Le thebula lokuzivocavoca lomjikelezo wezinsuku eziyi-7 lingakusiza ukuthi uthuthukise imikhuba yokuzivocavoca ejwayelekile futhi wabela ukuqeqeshwa ngokunengqondo futhi uphumule nsuku zonke. Nakhu okuhlelelwe usuku ngalunye ohlelweni:

UMsombuluko: Cardio

Iyiphi indlela engcono yokuqalisa isonto kunokuba neseshini ye-Cardio ekhulayo? Inhloso yemizuzu engama-45 yomsebenzi we-aerobic, njengokugijimela, ukugibela ngebhayisekili, noma ukuhamba. Lokhu kufanele kwenziwe ngejubane elintofontofo, okusho ukuthi ungakhuluma ngesikhathi sokuzivocavoca kwakho futhi usaphula umjuluko.
Ngokufanelekile, izinga lokushaya kwenhliziyo yakho kufanele libe phakathi kuka-64% no-76% wesilinganiso sakho senhliziyo esiphezulu, ngokuya ngezikhungo zokulawulwa kwezifo kanye nokuvimbela (CDC). Umthetho omuhle wesithupha wokuthola izinga lokushaya kwenhliziyo ephezulu ukususa iminyaka yakho kusuka ku-220. Isibonelo, uma uneminyaka engu-30 ubudala, izinga lokushaya kwenhliziyo ephezulu lizoba ngama-185. Ngakho-ke, isilinganiso senhliziyo yakho esihlosiwe kufanele sibe phakathi kuka-122 BPM no-143 BPM ngalesi sikhathi sokuzivocavoca.
- Izinzuzo zokuqeqeshwa kwe-Cardio?

NgoLwesibili: umzimba ophansi

Kunconywa amasethi amathathu okuphindaphinda okungu-10 (thatha ukuphumula kwemizuzu eyodwa phakathi kwesethi ngayinye bese ugxile ekugcineni ukuphefumula okuqinile, ukuphefumula okujulile kungakuthoba kangcono ukushaya kwenhliziyo yakho)
Kwabaqalayo, ukwengeza isisindo akufanele kube ukukhetha kokuqala. Ngaphambi kwalapho, kudingeka basebenzise ukunyakaza kwabo kokuqeqeshwa kuze kube yilapho benekhono lokuqeqeshwa futhi bangakuqedela ukuqeqeshwa kahle. Lokhu kubaluleke kakhulu, ngoba kungakugwema ngempumelelo ukulimala. Ngemuva kwalokho, sekuyisikhathi sokungeza isisindo esanele ama-reps wakho wokugcina azoshisa izicubu zakho bese uthola inhliziyo yakho ukupompa.

? Ama-squats:Zehlise ngokungathi uhleli esihlalweni. Yima ngezinyawo ehlombe ehlombe, izinyawo phansi phansi. Cindezela ukubuyela emuva ukuze ume.
- I-squat yephi "inkosi yamandla"?

? Izingxenye ezifile: Ngezinyawo zehlombe-ububanzi, push okhalweni emuva, amadolo agobe kancane, bese ugoba phambili. (Gcina emuva ngqo) ubambe i-barbell noma ama-dumbbells ezandleni zakho. Phakamisa izinsimbi ezisindayo ngokucindezela okhalweni lwakho phambili ngenkathi ugcina ifulethi lakho emuva. Yehlisa kancane isisindo emuva phansi.
?I-Hip Thrust: Hlala phansi ngamahlombe akho ngemuva kwakho ebhentshini noma esihlalweni esinzile. Ngezinyawo zakho emhlabathini, cindezela okhalweni lwakho bese ucindezela izimbali zakho kuze kube yilapho amadolo akho e-90-degree angle. Yehlisa okhalweni lwakho emhlabathini.
? Lunge: Yima esimweni esihlukanisiwe ukuze unyawo olulodwa lungamamitha ambalwa phambi kwelinye. Ukugcina i-torso yakho iqonde, gobela amadolo akho kuze kube yilapho idolo lakho elingemuva lingamasentimitha ambalwa phansi futhi ithanga lakho langaphambili lifana phansi. Buyela endaweni yokuqala ngokusebenzisa izithende zakho. Yenza lokhu ezinhlangothini zombili.

Inothi elisheshayo: Ngaphambi kokuqala noma yiliphi iseshini yokuqeqeshwa kwamandla, kubalulekile ukuchitha imizuzu eyi-10 kuye kweli-15 ukufudumeza ukuvimbela ukulimala. Kunconywa ama-Dynamic (cabanga ukuphakama kwamadolo kanye nokukhahlela kwe-hip) ukuthola igazi ligeleze emisipha bese lihambisa amalunga ngohlu lwawo oluphelele lokunyakaza.

ULwesithathu: Umzimba ophezulu kanye nomgogodla

Uma usuqede ukufudumala kwakho, uzosebenza ama-biceps akho, ama-triceps, nama-pec anezinyathelo ezintathu ezihlukile:

?I-Biceps Curl:Bamba i-dumbbell ngesandla ngasinye (noma i-barbell ezandleni zombili) nge-elbows yakho ezinhlangothini zakho kanye nezingalo zakho zandiswa ngokufana phansi. Gobisa ama-elbows akho, shintsha isisindo emahlombe akho, bese ubuyela endaweni yokuqala.
?Triceps dip:Hlala esihlalweni noma ebhentshini bese ubamba onqenqemeni eduze okhalweni lwakho. Sheleleza okhalweni lwakho esihlalweni bese wehlisa umzimba wakho ukuze ama-elbows akho agobeke ngo-45- noma ama-90-degree angle. Zicindezele ubuyela esikhundleni sokuqala.
?Cindezela esifubeni:Lala emhlane wakho ebhentshini ngezinyawo zakho phansi bese ubamba i-dumbbell ngesandla ngasinye (noma ukubamba i-barbell ngezandla zombili). Ngama-arms akho perpendicular emzimbeni wakho, izintende zezandla ezibheke phambili, zinwebe ama-elbows akho bese zicindezela isisindo phezulu. Yehlisa isisindo ukubuyela endaweni yokuqala.

Yenza iqoqo ngalinye lokuzivocavoca amahlandla ayi-10, uphumule umzuzu owodwa phakathi kwesethi ngayinye, amasethi amathathu.

NgoLwesine: ukuphumula okusebenzayo nokululama

Izinsuku ezintathu zokuqeqeshwa ngokulandelana zizokushiya uvukile ubuhlungu namhlanje, ngakho-ke phumula namuhla bese unikeza isikhathi sakho somzimba ukuze silulame. Ngokusho kwe-ACSM, ukudabuka kwemisipha kubangelwa izinyembezi zemisipha emicudo yemisipha ezibangelwa ukuqeqeshwa kwamandla, futhi ngenkathi lokhu kuzwakala kukhathazeke, kuyinto enhle futhi kusho izicubu zakho zizolungisa kangcono kunangaphambili. unamandla.
"Ngaphandle [kwezinsuku zokuphumula], ungalimaza izicubu zemisipha nezicubu ezithintekayo njengama-tendons nama-ligaments," kusho u-Erin Mahonents, umqeqeshi oqinisekisiwe, nomsunguli we-EMAC. Lokhu kwandisa ingozi yakho yokulimala futhi ivimbela izicubu zakho ukuthi zakha amandla.
Uma ungabuhlungu kakhulu noma ukhathele, kuncomeka ukuthi uthole ukuzivocavoca okuthile ngisho nasezinsukwini zokuphumula. Ukuhamba noma ukwelula kuyahamba kahle futhi kuzodalula ukuqina kwemisipha okusebenzayo.

NgoLwesihlanu: Umzimba ophansi ogxile kuma-glutes

Ngemuva kosuku lokuphumula, zungela ukusebenza imisipha yakho yemilenze futhi - kulokhu kugxile ku-glutes yakho (i-aka haps). Ukuze uqale lokhu kusebenza, kunconywa ukufudumeza emuva kwakho ngokuvimbela okuminye komhlaba-band, njengama-squats, amabhuloho ama-glute, kanye nama-clamshells, imijikelezo emithathu.
Lapho umzimba wakho usuvutha, uzoqala ukusebenza ngezinsimbi. Ukuphindwaphindwa okungu-10 kunconyelwe amasethi amathathu wokuzivocavoca okunama-hinged (njengezikhathi zokufa, izinqolobane ze-hip, kanye ne-hip ye-hip eyodwa) ebhekisisa ama-glutes akho ne-hamstrings.
Ngenkathi amandla akhulayo kungenye yezinzuzo zokuqeqeshwa kwesisindo, inikeza okungaphezulu kwalokho.

NgoMgqibelo: Umzimba Ophezulu

Ngokuzivocavoca kwakho kokugcina kweviki, ngincoma ukugxila emhlane nasemahlombe akho. Njengosuku lwangaphambilini, udinga ukufudumeza izicubu zakho ngokuzisebenza ngaphambi kokuqala ukuphakamisa izinsimbi.
Okulandelayo, uzoqedela izivivinyo ezinhlanu ezinesisindo kuma-reps ayi-10 namasethi amathathu. Lezi zivivinyo zifaka:

?Cindezela amahlombe:Hlala noma ume nge-dumbbell ngesandla ngasinye ekuphakameni kwehlombe, izintende zezandla ezibheke ngaphandle, ama-elbows agobekile nge-90-degree angle. Cindezela isisindo kuze kube yilapho izingalo zakho ziqonde futhi isisindo sithinta ngaphezulu. Yehlisa kancane endaweni yokuqala.
?Phakamisa:Ukuma noma ukuhlala nge-dumbbell ngesandla ngasinye, izingalo ezinhlangothini zakho, zibandakanya umnyombo wakho, futhi ziphakamise kancane isisindo ohlangothini olulodwa kuze kube yilapho izingalo zakho zifana phansi. Abuyele kancane endaweni yokuqala.
?Buyisela emuva ukundiza:Yima ngezinyawo ehlombe ehlombe, ugobe kancane okhalweni, bese ubamba i-dumbbell ngesandla ngasinye. Phakamisa izingalo zakho ezinhlangothini zakho, zinciphise amahlombe akho ehlombe. emuva ekuqaliseni isikhundla.
? Umugqa we-dumbbell wengalo owodwa:Beka isandla esisodwa ngaphansi kwehlombe ngengalo ngqo ebhentshini. Beka idolo elihambisanayo ebhentshini nakwelinye emlenzeni eceleni, ngonyawo lufulethi phansi. Ukubamba i-dumbbell ngakolunye uhlangothi, ugobe ama-elbows akho kuze kube ezinhlangothini zakho kuze kube yilapho kufana phansi. Phansi bese uphinda ngakolunye uhlangothi.
?Lat donsa phansi:Usebenzisa i-pulley, bamba ibha ngezintende zezandla zakho zibheke ngaphandle futhi zibheke eceleni. Qiniseka ukuthi uhleli ebhentshini noma eguqe phansi. Ngemuva kwalokho, donsela i-barbell phansi esifubeni sakho bese ubuyela kancane endaweni yokuqala.

ISonto: Phumula nosuku lokutakula

Yebo, namuhla futhi usuku lokuphumula, ungenza izinto zokuhamba ezilula noma zokwelula njengokujwayelekile njengokujwayelekile, ukuze izicubu zakho nomzimba wakho zilulame futhi ziphumule ngokuphelele. Vele, ukuthatha usuku oluphelele kulungile futhi! Zombili izinsuku zokuphumula ezikhuthele futhi ezivuselelekayo zibaluleke kakhulu ezinhlelweni zokuqeqeshwa masonto onke, uma unaka umzimba wakho, konke kuzolunga futhi kube ngcono!