8 Izinzuzo Zokwenza Ukuzivocavoca Kwamahhala Kwesisindo

-Delile

• 1. Ziyasebenza.
• 2. Asebenza kahle kakhulu.
• 3. Zithuthukisa ibhalansi yakho.
• 4. Zishisa ama-calories amakhulu.
• 5. Bakwenza ube namandla kakhulu.
• 6. Ziyanela ekhabethe lakho.
• 7. Anciphisa ingozi yokulimala.
• 8. Akukho mingcele.
• Buyekeza kwe-

Uma amandla akho okuvivinya umzimba enqunyelwe kumishini yokumelana, yisikhathi sokuvuka uthathe ezinye izinsimbi. Akukhona nje kuphela ukuthi zilula futhi zingabizi kakhulu uma usebenza ekhaya, kodwa ukusebenzisa izisindo zamahhala uma kuqhathaniswa nemishini empeleni kunikeza izinzuzo zokusebenza ezengeziwe, futhi. Ngokusho kwabaqeqeshi nesayensi, ukuzifaka ohlelweni lwakho lokuzivocavoca umzimba kuyindlela eqinisekile yokuqinisa imisipha yakho, ukushisa ama-calories, futhi ube ngcono kukho konke okwenzayo. Win-win.

Lapha, zonke izinzuzo zokusebenzisa izisindo zamahhala uma kuqhathaniswa nemishini. (Okulandelayo, funda ngezinzuzo zokuphakamisa izinsimbi ngokuvamile.)

1. Ziyasebenza.

Ukuzivocavoca okuhle kakhulu yikho okuthuthukisa ukusebenza kwakho ngaphandle kwendawo yokuzivocavoca — noma ngabe lokho kusho ukugijima uhhafu wemarathon, ukuhambisa ifenisha ezungeze igumbi lakho lokuphumula, noma ukukhuphukela ezincwadini zakho zasekhishini ngoba ikhaya lakho lalakhelwe abantu abade, kusho umqeqeshi wamandla futhi umqeqeshi womuntu siqu uMike Donavanik, CSCS Lezo zivivinyo yilokho abaqeqeshi abakubiza ngokuthi "kuyasebenza," futhi ngokubanzi, kudinga izisindo zamahhala.

"Izinsimbi zamahhala zivumela umzimba wakho ukuthi uhambe kuzo zonke izindiza ezintathu zokuhamba, ukuze uhambe endaweni yonke njengoba ubungenza empilweni evamile," usho kanje. "Imishini ivamise ukuthi uhlale phansi futhi uphakamise umthwalo osindayo ube ulinganiselwe endizeni eyodwa yokunyakaza. Nokho, empilweni ngaphandle kwejimu, awuvamisile ukuthi uma uphusha, udonse, noma uphakamise uhlezi. (Lona umqondo ngisho nokuzivocavoca umzimba okuyisisekelo, njenge-dumbbell biceps curl, kudlulela emisebenzini yansuku zonke njengokuphakamisa izikhwama zokudla noma izikhwama zokuthenga. Manje, lokho ukuvivinya umzimba okuyisisekelo. "

2. Asebenza kahle kakhulu.

Njengoba izinsimbi zamahhala, ngokungafani nemishini, zingagcinwanga endleleni ethile, lokho kusho ukuthi akudingeki nje ukuthi ucindezele noma udonsele ngakunye. Kufanele futhi ugcine izinsimbi — kanye nawe uqobo — zingantengantengi. Lokho kuyinto enhle kuyo yonke imisipha yakho, kusho uDonavanik. "Ngenxa yokuthi umzimba wakho kufanele usebenze ukuze usekele isisindo futhi ulawule ukunyakaza, imisipha yakho emikhulu, imisipha yokuzinza, kanye nomgogodla wonke usebenza ndawonye ukuze ulawule ukunyakaza kwakho." Ngakho-ke ngayo yonke i-rep, uqinisa imisipha engaphezu kweyodwa. (Okuhlobene: Kungani Udinga Ukuba Nezivivinyo Ezihlanganisiwe Emzileni Wakho Wokujima)

3. Zithuthukisa ibhalansi yakho.

Izisindo zamahhala azisebenzi nje imisipha eminingi ngesikhathi esisodwa. Zibenza basebenze ndawonye, ​​okuyinto ebalulekile ekulinganiseni nasekuxhumaneni, kusho u-Donavanik. Isibonelo, isifundo kufayela le-Ijenali Yokucwaninga Amandla Nezimo kuqhathaniswa izisindo zamahhala uma kuqhathaniswa nemishini futhi bathola ukuthi abantu abenza izivivinyo zamahhala bathuthukisa ibhalansi yabo cishe ngokuphindwe kabili kunalabo abenza izivivinyo ezifanayo emishinini yokuqeqesha ukumelana. Ekugcineni, ngeke uwele ekilasini le-yoga.

4. Zishisa ama-calories amakhulu.

Uma usebenza kakhulu imisipha ngesikhathi sokuzivocavoca okunikeziwe, amakhalori amaningi ozowashisa ngawo wonke ama-rep, kusho uDonavanik. Futhi nakuba noma yikuphi ukuzivocavoca kwesisindo samahhala kuzokhokhisa iziqinisi zakho ezincane ngaphezu kokuzivocavoca komshini wokumelana, izisindo zamahhala zikuvumela ukuthi wenze ukunyakaza okuhlangene okusebenza umzimba wakho wonke ngesikhathi esisodwa, esho. Cabanga nge-squat to overhead press: Ngokushaya imilenze yakho, umongo, izingalo, namahlombe, umnyakazo uthumela ikhalori yakho ishe ophahleni. (Okuhlobene: Ungayithuthukisa Kanjani I-Metabolism Yakho Usebenzisa I-Pair Yama-Dumbbells Nje)

5. Bakwenza ube namandla kakhulu.

Yebo, womabili abalwa njengokuqeqeshwa kokumelana, kepha umzimba wakho uphendula ngendlela ehlukile ukukhulula izinsimbi nemishini. Lapho abacwaningi baseNyuvesi yaseSaskatchewan behuka ama-electrode kubantu abazivocavocayo, bathola ukuthi labo abenza ama-squat akhululekile bavula umlenze nemisipha yabo ewumgogodla ngamaphesenti angu-43 ngaphezu kwalabo abenza ama-squat omshini kaSmith. Futhi, ukuzivocavoca okunesisindo samahhala kubangela impendulo enkulu ye-hormonal kunokwenza okufanayo okufana nokwenziwa emishinini yokumelana, ngokusho kocwaningo olwenziwe ku- Ijenali Yokucwaninga Amandla Nezimo. Futhi leyo mpendulo ye-hormonal ichaza ukuthi imisipha yakho yakheka kanjani futhi ikhule ngemva kweseshini yakho yokuqeqeshwa. (Okuhlobene: Ukusebenza Okunzima Kakhulu Ongakwenza NgeDumbbell Eyodwa Nje)

6. Ziyanela ekhabethe lakho.

Ungakwazi yini ukukhokhela imishini yokumelana nengxenye kweshumi nambili? Noma uwafake endlini yakho? Cishe cha. Kepha amasethi ambalwa wama-dumbbells? Lokho kuyenzeka ngokuphelele. Ukonga ukheshi omkhulu nendawo, cabanga ukuthenga izisindo ezilungiswayo. Isethi ingabiza noma yikuphi ukusuka kumarandi angu-50 kuya kumakhulu ambalwa amadola, futhi asebenza njengama-dumbbell angu-15 kokukodwa. Abanye balungisa ukusuka kumakhilogremu amahlanu lilinye kuze kufike kumakhilogremu angama-50 lilinye, ngakho-ke ipheya elilodwa yikho konke okudingayo. (Awuqinisekile ukuthi ungaqala kanjani ukwakha ijimu yakho yasekhaya? Bheka lapha: Abakwa-Amazon abangu-11 bathenga ukwakha i-DIY Home Gym engaphansi kwama- $ 250)

7. Anciphisa ingozi yokulimala.

Indlela engcono kakhulu yokuvimbela ukulimala ukuqinisa ukungalingani kwemisipha yakho. Ukuphakamisa izinsimbi zamahhala kuyindlela enhle yokwenza lokho. Ngoba izisindo zamahhala zihlala ziphonsela inselelo ibhalansi yakho, zikuphoqa ukuthi usebenze futhi uqinise imisipha yakho emincane yokuzinza, edlala indima enkulu ekwesekeni umzimba wakho nokugcina amalunga akho endaweni efanele, kusho uDonavanik. Futhi, njengoba izinsimbi zamahhala zilayisha ohlangothini ngalunye lomzimba wakho ngokwehlukana, zinciphisa umehluko wamandla phakathi kwama-biceps akho amabili, ama-triceps, ama-hamstrings, noma yini. "Uma wenza umshini wokucindezela esifubeni, uzokwazi ngokushesha uma kukhona ingalo ebuthakathaka kunenye," esho. Ingasaphathwa-ke, ingalo yakho eqinile ngeke ikwazi ukunxephezela njengoba ingenza ngomshini wokucindezela isifuba—okwandisa kuphela umehluko wamandla. (Zama lezi Zinyathelo Ezi-7 Zokuqina Kokuqina Kokulungisa Okulungisa Ukungalingani Kwemisipha yakho ukuze uqalise.)

8. Akukho mingcele.

Izisindo zamahhala ngokungangabazeki ziyithuluzi lokuzivocavoca elihamba phambili kakhulu. Okudingayo izisindo kanye namamitha-skwele ambalwa esikhala esingenalutho, futhi ungenza amakhulu, uma kungenjalo izinkulungwane, zokujima ukuze uqinise yonke imisipha emzimbeni wakho.

Buyekeza kwe-