IiRoutout zokuSebenza zaMadoda: Isikhokelo sokuGqibela

Umxholo

• Ukuziqhelanisa nomsebenzi wasekhaya
• Usuku 1: imilenze, amagxa, kunye ne-abs
• Usuku 2: isifuba kunye nomqolo
• Usuku 3: iingalo kunye ne-abs
• Isiqhelo somsebenzi wabaqalayo
• Usuku 1: umzimba opheleleyo
• Usuku 2: umzimba opheleleyo
• Usuku 3: umzimba opheleleyo
• Isiqhelo sokusebenza esiphakathi
• Usuku 1: umzimba ophezulu
• Usuku 2: umzimba ongezantsi
• Usuku 3: umzimba ophezulu
• Usuku 4: umzimba ongezantsi
• Inkqubo eqhubekayo yokuziqhelanisa
• Tsala u-A
• Cofa uA
• Imilenze A
• Tsala uB
• Tyhala B
• Imilenze B
• Ukuqwalaselwa kwabaphakanyisi ngaphezulu kwe-40
• Musa ukulibala isondlo
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Xa kuziwa ekufezekiseni umzimba wakho obalaseleyo, inkqubo efanelekileyo yoqeqesho lwamandla ibalulekile.

Ingaba ukhangele ukuguqula umzimba wakho okanye ukukhaba uqeqesho lwakho phezulu, kubalulekile ukongeza ivolumu yoqeqesho (ngohlobo lwee-reps, iiseti, kunye nobunzima) ukukhuthaza ukukhula kwemisipha njengoko uqhubeka.

Ngokubanzi, uninzi lwabaqalayo beluphakamisa ixesha elingaphantsi konyaka, abaxhamli ubuncinci unyaka omnye, kunye nabaqeqeshi abaphambili iminyaka emibini ubuncinci. Gcina ukhumbula ukuba ukusebenza okuphucukileyo akufuneki kuzanywe ngaphandle kokuba unamava oqeqesho olomeleleyo.

Eli nqaku liphonononge iirejimeni zoqeqesho olusemgangathweni ophezulu kumadoda kuwo onke amanqanaba amava ukuze kwandiswe amandla kunye nokufumana amandla ngelixa kuqinisekiswa ukubuyela kwimeko efanelekileyo.

Ukuziqhelanisa nomsebenzi wasekhaya

Nokuba ungungcali onamava okanye umtsha kuqeqesho lwamandla, ukusebenza ekhaya kuyindlela elungileyo xa ungakwazi ukuya ejimini okanye ufuna utshintsho kwisantya.

Ukusebenza ekhaya okungezantsi kufuna inani elilinganiselweyo lezixhobo. Ngaphezulu, ezinye zeentshukumo zinokufakwa endaweni yokuzivocavoca umzimba apho usebenzisa ubunzima bomzimba wakho njengokumelana.

Olu qheliselo lunokusebenza njengesiqalo seveki yonke okanye ngebhayisikile ukubonelela ngeeseshoni ngeveki kubaqeqeshi abaphambili.

Ukuba injongo yakho kukuphulukana nobunzima, unokongeza uhlobo lwe-cardio, njengokubaleka okanye ukuhamba ngebhayisikile, phakathi kweeseshoni.

Izixhobo ezifunekayo: ibhentshi enobunzima obucwangcisiweyo, iidumbbell ezilungelelanisiweyo ezifanelekileyo ngokusekwe kwinqanaba lamava akho

Ukuba usaqala ungafuna ingcebiso yeengcali kwivenkile ekhethekileyo ukuze ukhethe izixhobo ezifanelekileyo, kodwa ukuba uyazi ukuba ufuna ntoni, unokuthenga kwakhona iidumbbells ezinokuhlengahlengiswa kwi-intanethi.

Ixesha lokuphumla: Imizuzwana engama-60 ukuya kuma-90

I-Pushups (ukusuka "Usuku lwe-2: isifuba kunye nomva" ukuzilolonga apha ngezantsi)

Usuku 1: imilenze, amagxa, kunye ne-abs

• Imilenze: i-dumbbell squats-iiseti ezi-3 ukuya kwezi-6 ezi-8
• Amagxa: umatshini wokushicilela wamagxa - iiseti ezi-3 ezi-6 ukuya kwezi-8
• Imilenze: I-dumbbell lunge - iiseti ezi-2 ukuya kwezi-8-10 zomlenze ngamnye
• Amagxa: Imiqolo emi dumbbell emileyo - iiseti ezi-2 ukuya kwezi-10 ukuya kwezi-10
• Imingxunya: I-dumbbell deadlift ye-Romanian-iiseti ezi-6 ukuya kwezi-8 ze-8
• Amagxa: Ukunyuka kwangasemva-iiseti ezi-3 ukuya kwezi-10 eziphindaphindwayo
• Amathole: Kuhleli ithole kuphakama - iiseti ezi-4 ukuya kwezi-12 eziphindaphindwayo
• ABS: i-crunches enemilenze ephakanyisiweyo-iiseti ezi-3 ukuya kwezi-12 ze-12

Usuku 2: isifuba kunye nomqolo

• Isifuba: I-dumbbell bench bench okanye i-press floor - iiseti ezi-3 ukuya kwezi-6-8
• Umva: I-dumbbell igobe ngaphezulu kwemiqolo-iiseti ezi-3 ukuya kwezi-8 ezi-8
• Isifuba: I-dumbbell fly - iiseti ezi-3 ukuya kwezi-10 ezi-10
• Umva: Imigca ye-dumbbell yengalo enye-iiseti ezi-3 ukuya kwezi-6-8
• Isifuba: i-pushups-3 iiseti ezili-10-12
• Umva / isifuba: iipullover ze-dumbbell - iiseti ezi-3 ukuya kwezi-12 ezi-12

Usuku 3: iingalo kunye ne-abs

• IiBiceps: Ukutshintsha kwee-bicep curls - iiseti ezi-3 ukuya kwezi-10 ze-reps ngengalo nganye
• Iimpawu: ulwandiso lwentloko ye-tricep-iiseti ezi-3 ukuya kwezi-10 ze-10
• IiBiceps: uhleli i-curls ye-dumbbell curls - iiseti ezimbini ze-10-12 reps ngengalo nganye
• Iimpawu: ukufakwa kwebhentshi - iiseti ezi-2 ukuya kwezi-12 eziphindaphindayo
• IiBiceps: Iikholamu zoxinaniso - iiseti ezi-3 ukuya kwezi-10 ezi-12
• Iimpawu: Ukukhatywa kwe-dumbbell-iiseti ezi-3 ukuya kwezi-10 ze-10 ngengalo nganye
• ABS: Iiplanga - iiseti ezi-3 zemizuzwana engama-30

Ukuziqhelanisa nomsebenzi wasekhaya kubandakanya yonke imithambo oyifunayo ukuze wenze ukuzuza kwezihlunu kunye namandla okuzuza ngesixhobo esincinci.

Isiqhelo somsebenzi wabaqalayo

Ukuphakamisa kamva (ukusuka "Usuku 1: umzimba opheleleyo" ukuzilolonga ngezantsi)

Ukuqala kwindawo yokuzivocavoca umzimba kungabonakala kusisoyikiso, kodwa ngenkqubo efanelekileyo inkqubo iyafikeleleka ngakumbi kwaye iyakomeleza.

Njengomqali, unokuqhubela phambili ngokukhawuleza kuba phantse nawuphi na umthambo ukhuthaza ukuzuza kwezihlunu kunye namandla. Okwangoku, kubalulekile ukunqanda ukugqithisa, okunokubangela ukonzakala okanye ukunciphisa ukusebenza.

Le ndlela yokuzilolonga unayo kwindawo yokuzivocavoca iintsuku ezi-3 ngeveki (njengoMvulo, uLwesithathu nangoLwesihlanu), kunye neeseshoni zomzimba ezigqityiweyo yonke imihla. Oku kukuvumela ukuba uqhele iintshukumo ezintsha, jolisa kwifom efanelekileyo, kwaye uthathe ixesha lokufumana kwakhona.

Unokongeza ii-reps kunye nokuseta njengoko kufuneka uqhubeke.

Isigaba sokuqala kufuneka sihlale ixesha elide njengoko uqhubeka ukuphucula. Abanye abantu banokuthi babambe ithafa kwiinyanga ezi-6, ngelixa abanye banokuqhubeka nokubona iziphumo ngaphezulu konyaka.

Izixhobo ezifunekayo: umthambo oxhotyiswe ngokupheleleyo

Amaxesha okuphumla: Imizuzwana engama-90-180 yokuhamba okuphambili, imizuzwana engama-60-90 yezixhobo

Ubunzulu: Khetha ubunzima obukuvumela ukuba ugcwalise ii-reps ezimiselweyo ngelixa ushiya malunga ne-reps eqinileyo etankini.

Usuku 1: umzimba opheleleyo

• Imilenze: i-barbell back squats-iiseti ezi-5 ze-5 reps
• Isifuba: Umatshini wokucofa webhentshi tyaba-5 iseti ye-5 reps
• Umva: Imiqolo yeentambo ezihleliyo-iiseti ezi-4 ukuya kwezi-6 ze-8
• Amagxa: Ihleli dumbbell igxalaba cofa-4 iiseti ze-6-8 eziphindaphindayo
• Iimpawu: Intambo yentambo ye-tricep pushdowns-3 iiseti ze-8-10 reps
• Amagxa: Ukunyuka osecaleni-iiseti ezi-3 ukuya kwezi-12 eziphindaphindwayo
• Amathole: Kuhleli ithole kuphakama- iiseti ezi-3 ukuya kwezi-10 ze-12
• ABS: iiplanga - iiseti ezintathu zeesekhondi ezingama-30

Usuku 2: umzimba opheleleyo

• Umva / imisipha: i-barbell okanye i-bar bar deadlifts - iiseti ezi-5 ze-5 reps
• Umva: pullups okanye lat latldldown - 4 iiseti ezi-6 ukuya kwezi-8 zeempendulo
• Isifuba: I-barbell okanye i-dumbbell incline cinezela-iiseti ezi-4 ukuya kwezi-6 ze-8
• Amagxa: Umatshini wokushicilela igxalaba-4 iiseti ezi-6 ukuya kwezi-8
• IiBiceps: i-barbell okanye i-dumbbell bicep curls - iiseti ezi-3 ukuya kwezi-10 ezi-10
• Amagxa: umatshini obuyela umva kubhabha - iiseti ezi-3 ukuya kwezi-10 ezi-12
• Amathole: ukuma kwethole kuphakama- iiseti ezi-3 ukuya kwezi-12 eziphindaphindekayo

Usuku 3: umzimba opheleleyo

• Imilenze: Umlenze ucinezela - iiseti ezi-5 zokuphindaphinda
• Umva: Imigca ye-T-bar - iiseti ezi-3 ukuya kwezi-6 ezi-8
• Isifuba: umatshini okanye i-dumbbell chest fly - iiseti ezi-3 ukuya kwezi-6-8
• Amagxa: Ingalo enye yokuxinzelelwa kwegxalaba-iiseti ezi-3 ukuya kwezi-6 ze-8
• Iimpawu: i-dumbbell okanye i-tricep extensions-3 iiseti ze-8-10 reps
• Amagxa: Ikhebula okanye i-dumbbell yangaphambili iphakamisa-iiseti ezi-3 ukuya kwezi-12 eziphindaphindayo
• Amathole: Kuhleli ithole kuphakama- iiseti ezi-3 ukuya kwezi-10 ze-12
• ABS: ukuncipha kweenqunqa - iiseti ezi-3 ukuya kwezi-12 ze-10

Le nkqubo yeentsuku ezi-3 yabasaqalayo ibonelela ngokuvuselela umzimba okugcweleyo okufunekayo ukuze ufumane izihlunu ngelixa uvumela ukubuyiselwa okwaneleyo phakathi kweeseshoni.

Isiqhelo sokusebenza esiphakathi

Umphezulu wokushicilela (ukusuka "Usuku 3: umzimba ongaphezulu" ukuzilolonga ngezantsi)

Emva kokusebenza nzima kwindawo yokuzivocavoca iinyanga ezininzi, lixesha lokuba unyathele uqeqesho lwakho phezulu ukuze ugcine inzuzo yakho isiza.

Okwangoku, kuya kufuneka ube nobuchule bokuzilolonga kwaye ukwazi ukuphatha ubunzima obungaphezulu kwibar.

Le nkqubo yeentsuku ezi-4 ngeveki-iphakathi inyusa ukuphindaphinda kunye nokuseta ukukhuthaza ukukhula kwemisipha. Xa zilula kakhulu, ungongeza kancinci ubunzima okanye ngaphezulu reps / iiseti.

Ukuba wenziwe ngokufanelekileyo, unokulandela le ndlela kangangeminyaka eliqela de ufike kwinqanaba eliphezulu. Kunokuba luncedo ukutshintsha ukuzilolonga kwakho ngamanye amaxesha ukuzigcina uxakekile kwaye uthintele ukudinwa.

Khumbula ukuba ukukhathazeka akusoloko kusisalathiso sokukhula kwemisipha. Ngoku ukuba unamava oqeqesho, awunakuba buhlungu emva kokuzilolonga.

Izixhobo ezifunekayo: umthambo oxhotyiswe ngokupheleleyo

Ixesha lokuphumla: Imizuzwana engama-90-180 yokuhamba okuphambili, imizuzwana engama-60-90 yezixhobo

Ubunzulu: Khetha ubunzima obukuvumela ukuba ugcwalise ii-reps ezimiselweyo ngelixa ushiya malunga ne-reps eqinileyo etankini. Ukonyusa ubungqongqo, yiya kumda wakho kwiseti yokugqibela.

Usuku 1: umzimba ophezulu

• Isifuba: cofa ibarbell yebhentshi cofa - iiseti ezi-4 ukuya kwezi-8 ze-8
• Umva: Ukugoba kwimiqolo ye-barbell - iiseti ezi-3 ukuya kwezi-6-8
• Amagxa: uhleli u-dumbbell cofa-iiseti ezi-3 ukuya kwezi-10 ze-10
• Isifuba / iitriceps: idiphu - iiseti ezi-3 ukuya kwezi-10 eziphindaphindwayo
• Umva: pullups okanye lat latldldown - iiseti ezi-3 ukuya kwezi-10 ze-10
• Iitriceps / isifuba: Ukulala kwe-dumbbell tricep extensions-3 iiseti ze-10-12 reps
• IiBiceps: I-curls ye-dumbbell curls-iiseti ezi-3 ukuya kwezi-12 eziphindaphindayo

Usuku 2: umzimba ongezantsi

• Imilenze: i-barbell back squats-4 iiseti ezi-6 ukuya kwezi-8
• Imilenze: Umlenze ucinezela - iiseti ezi-3 ukuya kwezi-10 eziphindaphindwayo
• IiQuadriceps: Ukuhlala phantsi kolwandiso lwemilenze - iiseti ezi-3 ze-10-12 reps
• IiQuadriceps: i-dumbbell okanye i-barbell yokuhamba kwemiphunga - iiseti ezi-3 ukuya kwezi-12 ezi-12 (azikho iividiyo)
• Amathole: Cinezela ithole kuxinzelelo lomlenze - iiseti ezi-4 ukuya kwezi-12 kwezi-12
• ABS: ukuncipha kweekhrunchi - iiseti ezi-4 ukuya kwezi-12 ukuya kwezi-12

Usuku 3: umzimba ophezulu

• Amagxa: Umphezulu wokushicilela - iiseti ezi-4 ukuya kwezi-6 ze-8
• Isifuba: Ukuthambeka kwe-dumbbell bench press - iiseti ezi-3 ukuya kwezi-10 ze-10
• Umva: intambo yengalo enye-imigca emi-3 ukuya kwezi-12
• Amagxa: I-cable lateral iphakamisa-iiseti ezi-3 ukuya kwezi-12 eziphindaphindayo
• I-deltoids yangemva / imigibe: Ukutsalwa kobuso-iiseti ezi-3 ukuya kwezi-12 eziphindaphindayo
• Imigibe: i-dumbbell shrugs - iiseti ezi-3 ukuya kwezi-12 ezi-12
• Iimpawu: Bahleli ngaphezulu kwi-tricep extensions-3 iiseti ze-10-12 reps
• IiBiceps: Iintsimbi zokushumayela ngomatshini - iiseti ezi-3 ukuya kwezi-12 ukuya kwezi-15

Usuku 4: umzimba ongezantsi

• Umva / imisipha: I-barbell deadlift-4 iiseti ze-6 reps
• Iimpawu: I-barbell hip thrusts - iiseti ezi-3 ukuya kwezi-8-10
• Imingxunya: Ukufa kwe-dumbbell yaseRomania-iiseti ezi-3 ukuya kwezi-12 ezi-12
• Imingxunya: imilenze yokulala ilele - iiseti ezi-3 ze-10-12 reps
• Amathole: Kuhleli ithole kuphakama - iiseti ezi-4 ukuya kwezi-12 ukuya kwezi-12
• ABS: Umlenze uphakama kwisitulo samaRoma-iiseti ezi-4 ukuya kwezi-12 ukuya kwezi-12

Le nkqubo yeentsuku ezi-4, ephakathi iphinda yongeze iiseti kunye nokuphinda-phinda, kunye nokuzilolonga okunzima ngakumbi, ukuqala ukukhula ngokutsha kwemisipha.

Inkqubo eqhubekayo yokuziqhelanisa

Ukuphakama kwemilenze ephakanyisiweyo (ukusuka "kwimilenze B" yokuzilolonga ngezantsi)

Umthamo ongezelelweyo (iiseti kunye nokuphindaphinda) kunye nokuqina (ubunzima kwibhar) kubalulekile kubadlali abenza umthambo ukuze baqhubeke nokufumana izihlunu. Gcina ukhumbula ukuba le yesiqhelo akufuneki izanywe ngaphandle kokuba uqeqesho oluqhubekekayo kangangeminyaka emi-2 okanye nangaphezulu.

Ngelixa ukuzuza kwezihlunu kungasayi kuza ngokukhawuleza njengoko babesenza xa wawusengumqali, kusekho indawo yenkqubela phambili ebonakalayo kweli nqanaba.

Le nkqubo inzima yokuzilolonga unayo kwindawo yokuzivocavoca iintsuku ezi-6 ngeveki kunye nosuku lokuphumla olu-1 phakathi. Ilandela ipateni yemilenze yokutsala, ibetha iqela ngalinye lezihlunu kabini ngeveki, kunye nee-supersets ezifakwe kwi-hypertrophy ephezulu (ukukhula kwemisipha).

Kwakhona, unokwandisa ubunzima kwi-bar, kunye nokusetha kunye nokuphindaphinda, ukusuka kwiveki ukuya kwiveki ukuqinisekisa ukuqhubeka kwenkqubela phambili ngelixa ulandela le nkqubo.

Izixhobo ezifunekayo: umthambo oxhotyiswe ngokupheleleyo

Amaxesha okuphumla: Imizuzwana engama-90-180 yokuhamba okuphambili, imizuzwana engama-60-90 yezixhobo

Ubunzulu: Khetha ubunzima obukuvumela ukuba ugcwalise ii-reps ezimiselweyo ngelixa ushiya malunga ne-2 reps eqinileyo kwitanki. Ukonyusa ubungqongqo, yiya kusilelo kwiseti yokugqibela.

Ukutya okuphezulu: Gcwalisa iseti yokuqala yentshukumo yokuqala emva koko ilandelwe yintshukumo yesibini. Phinda de kube zonke ii-reps ezikhethiweyo kunye neeseti zigqityiwe.

Tsala u-A

• Umva / imisipha: I-barbell deadlift - iiseti ezi-5 ze-5 reps
• Umva: pullups okanye lat latldldown - 3 iiseti ze-10-12 rep
• Umva: Imigca ye-T-bar okanye imiqolo yeentambo ezihleliweyo-iiseti ezi-3 ukuya kwezi-12 ze-12
• I-deltoids yangemva / imigibe: Ukutsala ubuso - iiseti ezi-4 ukuya kwezi-12 kwezi-12
• IiBiceps: ihammer curls-4 iiseti ze-10-12 reps ezixhonywe nge-dumbbell shrugs 4 iiseti ze-10-12 reps
• IiBiceps: ii-curls zentambo emileyo-iiseti ezi-4 ukuya kwezi-12 eziphindaphindayo

Cofa uA

• Isifuba: Umatshini wokucofa webhentshi tyaba-5 iseti ye-5 reps
• Amagxa: Uhleli phantsi ucofe i-dumbbell-iiseti ezi-3 ukuya kwezi-6 ezi-8
• Isifuba: Ukuthambekela kwe-dumbbell bench press-3 iiseti ezili-10-12
• Iitriceps / amagxa: I-tricep pushdowns-4 iiseti ze-10-12 eziphindaphindwe ngaphezulu kunye nokuphakama komva-iiseti ezi-4 ukuya kwezili-12
• Isifuba: ii-crossovers zekhebula - iiseti ezi-4 ukuya kwezi-12 eziphindaphindayo

Imilenze A

• Imilenze: i-barbell back squats-iiseti ezi-5 ze-5 reps
• Imingxunya: Ukufa kwe-dumbbell yaseRomania-iiseti ezi-3 ukuya kwezi-6 ze-8 ze-reps
• Imilenze: Umlenze ucinezela - iiseti ezi-3 ukuya kwezi-10 eziphindaphindwayo
• Imingxunya: ukugoba kwemilenze yokulala - iiseti ezi-4 ukuya kwezi-12 ze-12
• Amathole: Kuhleli ithole kuphakama - iiseti ezi-4 ukuya kwezi-12 ukuya kwezi-12
• ABS: ukuncipha kweekhrunchi - iiseti ezi-4 ukuya kwezi-12 ukuya kwezi-12

Tsala uB

• Umva: Ukugoba kwimiqolo ye-barbell - iiseti ezi-3 ukuya kwezi-6-8
• Umva: ukutsala (ukulinganiswa xa kufuneka njalo) - iiseti ezi-3 ukuya kwezi-10 ze-10
• Umva: imiqolo yengalo enye - iiseti ezi-3 ukuya kwezi-10 ezi-reps
• Umzantsi ongezantsi: I-hyperextensions-4 iiseti ze-10-12 eziphindaphindwe kathathu ngomatshini oshumayela umatshini-iiseti ezi-4 ukuya kwezi-12 ze-12
• Imigibe: i-barbell shrugs-4 iiseti ze-10-12 reps
• IiBiceps: Ukuma kweedumbbell curls - iiseti ezi-4 ukuya kwezi-12 ezi-12

Tyhala B

• Amagxa: Umphezulu wokucinezela - iiseti ezi-5 zokuphindaphinda
• Isifuba: Umatshini wokushicilela we-dumbbell bench (uthambekele okanye ucabalele) -iiseti ezi-3 ukuya kwezi-10 ze-10
• Isifuba / iitriceps: idipsi (enesisindo ukuba iyafuneka) -iseti ezi-4 ukuya kwezi-12 eziphindaphindayo
• Amagxa: ikhebula lengalo enye yangasemva iphakamisa- iiseti ezi-4 ukuya kwezi-12 eziphindaphindayo
• Isifuba: Umatshini obhabha-4 iiseti ezili-10 ukuya kwezi-12
• Iimpawu: ulwandiso oluphezulu ngentambo-iiseti ezi-4 ukuya kwezi-12 ze-12

Imilenze B

• Imilenze: barbell squats ngaphambili - iiseti ezi-5 ezi-reps
• Imingxunya: i-glute ham iphakamisa-iiseti ezi-3 ukuya kwezi-10 eziphindaphindayo
• Imilenze: ukuhamba ngeempumlo zedumbbell-iiseti ezi-3 ukuya kwezi-12 ze-12 zomlenze ngamnye
• IiQuadriceps: Ukuhlala phantsi kolwandiso lwemilenze - iiseti ezi-4 ukuya kwezi-12 ze-12 ze-12s eziphindaphindwe kathathu ezimileyo ziphakamisa- iiseti ezi-4 ze-12 ukuya kwezi-15
• ABS: Umlenze oxhonywayo uphakamisa-iiseti ezi-4 ukuya kwezi-12 ukuya kwezi-12

Le nkqubo iphambili inamandla ngendlela engathethekiyo kwaye ilandela ipateni yokutsala-imilenze yentsuku ezi-6 ngeveki. Zama kuphela le nkqubo ukuba uneminyaka eliqela yoqeqesho phantsi kwebhanti lakho.

Ukuqwalaselwa kwabaphakanyisi ngaphezulu kwe-40

Njengoko uneminyaka yobudala, ubunzima beethambo kunye nethambo buyancipha kwinqanaba elincinci. Nangona kunjalo, unokumelana nale lahleko ngokulandela inkqubo yoqeqesho lokuxhathisa ukukhuthaza ukukhula kwemisipha kunye nethambo (,).

Iindlela zokuzilolonga ezichazwe apha ngasentla zisasebenza nakubantu abaneminyaka engama-40 nangaphezulu, nangona ezinye zeemithambo zisenokufuna ukubekwa endaweni yokhetho oluhlanganyelweyo ngakumbi - ngakumbi ukuba unokwenzakala kwangaphambili.

Umzekelo, unokwenza i-goblet squats endaweni ye-squats yangasemva okanye i-tricep pushdowns endaweni yokuntywila.

Nokuba ungakanani na ubudala, kungcono ukuqala ngenkqubo yabaqalayo kwaye usebenze ngendlela yakho.

Kukwabalulekile ukuba ungasebenzi ngamandla kakhulu, njengoko kukho umngcipheko owandileyo wokonzakala njengoko uneminyaka yobudala. Ngokunjalo unokufuna ukwandisa amaxesha okubuyisela ukuya kwiintsuku ezi-2 phakathi kokuzilolonga endaweni ye-1, njengoko umzimba wakho uthatha ixesha elingaphezulu ukuze uphinde uchache ().

Ngelixa umthambo unezithintelo kubantu abadala, ukugcina inkqubo yoqeqesho lokuchasana ngokufanelekileyo kunokubonelela ngezibonelelo ezingapheliyo kwaye kukugcine ngokukuko.

Abaqeqeshi abangaphezu kweminyaka engama-40 banokuthi bahlengahlengise inkqubo yabo yokuziqhelanisa ne-akhawunti yokulimala okanye amaxesha okubuyisa kancinci. Ngelixa ukwehla kwemisipha kunye nethambo njengoko uneminyaka yobudala, unokukoyisa oku ngokwenza umthambo ofanelekileyo.

Musa ukulibala isondlo

Ngelixa ukusebenza kwindawo yokuzivocavoca kubonelela ngenkuthazo yokufumana izihlunu kunye namandla, isondlo sidlala indima enkulu ekubuyiseleni nasekusebenziseni ukusebenza.

Ke, kubalulekile ukuba uqinisekise ukuba ukutya okutyayo kwanele ukuhlangabezana neemfuno zoqeqesho lwakho.

Oku kunokwenziwa ngokuqinisekisa ikhalori eyaneleyo, iprotheni, i-carb, kunye nokutya okunamafutha ngokusekwe kuqeqesho lwakho kunye neenjongo zomzimba. Ungasebenzisa ikhawuntari yekhalori ukubala iimfuno zakho.

Ukuze ufumane izihlunu, kungcono ukuba ube kwintsalela yekhalori, okanye utye ngaphezu kokuba umzimba wakho ufuna ukuzixhasa. Intsalela ye-10-20% ngaphezulu kweemfuno zakho zekhalori eyaneleyo kufuneka yanele ukukhuthaza ukuzuza kwezihlunu ().

Ukuba uzama ukuphulukana namanqatha omzimba endaweni yoko, ukugcina isiseko sakho okanye ukufumana intsilelo encinci yeekhalori kucetyiswa ngokubanzi ().

Ixesha lesondlo, elibandakanya ukutya ngamaxesha athile ukuze kuvelise iziphumo, kunokuba kubalulekile ekunyuseni inzuzo yemisipha. Umzekelo, iingcali ezininzi zicebisa ukutya ukutya okunezondlo okanye ukutya okutyayo ngaphakathi kweeyure ezi-2 zokuzilolonga, ngaphambili nangasemva (5, 6).

Ukuba ufuna ukuqinisekisa ukutya okufanelekileyo okanye wenze isicwangciso esizimeleyo sokukunceda ufezekise iinjongo zakho, cinga ukubonisana nomgcini wezondlo obhalisiweyo.

Isondlo esifanelekileyo kubalulekile ukuba uzilolonge, njengoko unika umzimba wakho iibhloko zokwakha eziyimfuneko zokufumana izihlunu kunye namandla.

Umgca wezantsi

Nokuba ungumntu omtsha okanye onamava wokuzivocavoca, iindlela zokuzilolonga ezilungiselelwe inqanaba lamava akho zinokukunceda uqhubele phambili usiya kwiinjongo zakho zemisipha kunye namandla.

Ngexesha elingaphezulu, unokufumanisa ukuba umzimba wakho uphendula ngcono kwiintshukumo ezithile kunabanye, ukuvumela ukuba uhlengahlengise uqeqesho lwakho ngokufanelekileyo.

Inkqubo efanelekileyo yokuzivocavoca kunye neendlela zokutya ezifanelekileyo ngamanyathelo okuqala okufumana ubume obubalaseleyo bobomi bakho, nokuba unganaliphi na inqanaba lamava.

Ukuba unesimo sempilo esisisiseko, kusoloko kukulungele ukujonga umboneleli wakho wezempilo ngaphambi kokuba uqalise nayiphi na inkqubo yokuzivocavoca.