Uqeqesho lobunzima 101

Umxholo

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Kutheni iintsimbi?

Izizathu ezintathu zokwenza ixesha loqeqesho lwamandla

1. Ukuthintela i-osteoporosis. Ukuqeqeshwa kokuchasana kwandisa ukuxinana kwamathambo, okunokuthintela ukulahleka okunxulumene neminyaka.

2. Gcina imetabolism yakho ivuselelwe. Izihlunu trumps amanqatha ikhalori evuthayo-yongeza ngakumbi, tshisa ngakumbi.

3. Jonga unciphile. Iponti yeponti, umsipha uthatha indawo encinci kunamafutha. Ukunyusa umsipha kwaye uya kubonakala unciphile.

Gym Thetha

Entsha ekuphakamiseni? Funda iilwimi kwaye uya kuziva ulungile ekhaya kwigumbi lobunzima.

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.

Iindlela zeGumbi loBunzima

Nangona iiklabhu zezempilo zinendlela yokuziphatha, yonke indawo yokuzivocavoca inemithetho engabhalwanga.

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. Musa ukulahla 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.

Iingcebiso zeToning ezi-4

Izicwangciso ezilula zokufumana okuninzi kuqeqesho lwamandla

Phakamisa njengoko uthetha ngayo. Ukuba unokwenza inani eliphezulu leempendulo ezicetyiswayo (ngokuqhelekileyo i-10-12) ngaphandle kokuziva udiniwe, yongeza iipounds (10-15 ekhulwini ngexesha). Ukuba awukwazi ukugqiba inani elincinci lee-reps eziphakanyisiweyo (ngokuqhelekileyo i-8), ukunciphisa ubunzima kwi-10 yepesenti yokunyuka de ube nako. Ukugqibela kwakho koku-1 okanye kwesi-2 reps kufuneka kusoloko kunzima, kodwa kuyenzeka.

Lungelelanisa umzimba wakho. Ukuyeka ukwenzakala, yenza inkangeleko efanayo kwaye uqiniseke ukuba unamandla kwimisebenzi oyithandayo, yenza imithambo yamaqela emisipha aphikisayo. Ngexesha lakho leveki, ukuba usebenza ii-quads, umzekelo, yenza imithambo yemisipha yakho. Oku kufana ne-biceps kunye ne-triceps, isifuba kunye nomqolo kunye nomqolo ophantsi kunye ne-abs.

Zama ukudibanisa izinto rhoqo. Ngokophononongo olupapashwe kwi Ijenali yaMandla kunye noPhando lokuBambisa, izifundo ezahluka inani leeseti kunye neereps ukusuka ekuzilolongeni ukuya ekuzilolongeni babone inzuzo enkulu yamandla kwiiveki ze-12 kunabo benze i-tweaks yenyanga.

Iikhalori eziqhumayo ngeesekethe. Yenza iseti enye yohambo lwakho lokuzilolonga, ngaphandle kokuphumla phakathi kokuzilolonga. Phinda isekethe kube kanye okanye kabini kwaye uya kutshisa ukuya kwi-300 yeekhalori kwisiqingatha seyure ngokuchasene ne-150 kwisiqhelo esiqhelekileyo.

Amacandelo oKhuseleko

Amanyathelo okhuseleko kufuneka uwazi ngaphambi koqeqesho lwamandla.

Nika ingqalelo kwifomu Ifom efanelekileyo ibalulekile kwiziphumo eziphezulu kunye nokuthintela ukulimala. Yehlisa ukuxhathisa okanye wenze iireps ezimbalwa ukuba awukwazi ukugcina ulungelelwaniso olufanelekileyo okanye usebenzisa isantya ukuhambisa ubunzima.

Phumla ngokwaneleyo Okukhona uziqeqesha ngamandla, kokukhona udinga ixesha lokubuyisela; phumla iiyure ezingama-48 phakathi kokuzilolonga. Ukugqithisa imisipha yakho kunokunciphisa inkqubela phambili yakho okanye, ngakumbi kunokuba kubi, kubangela ukulimala. Ukuba usebuhlungu emva kosuku, phumla olunye usuku okanye ezimbini ngaphambi kokuba ubethe izisindo.

Yeka ukuba uva intlungu Imisipha yakho kufuneka izive iceliwe ngumngeni wokugqibela, kodwa akufuneki uve naziphi na iintlungu kumalungu akho.

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