Okuqukethwe
Uhlelo lokuqeqesha lwasekhaya nge-barbell kanye nama-dumbbells wokusetha cishe aluhlukile kunxanxathela ejimini. Noma imuphi umshini wokuzivocavoca ungashintshwa ngokunyakaza okusebenza ngokwengeziwe ngezisindo zamahhala. Ukuze wenze lokhu, udinga ukuqonda ukuthi imuphi umsipha osebenzayo kulokuzivocavoca futhi uthole okunye okufanele ukwenze esikhundleni se-simulator.
Akuwona wonke umuntu efulethini onendawo yokuzivocavoca ene-barbell, ama-racks, umugqa we-dumbbell, amabhentshi enziwa ngezifiso namasethi angenamkhawulo wama-pancake. Iningi labantu abasebenza ekhaya likhawulelwe ekuhleleni ama-dumbbells, i-fitball, ibha evundlile kanye ne-expander. Lokhu kwanele uma udala uhlelo ngokufanele.
Izici zokuzivocavoca ekhaya
Okokuqala, kubalulekile ukuqonda ukuthi ifulethi akuyona ejimini. Akukho mqeqeshi lapha ongalawula le nqubo. Kuzofanele ufunde ukuthi ungazivocavoca kanjani ngendlela efanele wedwa - kusuka kuvidiyo eku-youtube naphambi kwesibuko. Prakthiza le ndlela ngenduku elula yokhuni noma epulasitiki ngaphambi kokuqala i-squat noma i-king deadlift, bese uthola othile ekhaya akuvotele (calorizer) ekhaya. Qhathanisa le vidiyo nevidiyo yokuqeqesha. Naka ubukhona bokuphambuka kwemvelo emgogodleni we-lumbar, indawo efanelekile yokuqala, ukunyakaza kwamadolo, ukusatshalaliswa kwesikhungo samandla adonsela phansi.
Amathiphu Wokuqeqesha Amandla Wekhaya:
- Hlala ufudumele njalo - sebenzisa isakhiwo sokuzifudumeza kusuka ohlelweni lwesethulo.
- Sebenza imisipha yomzimba wakho wonke ngesikhathi noma usebenzise ukuhlukaniswa kwezinsuku ezimbili - ukuzivocavoca okukhulu kakhulu, kuphakamisa impendulo yomzimba wakho kuwo.
- Sebenzisa ama-dumbbells ezinsimbi ezahlukahlukene - imisipha yakho ingamasayizi ahlukile futhi inamandla ahlukile, ngakho-ke umthwalo ekuzo kufanele futhi wehluke.
- Ngesethi elinganiselwe yezisindo zamahhala, ngeke ukwazi ukuqhubeka ngamandla. Umzimba ujwayela umthwalo ngokushesha, ngakho-ke udinga ukuguqulwa. Ungakhuphula inani lokuphindaphinda, wenze ukunyakaza kube nzima, sebenzisa izindlela ukukhulisa umfutho.
- Gxila ekuzivocavoca okukhulu - ama-70% weseshini yokuqeqesha kufanele athathwe ukunyakaza okusebenzisa amandla okuhlanganisa amandla amaningi, ama-30% asele kufanele kube ukunyakaza okuhlangene okukodwa.
- Gcina inani lezimpinda ebangeni lezikhathi eziyi-6-20 ngesethi ngayinye.
- Qeda ukwelula imisipha esebenzayo.
Kungcono ukuhlehlisa ukuqeqeshwa kwe-cardio ohlelweni lwasekhaya kolunye usuku. Ukwenza i-aerobics ngemuva kokuqeqeshwa kwamandla ekhaya akulula njengasejimini. Kodwa-ke, uma kungekho okuphikisanayo, i-cardio emfushane ingenziwa.
Ungawashintsha kanjani ama-simulators?
Noma iyiphi i-simulator ingashintshwa uma ungenakho ukuphikisana. Lapho ukhetha ukuzivocavoca umzimba, cabanga njalo ukuthi zikufanela kanjani.
Ukushintshwa kwezilingisi ezithandwa kakhulu:
- Ukudonswa ku-gravitron - ukudonsa kubha evundlile ene-absorber yokushaqeka;
- Umugqa webhulokhi enezingqimba - umugqa wama-dumbbells emthambekeni (shintsha ukubamba ukuze usebenze imisipha ezinhlangothini ezihlukene), umugqa we-dumbbell eyodwa emthambekeni;
- Izikwele zikaSmith - Izikwele zeDumbbell;
- I-Hyperextension - i-hyperextension phansi, i-hyperextension ebholeni;
- Ukuxhuma komlenze ongezansi ku-simulator - i-flexion yemilenze nge-dumbbell;
- Umlenze Cindezela - Izinhlobo ezahlukahlukene zama-dumbbell squats.
Ukuze uthole indawo efanelekayo, udinga ukuqonda ukuthi imisipha ofuna ukuyilayisha isebenza kanjani. Isibonelo, i-latissimus dorsi isebenza ngokuma mpo (phezulu) nangokuvundlile (ngakuwena). Ibha enezingqimba akuyona uhlu oluyimpoqo, ongayenza ngama-dumbbells.
Amasu wokuqinisa amandla
Izindlela zokuqinisa amandla okusebenza ekhaya zibalulekile. Ngabo, umzimba wakho uzothola ukucindezelwa komzimba okudingayo. Lawa ama-supersets, ama-double, ama-trisets, ukunyakaza kwe-hybrid, izindlela zokuphumula nezesiyingi.
I-Superset - ukuhlanganisa izivivinyo zemisipha ephikisanayo ngendlela eyodwa. Isibonelo, ama-lunge endaweni kanye nomshini wokushicilela ebhentshini. Okusho ukuthi, lapho usuwenzile amaphaphu, awuphumuli, kodwa ngokushesha cindezela ibhentshi. Kungemva kwalokho kuphela lapho uyaphumula khona, bese uphinda isethi enkulu futhi.
Twenty - ukuhlanganisa ukuzivocavoca kweqembu elilodwa lemisipha ngendlela eyodwa. Isibonelo, ama-push-up kusuka phansi nokuthambisa ama-dumbbells. Kwenziwa ngendlela efanayo ne-superset.
I-Triset - Ukuhlanganisa izivivinyo ezintathu zamaqembu emisipha ehlukene ngendlela eyodwa. Isibonelo, ama-dumbbell squats, imishini yokuhlala, nokugoba imigqa.
Ukunyakaza kwe-Hybrid - ukuzivocavoca okubili kuhlanganiswe hhayi ngendlela, kepha kukunyakaza okukodwa. Isibonelo, squat nge-dumbbells bese ucindezela phezulu - wena squat, ubambe ama-dumbbells ezingeni lesifuba, bese uyasukuma ubakhame lapho ume. AmaHybrids avame ukusetshenziswa nguGillian Michaels ezinhlelweni zakhe. Isibonelo esihle wuhlelo Azisekho izinkathazo, olucishe lwakhiwe kuzo.
Kusondela izikhawu - Supersetting izivivinyo ezisindayo futhi elula. Isibonelo, ama-burppe ama-reps ama-5 anama-push-up nama-swings ayi-10 ngama-dumbbells.
Ukuqeqeshwa kwesekethe sekuyisikhathi eside kumangaza - ukwenza ukuzivocavoca ngaphandle kokuphumula kubhekwa njengendlela elula yokwakha ukuzivocavoca okushisayo kwamafutha.
Sakha uhlelo lokuzivocavoca ekhaya
Uma usufundile i-athikili ethi "Ungayakha kanjani uhlelo lokuqeqesha ijimu", khona-ke uyazi imithetho eyisisekelo yokubhala isethi yokuzivocavoca. Okokuqala, khetha ukuhlukaniswa - ngokwesibonelo, kulokhu ake sisebenzise ibhentshi / i-deadlift. Ngemuva kwalokho sinquma inani lokuzivocavoca (6-8), inani lamasethi nokuphindwaphindwa, sikhetha izindlela zokwandisa amandla (superset, hybrids).
Ukuzivocavoca A:
1. squats bese ucindezela dumbbells up 4 × 10
Isuperset:
2a. Ama-lune endaweni anama-dumbbells 3 × 12 ohlangothini ngalunye
2b. Ama-push-up kusuka phansi / kusuka emadolweni 3 × 12
Isuperset:
3a. IPlie Squat 3 × 15
3b. I-Side Dumbbell iphakamisa i-3 × 15
Isuperset:
4a. I-Dumbbell Leg Curl 3 × 15
4b. Ukuncishiswa kwama-dumbbells alele u-3 × 15
Ukuzivocavoca B:
1.I-Romanian Dumbbell Deadlift 4 × 10
Isuperset:
2a. Umugqa We-Dumbbell 3 × 12
2b. Phansi / Ibhola Hyperextension 3 × 12
Isuperset:
3a. Umugqa oguquliwe we-dumbbell eyodwa 3 × 15
3b. Umlenze owodwa we-glute bridge 3 × 15
4. Izindunduma ezinamanga 3 × 15
5. Ipulangwe - 60 sec
Qaphela ukuthi izivivinyo eziyinselele kakhulu kwezobuchwepheshe ziza kuqala futhi azibhangqiwe. Ukuhamba okunzima ngokwengeziwe, ukusondela ekuqaleni kufanele kube (i-calorizator). Sagcina sesinekhaya eliyinkimbinkimbi. Uma usaqala, ekuqaleni kungenzeka ungasebenzisi noma yiziphi izindlela zokwandisa umfutho - yenza izivivinyo ngokungaguquguquki futhi usebenze ekutholeni inqubo elungile.