Izindlela Eziyisi-7 Zokuncika Futhi Ufane Ngokushesha

-Delile

• I-Dynamic Warm-Up
• Ukuhamba Komlenze Owodwa
• I-Off-Center Moves
• Engeza ama-twist kanye namajika
• Phakamisa Ukuthamba
• Hlanganisa futhi Fanisa
• Kupakishe Kuqhubeke ukuze Ususe
• Buyekeza kwe-

Akuyona imfihlo ukuthi ukuba sesimweni esihle kuthatha isikhathi nomzamo. Ngemuva kwakho konke, uma konke ukulungisa okusheshayo, isimangalo sasebusuku sasebusuku sasiyiqiniso, sonke sasiba nemizimba ephelele. Izindaba ezimnandi nguwe can thatha izinyathelo zokusheshisa imiphumela yakho. Isu elilodwa elifakazelwe: Shintsha indlela yakho njalo emavikini ayisithupha noma ngaphezulu. Imisipha yakho ivumelana nokuzivocavoca okufanayo usuku nosuku (cabanga emuva ekilasini lakho lokuqala le-bootcamp nokuthi kwaba lula kangakanani njengoba waqina). Inselele umzimba wakho ngokungeza i-engeli entsha, ukuxuba ukuhleleka kokuzivocavoca umzimba, noma ukumane ungeze i-twist ukuthola imisipha ehlukile.

Nawa amanye amathiphu ayisikhombisa ochwepheshe okuthuthukisa ukujima kwakho.

I-Dynamic Warm-Up

Ukufudumala akudingeki kube yisicefe. Nakuba ukugijima kwi-treadmill kungase kuyisebenzele imilenze yakho, akwenzi lutho ukulungisa imisipha yakho yangaphezulu. Zama ukufaka ukufudumeza kwakho okukhathele ngenguqulo enamandla.

"Ukufudumala okunamandla, okugcwele komzimba kuthatha umzimba wakho ngokunyakaza okuhlukahlukene, okukuvumela ukuthi wandise ukusakazeka kwemisipha ozoyisebenzisa ekusebenzeni kwakho okuyinhloko," kusho uPolly de Mille, RN, RCEP, CSCS, ongumzimba wokuzivocavoca umzimba eWomen Sports Medicine Center iSibhedlela Sokuhlinzwa Okukhethekile eNew York. Zama lokhu kunyakaza ngaphambi kokujima kwakho okulandelayo ukuze uzifudumeze umzimba wonke.

I-Medicine Ball Woodchop: Yima ngezinyawo ububanzi bucishe bube buhlukaniswe nehlombe bese ubamba ilambu elikhanyayo ukuya kweliphakathi lemithi (5 kuye ku-6 lbs). Phusha izinkalo zakho emuva bese uphonsa esikweleni njengoba uletha ibhola phansi ukuze uthinte unyawo lwakho lwesobunxele, i-shin, noma idolo (kuya ngokuguquguquka kwakho). Sukuma uphume esikhungweni njengoba ujikeleza ngasikhathi sinye uphinde uphakamise ibhola uye ngaphesheya kolunye uhlangothi lwakho, kube sengathi uliphonsa phezu kwehlombe lakho elihlukile. Yenza amasethi angu-2 okuphakanyiswa oku-10 ohlangothini ngalunye, izinhlangothi ezishintshanayo ngemva kwesethi ngayinye.

Ukuhamba Komlenze Owodwa

Ukunyakaza okunomlenze owodwa kudinga ukuhlangana okuningi kwe-neuromuscular (system of nervous and muscle) ukuze kuzinze iqakala kanye nedolo kanye ne-femur (ithambo lamathanga) kanye ne-pelvis, kusho u-Irv Rubenstein, PhD, osebenza ngokuzivocavoca umzimba, kanye nomsunguli we-STEPS, a Isikhungo sokufaneleka saseNashville, TN. "Ngaphezu kwalokho, umlenze owodwa akufanele nje uphakamise isisindo somzimba ongenhla kodwa futhi kufanele uthwale isisindo sesinye isitho, okufakazela izinzuzo ezinkulu zamandla jikelele."

Ukuthuthukisa ukuzinza komlenze owodwa kuyithuluzi elinamandla ekuvimbeleni ukulimala, ikakhulukazi kwezemidlalo njengokugijima, kusho uMille. "Ekugijimeni empeleni weqa usuka komunye umlenze uye komunye. Ukuzinza komlenze owodwa okuxegayo kuholela ekulahlekelweni kokuhleleka njalo lapho ufaka isethaphu ephelele yokulimala."

Ekuqeqesheni kwakho okulandelayo, zama ukuma ngomlenze owodwa ingxenye yawo wonke amasethi okunyakaza okuphezulu komzimba; shintshela komunye umlenze kwenye ingxenye, noma zama ukuhlanganisa ukunyakaza okuhlangene njengama-squats anomlenze owodwa esimisweni sakho.

I-Off-Center Moves

Ukunyakaza okungekho phakathi nendawo kuhilela ukusatshalaliswa kwesisindo okungalingani okudinga ukuthi imisipha yomzimba wakho "ikhahlele phakathi." Imisebenzi eminingi yansuku zonke ifaka ukuhambisa okungalingani nebhalansi nokuphatha ipotimende elisindayo noma isikhwama semali, ukushwiba ithenisi lethenisi, noma ukuphatha ingane noma isikhwama sokudla engalweni eyodwa.

Izindlela ezilula zokufaka ukuhamba okuphakathi nendawo kufaka phakathi ukwenza isikwele ngenkathi ucindezela ibhola lokuzivocavoca odongeni ngengalo eyodwa; noma ubambe i-kettlebell ngesandla esisodwa ngenkathi wenza i-squat noma i-lunge.

"Ukuzijwayeza ukuhamba maphakathi nendawo ngendlela egxilile, elawulwayo kusiza ekuthuthukiseni uzinzo oluyisisekelo oludingekayo ukugcina ukuhambisana okuhle lapho senza le minyakazo empilweni yangempela," kusho uDe Mille.

Engeza ama-twist kanye namajika

Ngaphezu kwamaphesenti angama-85 emisipha ezungeza umnyombo wakho aqondiswe ngokuhlelekile noma ngokuvundlile futhi anokuzungeza njengomunye wemisebenzi yawo, "kusho uDe Mille." Kodwa abantu abaningi bagxila emsipheni owodwa oqondile-i-rectus abdominis, isicubu se- 'six pack' . "

Ukuhamba okujikelezayo kusebenza ingqikithi yakho, kusho uTamilee Webb, MA, umqeqeshi wokuzivocavoca umzimba owaziwa ngochungechunge lwamavidiyo iBuns of Steel. "Isibonelo, zama ukushintshanisa i-torso yakho ngenkathi uphethe ibhola lomuthi ngesikhathi sokubopha ngaphambili, okudinga ukuzinza okungaphezulu kune-lunge ngaphandle kwebhola noma ukujikeleza," kusho uWebb. Le minyakazo ilingisa nemisebenzi yempilo yangempela njengokunyathela bese ijikelezisa / isonteka ukufaka okuthengwayo emotweni.

Phakamisa Ukuthamba

Cha, asibhekisi kumshini wokunyathelisa. Ngokuphakamisa isikhundla sebhentshi ngenkathi wenza imishini yokunyathelisa isifuba, ungeza okuhlukahlukene, okungakuthola ngokwako ukuzuza kwamandla, kusho uMille. "Umzimba wakho uvumelana nengcindezi oyisebenzisa kuwo, ngakho-ke ukuhlukahluka kubalulekile ekutholeni ukuqina komzimba jikelele."

Ukwenza izivivinyo endaweni eyisicaba, ukugoba, ukwehla, noma indawo engazinzile njengasebholeni elizinzile konke kunganikeza imithwalo ehluke kancane emsipha. "Noma nini lapho ushintsha ukuthambekela kokuzivocavoca umzimba, ushintsha amandla kanye namaqembu emisipha azokwenza lo msebenzi," kusho uWebb. Isibonelo, ibhentshi eliyisicaba ligxila kwi-anterior deltoid (ngaphambili kwehlombe lakho) nakuma-pectorals (isifuba), kepha ukwenza ukuzivocavoca okufanayo ekuthambekeni kudinga ama-deltoids amaningi (amahlombe). Zama ukukhulisa ukuthambekela kwesethi yakho elandelayo yokunyathelisa isifuba, noma uyenze ebholeni lokuqina.

Hlanganisa futhi Fanisa

Ukuhlanganisa ukuzivocavoca okuningana kokunyakaza okukodwa kusebenza amaqembu emisipha eminingi ngasikhathi sinye (futhi kukungenisa ngaphakathi nangaphandle ejimini). "Ungaphakamisa futhi isisindo esithe xaxa," kusho uRubenstein. Isibonelo, esikhundleni sokwenza ama-biceps curls uwedwa, yenza i-squat bese wenza i-curl ekukhuphukeni."Umfutho ohlinzekwa yimilenze yakho ukwenza ukwazi ukukhuphula isisindo esikhulu kunokuzenzela ama-curls uwedwa," usho kanje.

Ukuze uthole izinzuzo ezinkulu nakakhulu, engeza ukucindezela kwehlombe ngaphezulu ngemuva kwama-biceps curls. "Ekupheleni kwama-biceps curls, lapho izandla ziseduze kwamahlombe, wehlela ku-squat uhhafu bese usebenzisa umfutho ukucindezela izinsimbi ngaphezulu."

Ukulandelana okuphelele: squat + biceps curls + half squat + cindezela phezulu.

Kupakishe Kuqhubeke ukuze Ususe

Ukwengeza isisindo sokuzivocavoca umzimba wakho kwenza umzimba wakho usebenze kanzima, kusho uWebb. "Yingakho abantu abasinda kakhulu beba nesikhathi esinzima sokukhuphuka izitebhisi." I-Webb incoma ukungeza ivesti enesisindo noma ibhande lesisindo emisebenzini yakho yansuku zonke.

"Uzothola izinga lokushaya kwenhliziyo yakho. Kuthatha amandla amaningi nemisipha eminingi ukwenza okufanayo, imisebenzi yansuku zonke," esho.

UWebb uthatha inja yakhe engu-15-lb, enezinyawo ezintathu yokusindisa u-Izzie esikhwameni sakhe lapho ehamba ebhishi ukwandisa umfutho wokuhamba kwakhe. Ungenza okufanayo ngokungeza izikhwama zamanzi noma zesihlabathi kubhaka ohambweni lwakho olulandelayo. Lapho isisindo sisinda kakhulu, mane ulahle amanzi noma isihlabathi bese uqhubeka nokuhamba.

Buyekeza kwe-