ukuqeqeshwa kwamandla kwabesifazane abane-dumbbells: uhlelo olunemininingwane + lokuzivocavoca umzimba

Uma unama-dumbbells ezisindo ezahlukene, bese usebenza emisipha ongayenza ngisho nasekhaya.

Sikunikeza uhlelo olusebenzayo lokuqeqeshwa kwamandla kwabesifazane ekhaya + ukukhethwa okulungile kokuzivocavoca ngenxa yalokho ozokwazi ukuguqula ikhwalithi yomzimba, uwenze uqine futhi uphakanyiswe.

Imithetho yokuqeqeshwa kwamandla ekhaya

Kungani amantombazane edinga ukuqeqeshwa kwamandla:

  • ukuqinisa imisipha futhi ulahle umzimba obuthakathaka
  • ezinqeni eziyindilinga nokuqeda i-cellulite
  • okwemisipha eqinile kanye nomgogodla onempilo
  • ukusheshisa imetabolism (izicubu zemisipha zishisa amakholori amaningi lapho uphumule kunamafutha)

1. Ukwenza ukuqeqeshwa kwamandla ekhaya uzodinga i-dumbbell. Kuyafiseleka ukuba nakho isethi yama-dumbbell anesisindo esihlukene noma ama-dumbbell agoqekayo. Isibonelo, ngamaqembu amancane emisipha (i-triceps, i-biceps, i-deltas) udinga ama-dumbbells anesisindo esilula kumaqembu amakhulu emisipha (isifuba, umhlane, imilenze) – isisindo esinzima. Ukwengeza, kancane kancane, uzodingeka bonama-dumbbells wesisindo se-lichi ukuze athuthuke ekuqeqesheni.

2. Yisiphi isisindo sama-dumbbells ongasisebenzisa? Kuncike ezinhlosweni zakho. Uma ufuna ukuletha imisipha ngethoni futhi uqinise umzimba, kungenzeka ukusebenzisa ama-dumbbells anesisindo esincane. (2-5kg). Uma ufuna ukusebenza kanzima endaweni noma ukwakha isisindo semisipha, isisindo sama-dumbbells udinga ukuthatha okuningi. (5-20kg).

3. Uma une-dumbbell encane, ungenza izivivinyo ezisetshenzisiweoninani elikhulu lokuphindaphinda (15-20 ukuphindaphinda). Kulokhu, kunomsebenzi wokukhanya kwemisipha ye-muscle, ukuqinisa umzimba nokushiswa kwamafutha. Uma unama-dumbbell asindayo futhi ufuna ukusebenzela ukukhululeka kwemisipha, landela inani elincane lokuphindaphinda. (10-12 ukuphindaphinda) ngesisindo esiphezulu sokuthi: ukuze ukuphindaphinda kokugcina kwendlela kwenziwa ngomzamo omkhulu.

4. Umsebenzi ngamunye do 3-5 izindlela, phakathi kwamasethi ukuphumula Imizuzwana engu-30-60. Phakathi kokuzivocavoca ukuphumula Imizuzu ye-2-3.

5. Uma ungenawo ama-dumbbells noma ungenalo ithuba lokuwathenga, ungasebenzisa imishini yenjoloba ukwenza izivivinyo zamandla. Ungathenga amathuluzi acwebezelayo futhi angabizi kakhulu, isibonelo:

  • Ibhendi yokunwebeka yokufaneleka yamathanga nezinqe
  • I-expander ye-tubular, yokuzivocavoca kwamandla
  • Izivivinyo zamandla ebhande le-elastic kanye nokuzelula

Ngisho noma unesethi edingekayo yama-dumbbells, le mishini ingaba usizo kumthwalo owengeziwe.

6. Uma usaqala ukuzivocavoca noma unolwazi oluncane, ungabheka lezi zihloko:

  • Ukuzivocavoca kwabaqalayo: ukukhethwa kokuzivocavoca + izinhlelo
  • Ukuzivocavoca ekhaya kwabesifazane: uhlelo lokuzivocavoca umzimba wonke

7. Ukwenza ukuqeqeshwa kwamandla, udinga izikhathi ezingu-3-4 ngesonto imizuzu engu-40-60. Kwanele ukuqeqesha iqembu elilodwa lemisipha izikhathi ezingu-1-2 ngesonto. Uhlelo oluningiliziwe lwethulwe ngezansi.

8. Qiniseka ukuthi uyafudumeza ngaphambi kokuqeqeshwa kanye nokuzelula ngemva kokujima:

  • Ukuzifudumeza ngaphambi kokuqeqeshwa: ukukhetha umzimba
  • Ukwelula ngemuva kokuzivocavoca umzimba: ukukhetha izivivinyo

Ngesikhathi sokulula ikakhulukazi qaphela ukuzivocavoca kwemisipha. Ukwelula okuhle ngemva kokuzivocavoca kusiza ukwandisa ukunyakaza, ukwandisa amakilasi okusebenza kahle, ukugwema imisipha eqinile nokulimala. Ukufudumala okuhle ngaphambi kokuqeqeshwa kuzolungiselela kangcono umzimba wakho ukuqeqeshwa futhi ugweme ukulimala.

9. Uma ufuna ukuletha imisipha ngethoni, kodwa futhi ukusheshisa inqubo yokulahlekelwa isisindo, qiniseka ukuthi ufaka ohlelweni lokuqeqeshwa kwe-cardio Workout. Kungaba Ukugijima, ukuhamba ngokushesha, ukuqeqeshwa kwe-TABATA, i-elliptical, noma i-ellipsoidal. Kwanele ukwenza i-cardio imizuzu engama-60-90 ngesonto (isb, izikhathi ezi-2 ngeviki imizuzu engama-30-45, noma izikhathi ezi-4 ngeviki imizuzu eyi-15-20). Kufanele ubone:

  • Ukuqeqeshwa kweCardio: ukuzivocavoca + uhlelo

10. Njalo yenza ukuqeqeshwa kwamandla ekugijimeni izicathulo ukuze ugweme izinkinga ezihlangene kanye nemithambo ye-varicose. Gqoka izingubo ezikhululekile ezenziwe ngezinto zemvelo. Uma kwenzeka imithambo ye-varicose ungasebenzisa amasokisi okucindezela.

  • Izicathulo ezihamba phambili zabesifazane ezingama-20 ezihamba phambili

11. Ngaphandle kokushintsha ukudla akunakwenzeka ukuthuthukisa umzimba ngisho nokuzivocavoca okuvamile, ngakho-ke sincoma ukuthi uqale ukubala amakholori. Uma ufuna ukunciphisa umzimba, kufanele udle ukuntuleka kwama-calories. Uma ufuna ukuzuza isisindo semisipha, kufanele udle insalela yamakholori namaprotheni anele. Uma ufuna ukonga isisindo futhi udonse umzimba, bese ukhetha inketho "isisindo sokusekela".

  • Ukudla okufanele: ungaqala kanjani igxathu negxathu

Hlela ukujima kwamandla kwamantombazane ekhaya

Uma ufuna ukwenza ithoni yomzimba noma ukwakha i-muscle mass, kunconywa ukwenza ukuqeqeshwa kwamandla ekhaya izikhathi ezingu-3-4 ngesonto. Okusebenza kahle kakhulu ukujima okuhlukanisayo lapho uqeqesha khona amaqembu emisipha ahlukene ngale simiso esilandelayo:

  • Emuva + ama-biceps ("donsa" imisipha). Ngesikhathi sokuzivocavoca emhlane wakho kuhlanganisa nama-biceps ezandla, ngakho-ke kunengqondo ukwenza la maqembu emisipha ndawonye. Zingangezwa kuma-crunches, uma isikhathi sivuma.
  • Isifuba + triceps (ukuphusha imisipha). Ngesikhathi sokuzivocavoca esifubeni, umsebenzi wawuhlanganisa i-triceps, ngakho la maqembu amabili emisipha avame ukuqeqesha ndawonye. Futhi ngalolu suku, ungakwazi ukwengeza imisipha ye-deltoid (amahlombe), ngoba futhi ithola umthwalo ngesikhathi sokuzivocavoca ku-triceps.
  • Feet (lokhu kuhlanganisa imisipha ye-gluteal). Ngokuvamile emilenzeni usuku oluhlukile, kodwa ungase futhi uqeqeshe ama-deltoids (amahlombe) noma ucindezele. Uma udinga ukugcizelela okwengeziwe emathangeni noma ezinqeni, ungakwazi ukuqeqesha imilenze izikhathi ezi-2 ngesonto.
  • Amahlombe (imisipha ye-deltoid). Emahlombe kungenzeka ukwaba usuku oluhlukile (kuhlanganise nokuzivocavoca kwesisu). Kodwa iningi lamantombazane lengeza izivivinyo zehlombe emisipha yomlenze noma imisipha yesifuba kanye ne-triceps.
  • Cindezela (uhlelo lwemisipha). Ukukhetha usuku olulodwa emisipha yesisu akwenzi mqondo. Ungabaqeqesha ekupheleni kweseshini ngayinye imizuzu engu-5-10, noma wengeze isethi egcwele yokuzivocavoca ngosuku olumatasa kakhulu lokuqeqeshwa.

Ngokusekelwe kulesi simiso kanye nenani lezinsuku zokuqeqesha ngeviki, ungakhetha kusuka kuzinketho eziningana zamakilasi. Ngezansi kukhona uhlelo lokuqeqeshwa kwesisindo samantombazane nokuzivocavoca ngama-dumbbells.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

Ukuqeqeshwa kwamandla izikhathi ezingu-3 ngesonto

Inketho 1:

  • Usuku 1: Emuva kanye nama-biceps + Cindezela
  • Usuku 2: Imilenze + Amahlombe + Cindezela
  • Usuku lwesi-3: Isifuba ne-triceps + Cindezela

Kulokhu, ukuzivocavoca kuzophela ngesigaba esifushane sokucindezela imizuzu engu-5-10.

Inketho 2:

  • Usuku 1: Emuva kanye nama-biceps + Cindezela
  • Usuku 2: Imilenze
  • Usuku lwesi-3: Isifuba ne-triceps + Amahlombe

Ngenxa yokuthi izinyawo zivame ukuba yinkinga namantombazane, kungenzeka ukuthi ubeke usuku oluhlukile lwamathanga nezinqe kanye nokuzivocavoca umzimba ongaphezulu ukusabalalisa izinsuku ezingu-2.

Ukuqeqeshwa kwesisindo izikhathi ezingu-4 ngesonto

Inketho 1:

  • Usuku 1: Emuva nama-biceps
  • Usuku 2: Imilenze
  • Usuku 3: Isifuba kanye ne-triceps
  • Usuku 4: Amahlombe + Cindezela

Inketho 2:

  • Usuku 1: Emuva nama-biceps
  • Usuku 2: Imilenze + Amahlombe
  • Usuku 3: Isifuba kanye ne-triceps
  • Usuku lwesi-4: Imilenze + Cindezela

Inketho yesibili ilungele labo abafuna umsebenzi onzima kakhulu ekwakhiweni kwamathanga nezinqe ezinwebekayo.

Ukuqeqeshwa kwesisindo izikhathi ezingu-5 ngesonto

Inketho 1:

  • Usuku 1: Emuva nama-biceps
  • Usuku lwesi-2: Imilenze + Cindezela
  • Usuku 3: Isifuba kanye ne-triceps
  • Usuku 4: Amahlombe + Cindezela
  • Usuku 5: Imilenze

Inketho 2:

  • Usuku lwesi-1: Imilenze + Cindezela
  • Usuku 2: Emuva nama-biceps
  • Usuku lwesi-3: Imilenze + Cindezela
  • Usuku lwesi-4: Isifuba ne-triceps + Amahlombe
  • Usuku lwesi-5: Imilenze + Cindezela

Inketho yesibili ilungele labo abafuna umsebenzi onzima kakhulu ekwakhiweni kwamathanga nezinqe ezinwebekayo.

Izivivinyo zamandla zamantombazane ekhaya

Nikeza ukukhethwa kokuzivocavoca kwamandla kwamantombazane ekhaya kuwo wonke amaqembu emisipha. I-athikili Isho inani lezimpinda kodwa ungangeza uma wenza ngama-dumbbells anesisindo esilula. Ukuphumula phakathi kwamasethi amasekhondi angama-30-60 phakathi kokuzivocavoca, imizuzu emi-2-3. Uma kukhona ukuzilolonga kwamandla ukuthola kunzima ukwenza ngama-dumbbells (isb, ezinyaweni), ungowokuqala ukuqeqesha ngaphandle kwama-dumbbells.

Izibalo zisho amasethi angu-5 x 10-12 5 wokuphindaphinda okungu-10-12.

Ukuzivocavoca kwesifuba kanye ne-triceps

1. I-Push-UPS (3 x 8-10)

Noma i-push-UPS esuka emadolweni:

2. Ukuzalela izandla ngama-dumbbells (4 x 10-12)

Uma ungenayo ipulatifomu noma ibhentshi, ungaxhuma izihlalo ezimbili noma izihlalo. Uma ifenisha efanelekile ingekho, ungenza phansi.

3. I-Dumbbell ebhentshini yokucindezela ukusuka esifubeni (4 x 10-12)

4. Ama-Pushups ama-triceps (3 x 10-12)

5. Ibhentshi cindezela triceps (5 x 10-12)

6. Hola izandla kuma-triceps (4 x 10-12)

Ukuzivocavoca emuva nange-biceps

1. Dumbbell deadlifts (5 x 10-12)

2. Deadlift (5 x 10-12)

3. Donsa i-dumbbell ngesandla esisodwa (4 x 10-12 ingalo ngayinye)

4. Ukugoba izandla ku-biceps (5 x 10-12)

Noma yikuphi Ukugoba kwezingalo kuma-biceps ngokushintsha izandla (5 x 10-12)

5. Ukugoba izandla kwi-biceps ngesando sokubamba (5 x 10-12)

Uma unebha, bese uqala ukuqeqesha emuva nama-biceps nge-pull-UPS. Noma ungeke ukwazi ukukubamba futhi ungakaze ukwenze lokhu, qiniseka ukuthi ubheka indatshana yethu ngesinyathelo ngesinyathelo imiyalelo yokudonsa-UPS:

Ungafunda kanjani ukubamba + isu

Ukuzivocavoca kwamahlombe (imisipha ye-deltoid)

Uma uqeqesha amahlombe ngesifuba kanye ne-triceps noma ungafuni ngokukhethekile ukuqeqesha leli qembu lemisipha, shiya kuphela inombolo yokuzivocavoca engu-1,3,4 noma unciphise inani lezindlela.

1. Dumbbell ebhentshini cindezela emahlombe (4 x 10-12)

2. Uphakamisa izandla phambi kwakhe (4 x 10-12)

3. Ukuzalela ngesandla (4 x 10-12)

4. Phakamisa ama-dumbbell esifubeni sakho (4 x 10-12)

5. Ukuphakamisa izandla emthambekeni (4 x 10-12)

Ukuzivocavoca kwemilenze nezinqe

Sikunikeza izinketho ezi-2 zokuzivocavoca amandla emilenzeni: inguqulo elula futhi eyinkimbinkimbi kakhulu. Ungakhetha kuphela inketho eyodwa ngokwezinga lakho lokuqeqeshwa, futhi ungaxuba izivivinyo ngokwakho, noma ungashintshanisa zombili phakathi kwezinsuku ezihlukene.

Inketho 1 yabaqalayo:

1. Isikwele esinama-dumbbells (5 x 10-12)

2. Lunge endaweni (4 x 10-12 emlenzeni ngamunye)

3. Amaphaphu abuyele emuva (4 x 10-12 emlenzeni ngamunye)

4. Swing umlenze nge dumbbell (4 x 10-12 emlenzeni ngamunye)

5. Amaphaphu asemaceleni (4 x 10-12 emlenzeni ngamunye)

Inketho 2 yezinga eliphezulu:

1. Isikwele esinama-dumbbells (5 x 10-12)

2. Phambili amaphaphu (4 x 10-12 emlenzeni ngamunye)

3. Isikwele Sumo (5 x 10-12)

4. Amaphaphu aseBulgaria (4 x 10-12 emlenzeni ngamunye)

5. Ibhuloho emlenzeni owodwa (5 x 10-12)

6. Amaphaphu ahlukanisiwe (4 x 10-12 emlenzeni ngamunye)

Ukuzivocavoca ngomshini

Ngokuya ngesikhathi osinikezwe ku-exercises ungenza umzuliswano ongu-1 kuphela noma ushintshe inani lokuphindaphinda.

I-Round 1:

1. Igoqa (3 x 12-15)

2. Plank on izindololwane (3 x 40-60 imizuzwana)

3. Ibhayisikili (3 x 12-15 ohlangothini ngalunye)

4. Umkhuzi (3 x 12-15 ohlangothini ngalunye)

5. Ama-crunches kabili (3 x 12-15)

6. Thinta amahlombe emgqeni (3 x 10-12 ohlangothini ngalunye)

I-Round 2:

1. Umlenze uphakamisa (3 x 12-15)

2. Isicabucabu (3 x 8-10 ohlangothini ngalunye)

3. Isikebhe (3 x 10-12)

I-4. Superman (3 x 15-17)

5. I-twist yaseRussia (3 x 12-15 ohlangothini ngalunye)

6. Ipulangwe eliseceleni (2 x 10-12 ohlangothini ngalunye)

7. Isikhafu (3 x 12-15 ohlangothini ngalunye)

Siyabonga ngeziteshi ze-youtube ze-gifs: I-Live Fit Girl, i-HASfit, i-nourishmovelove, uLinda Wooldridge, uLais DeLeon, amynicolaox, uNoel Arevalo, i-FitnessType, u-Selena Lim, i-Puzzle-Fit, LLC.

Ukuqeqeshwa kwamandla ekhaya: amavidiyo

Kulabo abathanda ukuqeqeshelwa ividiyo eqediwe, sincoma ukuthi ubuke uhlelo oluvela kwa-HASfit.

1. Ukuqeqeshwa kwamandla imizuzu engama-60 (amaqembu emisipha)

60 Minute Ingqikithi Yomzimba Yokuzivocavoca Ngezisindo - Ukuqeqeshwa Kwamandla Esisindo Samadoda Abesifazane Ekhaya

2. Ukuqeqeshwa kwamandla imizuzu engama-40 (ukuzivocavoca okuhlangene)

3. Ukuqeqeshwa kwamandla imizuzu engama-50 (ukuzivocavoca okuhlangene)

Bona futhi:

Ukukhula kwethoni nemisipha, ama-dumbbells, ukuqeqeshwa kwesisindo

shiya impendulo