Okuqukethwe
"Uyashesha, uzokwenza abantu bahleke" - ukuhlakanipha kwabantu, okufanelekile ngaso sonke isikhathi. Lesi sisho sivame ukufika engqondweni uma ubuka abaqalayo ejimini. Njengomthetho, amaphutha abawenzayo ajwayelekile futhi abikezelwa kalula. Yiqiniso, ngeke kwenzeke ukugwema ngokuphelele wonke amaphutha - kodwa kusengenzeka. Ukuze wenze lokhu, udinga ukukhetha umqeqeshi, qala ufunde izimiso eziyisisekelo, imigomo, imiqondo kanye naye, bese kuphela ukuya simulators.
Umsebenzi obalulekile womqeqeshi ukukukhombisa indlela yokwenza izivivinyo ezihlukahlukene kuma-simulators, ukukusiza ukubala umthwalo bese ukhetha izivivinyo eziphumelelayo. Ukuzivocavoca okugadiwe kuzokusiza ugweme ukulimala futhi uzuze umphumela oyifunayo ngokushesha.
Okubalulekile ukwazi ngaphambi kokuqala ukujima
Kubaluleke kakhulu ukuhlela ukudla kwakho ucabanga ngokuqeqeshwa. Ngakho-ke, phakathi kokudla kokugcina namakilasi kufanele kube nekhefu lamahora angu-1-1,5. Ngemuva kokuqeqeshwa, kungcono ukudla ngehora le-0,5-1. Ukuze ungaphazamisi ibhalansi yamanzi emzimbeni, kuyadingeka ukuphuza amanzi ngaphambi, ngesikhathi nangemva kokuqeqeshwa. Ngaphandle kwenduduzo yangaphakathi, induduzo yangaphandle ayibalulekile kangako: izingubo zokuqeqesha kufanele zikhululeke, akufanele ziqinise umzimba wakho noma zimbe kuwo, kufanele zikunike indawo yokwenza. Kufanele futhi ucabange ngalokhu kusengaphambili.
Iphutha elivame kakhulu elenziwa abasanda kuzalwa ukuba nomdlandla ngokweqile. Ejimini, oqalayo wenza izivivinyo eziningi kuma-simulator ahlukahlukene, uzama ukungaphuthelwa lutho. Lokhu kuholela ekusebenzeni ngokweqile kanye nokwenqaba ukuqeqeshwa esikhathini esizayo. Kungcono ukungajahi kule ndaba.
Uma izivivinyo zenziwa ngendlela efanele, izicubu kufanele zilimaze kancane, futhi kukhona ukuqina kuzo. Lo muzwa uyaphela ngemva kwezinsuku ezingu-2-4. Uma uzwa ubuhlungu emalungeni nasemgogodleni, kufanele uyeke ngokushesha ukuqeqeshwa. Uma lezi zimpawu zibonwa, kungenzeka ukuthi indlela yokuzivocavoca ayilungile noma isisindo asilungile.
Ukwakhiwa kokuqeqeshwa kokufaneleka
Ukuzivocavoca kufanele kube nezingxenye ezi-3 - ukufudumala, ingxenye eyinhloko, ukuzivocavoca okuphumuzayo.
Umsebenzi wokufudumala uwukwenza kusebenze umsebenzi wezinhlelo zokuphefumula nokujikeleza kwegazi, ukufudumala imisipha ezolayishwa engxenyeni eyinhloko yokuzivocavoca. Ngokuvamile, izinkinga eziyinhloko zabaqalayo zivela ekuzibeni ukufudumala (ukulimala, ukungakhululeki ngemva kokuqeqeshwa, njll.). Ukufudumala kufanele kuthathe okungenani imizuzu eyi-10-15. Kufanele ifake ubuncane bemizuzu emi-5 ye-cardio kunoma yimuphi umshini we-cardio ukulungisa inhliziyo, inkimbinkimbi elula yama-gymnastics ahlangene, ukunwebeka okuguquguqukayo nokuzivocavoca kwesisindo somzimba ukulungiselela amalunga.
Umsebenzi oyinhloko ukwenza izivivinyo zamaqembu emisipha ahleliwe. Inombolo yokuzivocavoca, amasethi kanye nezimpinda incike ngokuqinile emigomweni ngayinye futhi ingahluka. Ingxenye eyinhloko yokuzivocavoca kufanele kube izivivinyo ezingu-6-8. Iqembu ngalinye lemisipha kufanele libe nokuzivocavoca okungu-1-3. Kubalulekile ukuthi abaqalayo basebenze yonke imisipha emsebenzini owodwa ukuze bafundise umzimba wabo ukunyakaza ngendlela efanele futhi bakhumbule inqubo yokuzivocavoca okuyisisekelo. Ukuzivocavoca kuhlelwe ekuqeqesheni ngokuvumelana nesimiso esivela ku-complex (i-multi-joint yamaqembu amakhulu emisipha) kuya kokulula (okuhlangene okukodwa kwemisipha emincane). Ekupheleni kokujima kwakho, qaphela ukusebenza i-abs yakho.
Inani lezindlela zabaqalayo akufanele libe likhulu - izindlela ezi-2-3 ekusebenzeni ngakunye zanele. Inombolo yokuphindaphinda endleleni ngayinye yi-10-12. Phumula phakathi kwamasethi - kuze kubuyiselwe ukuphefumula nokushaya kwenhliziyo. Noma nini lapho uzizwa ulungile, qhubeka nokujima kwakho. Ngokwesilinganiso, okusele ngemva kwesethi ngayinye imizuzu engu-1,5.
Ake sihlaziye imiqondo efana nenani lezindlela, inani lokuphindaphinda. Ngokwesibonelo, ake sithi uqeqesha imisipha yomlenze wakho ngokwenza i-Barbell Shoulder Squat. Saya kuma-racks, sathatha i-barbell emahlombe ethu, senza ama-squats angu-8 ngayo, bese sibuyisela i-barbell. Kulokhu, wenze isethi engu-1 ngokuphindaphinda okungu-8. Ungaphumula bese uphinda umsebenzi izikhathi ezi-1-2 ngaphezulu, bese uphumula futhi bese uqhubekela ekusebenzeni okulandelayo.
Inhloso yengxenye yesithathu yokuqeqeshwa ukujwayela ukuphefumula nokujikeleza kwegazi. Kunconywa ukuthatha ukuphefumula okujulile okungu-5-10, wenze inkimbinkimbi elula yokwelula bese ulenga kubha.
Imishini yesikhungo sokufaneleka
Kunezinhlobo ezi-3 zemishini ezikhungweni zokuqina: imishini yokuqeqesha amandla, imishini ye-cardio nezisindo zamahhala (ama-dumbbells nama-barbells).
Imishini yamandla iyadingeka ukuze kuqikelelwe imisipha ngendlela ye-anaerobic kusetshenziswa izisindo. Kuzo unikeza umthwalo emisipha yamathambo. Izivivinyo eziningi eziyisisekelo zabaqalayo kufanele zenziwe kusifanisi. Iqiniso liwukuthi umsubathi oqalayo namanje akawuzwa kahle umzimba wakhe futhi akanalo lolo lwazi lwenqubo yokwenza izivivinyo ezingamvumela ukuthi angenzi amaphutha. Umzila wokunyakaza emishinini yamandla ucatshangelwa kusengaphambili, okuzokuvumela ukuthi uzwe imisipha yakho.
Abaqeqeshi beCardio banikeza ngokuyinhloko umthwalo ojwayelekile emzimbeni ngemodi ye-aerobic. Kubo uqeqesha ukukhuthazela kwesimiso senhliziyo. Zifanele labo abafuna ukunciphisa umzimba noma ukufudumala ukuze bavivinye umzimba obunzima.
Izisindo zamahhala zingama-dumbbell kanye ne-barbell. Kukhona izivivinyo eziyisisekelo zeqembu ngalinye lemisipha, nenqwaba yezivivinyo eziyisisekelo ezenziwa ngama-dumbbell nama-barbell. Ukuze imisipha yakho ithole umthwalo ofanele, kungakhathaliseki ukuthi yiziphi izinhloso, ungakhohlwa ngalolu hlobo lwemishini. Kodwa-ke, ukwengeza izisindo zamahhala kufanele kwenziwe kancane kancane. Lokhu kuyiqiniso ikakhulukazi ezivivinyweni eziyisisekelo ezinzima.
Isibonelo sohlelo lwabasaqalayo
Zifudumeze: imizuzu emi-5 kumqeqeshi oyi-elliptical kanye nokuzivocavoca okuhlangene.
Ingxenye eyinhloko: izivivinyo eziyisi-8, ngayinye yenziwe ngamasethi angu-2-3 wezimpinda eziyi-10-12.
- Cindezela umlenze ku-simulator;
- Ukwandiswa komlenze ophansi ku-simulator;
- Ukuguquguquka komlenze ophansi ku-simulator;
- Donsela ibhulokhi eqondile esifubeni;
- Ukudonsa okuvundlile;
- Cindezela kusuka esifubeni ku-Hammer simulator noma ama-push-ups (kungenzeka kusuka emadolweni);
- Swayipha ngama-dumbbell ezinhlangothini;
- Ama-crunches amanga.
Cool Down: imizuzu engu-15 ye-cardio kanye nokwelula okulula.
Njengezinga lokuqeqeshwa, ungakwazi ukufaka esikhundleni sokunwetshwa kwemilenze ngokuzivocavoca okuyisisekelo okuyinkimbinkimbi - amaphaphu endaweni ku-simulator ye-Smith, funda inqubo yokusquatting ku-simulator efanayo. Bese wandisa kancane kancane isilulumagama sakho sokuzivocavoca, ukwazi indlela yokunyakaza okusha ngama-barbell nama-dumbbell.
Abaqalayo abaningi bacabanga ukuthi imisipha iba namandla futhi ikhuthazela ngokwengeziwe ngokuqeqeshwa, kodwa lokhu akunjalo neze. Ngesikhathi sokuqeqeshwa, wonke umzimba uthola umfutho lapho kufanele uhambe khona, kuyilapho zona kanye izinqubo zamafutha avuthayo kanye nemisipha ekhulayo zenzeka ngesikhathi sokuphumula. Isibonelo, uma wenza umsebenzi wokunciphisa umzimba, izicubu ze-adipose kuleli cala zizophulwa ikakhulukazi ngemva kokuqeqeshwa.
Ngakho-ke, siphetha ngokuthi: ukudla okufanele okuhlanganiswe nokuphumula kwekhwalithi kuyisihluthulelo sokujima okuphumelelayo okuletha imiphumela.
Inhlanhla kulo msebenzi onzima - ukwakha isibalo!