Buza Umqeqeshi Wosaziwayo: Indlela Engcono Kakhulu Yokwenza Ithoni

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Umbuzo: Akudingeki nginciphise isisindo, kepha mina yenza ufuna ukubukeka uphilile futhi unethoni! Yini okufanele ngabe ngiyayenza?

A: Okokuqala, ngifuna ukukuncoma ngokuthatha indlela enengqondo yokushintsha umzimba wakho. Ngokubona kwami, ukwakheka komzimba wakho (imisipha kuqhathaniswa namafutha) kubaluleke kakhulu kunenombolo esikalini. Ngihlale ngibonisa amaklayenti ami wesifazane umfanekiso wokuthi iphawundi elingu-1 lomsipha omncane libukeka kanjani uma liqhathaniswa nephawundi elingu-1 lamafutha. Babukeka behluke ngokuphelele, nephawundi lamafutha lithatha isikhala esiningi kunesisindo semisipha.

Cabanga ngalesi sibonelo sempilo yangempela: Ithi nginamakhasimende amabili abesifazane. "Iklayenti A" lingamafidi angu-5 no-6 amayintshi ubude, linesisindo esingamaphawundi angu-130, futhi lingamaphesenti angu-18 amafutha omzimba (ngakho linamaphawundi angu-23.4 wamafutha omzimba), futhi "iklayenti B" liphinde libe ngamafidi angu-5 namayintshi angu-6 ubude, linesisindo esingamaphawundi angu-130, futhi unamafutha omzimba angamaphesenti angu-32 (ngakho unamakhilogremu angu-41.6 wamafutha omzimba). Laba besifazane ababili bazobukeka behluke kakhulu, yize benesisindo esilinganayo samakhilogremu futhi banokuphakama okufanayo ncamashi.

Ngakho-ke uma ufuna ukuqina futhi uthoniswe, ungakhathazeki kakhulu ngesikali futhi ugxile ekwakhiweni komzimba wakho, ikakhulukazi uma ulandela lokho kubukeka okuthambile nokuthandekayo. Zama ukuzivocavoca ekhasini elilandelayo, eliguqulwe encwadini yami, Ekugcineni, futhi yakhelwe ukukusiza uchithe amafutha amaningi emzimbeni, uphakamise imetabolism yakho, futhi wandise ithoni yemisipha yakho yonke.

Isebenza kanjani: Ngokufaka inqubo ebizwa ngamasekethe wokuqeqesha ukumelana nokuqina komzimba, wandisa isikhathi sakho ejimini. Ngale ndlela yokuqeqesha, uzokwenza isethi eyodwa yokuzivocavoca umzimba kokuqala, uphumule isikhathi esinqunyelwe ngaphambilini, bese udlulela ekuvivinyweni okulandelayo nokunye. Uma usuqede isethi eyodwa yokuzivocavoca ngakunye esifundeni, phumula imizuzu emi-2 bese uphinda isekethe lonke izikhathi ezintathu kuya kathathu, kuya ngezinga lakho lokuqina lamanje. Qedela ukujima kathathu ngeviki ngezinsuku ezingalandelani (ngokwesibonelo, uMsombuluko, oLwesithathu, noLwesihlanu).

Khetha isisindo (umthwalo) esiyinselele futhi esikuvumela ukuthi wenze izimpinda ezincane ezidingekayo ngefomu eliphelele kodwa ungabi ngaphezu kwenani eliphakeme lezimpinda. Uma ungeke ukwazi ukwenza inani eliphansi lama-reps, yehlisa ukumelana noma ulungise ukuzivocavoca ukuze ukwenze kube lula kancane (isb.thebula push ups esikhundleni se-push ups ejwayelekile). Uma ukwazi ukufeza inani eliphakeme lokuphindaphinda, zama ukukhulisa ukumelana noma ukulungisa ukuzivocavoca ukwenza kube nzima kakhulu.

Amanothi ambalwa wohlelo: Phakathi namasonto 1-2, phumula imizuzwana engama-30 phakathi kokuzivocavoca. Emasontweni 3-4, sebenzisa imizuzwana engu-15 yokuphumula phakathi kokuzivocavoca. Njalo thatha imizuzu emi-2 egcwele ngemva kokuqeda yonke isifunda. Uma uqala ukwenza amasethi amabili nje esekethe evikini loku-1, engeza umzuliswano wesithathu wesekethe evikini lesi-2 noma lesi-3. Uma ukwazi ukwenza yonke imijikelezo emine phakathi neviki 1, zama ukunciphisa izikhathi zokuphumula phakathi Ukuzivocavoca isonto ngalinye, ngenkathi futhi kukhulisa ukumelana.

Thola ukuzivocavoca manje! Ukujima

A1. Izikwele zeDumbbell Split

Imisa: 2-4

Ama-Reps: 10-12 ohlangothini ngalunye

Layisha: TBD

Ukuphumula: imizuzwana engama-30

A2. Ukujima

Amasethi: 2-4

Ama-Reps: Amaningi ngangokunokwenzeka usebenzisa ifomu elifanele

Layisha: Isisindo somzimba

Ukuphumula: imizuzwana engama-30

A3. I-Dumbbell Straight-Leg Deadlift

Imisa: 2-4

Ukuphendula: 10-12

Layisha: TBD

Ukuphumula: imizuzwana engama-30

A4. Side Ibhuloho

Amasethi: 2-4

Ukuphindaphinda: imizuzwana engu-30 ohlangothini ngalunye

Layisha: Isisindo somzimba

Ukuphumula: Imizuzwana engama-30

A5. Ama-Jumping Jacks

Amasethi: 2-4

Ukuphindaphinda: Imizuzwana engama-30

Layisha: Isisindo somzimba

Ukuphumula: imizuzwana engama-30

I-A6. I-Single-Arm Dumbbell Row

Imisa: 2-4

Ama-Reps: 10-12 ohlangothini ngalunye

Layisha: TBD

Ukuphumula: imizuzwana engama-30

I-A7. I-Curl ehlezi ku-Military Press

Amasethi: 2-4

Ukuphendula: 10-12

Layisha: TBD

Ukuphumula: imizuzwana engu-30

A8. I-Swiss Ball Roll Outs

Imisa: 2-4

Ama-Reps: Kuningi okungenzeka kusetshenziswe ifomu elifanele

Layisha: Isisindo somzimba

Ukuphumula: imizuzwana engu-30

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