Okuqukethwe
Wonke umuntu oya ejimini ukhumbula ukuzivocavoca kwakhe okokuqala - izilingisi eziningi ezingaziwa, ongazi ukuthi ungasondela kanjani kuzo, nolwazi oluncane kakhulu ngokuzivocavoca umzimba. Ukugwema ukucindezela kokuhambela kokuqala futhi ujwayele ngokushesha i-ayina, udinga ukulungiselela. Uma uzoziqeqesha nomqeqeshi womuntu siqu, ukulungiselela akudingeki, futhi uma uthatha isinqumo sokuziqeqesha wedwa, khona-ke udinga uhlelo lokuqeqesha lwabaqalayo, oluzodingeka lushintshwe kucatshangelwa izici zakho nokuphikisana.
Izimiso eziyisisekelo zokuqeqeshwa kwabaqalayo
Iningi lokuzivocavoca ohlelweni lokuqala kufanele libe kuma-simulators, hhayi ama-dumbbells noma i-barbell. Umzila wokunyakaza kuma-simulators amaningi ucatshangelwa wena, okwenza kube inketho efanelekayo yabantu abangakafundi ukuhamba kahle futhi abawuzwa umsebenzi wemisipha ekuzivocavoca umzimba.
Ukuzivocavoca okukodwa noma okubili kuhlelo kungenziwa ngesisindo somzimba wakho nangama-dumbbells. Imvamisa, ama-squats, ama-push-up, ama-press enziwa ngesisindo somzimba wawo, futhi ngama-dumbbells asebenza emahlombe (i-calorizer). Abaqalayo kudingeka basebenzise imisipha yomzimba wonke ngokuzivocavoca ngalunye ukuze kuqiniswe ikhono lokwenza izivivinyo ngobuchwepheshe.
Impilo yesevisi yohlelo lokuqala ingamasonto ama-4-8. Lesi sikhathi sanele ukuthuthukisa ukusebenza kwakho ngokomzimba, ukuqonda inqubo yokunyakaza nokulungiselela izivivinyo ezinzima.
Ungayikhetha kanjani imithambo yokuzivocavoca
Ama-70% wokuzivocavoca kwakho kufanele abe sekuzivocavoca okuyisisekelo. Ngaphambi kokuqala uhlelo, udinga ukuzivumelanisa nalo. Qala ngokusebenzela amaqembu amakhulu emisipha emzimbeni ongezansi, kancane kancane asebenze aze afike emisipheni yebhande lehlombe.
Amathanga nezinqe
Ukuqeqesha imisipha yamathanga nezinqe, okulandelayo kufanelekile: ipulatifomu yomshini wokucindezela umlenze, abaqeqeshi bokunweba / ukujija kwemilenze, i-crossover nemishini yokuthunjwa / ukunwetshwa kwemilenze.
Umshini wokucindezela umlenze wukuzivocavoca okuyisisekelo okulayisha yonke imisipha yethanga. Kwabaqalayo, umshini wokunyathelisa umlenze uyindlela engcono kakhulu kune-barbell squat. Ngokuphilayo, imishini yokunyathelisa imilenze iyingozi kakhulu kumajoyini amadolo (inqubo yokulawula) kunama-squats, kepha iphephe umgogodla. Gcwalisa umshini wokucindezela umlenze wangaphambili nethanga langemuva elijikayo ngemishini efanele.
Ngezinkinga zangemuva, ukucindezela umlenze kuyisixazululo sakho, kepha emadolweni abuhlungu akuyona inketho yakho. Qala ukujima kwakho ngokuthumba umlenze oqondile kumshini we-block noma umshini okhethekile, bese wenza i-hyperextension nokwandiswa komlenze. Lezi zivivinyo azibeki ingcindezi edolweni futhi zikuvumela ukuthi usebenze ngokugcwele imisipha yezinqe nezinqe.
Emuva
Ngokuzivocavoca emuva, sebenzisa i-gravitron, ibhulokhi eme mpo, ibhulokhi evundlile, ne-lever arm simulator. Ukudonswa kweGravitron nokudonsa okuvundlile okumile kungenziwa yiwo wonke umuntu - khetha okukodwa kwalokhu okubili.
Uma kwenzeka ubuyela emuva onenkinga, kufanelekile ukufaka esikhundleni sokudonswa kwebhulokhi evundlile ngengalo yesixhumanisi. Ukwesekwa esiswini kukuvumela ukuthi ugcine umhlane wakho uqonde futhi unciphise umthwalo kumhlane ongezansi.
Chest
Ungajahi ukulala phansi ngaphansi kwebhari. Qinisa imisipha yokuzinzisa ngama-push-up (ungadinga ukuqala emadolweni) noma ngomshini we-Hammer. Lezi zivivinyo zizoqinisa ama-pecs akho, ama-triceps, kanye ne-stabilizers ukuze ulungiselele futhi uthole okuningi emshinini we-barbell. Umthwalo owengeziwe emisipheni yesifuba unganikezwa kumshini wePeck-Dec - lo msebenzi uzokulungiselela ukukhulisa ama-dumbbells ebhentshini.
Ngamahlombe
Abaqalayo kufanele bayeke imishini ye-dumbbell, bazilinganisele ekushintsheni kwe-dumbbell. Leli yiqembu elincane lemisipha futhi alidingi ukuzivocavoca umzimba okuningi. Ngokukhula kwesipiliyoni sokuqeqeshwa, ungangeza izivivinyo ezintsha, kepha akufanele ukwenze lokhu ekuqaleni kokuqeqeshwa.
Abantu abanezinkinga zasemuva kufanele bazi ukuthi yonke imishini yokunyusela phezulu kufanele ihlaliswe ukuze kuqhutshekwe nokuzivocavoca umzimba. Ukuma kwe-dumbbell noma i-barbell press kubeka umthwalo oyingozi we-axial emgogodleni. Futhi abantu abalimele emahlombe nalabo abafuna ukugcina amahlombe abo enempilo badinga ngokuqinile ukukhipha umshini we-barbell ngemuva kwekhanda nokudonsa kwebhulokhi elingaphezulu ngemuva kwekhanda kusuka ku-arsenal yokuzivocavoca - lokhu akusizi ngalutho futhi kuyathusa.
Kepha abaqalayo akudingeki baqeqeshe izandla zabo. Ama-biceps asebenza emigqeni engemuva, ama-triceps ekucindezelweni kwesifuba nakuma-push-up. Ezinyangeni ezi-2 zokuqala zokuqeqeshwa, lo mthwalo uzokwanela. Ngemuva kwalokho ungangeza ukunwetshwa nokuxhuma kwezingalo kubhulokhi, ukugoqana kwezingalo ku-simulator noma ngama-dumbbells.
Cindezela
Abantu abanezinkinga zangemuva kufanele bayeke ukusebenzisa umshini wokuthambekisa nokuphakamisa umlenze. Enye indlela kungaba ukusonta phansi ngaphandle kokuphakamisa iqolo elingaphansi, amapulangwe.
I-Cardio
Noma ngubani angenza imishini ye-cardio - usetha umthwalo ngokwakho. Amandla we-Cardio's Beginner kufanele abe phakathi kwama-65% we-HR / max. Abantu abanemithambo ye-varicose kufanele bakhethe umshini wokuzivocavoca ngokucophelela. Ibhayisikili eliphindayo lizoba inketho efaneleke kakhulu yokuqeqeshwa kwe-cardio.
Ukuya ejimini, kufanele wazi ukuphikisana kwakho. Akubona bonke abaqeqeshi abafanelekile ukuthola ukuzivocavoca okulungile. Nguwe obhekele impilo yakho. Hlala ufudumele ngaphambi kokuzivocavoca kwakho bese welula imisipha yakho ngemuva kwalokho (i-calorizator). Bheka inqubo efanele yokuzivocavoca online. Khumbula, yonke imishini iyenzeka ngezifiso. Uma kubonakala kuwe ukuthi i-simulator ayikufaneli ngokuphakama, yenze kabusha.
Ngeshwa, akunakwenzeka ukumboza zonke izici zokuqeqeshwa kundatshana eyodwa. Uma unezinkinga ezisobala zempilo, thola imvume nezincomo kudokotela wakho ngaphambi kokuqala ukuqeqeshwa, bese uthinta umqeqeshi wakho ngalezi zincomo ukuze akunikeze ukwenziwa.