Ukulawula ubunzima

Umxholo

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UJoy Hayes akayena umfazi okholwayo, kodwa ukukhuthaza iimbaleki zakhe zabasetyhini kwigumbi leYunivesithi yaseKansas, umqeqeshi wamandla uhlala echaza isicatshulwa seBhayibhile esivela kwiMizekeliso 31: "Uzakha iingalo zakhe ngamandla."

"Ndicinga ukuba kuhle kakhulu ukuba iBhayibhile ithi abafazi kufuneka babe neengalo ezinamandla. Kwaye kubakhuthaza ngokwenene, "kusho uHayes, umncedisi we-UK umlawuli wamandla / imeko. Uhlala ekhangela iindlela zokukhuthaza abasetyhini ukuba baphakamise iintsimbi. Abanye babadlali bakhe abaphambili bentenetya kunye neembaleki zomkhondo bayayibaleka, kuba abaqhelananga nezixhobo okanye boyika ukugcwala.

"Abazi ukuba uninzi lwabakhi bomzimba baqeqesha iiyure ezintandathu ngosuku kwaye bathatha izongezo," utshilo. Ezi kunye nezinye izinto ezingalunganga zikhokelela ekubeni uninzi lwabasetyhini basebenzise iindlela ezingasebenziyo zamandla. Ke sicele uHayes ukuba ayile enye eqinisekileyo ukuba ikunike iziphumo eziqinisekileyo, ezithandekayo ozifunayo. Kwaye yile.

Le nkqubo inika ixesha elilinganayo kumzimba ophezulu nangaphantsi. "Abasetyhini abaninzi bayakuphepha ukuqeqesha imizimba yabo ephezulu," utshilo uHayes, "kodwa ukuba unamahlombe aqhekezayo kunye nesiqhelo, isinqe esilingana nesetyhini, isinqe sakho siyakubonakala sikhulu. Isifuba esibanzi, umva kunye namagxa aya kwenza ukuba umzimba wakho ongezantsi ubonakale uzolile."

Inkqubo ikwagxininisa ukuzilolonga okudibeneyo okufana nee-squats kunye nemiphunga, abathi abafazi abaninzi bathintele ekuthandeni ezo zijolise kwiqela ngalinye lezihlunu. Ezi ntshukumo zifuna ukulungelelaniswa ngakumbi kune-curl yomlenze okanye umatshini wolwandiso lomlenze kodwa gcina ixesha ngokusebenza kwamaqela emisipha ngaxeshanye. Ziye zafana neentshukumo esizenzayo kwimisebenzi yemihla ngemihla.

Xa usenza le nkqubo, musa ukusebenzisa iidumbbells ezincinci zedinky-enye impazamo eqhelekileyo phakathi kwabasetyhini boyika ukuba nkulu kakhulu. Ukwenza iiseti ezintathu zokuphindaphinda ezili-10 akunakukuguqula ube nguArnold Schwarzenegger. Ngomhla wesibhozo, wesithoba kunye no-10, kufuneka ufikelele kwinqanaba lokungakhululeki okuncinci okusakhuselekile kwaye uzive ngathi, "Owu nkosi yam, andiyazi ukuba ndingayigqiba le nto!" Kuphela kukucela umngeni kwimisipha yakho apho uya kuthi ufumane iziphumo-zomzimba oqinileyo, onamandla kunye namandla e-Bhayibhile.

Isicwangciso

Khetha inqanaba lakho

Uyi-novice ukuba utyebile ubunzima obungaphantsi kweenyanga ezintathu; phakathi ukuba ubuphakamisa kabini ngeveki kangangeenyanga ezintathu okanye nangaphezulu; kwaye unamava ukuba ubuphakamisa amaxesha ama-2-3 ngeveki ngaphezulu kweenyanga ezi-6.

Ukuphindaphinda

I-Novice kunye nabaphakanyisi abaphakathi, yenza lo msebenzi kathathu ngeveki, uphumle ubuncinci usuku phakathi kokuzilolonga. Abaphakamisi abanamava banokwenza okufanayo, okanye ukuhlukana kweentsuku ezi-4: iintsuku ezi-2 zomzimba ophezulu / i-abs; Iintsuku ezimbini zomzimba ongezantsi.

Ukuzifudumeza / Ukupholisa umoya

Qalisa yonke imithambo ngemizuzu emi-5 ukuya kweli-10 yomsebenzi we-cardio osezantsi kakhulu njengokubaleka kwe-treadmill, ukuhamba ngokukhawuleza okanye ukutsiba intambo ngokutshixiza kwembethi-manqindi. Emva koko yenza iseti enye ye-ab exercise. Ukuba uziva uqinile, zolule kancinci. Bamba ukolula ngalunye imizuzwana eli-10; ukukhulula. Phinda kabini, ukwandisa uluhlu lwezindululo ngexesha ngalinye. Qedela ukuzilolonga ngalunye ngokuzolula, ubambe ukuzolula ngakunye kwimizuzwana engama-20 ukuya kwengama-30 ngaphandle kokubhampisa.

Ukuqalisa

Kwiiveki ezi-4-6, yenza u-1-8 ngokulandelelana. Phumla 1-2 imizuzu phakathi kweeseti. Kwinyanga yokuqala yenkqubo, wandise ubunzima bakho ubuncinci kabini. Ngalo lonke ixesha qinisekisa ukuba ubunzima bunzima ngokwaneleyo ukuze utyhafe xa ufika kwi-rep 10. Ngophinda-phindo ngalunye, khupha umoya kwelona nxalenye lomthambo elinzima.

Ngomso

Yenza iseti enye ye-10 yokuphinda usebenzise umthambo ngamnye. Gxila kubuchule; ungcono xa wenze iireps ezimbalwa ngokuchanekileyo kunokwenza u-10 ngefomu engenamsebenzi. Xa unokwenza iseti ye-10, yongeza iseti yesibini. Nje ukuba wenze iiseti ezimbini ze-10 kamnandi, qhubela phambili uye phakathi.

Ephakathi

Yenza iiseti ze-3-4 ze-10 zokuphinda usebenzise umthambo ngamnye.

Onamava

Yenza iiseti ezi-5-6 zeempendulo ezili-10 kwisenzi ngasinye.

Ab umsebenzi

Kumsebenzi ngamnye (okanye kabini ngeveki ukuba wenza ulwahlulo lwesiqhelo), yenza 2-3 15-rep seti yeentshukumo ze-ab. Zama i-crunches, i-curls e-reverse, okanye i-Half Jackknife: Lala ujonge phezulu, imilenze iqonde emoyeni ngokuhambelana nezinqe; ikhontrakthi ye-abs kwaye ufikelele ezinyaweni zakho; khupha kwaye uphinde. Sebenza ukuya kuthi ga kwi-25 reps.

Ukuqhubela phambili

Emva kweeveki ezi-4-6, ukuba ubonyusile ubunzima bakho kabini kwinyanga yokuqala, tshintshela kwezinye iindlela ezidwelisiweyo. Kusenokufuneka unciphise ubunzima bakho, kodwa xa ubuyela kwimithambo yokuqala kwiiveki ezi-4-6 kamva, uya kuba nako ukuphakamisa ngakumbi. (Gcina ingxelo.)

ICardio

Ukongeza kule nkqubo, yenza ubuncinane imizuzu emine ukuya kwemihlanu yemizuzu engama-30 yokuzivocavoca kwe-cardio ngeveki, ubukhulu obuhlukeneyo kunye nemisebenzi.

Gym thetha

Sebenza kwi: Ukutshintsha iiseti kunye nomntu kwisixhobo. Ukuba umntu usebenzisa umatshini, unokucela ukuba "usebenze." Eyona nto isebenzayo koomatshini abanesitokhwe sobunzima kuba ungatshintsha iipoundage ngokuhambisa nje ipini uye komnye umngxunya. Ukuba kufuneka ulayishe iipleyiti ngaphakathi nangaphandle, kungcono ukuba ulinde ade agqibe umsebenzisi.

Ukusekwa okuphezulu: Ukwenza imithambo emibini okanye emithathu eyahlukileyo ngaphandle kokuphumla phakathi kweeseti.

Uqeqesho lwesekethe: Ukwenza "isekethe" epheleleyo yokuzivocavoca ngaphandle kokuphumla okuncinci okanye okungaphumliyo phakathi kweeseti, emva koko uphinde isekethe. Iisekethe zilungile kuba zigcina ixesha kwaye ziyeke izihlunu ziphinde zisebenze njengoko usebenza kwezihlunu ezahlukeneyo. Nangona kunjalo, awuyi kuqhubela phambili ekuphakamiseni ubunzima obuninzi ngaphandle kokuba wenze iiseti ezininzi zomthambo.

Ukwahlula isiqhelo: Inkqubo yamandla apho usebenza amaqela athile emisipha ngolunye usuku kunye nolunye usuku.

NONE Ukukhetha iqela elithile lezihlunu.

I-Hypertrophy: Ngokulula, ukwanda kobungakanani bemisipha.

Ukuqashwa: Inxalenye yemisipha evuselelweyo ngexesha lomsebenzi othile.

Imigaqo yegumbi lobunzima

Nangona iiklabhu zezempilo zinendlela yokuziphatha. “Yonke indawo yokwenza umthambo inemithetho ebhaliweyo nengabhalwanga,” utsho umqeqeshi wamandla uJoy Hayes, M.S., C.S.C.S. "Kubalulekile ukuba uyifunde le mithetho ukuze wena kunye namanye amalungu omthambo nibe nokuzilolonga ngokugqibeleleyo."

1. Yabelanani ngezixhobo. Ngelixa uphumle phakathi kweeseti, musa ukumisa inkampu kumatshini. Vumela omnye umntu enze isethi phakathi. Ukuba ukwiseti yakho yokugqibela kwaye ukulungele ukuyigqiba, qhubeka. Ukuba umntu umi kufutshane nomatshini, buza ukuba uyayisebenzisa ngaphambi kokuba ungene.

2. Sukuxinana. Shiya indawo ukuze umntu osecaleni kwakho aphakamise iingalo zakhe macala onke.

3. Musa ukusivala isipili. Zama ukungaphazamisi umbono wabanye.

4. Soloko uphatha itawuli. Sula ukubila kwakho kwiibhentshi ozisebenzisileyo.

5 Musa ukugqobhoza iqula lokusela. Ngaphambi kokuba ugcwalise ibhotile yakho, vumela wonke umntu osemgceni afumane isiselo.

6. Iidumbbells ezikhuselekileyo. Banqamleze okanye ubabeke nkqo phakathi kweeseti ukuze bangaqengqeli iinzwane zomntu.

7. Sukuwisa iintsimbi zakho. Kunoko, zibeke phantsi xa ugqibile ngesethi.

8. Beka iintsimbi ngasemva. Cima zonke iipleyiti zobunzima kwiibhola kunye noomatshini, kwaye ubuyisele iidumbbell kwindawo yazo emiselweyo. Sukunamathela kwiiponti ezili-10 apho iponti ezingama-40 ziya khona.

9. Musa ukukhupha ingxowa yokuzivocavoca.

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