Okuqukethwe
Isazi ngokuqeqeshwa kwamandla uSagi Kalev ukukunikeza uhlelo olusebenzayo lokuqinisa nokwakha imisipha ekhaya. I-Complex A Week of Hard Labor iqukethe izifundo ezinhlanu zevidiyo ezizokwenza umzimba wakho uqine, uklebhuke futhi ulingane.
Umakhi womzimba wakwa-Israeli uSagi Kalev, uhlelo olwaziwa kakhulu ngabathandi bokuqina komzimba iBeast Beast, ubuyise ukuqeqeshwa kwamandla okuyisidina okuqinisa umzimba wonke. Isonto Lokusebenza Kanzima("Isonto lomsebenzi onzima") ingenye yochungechunge oluyinkimbinkimbi kakhulu lokuzivocavoca ekhaya lapho kufanele usebenze ekuthuthukiseni imisipha yakho.
Naphezu kwegama, akudingeki ukwenza lesi sakhiwo kuphela phakathi nesonto. Phinda umjikelezo wezikhathi zokuqeqeshwa ezinhlanu kaningi ngangokunokwenzeka ukuze uzuze umphumela.
Incazelo yohlelo Isonto Lokusebenza Kanzima
Uhlelo ngu Isonto Lokusebenza Kanzima zilungele amadoda afuna ukwenza ukuqeqeshwa kwamandla ekhaya futhi afune uhlelo lwedeskithophu. Iningi lamavidiyo asekhaya enzelwe ukwehlisa isisindo kanye nokususa isisindo esingeqile, ngakho-ke, isakhiwo ngasinye samandla ku-akhawunti ekhethekile. Ngendlela, uma ufuna ukuhlala hhayi ezemidlalo kuphela, kepha futhi nendoda yesitayela, qiniseka njalo ngokuthenga izesekeli. Ikakhulu, bheka izikhwama zamadoda zemfashini zesitayela sansuku zonke nesemthethweni: bolinni.in.ua/sumki-muzhskie
Kodwa-ke, lolu hlelo oluvela kuSagi Kalev namantombazane afanele. Futhi hhayi kuphela kulabo abafuna ukusebenza kwimisipha, kepha nalabo abafuna nje ukudonsa umzimba omncane futhi bathuthukise ithoni yemisipha.
Ukulingana nokusebenza Isonto Lokusebenza Kanzima:
- Kulabo abafuna ukuqinisa imisipha nokusebenza ngemisipha
- Kulabo abafuna ukushisa amanoni nokuthuthukisa umzimba
- Labo abafuna ukuqeqeshwa kwamandla asezingeni eliphakeme ekhaya
- Kulabo abafuna ukuthuthukisa amandla nokwakha ukukhululeka, umzimba wemisipha
- Labo abaphothule uhlelo Isilo Somzimba futhi ngifuna ukuqhubeka nokwenza uqeqesho lwamandla noSagi Kalev
Uhlelo olujwayelekile lubonisa isonto lomsebenzi onzima:
- Lesi sakhiwo siqukethe amavidiyo amane emizuzu engama-40-45 + nevidiyo yegxolo imizuzu engama-30
- Amandla wohlelo, ngakho-ke uzodinga ama-dumbbells wesisindo esiphakathi nesisindo
- Ividiyo yakhelwe ezingeni lokuqeqeshwa ingaphezu kwesilinganiso, ileveli yohlelo eshiwo Okuphakathi-Okuthuthukile
- Lesi sakhiwo senzelwe ngokukhethekile ukukhula kwemisipha nokukhula kwemisipha
- Ukuzivocavoca umzimba kufanelekile kwabesilisa nabesifazane
Ohlelweni i-A Week of Hard Labor lafika ekuqeqesheni amandla ama-5:
- Usuku 1: Chest & Back (Imizuzu engama-45). Ukuzivocavoca imisipha yesifuba nangemuva. Izinsiza kusebenza: ama-dumbbells, ibha, ibhentshi.
- Usuku 2: Imilenze (Imizuzu engama-45). Ukuzivocavoca kwemisipha yomlenze. Izinsiza kusebenza: i-dumbbell, ibhentshi.
- Usuku 3: Core (Imizuzu engama-30). Ukuqeqeshwa koqweqwe. Izinsiza kusebenza: ama-dumbbells, ibha yesilevu.
- Usuku 4: Amahlombe nezikhali (Imizuzu engama-43). Ukuzivocavoca imisipha yamahlombe nezingalo. Izinsiza kusebenza: i-dumbbell, ibhentshi.
- Usuku 5: Ingqikithi Yomzimba (Imizuzu engama-44). ukuqeqeshwa komzimba wonke. Izinsiza kusebenza: ama-dumbbells, ibha yesilevu.
Uma ungahleleli ukusebenzisa lonke uhlelo kungathatha ukuzivocavoca komuntu ngamunye kuye ngohlobo lwakho lokuzivocavoca kanye nezinhloso ezithile. Ngokwesibonelo, Imilenze, Core or Isidumbu Sonke ilungele wonke umuntu ofuna ukusebenza ngekhwalithi yomzimba futhi asuse izindawo eziyinkinga.
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Ukuzivocavoca ngeTABATA: amasethi ayi-10 wokuzivocavoca okwehlisa isisindo
- Ukuzivocavoca okungu-20 okuhle kakhulu kwezingalo ezincanyana
- Ukugijima ekuseni: ukusetshenziswa nokusebenza kahle kanye nemithetho eyisisekelo
- Ukuqeqeshwa kwamandla kwabesifazane: uhlelo + lokuzivocavoca
- Ukuzivocavoca ibhayisikili: ubuhle nobubi, ukusebenza ngokuncipha
- Ukuhlaselwa: kungani sidinga izinketho ezingama- + 20
- Konke mayelana ne-crossfit: okuhle, ingozi, ukuzivocavoca umzimba
- Ukwehlisa kanjani okhalweni: amathiphu nokuzivocavoca umzimba
Ukwakheka nokwakheka kohlelo Kanye Nesonto Lokusebenza Kanzima
Inkimbinkimbi Isonto Lokusebenza Kanzima kufaka phakathi ukusebenzisa okungu-5 okufanele ukusabalalise phakathi nesonto. Ngokunjalo, uzokwenza amahlandla ama-5 ngeviki, izinsuku ezi-2 ezinikezwe ukuphumula. Ungenza impelasonto, ngokwesibonelo, NgoLwesithathu nangeSonto, noma NgoMgqibelo nangeSontoor NgoLwesithathu nangoMgqibelo - Zonke izinketho ngokubona kwakho.
Uma ufuna ukusebenzela ukuthuthukisa imisipha yabo, bese ulandela lezi zivivinyo ezinhlanu okungenani amasonto ama-4-6 uze ufinyelele kumphumela oyifunayo. Zama ukungamane ukuphinda ukuvivinya umzimba futhi wandise isisindo samadumbhu njengoba wandisa amandla emisipha.
Kweviki Lokusebenza Kanzima, uzodinga okokusebenza okwengeziwe, ngokulandelayo:
- Amabili ngamabili ama-dumbbells
- Ibha evundlile (ungasebenzisa i-tube expander ukukhweza emnyango)
- Ibhentshi lezemidlalo (ungasebenzisa i-fitball)
Yisiphi isisindo sama-dumbbells okufanele usisebenzise? Gxila emandleni akho nakumakhono akho. ITeam Beachbody incoma ukusetshenziswa kwamabili ama-dumbbells kusuka ku-2 kuye ku-22 kg. Okokuqala, ungapheka ama-dumbbells ama-3 wezisindo ezahlukahlukene: engasindi (1.5 kuya ku-3 kg), okulingene (4 kuya ku-9 kg)futhi esindayo (ngaphezu kuka-10 kg). Leli nani elincane. Njengoba uqedela ukuqeqeshwa nentuthuko yabo ungalungisa isisindo sama-dumbbell ngokuya ngamakhono abo. Uma uhlanganyele nokubandakanyeka, bese uthatha ama-dumbbells asetshenzisiweonisisindo se-lesego.
Isethi yama-dumbbells asindayo ibalulekile uma ufuna ukwakha imisipha futhi wenze ukukhululeka komzimba ekhaya. USagi Kalev unikeza amasethi wokuzivocavoca aqukethe inani elincane lokuphindaphinda, ngakho-ke ukuqeqeshwa ngezinsimbi ezikhanyayo akunangqondo. Ama-dumbbells wesisindo athatha ngokuya ngeqiniso lokuthi i-iteration yakamuva kule ndlela kufanele yenziwe ngomzamo omkhulu. Vele, uma umgomo wakho ukuqinisa imisipha nethoni elula, yokuqeqeshwa ngaphansi kohlelo kuzoba ama-dumbbells anele kuma-10 lbs.
Ukubuyekezwa Kweviki Lokusebenza Kanzima:
Ukubuyekezwa kwesifuba nokubuyela emuva:
Umbono ngomzimba ophelele:
Uma ungakakulungeli ukusebenza kwezemidlalo okukhulu kakhulu futhi ufuna ukuzivocavoca ngokwendabuko, naka amandla evidiyo kusuka ku-HASfit.