Ukuzivocavoca Okuhamba phambili kweGym Egcwele

-Delile

• Yenza iCardio Ngaphandle Komshini
• Yiba ne-Backup Plan
• Lungisa ama-Reps akho ukuze usebenzise isisindo esisodwa kuphela
• Thatha i-kettlebell
• Khetha 2 Ukunyakaza bese Uhamba
• Imiyalo Yokuzivocavoca Ingxenye 1
• Imiyalelo Yokuzivocavoca Ingxenye 2
• Okuningi ku-SHAPE.com:
• Buyekeza kwe-

Kulabo asebevele bathanda ukufaneleka, uJanuwari kuyiphupho elibi: Isixuku sesinqumo sikaNcibijane sidlula ijimu yakho, sibopha izinto zokusebenza futhi senze isimiso sokujima semizuzu engama-30 sinwebe ngaphezu kwehora. Bazobe sebehambile ngoFebhuwari… uma ungalinda nje.

Isixazululo esisodwa: Zama iseshini yamahhala nomqeqeshi. "Bazokwazi ukuhamba phakathi kwesixuku kangcono kunalokho obungakwenza wedwa… futhi kuzokuvulela izindawo ezintsha zokuzivocavoca," kusho uJared Meachem, uMqondisi Wezinsizakalo Zokuqina e-Sky Fitness & Wellbeing gyms. Ungase futhi uthole ithuba lokuzama izivivinyo ezintsha, noma ube nohlelo olusha olwenzelwe wena ngezikhathi ezimbalwa. "Ungaqondisa umqeqeshi ukuthi akwenzele uhlelo olungazweli okokusebenza, ukuze ukwazi ukukwenza nganoma yisiphi isikhathi sosuku ngaphandle kokulinda kulayini."

Uma ijimu yakho inganikeli izikhathi zamahhala-noma ungavele uhambe wedwa-zama lawa masu wokwenza isimiso sokuzivoxavo sikaJanawari esigwema imigqa ukuze ulunge, usheshe… futhi ngaphandle kokukhungatheka.

Yenza iCardio Ngaphandle Komshini

Imigqa yamashini okunyathela, ama-ellipticals, namabhayisikili amile yimbi kunazo zonke-futhi kungathatha imizuzu engama-30 noma ngaphezulu ukusula. Yenza isinqumo sokungasebenzisi umshini futhi uthole ukuqeqeshwa okusebenza kahle kwe-cardio ngaphandle kwensimbi yemishini.

"Into elula ukudala umjikelezo wokuzivocavoca okubili kuya kwemine," kusho uMike Wunsch, umqondisi wokusebenza ku-Results Fitness eSanta Clarita, CA. I-Wunsch ibeka amaklayenti ayo ngokusebenzisa abaqedisi abaphezulu kakhulu unyaka wonke nge-cardio nesimo sezulu. Uncoma ukwenza umsebenzi wokuvivinya umzimba imizuzwana engu-20, uhlose i-rep engu-1 ngomzuzwana. Phumula imizuzwana engu-20, bese udlulela emsebenzini olandelayo.

"Zama ama-squats, ama-jumping jacks, pushups, kanye ne-squat thripes," usho njalo. .

Yiba ne-Backup Plan

Uma ufile-usethe izisindo noma unecebo lokuqeqesha amandla obulokhu ukulandela, letha uhlelo lokusekelayo-noma okubili-kokuzivocavoca ngakunye kokuzivocavoca umzimba kwakho ukugwema ukwehliswa umugqa, kusho uCraig Ballantyne, CSCS, umnikazi weTurbulenceTraining.com.

"Uma umgomo wakho ukuzuza imisipha futhi ulahlekelwe amafutha, khona-ke akudingeki ukuthi ukhathazeke ngokuvivinya umzimba ngqo," kusho iphethini yokuhamba, usho njalo. Uma uhlele ukwenza umshini wokucindezela ibhentshi, lungele ukushintshanisa ngokucindezela ama-dumbbell. Awekho amabhola aseSwitzerland aphephile okwandiswa kwe-hip? Zama ukujima ngomlenze owodwa ebhentshini.

Kukhona ibhonasi, u-Ballantyne uthi: "Ukushintsha ukujima kwakho ngokuzivocavoca okusha kungaholela ezinguqukweni ezintsha emzimbeni wakho."

Lungisa ama-Reps akho ukuze usebenzise isisindo esisodwa kuphela

Indlela engcono yokugwema imigqa yokuzivocavoca ukungahambisani: Esikhundleni sokulwela ama-dumbbells ahlukene, yakhela ukuzivocavoca umzimba lapho usebenzisa khona isisindo esifanayo kukho konke ukuhamba, kusho uNick Tumminello, umqeqeshi wezokuqina namandla eFlorida nombhali wama-DVD kufaka phakathi Ukuqeqeshwa Kwamandla Wokulahlekelwa Kwamafutha Nesimo.

"Hlanganisa inkimbinkimbi. Ikuvumela ukuthi wakhe yonke isifunda sokuzilolonga ngokusekelwe ocezu olulodwa lwemishini," usho kanje. "Nciphisa umzimba wakho phansi ube ukunyakaza okunyakazayo, ukunyakaza okudonsayo, ukuzivocavoca umzimba ophansi, nokunyakaza okuyisisekelo. Khetha ukuzivocavoca umzimba okushaya ngakunye ngopende olulodwa lwama-dumbbells."

Isibonelo, u-Tumminello uphakamisa ukucindezela kwehlombe (ukusunduza), imigqa ye-dumbbell egobile (ukudonsa), ama-squats (imilenze), kanye nama-dumbbell chops (core). Khetha isisindo esisodwa kuzo zonke izinyathelo ezine.

"Uma une-25-lb dumbbells, ama-squats azoba lula kunokucindezela amahlombe-enze ama-reps aphezulu ekuhambeni kwakho okunamandla, njengama-squats, futhi ube mbalwa ngokuhamba okuntekenteke," usho njalo. Kukho konke ukuzivocavoca umzimba, ungenzi ukuphindaphinda okungaphansi kweziyisithupha kuya kweziyisishiyagalombili ngesethi ngayinye, futhi kungabi ngaphezu kwama-20 kuye kwangama-25.

Uthi: “Ungaphuli phakathi kokuzivocavoca. Esikhundleni salokho, qeda konke ukuhamba okune, bese uphumula amasekhondi angama-90 kuya kumizuzu emi-3. Phinda lonke ukulandelana izikhathi eziningi ngangokunokwenzeka imizuzu eyi-12, noma wenze imizuliswano emi-4 noma emi-5.

Uma uzakhela isekethe, khetha izivivinyo eziyinkimbinkimbi ezisebenzisa amaqembu emisipha amaningi ngomuntu ngamunye, kusho uJeremy Frisch, umnikazi kanye nomqondisi we-Achieve Performance Training eClinton, Mass. Yenza isinyathelo esinyathelisiwe ngomshini wehlombe phezulu, noma engeza cindezela noma ugoqe endaweni e-dumbbell lunge, ngokwesibonelo. Isakhiwo esiyintandokazi sikaFrisch: Abayishumi baphindaphinda ama-squats angama-dumbbell, imishini yokucindezela i-dumbbell, imigqa yokugoba, ama-dumbbell lunges, nama-pushups noma ama-pushups aphakeme.

Thatha i-kettlebell

Nakhu lapho ukuqeqeshwa kwamahhala kungasiza khona: Yiba nomqeqeshi akufundise izisekelo ezimbalwa ze-kettlebell, futhi ungaqeqesha amandla ne-cardio kanye nesisindo esisodwa, esime njengebhola. Uma usuvele ulazi futhi uqiniseka ngefomu lakho le-kettlebell, uWunsch uthi ungenza izikhawu zokushwibeka kwe-kettlebell njengokujima okuphelele.

"Uma wenza imizuzwana engu-30 yokushintshashintsha, bese imizuzwana engu-30 yokuphumula, futhi uphinde imizuzu engu-10, lokho kungaba isiphetho esihle," usho kanje.

Uma unentshisekelo yokwakha ukuzivocavoca okugcwele ukuze uhambe nakho, uphakamisa lokhu okumbalwa: ama-kettlebell swings, ama-squash squats, umshini wokucindezela ngaphezulu, ne-squat thrust.

Khetha 2 Ukunyakaza bese Uhamba

Uma isikhala nezinto zokusebenza zilinganiselwe, ungesabi ukukugcina kulula, kusho u-Ballantyne. Ungathola ukuzivocavoca okuhle ngokwenza amasethi amaningi wokuzivocavoca okuyisisekelo okumbalwa esikhundleni sokwenza iminyakazo eminingi ehlukene.

"Angibanga nankinga yokuya ngapha nangapha phakathi kokucindezelwa kwesifuba se-dumbbell nemigqa ye-dumbbell yamasethi ayi-6 ngakunye, bese ngiqeda ngama-pushups nama-chinups ngaphambi kokuyibiza ngosuku," esho.

Shintsha phakathi kwezivivinyo ezimbili eziphikisanayo futhi wenze amasethi amaningi ukuze uthole ukujima okusheshayo, okuphumelelayo. Amanye amapheya angenza ukuzivocavoca okuphelele: I-Dumbbell squats ngokucindezela amahlombe, imigqa ye-dumbbell nama-pushups, amaphaphu e-dumbbell ngokucindezela esifubeni.

Imiyalo Yokuzivocavoca Ingxenye 1

I-Pushup:

Thatha isikhundla se-pushup yakudala: imilenze iqonde, izandla ngaphansi kwamahlombe akho. Ukugcina umzimba wakho uqinile, zehlise kuze kube yilapho isifuba sakho sithinta phansi. Pushisela emuva kuze kube yilapho izingalo zakho zinwetshiwe. Uma lokhu kunzima kakhulu, zama i-pushup ephakeme, izandla zakho ziphakanyisiwe esiteji noma ebhentshini. Chofoza lapha ukuze ubuke indlela yokwenza ividiyo.

I-squat Thrust: Yima izinyawo zakho zihlukene ngobubanzi bamahlombe nezingalo zakho emaceleni. Phindisela izinkalo zakho emuva, uguqe ngamadolo akho, bese wehlisa umzimba wakho ujule ngangokunokwenzeka esikweleni. Manje khahlela imilenze yakho emuva ukuze usesikhundleni se-pushup, bese ubuyisa imilenze yakho ngokushesha e-squat. Sukuma ngokushesha bese uphinda wonke umnyakazo. Chofoza lapha ukuze ubuke indlela yokwenza ividiyo.

I-Chair Dip: Beka izandla zakho ngemuva kwakho onqenqemeni lwebhentshi noma isihlalo nezinyawo zakho phansi amamitha ambalwa phambi kwakho. Yehlisa umzimba wakho kuze kube yilapho izingalo zakho ezingaphezulu zicishe zifane phansi. Misa isikhashana, bese ucindezela emuva endaweni yokuqala. Chofoza lapha ukuze ubuke indlela yokwenza ividiyo.

Isandiso Somlenze Womlenze Owodwa: Lala ngomhlane ubeke isithende sakho kwesokunxele ebhentshini futhi umlenze wakho wesokudla uqonde phezulu emoyeni. Phakamisa izinqe zakho phansi ngokucindezela isithende sakho kwesokunxele ebhentshini; umzimba wakho kufanele wakhe umugqa oqondile kusuka emahlombe kuye emadolweni. Yehlisa umzimba wakho, uphinde. Chofoza lapha ukuze ubone indlela yokwenza ividiyo.

I-Dumbbell Shoulder Press: Bamba ama-dumbbells ngaphandle nje kwamahlombe akho, izingalo zakho zigobile nezintende zibhekene. Hlela izinyawo zakho ububanzi behlombe, bese ugoba amadolo akho kancane. Cindezela izisindo phezulu kuze kube yilapho izingalo zakho ziqonde ngokuphelele. Yehlisa kancane ama-dumbbells abuyele endaweni yokuqala. Chofoza lapha ukuze ubone indlela yokwenza ividiyo.

Umugqa We-Dumbbell Bent-Over: Yima ne-dumbbell esandleni ngasinye, izinyawo zihlukane ububanzi okhalweni. Gobisa amadolo akho, usunduze izinqe zakho kuze kube yilapho umhlane wakho uhambisana phansi, izingalo zilenga emgqeni namahlombe akho, izintende zingene. Goba izindololwane zakho, udonse ama-dumbbell phezulu ezinhlangothini zomzimba wakho. Buyisela izingalo zakho ekulenga, bese uphinda. Chofoza lapha ukuze ubone indlela yokwenza ividiyo.

I-Dumbbell Squat: Bamba ama-dumbbell emaceleni akho, ubambe intende yezandla phakathi. Phusha izinqe zakho emuva bese wehlisa umzimba wakho ngokuguqa amadolo akho. Pushela emuva endaweni yokuqala. Chofoza lapha ukuze ubone indlela yokwenza ividiyo.

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Imiyalelo Yokuzivocavoca Ingxenye 2

I-Dumbbell Chop:

Bamba ibhola enesisindo noma i-dumbbell ngezandla zombili phambi kwesifuba sakho, izingalo zinwetshiwe, futhi ume ngezinyawo zakho ububanzi. Gobisa amadolo womabili bese uphendukisa izinyawo zakho ngakwesobunxele, wehlise ibhola (noma i-dumbbell) ubheke ku-shin yakho yangakwesobunxele. Ngokushesha qondisa imilenze yakho, phakamisa isisindo phezulu, bese ujikela kwesokudla. Phinda kuwo wonke ama-reps, bese ushintsha izinhlangothi (zungeza ohlangothini oluhlukile).

UKettlebell Swing: Yima ngezinyawo zakho ngaphezu kobubanzi behlombe. Bamba i-kettlebell ngezandla zombili, izingalo zakho zilenga phansi phambi kwakho. Pushela izinqulu zakho emuva futhi wehlise isisindo phakathi kwemilenze yakho size sibe ngaphansi kwesinqe sakho. Shayela emuva uye endaweni yokuma bese ujikisa isisindo kuze kufike esifubeni, ugcine izingalo zakho ziqondile. Iya ngqo ekuphenduleni kwakho okulandelayo bese uqhubeka ngejubane elisheshayo. Chofoza lapha ukuze ubone indlela yokwenza ividiyo.

Isikwele seKettlebell Goblet: Ngena i-dumbbell noma i-kettlebell phambi kwesifuba sakho, izindololwane zakho zisondelene. Phusha izinqe zakho emuva bese ugoba amadolo akho ukuze u-squat, ugcine isisindo somzimba wakho ezithendeni zakho. Cindezela emuva ngezithende zakho lapho uqala khona, bese uphinda.

I-Kettlebell Overhead Cindezela: Bamba igedlela ngaphandle kwehlombe lakho, ingalo yakho igobile, intende ibheke phakathi. Beka izinyawo zakho ebubanzini bese ugoba amadolo akho kancane. Cindezela i-kettlebell phezulu kuze kube yilapho ingalo yakho iqonde.

Isinyathelo nge-Cindezela: Yima ubheke isinyathelo noma ibhentshi, ubambe ama-dumbbells emahlombe akho. Beka unyawo olulodwa esinyathelweni bese ucindezela phansi ngesithende sakho ukuphakamisa omunye umlenze wakho uye esiteji. Phezulu komnyakazo, cindezela ama-dumbbell aqonde phezulu. Buyisela izingalo zakho emahlombe akho bese wehlela endaweni yokuqala. Qedela ukuphindaphinda ngomlenze owodwa ngaphambi kokushintsha imilenze bese uphinda ukuvivinya umzimba.

Lunge ngokucindezela: Ukubamba ama-dumbbells emahlombe akho endaweni yokuma, thatha isinyathelo esikhulu phambili ngomlenze owodwa. Uma ithanga lakho langaphambili lihambisana nephansi futhi idolo lakho langemuva lisuke phansi, cindezela izisindo phezulu. Buyisela izisindo emahlombe akho bese ubuyela endaweni yokuqala. Phinda ngomunye umlenze wakho.

Buyela emuva ukuze uqale

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