconywayo leeseti kunye nokuphindaphinda, yandisa ubunzima ngeepesenti ezi-5 ukuya kwezi-10. Jonga ukuba uqiniseke ukuba obu bubunzima obufanelekileyo phambi kokuba wenze uqeqesho olupheleleyo.
• Phumla okungenani imizuzwana engama-60 phakathi kweeseti. Oku kunceda ukuthintela ukudinwa kwemisipha, ngakumbi xa uqala.
• Nciphisa ukusebenza kwakho kungabikho ngaphezu kwemizuzu engama-45. Unokufumana ukuzilolonga okufunekayo ngeli xesha. Iiseshoni ezinde azinakho ukukhokelela kwiziphumo ezingcono kwaye zinokwandisa umngcipheko wokudinwa nokudinwa kwezihlunu.
• Yolule ngobunono izihlunu zakho emva kokuzilolonga. Ukolula kunokunceda ukukhulisa ubhetyebhetye, ukunciphisa uxinzelelo lwemisipha, kunye nokunciphisa umngcipheko wokulimala.
• Phumla usuku okanye ezimbini phakathi kokusebenza. Ukuphumla kunika izihlunu zakho ixesha lokufumana kwakhona nokuzalisa iivenkile zamandla ngaphambi kokuzilolonga kwakho okulandelayo.

Ukuzivocavoca kwabasaqalayo

Unokuba nomdla ngakumbi ekwakheni ii-biceps zakho okanye ukuhambisa imilenze yakho, kodwa eyona nkqubo yoqeqesho yokuxhathisa isebenza kuwo onke amaqela emisipha aphambili emzimbeni wakho.

Ngapha koko, ukusebenza ngaphezulu kweqela elinye lemisipha ngokudlalisa elinye kunokuphakamisa umngcipheko wokulimala.

Ukuzivocavoca okuqinileyo, ungafuna ukuqala ngezi zinto zilandelayo. Ukubandakanya le mithambo kuqeqesho lwakho lomzimba kuya kusebenza kakhulu kumaqela emisipha amakhulu emzimbeni wakho.

Qalisa ngokwenza i-10 ukuya kwi-15 ye-reps yomthambo ngamnye. Cwangcisa iiseti ezi-1 ukuya kwezi-2 ukuqala. Njengoko usakha amandla, unokongeza iiseti ezongezelelweyo, kwaye wandise ubunzima.

• Yintoni impendulo? Ukuphindaphinda (ukuphinda) yinto enye yokuhamba ngokuzilolonga.
• Yintoni iseti? Iseti linani elithile lokuphindaphinda. Umzekelo, i-10 ukuya kwi-15 yeempendulo zenze iseti enye.

Imiqolo yengalo enye yedumbbell

Indawo ekujoliswe kuyo: Umqolo wakho kunye nemisipha yengalo ephezulu.

Indlela yokwenza lo msebenzi:

1. Beka idolo lasekhohlo ekupheleni kwebhentshi eyomeleleyo kwaye ubeke isandla sakho sasekhohlo-phantsi ebhentshini ukuze ulungelelanise.
2. Ngokubuya kwakho ngasemva emhlabeni, fikelela ezantsi ngesandla sakho sasekunene kwaye ubambe i-dumbbell ngentende ejonge ebhentshini.
3. Kancinci uze ne-dumbbell esifubeni sakho. Cinezela umqolo wakho kunye nezihlunu zamagxa kwaye uthe chu ingalo yakho kwindawo yokuqala.
4. Gqibezela iseti enye, phumla umzuzu, emva koko tshintsha iingalo wenze iseti enye ngedolo lasekunene nakwisandla sokunene ebhentshini.

Ukushicilelwa kwegxalaba likaDumbbell

Indawo ekujoliswe kuyo: Izihlunu zakho zamagxa.

Indlela yokwenza lo msebenzi:

1. Hlala okanye ume nge-dumbbell kwisandla ngasinye, iintende zakho zijonge phambili, kunye neengqiniba zakho zibheke ecaleni lakho kwii-angles ezingama-90.
2. Ngaphandle kokuyama ngasemva okanye ukugoba umqolo wakho, cinezela iidumbbells ngaphezulu kwentloko yakho kude kube iingalo zakho ziphantse zathi nkqo.
3. Cotha ukubabuyisela kwindawo yokuqala.

Ukucofa kwesifuba seDumbbell

Indawo ekujoliswe kuyo: Izihlunu zesifuba sakho.

Indlela yokwenza lo msebenzi:

1. Lala phantsi ebhentshini nge-dumbbell kwisandla ngasinye kunye neentende zakho zijonge phambili.
2. Cinezela kancinci iidumbbells phezulu kude kube iingalo zakho zingaphezulu kwamagxa. Lumka ungatshiyi iingqiniba zakho.
3. Nciphisa kancinci iidumbbells kwindawo yokuqala. Ingqiniba zakho kufuneka zibe sezantsi kancinci kunamagxa akho.

Iiclic curls

Indawo ekujoliswe kuyo: I-biceps yakho (izihlunu ngaphambili kweengalo zakho).

Indlela yokwenza lo msebenzi:

1. Hlala okanye ume nge-dumbbell kwisandla ngasinye phambi kwakho, iingqiniba zakho emacaleni akho, kunye neentende zakho zijonge phezulu.
2. Curl i-dumbbells phezulu emagxeni akho ngokugoba iingqiniba zakho kodwa uzigcine zimile emacaleni akho.
3. Guqula i-curl kwindawo yokuqala.

Ulwandiso lweTriceps

Indawo ekujoliswe kuyo: I-triceps yakho (izihlunu ngasemva kweengalo zakho).

Indlela yokwenza lo msebenzi:

1. Unokwenza lo msebenzi uhleli ebhentshini okanye umi iinyawo zakho malunga nobubanzi begxalaba ngaphandle.
2. Beka izandla zakho zozibini kwisiphatho sedumbbell.
3. Phakamisa i-dumbbell phezulu entlokweni yakho ukuze iingalo zakho zithi nkqo.
4. Gobela iingqiniba zakho kwi-angle ye-90-degree, ukunciphisa i-dumbbell emva kwentloko yakho.
5. Cothisa iingalo zakho kancinci ukuze i-dumbbell ibe ngaphezulu kwentloko yakho kwakhona.

Ukuxhathisa band ukutsala ngaphandle

Indawo ekujoliswe kuyo: Izihlunu emqolo, emagxeni, nasezingalweni.

Indlela yokwenza lo msebenzi:

1. Yima ngeengalo zakho zolulwe phambi kwakho ekuphakameni kwesifuba.
2. Bamba ibhendi yokumelana ehambelana nomhlaba kwaye uyiqonde kakuhle ngezandla zozibini.
3. Ukugcina iingalo zakho zilungile, tsala ibhanti esifubeni sakho ngokuhambisa iingalo zakho ngaphandle, kude nomzimba wakho. Sebenzisa i-mid-back yakho ukuqala le ntshukumo.
4. Ukugcina umqolo wakho uthe tye, cinezela amagxa akho kunye, emva koko ubuyele kancinci kwindawo yokuqala.

Lunge nge-dumbbell

Indawo ekujoliswe kuyo: Imisipha yakho yomlenze, kubandakanya i-quadriceps yakho, imisipha kunye namathole, kunye ne-glute (iimpundu). Ukuba uquka i-dumbbell, uya kusebenza ne-biceps yakho, nayo.

Indlela yokwenza lo msebenzi:

1. Yima ubude ngeenyawo zakho ububanzi bamagxa, kunye ne-dumbbell kwisandla ngasinye.
2. Thatha inyathelo elikhulu uye phambili ngomlenze wakho wasekhohlo ukuze isithende sakho sichukumise kuqala.
3. Nciphisa umzimba wakho ukuze ithanga lakho lasekhohlo lifane nomgangatho.
4. Misa okwesibini, emva koko jika i-dumbbells phezulu esifubeni sakho kwaye uphinde uphinde uphinde uye kwindawo yokuqala.
5. Cofa isithende sakho kwaye ubuyele kwindawo yokuqala.
6. Phinda, kodwa ukhokele ngomlenze wakho wasekunene.

Izikwere

Indawo ekujoliswe kuyo: Imisipha yakho yomlenze, kubandakanya i-quadriceps yakho, imisipha kunye namathole.

Indlela yokwenza lo msebenzi:

1. Izikwere zinokwenziwa kunye nangaphandle kobunzima.
2. Yima ngeenyawo zakho ububanzi bamagxa ngaphandle kwaye uguqe kancinci amadolo, ukuze amathanga akho aphantse afane nomgangatho.
3. Konyusa kancinci ukuya kwindawo yakho yokuqala.
4. Ukongeza ukunganyangeki, bamba i-dumbbell okanye i-kettlebell kufutshane nesifuba sakho ngezandla zozibini.

Ithole liyaphakama

Indawo ekujoliswe kuyo: Imisipha yakho yethole (ngasemva komlenze wakho osezantsi).

Indlela yokwenza lo msebenzi:

1. Yima emaphethelweni enyathelo iinyawo zakho zihambelane.
2. Kancinci phakamisa izithende zakho iisentimitha ezimbalwa ngaphezulu kwesinyathelo kwaye ubambe imizuzwana embalwa.
3. Nciphisa izithende zakho ngezantsi komda wenyathelo kwaye ubambe imizuzwana embalwa. Kufuneka uzive uzolulele kumathole akho.
4. Unokongeza ukuxhathisa ngokubamba i-dumbbell ekhanyayo kwisandla ngasinye ezantsi ngamacala akho.

Ishedyuli yoqeqesho lobunzima

Ukuba injongo yakho kukwakha amandla, kodwa ungakhi ubungakanani bezihlunu zakho, ukusebenza ngokuthoba ubunzima ngeveki kuya kuthi kubonelele ngeziphumo ozifunayo.

Ngokutsho kwiphephancwadi leMicrosoft kunye neNzululwazi kwiMidlalo kunye nokuzivocavoca, ukwenza umsebenzi wokuqeqesha umzimba kathathu ngeveki kuyasebenza njengokusebenza rhoqo kokwakha amandla.

Nangona kunjalo, ukuba ufuna ukwakha ubunzima bemisipha, kuya kufuneka wenze ukuphindaphinda kunye nokusebenza rhoqo.

Unokusebenza onke amaqela akho emisipha ngexesha lokuzilolonga, ukwenza iiseti ezi-1 okanye ezi-2 zomthambo ngamnye ukuqala, kwaye usebenze ngendlela yakho ukuya kwiiseti ezingaphezulu okanye ubunzima obunzima njengoko imithambo ilula.

Okanye, ungagxila kumaqela athile emisipha kwiintsuku ezithile. Umzekelo:

Ishedyuli yoqeqesho lweeveki ngeeveki

NgoMvulo: Isifuba, amagxa, kunye ne-triceps

• ushicilelo lwesifuba sedumbbell
• cinezela ngegxalaba
• ulwandiso lwe-dumbbell triceps

NgoLwesithathu: Buya kunye nee-biceps

• Imiqolo yengalo enye yedumbbell
• bicep curl
• Ibhendi yokuchasana iyatsala

NgoLwesihlanu: Imilenze

• imiphunga
• squats
• ithole liyaphakama

Njengoko uya ukhululeka ngakumbi ngoqeqesho lobunzima, unokudibanisa imithambo oyenzayo kwiqela ngalinye lezihlunu. Qiniseka ukuba ukongeza ubunzima kunye neeseti ngakumbi njengoko usakha amandla akho.

Iingcebiso zokhuselo

Kubalulekile ukugxila kukhuseleko xa uqala inkqubo yoqeqesho lobunzima. Nika ingqalelo emzimbeni wakho kwaye musa ukuzityhala ngokukhawuleza. Ungazonzakalisa okanye ubangele ingxaki yempilo.

Ukuhlala ukhuselekile ngelixa uqeqesho lobunzima, khumbula:

• Yenza umthambo ngamnye kancinci, unike ingqalelo kwifom efanelekileyo.
• Sebenzisa i-spotter ukukunceda ngokuphakamisa okunzima, ngakumbi abo bahamba ngaphezu kwentloko yakho.
• Hlala u-hydrated kulo lonke ixesha lokuzilolonga.
• Inhale ngaphambi kokunyusa kwakho kwaye ukhuphe ngexesha lokunyusa. Ungaze ubambe umphefumlo wakho xa usebenza ubunzima.
• Misa ukuzilolonga kwakho xa uziva iintlungu ezibukhali okanye ezihlabayo. Ukuba iintlungu azipheli xa uyeka ukwenza umthambo, funa unyango.

Ukuba unempilo yezempilo, thetha nogqirha wakho malunga noqeqesho lobunzima kunye nenkqubo yokuzilolonga ekhuselekileyo kuwe.

Umgca wezantsi

Uqeqesho lobunzima lukwaziwa njengokuxhathisa okanye uqeqesho lwamandla. Kubandakanya ukuhambisa amalungu omzimba wakho ngokuchasene nohlobo oluthile lokumelana, njengobunzima, iibhendi zokumelana, oomatshini bokulinganisa, okanye nobunzima bomzimba wakho.

Uqeqesho lobunzima yindlela ebalaseleyo yokwakha ubunzima bemisipha kunye nokwenza izihlunu zakho zomelele. Inokonyusa imetabolism yakho, yomeleze amathambo kunye namalungu, iphucule ithoni yezihlunu, kwaye ikuncede utshise iikhalori ezingaphezulu.

Ukwenza okuninzi kwesiqhelo sakho soqeqesho lobunzima, qala ngobunzima bokukhanya de ube uyifumene ifom efanelekileyo. Emva koko wandise ubunzima okanye ukumelana kancinci ukuphepha ukwenzakala. Qiniseka ukuba uwenza onke amaqela emisipha yakho ukomelela ngokugqibeleleyo kunye nokuqina komzimba.