Isicwangciso soQeqesho lokuQina umzimba ngeveki

Le theyibhile yokuzilolonga yemijikelo yeentsuku ezisi-7 inokukunceda uphuhlise imikhwa yokuzilolonga rhoqo kwaye ubeke ucwangciso olufanelekileyo kunye nokuphumla yonke imihla. Nantsi into ecwangcisiweyo yosuku ngalunye kwishedyuli:

NgoMvulo: I-Cardio

Yeyiphi indlela engcono yokuqala iveki ngaphandle kweseshoni ye-cardio evuselelayo? Jonga imizuzu engama-45 yomsebenzi we-aerobic, njengokubaleka, ukukhwela ibhayisekile, okanye ukuhamba. Oku kufuneka kwenziwe ngesantya esikhululekileyo, oko kuthetha ukuba ungathetha ngexesha lokuzilolonga kwakho kodwa ubile.
Ngokuchanekileyo, izinga lentliziyo yakho kufuneka libe phakathi kwama-64% nama-76% elona zinga liphezulu lentliziyo yakho, ngokutsho kweZiko loLawulo lweZifo kunye nokuThintela (i-CDC). Umgaqo olungileyo wokufumana izinga lentliziyo yakho eliphezulu kukuthabatha iminyaka yakho kwi-220. Umzekelo, ukuba uneminyaka engama-30 ubudala, izinga lentliziyo yakho eliphezulu liza kuba yi-185 beats ngomzuzu (bpm). Ke ngoko, izinga lentliziyo yakho ekujoliswe kulo kufuneka libe phakathi kwe-122 bpm kunye ne-143 bpm ngexesha lokuzilolonga.
--Ezinye izibonelelo zoQeqesho lweCardio?

NgoLwesibini: Umzimba Osezantsi

Kucetyiswa ukuba kwenziwe iiseti ezintathu zokuphindaphinda ezili-10 kwezi zivivinyo zilandelayo (phumla umzuzu omnye phakathi kweseti nganye kwaye ugxile ekugcineni ukuphefumla kwakho kuzinzile, ukuphefumla nzulu kunokuthomalalisa ukubetha kwentliziyo yakho ngcono)
Kwabaqalayo, ukongeza ubunzima akufanele kube lukhetho lokuqala. Ngaphambi koko, kufuneka baphucule iintshukumo zabo zoqeqesho de babe nobuchule kwiintshukumo zoqeqesho kwaye bakwazi ukugqiba uqeqesho ngokukhululeka. Oku kubaluleke kakhulu, kuba kunokuthintela ukwenzakala. Emva koko, lixesha lokongeza ubunzima obaneleyo ukuze ii-reps zakho zokugqibela ezimbalwa zitshise izihlunu zakho kwaye intliziyo yakho ipompe.

• Ukuqubha:Zithobe ngokungathi uhleli esitulweni. Yima iinyawo zakho zihlukane ngamagxa, iinyawo zakho zithe tyaba phantsi. Cinezela umva ukuze ume.
--Nguwuphi u-Squat "onguKumkani wamandla"?

• Ukuphakamisa ii-Deadlifts: Ububanzi beenyawo bube bubanzi, tyhala izinqe ngasemva, goba amadolo kancinci, uze ugobe phambili. (Gcina umqolo wakho uthe nkqo) Bamba i-barbell okanye ii-dumbbell ezandleni zakho. Phakamisa ubunzima obunzima ngokutyhala izinqe zakho phambili ngelixa ugcina umqolo wakho uthe tyaba. Yehlisa kancinci ubunzima buye phantsi.
•Ukutyhala Kwesinqe: Hlala phantsi, amahlombe akho abe ngasemva kwakho ebhentshini okanye esitulweni esizinzileyo. Xa iinyawo zakho ziphantsi, tyhala izinqe zakho phezulu uze ucinezele amadolo akho ude amadolo akho abe kwi-engile ye-90-degree. Yehlisa izinqe zakho emhlabeni.
• Ukuxubha: Yima ngendlela eyahlukileyo ukuze unyawo olunye lube ziinyawo ezimbalwa phambi kolunye. Gcina umzimba wakho uthe tye, goba amadolo akho de idolo lakho elingasemva libe ziisentimitha ezimbalwa ukusuka emgangathweni kwaye ithanga lakho elingaphambili lilingane nomgangatho. Buyela kwindawo yokuqala ngezithende zakho. Yenza oku kumacala omabini.

Inqaku elifutshane: Ngaphambi kokuba uqale naluphi na uqeqesho lokuqinisa umzimba, kubalulekile ukuchitha imizuzu eli-10 ukuya kweli-15 uzifudumeza ukuze uthintele ukwenzakala. Kucetyiswa ukolula umzimba ngendlela eguquguqukayo (cinga ngokuphakamisa amadolo kunye nokukhaba esinqeni) ukuze igazi lihambe liye kwimisipha kwaye lihambise amalungu kuluhlu lwawo olupheleleyo lokuhamba.

NgoLwesithathu: Umzimba Ophezulu kunye noMongo

Nje ukuba ugqibile ukuzifudumeza, uza kusebenzisa i-biceps, i-triceps, kunye ne-pecs yakho ngeentshukumo ezintathu ezahlukeneyo:

•Ukugoba kweBiceps:Bamba i-dumbbell esandleni ngasinye (okanye i-barbell ezandleni zombini) iingqiniba zakho zisemacaleni akho kwaye iingalo zakho zolulwe zihambelana nomgangatho. Goba iingqiniba zakho, hambisa ubunzima emagxeni akho, uze ubuyele kwindawo yokuqala.
•I-Triceps Dip:Hlala esitulweni okanye ebhentshini uze ubambe umphetho kufutshane nezinqe zakho. Shelela izinqe zakho esitulweni uze wehlise umzimba wakho ukuze iingqiniba zakho zigobe nge-engile ye-45- okanye ye-90-degrees. Zibuyisele kwindawo yokuqala.
•I-Chest Press:Lala ngomqolo wakho ebhentshini iinyawo zakho zithe tyaba phantsi uze ubambe i-dumbbell esandleni ngasinye (okanye ubambe i-barbell ngezandla zombini). Iingalo zakho zithe nkqo emzimbeni wakho, iintende zijonge phambili, yolula iingqiniba zakho uze unyuse ubunzima. Yehlisa ubunzima ukuze ubuyele kwindawo yokuqala.

Yenza iseti nganye yemithambo izihlandlo ezili-10, uphumle umzuzu omnye phakathi kweseti nganye, uphumle kwiiseti ezintathu zizonke.

ULwesine: Ukuphumla Okusebenzayo Nokuchacha

Iintsuku ezintathu zoqeqesho zilandelelana ziya kukushiya uvukile ubuhlungu namhlanje, ngoko ke phumla namhlanje kwaye unike umzimba wakho ixesha lokuphola. Ngokwe-ACSM, ubuhlungu bemisipha bubangelwa kukukrazuka okuncinci kwimicu yemisipha okubangelwa kukuqeqeshwa kwamandla, kwaye nangona oku kuvakala kukhathaza, yinto elungileyo kwaye kuthetha ukuba izihlunu zakho ziya kulungiswa ngcono kunangaphambili.
"Ngaphandle [kweentsuku zokuphumla], ungonakalisa izicubu zemisipha kunye nezicubu ezinxibelelanayo ezifana nemisipha kunye nemisipha," utshilo u-Erin Mahoney, umqeqeshi womntu oqinisekisiweyo, kunye nomsunguli we-EMAC Certifications. Oku kwandisa umngcipheko wokwenzakala kwaye kuthintela imisipha yakho ukuba yakhe amandla.
Ukuba awubuhlungu kakhulu okanye awudiniwe, kuyacetyiswa ukuba wenze umthambo nokuba ziintsuku zokuphumla. Ukuhamba okanye ukolula umzimba kulungile kwaye kuya kunciphisa ukuxinana kwemisipha emva kokuzilolonga.

NgoLwesihlanu: Umzimba Osezantsi Ogxile Kwizinto Ezinomtsalane

Emva kosuku lokuphumla, lungela ukusebenza kwakhona kwezihlunu zemilenze yakho -- ngeli xesha ugxile kwi-glutes yakho (eyaziwa nangokuthi zii-hips). Ukuqala olu qeqesho, kucetyiswa ukuba ufudumale umqolo wakho ngeziqhelo ezintlanu zokuxhathisa, ezifana ne-squats, i-glute bridges, kunye ne-clamshells, imijikelo emithathu.
Wakuba umzimba wakho utshile, uza kuqala ukuzilolonga ngeentsimbi. Kucetyiswa ukuba uphindaphinde izihlandlo ezili-10 kwiiseti ezintathu zemithambo eneehinged (ezifana nee-deadlifts, ii-hip thrusts, kunye nee-single-leg hip thrusts) ezijolise kwi-glutes kunye ne-hamstrings.
Nangona ukomelela kwamandla kungenye inzuzo yoqeqesho lobunzima, kunika okungaphezulu koko.

NgoMgqibelo: Umzimba Ophezulu

Kwimithambo yakho yokugqibela yeveki, ndicebisa ukuba ugxile emqolo nasemagxeni akho. Njengosuku olungaphambili, kufuneka ufudumale izihlunu zakho ngokuzilolonga ngaphambi kokuba uqale ukuphakamisa iintsimbi.
Okulandelayo, uza kugqiba imithambo emihlanu eneesisindo eziphindwe kalishumi kunye neeseti ezintathu. Le mithambo ibandakanya:

•I-Press yeGxalaba:Hlala okanye ume ubambe i-dumbbell esandleni ngasinye xa iphezulu emagxeni, iintende zijonge ngaphandle, iingqiniba zigobile nge-engile ye-90-degree. Nyusa ubunzima phezulu ude iingalo zakho zithe tye kwaye ubunzima bufike phezulu. Yehla kancinci uye kwindawo yokuqala.
•Ukuphakamisa iLateral:Ukuma okanye ukuhlala phantsi une-dumbbell esandleni ngasinye, iingalo zisemacaleni akho, faka umbindi wakho, kwaye uphakamise ubunzima kancinci uye kwelinye icala ude iingalo zakho zilingane nomgangatho. Buyela kancinci kwindawo yokuqala.
•Impukane Ebuyela Umva:Yima ngeenyawo zakho ububanzi bamagxa akho, ugobe kancinci esinqeni, uze ubambe i-dumbbell esandleni ngasinye. Phakamisa iingalo zakho emacaleni akho, ucinezele amagxa akho kunye. buyela kwindawo yokuqala.
• Umqolo weDumbbell onengalo enye:Beka isandla esinye phantsi kwegxalaba, ingalo iqonde ngqo ebhentshini. Beka idolo elihambelanayo ebhentshini, omnye umlenze uwubeke ecaleni, unyawo lube tyaba phantsi. Bamba i-dumbbell kwelinye icala, phakamisa iingqiniba zakho emacaleni ude ulingane nomgangatho. Yehlisa uze uphinde kwelinye icala.
•Ukutsalwa kweLat:Sebenzisa i-pulley, bamba i-bar izandla zakho zijonge ngaphandle kwaye ububanzi bamagxa akho buhlukane. Qinisekisa ukuba uhleli ebhentshini okanye uguqe phantsi. Emva koko, tsala i-barbell uye esifubeni sakho uze ubuyele kancinci kwindawo yokuqala.

NgeCawa: Usuku Lokuphumla Nokuchacha

Ewe, namhlanje lusuku lokuphumla, ungenza umthambo wokuhamba okanye wokuzolula njengesiqhelo, ukuze izihlunu nomzimba wakho zikwazi ukuphola ngokupheleleyo kwaye uphumle. Ewe, ukuthatha ikhefu losuku lonke kulungile! Zombini iintsuku zokuphumla ezisebenzayo neziphumle ngokupheleleyo zibaluleke kakhulu kwisicwangciso soqeqesho lweveki, ukuba unika ingqalelo emzimbeni wakho, yonke into iya kuba ngcono nangakumbi!