Okuqukethwe
Imfihlo yendaba yempumelelo ye-Bodypump yeminyaka engu-30 isekusebenzeni kwayo okuguquguqukayo okuhlanganisa ukuvivinya umzimba nokuqeqeshwa kwamandla. Indlela eshesha kakhulu yokuzithola usesimweni esihle somzimba ingasetshenziswa yinoma ubani.
Ileveli yobunzima: Ethuthukisiwe
I-Bodypump iyisistimu yokuqeqesha isisindo eyakhiwe inkampani yokuzivocavoca i-Les Mills International. Amakilasi asekelwe esimisweni esisekelwe kwisayensi esithi "I-Pep Effect" - ukuqinisa imisipha ngokuphindaphinda njalo ngesivinini esisheshayo sokuzivocavoca ngezisindo ezincane zamahhala. Ekuqeqesheni okukodwa, kusuka ku-800 kuya ku-1000 ukuphindaphinda kokuzivocavoca ngakunye kwenziwa.
Le nqubo ivumela:
- ukwandisa amandla ngaphandle kokwandisa umthamo we-biceps ne-triceps;
- yakha ukukhululeka okulinganayo komzimba;
- shisa kufika ku-600 kcal ngehora lokuqeqeshwa futhi ngenxa yalokhu, ngokuzivocavoca okuvamile, ukunciphisa isisindo somzimba ngesikhathi esifushane.
Ukufunda okungaguquguquki kwemisipha yezingalo, amahlombe, isifuba, iqolo, i-abs, izinqe, amamodeli emilenze namathoni wonke umzimba. Funda nalolu daba: Ukuzivocavoca kwesisu nangemuva
Izici zokuqeqeshwa kwe-Bodypump
Ukuzivocavoca kuhlukaniswe ngezigaba eziningana - amathrekhi agxile emaqenjini athile emisipha. I-Bodypump ibhekwa njengokuqeqeshwa kwesisindo esingcono kakhulu sokushiswa kwamakholori: ucwaningo luye lwabonisa ukuthi ukwenza amathrekhi kudinga amandla amaningi kunokusebenza ngezisindo ezisindayo ngejubane eliphansi.
Zonke izivivinyo ohlelweni zenziwa ngokuhambisana nomculo okuphoqelekile. Lokhu kusetha ijubane lethrekhi ngayinye, kuyanda njengoba umsubathi ethuthuka futhi eqhubekela ezingeni eliphezulu lokuqeqeshwa. Funda nalolu daba: Ukuzivocavoca umzimba okuphezulu
Ungawaqala kanjani amakilasi we-bodypump
Umjikelezo wokujima we-Bodypump unezinketho zamaleveli ahlukene wokuqina, kusukela kokuncane ukuya kokuthuthukile. Abaqalayo be-weightlifting bayelulekwa ukuthi baqale ngamathrekhi amane besebenzisa izisindo ezilula kakhulu noma ibha engenalutho. Khona-ke, ithrekhi eyodwa kufanele yengezwe njalo ngesonto elilandelayo ukuze ucije kancane kancane indlela yakho, wakhe amandla emisipha nokukhuthazela ngaphandle kwengozi yokulimala ngenxa yokucindezeleka okukhulu.
- Ngokuzivocavoca kweqembu, iklabhu yokufaneleka inikeza izinkundla zezinyathelo nama-barbell anamadiski esisindo.
- Abasubathi badinga izingubo ezinethezekile ezingavimbeli ukunyakaza nezicathulo zokuqina ezinamasoli angasheleli.
Ukuzivocavoca okujulile ngesikhathi sokuqeqeshwa kubangela ukujuluka okukhulu, ngakho-ke kuyadingeka ukuba nethawula lomuntu siqu ukuze ususe umswakama owedlulele esikhumbeni, kanye nebhodlela lamanzi ukuze kugcinwe i-hydrobalance emzimbeni nokugcina uhlelo lokuphuza. Funda nalolu daba: Ama-Woight Loss Workouts
Izizathu Eziphezulu Ezingu-XNUMX Zokuqala Ukusebenza Kwephampu Lomzimba
- I-Bodypump ihlinzeka ngokujima okuhle kwe-cardio ngokunyakaza okusheshayo, okushukumisayo okwandisa ukushaya kwenhliziyo.
- Inombolo ephezulu yokuphindaphinda iqeqesha imisipha ukuze isebenze ngokumelana okuphansi isikhathi eside. Lokhu kuthuthukisa ukukhuthazela kwemisipha.
- Ukuzivocavoca kwe-Bodypump kuthuthukisa ukujikeleza kwegazi futhi kwandise ukunwebeka kwemisipha, okunciphisa ukungezwani komgogodla nasemalungeni.
- Ukuqeqeshwa kwesisindo okuvamile kuthuthukisa imetabolism. Ngokusho kwedatha eshicilelwe kujenali i-Medicine & Science in Sports & Exercise, abantu abalandela uhlelo lwe-Bodypump bashisa amafutha nama-calories ngokushesha kunalabo abaziqeqesha ngesisindo esinzima.
- Ucwaningo lubonisa ukuthi ukuqeqeshwa ngenani eliphezulu lokuphindaphinda kanye nomthwalo ophansi kwandisa amathambo, kunciphisa ingozi ye-osteoporosis, i-osteopenia.
Izinguquko ezinhle mayelana nokulahlekelwa isisindo, ithoni yemisipha kanye nokukhululeka kubonakala ngemva kwenyanga yokuqeqeshwa njalo. Funda nalolu daba: Ukuzivocavoca umzimba okuphansi
Ukuzivocavoca okuyisisekelo kokuqeqeshwa kwesisindo
Ifomethi evamile yokujima elandelwa amajimu amaningi iyiseshini egcwele yemizuzu engama-60. Iqukethe amathrekhi angu-10 ahlala imizuzu engu-4-5, ngayinye yakhelwe iqembu elithile lemisipha. Qala ngokuzifudumeza ukuze uthole amasu nokunyakaza okuzosetshenziswa engxenyeni eyinhloko yokuzivocavoca.
- Ngemuva kwalokho, baqhubekela phambili ekusebenzeni imisipha yemilenze, izinqe, isifuba, emuva ngosizo lwe-squats, i-traction, i-deadlifts, ukucindezela nokusunduza kusuka esifubeni.
- Khona-ke ukugxila kushintshela emaqenjini emisipha yomzimba ongaphezulu - i-triceps, i-biceps, amahlombe. Ama-push-ups anesethingi ebanzi yezandla, ukuphakamisa ama-barbell, ukuphakamisa kanye nokuzalanisa izingalo ngesisindo kuyenziwa.
- Umsebenzi phansi wenziwa ngaphandle kwezisindo futhi uhloselwe ukuqinisa imisipha yomgogodla. Ukuphakamisa umlenze kanye nezinketho ezihlukahlukene zokuphenduka, amapulangwe, ama-twist ayenziwa.
Ukuzivocavoca kugcina ngokuzivocavoca okunwebekayo, izisindo azisetshenziswa. Bheka futhi: ukuqeqeshwa kwamandla
Izincomo Zokusebenza Kwephampu Lomzimba
Izithameli eziqondiwe ze-Bodypump azinayo imingcele ecacile. Kokubili amadoda nabesifazane banoma iyiphi iminyaka, isisindo esiningi ngokweqile noma isisindo esivamile, bobabili abaphumelele kwezemidlalo nabaqalayo abangenalwazi, bangahlanganyela kulolu hlobo lokuqina.
Imikhawulo ingasebenza kwabesifazane abakhulelwe. Umbuzo wokuqala noma ukuqhubeka nokuqeqeshwa kwabo unqunywa ngemuva kokubonisana nodokotela womuntu siqu nomqeqeshi wokuqina komzimba. Funda futhi: Ama-Core Workouts
Kubantu abaphila impilo yokuhlala, amakilasi anenani elikhulu lokuphindaphinda kokuzivocavoca kanye nezisindo ezilula ayadingeka: akuvumela ukuthi ukhiphe ngokushesha imiphumela yokungasebenzi ngokomzimba - ukuthuthukiswa kokukhuluphala, i-muscle atrophy, ukuphazamiseka kwe-metabolic. Labo abafuna ukuba nomzimba oqinile, othonisiwe ngokukhululeka, kodwa hhayi imisipha ephonsiwe, bazokwazisa ukusebenza kahle okuphezulu kokuqeqeshwa kwe-Bodypump.