Bella Adams
Ngokuhambisana nokudla okunengqondo, ezemidlalo ziyingxenye ebalulekile yokulahlekelwa isisindo esiphumelelayo. Umqeqeshi wokuqina uSilke Kayadelen wembula ukuthi kungani kunengqondo ukugxila ekuqeqesheni amandla.
Kwezinye izindawo, ukuqeqeshwa kokukhuthazela okuhlanzekile kulokho okubizwa ngokuthi uhla lokushiswa kwamafutha kusanconywa ekunciphiseni isisindo: Umuntu kufanele agijime, ibhayisikili, njll. okungenani imizuzu engu-20, kancane kancane ngangokunokwenzeka - ngesilinganiso sokushaya kwenhliziyo phakathi kuka-110 no-130. , ukuthi credo endala.
Namuhla, siyazi ukuthi ukushiswa kwamafutha kwenziwa kusebenze ngesikhathi semidlalo ekuqaleni kokujima hhayi ngemva kwemizuzu engu-20. Mayelana nezinga lokushaya kwenhliziyo: Amandla amaphakathi akhipha amandla engeziwe emafutheni omzimba ngokwephesenti. Iphuzu eliyinhloko liwukuthi lapho unamandla aphezulu unesamba esiphezulu sokusetshenziswa kwamandla - ngakho-ke futhi ukusetshenziswa kwamafutha aphezulu.
Ukuze ulahlekelwe isisindo ngendlela enempilo futhi ungayeki, ukwakhiwa kwemisipha kubaluleke kakhulu njengokuqeqeshwa okujwayelekile kokubekezela - kwabesifazane kanye nabesilisa.
Okubalulekile: Yenza izivivinyo eziyinkimbinkimbi ezidinga iphesenti eliphezulu lesisindo somzimba - lokhu kunikeza izikhuthazo ezinhle zokukhula, kungakhathaliseki ukuthi uziqeqesha usebenzisa indlela yakudala noma ngokwedlulele ngokumelana. Ama-Pilates, izifundo ezihlosiwe ejimini, noma izici ezincane zamandla empilweni yansuku zonke nazo zikwenza uqine.
Yingakho kufanele ugxile ekuqeqesheni amandla
Ukuqeqeshwa kwamandla kuvuselela, kunciphisa amafutha omzimba, kukhuthaza ukulahlekelwa kwamafutha, futhi kulolonge wonke ama-musculature. Kulula futhi ukwenza ekhaya noma ejimini emishinini nama-dumbbell futhi ilungele yonke iminyaka.
Ngemva nje kwezikhathi zokuqeqesha ezimbalwa, izivivinyo ziba lula kakhulu futhi uqaphela ukuthi imisipha ikhula kanjani, indlela yokuma kuthuthukisa ngayo, nokuthi isithombe sakho somzimba sishintsha kanjani.
Ngaphezu kwalokho, izicubu zithethelela kalula kancane esikalini, ngoba zinesisindo esingaphezu kwamafutha. Kodwa-ke, ikhilo ngalinye elengeziwe lesisindo somzimba lishisa ama-calories angu-100 engeziwe ngosuku - ngisho nalapho uphumule. Ngokwenza ngcono ukuxhumana kwe-inter- kanye ne-intramuscular, umzimba uyakwazi nokuhamba kahle.
Qinisekisa ukuthi unake ukuma ngesikhathi sokuqeqeshwa kwamandla
Ngesikhathi sokuzivocavoca, donsa amahlombe akho phansi, kude nezindlebe zakho. Ikhanda lihlala lingaphezulu kwe-torso ekunwetshweni komgogodla. Zama ukugcina i-pelvis yakho isendaweni engathathi hlangothi, okungukuthi ungatsheli emuva emhlane ongenalutho.
Dweba inkinobho yesisu ngaphakathi ngasemgogodleni, ugcine amadolo exege. Vula izinyawo zakho zibe ububanzi behlombe ngokuhlukana, izinzwane zibheke phambili. Cindezela izinqe ngokuqinile futhi uqiniseke ukuthi wenza umsebenzi ngamunye kancane futhi ngaphandle komfutho.
Ukunyakaza ngakunye kufanele kwenziwe ngamabomu futhi ngendlela efanele. Thatha ikhefu uma ubona ukuthi uba budlabha futhi ukuzivocavoca kuba nzima kakhulu.
Ukuqeqeshwa kwamandla: Isisindo esisindayo noma izimpinda eziningi?
Uma ungafuni ukuba namaphakheji emisipha aminyene, ziqeqeshe ngezisindo ezincane nokuphindaphinda okuningi. Abesifazane akudingeki besabe izingalo zika-Schwarzenegger noma kunjalo, ngoba imfuneko yokuzuza okukhulu kwemisipha yizinga eliphezulu le-testosterone - abesifazane abangenalo ngokuvamile - nokuqeqeshwa ngezisindo ezinzima.
Kwabaqalayo, umjikelezo owodwa ngokuzivocavoca ngakunye okuphindaphindwayo okuyishumi nambili kwanele. Qala ngokujima okubili kwemizuzu engama-20 ngeviki. Cishe ngemva kwezinyanga ezintathu, ungakwazi futhi kufanele ukhulise amandla ukuze unikeze imisipha umkhawulo omusha wokuvuselela futhi uqhubeke nokuthuthuka.
Ukwakhiwa kwemisipha: ukuqeqeshwa namathiphu
Ngokuzivocavoca umzimba, uqeqesha amandla okukhuthazela ukuze uphine umzimba, ukhuphule ukushiswa kwenhliziyo nemithambo yegazi, futhi uthuthukise ukusebenzelana phakathi kwamaqembu emisipha ahlukene. Amaphesenti okumelana nezivivinyo abhekisela kumthamo wamandla akho aphezulu (MK).
- Ukujima ngesonto: ekuqaleni 2, kamuva 3 izinsuku zokuqeqesha
- Inombolo yokuzivocavoca: 6 kuya ku-10; Izivivinyo ezi-1 kuye kwezi-2 zeqembu ngalinye lemisipha
- Ibanga lomthwalo, ukuqina, nobude besikhathi: 15 kuya ku-25 ukuphindaphinda umsebenzi ngamunye; 30 ukuze 50 amaphesenti MK. 1 kuya ku-2, kamuva 2 kuya ku-4 imijikelezo isikhathi ngasinye. Phumula imizuzwana engama-30 phakathi kokugijima nangemuva kokuzivocavoca ngakunye.
- Okuqukethwe kokujima: Ukugijima, ukuhamba ngebhayisikili, nezikhathi zokubhukuda kuhlanganiswe nokuqeqeshwa kwamandla okuqina: ukusunduza, uku-squats, ukudonsa phezulu, ama-Burpees, ukuhlukahluka kwamapulangwe, ukuvivinya umzimba kwe-plyo, namadiphu.
Ukuzivocavoca umzimba
- Abaqalayo: izikhathi ezimbili zokuqeqeshwa kokukhuthazela ngesonto (okungenani imizuzu engu-30 lilinye), ukuqeqeshwa kwesisindo somzimba ngezinye izinsuku ezimbili (imizuzu engu-20). Yenza izivivinyo ngokugcwele imizuzwana engu-20 ukuya kwangu-30, bese ume kancane isikhathi esifanayo. Amasethi amabili kuya kwamathathu ngokuzivocavoca ngakunye.
- Okuthuthukisiwe: amaseshini amabili okuqeqeshwa kokukhuthazela ngesonto (ubude: okungenani imizuzu engama-45), kwezinye izinsuku ezintathu ukuqeqeshwa kwesisindo somzimba imizuzu engama-30 kuye kwengama-45. Ngesikhathi sokuzivocavoca, uhamba ugcwele imizuzwana engu-30 ukuya kwangu-60, bese uthatha ikhefu lemizuzwana engu-30. Ukuphindaphinda okuthathu kuya kwezine ngokuzivocavoca ngakunye.
Nakhu okufanele ukubheke ekuqeqesheni amandla
- Okujwayelekile: sabalalisa ukujima kwakho izinsuku ezimbalwa, ungazami ukukwenza konke ngosuku olulodwa.
Ukwanda: Abaqalayo bathola impumelelo yokuqeqeshwa ngokushesha okukhulu. Khulisa umthwalo ekuqeqesheni ngokusebenza kwakho. - Ngemva kwamasonto ayisithupha kuya kwayisishiyagalombili, shintsha ukuqina kokuqeqeshwa usuku nosuku. Isibonelo, ungasebenzisa ukujima kwe-Tabata ngosuku olulodwa noma ezimbili zesisindo somzimba: Lapha, unikeza imizuzwana engama-20 yamandla aphelele ngokuzivocavoca ngakunye, nesikhathi sokuphumula samasekhondi ayi-10 phakathi kwezikhawu (eziyisishiyagalombili ngokuzivocavoca ngakunye). Ngakho ukuvivinya umzimba ngakunye kuthatha ingqikithi yemizuzu emine. Ngezikhathi ezithile faka amathrendi afana nokuqeqeshwa okusebenzayo noma ukuqeqeshwa kwe-sling.
- Thatha ikhefu: Ukwakhiwa kwemisipha kanye nokushiswa kwamafutha akwenzeki ngesikhathi sokuqeqeshwa, kodwa ngezigaba eziphakathi. Ngakho-ke, thatha okungenani amahora angu-24 wokuphumula eqenjini ngalinye lemisipha.
- Iyahluka: Okubaluleke kakhulu ukufeza imiphumela oyifunayo kuwukuhlukahluka ohlelweni lokuqeqeshwa. Ungashintshisani nje kuphela phakathi kokukhuthazela nokuqeqeshwa kwamandla kodwa futhi uqeqeshe iqembu lemisipha elifanayo ngemishini ehlukene.
- Ukuphindaphinda kokuqala, bese ukhuphula umfutho: Ukuze ugweme ukubulawa nokulimala okungalungile, qeqesha ngezisindo ezilula kuqala bese ukhuphula ukuqina ngokukhipha okuphephile okukhulayo.
- Amandla ngaphambi kokukhuthazela: Uma ufuna ukuqeqesha amandla nokukhuthazela ngosuku olulodwa, yenza ukuzivocavoca kwemisipha kuqala bese uqeqesha ukukhuthazela kwakho.
- Amaqembu emisipha emikhulu kuqala: Qeqesha imisipha yakho emikhulu kuqala bese kuba emincane, ngoba uma umsipha omkhulu, amandla engeziwe ashiswa.
