Uhlelo Lokuqeqeshwa Kwamasonto Ama-4 Lwabesifazane

-Delile

• Ukuqeqeshwa Kwamasonto Ama-4 Ohlelo Lwabesifazane
• Isonto 1
• Iviki 2
• Isonto 3
• Isonto 4
• Ukuqeqeshwa Kwamandla Kwabesifazane Ukujima 1
• Ukuqeqeshwa Kwamandla Abesifazane Abasebenza 2
• Buyekeza kwe-

Ngabe uzibeka inhliziyo yakho ekufeni? Yebo, ukugijima, ukuhamba ngebhayisikili nokushaya i-elliptical ngokwenkolo kungakusiza ngokuphelele ukuthi ufinyelele izinhloso zakho, ikakhulukazi uma ufuna ukunciphisa umzimba. Kepha, ngesikhathi esithile, uzoshaya ithafa, kusho uHolly Perkins, uC.S.C.S., umsunguli we Isizwe Samandla Abesifazane kanye nombhali we Phakamisa ukuze Uncike.

Ukuze weqe, udinga ukuqeqeshwa ngamandla empilweni yakho. Kungani? Ukuphakamisa izinsimbi kusiza ukukhulisa i-metabolism yakho isikhathi eside ngemva kokuphela kwesikhathi sakho sokuzivocavoca njengoba imisipha eminingi onayo, ama-calories amaningi owashisayo lapho uzivocavoca. futhi ngenkathi uhleli kahle unganyakazi. Ingasaphathwa, ukuqeqeshwa amandla kuyindlela enhle yabesifazane (futhi, kahle, wonke umuntu) ukugwema ukulimala; lapho imisipha ezungezile futhi isekela amalunga akho inamandla, yilapho uzokwazi khona ukugcina isimo esihle futhi ugweme ingozi. Futhi-ke, ukuphakamisa izinsimbi kungakwenza - futhi kukwenze - kukwenze uqine kwi-AF (ngaphandle kokubangela ukuthi "ukhuphule phezulu"). (Kuhlobene: Izinzuzo Ezinkulu eziyi-11 Zezempilo Nokufaneleka Zokuphakamisa Izisindo)

Uma umusha ekuqeqesheni isisindo, ungakhathazeki. U-Perkins udale lokhu kuvivinya amandla kwabaqalayo bamaviki amane kwabesifazane ukuze akusize wakhe isisekelo esiqinile sokuqeqeshwa kwamandla futhi uguqule umzimba wakho uwubeke endaweni entsha ngemva kwayo yonke leyo cardio. Izindaba ezimnandi ngempela? Kufanele wenze lo mkhuba kabili ngeviki kuphela. Isonto ngalinye, ukuhamba kuzohlala kunjalo, kepha inqubo izothola ukubonga okunzima ngokushintsha okuguquguqukayo kohlelo (isb.ukuphumula, ukusetha, ukuphindaphinda, noma ukulayisha).

Beka okungenani izinsuku ezimbili zokuphumula phakathi kwezinsuku zokuqeqesha amandla, kodwa wena can yenza i-cardio ngalezo zinsuku zokuphumula (ukucaca: i-cardio ayiyimbi, akuyona nje indlela engcono kakhulu yokwehlisa isisindo sesikhathi eside noma ukugcinwa noma, ngokumane, ukuhlala uphilile).

Manje, ake sehlukanise ukujima kwejimu yamasonto onke ukuze uqale ukuphakamisa izinsimbi njengochwepheshe ngokushesha.

Ukuqeqeshwa Kwamasonto Ama-4 Ohlelo Lwabesifazane

Isonto 1

Qedela ukuzivocavoca umzimba ngamunye njengamasethi aqondile. Isibonelo, uzokwenza isethi eyodwa yemishini yokucindezela imilenze, uphumule imizuzwana engama-30, wenze isethi yesibili, uphumule, wenze isethi yesithathu. Bese, udlulela esivivinyweni esilandelayo. Uzoqedela konke ukunyakaza kokusebenza kwamandla kwabesifazane ngale ndlela.

Qedela ukuphindaphinda okungu-12 kwakho konke ukunyakaza amasethi ama-3 ngakunye, bese uphumula imizuzwana engama-30 phakathi kwesethi ngayinye. Khetha isisindo lapho ama-rep amabili okugcina esethi ngayinye enzima kakhulu, lapho ungeke ukwazi ukwenza impinda yeshumi nantathu. Ungathola ukuthi ukwandisa umthwalo wesisindo kusethi ngayinye ngenkathi ugcina ama-reps ayi-12 kuwo wonke amasethi amathathu. (Umusha ekuphakamiseni izinsimbi? Hlola lokhu kuziqeqeshela amandla kwabesifazane nakho okulungele abasaqalayo.)

Iviki 2

Kuleli sonto, uzoqhubeka nefomethi eqondile yakho kokubili ukuzilolonga kokuqina. Kodwa manje, uzoqedela ukuphindaphinda okungu-15 kwakho konke ukunyakaza kumasethi ama-3, futhi uzophumula imizuzwana eyi-15 kuphela phakathi kwesethi ngayinye. Ngakho-ke, kuleli sonto, uzoqedela umsebenzi omningi ngesikhathi esincane. Lesi isikhuthazo esihle sokuyisa ukufaneleka kwakho ezingeni elilandelayo.

Isonto 3

Isikhathi sokusihlanganisa kuleli sonto. Esikhundleni samasethi aqondile, uzoqedela ukuqeqeshwa kwakho kwamandla kwabesifazane ngesitayela sesifunda.

Kuleli sonto, uzoqedela isethi eyodwa yokuvivinya ngakunye ukuphindaphinda okungu-15, khona-ke uzoqhubekela phambili ngokunyakaza okulandelayo ngaphandle kokuphumula phakathi. Isibonelo, ngosuku lokuqala lokuzivocavoca, uzokwenza isethi yakho yokuqala yomshini wokucindezela imilenze engu-15, khona-ke uzoya ngokushesha ku-squash squat bese wenza ama-reps ayi-15 bese uqhubeka nokuzivocavoca okulandelayo ngaphandle kokuphumula phakathi ukunyakaza. Ekupheleni kwale minyakazo emine, uzophumula umzuzu owodwa, bese uqedela isifunda amahlandla amabili ngaphezulu.

Isonto 4

Kuleli sonto uzoqhubeka namasethi wesitayela sesifunda; kulokhu uzokwenza ama-reps ayi-12 kuphela wokunyakaza ngakunye, kepha kukhona izinguquko ezimbili (ezinzima!): Uzoqedela inani lamasekhethi agcwele ama-4 (lokho kungamaqoqo amane wokuvivinya ngakunye kokuzivocavoca) futhi ngeke kubekhona ukuphumula phakathi kwesifunda ngasinye. Leli sonto limayelana nokugcina uhamba. Ngemuva kokuqeda ukunyakaza kokugcina kokuzivocavoca, uzobuyela ngokushesha enhlanganweni yokuqala bese uqala isekethe entsha.

Ngiyitholile? Qhubeka nokuqeqeshwa kwamandla kwabesifazane: Ngezansi, bheka amademo ezindlela zokuzivocavoca ezine ezakha i-Workout 1, kanye nezinyathelo ezinhlanu ezakha i-Workout 2. Buka futhi ufunde, bese umaka ikhalenda lakho - emasontweni amane kusukela manje, wena ngeke ukholwe ukuthi uzozizwa unamandla kangakanani.

Ukuqeqeshwa Kwamandla Kwabesifazane Ukujima 1

Cindezela Umlenze

I-Goblet Squat

Kuhleli Ikhebula Irowu

I-Dumbbell Hammer Curl

Ukuqeqeshwa Kwamandla Abesifazane Abasebenza 2

Cindezela Umlenze

Amalebhu Okuhamba

I-Dumbbell Bent Arm Side Phakamisa

Ukuqamba amanga kwe-Dumbbell Chest Fly

Ibha Eqondile Tricep Cindezela Phansi

Buyekeza kwe-