Ukuzifudumeza ngaphambi kokuzivocavoca: izivivinyo ezingama-30 ukufudumeza + uhlelo olulungele

Ukuzifudumeza ngaphambi kokuqeqeshwa kusethelwe izivivinyo zokulungiselela umzimba ukuzivocavoca umzimba, okuzokusiza ukuthi ugweme ukulimala nokuzivocavoca kahle ngangokunokwenzeka. Inhloso enkulu ye-warmup ukukhulisa kancane kancane izinga lokushisa lomzimba nokufudumeza imisipha esimweni sokungasebenzi.

Sikunikeza umsebenzi wokukhethaukufudumeza nokulungiselela uhlelo oluhambisanayo lokuqalisa ukusebenza kwabo. Lezi zivivinyo zikulungele ngokufanayo ukwenza ukuzivocavoca ekhaya, enkundleni yezemidlalo noma ejimini.

Kungani ufudumala ngaphambi kokuzivocavoca?

Ukwenza ukufudumala ngaphambi kokuzivocavoca yingxenye ebalulekile yamakilasi okuqina. Ukufudumala okuhle kuzokhuphula izinga lokushaya kwenhliziyo, kukhuphule ukujikeleza kwegazi emisipheni, imisipha nemisipha, futhi kukulungiselele ukuqeqeshwa ngombono wengqondo. Kungakhathalekile ukuthi uzozibandakanya yini emandleni noma ekuzivocavoca i-cardio ukuze ufudumale ngaphambi kokujima kufanele.

Sebenzisa ukufudumeza ngaphambi kokuzivocavoca:

  1. Ufudumeza imisipha, imisipha kanye nemisipha, kuthuthukisa ukuguquguquka kwayo futhi kunciphise ubungozi bokulimala nokuphazamiseka.
  2. Ukuzifudumeza ngaphambi kokuzivocavoca kuzosiza ukwelula amalunga athola umthwalo osindayo ngesikhathi sokuqeqeshwa. Amalunga akho asengozini yokulimala uma engenziwanga izivivinyo zokuzilungiselela.
  3. Imisipha efudumele icindezelwa kangcono futhi iphumule ngesikhathi sokuzivocavoca umzimba, ngakho-ke amandla akho kanye nokuqina kwakho ngesikhathi sokuzivocavoca kuzoba ngaphezulu.
  4. Ukuzivocavoca ukufudumeza umzimba kukhulisa imisebenzi yohlelo lwezinhliziyo: lokhu kuzosiza ukunciphisa umthwalo osenhliziyweni ngesikhathi sokuzivocavoca umzimba.
  5. Ukuzifudumeza ngaphambi kokuzivocavoca umzimba kuthuthukisa ukujikeleza kwegazi, okuzogcwalisa imisipha yakho nge-oxygen nezakhamzimba. Lokhu kusiza ukuthuthukisa ukukhuthazela phakathi nezikhathi.
  6. Ngesikhathi sokuzivocavoca umzimba wakho ukwandisa ukukhiqizwa kwamahomoni abhekene nokukhiqizwa kwamandla.
  7. Ukuqeqeshwa uhlobo oluthile lokucindezeleka emzimbeni, ngakho-ke, ukufudumala okuhle kuzokulungiselela iphuzu lokubuka ngokomzimba, kukhuphule ukuhlangana nokunaka.
  8. Ngesikhathi sokuzivocavoca okulula ngaphambi kokuzivocavoca ukukhishwa kwe-adrenaline egazini, okwenza umzimba wakho ubhekane kangcono nokuzikhandla komzimba.

Ukuzifudumeza okuhle ngaphambi kokuzivocavoca kuzokusiza hhayi kuphela ukugwema ukulimala nezinkinga ngohlelo lwezinhliziyo, kepha futhi nokufeza ngempumelelo isifundo. Uma ufuna ukweqa ukuzivocavoca bese ugcine isikhathi sokunaka kakhudlwana umthwalo wamandla wemiphumela esheshayo, khona-ke le yindlela engafanele. Ngemuva kokuzivocavoca umzimba wakho uzosebenza kangcono, uzoba namandla futhi uqine, okuzonikeza imiphumela engcono kakhulu ngokuzayo.

Ukuzifudumeza okunamandla kufanele kwenziwe ngaphambi kwanoma yikuphi ukuzivocavoca kungakhathalekile imithwalo: ukuqeqeshwa ngamandla ngezinsimbi, ukugijima, ukuqeqeshwa kwe-cardio, Ukuhamba ngebhayisikili, ukukhahlela isibhakela, ukuzivocavoca ngomdanso, ukunweba, ukuqhekeka, ukuwela noma yimuphi omunye umdlalo. Ukuzifudumeza ngaphambi kokuzivocavoca umzimba kuyadingeka njengalapho wenza igumbi noma indlu (emgwaqweni).

Kungani abantu bengenzi ukufudumeza ngaphambi kokuqeqeshwa?

Abantu abaningi abayenzi i-UPS efudumele ngaphambi kokuzivocavoca, beyithatha njengokuchitha isikhathi ngokungadingekile. Cishe bekufanele uzwe kusuka kubangane noma obaziyo: “Ngihlale ngishaya ijimu nokuzivocavoca umzimba futhi angilokothi ngenze ukufudumeza nokuqhayisa. Akukho monakalo ngokwako ongakuzwanga ”. Ungalokothi ugxile kokuhlangenwe nakho okungabazekayo komunye umuntu!

Okokuqala, umuntu ngamunye unezinga lakhe lamandla, izinqolobane zomzimba wakho akekho owaziyo. Ingahle ihluleke inyanga, emibili, unyaka ngisho neminyaka embalwa, igqoke kancane kancane, kepha ukuthi lokhu kungaqhubeka isikhathi esingakanani akwaziwa. Okwesibili, ngokwemininingwane eyeqile futhi ephikisanayo ngokuqina, iningi lethu ngakho-ke livumela amaphutha amaningi angathinta impilo. Ngakho-ke zama ukulandela okungenani izincomo zeCanon - yenza ukufudumala ngaphambi kokuzivocavoca ngakunye okukodwa.

Kubalulekile ukuthi wazi ukuthi ngisho nabaqeqeshi bomuntu siqu nabaqeqeshi amakilasi eqembu kungenzeka anganikezwa isikhathi esincane sokufudumala. Kepha ngempilo yakho unesibopho sakho, ngakho-ke ungavilaphi woza imizuzu eyi-10 ngaphambi kokuzivocavoca kwakho bese wenza ukujima. Noma ngabe udlule ukulimala kuze kube namuhla, khumbula ukuthi izinyembezi ezibandayo zethenda noma okunye ukulimala okubi kungenzeka nganoma yisiphi isikhathi.

Isimo siyefana nokusebenza ekhaya, manje esikhiqizwa ngobuningi. Imvamisa izinhlelo zenzelwe imizuzu engama-20-30, ezimweni zokuqashwa okuphezulu kubaluleke kakhulu kubantu abaningi. Futhi-ke, ezinhlelweni ezinjalo ezimfushane, esimweni esihle kakhulu sokuzifudumeza sizonikezwa imizuzu engu-2-3, futhi lapho sifudumeza kakhulu ngeke sikwenze.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

Ziyini izingozi zokuntuleka kokuzifudumeza?

Ucwaningo lukhombisa ukuthi bangu-5% kuphela abantu abafudumeza kahle ngaphambi kokuqeqeshwa, lesi yisibalo esidabukisa kakhulu. Odokotela abaningi bakholelwa ukuthi lokhu kungukuchitha isikhathi futhi kunqunyelwe ejimini. Masikhumbule futhi ukuthi kungaba yingozi yini ukungafudumezi ngaphambi kokuzivocavoca umzimba ngaphandle kokunciphisa ukusebenza kwamakilasi?

  1. Inkinga ejwayelekile kunazo zonke eyenzeka lapho kungekho ukufudumeza ngaphambi kokuqeqeshwa, lokhu kunjalo umgogodla. Isifo esingemnandi futhi esibuhlungu, okuzodingeka uthathe ikhefu ekuqeqesheni.
  2. Inkinga enzima nakakhulu ukulimala kwamalunga. Uma wenza ejoyintini elibandayo, kunengozi enkulu yokulimaza. Ingozi yokuhlukumezeka ejoyinini akuyona nje kuphela isikhathi sokululama, kodwa ukuthi ngemuva kokulimala uzozikhumbuza njalo. Ngenxa yemithwalo engafanele ivame ukuthinta amalunga edolo, iqakala, ihlombe nejoyini elihlangene.
  3. Ngaphandle kokuzifudumeza okufanele ngenxa yokulayisha okuphezulu enhliziyweni kungahle kuvele isiyezi noma ngisho ukuquleka.
  4. Ukulayisha okungazelelwe okubukhali ngaphandle kwengxenye efudumalayo yokulungiselela kungadala ingcindezi ebukhali, okuyingozi ngokulinganayo kubantu abane-hypertension kanye ne-hypotension.

Isakhiwo sokuzifudumeza ngaphambi kokuzivocavoca

Kunconywa ukuthi ukhokhe ukufudumeza ngaphambi kokuzivocavoca ubuncane bemizuzu engu-7-10. Qala ukufudumala kangcono ngokuhamba endaweni ukufudumeza umzimba. Bese wenza izivivinyo ezihlanganyelwe kanye nokuzivocavoca okunamandla ukwelula imisipha. Kuqediwe izivivinyo zokuzifudumeza ze-cardio ngamandla aphakathi nendawo. Ekupheleni komoya ofudumalayo wokuthola umoya, wenze umoya ojulile futhi ukhiphe.

Isakhiwo sokuzifudumeza ngaphambi kokuzivocavoca imizuzu engu-7-10:

  1. Ukuhamba endaweni: Iminithi ye-1
  2. Ukuzivocavoca okuzenzakalelayo: Imizuzu ye-2-3
  3. Ukwelula okunamandla: Imizuzu ye-2-3
  4. ICardio iyafudumala: Imizuzu ye-2-3
  5. Ukubuyisa ukuphefumula: 0,5-1 iminithi

Ukuzivocavoca kwe-articular yenza kusebenze amalunga, imisipha kanye nemisipha, ithuthukise ukuhamba kwayo futhi isize ukufeza imisipha ye-periarticular. Ukunwebeka kwamandla kuzokwenza imisipha yakho inwebe kakhudlwana, okuzobasiza ukuthi basebenze kahle ngangokunokwenzeka kulo lonke uhlelo lokuzivocavoca. Ukufudumala kweCardio kuzokhuphula izinga lokushisa komzimba, kuthuthukise ukujikeleza kwegazi, kuzolungiselela imisipha yakho ukunwebeka okuqhubekayo.

Ngalokhu kuvivinya umzimba uzophoqelela inhliziyo ukuthi isebenze ngokushesha, isheshise ukujikeleza kwegazi, ngobumnene Vusa imisipha yomzimba. Ngemuva kokuzifudumeza okufanele umzimba usabalalisa imfudumalo emnandi, uzozizwa uphilile futhi ugcwele amandla. Uma ukuzivocavoca okuhlelile ukuzelula noma ukunwebela ukwenza ukwahlukana, khona-ke ukufudumala kokugcina kwe-cardio kungakhuphuka kube yimizuzu engu-5-7.

Musa ukudida ukufudumala ngaphambi kokuzivocavoca nokunwebeka ngemuva kokuzivocavoca. Ekuzivocavoca inhloso yakho ukufudumeza imisipha namalunga, wandise ukujikeleza kwegazi futhi ulungiselele umzimba ukucindezeleka. Ukufudumala kufanele kube kuhamba kancane futhi kumile, kufanele ube nokufudumala okuhle. Ngemuva kokuzivocavoca, wena kumele uphefumule, wehlise izinga lokushaya kwenhliziyo yami bese wenza izivivinyo zokunwebeka okungaguquki.

Ukuzivocavoca umzimba ngemuva kokuzivocavoca

Izinsimbi: 7 минут [Фитнес Подруга]

Ukunciphisa umzimba

Ukubaluleka kokuzifudumeza kunzima ukukuqagela ngokweqile, kuyingxenye ebalulekile yoqeqesho. Okokuqala, ukufudumala kahle ngaphambi kokuvivinya umzimba kunciphisa ingozi yokulimala. Okwesibili, imisipha efudumele isebenza kahle. Ukuzifudumeza kufanele kufake phakathi isethi ephelele yokuzivocavoca ezosiza ukulungiselela umzimba wakho ukuzivocavoca umzimba.

Isinyathelo 1: Hamba endaweni

Ukuzifudumeza kungcono ukuqala ngokuhamba phansi, okuncane ukufudumeza umzimba hhayi ukudonsa imisipha ngesikhathi sokwelula okunamandla. Ngesikhathi sokuhamba ishayela lakho likhuphuka kancane, futhi izinga lokushisa komzimba lizokhuphuka. Yenza izivivinyo ezimbili amasekhondi angaba ngu-30 lilinye.

1. Ukuhamba nokuphakamisa amadolo

Qala ngokuhamba okufudumele khona lapho. Phakamisa idolo lakho, ngasikhathi sinye uhambisa izandla zakho emzimbeni. Ungadluli, qala ukuzivocavoca, ijubane lokuphumula.

Indlela yokwenza: Kuphakamisa amadolo ayi-10 emlenzeni ngamunye.

2. Ukuphakanyiswa kwezandla namadolo

Nokunye ukuzivocavoca okuthambile. Qhubeka nokuphakamisa amadolo, kepha manje phendukela emsebenzini wezandla. Phakamisa izandla zakho phezulu kwekhanda lakho bese wehlisa phansi ngokugoba endololwaneni.

Indlela yokwenza: Kuphakamisa amadolo ayi-10 emlenzeni ngamunye.

Isigaba 2: Ukuzivocavoca okuhlangene

Ukuvivinya umzimba okuyingxenye ebalulekile yokuzifudumeza ngaphambi kokuzivocavoca, uma ungafuni ukuhlangana nezinkinga ngokuzayo. Ukuzivocavoca okuhlangene kuvame ukwenziwa phezulu phezulu, kuqala ngentamo kuphele ngezinyawo, kepha indima eyinhloko yokuhleleka kokuzivocavoca ayidlali. Ukuzivocavoca okujikelezayo khumbula ukuzama kokubili ngokwewashi nangokuphikisana newashi.

Ukuzivocavoca kwe-articular kuzoba wusizo, ngasendleleni, njengokuzivocavoca kwasekuseni okujwayelekile.

1. Ikhanda liyajika

Qala ukufudumeza ngaphambi kokuqeqeshwa ngentamo. Jikisa ikhanda lakho liye kwesokudla-phambili-kwesobunxele phambili, uzama ukuthi ungenzi ukunyakaza okungazelelwe. Esedlule ikhanda aliphindi emuva.

Indlela yokwenza: for 5 badedele ohlangothini ngalunye.

2. Ukujikeleza kwamahlombe

Beka izandla zakho phansi ezinhlangothini zakho bese uqala ukwenza ukunyakaza okujikelezayo kwamahlombe kumbuthano. Khulisa kancane kancane ubukhulu, uzama ukwelula kahle amalunga akho ehlombe.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye (ngokwewashi nangokuphikisana newashi)

3. Ukushintshwa kwezindololwane

Ngaphambi kokuzivocavoca qiniseka ukuthi ufudumeza amalunga endololwana athola ingcindezi enkulu ngesikhathi sokuvivinya umzimba ongaphezulu. Ukuze wenze lokhu, phakamisa izingalo zakho zifane phansi futhi wenze ukunyakaza okujikelezayo kwezingalo zakhe zangaphambili.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye (ngokwewashi nangokuphikisana newashi)

4. Ukujikeleza kwezandla

Qhubeka ufudumale ngaphambi kokuqeqeshwa ngokushintshana kwezandla. Phakamisa izandla zakho phezulu kwekhanda lakho bese uqala ukuziphendulela, amalunga amahle ehlombe. Hambisa izandla zakho ububanzi nobubanzi, ukujikeleza akumele kube okuvilaphayo.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye (ngokwewashi nangokuphikisana newashi)

5. Ukuzungezisa izihlakala

Uma uqeqesha izingalo noma wenza amapulangwe nePush-UPS, ungakhohlwa ukwelula kahle ngaphambi kokuzivocavoca amalunga esihlakaleni athola umthwalo osindayo. Ukwenza lokhu, goba izingalo zakho endololwaneni bese uqala ukushintshanisa izihlakala zakho kumbuthano.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye (ngokwewashi nangokuphikisana newashi)

6. Ukujikeleza kwesinqe

Beka izandla zakho okhalweni, imilenze isakazeke kakhulu kunamahlombe. Manje jikelezisa okhalweni lwakho embuthanweni kube sengathi uzama ukudweba izinqe zombuthano. Izinyawo aziphakanyiswa phansi, ukujikeleza kwenzeka ngenxa yokuhamba kwesinqe hhayi icala.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye (ngokwewashi nangokuphikisana newashi)

7. Ukujikeleza kwezinyawo

Izandla zilele okhalweni, izinyawo zisondelene. Phakamisa umlenze owodwa phansi bese uqala ukumjikelezisa kumbuthano, uguqule ukuhlangana kwe-hip. Amadolo afana nokuchaza umbuthano, isifuba sihlala sizinzile.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye (ngokwewashi nangokuphikisana newashi) ngakwesokunene nangakwesobunxele.

8. Ukujikeleza kwamadolo

Gobisela umzimba wakho ugoqe amadolo kancane bese uwafaka entendeni yesandla sakho. Manje phenduka amadolo, izithende aziphakanyiswa phansi. Lokhu kungukuzivocavoca okuhle ukufudumeza amalunga amadolo athola umthwalo osindayo ngesikhathi sokuqeqeshwa.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye (ngokwewashi nangokuphikisana newashi)

9. Ukuma kokuzungezisa

Sukuma ume uqonde, ubeke izandla zakhe okhalweni lwakho. Phakamisa idolo lakho phezulu. Manje jikisa unyawo lwakho, ukuhlangana okuhle kweqakala. Zama ukuzungezisa unyawo nje kuphela, ugcine umlenze nethanga linganyakazi.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye (ngokwewashi nangokuphikisana newashi) ngakwesokunene nangakwesobunxele.

Isigaba 3: Ukunwebeka okunamandla

Ngemuva kokuzivocavoca ngokuhlanganyela yisigaba sokwelula okunamandla kwamaqembu emisipha ehlukene. Lapha ulinde ukuzivocavoca okunamandla ukuze ufudumale ngaphambi kokuzivocavoca okuzolungiselela umzimba wakho ingcindezi.

1. Ukuzalela izandla emahlombe, emuva nasesifubeni

Yima uqonde ngezinyawo ububanzi behlombe. Izingalo zinwetshiwe futhi ziyafana phansi. Bese uwela izandla, uzigcine esifubeni. Ngesikhathi sokuzivocavoca umzimba ukuze ufudumale ngaphambi kokuqeqeshwa, uzizwa unwebeka kamnandi ngemuva phakathi kwamahlombe.

Indlela yokwenza: 10 ukuphindaphinda

2. Izindololwane zokuzala zama-deltas namajoyini ehlombe

Hlala ume uqonde, goba izindololwane zakho nge-engeli engakwesokudla bese uziphakamisa zifane phansi. Hlanganisa izandla zakho. Bese usabalalisa kabanzi izingalo ezinhlangothini ngaphandle kokulahla izindololwane. Yenza umsebenzi amalunga ehlombe nokungezwani kudelts (imisipha yehlombe) kanye ne-triceps (imisipha engemuva kwezandla).

Indlela yokwenza: 10 ukuphindaphinda

3. Ukugoba izingalo ngama-biceps nama-triceps

Lokhu kuyindlela elula yokuzifudumeza ngaphambi kokuzivocavoca okuzokusiza ukwelula imisipha yengalo yakho - ama-biceps nama-triceps. Ukuze wenze lokhu, thatha isandla esiqonde emuva emuva bese uqala ukugoba nokugoqa izandla ngobubanzi obukhulu.

Indlela yokwenza: 10 ukuphindaphinda

4. Ukusonteka kwemisipha ye-abs ne-oblique

Yima uqonde izinyawo zisabalele. Izingalo zeluleke zafana nezansi. Qala ngokushintshanisa ukuze ujikeleze umzimba ngakwesobunxele nangakwesokudla. Ukushintshana kufanele kube ngenxa yokusonteka komzimba, hhayi ukushintshanisa okhalo. Lokhu kuvivinya umzimba kuyasiza kakhulu ukufudumeza imisipha yesisu.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye

5. Ukutshekela eceleni kwe-abs kanye nemisipha ye-oblique

Okunye ukuvivinya umzimba okuphumelelayo kwemisipha ye-abs ne-oblique. Beka izandla zakho ebhandeni bese uqala ukwenza ukushintshanisa okutsheke kwesokunxele nakwesobunxele, welula isandla sakhe eseluliwe. Futhi lo msebenzi muhle wokuqeda ukuqina okuvela emuva nokulungisa umgogodla.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye

6. Ukugoba umqolo nomgogodla

Lokhu ukuzivocavoca okulula kakhulu futhi okuphumelela ngokweqile, hhayi nje ukufudumala ngaphambi kokuzivocavoca kepha nokuphumula komgogodla. Kungenziwa, uma uzwa ukungezwani nokuqina emhlane. Hlala engxenyeni engajulile yesikwele, izandla zifakwe okhalweni, ngemuva kokuphambuka okuncane. Zungeza umgogodla ku-thoracic, ukuphakamisa kancane i-squat. Bese futhi, ugoba umhlane wakho.

Ungakwenza kanjani: Abaphindi abangu-7

7. Ukutsheka eskhaleni ngemuva nangemahlombe

Yehlela esikhunjeni esijulile sumo, ubuyele emuva utshekile kancane, izandla zifakwe emadolweni. Qala ukugoba umlenze wokuqala, bese ugoqa omunye. Yenza lo msebenzi ukuze ufudumale ngaphambi kokuqeqeshwa ku-dynamics.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye

8. Ukugoba phansi ngokujika

Yima uqonde ngezingalo ezeluliwe, izinyawo zibanzi. Qala ukwenza imithambeka phansi, uphendule umzimba bese uzama ukuthinta phansi kuqala ngesandla esisodwa bese ubamba esinye. Gcina umqolo wakho uqonde, ungayihluzi intamo yakho, donsa amahlombe kude nezindlebe zakho.

Indlela yokwenza: 5 egoba ohlangothini ngalunye

9. Izikwele ezinezingalo eziphakamisayo

Yandisa imilenze yakho futhi uphakamise izingalo zakho phezu kwekhanda lakho. Yehlisa i-pelvis phansi, wenze squat kuze kube ngamathanga afanayo naphansi. Izingalo zihamba ngokuvumelanayo, zicwila phansi kanye ne-squat. Ngesikhathi se-squat ungafaki amadolo ngaphambili uzwane futhi ugcine isithende sakho phansi.

Indlela yokwenza: Izikwele eziyi-10

Uma ufuna ukwenza lula lo msebenzi wokuzifudumeza ngaphambi kokuqeqeshwa noma ungahleleli ukuqeqeshwa okunzima, ungenza i-propriedade:

10. Amaphaphu asemaceleni okufudumeza imilenze

Yandisa imilenze yakho, izandla zisongwe eduze kwesifuba sakhe. Qala ukugoqa, ushintshe isisindo somzimba emlenzeni wangakwesokudla ohambisana naphansi. ukucwila emgodini ohlangothini. Umlenze wesobunxele uhlala unwetshwe ngokuphelele. Bese uqonde bese wenza i-lunge emlenzeni wesobunxele. Yenza ukuqhekeka emgodini oseceleni ukuze ufudumise imilenze ngaphambi kokuzivocavoca.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye

11. Amalenge ukufudumeza imilenze

Yima uqonde ngezinyawo amahlombe amancane. Qala ukwenza ama-lunges emuva, ngasikhathi sinye uphakamisela izandla zakhe phezulu kwekhanda lakhe. Ngokuzithandela wehlisa amadolo akho nge-engeli elifanele, lapho ufudumala ngaphambi kokuqeqesha izivivinyo zebanga elifanele. Uma ukuthola kunzima ukugcina ibhalansi, ungabeka izandla okhalweni noma ubambelele odongeni noma esihlalweni.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye

Uma ufuna ukwenza lula lo msebenzi noma ungahleleli ukuqeqeshwa okunzima, ungenza i-polyvyany.

12. Amathanga omhlane wethanga

Yima isandla sakho sokudla sifake okhalweni, phakamisa ingalo yakho yesobunxele phezu kwekhanda lakho. Umlenze wangakwesokudla ubeke unyawo phambili ngokusekelwa esithendeni bese uqonde ngokuphelele. Bese ugoba emlenzeni wesokudla ngomhlane oqondile, uthinte isandla sobunxele sesokisi langakwesokudla. Umlenze wesobunxele ugobile emadolweni. Yizwa ukuzelula ngemuva kwethanga, umsipha kanye nethole.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye

13. Ukuphakamisa imilenze phambili ukuze welule izinqe

Sukuma ume uqonde, ugobe ingalo uhlale eduze kwakhe. Phakamisa idolo lomlenze owodwa bese udonsela izandla zakhe esifubeni sakhe. Zizwe ukungezwani emisipheni ekhazimulayo. Bese ubuyela endaweni yokuqala bese uqinisa komunye umlenze wakhe.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye

14. Umlenze uphakamisa ukwelula ama-quadriceps

Sukuma ume uqonde, izandla ziphansi eceleni kwesiqu. Goba umlenze owodwa bese udonsela isandla sakho unyawo ezinqeni. Bamba umzuzwana, welule i-quadriceps (ithanga langaphakathi). Bese ubuyela endaweni yokuqala bese udonsela unyawo lwakho olunye unyawo ezinqeni.

Ungenza kanjani Ukuphindaphinda okungu-5 ohlangothini ngalunye

Isinyathelo 4: Ukufudumala kwe-Cardio

Esigabeni sokugcina sokuzifudumeza sizokwenza izivivinyo ezimbalwa ze-Cardio ukuqhubekisela phambili ukufudumeza ukukhuphula izinga lokushisa komzimba. Ijubane nokuqina kokuzivocavoca ongakhuphula noma wehlise ubude bokufudumala kokugcina kwe-cardio imizuzu engu-2-3. Isivinini nejubane lokuvivinya umzimba kubheka amandla alo.

1. Ukugijima endaweni nge-zahlest Shin

Sukuma ume uqonde, ingalo igobe endololwaneni, izintende zibheke phambili. Qala ukugijima endaweni, uphakamisa imilenze phezulu, izandla zihamba ngokukhululekile emzimbeni. Izinyawo zenza ubuhlakani sengathi uzama ukushaya izithende zakhe ezinqeni.

Ugijima kanjani: ngemilenze engu-15 iphakamisa uhlangothi ngalunye

Uma ungagijimi, hamba endaweni ngejubane elisheshayo, uphakamisa amadolo kakhulu (ukuzivocavoca # 1 esigabeni sokuqala).

2. Intambo yokweqa

Sukuma ume uqonde, ugobe ingalo endololwaneni bese usakazeka ohlangothini sengathi uphethe intambo. Jabulela amajack alula futhi athambile, efanisa intambo yokugxuma. Akufanele sigxume ngokushesha okukhulu, kusengukufudumala ngaphambi kokuqeqeshwa, hhayi ukuqeqeshwa.

Ungakwenza kanjani: 30 ukweqa

Uma ungagxumi, bese uqhubeka nokuhamba endaweni ngejubane elisheshayo, uphakamise amadolo abo phezulu. Jikela emsebenzini wezandla zakhe, uzihambise phezulu naphansi (sebenzisa # 2 esigabeni sokuqala).

3. Jumps zizalanisa izingalo nemilenze

Kufanele ume uqonde ngezinyawo ndawonye. Imilenze eshaywayo, esakazeka kabanzi bese ubeka izandla zakho phezu kwekhanda lakho. Gcina amadolo akho egobile kancane. Mhlaba kancane ezinzwaneni zakho ukunciphisa ukucindezeleka emajoyintini. Phefumula ngesigqi seziqa. Izimpumputhe ezinjalo zibizwa ngokuthi yiJumping Jack, futhi zikulungele ukufudumeza nanoma yikuphi ukuzivocavoca kwe-cardio.

Uma ungagxumi, esikhundleni sokugxuma ngokushintshana nge-ostavlyaite, kuqala unyawo olulodwa, bese kuba olunye. Izingalo zihamba ngokuvumelanayo.

Ungakwenza kanjani: 30 ukweqa

Isinyathelo 5: Ukubuyisa ukuphefumula

Khumbula njalo ukuphefumula ngemuva kokwenza izivivinyo ze-cardio, ukwenza ukuhogela okujulile bese ukhipha imizuzwana engama-30 kuye kwangama-60. Khetha okukodwa kokuzivocavoca okulandelayo noma ukwenze kokubili.

1. Buyisela ukuphefumula ngokutsheka

Phakamisa izingalo eziqonde ngaphezulu kwekhanda lakho bese udonsa umoya. Ku-exhale, sitsheke umzimba nezandla zakho, wenze umoya ojulile ngesifuba esigcwele. Zizwe njengokuncipha kwenhliziyo futhi kwehlisa ukuphefumula okusheshayo.

Ungenza kanjani 10 egoba

2. Buyisela ukuphefumula ngesikwele

Lokhu kuvivinya umzimba kubalungele kangcono labo abazizwa benesiyezi lapho behlisela ikhanda phansi njengakwisivivinyo sangaphambilini. Hlala phansi unqamule isifuba ngezandla ngenkathi udonsa umoya. Ku-exhale ejulile qondanisa ngokuphelele futhi uphakamise izandla zakho ngaphezu kwekhanda lakho.

Ungenza kanjani 10 egoba

Isinyathelo 6: Ukuzifudumeza okukhethekile

Uma wenza ukuqeqeshwa kwamandla ngesisindo esithe xaxa, qiniseka futhi ukuthi unake i- ukuzivocavoca okukhethekile. Ihlose ukwenza ukufudumala kwemisipha ezobamba iqhaza ekuqeqeshweni. Kuhlaka lokuzivocavoca okukhethekile kufanele wenze izivivinyo kusuka enkingeni eyinhloko, kepha ngaphandle kwezisindo noma ngesisindo esincane (20-30% esiphezulu).

Nasi isibonelo sokuzivocavoca okukhethekile. Ake sithi unesikwele esihleliwe esine-barbell enesisindo esingu-80 kg. Ngakho-ke, ngaphambi kwalokhu kuvivinya umzimba, kufanele wenze indlela yokuxova ukuphindaphinda okungu-10-15 nge-fretboard engenalutho noma nge-fingerboard enesisindo esingu-20-30% wesisindo sakho esikhulu.

Ukuzifudumeza okukhethekile kufanele kwenziwe ngokushesha ngaphambi kokuzivocavoca noma ngaphambi kokuzivocavoca kweqembu lemisipha. Ukunakwa, ukufudumeza okukhethekile ayithathi indawo ukufudumeza Okuvamile ngaphambi kokuqeqeshwa! Lesi ngesinye sezigaba zesifundo, kodwa futhi sibaluleke kakhulu.

Sigcizelela futhi, lokho kufudumala okukhethekile kwenziwa ngemuva kokujwayelekile, hhayi esikhundleni sako.

Ungelula kanjani ngaphambi kokugijima noma kwe-cardio?

Ungazifudumeza kanjani ngaphambi kokugijima noma enye i-cardio trenirovki? Kulokhu, isenzo siluhlelo olufanayo: i-cardio ekhanyayo ifudumala imizuzu emi-2 (isebenza endaweni, intambo elula yokugxuma) bese kuba nokuzivocavoca komzimba + okunwebekayo. Futhi kuphela ngemuva kwalokho qhubeka ngqo nokuzivocavoca kwe-cardio, ukwanda kancane kancane ngamandla.

Abantu abaningi bacabanga ukuthi ngaphambi kokuzivocavoca kwe-cardio ukufudumala akudingekile. Noma kunjalo, lokhu akulungile. Imisipha, amalunga, inhliziyo ithola umthwalo omkhulu ngesikhathi sokugijima nokugxuma, ngakho-ke ngaphandle kokwenza ukufudumala kuyingozi kakhulu. Ukuhamba nje, futhi kancane kancane kwenyuse umfutho ngaphandle kokwenza izivivinyo zokufudumeza amalunga nemisipha ngokwanele! Qiniseka ukuthi wenza izivivinyo ezihlangene futhi welula ngaphambi kokuzivocavoca kwe-cardio.

Silungele ukufudumeza nokuhlangana ngokugijima kanye ne-cardio

Ifaka ukufudumeza ngaphambi kokuzivocavoca:

  1. Ukuzivocavoca okugijima phezulu kuye phansi (intamo, amahlombe, izingalo, isifuba, emuva, ingaphakathi, imilenze). Kepha kuyindlela yendabuko yokuzivocavoca umzimba, indima eyinhloko yoku-oda kokuzivocavoca ayidlali.
  2. Ukuzifudumeza kufanele kwenzeke ngejubane elinamandla kodwa elincane. Inhloso yakho ukufudumala kahle futhi ulungiselele imithwalo enamandla kakhulu. Kufanele uzizwe ufudumele yonke indawo kusukela ekuzivocavoca umzimba, kodwa ungakwenzi ngokweqile.
  3. Ukuqala ukufudumala kufanele kube ne-tempo ehamba kancane kanye nohla oluncane lokunyakaza, kancane kancane kwandise i-tempo ne-amplitude.
  4. Gwema ukuhlinzekwa kwe-static okuhlala isikhathi eside, ukufudumeza ngaphambi kokuqeqeshwa kufanele kufaka ukuvivinya umzimba okunamandla Akufanele kudidaniswe nokunwebeka ngemuva kokuzivocavoca, lapho kufanele kubanda khona endaweni eyodwa imizuzwana engama-30-60 ukwelula imisipha.
  5. Ngesikhathi sokuzifudumeza ngaphambi kokuqeqeshwa ekhaya noma ejimini, gwema ukunyakaza okungazelelwe, zama ukwenza izivivinyo ngokushelela. Akunakwenzeka ukuvimbela ubuhlungu noma ukungahambi kahle emalungeni (ukuqhuma emajoyini kungaba, kuyethusa).
  6. Uma usegumbini elipholile (noma ngaphandle), ngakho-ke sicela ugqoke ngokufudumele ukufudumeza okushesha ngokwengeziwe noma wandise okufudumele kuze kube yimizuzu engu-15-20.
  7. Uma wazi ukuthi namuhla kuzoqeqesha ingxenye ethile yomzimba ngokushuba okukhulu, kuzonaka ngokukhethekile lapho ulolonga khona umzimba. Isibonelo, ngosuku lokuqeqeshwa komzimba ophansi hlanganisa kahle amalunga we-hip nawedolo bese welula imisipha yemilenze nezinqe.
  8. Uma usejimini, ukufudumala kwe-cardio kungasebenzisa umshini wokunyathela noma umqeqeshi we-elliptical. Njalo qala nge-tempo ehamba kancane, ukushaya kwenhliziyo kufanele kukhuphuke kancane kancane.

Ukuzifudumeza kwevidiyo ngaphambi kokuziqeqesha

Uma udinga okukhethwa kukho ukufudumala ngaphambi kokuzivocavoca, bese ukukunikeza 6 ividiyo emfushanelokho kuzokusiza ukuthi ufudumale futhi ulungiselele imithwalo esindayo. Izinhlelo zihlala imizuzu engu-5-10 futhi zilungele abesilisa nabesifazane.

Ividiyo efudumele ngesiRashiya

1.Ukusebenza kwangaphambi kokuzivocavoca imizuzu engu-7

2. Fudumeza ukuzivocavoca umzimba imizuzu engu-7

3. Fudumeza ukuzivocavoca umzimba imizuzu engu-8

Ividiyo yokuzifudumeza ngesiNgisi

1. 5 Minute Ingqikithi Yokuzivocavoca Umzimba Okufudumele

2. Imizuzu emi-5 yokuzijabulisa okusheshayo okufudumele kweCardio

3. Imizuzu eyi-10 Ngaphambi Kokuzivocavoca Okufudumele

Noma ngabe ukuphi: ekhaya, emgwaqweni noma ejimini, qiniseka ukwenza ukufudumala ngaphambi kokuziqeqesha, bese ukuvivinya umzimba kuzokulethela injabulo, inzuzo kanye nemiphumela.

Bona futhi:

I-Yoga nokwelula

shiya impendulo