Uwenza njani umgca oLungileyo ngendlela eyiyo

Umxholo

• Yintoni inqaku?
• Wenza njani?
• Ungayongeza njani le nto kwinkqubo yakho?
• Zeziphi ezona mpazamo zixhaphakileyo ekufuneka sizibukele?
• Ingqiniba zakho ziphakamile kakhulu
• Uphakamisa ubunzima obuninzi
• Awugcini isibilini sakho sime nkqo
• Ungazisebenzisa ezinye iintsimbi?
• Iintsimbi
• Iibetile
• Luluphi umahluko onokuzama lona?
• Umatshini wentambo
• Umqolo othe tye ukucofa
• Umqolo othe tye kwi-bicep curl
• Zeziphi ezinye iindlela onokuzama ngazo?
• Ukuphakanyiswa kukaDumbbell kuphakanyisiwe
• I-bandumb dumbbell yonyusa mva
• Umgca wezantsi

Ukuba ujonge ukwandisa igxalaba kunye namandla angasemva ngasemva, sukujonga ngaphezulu komqolo othe nkqo. Lo msebenzi ujolise kwimigibe, ethe tyaba ngasentla ukuya embindini, kunye needeltoids, ezisongela igxalaba lakho.

Yintoni inqaku?

Umqolo omileyo ngumthambo osebenzayo wokwakha amandla emagxeni nakumva wangasemva.

Kungumsebenzi wokutsala, okuthetha ukuba uya kutsala ubunzima kuwe kwaye ujolise kwityathanga lakho elingasemva, okanye izihlunu ngasemva komzimba wakho.

Ukomeleza ikhonkco lakho elingasemva kuluncedo olukhulu kubomi bemihla ngemihla, ngakumbi ukuba uhlala imini yonke.

Ngaphandle kwezibonelelo zokubandakanya umqolo othe nkqo, umthambo unedumela lokubangela ukwenzakala.

Izandla zakho zitshixiwe kwindawo ngexesha lokuhamba, nto leyo ebangela ukuba ingalo yakho yangaphezulu ijikeleze ngaphakathi egxalabeni kwaye inokuba inciphe ithenda.

Ngelixa oku akuthethi ukuba kufuneka uphephe lo msebenzi, oko kuthetha ukuba ifom echanekileyo ibaluleke kakhulu kunangaphambili.

Wenza njani?

Into emnandi malunga nomqolo othe nkqo kukuba ungayigqiba naphina - uyakufuna nje i-barbell (okanye i-dumbbell okanye i-kettlebell).

Ukuhamba:

1. Yima ngeenyawo zakho ububanzi bamagxa, ubambe i-barbell ngokubambelela ngaphezulu phambi kwakho ngeengalo zakho ezandisiweyo. Ukubambelela kwakho kufanele kube ngumgama wobubanzi begxalaba.
2. Qalisa ukuphakamisa i-dumbbell phezulu, ukutsala kwiingqiniba zakho kunye nokugcina ubunzima kufutshane nomzimba wakho njengoko uhamba. Yima xa iingqiniba zakho zikwimeko yamagxa akho kwaye i-barbell ikwinqanaba lesifuba. Gcina i-torso yakho ithe tye kuyo yonke intshukumo.
3. Misa ikhefu phezulu, emva koko ubuyele ukuqala. Phinda inani elifunwayo lokuphindaphinda.

Gcwalisa iiseti ezi-3 ukuya kwezi-10 ukuya kwezi-10 zokuqala. Nangona kunokuba kukuhenda, musa ukwandisa ubunzima de ube ngokupheleleyo kulawulo lwe-12 reps, njengoko oku kunokunyusa amathuba okonzakala.

Ungayongeza njani le nto kwinkqubo yakho?

Ukongeza umqolo omileyo kumhla womzimba ongaphezulu kunokuba yinto encedisayo kolunye uguquko lwemigca, kunye neepalldown zamva, oomatshini bokushicilela besifuba, ii-pushups, kunye nokunye.

Ngenye indlela, ukuba ulandela ukutyhala / ukutsala ulwahlulo lokuzilolonga, yongeza umqolo othe tye kumhla wokutsala ngokwahluka okuthile.

Nokuba ungawongeza njani kwaye nini umqolo othe tye kwinkqubo yakho, ukufudumeza ngokufanelekileyo ngaphambi kokuba uphakamise iintsimbi kubalulekile.

Qiniseka ukuba ugqibezela i-5 ukuya kwi-10 yemizuzu ye-cardio ephantsi ukuya kweliphakathi elandelwa kukuzolula okunamandla ukuze umzimba wakho uhambe.

Zeziphi ezona mpazamo zixhaphakileyo ekufuneka sizibukele?

Ngelixa ungafanele woyike ngokudibanisa umgca othe tye kwinkqubo yakho, kukho iimpazamo ezininzi oya kuthi ujonge kuzo.

Ingqiniba zakho ziphakamile kakhulu

Ukuphakamisa iingalo zakho ngaphezulu kunokuhambelana nomhlaba kuko oko kunokubangela ukwenzakala kwamagxa. Qinisekisa ukuba uyamisa xa iingqiniba zakho zifikelela kwinqanaba lamagxa.

Uphakamisa ubunzima obuninzi

Ukuba ubunzima bakho bunzima kakhulu, intshukumo iya kufuna ukukhawuleza, okuya kuthatha ukugxila kude namagxa okanye, nangakumbi, kubeke uxinzelelo olukhulu kubo.

Khetha i-barbell okanye ubunzima obuza kuvumela intshukumo entle ecothayo nelawulwayo.

Awugcini isibilini sakho sime nkqo

Kubalulekile ukuba i-torso yakho ihlale ithe nkqo ukuze eyona nto uhleli kuyo ibandakanyeke. Intshukumo kufuneka ihlukane namagxa kunye nomqolo ongaphezulu kangangoko kunokwenzeka.

Ungazisebenzisa ezinye iintsimbi?

I-Barbells ayisiyiyo kuphela ukhetho lwakho kwimigca ethe nkqo. Unokusebenzisa:

Iintsimbi

Sebenzisa i-dumbbells kuvumela izandla zakho ukuba zihambe ngokukhululekileyo kunebha emiselweyo, oko kuthetha ukuba ujikelezo lwangaphakathi olunokubangela ukwenzakala aluchazwanga kangako.

Khetha i-dumbbells kwisincinci esingaphantsi kwesiqingatha sobunzima be-barbell oyisebenzisileyo-ke ukuba ukhethe i-barbell engama-30, khetha i-dumbbell eyi-12 yeepawundi kwisandla ngasinye ukuqala.

Iibetile

Ngokufanayo kwiidumbbell, i-kettlebells zivumela intshukumo engaphezulu ezihlahleni nasezingalweni kwaye akunakufane kunyanzelise nakuphi na ukujikeleza kwangaphakathi kwegxalaba lakho.

Kwakhona, khetha i-kettlebell kwisithuba esingaphantsi kwesiqingatha sobunzima bentsimbi obusebenza nayo.

Luluphi umahluko onokuzama lona?

Kukho umahluko ohlukeneyo kumqolo othe nkqo ungazama ukucoca izinto phezulu.

Umatshini wentambo

Usebenzisa ibar ethe tye okanye umjikelo we curl ojikelezayo kumatshini wentambo, gcwalisa intshukumo efanayo neengalo zakho.

Ukongeza intshukumo eyongezelelweyo kumqolo othe nkqo kudala intshukumo yeqela, eya kuthi ikunike ngakumbi ibuck yakho ngokuzibandakanya kwezihlunu.

Umqolo othe tye ukucofa

Tsala ubunzima ukuya kumqolo othe nkqo, kwaye ngaphambi kokuba ukhulule iingalo zakho zibuyele ezantsi, qhafaza izihlahla zakho emva kwaye utyhalele ubunzima ukuya phezulu.

Umqolo othe tye kwi-bicep curl

Ukuba usebenzisa i-dumbbells kumqolo wakho othe nkqo, yongeza i-bicep curl emazantsi ngaphambi kokurola phezulu kwakhona.

Zeziphi ezinye iindlela onokuzama ngazo?

Ukuba umqolo othe nkqo unyusa amahlombe akho, zininzi ezinye iimvavanyo onokuzama ukuzomeleza emagxeni akho ngeendlela ezahlukeneyo.

Ukuphakanyiswa kukaDumbbell kuphakanyisiwe

Bamba i-dumbbell ekhanyayo kwisandla ngasinye ezantsi emacaleni akho, kwaye ugcine iingalo zakho zithi nkqo, ziphakamise kwinqanaba le-30-degree ukusuka emzimbeni wakho.

Xa i-dumbbells ifikelela kwinqanaba lamagxa, yehla usezantsi. Yiya kancinci kancinci xa ushukuma.

I-bandumb dumbbell yonyusa mva

Beka ibhendi yokumelana phantsi kweenyawo zakho kwaye ubambelele kwiziphatho, kunye nakwisibane sokukhanya esikumgangatho ophakathi kwisandla ngasinye.

Beka ukugoba okuncinci engqinibeni yakho kwaye uphakamise i-dumbbells ngqo emacaleni akho, uzive uxhathiso oluvela kwibhendi lonyuka njengoko usondela phezulu.

Umgca wezantsi

Umqolo othe nkqo unokomeleza izihlunu zangasemva zetyathanga, kubandakanya amagxa kunye nomqolo ongaphezulu. Ngomdla omkhulu kwifom, uya kuvuna zonke izibonelelo.

UNicole Davis ngumbhali osekwe eMadison, eWisconsin, umqeqeshi wobuqu, kunye nomqeqeshi weqela lomzimba onjongo yakhe ikukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Xa engasebenzi nomyeni wakhe okanye eleqa intombi yakhe encinci, ujonge ulwaphulo-mthetho kwiinkqubo zikamabonwakude okanye wenza isonka esimuncu kwasekuqaleni. Mfumane I-Instagram ukulungiselela ukutya, # ubomi, kunye nokunye.