Ukuzivocavoca umzimba okumgangatho ophezulu kwabafazi

Umxholo

• Ndiyaqalisa
• Ukuzifudumeza kuqala
• Ukuzilolonga ngengalo
• 1. I-curls ze-Dumbbell
• 2. Amanqaku ebhola
• 3. Idrikhi yokuntywila
• I-3 HIIT ihambela ukomeleza izixhobo
• Ukuzivocavoca ngasemva
• 4. Resistance band tsala ngaphandle
• 5. Imiqolo emibini edumbbell
• 6. Iingelosi zodonga
• Ukuzivocavoca kwesifuba
• 7. Ucinezelo lwesifuba
• 8. Abantu abanyuka iintaba
• Ukuzilolonga kwamagxa
• 9. Ukuphakama kwangaphambili kwe-dumbbell
• 10. Ukunyuswa kwe-Deltoid
• Iingcebiso zokhuselo
• Umgca wezantsi

Ukuxhathisa uqeqesho, ekwabizwa ngokuba luqeqesho lwamandla, yinto ebalulekileyo kuyo nayiphi na imeko yokomelela komzimba, ngakumbi kumzimba wakho ongasentla. Kwaye, ngaphandle kwento abanye abantu abanokukuxelela yona, ayizukukunika izihlunu ezikhulu, ezigqithileyo, nezikhulu.

Ngapha koko, ukusebenza rhoqo kwezihlunu ezingalweni, emqolo, esifubeni nasemagxeni kubalulekile ekugcineni umzimba wakho onamandla womelele kwaye unike imisipha yakho inkcazo. Ukuba ungumfazi, izibonelelo zoqeqesho lwamandla zanda kude ngaphaya kweetoni, izihlunu ezichaziweyo.

NgokukaRebekah Miller, i-MS, i-CSCS, i-NASM-CPT, umseki weNtsebenzo ye-Iron Fit, ukwakha amandla emzimbeni wakho ongentla akwenzi nje ukuba kube lula ukwenza imisebenzi yemihla ngemihla, kodwa kuyanceda ukukhusela i-osteoporosis kunye nokuphucula imeko.

Kwaye elona candelo lilungileyo? Unokwenza uqeqesho lokuxhathisa kwintuthuzelo yekhaya lakho. Ukukunceda ukuba uqalise ukuthoba umzimba wakho ongasentla, siqokelele ezinye zeyona mithambo ilungileyo onokuyenza naphina, nangaliphi na ixesha, ngezixhobo ezisisiseko nje.

Ndiyaqalisa

Uqeqesho lwamandla ekhaya lulula kakhulu. Izixhobo ozifunayo zibandakanya:

• umthambo wokuzilolonga
• Iibhanti ezimbalwa zokumelana namandla ahlukeneyo
• iiseti ezimbini okanye ezintathu zeedumbbells ezinobunzima obahlukeneyo

Ukuzifudumeza kuqala

Eyona ndlela ilula kwaye isebenzayo yokulungiselela umzimba wakho ukuzilolonga kukuzifudumeza kuqala ngokwenza umthambo owonyusa ukujikeleza kwakho kwaye ujolise kwimisipha oza kusebenza ngayo.

Ukuzivocavoca umzimba ophezulu, oku kunokuthetha ukwenza imijikelezo yengalo, izixhobo zomoya, ukujikeleza kwengalo, kunye nokujikeleza komqolo. Kwakhona, ukwenza intshukumo elula ye-cardio njengokuhamba okanye ukubaleka endaweni kunokunyusa izinga lokubetha kwentliziyo yakho kunye nokuhamba kwegazi lakho.

Ngokwe-American Council kwi-Exercise, kuthatha i-avareji yemizuzu esi-8 ukuya kweli-12 ukufudumeza ngokupheleleyo.

Nje ukuba ushushu, ungaqala ukugxila kwimithambo ethile yeengalo zakho, umva, isifuba kunye namagxa.

Ukuzilolonga ngengalo

1. I-curls ze-Dumbbell

Iithagethi: biceps

1. Yima okanye uhlale ne-dumbbell kwisandla ngasinye, iingalo ecaleni kwakho, iinyawo ububanzi begxalaba ngaphandle.
2. Gcina iingqiniba zakho kufutshane nomzimba wakho kwaye ujikeleze i-dumbbells ukuze iintende zezandla zakho zijongane nomzimba wakho. Esi sisikhundla sakho sokuqala.
3. Thatha umoya ophefumlayo kwaye xa uphuma, jika ubunzima phezulu xa usenza isivumelwano sebiceps yakho.
4. Misa kancinci kwi-curl, emva koko uye ezantsi kwindawo yokuqala.
5. Phinda amaxesha ali-10 ukuya kweli-15. Yenza iiseti ezi-2 ukuya kwezi-3.

2. Amanqaku ebhola

Iithagethi: triceps

1. Yima nge-dumbbell kwisandla ngasinye, iintende zijongise ngakunye. Gcina amadolo akho egobile.
2. Ukugcina umqolo wakho uthe tye, jinga phambili esinqeni sakho ukuze i-torso yakho iphantse ifane nomgangatho. Bandakanya undoqo wakho.
3. Gcina intloko yakho ngokuhambelana nomqolo wakho, iingalo ezingaphezulu kufutshane nomzimba wakho, kunye neengalo zakho zigobele phambili.
4. Njengoko uphefumla, bamba iingalo zakho ezingaphezulu ngelixa ulungisa iingqiniba zakho ngokutyhala iingalo zakho ngasemva kunye nokubandakanya iitriceps zakho.
5. Misa ikhefu emva koko ungene ngaphakathi kwaye ubuyele kwindawo yokuqala.
6. Phinda amaxesha ali-10 ukuya kweli-15. Yenza iiseti ezi-2 ukuya kwezi-3.

3. Idrikhi yokuntywila

Iithagethi: I-triceps kunye namagxa

1. Hlala kwisitulo esomeleleyo. Beka iingalo zakho emacaleni akho kwaye iinyawo zakho zicabalele emgangathweni.
2. Beka iintende zakho zijonge ezantsi ecaleni kwethanga lakho kwaye ubambe umphambili wesihlalo.
3. Hambisa umzimba wakho esihlalweni ngelixa ubambe isihlalo. Amadolo kufuneka agobe kancinane kwaye imithambo-luvo yakho mayibe ngaphezulu. Iingalo zakho kufuneka zandiswe ngokupheleleyo, ukuxhasa ubunzima bakho.
4. Ukungenisa umoya kunye nokuwuthoba umzimba wakho de iingqiniba zakho zenze i-angle ye-90-degree
5. Misa ikhefu ezantsi, phefumla, emva koko tyhala umzimba wakho ukuya kwindawo yokuqala, ucofe i-triceps yakho ephezulu.
6. Phinda amaxesha ali-10 ukuya kweli-15. Yenza iiseti ezi-2 ukuya kwezi-3.

I-3 HIIT ihambela ukomeleza izixhobo

Ukuzivocavoca ngasemva

4. Resistance band tsala ngaphandle

Iithagethi: umva, ii-biceps, ii-triceps, kunye namagxa

1. Yima ngeengalo zakho phambi kwakho ekuphakameni kwesifuba.
2. Bamba ibhendi yokumelana ngokuqinileyo phakathi kwezandla zakho ukuze ibhanti ifane nomhlaba.
3. Ukugcina zombini iingalo zilungile, tsala ibhanti esifubeni sakho ngokuhambisa iingalo zakho ngaphandle. Qalisa le ntshukumo ukusuka kumbindi ophakathi.
4. Gcina umqolo wakho uthe nkqo njengoko ucudisa amagxa egxalaba kunye. Misa kancinci, emva koko ubuyele kancinci kwindawo yokuqala.
5. Phinda amaxesha ali-12 ukuya kweli-15. Yenza iiseti ezi-2 ukuya kwezi-3.

5. Imiqolo emibini edumbbell

Iithagethi: umva, ii-biceps, ii-triceps, kunye namagxa

1. Bamba i-dumbbell kwisandla ngasinye kwaye ume ngeenyawo zakho ububanzi begxalaba ngaphandle.
2. Gobisa amadolo kancinci kwaye uzise umzimba wakho phambili ngokugoba esinqeni. Iingalo zakho kufuneka zandiswe ngee-dumbbells ezikufutshane namadolo akho. Gcina umxholo wakho ubandakanyeka kuyo yonke intshukumo.
3. Ukugcina umzimba wakho ongasentla uhleli, zibandakanye izihlunu ngasemva kwakho, ugobe iingalo zakho, kwaye utsale i-dumbbells ecaleni kwakho. Cwangcisa i-ribcage yakho.
4. Misa kancinci uze ucofe phezulu.
5. Cotha kancinci ukuthoba ubunzima kwindawo yokuqala.
6. Phinda amaxesha ama-10 ukuya kwali-12. Yenza iiseti ezi-2 ukuya kwezi-3.

6. Iingelosi zodonga

Iithagethi: umqolo, intamo kunye namagxa

1. Yima nge-butt yakho, umva wangasentla, amagxa, kunye nentloko icinezelwe ngokuqinileyo eludongeni. Iinyawo zakho zinokuba kude kancinci nodonga ukukunceda ubeke umzimba wakho ngokuchanekileyo. Gcina amadolo akho egobile.
2. Yolula iingalo zakho nkqo ngentla kwentloko yakho ngomqolo wezandla zakho ngaseludongeni. Esi sisikhundla sakho sokuqala.
3. Cinezela izihlunu zakho kumbindi wasemva wakho njengoko uzityibilikisela iingalo zakho emagxeni akho. Gcina umzimba wakho ucinezele ngokuqinileyo eludongeni kuyo yonke intshukumo.
4. Slayida iingalo zakho phantsi kodonga de zibe sezantsi kancinci kunamagxa akho. Ngokufutshane bamba esi sikhundla, emva koko utyibilikise iingalo zakho emva kwindawo oqale kuyo ngelixa ucofe udonga.
5. Phinda amaxesha angama-15 ukuya kuma-20. Yenza iiseti ezi-2 ukuya kwezi-3.

Ukuzivocavoca kwesifuba

7. Ucinezelo lwesifuba

Iithagethi: isifuba, amagxa, itriceps

1. Lala phantsi kwimethi yokuzivocavoca ngamadolo agobileyo kunye ne-dumbbell ekhanyayo kwisandla ngasinye. Unokwenza lo msebenzi ebhentshini.
2. Yandisa iingqiniba ukuya kwi-90-degree position ngasemva kweengalo zakho uphumle phantsi. Iidumbbell kufuneka zibe ngaphezulu kwesifuba sakho.
3. Thatha umoya omninzi kwaye xa uphuma, wandise iingalo zakho de kube iidumbbell ziphantse ukuchukumisa.
4. Misa kancinci, emva koko ubuyele kwindawo yokuqala.
5. Phinda amaxesha ali-10 ukuya kweli-15. Yenza iiseti ezi-2 ukuya kwezi-3.

8. Abantu abanyuka iintaba

Iithagethi: isifuba, amagxa, iingalo, undoqo kunye nomqolo

1. Ngena kwiplanga okanye kwisikhundla se-pushup. Gcina izandla zakho ziphantsi kwamagxa akho, kunye nomongo wakho kunye ne-glutes ezibandakanyekileyo, iinqumle ngokuhambelana namagxa, iinyawo ze-hip-width ngaphandle.
2. Khawuleza uze nedolo lakho lasekunene ubheke esifubeni. Njengoko uqhuba umva, tsala idolo lasekhohlo ukuya esifubeni sakho.
3. Enye into ebuyela emva naphambili phakathi kwemilenze ngesantya esikhawulezayo.
4. Phinda imizuzwana engama-20 ukuya kwengama-40. Yenza iiseti ezi-2 ukuya kwezi-3.

Ukuzilolonga kwamagxa

9. Ukuphakama kwangaphambili kwe-dumbbell

Iithagethi: amagxa, ngakumbi izihlunu zangaphambili ze-deltoid

1. Bamba i-dumbbell ekhanyayo kwisandla ngasinye.
2. Beka iidumbbells phambi kwemilenze yakho ephezulu ngamanqwanqwa akho athe nkqo okanye ugobile kancinci.
3. Phakamisa i-dumbbells phambili naphezulu kude kube ziingalo ezingaphezulu zingaphezulu.
4. Ngezantsi kwindawo yokuqala.
5. Phinda amaxesha ali-10 ukuya kweli-15. Yenza iiseti ezi-3.

10. Ukunyuswa kwe-Deltoid

Iithagethi: amagxa, ii-biceps, kunye ne-triceps

1. Yima ngenyawo ububanzi benyonga, amadolo agobe kancinane. Bamba i-dumbbells ecaleni komzimba wakho, iintende zijongile emathangeni akho.
2. Yiya phambili kancinci esinqeni kwaye ubandakanye ingqokelela yakho.
3. Phakamisa iingalo zakho ziye ecaleni zide ziye kufikelela kwinqanaba lamagxa kwaye zenze u "T."
4. Buyela kwindawo yokuqala.
5. Phinda amaxesha ali-10 ukuya kweli-15. Yenza iiseti ezi-2 ukuya kwezi-3.

Iingcebiso zokhuselo

• Shushu kwaye upholise. Ukuzifudumeza ngaphambi kokwenza naluphi na ulwahlulo lokuzilolonga kungekuphela kokulungiselela umzimba wakho ukuba uzilolonge, kunciphisa umngcipheko wokulimala. Chitha ubuncinci imizuzu emi-5 ukuya kwezi-8 uzibandakanya kwifomathi ye-cardio okanye eyolulayo. Xa ugqibile ukuzilolonga kwakho, thatha ixesha lokupholisa kwaye uzolule.
• Gxila kwifom yakho. Xa uqala inkqubo ethile yokusebenza, uMiller uthi ujoliso lwakho kufuneka lube kwifom okanye kubuchule bakho. Ke, njengoko usakha ukuzithemba, unyamezelo, kunye namandla, ungaqala ukubonyusa ubunzima okanye wenze iiseti ezingaphezulu.
• Bandakanya undoqo wakho. Umsebenzi ngamnye odweliswe apha ngasentla ufuna amandla asisiseko okuxhasa umva wakho osezantsi. Ukuhlala ukhuselekile, qiniseka ukuba ubandakanya izihlunu zesisu ngaphambi kokwenza nayiphi na intshukumo kwaye ubagcine bezibandakanya kulo lonke ixesha lomthambo.
• Yeka ukuba uziva iintlungu. Ukuzivocavoca umzimba okuphezulu kuya kucelomngeni izihlunu zakho kwaye kunokukushiya kabuhlungu, kodwa akufuneki uve iintlungu. Ukuba kunjalo, yima uze uvavanye ingxaki. Ukuba ukungaphatheki kakuhle kubangelwa yifom engalunganga, cinga ngokusebenza nomqeqeshi wakho. Ukuba intlungu yakho iyaqhubeka nasemva kokulungisa ifom yakho, landela ugqirha wakho okanye ugqirha womzimba.

Umgca wezantsi

Ukuxhathisa komzimba okuphezulu okanye uqeqesho lwamandla kunoluhlu olude lwezibonelelo. Inceda ukonyusa amandla emisipha kunye nokunyamezela kwiingalo zakho, ngasemva, esifubeni nasemagxeni. Kuyanceda ukutsha iikhalori, ukunciphisa umngcipheko wokulimala, kunye nokwakha amathambo omelele.

Iziphumo ezilungileyo, zama ukwenza umsebenzi wokuzilolonga umzimba amaxesha ambalwa ngeveki. Qalisa kancinci ngokuphindaphinda kunye nokuseta okumbalwa, kwaye ngokuthe ngcembe wandise amandla omsebenzi wakho njengoko usakha amandla akho.