Umzimba KaNkulunkulu Wasendulo: Uhlelo Lokuqeqesha Umzimba

About the Author: UBrad Borland, Amandla kanye nochwepheshe bokuqeqesha abasebenzayo

Buyela kuzisekelo: yakha imisipha ngokuvivinya umzimba okudala komzimba. Uhlelo lokuzivumelanisa nezimo lusekelwe ochungechungeni lokuzivocavoca okungu-5.

Incazelo yohlelo

Onke la magajethi wokuqina wokuqina, izinhlelo zokuzivocavoca umzimba kanye namaphilisi omlingo kungaguqula ikhanda lakho kalula, ikakhulukazi uma uhlela ukwenza umzimba wakho umile noma uwenze uphelele ngokwengeziwe. Baphikisana bodwa bethembisa ukuthi ufake ama-cubes abezindaba emaphephandabeni ngesikhathi esifushane kakhulu, ngaphandle kokunikeza ukuphikisana okukhulu.

Abasubathi namaqhawe aseGrisi lasendulo bakha imizimba yabasubathi, yemisipha, neqine kakhulu emlandweni orekhodiwe ngaphandle "kokulungiswa okusheshayo". Vele, babengenakho ukusakazwa okungapheli kokudla okusheshayo kanye nezilingo ze-Xbox, kepha imizimba yabo yayimangalisa nje, futhi babonisa izimangaliso zangempela zamandla, ukukhuthazela nokubekezela.

Yayiyini imfihlo yabo? Bakwazile kanjani ukwakha imizimba yezinganekwane ngokudla okuncane kakhulu nokungabikho kwezithako zokudla okunempilo, kungasaphathwa iqiniso lokuthi kwakungekho zindawo zokuzivocavoca ngaleso sikhathi ngisho nasephrojekthi?

Bathembele ekuqeqesheni umzimba. Yebo, lo akuwona umqondo wenguquko enkulu, kepha ubuyiselwe emuva ngokungafanele, washiya amakilasi okuzivocavoca esikoleni esiphakeme kanye nabantu abafuna "ukubumba" ngaphambi kwesikhathi sasebhishi.

Ukuqeqeshwa kwesisindo, ikakhulukazi lapho kunohlelo olusebenzayo, kunikeza imiphumela ebucayi ngokuya ngesisindo nokuncipha. Bangakha imisipha, bashise amanoni, futhi baphendule umzimba wakho ube ngumshini ongenazinkinga. Awungikholwa? Cabanga ukuthi ukuqeqeshwa kwe-bodyweight kulula kakhulu, kulula futhi ngakho-ke akusebenzi? Ngemuva kwalokho zama lolu hlelo ngenkathi usendleleni, ngenkathi ungekho ejimini, noma uma nje ufuna ukuqhuma kancane bese uzama okuthile okusha.

Ukushaya isisindo sakho

• Yenza umsebenzi ngamunye izikhathi 1-2 ngesonto.
  
  
• Yenza isethi ngayinye ngaphandle kokuphumula phakathi kokuzivocavoca.
  
  
• Sebenza ohlelweni okungenani amasonto ama-4, noma ngabe usohambweni noma ngenkathi ukude nemishini yakho ejwayelekile yokuqeqesha.
  
  
• Enze ngaphambi kwakho konke ukujima.
  
  
• Okukhethayo: Qedela isikhathi sakho sokuzivocavoca nge-cardio load - ijubane eliphakathi noma okukhethile.
  
  
• Isethi enkulu - lezi zivivinyo zenziwa ngaphandle kokuphumula, zilandelana. Ngemuva kokuphothula yonke inkimbinkimbi, phumula umzuzu owodwa.
  
  
• Phinda isethi ngayinye amahlandla ama-3. Uma izinga loqeqesho livumela, ungaphinda izikhathi ezingama-4-5.
  
  
• Yenza ama-reps ayi-10-20 ngokuzivocavoca ngakunye, zama ukuthuthuka ngokuzivocavoca ngakunye.

1 ukuqeqeshwa

2 ukuqeqeshwa

Izincomo zokuzivocavoca okuthile

Ukuphusha umlenze

Ungaphakamisa izinyawo zakho ebhentshini noma esihlalweni, kepha umzimba kufanele uhlale welulelwe waba yintambo, futhi imisipha yesisu kufanele ishube. Ngemuva kokuqeda isethi, ungahlela kabusha izinyawo zakho phansi bese uqhubeka nendlela.

Ukudonsa okubanzi okuvundlile okuvundlile

Lapha ulele ngaphansi kwentamo ku-Smith noma ku-rack rack, faka ibha ezingeni okhalweni. Ungadonsa ngokubeka izinyawo zakho phansi (abaqalayo) noma ebhentshini (eliphakathi). Ibanga phakathi kwezandla kubha lingaphezulu kancane kobubanzi behlombe ngokuhlukana. Nweba ubheke esifubeni sakho esingezansi, gcina umhlane nemilenze yakho iqonde kanye nesikhathi sakho se-abs.

Ama-push-ups “ummese wokusonga”

Lokhu kungabizwa ngokuqalwa kwabaqalayo. Enguqulweni "yommese wokugoqa", ume ngezinyawo phansi bese ugoba kuphela emajoyintini enqulu ukuze izandla zakho zihlale phansi nezinqe zakho ziphakanyiswe (zifana kakhulu “nenja eyehlayo” asana). Yenza ukunyakaza ngokugoba izingalo zakho endololwaneni nasemalungeni ehlombe (njengemishini yokucindezela ephezulu, okuphambene nalokho), kepha ungaguqi amadolo akho noma ugoqe amalunga akho okhalo ngokungaphezulu.

Ukudonsela emuva emuva kokubamba okuvundlile

Isikhundla sokuqala siyefana nokudonsa okuvundlile, kuphela kulokhu ubamba ibha ngokubamba okuphambene (izintende ezibheke kuwe) ububanzi behlombe buhlukanisiwe. Umzimba kufanele udonswe ngentambo kusuka ekhanda kuye ozwaneni. Zidonsele phezulu kubha. Lungisa ukuphakama kwe- “crossbar” ukuze ushintshe ileveli yobunzima.

Ukuchachamba emlenzeni owodwa

Qinisekisa ukunweba umlenze wakho wangaphambili kude ngokwanele phambili ukuze idolo lakho lingadluli ngaphezu kwezinzwani zakho. Zama ukungazisizi ngomlenze wakho wangemuva (lowo osebhentshini) ngenkathi uphakamisa futhi ungalokothi ubeke idolo phansi. Sebenzisa iroli ethambile njengomhlahlandlela, noma yeka u-3-5 cm ngaphambi kokuba idolo lakho lithinte phansi.

Ibhokisi liyagxuma

Lapho ukwenza ukweqa kwebhokisi, ungalokothi wehlele phansi. Njalo thatha isinyathelo emuva ukugwema ukubeka ukucindezeleka okungadingekile emadolweni akho. Futhi, uma kungenzeka, zivocavoca phansi elithambile noma elenjoloba ukuze uphephe ngokuhlanganyela.

Amaphaphu emuva

Qiniseka ukuthi igxathu lide ngokwanele kumaphaphu angemuva, futhi idolo langaphambili alidluli ngale komugqa wezinzwane. Ngaphezu kwalokho, uma amaphaphu emuva emusha kuwe, phendula ngamunye kancane, ulawule ukunyakaza, futhi wazi inqubo efanele.

Sula ngaphandle noma kumshini wokunyathelisa

Ibanga le-Sprint nesikhathi kungahluka kuye ngezinga lakho lokuqina kanye nesipiliyoni. Uma umusha ekugijimeni, qala ngamandla nobude besikhathi lapho ungaqeda khona ukuzivocavoca kahle, bese ukhulisa kancane kancane inselelo ngokwandisa ijubane nobude bama-run akho.

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