Bella Adams
Yomelela, womelele, kwaye unciphe ngokuzilolonga rhoqo ngaphantsi kwemizuzu engama-30: Isicwangciso sethu siyilelwe uqeqesho olulula ekhaya kwaye sikugcina umile kwaye wonwabile ngaphandle komgudu omkhulu.
Awunalo ithuba okanye umnqweno wokuya kwindawo yokuzivocavoca okanye kwi-studio ye-yoga, imozulu imbi kakhulu ukuba ubaleke kwaye ekhaya, kwiofisi yasekhaya, isilingi iyawa kancinci entloko.
Okwangoku - okanye ngokubanzi kubantu abasebenzayo, abazali, okanye abantu abaxakekileyo - ukuzilolonga okukhawulezayo ekhaya yeyona ndlela ilungileyo yokuzigcina usempilweni kwaye ukhawuleza ngaphandle komgudu omkhulu.
Eli thuba lokuzilolonga okufutshane kathathu ngeveki kufuneka ngokwenene lithathwe ngenxa yempilo yakho kunye nokusebenza. Kufanelekile ukunamathela kuyo – kwaye uya kuziva ungcono kakhulu emva kweseshini emfutshane yomthambo, ndiyathembisa!
Ukuzivocavoca kunokwenziwa lula ekhaya, phakathi kwetafile yekofu kunye nendawo yokutyela. Vula nje i-mat, fumana izixhobo ozikhethelayo ezifana nee-dumbbells okanye ii-kettlebells zilungile, kwaye uqalise.
Kungcono ukwenza umthambo omfutshane rhoqo kunexesha elide ungenzi njalo
Ukufumana isantya sentliziyo yakho rhoqo ngokuzilolonga okufutshane, okupholileyo kuya kunceda umzimba wakho kunye nempilo yakho nangaphezu kweeseshoni ezinde ezingaqhelekanga ezingaphezulu kwemizuzu engama-60.
Abantu abaninzi abalifumani ixesha kunye nenkuthazo kwaye ke isivuseleli soqeqesho esilandelayo sihlala sisilela ukwenzeka. Oko kuya kuba lusizi. Ngoko ke, kungcono ukuzilolonga kathathu okanye kane ngeveki kangangexesha elifutshane kunokuba kube kanye ixesha elide.
Isicwangciso se-HIIT se-10, 20, okanye imizuzu engama-30
Indlela efanelekileyo yoqeqesho lokuzilolonga okukhawulezayo ekhaya luqeqesho oluphezulu lwekhefu (HIIT ngokufutshane). Kolu hlobo loqeqesho lufutshane nolukhawulezayo, amaqela ahlukeneyo ezihlunu acelwa umngeni.
Phakathi kwezithuba zomthwalo, kukho ikhefu elifutshane kakhulu, elisebenza ukutshintshela kumsebenzi olandelayo, kodwa kungekhona ukubuyisela.
Ngale ndlela, izinga lentliziyo lihlala liphezulu kwaye, ngaphezu kwamandla, ukunyamezela, kunye nokulungelelaniswa kuqeqeshwa.
Ngenxa yokuba umthambo unzima kakhulu ngenxa yokunqongophala kwekhefu lokubuyisela, akuthathi ixesha elide. Kwaye akufuneki ukuba kube njalo, kuba umzimba uyaqhubeka nokutshisa iikhalori ezininzi nangeeyure emva kokuzilolonga. Igama elingundoqo yi-afterburn effect.
Imiyalelo yokuzilolonga umzimba wakho opheleleyo ekhaya
Nantsi isicwangciso sakho sokuzilolonga: Imithambo esibhozo yeengalo, amagxa, umva, isisu, imilenze, kunye neempundu - ukuzilolonga okugcweleyo okukucela umngeni ukusuka entloko ukuya ezinzwaneni.
Ixesha lokulayisha kunye nexesha lokuphumla:
- Wenza imithambo enye emva kwenye imizuzwana engama-60 kwindawo nganye (okanye imizuzwana engama-30 kwicala ngalinye). Phakathi komsebenzi ngamnye, uthatha ikhefu le-15-yesibini.
- Ngokuxhomekeke kwixesha onalo - 10, 20, okanye 30 imizuzu - ugqibezela isekethe enye, ezimbini, okanye ezintathu.
- Ukuba ufuna umceli mngeni owongezelelweyo, ungabuyisela yonke enye okanye yonke enye indawo yokuphumla ngokutsiba iijacks, umzekelo.
Uyenza njani imithambo ngokuchanekileyo
Ibhloko yokuqala igxile kwiingalo zakho, emagxeni, kunye nomqolo ongaphezulu, isahlulo sesibini emathangeni kunye ne-butt kunye nomqolo wakho ongezantsi, kwaye inxalenye yesithathu igxile kumbindi wakho, ngakumbi i-abs ethe tye kunye ne-oblique.
Ukukhupha
- Oololiwe: Latissimus, esifubeni, biceps, triceps,
isihlunu se-hood (M. trapezius), isihlunu sengalo engaphezulu sithetha (M. brachioradialis) - Ubunzima: kunzima
- Qaphela: ukubamba ngaphezulu kobubanzi bamagxa, amagxa egxalaba ezantsi kunye kunye, undoqo wexesha
amacebiso: Bamba ibha kwindawo yokubamba ebanzi: oobhontsi bakho baphantsi kwebar njengoko uyibamba ukusuka phezulu. Umgama phakathi kwezandla zakho kufuneka ube banzi kunobubanzi bamagxa.
Enye indlela kukubamba okumxinwa kwangaphantsi: Apha iintende zezandla zijonge kuwe, oobhontsi baphezu kwebar kwaye iingalo ezingaphezulu zikufuphi nomzimba. Apha, nangona kunjalo, iicramps ezininzi entanyeni, ngoko ke emfpehlen ukubamba okuphezulu.
Ukuba awunayo ibar yokutsalela phezulu okanye ungumqali, unokwenza umthambo etafileni okanye enye inkxaso ezinzileyo. Gcina imilenze yakho phezulu kwaye uzitsalele phezulu ekupheleni kwetafile. Ukuba ufuna ukufumana ezinye, jonga uvavanyo lwethu lwebha yokutsala kuqala.
Ukuphusha usenyuka
- Oololiwe: isihlunu esikhulu se-pectoralis (M. pectoralis enkulu)
igxalaba langaphambili (M. deltoideus ngaphambili)
i-triceps (izandla eziqinileyo, ngakumbi). Ukuzinzisa: i-latissimus, ingundoqo, i-trapezius - Ubunzima: phakathi
- Qaphela: ukubamba okubanzi, iingqiniba zijonge ngaphandle, qinisa undoqo.
amacebiso: Ukuba awukwazi ukwenza i-push-ups ecocekileyo okanye awukwazi ukuhlala imizuzwana engama-60, zama ukungaphumli amadolo akho phantsi, kodwa fumana ukuphakama, njengebhedi, inyathelo, okanye itafile, kwaye uphumle izandla zakho apho. Oku kuya kusebenza ngcono izihlunu ekujoliswe kuzo kunokuxhasa ubunzima bakho ngamadolo.
Imiphunga ngokujikeleza - ngokuzikhethela kunye nobunzima ezandleni
- Oololiwe: I-Gluteus maximus, i-leg extensors (M. quadriceps femoris), i-leg flexors (M. biceps femoris), i-torso, kunye nokulungelelanisa
- Ubunzima: phakathi
- Qaphela: amadolo kwi-angle ye-90-degree, idolo langaphambili lingaphezulu kwe-ankle, idolo elingasemva lihamba ngaphezu komgangatho.
Ibhulorho yamagxa - mhlawumbi ngokunyusa umlenze
- Oololiwe: ngasemva kwamathanga (umlenze we-flexible), iimpundu, i-extensors yangasemva
- Ubunzima: phakathi
- Qaphela: Amathanga kunye nomzimba ongasentla benza umgca, musa ukuthoba iimpundu: ziqinise
Icebiso: Unokubeka iinyawo zombini phantsi okanye uphakamise umlenze omnye ngexesha lokuzilolonga kwaye wolule unyawo ukuya kwisilingi. Kule meko, kufuneka utshintshe amacala emva kwemizuzwana engama-30.
Hlala udonga
- Oololiwe: i-quadriceps, i-gluteus maximus, i-trunk
- Ubunzima: phakathi
- Qaphela: Imilenze igobe kwii-90 degrees, i-back back icinezelwe eludongeni, izibilini ziqinile.
Icebiso: Ngokuzithandela, esinye isithende siphakamisa ukuze usebenze amathole akho.
Inkxaso yecala, ukuba kuyimfuneko ngokuphakamisa i-hip
- Oololiwe: izihlunu zesisu ezisecaleni
- Ubunzima: kulula
- Qaphela isandla phantsi kwegxalaba, iinyawo phezu komnye nomnye, umzimba uthe tye njengomgca - ukuxinezeleka komzimba!
Ingalo kunye nomlenze welula kwindawo ene-quadruped
- Oololiwe: izihlunu zesisu ezithe ngqo, i-extensors yangasemva
- Ubunzima: kulula
- Qaphela: Idolo ngaphantsi kwenyonga, isandla phantsi kwegxalaba, ingalo kunye nomlenze ochaseneyo ubude, intloko ithe ngqo.
Icebiso: Tshintsha amacala emva kwemizuzwana engama-30.
Iplanga - mhlawumbi ngokuphakamisa umlenze
- Uqeqeshwe: I-Trapezius, i-deltoid, i-pectoralis enkulu (isifuba), i-gluteus maximus, i-quadriceps, i-biceps femoris.
- Ubunzima: kulula
- Qaphela: Iinyawo kwii-tiptoes, izandla ngaphantsi kwamagxa, intloko ingathathi hlangothi, umzimba njengomgca oqinileyo.
Icebiso: Ngokuzithandela, ungaya kwii-forearms. Qinisekisa ukuba iimpundu azitshoni kude kakhulu okanye zolulele ngasesilingini.
Imizuzu nje embalwa yokuzilolonga ngosuku yanele
Ngokwezifundo, imizuzu elishumi nje yokuzivocavoca umzimba ngosuku ineenzuzo zempilo, ezinjengokukhulisa inkumbulo, kodwa kunye nomoya. Ngaphezu koko, umthambo unokukunceda uthintele isifo seswekile, uqinise inkqubo yakho yentliziyo, kwaye ude uhlale usemncinci.
Uphononongo lwexesha elide olwenziwa yiKarlsruhe Institute for Sports and Sports Science lubonisa ukuba, ngokubhekiselele kwizakhono zemoto, abantu abadlala iimbaleki bancinane ngeminyaka elishumi kunabo bangasebenziyo kangako.
Ngendlela, uqeqesho olunzulu kakhulu lunokuba nefuthe elibi kwibhalansi yehomoni yakho, njengoko umqeqeshi we-hormone balance Laura van de Vorst wasixelela kudliwano-ndlebe.
Qinisekisa ukuba unika umzimba wakho ixesha elaneleyo lokubuyisela emva kweeseshoni zoqeqesho ezinde okanye eziqatha. Unokwenza oku ngenkuthalo: ngokuzilolonga ngokukhululekileyo, ukubaleka kancinci okanye iiseshini zokuhamba, okanye uqeqesho lweyoga okanye ifascia.
