Siyaqhubeka nokukujwayeza ngezinhlelo zamandla uKate Frederick. Vula isifundo ukuqinisa imisipha yemilenze namahlombe Uchungechunge lokuqeqeshwa kwemilenze namahlombe Slow & Heavy. Umsebenzi omncane wokugxila ekumelaneni uzokusiza wakhe umzimba oqinile onamathoni.
Incazelo yohlelo Slow & Heavy: Imilenze namahlombe
UKate Friedrich usungule uchungechunge lokuqeqeshwa kwamandla, iSlow & Heavy yokuqinisa wonke amaqembu emisipha yomzimba. Phambilini besike sakhuluma ngohlelo iChest & Back (isifuba nangemuva), nalo ebelithi Slow & Heavy. Kulolu chungechunge wonke amakilasi angokwemvelo yamandla futhi asebenza ngejubane eliphansi ukuya ekugxileni komkhawulo. Ngemilenze namahlombe okuzivocavoca uzoqinisa imisipha yamathanga, izinqe namahlombe. Lesi yinkimbinkimbi ephelele yalabo abafuna ukuthola i- umzimba ofanelekile kwezemidlalo.
Uhlelo luthatha ihora eli-1, kepha luhlukaniswe lwaba izingxenye ezimbili zemizuzu engama-30.
Engxenyeni yokuqala yekilasi, uzosebenzela imisipha yemilenze nezinqe. Ulinde izivivinyo ezilandelayo:
- Phambili amaphaphu ane-dumbbells
- Izikwele
- Phinda uphendule amaphaphu ngama-dumbbells
- Ama-lumges ane-barbell
- Amaphaphu asemaceleni anama-dumbbells
- Izikwele ezine-dumbbell phakathi kwemilenze yakho
- Ukuphakamisa ngamasokisi
Engxenyeni yesibili kufanele wenze izivivinyo ze imisipha yamahlombe:
- Ukuphakamisa izindunduma eziphambi kwakhe
- Ukuzalela i-dumbbell esandleni
- Ukuphambukiswa kwama-dumbbells emthambekeni
- I-Dumbbell bench bench ehleli
- Ukuphakamisa ama-dumbbells kusuka endaweni elele ngokufana nomzimba
Ukuze usebenzise lolu hlelo uzodinga isethi yama-dumbbells ne-barbell exercises yemilenze. Ngesikhathi sezifundo landela eduze inqubo yokwenza izivivinyo futhi uqiniseke ukuthi gxila emisipheniezisetshenziswa ngesikhathi sekilasi. Ukuzivocavoca okungatheni akwenzelwa ukwenza lula ukuqeqeshwa nokukhulisa ukwedlula kwemisipha ekhonjiwe. Izinga lobunzima bohlelo lincike ezilinganisweni zama-dumbbells nama-barbells.
Ubuhle nobubi bohlelo
buhle:
1. Uhlelo yimilenze namahlombe luzobiza ikakhulukazi labo abafuna ukupompa izinqa nemilenze. Ama-dumbbells okusebenza ne-barbell kuzokwenza umumo wakho uthanjiswe futhi unwebe.
2. Kokuzivocavoca kwethulwe isakhiwo esikhulu se-poluchasovy emahlombe, lapho uzodinga kuphela ama-dumbbells.
3. Uzofunda zonke izivivinyo eziyisisekelo zala maqembu amabili emisipha azokusiza ngokuziqeqesha wena ejimini noma ekhaya.
4. Uhlelo lolu lwehlukaniswe izingxenye ezimbili ezizimele, imizuzu engama-30 iyinye: ngokwehlukana kwemilenze, ngokwehlukana kwamahlombe.
5. Amandla ahamba kancane asebenza emisipheni azokusiza ukusebenzela ukuzuza ithoni yomzimba nokukhululeka, hhayi ukwehlisa isisindo, njengoba kwenzeka njalo ngokuzivocavoca ekhaya.
6. Ohlelweni alukho i-cardio, Imilenze namahlombe - lokhu kungumthwalo wamandla kuphela. Sizokhanga ikakhulukazi labo abangawathandi amakilasi e-aerobic.
bawo:
1. Sicela wazi ukuthi okunye ukuzivocavoca, isibonelo ama-squats angakhuphula usayizi wezinqulu.
2. Wena uzodinga induku futhi mhlawumbe amanye ama-dumbbells wezisindo ezahlukahlukene.
Thanda ukuqeqeshwa kwamandla futhi ufuna ukwakha umzimba omuhle wemisipha? UKate Friedrich angakujabulela ukukusiza ngalokhu. Uchungechunge lwakhe lokuzivocavoca, iSlow & Heavy luzokusiza ukuthi usebenze yonke imisipha emikhulu yomzimba, uyenze iqine, ibe namandla futhi ithoniwe.
Bheka futhi: Ukusebenza okuphezulu kakhulu kwamantombazane ekhaya