5 Imishwana Yokuzikhipha Emthwalweni Yezinhlelo Zokufaneleka Ezidumile

-Delile

• Ukuzivocavoca kobuhlanya
• Isigaba Sokuphotha se-Hybrid
• P90X
• I-CrossFit
• Indlela yeTracy Anderson
• Buyekeza kwe-

Ama-infomercials enza lonke uhlelo lokuzivocavoca lubukeke lumangalisa, futhi akungabazeki ukuthi bangasebenzela abantu abalulungelayo-uma uluthanda uhlelo ngokwanele, uzolunamathela, uthole imiphumela, futhi mhlawumbe ubone nomugqa wakho wangaphambi nangemva komug wakho izikrini zasebusuku kakhulu.

Kodwa lezo zikhathi zokushaya ucingo ezithatha isigamu sehora zifihla izinto, futhi: ukuphazamiseka okuncane, izinkulumo-mbumbulu zesayensi, kanye nezinto nje eziyinqaba wonke umthengi okufanele azi ngazo ngaphambi kokukhokha ukuthunyelwa nokuphathwa. Cabanga ngalezi zixwayiso zakho zomsebenzi womphakathi ngezinhlelo eziyisithupha ezithandwayo-kungenzeka zingabi ngabaphuli besivumelwano, kepha okungenani uzolwazi udaba oluphelele ngaphambi kokuphonsa imali yakho.

Ukuzivocavoca kobuhlanya

Ukuzikhulula: Omakhelwane bakho abangaphansi kungenzeka kube yibo abasangana.

Ukusangana kuyamangalisa ngezindlela eziningi: Kukhiqiza amandla asekhaya e-P90X, kodwa ngokusebenza okufushane (imizuzu engama-35 uma kuqhathaniswa nehora le-P90X) futhi ngaphandle kwemishini ebizayo njengama-dumbbell kanye nemigoqo yokudonsa-eqinisweni, izithiyo. ekungeneni kubhidliziwe, futhi kwathathelwa indawo izikhawu zokuphusha, ama-squats, kanye nokugxuma okuningi.

Lokho kweqa kungakufanelekela konke ukwenziwa: Ocwaningweni olwenziwe ngo-2006, abacwaningi baseWestern Michigan University nase-UT-Arlington bathole ukuthi uhlobo lwamaviki ayisithupha lwe-plyometric (jumping) lwathuthukisa ubuhlakani babagijimi uma kuqhathaniswa nalabo abahlala ezinyaweni. Futhi nakuba ungase ungadingi ukubalekela umdlali wasemuva, lobo buchule bungakusiza lapho uzama ukugwema i-pothole ngenkathi ugijima, noma lapho udinga ukweqa ekhonsathini egcwele abantu ukuze uthole abangani bakho kumugqa ongaphambili. Futhi, ukushaywa kwama-plyos nakho kungakhulisa ukuminyana kwethambo.

Kepha lokho kushaya ngamandla kubuye kube ukugcwala: Ukushaywa phezulu naphansi kokugxuma okuningi kungenza, ngefomu elingalungile, kukhuphule ubungozi bokulimala kwe-ACL, esivele isiphindaphindwe kasishiyagalombili kwabesifazane kunabesilisa. Bona udokotela ngaphambi kokuqala lolu hlelo ukuze uqiniseke ukuthi idolo lakho lilandelela kahle. Bese wehla futhi ukhulume nomakhelwane bakho-Ukundiza okuphakeme kwe-Insanity kungase kuncibilikise amafutha, kodwa kungase futhi kukubeke emhlanganweni nomnikazi wendawo yakho phezu kwakho konke lokho kushaywa ophahleni lwabo.

Isigaba Sokuphotha se-Hybrid

Ukuzikhulula: Lokho akuyona i-pushups. Gxila ebhayisikili lakho.

Endaweni ethile phakathi nekilasi lakho le-Spin, ngenkathi ujuluka ehembeni lakho (okuhle) futhi ama-quads akho avutha (okuhle), umfundisi wakho angase akutshele ukuthi uphume esihlalweni (okuhle) futhi uqale ukwenza "ama-pushups" kuzibambo zakho.

Akulungile: Lokho akuyona i-pushups. Isikhundla sakho sikuvumela kuphela ukuthi ucindezele ingxenyana encane yesisindo somzimba wakho, nokuthi iqiniso lokuthi wonke umzimba ongaphezulu uzishaya indiva izinzuzo ze-pushup kumgogodla wakho, embotsheni nasemilenzeni. Ububanzi bokunyakaza bukhawulelwe, futhi, isayensi ethi ayilungile: Ocwaningweni olwanyatheliswa ngo-2010 ku-Journal of Strength & Conditioning Research, ososayensi bathola ukuthi ukwehla kwebanga lokunyakaza kuhlotshaniswa nokuncipha kokuqashwa kwemisipha.

Ngakho-ke gxila ekunyaweni kwakho. Futhi lapho ufika ekhaya, sebenza ngomzimba wakho ongaphezulu ngenkathi ishawa yakho yangemva kokujima ifudumala: Yehlisa futhi wenze isethi noma okubili kobubanzi obugcwele, ukuphusha komzimba okuphelele ngaphambi kokuba ugxumele futhi uhlanze.

P90X

Ukuzihlangula: Imilenze yakho nezinqe zizoshwabana (futhi mhlawumbe hhayi ngendlela oyifunayo).

Ukusebenza kochungechunge lweDVD kaTony Horton kudale ibutho labathwebuli bezithombe abazithathayo, kodwa lezo zithombe zivame ukuthathwa kusukela okhalweni kuye phezulu. Kwabesifazane abaningi, ukudonsa kanzima nemilenze eqinile kubalulekile njengamahlombe nesifuba esibi. Futhi ishejuli ye-P90X ingase ingafaneleki ukuzuza leyo miphumela.Inkinga imvamisa: Kuzo zombili izinhlelo ze-"Classic" kanye "Ne-Lean" zohlelo, imilenze iqeqeshwa ngezisindo kanye ngesonto (ngosuku 5), futhi noma kunjalo, kuhlanganiswe nendlela yokudonsa kanzima emuva. Isayensi ikhombisa ukuthi udinga okuningi: Ocwaningweni lwango-2003 oluvela e-Arizona State University, abacwaningi banqume ukuthi ukuqala kokuvivinya umzimba kunezimpendulo ezinhle kakhulu zokukhulisa amandla ngokuqeqesha iqembu lemisipha izinsuku ezintathu ngesonto; ukuzivocavoca okuthuthukile kuthole imiphumela emihle kakhulu evela ngezikhathi ezimbili zokuqeqeshwa ngeqembu ngalinye lemisipha ngesonto. Ngakho-ke uma ufuna imilenze engcono ne-butt, engeza izindlela zakho ze-X ngamanye ama-SQ & L-squats namaphaphu.

I-CrossFit

Ukuzikhulula: Akuwona wonke ama-gyms enziwe alingana.

Akungabazeki ukuthi ohlotsheni olulungile lomuntu, ijubane lokungalawuleki kanye nesikhuthazo sokuklabalasa sokujima kwe-CrossFit kungaba uguquko-izikolo zabesifazane sezikhule zaqina futhi ziqiniseka ngokwengeziwe kulezi zindawo ezinokuncintisana kakhulu.

Kepha ufuna konke lokho kumemeza kokuthakazelelwa ngoba wenza lo msebenzi kahle-ngekhono elidingekayo ukwenza ama-Olympic lifts asezingeni eliphezulu enza i-CrossFit ibe yinhle kakhulu, hhayi nje ngoba ukhulise isisindo nganoma iyiphi indlela edingekayo, uzibekele ukulimala, noma okungenani hhayi ngenxa yamandla. (Ufuna isibonelo esingeqile? I-Google "Ividiyo ephakamisa kakhulu isisindo emlandweni wamavidiyo wokuphakamisa izinsimbi.")

Konke kusejimini (noma, ngolimi lweCrossFit, "ibhokisi") olikhethayo. Izindawo eziningi zizokusiza ukuthi ufunde ifomu eliqinile elidingekayo ukwenza ukuhlanza, ukuhlwitha, ama-squats, ukufaka izindandatho, nokunye ukuvivinya umzimba ngezindlela ezizogcina amahlombe akho, amadolo, nokubuyela emuva kuphephile. Bheka ibhokisi lapho abafundisi benesitifiketi esiphelele sezempilo nokuqina okuvela emaqenjini aqashelwa kuzwelonke afana ne-NASM, NSCA, noma i-ACE, kanye neziqu ze-physiology noma i-kinesiology. Futhi ubone ukuthi ibhokisi olibhekile linohlelo Lwe-On-Ramp: Lezi zifundo zokuqala zizokukhombisa ukunyakaza okuyinkimbinkimbi kwe-CrossFit usebenzisa isisindo esilula noma ipayipi le-PVC elingenasisindo, ngakho uma kunesisindo kubha, umzimba wakho wazi ukuthi ungahamba kanjani (futhi ngeke uvule iTosh.0).

Indlela yeTracy Anderson

Ukuzikhulula: UZOTHOLA imisipha (futhi ungathola ukubukeka okuxakile kunqubo).

Ukunyakaza okunesisindo esiphansi noma esingenasisindo somqeqeshi odumile kaGwyneth kufanele kukhombe imisipha evame ukuphuthelwa-i-gluteus medius, engasiza ukugcina amadolo akho angangeni futhi abangele ukulimala, kanye ne-trapezius engezansi, ephuthelwe Izinhlelo eziningi zamahlombe futhi zingagcina i-scapula yakho iphephile.

U-Anderson ukhomba le misipha (nayo yonke) ngaphandle kwesisindo esikhulu ukuze ungatholi "ubukhulu" (ubekela umkhawulo wamakhilogremu amathathu kumthwalo). Kumele kuqashelwe ukuthi isayensi ayisisekeli lesi simangalo: Ocwaningweni lwango-2010, abacwaningi baseCanada bathole ukuthi abavocavoca umzimba abenza umsebenzi onomthwalo ophansi, onevolumu ephezulu (okuyizisindo ezilula, ukuphindaphinda okuphezulu) bakhuphule amaprotheni ngaphezulu kunalawo ngubani owenza izinsimbi ezisindayo zokuphindaphinda-futhi amaprotheni amaningi ekugcineni ezoholela ekukhuleni okukhulu (funda: "bulkier") imisipha. Kodwa-ke, njengowesifazane akunakwenzeka ukuthi ukhule ngobuningi ngokweqile, ngakho-ke inzuzo yemisipha kungenzeka ibe ecashile kunokuba izwakala.

Noma kunjalo, ukuze wandise ukuqina ngalezi zinsimbi ezikhanyayo, indlela ka-Anderson idinga ukuthi ukhuphule ijubane lokunyakaza kwakho-okuholele ekunyakaziseni okuningi okungabukeki kunomusa uma kwenziwa ngabangewona abadansi. Ngakho-ke, ngaphandle kokuthi ufuna omakhelwane bakho babize amadoda agqoke amajazi amhlophe, dweba amakhethini uma ungena kumadiski kaTracy.

Buyekeza kwe-