Ukuzivocavoca okuphezulu okungu-30 kwethanga langaphakathi + uhlelo lokufunda olwenziwe ngomumo

Ufuna ukufeza imilenze emincane enamathoni, kepha amanoni ethangeni langaphakathi awakusondeli kunhloso oyifunayo? Sikunikeza ukukhetha okuyingqayizivele kokuzivocavoca kwamathanga angaphakathi ngaphandle kwemishini + uhlelo lokufunda olwenziwe ngomumo ongalwenza ngisho nasekhaya.

Isikimu sokuzivocavoca samathanga angaphakathi

Ohlangothini olungaphakathi lwethanga kukhona imisipha ye-adductor yethanga (adductor), esebenza kahle kakhulu kusetshenziswa izivivinyo zokuzihlukanisa. Kepha yokwehlisa isisindo ethangeni elingaphakathi Ngaphezu kokuqinisa ama-adductors, udinga ukuqeda amafutha omzimba, etholakala ngaphezu kwemisipha.

Nikeza ukuqeqeshwa kwesifunda okuzokusiza ukuthi ungasebenzi kuphela imisipha ye-adductor, kepha futhi kuqinise inqubo yokwehlisa isisindo.

Lolu hlelo lubandakanya izinhlobo ezintathu zokuzivocavoca zethanga langaphakathi:

  • Ukuzivocavoca okwenziwa endaweni emi (ama-squats namaphaphu)
  • Ukuzivocavoca kweCardio (kugcizelelwa ethangeni elingaphakathi)
  • Ukuzivocavoca phansi (kuphakama nokuphakamisa imilenze)

Lokhu kusho ukuthi ukuqeqeshwa kwakho kufanele kuhlukaniswe kube izingxenye ezintathu, cishe zilingane ngesikhathi. Isibonelo, uma uzivocavoca imizuzu engama-45, bese uthatha iqembu ngalinye lokuzivocavoca imizuzu engu-15. Uma usebenzisa imizuzu engama-30 ingxenye ngayinye izohlala imizuzu eyi-10. Ngenxa yalolu hlelo lokuzivocavoca kwamathanga angaphakathi udonsa imisipha yakho, wehlise amafutha omzimba, uthuthukise umugqa womlenze.

Ngezansi kwalezi zithombe ezibukwayo zisebenzisa ithanga langaphakathi nokusebenza kwesekethe okuqediwe. Ungathatha amakilasi ethu, futhi ungazenzela olwakhe uhlelo. Kepha ngaphambi kokuqhubeka nokuzivocavoca, ake sicacise amanye amaphuzu ngokucacile kokuqeqeshwa ohlangothini olungaphakathi lwethanga.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

Imibuzo nezimpendulo kokuzivocavoca kwethanga langaphakathi

1. Kuthiwani uma ngimusha?

Uma usaqala ukukwenza, bese ukhetha ukuqeqeshwa okungekho ngaphezu kwemizuzu engu-15-20 ngosuku. Thatha amakhefu, gcina ijubane elilinganiselayo futhi wandise kancane kancane isikhathi samakilasi, inani lokuphindaphinda nobunzima bokuzivocavoca.

2. Kuthiwani uma ngingakuthandi ukuzivocavoca umzimba?

Ukuzivocavoca kweCardio akusizi nje kuphela ukushisa amakhalori angeziwe, kepha futhi kukhulisa inqubo yokushisa amafutha emzimbeni, ngakho ukungawanaki akukufanele. Ngaphandle kokuzivocavoca umzimba ngempumelelo kwethanga langaphakathi kuncishiswa kakhulu. Kungenzeka ungafuni ukwenza izivivinyo ze-cardio emandleni okugcina, gcina ijubane elilinganiselayo ongakwazi ukulikhokhela.

3. Yini okufanele uyenze lapho amalunga agulayo nemithambo ye-varicose?

Kulokhu, kuzuba, amaphaphu kanye nezikwele ezikuthandayo. Uma kunokuphikisana noma ukungahambi kahle ngesikhathi sokuvivinya umzimba, kungcono ukwenza izivivinyo ezilele phansi - ziphephe kakhulu.

4. Kungenzeka yini ukususa amanoni ethangeni elingaphakathi ngaphandle koshintsho ekudleni?

Njengoba wazi, umzimba uqala ukudla amanoni lapho uthola ukudla kuncane kunalokho okudingayo ukuze uthole amandla. Ngakho-ke, ngaphandle kokudla okufanelekile uzoqinisa kuphela imisipha ye-adductor, kepha amanoni ethangeni langaphakathi azohlala eqinile.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

5. Njengoba ungakwazi ukwenza umsebenzi onzima ube nzima?

Ungaxaka kalula izivivinyo zethanga langaphakathi, uma uthatha izisindo zamaqakala noma i-dumbbell (yize i-dumbbell ingakulungele konke ukuzivocavoca). Ungasebenzisa futhi ibhande lokuqina kungenye yamadivayisi asebenza kakhulu ekuqiniseni imisipha yemilenze.

6. Kukangaki ukwenza izivivinyo zamathanga angaphakathi?

Ayithathi izikhathi ezingaphezu kwezingu-2-3 ngesonto. Ngokwesilinganiso, kwanele ukunikeza indawo yenkinga cishe ihora elilodwa ngesonto. Kubalulekile futhi ukuqeqesha hhayi imisipha ye-adductor kuphela, kepha ne-quadriceps, imisipha, imisipha kanye nemisipha ekhazimulayo. Ukubhekana neqembu elithile lezicubu akunangqondo - udinga ukuqeqesha wonke umzimba ngokuphelele. Kufanele ubone:

  • Ukuzivocavoca okuphezulu okungu-30 kwethanga elingaphandle
  • Ukuzivocavoca okuphezulu okungama-50 kwezinqe ekhaya
  • Ukuzivocavoca kwabaqalayo ekhaya

Ingxenye yokuqala yokuzivocavoca: ukuzivocavoca kwamathanga angaphakathi ngenkathi umile

Ngesikhathi se-squats namaphaphu ulandela ukuma, emuva kufanele kuhlale kuqondile, amadolo akho akufanele adlule amasokisi. Futhi zama ukungagobisi emuva emuva futhi ungagobisi iqolo lakho elingezansi, ngaphandle kwalokho umthwalo emisipheni yemilenze uzokwehla. Uma ushoda ngokuvotelwa emathangeni (amadolo angabheki ezinhlangothini eziphambene), Ungakhathazeki. Khetha okuphezulu kakhulu kuwe endaweni ezinzile. Zilolongele ithanga langaphakathi kuhlaka lwamathuba alo.

Uma unenkinga ngebhalansi ku-plie-squat (imilenze ibanzi ihlukaniswe futhi izinyawo ziyisicaba), khona-ke ungasebenzisa isihlalo njengeprop. Leli qoqo lokuzivocavoca lizokusiza ukuthi ungasebenzi kuphela amathanga angaphakathi, kepha i-gluteus Maximus ne-quadriceps.

1. Ama-Plie-squats

2. Ama-plie-squats aphakamisa uzwane olulodwa

3. Ama-plie-squats ngokukhuphuka kwamasokisi

4. Ukudonsa ama-plie-squats

5. Ukudonsa ama-plie-squats ezinzwaneni

6. Ama-plie-squats ezinzwaneni zomlenze owodwa

7.Lunge langemuva

8.Lunge langemuva ezinzwaneni

9. Amaphaphu ahlukanisiwe

10. Ukuchitheka kwemilenze

Ukusebenza kokushayela

Sikunikeza inhlanganisela yokuzikhethela engu-3 ongakhetha kuyo. Eduze kwalokhu kuvivinya umzimba kukhombisa inani lezimpinda. Uma usaqala, yenza inani eliphansi lokuphindaphinda.

Ukuqeqeshwa kwakho kuzoba nokuzivocavoca okungu-6 okuphindaphindwe emathangeni ama-2-3. Phumula phakathi kokuzivocavoca imizuzwana engu-15-30 ngayinye. Phumula phakathi kwamaround 1 iminithi.

Isibonelo 1:

  • Ama-plie-squats: Izikhathi ze-25-35
  • I-Side lunge (umlenze wesokudla): Izikhathi ze-15-25
  • Ukudonsa ama-plie-squats ezinzwaneni: Izikhathi ze-20-30
  • I-Side lunge (umlenze wesobunxele): Izikhathi ze-15-25
  • Ama-plie-squats ngokukhuphuka kwamasokisi: Izikhathi ze-20-30
  • Amaphaphu we-diagonal: Izikhathi eziyi-10-15 ohlangothini ngalunye

Isibonelo 2:

  • Ama-plie-squats aphakamisa uzwane olulodwa (umlenze wesokudla): Izikhathi ze-20-30
  • Amaphaphu we-diagonal: Izikhathi eziyi-10-15 ohlangothini ngalunye
  • Ama-plie-squats aphakamisa uzwane olulodwa (umlenze wesobunxele): Izikhathi ze-20-30
  • I-lateral lunge ezinzwaneni (unyawo lwesokudla): Izikhathi ze-10-20
  • Ukudonsa ama-plie-squats ezinzwaneni: Izikhathi ze-20-30
  • I-lateral lunge ezinzwaneni (umlenze wesobunxele): Izikhathi ze-10-20

Isibonelo 3:

  • Ukudonsa ama-plie-squats: Izikhathi ze-20-30
  • I-Side lunge (umlenze wesokudla): Izikhathi ze-15-25
  • Ama-plie-squats ngokukhuphuka kwamasokisi: Izikhathi ze-20-30
  • I-Side lunge (umlenze wesobunxele): Izikhathi ze-15-25
  • Ama-plie-squats ezinzwaneni zomlenze owodwa: Izikhathi eziyi-10-15 ohlangothini ngalunye
  • Unyawo lokuhola: Izikhathi ze-25-35

Ungashintsha inhlanganisela ezi-3 zokuzivocavoca kwamathanga angaphakathi, ukhethe okukodwa kuphela noma wakhe uhlelo lwakho lokuzivocavoca. Ngemuva kokwenza ingxenye ngama-squats namaphaphu aqhubekela ekuzivocavoca kwe-cardio kwethanga langaphakathi.

Ingxenye yesibili yokuzivocavoca: izivivinyo ze-cardio zamathanga angaphakathi

I-Plyometric (ukugxuma) ukusebenzisa kungenye yezindlela eziphumelela kakhulu zokushisa amanoni emzimbeni ongezansi nokwakheka kwemilenze ezacile. Uma ungenakho ukuphikisana, khona-ke i-cardio Workout kufanele ibe yingxenye yohlelo lwakho lokuqina.

Kwethulwe izivivinyo ze-cardio zethanga elingaphakathi ngezinga kusuka kokulula kuya kokuyinkimbinkimbi. Ungakhetha kuphela izivivinyo ezimbalwa ezilingana nezinga lobunzima bakho, noma amaqembu ezinye izivivinyo ndawonye. Yenza izivivinyo kumateki kuphela!

1. Jumps zizalanisa izingalo nemilenze

2. I-lateral plyometric lunge

3. Ukugxuma ngentambo ngokuphakamisa imilenze

4. Ngena esikhungweni esibanzi

5. AmaSumo squats ngokugxuma

6. Inkanyezi egxumayo

Ukusebenza kokushayela

Sikunikeza izinketho ezi-2 zokuhlanganiswa kokuzivocavoca kwe-cardio kwethanga elingaphakathi: labaqalayo nelokuthuthukile.

Isibonelo sokuzivocavoca kwe-cardio kwamathanga angaphakathi wabaqalayo:

  • Eqa ukuzalanisa izingalo nemilenze
  • I-lateral plyometric lunge
  • Ukugxuma ngentambo ngokuphakamisa imilenze
  • Ngena esikweleni esikhulu

Ukuzivocavoca okwenziwe esifundeni: ukusebenza kwamasekhondi angu-30 + ukuphumula kwamasekhondi angu-30 ). Phinda ukuzivocavoca emathangeni ama-2, emjikelezweni wesibili ohlangothini-lunge owenziwe komunye umlenze. Phakathi kokuphumula kwemizuzu engu-1. Le ndlela yokuzikhethela ye-cardio izohlala imizuzu eyi-10.

Isibonelo sokuzivocavoca kwe-cardio kwamathanga angaphakathi okuthuthukile:

  • Ngena esikweleni esikhulu
  • Yeqa ngentambo ngokuphakamisa imilenze
  • Ama-Sumo squats ngokugxuma
  • Inkanyezi egxumayo

Ukuzivocavoca umzimba kwenziwa ngohlelo: imizuzwana engu-45 isebenza + nemizuzwana engu-15 yokuphumula ). Phinda ukuzivocavoca ngemizuliswano emi-2, phakathi kwamarounds umzuzu owodwa uphumule. Le ndlela yokuzikhethela ye-cardio izohlala imizuzu eyi-1.

Ngemuva kokuzivocavoca kwe-cardio, hamba uvivinye ithanga langaphakathi phansi.

Ingxenye yesithathu yokuzivocavoca: izivivinyo zamathanga angaphakathi phansi

Lezi zivivinyo zamathanga angaphakathi ziphansi. Zinomthelela ophansi futhi aziniki ngcindezi kumajoyini nasemikhunjini, ukuze ukwazi ukuwenza, uma ukhathazekile ngamadolo akho noma ngemithambo ye-varicose. Ngesikhathi sokuzivocavoca, zama ukugcina izicubu zemilenze zishubile, nesisu sakhe sikhungatheke.

1. Ukuletha isinqe silele ngohlangothi

2. Ukunyakaza okuyisiyingi kuseceleni

3. Phakamisa imilenze uye emathangeni angaphakathi

4. I-Instep inciphise uzwane

5. Ukuphakamisa umlenze ngesihlalo

6. Imilenze yencwadi V

7. Igobongo

8. Igobongo liyinkimbinkimbi

9. Ukuphakamisa imilenze ebhulohweni

10. Ukuphakamisa imilenze ulele ngomhlane

11. Isikhafu

12. Ukuphakamisa imilenze + isikele

13. Ukunyakaza okuyindilinga ngemuva

14. Phakamisa imilenze uhleli

Siyabonga ngeziteshi ze-youtube ze-gifs: mfit, uLinda Wooldridge, uJessica Valant Pilates, uChristina Carlyle.

Ukusebenza kokushayela

Sikunikeza izinketho ezi-3 zokuhlanganiswa kokuzivocavoca kwamathanga angaphakathi ongakhetha kuwo. Eduze kwalokhu kuvivinya umzimba kukhombisa inani lezimpinda. Uma usaqala, yenza inani eliphansi lokuphindaphinda.

Ukuqeqeshwa kwakho kuzoba nokuzivocavoca okungu-8 okwenziwa ebangeni le-1-2. Phumula phakathi kokuzivocavoca imizuzwana engu-15-30 ngayinye. Phumula phakathi kwamaround 1 iminithi.

Isibonelo 1:

  • Ukuletha uhlangothi olulele okhalweni (umlenze wangakwesokudla): Izikhathi ze-20-35
  • Ukuletha uhlangothi lwe-hip olulele (umlenze wesobunxele): Izikhathi ze-20-35
  • Igobolondo (umlenze wesokudla): Izikhathi ze-20-30
  • Ukuphakamisa imilenze ebhulohweni: Izikhathi ze-25-35
  • Igobolondo (umlenze wesobunxele): Izikhathi ze-20-30
  • Ukuphakamisa umlenze wethanga langaphakathi (umlenze wangakwesokudla): Izikhathi ze-15-25
  • Ukuphakamisa umlenze wethanga langaphakathi (umlenze wesobunxele): Izikhathi ze-15-25
  • Isikere: Izikhathi ze-30-40

Isibonelo 2:

  • Ukunyakaza okuyindilinga ohlangothini lokulala (umlenze wesokudla): Izikhathi ze-15-30
  • Ukunyakaza okuyindilinga ekulaleni (umlenze wesobunxele): Izikhathi ze-15-30
  • Igobolondo liyinkimbinkimbi (umlenze wesokudla): Izikhathi ze-15-25
  • Phakamisa imilenze ngenkathi uhleli: Izikhathi ezingama-20-25 emlenzeni ngamunye
  • Igobolondo liyinkimbinkimbi (umlenze wesobunxele): Izikhathi ze-15-25
  • I-Instep inciphise uzwane (ohlangothini lwesokudla): Izikhathi ze-10-20
  • I-Instep inciphise uzwane (ohlangothini lwesobunxele): Izikhathi ze-10-20
  • Ukuphakamisa imilenze + isikele: Izikhathi ze-15-25

Isibonelo 3:

  • Ukuletha uhlangothi olulele okhalweni (umlenze wangakwesokudla): Izikhathi ze-20-35
  • Ukuletha uhlangothi lwe-hip olulele (umlenze wesobunxele): Izikhathi ze-20-35
  • Igobolondo (umlenze wesokudla): Izikhathi ze-20-30
  • Ukunyakaza okuyindilinga ngemuva: Izikhathi ze-15-25
  • Igobolondo (umlenze wesobunxele): Izikhathi ze-20-30
  • Ukuphakanyiswa komlenze ngesihlalo (umlenze wangakwesokudla): Izikhathi ze-15-25
  • Ukuphakanyiswa komlenze ngesihlalo (umlenze wesobunxele): Izikhathi ze-15-25
  • Ukuphakamisa imilenze ngenkathi ulele ngemuva: Izikhathi ze-20-30

Ungashintsha inhlanganisela ezi-3 zokuzivocavoca zethanga elingaphakathi, ukhethe okukodwa kuphela noma wakhe uhlelo lwakho lokuzivocavoca.

Imithetho eyisisekelo yokuzivocavoca kwamathanga angaphakathi

  1. Njalo qala ukuzivocavoca ngokufudumala bese uphela ngokunweba. Ungalokothi uziqeqeshe ngaphandle kokuzifudumeza, ngaphandle kwalokho ingozi yokulimala!
  2. Ngesikhathi sokwenza izivivinyo zamathanga angaphakathi kufanele uzizwe imisipha ebhekiswe kuyo. Gcina umzimba ugxile futhi ugxilile, ungenzi izivivinyo ngokungacabangi nangobudlabha.
  3. Zama ukushintsha ukuvivinya umzimba ngezikhathi ezithile, akudingekile ukwenza izivivinyo ezifanayo njalo. Ungavumeli imisipha yakho ivumelane nomthwalo.
  4. Uma ukuzivocavoca kwe-cardio ulukhuni ngokukhethekile, ungaqala ukuziqeqesha nabo hhayi ngama-squats namaphaphu. Kepha akufanele ubeke i-cardio ekugcineni kwesifundo, ukuzivocavoca endaweni yangakini ukuze wenze kangcono ngemuva kokuzivocavoca nge-aerobic ukukhulisa ukujikeleza kwegazi endaweni okuqondiswe kuyo umzimba.
  5. Khumbula ukuthi uhlangothi lwangaphakathi lwethanga luzokwehla kuphela lapho ukulahleka kwesisindo okuphelele komzimba, ngakho-ke isimo esiphoqelekile sokususa amafutha kule ndawo yimikhawulo efanelekile ekudleni.
  6. Ukuzivocavoca okuhlukanisiwe kwe-adductors yakho kuyasiza kakhulu ekuqedeni izindawo eziyinkinga emathangeni angaphakathi, kepha ungakhohlwa ngokuzivocavoca kweminye imisipha yemilenze namagxolo. Ngomsebenzi olinganiselayo kuwo wonke amaqembu emisipha uzofinyelela umgomo ngokushesha okukhulu.
  7. Khumbula ukuthi amanoni awancibiliki engxenyeni yomzimba okunzima ukuyinyakazisa. Umzimba ulahlekelwa isisindo sisonke. Kepha ungamsiza aqede indawo enenkinga, enze ukuqeqeshwa kwesikhawu futhi asebenze nethoni yomzimba.
  8. Uma uthanda ukuba nokuqeqeshwa kwevidiyo okuqediwe, qiniseka ukubona ukukhetha kwethu: Ividiyo ephezulu kakhulu engama-25 ethangeni elingaphakathi.

Amavidiyo wethanga langaphakathi ngolimi lwesiRussia

1. Ungasenza kanjani isikhala phakathi kwamathanga

Ungawenza kanjani igebe phakathi kwamathanga? Ithoni yamathanga angaphakathi.

2. Ukuzivocavoca kwethanga langaphakathi

3. Amathanga angaphakathi

Bona futhi:

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