Ukuzivocavoca umzimba okuphezulu

Umzimba ongaphezulu - uhlelo lokuqeqesha ingemuva, isifuba nezingalo. Lesi siqondiso sihlanganisa izici ze-aerobics nokuqeqeshwa kwamandla. Umzimba ophezulu uzosiza ukwandisa amandla nokukhuthazela, kanye nokuthola isibalo esincane nokuzethemba.

Izinga lobunzima: Kwabaqalayo

Umzimba ophezulu - i-aerobics yamandla, okuhloswe ngayo ukuthuthukisa imisipha yomzimba ongaphezulu: isifuba, i-biceps ne-triceps, i-deltas, i-latissimus dorsi ne-abs. Umthwalo ngesikhathi sokuqeqeshwa uwela ikakhulukazi ezingalweni nangaphezulu. Ngenxa yalokhu, umzimba oPhezulu uthandwa kakhulu phakathi kwamadoda.

Umzimba ophezulu usetshenziselwa ukuqinisa imisipha, ukubuyisela ukusebenza kwezimoto zemilenze engaphezulu. Ijubane eliphezulu lokuqeqeshwa linomthelela ekushiseni kwama-calories ngokushesha. Funda nalolu daba: Ukuzivocavoca umzimba okuphansi

Lokhu kusho ukuthi ngokwakhiwa okulungile kwamakilasi, ungakwazi ngesikhathi esisodwa ukwakha izicubu zemisipha futhi ulahle amafutha omzimba. Umzimba ongaphezulu uzokusiza ukuthi uthole amandla omzimba nokukhuthazela.

Ungaqala kanjani ukuvivinya umzimba okuphezulu

Ukuqeqeshwa ngesitayela somzimba ophezulu kuqala ngokufudumala, emva kwalokho kuza umthwalo omkhulu wamandla. Isikhathi sokuzivocavoca imizuzu engama-45-50. Isifundo siphetha ngokumpompa imisipha yesisu nokubuyisela ukuphefumula.

Ukuze uqeqeshe, kusetshenziswa umthwalo owengeziwe, okusho ukuthi umsubathi unesisindo:

  • ama-dumbbells;
  • izinduku:
  • usale kahle

Ungase futhi udinge inkundla yesinyathelo kanye nomata wesifundo. Uma ukhetha isisindo se-dumbbell noma i-bodybar, kufanele uqale ngezisindo ezincane kakhulu futhi uzikhulise ngokuhambisana nokuthuthukiswa kwemisipha. Ikakhulukazi, lokhu kusebenza kulabo abangenakho ukuqeqeshwa kwezemidlalo. Bheka futhi: ukuqeqeshwa kwamandla

Izizathu Eziphezulu Zokuqala Ukujima Nomzimba Ongaphezulu

  1. Ukuphumelela - Ijubane eliphezulu nokuqina kokujima kukwenza kusebenze kakhulu. Ngaphezu kwalokho, umsubathi angakhetha isisindo sesisindo ngokwakhe ukuze alawule umthwalo.
  2. Amandla nokukhuthazela - Amandla omzimba nokukhuthazela kuyimisebenzi eyinhloko yokuqeqeshwa emzimbeni oPhezulu. Ukuthuthukiswa kwamandla ezingalo, imisipha yangemuva kanye ne-abs kunomthelela ekuqinisweni okuphelele komzimba.
  3. Akukho ukugcwala - Ukupompa imisipha ejimini, abasubathi bavame ukusebenzisa isisindo esiningi ngangokunokwenzeka. Ngenxa yalokho, kunengozi yokulimala noma okunye ukulimala, futhi umthwalo ohlelweni lwenhliziyo nawo uyanda. Ukusebenza ngesisindo esincane ngesivinini esisebenzayo, unganciphisa ukucindezeleka ngokomzimba emzimbeni ngaphandle kokunciphisa ukusebenza kokuqeqeshwa.
  4. Ukunciphisa isisindo - Ukuzivocavoca okusheshayo kusiza ukushisa ama-calories. Ukwenza ukulahlekelwa kwesisindo kuphumelele nakakhulu, amakilasi anconywa ukuba ahlanganiswe nokudla okufanele. Ukuncipha kwesisindo okuphelele ngaphandle kokucindezeleka komzimba kusuka ku-1 kuya ku-3 kg ngenyanga.

Ukuqeqeshwa ngesitayela se-Upper body kukhethwa yibo bobabili abasubathi abangochwepheshe nabaqalayo. Zinezinzuzo eziningi, ezihlanganisa izakhi ze-aerobics, i-cardio nokuqeqeshwa kwamandla. Bheka futhi: Ukuzivocavoca kwe-barbell

Ukuzivocavoca umzimba okuphezulu okuyisisekelo

Ukuvivinya umzimba okuphezulu kukhethwa ngabanye ngumqeqeshi, kuye ngobulili, ukuqina komzimba nokukhuthazela kwamalungu eqembu. Ngokuvamile, ukuqeqeshwa kuhlanganisa izivivinyo ezilandelayo eziyisisekelo:

  • Ukudonsa kwe-barbell ngaphezulu - Ukucindezela kwebhentshi lamasosha, noma ukusunduza phezulu usuka endaweni yokuma.
  • Ukudonsa ibhande – Indawo yokuqala: izinyawo zihlukene ngobubanzi bamahlombe, umzimba utshekele phambili. I-barbell, i-bodybar noma i-dumbbell iphakanyiswa kusukela phansi kuya ezingeni lomgogodla ophansi.
  • Ukujima - Kwabesifazane, ama-push-ups avela ebhentshini noma esiteji angenziwa, kwabesilisa - kusukela phansi.
  • Ukudonsa i-barbell noma i-bodybar emahlombe ukusuka endaweni yokuma - Indawo yokuqala: ukuma, izingalo ezikhululiwe. I-projectile iphakanyiswa ngokuhambisana nomzimba emahlombe, bese yehliswa.

Ukuzivocavoca ngakunye kuthatha imizuzu engu-1-2 ukuqeda. Amakhefu agcinwa abe mancane ukuze kuzuzwe ukuqina kokuqeqeshwa okukhulu. Funda futhi: Ama-Core Workouts

Izincomo zokujima komzimba ophezulu

Umzimba ongenhla ulungele labo abafuna enye indlela yokusebenza ejimini. Uhlelo lunikeza imiphumela efanayo nokusebenza ngezisindo ezinzima "esihlalweni esinyakazayo", kodwa senzeka ngendlela yeqembu nangaphansi kokuqondisa komqeqeshi.

Ukuvivinya umzimba okuphezulu cishe akukho contraindications. Okuhlukile kuzoba abantu abavinjelwa ukuvivinya umzimba ngokomthetho. Isibonelo, lapho kukhona izifo zesimiso senhliziyo noma sokuphefumula. Funda nalolu daba: Ukuzivocavoca Ngomzimba Ogcwele

Kuyafaneleka ukuhlehlisa ukuqeqeshwa kwabasubathi abasanda kuthola ukulimala nokulimala emhlane, entanyeni noma ezithweni zangaphezulu. Futhi, amantombazane akufanele ahlanganyele ngesikhathi sokukhulelwa nangesikhathi sokuncelisa.

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