Shintsha umzimba wakho

-Delile

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Usukulungele ukuqala unyaka omusha kahle. Ngemuva kwamasonto wokuyekethisa ekusebenzeni kwakho, ufungile ukuthi uzongena esimweni unomphela. Uyasazi isimo - usisungulile. Minyaka yonke, uthembisa ukuyeka ukuba yigwala lokuqina. Kodwa maphakathi noFebhuwari, ukuzimisela kwakho sekuthambekile kanye ne-abs namathanga akho.

Ungayithola kanjani imiphumela esheshayo ezohlala impilo yakho yonke

Uma kunento eyodwa abavocavoci abathembekile abavumayo kuyisihluthulelo sokuhlala unogqozi, kuba yimiphumela. Izingubo ezikhululekile, i-abs eqinile, ukusikisela kwemisipha ye-biceps - yini engakugcina uvutha ngokwengeziwe ejimini?

Inkinga ukuthi, ngemuva kwamasonto ambalwa wokuzivocavoca, ukuqhubeka kwakho kubonakala njalo kuncipha. Usazibona izinguquko, kepha azisheshi noma zinkulu - kulapho intshisekelo yakho iqala ukuncipha. "Ungagudla amathafa emasontweni amane kuya kwayisithupha uma ungakushintshi ukujima kwakho," kusho uchwepheshe wokuqeqesha amandla uMark Cibrario, umnikazi weThe Trainer's Club eNorthbrook, e-Ill.

Ukugcina uhlelo lwakho olusha lungami, sicele u-Cibrario ukuthi adizayine ukujima komzimba okuphelele okuzoshintsha futhi kukhule nawe. Ngaphandle kokuphakamisa izinsimbi ezisindayo njengoba uya uqina, uzoshintsha ukuzivocavoca umzimba kwakho - enye indlela enamandla (futhi ngezinye izikhathi engcono) yokugcina imisipha yakho nengqondo yakho ivuselelwe.

Nakhu ukuthi kusebenza kanjani: Okokuqala, wakha isisekelo samandla, usebenzisa izivivinyo zokuzivocavoca eziyisishiyagalombili, ukhuphula kancane kancane isisindo. Ngemuva kwamasonto amane kuya kwayisithupha, njengoba ithafa nesithukuthezi kungena, ushintshela kuzinguqulo ezintsha, ezithuthuke kakhulu zokuhamba okufanayo. Siphinde futhi sinikeze isethi yesithathu yeminyakazo eyinselele kakhulu ukuze uthwebule lapho usulungele ukuqhubekela phambili futhi.

"Uma usukwazi ukubhala ifomu namasu, kuzodingeka ukhuphule umfutho wakho ngokuqhubekayo ukuze ugcine imiphumela iza," kusho uCibrario. Enye yezindlela ezinhle kakhulu zokwenza lokho iwukushintsha ukukhetha kwakho kokuzivocavoca.

Ukuzimisela kwakho ukusebenza kanzima nakho kuyisici esiyinhloko ohlotsheni lwemiphumela ozoyizuza. Ngenkathi umzimba wakho uzozuza nasemzameni omncane kakhulu, kuzodingeka uqhubeke nokukuphonsela inselelo ngokuphakamisa isisindo esithe xaxa, ukukhuphula ama-reps akho noma ukuzama ukuhamba okusha uma ufuna ukuthuthuka. Kungase kudingeke ukuthi ubuze okuthe xaxa kuwe ngokwakho kunangaphambili, kodwa kuzokuzuzisa lapho ubona inzuzo: Umzimba onciphile, oqinile futhi onesibindi sokushaya ijimu.

Uhlelo

Yonke iminyakazo kulokhu kuvivinya umzimba ilingisa ukunyakaza okusetshenziswa empilweni yansuku zonke (ukuklabalaza, ukuphakamisa, ukugoba). Njengoba zidinga ukuthi ulinganise isisindo somzimba wakho, imisipha yakho eyinhloko (i-abs ne-back) ibizelwa esenzweni phakathi nesikhathi sonke sokujima. (Ngeminye imisebenzi ye-ab / back, bona i- "Great Abs Guaranteed.")

Izisekelo: Yenza lokhu kuvivinya umzimba izinsuku ezingu-2-3 ngesonto phakathi nosuku olu-1 lokuphumula. Wonke amazinga: Yenza konke ukuzivocavoca u- "A" ngokulandelana okuboniswe amasonto ayi-4-6. Uma usuwazi kahle ama-A, shintshela ku-"B". Ngemuva kwamaviki angama-4-6 ngaphezulu, qhubekela ku-"C" ukunyakaza.

Kulungele: Qala ukuzivocavoca ngakunye ngemizuzu emi-5 yokukhanya kwe-aerobic emshinini we-cardio, okungcono umqeqeshi wesiphambano osebenza ngomzimba wakho ongaphezulu nophansi ngasikhathi sinye. Okulandelayo, yenza izivivinyo ezi-4 zokuqala (1 usethe ngakunye), ngaphandle kwezisindo noma usebenzisa izinsimbi ezilula kakhulu.

Imisa / i-reps: Uma ungumuntu osaqalayo (awukakasebenzi okungenani emavikini angu-6), yenza amasethi angu-1-2 okuphindaphinda okungu-12-15 ngokuzivocavoca ngakunye. Uma uphakathi (uqeqeshe kabili ngeviki amasonto ayi-8 noma ngaphezulu), yenza amasethi ama-2-3 we-10-12 reps emsebenzini ngamunye. Uma usuthuthuke kakhulu (uqeqeshe izikhathi ezingu-2-3 ngesonto okungenani izinyanga ezi-4), yenza amasethi angu-2-3 we-8-10 reps ngokuzivocavoca ngakunye. Wonke amazinga: Phumula imizuzwana engama-45-90 phakathi kwamasethi.

Ukwelula: Phakathi kweqoqo ngalinye lokuzilolonga, yenza izeluleko ezingazodwa ezisebenzayo zemisipha esanda kusebenza -- imilenze, izinqe, iqolo, amahlombe, isifuba, izingalo. Ukuze welule ngenkuthalo, vumela umsipha obhekene nalowo ozama ukuyelula (okungukuthi, uma uzama ukwelula ama-hamstrings akho, vumela ama-quads akho). Bambelela endaweni yokungezwani okuncane imizuzwana eyi-10; ukukhululwa. Phinda izikhathi ezingama-5-10 eqenjini ngalinye lemisipha.

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