Izizathu Ezi-10 Ukusebenza Kwakho Akusebenzi

-Delile

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Isikhathi sakho sibalulekile, futhi umzuzu ngamunye oyigugu owufaka ekusebenzeni kwakho, ufuna ukuqinisekisa ukuthi uthola imbuyiselo engcono kakhulu ongayitshala ekutshaleni kwakho. Ngakho-ke, ingabe uthola imiphumela oyifunayo? Uma umzimba wakho ungancikile noma ungathoni ngendlela ongathanda ngayo, kungenzeka ukuthi wenza amaphutha wokuqeqesha abalulekile, angalimaza imizamo yabozivocavoca omakadebona.

Yiqiniso, cishe uyazi amaphutha asobala kakhulu okufanele uwagweme. Isibonelo, ukweqa ukufudumeza kwakho kungakudinisa kusenesikhathi, kukuvimbele ekuqapheliseni amandla akho. Ngaphezu kwalokho, ukuncika kumqwali wezitebhisi noma umqeqeshi oyi-elliptical kungakuvumela ukuthi uhlale isikhathi eside, kodwa kunciphisa kakhulu inselelo emzimbeni wakho ophansi kanye nenani lamakholori owashisayo. Kepha kuthiwani ngamaphutha angabonakali kakhulu okungenzeka uyawenza? Lapha, sizoxoxa ngezinye zezinto ezicashile kakhulu -- nokho ezingabalulekile kangako -- ama-faux pas of fitness kanye nezivivinyo zokuqeqesha amandla ezivame ukushintshwa, futhi sikubonise ukuthi zingalungiswa kanjani ngokulungisa okungenamsebenzi.

I-FAUX PAS YOKUQINA

Abantu benza amaphutha amancane kodwa abizayo uma bezivocavoca nsuku zonke, futhi ushintsho olulodwa oluncane lungaba nomthelela omkhulu emiphumeleni yabo, kusho umqeqeshi waseLos Angeles uKen Alan, okhulumela i-American Council on Exercise. Ngenxa ka-Alan nephaneli lochwepheshe bezokuqeqesha abalinganise lezi zinguquko nezilungiso ezingekho emthethweni, uzoba nephutha ekuqinisekiseni ukuzivocavoca umzimba kwakho bese ubona izinzuzo ezinkulu, nesikhathi ozotshala ngaso ekusebenzeni kwakho siyobe sihlakaniphile futhi sisetshenziswe kahle. Siqala ngamaphutha amahlanu avame ukwenziwa endleleni yakho yokuzivocavoca, khona-ke sizobheka izinyathelo ezinhlanu ezivame ukukhishwa.

INDLELA

1. I-faux pas Ukushada nenkambiso yakho yamandla

Amaqiniso Uma wenza inqubo efanayo kaninginingi, imisipha yakho izomane ivumelane; kungenzeka ushaye ithafa ngoba ukuvivinya umzimba ngakunye kuvuselela inani elilinganiselwe lemicu yemisipha. Kodwa-ke, uma ubekela inselele imisipha yakho kusuka kuma-engeli ahlukahlukene ngokungeza noma ukushintshanisa ukunyakaza ngezikhathi ezithile, uzothola imicu eyengeziwe esenzweni futhi uthuthukise ithoni namandla engeziwe.

Ukulungiswa Eqenjini lemisipha ngalinye, funda ukuzivocavoca oku-2 noma oku-3 okwengeziwe, uzama ama-engeli amasha kanye nemishini. (Uma ungakwazi ukuthola iziyalezo kumqeqeshi, kunenqwaba yezincwadi namavidiyo ahlelwa ngokwesimiso esithweni ngasinye somzimba.) Ngokwesibonelo, uma uvamise ukwenza i-dumbbell chest press ebhentshini eliyisicaba, kuzame endaweni ezungezile. Uma ngokuvamile usebenzisa umshini wokucindezela isifuba, zama i-dumbbell chest press noma ibhentshi press nge-barbell. Nweba i-repertoire yakho ngokwanele ukuze ukwazi ukushintsha yonke inqubo yakho njalo emavikini angu-6-8.

2. Ifeksi pas Ukwenza izimpendulo zakho ngokushesha okukhulu

Amaqiniso Uma usondeza ngokuphindaphinda kwakho lapho uqeqeshwa amandla, uzobe usebenzisa umfutho esikhundleni samandla emisipha. Ngeke uthole umfutho ofanayo wokwakhiwa kwemisipha, futhi ngeke ushise amakhalori amaningi.Uzothinteka kakhulu ekulimaleni kokuqeqeshwa okufana nemisipha edabukile noma izicubu ezixhuma.

Ukulungiswa Thatha imizuzwana engu-6 ukwenza ukuphindaphinda ngakunye: imizuzwana emi-2 ukuphakamisa isisindo nemizuzwana engu-4 ukuyithoba. (Njengoba unamandla adonsela phansi ukuze akusize wehlise isisindo, udinga ukwehlisa ijubane nakakhulu kulesi sigaba ukuze unikeze imisipha yakho inselele eyanele.) Ochwepheshe bethu bayavuma ukuthi ukwehlisa ijubane kuwushintsho olulodwa olubaluleke kakhulu ongalwenza ukuze uluthole. imiphumela engcono evela ekuqeqesheni amandla.

3. Ifeksi pas Ukuzivocavoca kanzima kakhulu, kaningi kakhulu

Amaqiniso Uma ungaphumuli ngokwanele phakathi kokusebenza kanzima kwe-cardio noma amandla, uzoyeka ukwenza inqubekela phambili futhi ungalahlekelwa nawukuqina okuthole. Kungenzeka futhi ukuthi uphelelwe amandla ngokuzivocavoca umzimba.

Ukulungiswa Ukuze ugcine imisipha yakho iyintsha kanye nogqozi lwakho luphakeme, okunye ukujima okufushane, okuqinile kwe-cardio (ngokwesibonelo, imizuzu engama-20) ngezinsuku ezinde, ezilula (imizuzu engama-40-60). Ungaphumi uphume kabili ngesonto. Khumbula ukuthi lapho uziqeqesha kakhulu, umzimba wakho udinga isikhathi esiningi ukuze ululame. Kungumqondo omuhle ukwenza ukusebenzisa kanzima okumbalwa futhi uthathe usuku olungu-1 ngokuphelele isonto ngalinye. Ngaphambili ekuqeqesheni amandla, thatha okungenani usuku olungu-1 phakathi kwezikhathi ezisebenza iqembu elifanayo lemisipha.

4. Ifeksi pas Ukuziqhenya ku-cardio yakho

Amaqiniso Ukunamathela ngokujima okufanayo kwe-aerobic kungacekela phansi imiphumela yakho njengokuphusha kanzima kakhulu. Ukuze ukhulise ukuqina komzimba wakho (okwenza ukwazi ukushisa amakhalori amaningi ngomzamo omncane), udinga ukuphuma ngaphandle kwendawo yakho yokunethezeka amahlandla ambalwa ngeviki, kuze kube seqophelweni lapho ushaywa ngumoya futhi uzwe inhliziyo yakho ishaya ngamandla.

Ukulungiswa Esikhundleni sokuhlukanisa noma ukwenza i-cardio-intensity-intensity ngaso sonke isikhathi, hlanganisa ngezikhathi ezithile zokuqina okukhulu kabili ngesonto. Isibonelo, ngemva kokufudumala imizuzu engu-10 kumshini wokunyathelisa, khulisa isivinini noma hlehla imizuzwana engu-30 ukuya kumzuzu owodwa, bese ululama ngemizuzu engu-1–3 yokuzivocavoca okulula ukukulinganisela. Qhubeka ushintshane imizuzu engu-10-20, bese wehlisa umoya. Ungase futhi ufune ukwenza izikhawu ezinde zokuqina - yithi, imizuzu emi-5 - lapho ungaphoqi khona kanzima njengoba wenza kokufishane.

5. I-faux pas Ukuphakamisa isisindo esingalungile

Amaqiniso Uma uphakamisa izinsimbi ezilula kakhulu, ngeke ubone ukuthuthuka ngamandla, ithoni noma ukuminyana kwethambo. Uma uphakamisa izinsimbi ezisindayo kakhulu, uzonciphisa ifomu elifanele, ukhuphule ingozi yakho yokulimala. Uzophoqeleka futhi ukuthola imisipha eyengeziwe, ngokwesibonelo, usebenzisa umzimba wakho wonke ukuqedela i-biceps curl, ngaleyo ndlela ukhohlise imisipha ebhekiswe kuyo yokuzivocavoca okuhle.

Ukulungiswa Ekwakheni amandla okubaluleke kakhulu, yenza ukuphindaphinda okungu-4-6 kusethi ngayinye; ukuze wakhe amandla amaphakathi, yenza izimpinda ezi-8–12 ngesethi ngayinye, ukhethe izisindo ezisindayo ngokwanele ukuthi uzabalaze ngokuphindaphinda kwakho okumbalwa kokugcina, kodwa hhayi esindayo kangangokuthi ifomu lakho liyahlukana. Uma ufika empendulweni yakho yokugcina futhi uzizwa ukuthi ungenza enye, nyusa isisindo ngamaphesenti ayisi-5-10. Ungathola ukuthi uma usukhulise kakhulu inani lesisindo osisebenzisayo, uzokwehla uye kuma-reps ambalwa, okulungile, inqobo nje uma imisipha yakho ekhonjiwe ikhathala yi-rep yokugcina. Ungakhathazeki: Ukuphakamisa ukukhathala ngeke kukushiye unemisipha emikhulu.

IZIVIVINYO

6. Isikwele

Ifeksi pas Ukuvumela amadolo akho adubule ngaphambi kwezinzwani zakho, uphakamise izithende zakho, ubeke amadolo akho ngaphakathi Amaqiniso Lawa maphutha abeka ingcindezi eyeqile kuzintambo nemisipha yamadolo.

Ukulungiswa Ubambe i-dumbbell esandleni ngasinye, yima izinyawo zakho zihlukene ngobubanzi be-hip, imilenze iqondile kodwa ingakhiyiwe, isifuba siphakanyisiwe, i-abs contracted. Gcina isisindo somzimba sibheke ezithendeni futhi ugobe amadolo ukuze uhlale emuva naphansi, wehlise amathanga ukuze abe endaweni ehambisanayo yokuya phansi ngangokunokwenzeka, umzimba umile futhi amadolo aqondaniswe namaqakala (okubonisiwe). Qondanisa imilenze ukuze ume ubheke phezulu. Iqinisa izinqe, ama-quadriceps nama-hamstrings

7. Ulayini ogobe ngaphezulu

Ifeksi pas Ukuzungeza umgogodla wakho futhi ungaguquki ezinqulwini zakho, ukudonsa izinsimbi kude kakhulu ngemuva kwakho Amaqiniso Lawa maphutha abeka ukucindezeleka emgogodleni wakho futhi anciphise isidingo emisipha yakho yangemuva, okwenza umnyakazo ungasebenzi kahle.

Ukulungiswa Yima ngezinyawo ububanzi be-hip-wide bese ubamba i-dumbbell esandleni ngasinye, izingalo ngezinhlangothi. Goba amadolo bese ugoba uye phambili kusukela ezinqulwini cishe ngamadigri angu-90. Vumela izingalo zilenga emgqeni namahlombe, izintende zibheke phakathi. Inkontileka ye-abs ezosekela emuva. Dweba amahlombe phansi futhi uhlangane; ukugcina ukuma komzimba, ukugoba izindololwane phezulu nasesinqeni kuze kube yilapho izingalo ezingaphezulu zihambisana nomfutho nezingalo ziqondana nomhlabathi, amaqupha akhombe phansi (akhonjisiwe). Qondanisa kancane izingalo endaweni yokuqala ngaphandle kokushintsha isikhundla somzimba. Iqinisa iqolo eliphakathi, amahlombe angemuva nama-biceps

8. I-Triceps i-kickback

Ifeksi pas Shwiba ingalo yakho ephezulu, wehlise ihlombe elihlukile, uzama ukuphakamisa ingalo yakho nesisindo esiphakeme kakhulu ngemuva kwakho Amaqiniso Uma wenza noma yiliphi lala maphutha, ama-triceps akho awaphonselwa inselelo ngokwanele, futhi nawe ungabeka ingcindezi ehlombe lakho futhi amalunga endololwane.

Ukulungiswa Bamba i-dumbbell esandleni sakho sokudla bese ume kwesokudla sohlangothi olude lwebhentshi, izinyawo zibe ububanzi be-hip-width ngokuhlukana noma ume ngendlela enyakazayo. (Ungaguqa futhi ebhentshini ngedolo lakho lesokunxele.) Jikela phambili ezinqulwini cishe ngama-degree angama-90, bese ubeka isandla sobunxele ebhentshini ukuze uthole ukwesekwa. Ukugcina umzimba womzimba umile, gobisa indololwane yesokudla ukuze ingalo engenhla ihambisane nomhlabathi futhi ingalo ibheke phansi, intende ibheke phakathi. Misa indololwane eduze nokhalo kanye ne-abs evumelanayo. Ukugcina ingalo ephezulu inganyakazi, sebenzisa ama-triceps ukulungisa ingalo ngemuva kwakho kuze kube sekupheleni kwamaphoyinti we-dumbbell phansi (akhonjisiwe). Gobisa indololwane kancane ukuze ubuyele endaweni eyindilinga. Kuqinisa ama-triceps

9. Ukuwa

Ifeksi pas Ukujikijela intamo yakho, hhayi ukuphakamisa amahlombe, ukwehluleka ukubandakanya amaqiniso Lawa maphutha azoholela entanyeni ebuhlungu, futhi i-abs yakho ngeke ithole ukuqina.

Ukulungiswa Lala ngomhlane uguqe ngamadolo izinyawo ziyisicaba kumata, ububanzi be-hip bubanzi. Beka izandla ngemuva kwekhanda, izithupha ngemuva kwezindlebe, iminwe ingavulwanga. Bamba izindololwane uzibeke emaceleni. I-abs edonsayo, dweba ama-hips nezimbambo ezingezansi ndawonye, ​​​​ugcina izinqe zikhululekile. Ngaphandle kokudonsa intamo noma ukudweba izindololwane ngaphakathi, ugoqe uphinde uye phambili, ugcine ikhanda nentamo kukhululekile njengoba izindwani zamahlombe ziphakamisa uhlaka (olukhonjisiwe). Bamba, bese wehlisela emuva kancane kancane. Kuqinisa isisu

10. Dumbbell ebhentshini fly

Ifeksi pas Ukwehlisela izingalo zakho kude kakhulu Amaqiniso Leli phutha libeka ingcindezi enkulu emahlombe akho nasekhethini le-rotator, imisipha ebucayi ehlala ngaphansi kwamahlombe. Futhi, kuba nzima ukucindezela izingalo uphinde usebenzise imisipha yesifuba ngempumelelo.

Ukulungiswa Lala ubheke phezulu ebhentshini, amadolo agobile nezinyawo emaphethelweni. Bamba i-dumbbell esandleni ngasinye, izingalo ezinwetshiwe ngaphezu kwe-midchest, ku-arc encane, izintende phakathi. Inkontileka ye-abs futhi ugcine isilevu silingana. Ukugcina i-elbow arc, izindololwane eziphansi phansi nangaphandle kohlangothi zize zibe nokulingana noma ngaphansi kwamahlombe (okukhonjisiwe). Cindezela ama-dumbbells phezulu bese uqala isikhundla, ngaphandle kokuvumela ama-dumbbells ukuthi athinte noma avumele amahlombe ukuba anyuke ebhentshini. Iqinisa isifuba namahlombe angaphambili

Ukufaka amaphutha ingqondo yakho

Isimo sakho sengqondo kungenzeka kube ukulungiswa kokugcina okudingayo ukukhulisa imiphumela yakho. Gwema lezi zinyathelo ezintathu ezingokwengqondo:

Ukugxila ezinombolweni

Esikhundleni sokukhathazeka ngokuthi mangaki amakhalori owashisayo noma izinyathelo ozikhuphukayo, gxila emandleni nasemandleni owazwayo nokuthi uwuphatha kahle kanjani umzimba wakho. Nakuba ukuqapha ukuqina kwakho nokusebenzisa izinombolo ukuze uqinisekise ukuthi uhlanganisa izinto ngokwanele kubalulekile ukuze kuqhubekele phambili, kufanele wazi nje, hhayi ukulungisa.

Ukuqaphela ngaphezulu komzimba owodwa

Ukugxila kakhulu "endaweni enenkinga" yakho kungakubuyisela emuva, kukwenze unganaki amanye amaqembu emisipha abaluleke kakhulu ekubukekeni kwakho njengoba kunjalo ngokuqina kwakho. Isibonelo, uma i-midsection yakho iyindaba yakho enkulu, ukwenza amakhulukhulu ama-crunches akuyona impendulo; ngokuqinisekile, yenza izivivinyo ze-ab ukuze uthole ithoni, kodwa ungakhohlwa ukuthi ukuthuthukisa isifuba sakho, umhlane namahlombe kungathatha ukugxila phakathi kwakho. Hlala njalo ulwela ukujima okulinganiselayo.

Ukuqhela kokungajwayelekile

Kungokwemvelo ukwesatshiswa yimishini ongakaze uyisebenzise noma amakilasi ongakaze uwathathe. Kepha ukungena endaweni entsha kungaba yithikithi nje lokuthola imiphumela engcono. Uma ubugwema izisindo zamahhala, cela umqeqeshi ukuthi akufundise izivivinyo ezimbalwa ze-dumbbell; uma ubalekele ukuphotha, gibela ibhayisikili. Ukweqa ukwesaba kwakho nakho kuzokunika umuzwa wokufeza okuthile nokuzethemba - futhi yini engazizwa ingcono kunokunqoba okungaziwa?

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