Uhlelo Lokuqeqesha Ukuqina Kwamasonto Onke

Leli thebula lokuzivocavoca lomjikelezo wezinsuku eziyi-7 lingakusiza ukuthi uthuthukise imikhuba yokuzivocavoca evamile futhi uhlele ukuqeqeshwa nokuphumula nsuku zonke. Nakhu okuhlelelwe usuku ngalunye ohlelweni:

UMsombuluko: I-Cardio

Iyiphi indlela engcono yokuqala isonto kunokusebenzisa iseshini ye-cardio evuselelayo? Zibekele imizuzu engu-45 yomsebenzi we-aerobic, njengokugijima, ukugibela ibhayisikili, noma ukuhamba ngezinyawo. Lokhu kufanele kwenziwe ngesivinini esikhululekile, okusho ukuthi ungakhuluma ngesikhathi sokuzivocavoca kwakho kodwa uphuze amanzi abandayo.
Ngokuqondile, izinga lokushaya kwenhliziyo yakho kufanele libe phakathi kuka-64% no-76% wezinga lokushaya kwenhliziyo lakho eliphezulu, ngokusho kwe-Centers for Disease Control and Prevention (CDC). Umthetho omuhle wokuthola izinga lokushaya kwenhliziyo lakho eliphezulu ukususa iminyaka yakho ku-220. Isibonelo, uma uneminyaka engu-30 ubudala, izinga lokushaya kwenhliziyo lakho eliphezulu lizoba yi-185 beats ngomzuzu (bpm). Ngakho-ke, izinga lokushaya kwenhliziyo yakho okuqondiwe kufanele libe phakathi kuka-122 bpm no-143 bpm phakathi nalokhu kuzivocavoca.
--Ezinye izinzuzo zokuqeqeshwa kwe-Cardio?

ULwesibili: Umzimba Ophansi

Kunconywa amasethi amathathu okuphindaphinda okungu-10 kwezivivinyo ezilandelayo (thatha umzuzu owodwa wokuphumula phakathi kwesethi ngayinye bese ugxila ekugcineni ukuphefumula kwakho kuzinzile, ukuphefumula okujulile kungathulisa kangcono ukushaya kwenhliziyo yakho)
Kwabaqalayo, ukwengeza isisindo akufanele kube ukukhetha kokuqala. Ngaphambi kwalokho, badinga ukuphelelisa ukunyakaza kwabo kokuqeqesha baze babe nekhono ekunyakazeni kokuqeqesha futhi bakwazi ukuqeda ukuqeqeshwa ngokunethezeka. Lokhu kubaluleke kakhulu, ngoba kungagwema ukulimala ngempumelelo. Ngemuva kwalokho, sekuyisikhathi sokwengeza isisindo esanele ukuze ama-reps akho okugcina ambalwa ashise imisipha yakho futhi ashaye inhliziyo yakho.

• Ama-squats:Yehlisa sengathi uhleli esihlalweni. Yima izinyawo zakho ziqhelelene ngamahlombe, izinyawo ziqonde phansi. Phusha emuva ukuze ume.
--Yimuphi u-Squat "oyiNkosi yamandla"?

• Ama-Deadlift: Uma izinyawo ziqhelelene ngamahlombe, cindezela izinqe emuva, goba amadolo kancane, bese ugoba phambili. (Gcina umhlane wakho uqondile) Bamba i-barbell noma ama-dumbbell ezandleni zakho. Phakamisa izinsimbi ezisindayo ngokusunduza izinqe zakho phambili ngenkathi ugcina umhlane wakho uphansi. Yehlisa kancane isisindo phansi.
•Ukunyakaza Kwesinqe: Hlala phansi, amahlombe akho abe ngemuva kwakho ebhentshini noma esihlalweni esiqinile. Izinyawo zakho ziphansi, phakamisa izinqe zakho bese ucindezela imisipha yakho yamadolo kuze kube yilapho amadolo akho e-engeli engama-degree angu-90. Yehlisa izinqe zakho phansi.
• Ukulenga: Yima ngendlela ehlukene ukuze unyawo olulodwa lube ngamafidi ambalwa phambi kolunye. Gcina umzimba wakho uqondile, goba amadolo akho kuze kube yilapho idolo lakho langemuva lingamasentimitha ambalwa ukusuka phansi futhi ithanga lakho langaphambili lihambisana nephansi. Buyela esimweni sokuqala ngezithende zakho. Yenza lokhu nhlangothi zombili.

Inothi elifushane: Ngaphambi kokuqala noma yisiphi iseshini yokuqeqesha amandla, kubalulekile ukuchitha imizuzu eyi-10 kuya kweyi-15 uzifudumeza ukuze uvimbele ukulimala. Kunconywa ukwelula okunamandla (cabanga ngokuphakamisa amadolo kanye nokukhahlela izinqe) ukuze igazi ligeleze emisipheni futhi lihambise amalunga ngokusebenzisa uhla lwawo oluphelele lokunyakaza.

ULwesithathu: Umzimba Ongaphezulu Nomgogodla

Uma usuqedile ukuzifudumeza, uzosebenza ama-biceps akho, ama-triceps, nama-pecs ngezinyathelo ezintathu ezahlukene:

•Ukugoba kweBiceps:Bamba i-dumbbell esandleni ngasinye (noma i-barbell ezandleni zombili) izindololwane zakho zisezinhlangothini zakho kanye nezingalo zakho zeluliwe zihambisana phansi. Goba izindololwane zakho, susa isisindo emahlombe akho, bese ubuyela esimweni sokuqala.
•Ukucwilisa nge-Triceps:Hlala esihlalweni noma ebhentshini bese ubamba unqenqema eduze kwezinqe zakho. Shelela izinqe zakho esihlalweni bese wehlisa umzimba wakho ukuze izindololwane zakho zigobe nge-engeli engama-degree angu-45 noma angu-90. Zisunduzele emuva endaweni yokuqala.
•Ukucindezela Kwesifuba:Lala ngomhlane ebhentshini izinyawo zakho ziphansi bese ubamba i-dumbbell esandleni ngasinye (noma ubambe i-barbell ngezandla zombili). Izingalo zakho ziqonde ngqo emzimbeni wakho, izintende zezandla zibheke phambili, welula izindololwane zakho bese usunduza isisindo phezulu. Yehlisa isisindo ukuze ubuyele esimweni sokuqala.

Yenza isethi ngayinye yezivivinyo izikhathi eziyi-10, uphumule umzuzu owodwa phakathi kwesethi ngayinye, kube amasethi amathathu esewonke.

ULwesine: Ukuphumula Okusebenzayo Nokululama

Izinsuku ezintathu zokuqeqeshwa zilandelana zizokushiya uvuka ubuhlungu namuhla, ngakho-ke phumula namuhla futhi unike umzimba wakho isikhathi sokululama. Ngokusho kwe-ACSM, ubuhlungu bemisipha bubangelwa ukudabuka okuncane kakhulu emicu yemisipha okubangelwa ukuqeqeshwa kwamandla, futhi nakuba lokhu kuzwakala kukhathaza, kuyinto enhle futhi kusho ukuthi imisipha yakho izolulama kangcono kunangaphambili.
"Ngaphandle [kwezinsuku zokuphumula], ungalimaza izicubu zemisipha kanye nezicubu ezixhumeneyo njengemisipha nemisipha," kusho u-Erin Mahoney, umqeqeshi womuntu siqu oqinisekisiwe, kanye nomsunguli we-EMAC Certifications. Lokhu kwandisa ingozi yakho yokulimala futhi kuvimbela imisipha yakho ekwakheni amandla.
Uma ungazizwa ubuhlungu kakhulu noma ukhathele, kunconywa ukuthi uvivinye umzimba ngisho nangezinsuku zokuphumula. Ukuhamba noma ukwelula umzimba kulungile futhi kuzonciphisa ukuqina kwemisipha ngemva kokuzivocavoca.

ULwesihlanu: Umzimba Ophansi Ogxile Ku-Glutes

Ngemva kosuku lokuphumula, lungela ukusebenza imisipha yemilenze yakho futhi -- kulokhu ugxile emalungeni akho (okwaziwa nangokuthi ama-hips). Ukuze uqale lokhu kuvivinya umzimba, kunconywa ukuthi ufudumale umhlane wakho ngezivivinyo ezinhlanu zokumelana, njenge-squats, i-glute bridges, kanye ne-clamshells, imijikelezo emithathu.
Uma umzimba wakho usushisa, uzoqala ukuzivocavoca ngezisindo. Kunconywa ukuphindaphinda okungu-10 kumasethi amathathu okuzivocavoca okunama-hinged (njengokukhuphula umzimba, ukusunduza izinqe, kanye nokusunduza izinqe ngomlenze owodwa) okuqondiswe ezinqeni zakho kanye nasezinqeni zemisipha.
Nakuba amandla akhuphukile kungenye yenzuzo yokuqeqeshwa kwesisindo, inikeza okungaphezu kwalokho.

UMgqibelo: Umzimba Ongaphezulu

Ekujimeni kwakho kokugcina kwesonto, ngincoma ukuthi ugxile emhlane nasemahlombe akho. Njengosuku olwandulelayo, udinga ukufudumala imisipha yakho ngokuyivivinya ngaphambi kokuba uqale ukuphakamisa izinsimbi.
Okulandelayo, uzoqedela izivivinyo ezinhlanu ezinesisindo sama-reps ayi-10 namasethi amathathu. Lezi zivivinyo zifaka:

•Ukucindezela Kwamahlombe:Hlala noma ume ubambe i-dumbbell esandleni ngasinye ukuphakama kwamahlombe, izintende zezandla zibheke ngaphandle, izindololwane zigobile nge-engeli engama-degree angu-90. Cindezela isisindo phezulu kuze kube yilapho izingalo zakho ziqondile futhi isisindo sithinta phezulu. Yehlisa kancane kancane uye endaweni yokuqala.
•Ukuphakanyiswa Kwecala:Ukuma noma ukuhlala phansi une-dumbbell esandleni ngasinye, izingalo zisezinhlangothini zakho, cindezela ingaphakathi lakho, bese uphakamisa isisindo kancane kancane ohlangothini olulodwa kuze kube yilapho izingalo zakho zihambisana phansi. Buyela kancane kancane esimweni sokuqala.
•Impukane Ebuyela Emuva:Yima izinyawo zakho ziqhelelene ngamahlombe, ugobe kancane okhalweni, bese ubamba i-dumbbell esandleni ngasinye. Phakamisa izingalo zakho zibheke ezinhlangothini zakho, ucindezele amahlombe akho ndawonye. buyela esimweni sokuqala.
• Umugqa Wengalo Eyodwa We-Dumbbell:Beka isandla esisodwa ngaphansi kwehlombe, ingalo iqonde ebhentshini. Beka idolo elihambisanayo ebhentshini kanye nomunye umlenze eceleni, unyawo lube phansi. Ubambe i-dumbbell ngesinye isandla, phakamisa izindololwane zakho ziye emaceleni akho kuze kube yilapho zihambisana nephansi. Yehlisa bese uphinda ngakolunye uhlangothi.
•Ukudonsela phansi kwe-Lat:Usebenzisa i-pulley, bamba i-bar ngezandla zakho zibheke ngaphandle futhi ububanzi bamahlombe buhlukane. Qiniseka ukuthi uhleli ebhentshini noma uguqe phansi. Bese udonsa i-barbell phansi uye esifubeni sakho bese ubuyela kancane kancane endaweni yokuqala.

ISonto: Usuku Lokuphumula Nokululama

Yebo, namuhla futhi usuku lokuphumula, ungenza ezinye izivivinyo zokuhamba kalula noma zokwelula njengenjwayelo, ukuze imisipha nomzimba wakho kukwazi ukululama ngokugcwele futhi kuphumule. Yiqiniso, ukuthatha ikhefu losuku lonke kulungile futhi! Zombili izinsuku zokuphumula ezisebenzayo neziphumule ngokuphelele zibaluleke kakhulu ohlelweni lokuqeqeshwa kwamasonto onke, uma unaka umzimba wakho, konke kuzoba ngcono kakhulu!