Ungangeza Kanjani Ukuzivocavoca Okuyinhlanganisela Kuhlelo Lwakho Lokuzivocavoca

-Delile

• Izinzuzo
• Ukuzivocavoca umzimba oku-6 ukuzama
• 1. Ukufa
• 2.Buyisela umugqa emuva ukuze ulinganise ne-bicep curl
• 3. Isikwele
• 4.Lunge langaphambili eline-twist
• 5. Ukucindezela kwehlombe kwe-Dumbbell kubhola lokuzivocavoca
• 6. Ukuzungeza kwepulangwe eliphezulu le-T-spine
• Uhlelo lokuzivocavoca
• Amathiphu okuphepha
• Ukuthatha

Yiziphi izivivinyo ezihlanganisiwe?

Ukuvivinya okuyinhlanganisela ukuvivinya umzimba okusebenza amaqembu emisipha amaningi ngasikhathi sinye. Isibonelo, i-squat ukuzivocavoca okuhlanganisiwe okusebenza ama-quadriceps, ama-glutes, namathole.

Ungenza futhi izivivinyo ezihlanganisiwe ezihlanganisa ukuzivocavoca okubili kube ukuhambisa okukodwa ukukhomba imisipha engaphezulu (ngokwesibonelo, umugqa one-bicep curl).

Ukuvivinya umzimba okuhlanganisiwe kwehlukile kokuzivocavoca. Labo basebenza iqembu elilodwa lemisipha ngasikhathi. I-bicep curl yendabuko iyindlela yokuzihlukanisa ehloselwe ukuqinisa ama-biceps, isibonelo.

Ukuzivocavoca okwehlukanisiwe kwesinye isikhathi kuyasiza ekwelashweni ngokomzimba ukuqinisa imisipha ethile noma ukuyivuselela ngemuva kokulimala.

Funda ukuze ufunde ngezinzuzo zokuzivocavoca okuhlanganisiwe nezibonelo, izindlela zokuzifaka ohlelweni lwakho lokuzivocavoca, namathiphu okukugcina uphephile.

Izinzuzo

Inzuzo enkulu yokuzivocavoca okuhlanganisiwe kungaba ukuthi ukusetshenziswa kahle kwesikhathi sakho. Uma unesikhathi esilinganiselwe kuphela sokuzivocavoca umzimba, uzosebenza imisipha eminingi futhi wakhe amandla amaningi ngokugxila ekuvivinyweni okuhlanganisiwe.

Ezinye izinzuzo zifaka:

• ukushisa ama-calories amaningi
• ukwenza ngcono ukuhlangana kwemisipha
• ukukhuphula izinga lokushaya kwenhliziyo
• ngcono ukuguquguquka
• ngcono amandla
• ukuthola ubukhulu bemisipha obuningi

Ukuzivocavoca umzimba oku-6 ukuzama

1. Ukufa

Izinsiza kusebenza ezidingekayo: i-barbell (ngokuzithandela; ingangeza izinsimbi ku-barbell ngenselelo eyengeziwe)

Imisipha ebhekiswe: izingalo zangaphambili, amalahle, ama-glute, imisipha, umgogodla, ongaphezulu-, ophakathi nophansi emuva

1. Yima nge-barbell phansi, izinyawo zihlukaniswe ububanzi okhalweni, izinzwane ngaphansi kwebha.
2. Shayela okhalweni lwakho emuva, ugcine ingaphakathi lakho liqinile futhi umgogodla wakho ungathathi hlangothi njengoba uhlala phansi. Umhlane wakho kufanele uhlale uyisicaba, hhayi ogobile.
3. Bamba ibha ngezandla zakho. Izandla zakho kufanele zibekwe kubha ebanzi kancane kunamathanga akho.
4. Gcina amadolo ethambile bese uphusha izithende zakho njengoba uqala ukuphakamisa.
5. Donsela ibha phezulu ukuze izinkalo zakho kanye nebha zikhuphuke ngasikhathi sinye, ugcine ibha eduze komzimba wakho njengoba uphakamisa.
6. Qedela ngokuma okude ngokucindezela okukhazimulayo phezulu.
7. Yehlisa kancane umgoqo phansi ngenkathi ushaya okhalweni.
8. Yenza ama-reps ayi-10 kuye kwayi-12 bese uphumula okungenani imizuzwana engama-30 kuye kwangama-60 phakathi kwamasethi. Sebenza kuze kube amasethi ama-3.

2.Buyisela umugqa emuva ukuze ulinganise ne-bicep curl

Izisetshenziswa ezidingekayo: iqoqo lama-dumbbells

Imisipha ebhekiswe kuyo: i-glutes, i-hamstrings, i-abs, i-hips, i-biceps

1. Yima ngezinyawo ububanzi be-hip-wide, ubambe i-dumbbell esandleni ngasinye. Izingalo zakho kufanele zelulwe phansi izintende zezandla zibheke emzimbeni.
2. Phindela emuva ngonyawo lwesokudla kanye nezinqe eziphansi nemilenze ungene endaweni yokubamba.
3. Namathisela unyawo lwakho lwesobunxele emhlabathini bese uletha unyawo lwakho lwesokudla phambili ukuze ubuyele ekumeni. Phezulu, hlala ulinganisile kunyawo lwesobunxele, futhi ungavumeli unyawo lwesokudla luthinte phansi.
4. Yenza i-bicep curl ngezingalo zombili ngasikhathi sinye.
5. Buyisela umlenze wangakwesokudla endaweni ye-lunge, ubuyise izingalo phansi nama-dumbbells ahambelana nomzimba.
6. Phinda u-6 kuye ku-8 we-reps emlenzeni wesokudla ngaphambi kokushintshela kwesobunxele.
7. Phumula amasekhondi angama-60 kuye kwangama-90 ngemuva kokuqeda uhlangothi lwesobunxele. Qedela amasethi amabili kuya kwangu-3.

3. Isikwele

Izinsiza kusebenza ziyadingeka: ayikho

Imisipha ehlosiwe: ama-quadriceps, ama-glutes, namathole

1. Qala ngezinyawo ezibanzi kancane kunobubanzi be-hip, izinzwane ziphume kancane.
2. Gcina isifuba sakho siphezulu futhi siphume, hlanganisa isisu sakho, bese ubuyisela isisindo sakho ezithendeni zakho njengoba uphusha iqulu lakho emuva.
3. Zitotobise esikhungweni kuze kube yilapho amathanga akho ehambelana noma ecishe afane phansi. Amadolo akho kufanele ahambisane ngaphezu kozwane lwakho lwesibili.
4. Gcina isifuba sakho siphumile futhi uqinile ngokuqinile njengoba uphusha izithende zakho ukubuyela endaweni yakho yokuqala. Cindezela ama-glutes akho phezulu.
5. Yenza kabusha ama-10 kuya ku-15. Sebenza kuze kube amasethi ama-3.

4.Lunge langaphambili eline-twist

Izinsiza kusebenza ziyadingeka: ayikho

Imisipha ebhekiswe kuyo: i-glutes, imisipha, i-abs, izinkalo

1. Sukuma ubude ngezinyawo zihlukaniswe ububanzi behlombe futhi welule izingalo phambi kwakho.
2. Hambisa unyawo lwesokudla uye endaweni yesikhumba, ugcine izingalo zakho zeluliwe. Umlenze wakho wangaphambili kufanele wakhe i-engela engu-90 degree futhi idolo lakho akumele lidlulele ngale kwezinzwani zakho. Umlenze wakho wangemuva uzophinde wakhe i-angle engu-90 degree.
3. Esimweni se-lunge, shintsha umzimba wakho ophezulu uye kwesokudla, bese ubuyela emuva enkabeni.
4. Buyisela umlenze wangakwesokudla endaweni yokuqala bese ugoqa phambili ukuphinda ukunyakaza ngomlenze wesobunxele.
5. Yenza amaphaphu ayi-8 kuye kwangama-10 emlenzeni ngamunye. Sebenza kuze kube amasethi ama-3.

5. Ukucindezela kwehlombe kwe-Dumbbell kubhola lokuzivocavoca

Izinsiza kusebenza ezidingekayo: iqoqo lama-dumbbell, i-ab noma ibhola lokuzivocavoca

Imisipha ehlosiwe: i-abs, i-deltoids, i-pectoralis enkulu, i-triceps brachii

1. Qala ukuhlala ebholeni lokuzivocavoca ngomgogodla wakho ohlanganyele. Bamba idumbbell eyodwa esandleni ngasinye.
2. Beka ama-dumbbells emathangeni akho ukuqala bese usebenzisa amathanga akho ukukusiza uqhubekisele phambili ama-dumbbells kuze kube ukuphakama kwehlombe, nge-engela engu-90 degree enezindololwane ezinhlangothini nezindunduma ezibheke phambili.
3. Cindezela ama-dumbbells uqonde phezulu kuze kube yilapho izingalo zakho ziqonde ngaphezulu.
4. Kancane kancane buyisela izingalo zakho engxenyeni engu-90 degree, ngendololwane yakho ekuphakameni kwehlombe. Ungahambi phansi kunalokhu noma uzofaka ingcindezi kwijoyini lakho lehlombe.
5. Yenza ama-reps ayi-12 kuye kwangama-15. Sebenza kuze kube amasethi ama-3.

6. Ukuzungeza kwepulangwe eliphezulu le-T-spine

Izinsiza kusebenza ziyadingeka: ayikho

Imisipha yasebenza: ABS, amahlombe

1. Qala endaweni yokuphusha, izingalo zingaphansi kwamahlombe, umnyombo wakho ubandakanyekile. Imilenze kufanele ibe kude nebanga le-hip ububanzi kulo msebenzi.
2. Cindezela amathanga nokukhazimula ngenkathi ubambelela isandla sokudla ngqo phansi.
3. Phakamisa ingalo yangakwesobunxele phezulu bese uphendukisa okhalweni namahlombe ngakwesobunxele, ubacindezele phezulu ophahleni.
4. Letha ingalo yangakwesobunxele phansi bese “ihange” isandla sobunxele siqonde ngqo phansi.
5. Okunye futhi ukusonta ngakho ingalo yangakwesokudla isemoyeni.
6. Yenza ama-reps ayisishiyagalombili kuye kwayi-10 ohlangothini ngalunye. Sebenza kuze kube amasethi ama-3.

Uhlelo lokuzivocavoca

Uma ungumuntu omdala onempilo, kufanele ukwazi ukwenza izivivinyo ezihlanganisiwe izinsuku ezimbili kuya kwezintathu ngeviki:

• Gxila emaqenjini emisipha amaningi usuku ngalunye. Linda okungenani amahora angama-48 phakathi kwezikhathi zokuqeqesha amandla ukuze uvumele imisipha ukuba iphumule.
• Noma ungashintsha phakathi kokuvivinya umzimba okugxile emzimbeni ngosuku olulodwa nokunciphisa umzimba okugxile emzimbeni esifundweni sakho esilandelayo sokuqeqesha.

Ungangeza nezinsuku ze-cardio esimisweni sakho sokuzivocavoca samasonto onke ukuze uthole ukushaya kwenhliziyo yakho, ukushisa amanoni, nokunciphisa ama-calories. Ungenza i-cardio ngezinsuku ophumula ngazo ekuqeqesheni amandla.

Amathiphu okuphepha

Ukuzivocavoca okuhlanganisiwe, njengokubulawa kwabantu, kudinga inqubo ethile ukukusiza uhlale uphephile futhi ugweme ukulimala.

Sebenza nomqeqeshi noma uchwepheshe wezempilo lapho wenza lezi zivivinyo, ikakhulukazi uma ungakaze wenze ukuhambisa ngaphambili. Bangakubuka ukuze baqiniseke ukuthi inqubo yakho ilungile.

Ekugcineni, ungakwazi ukukwazi ukuhamba ngokuphepha ngokwakho. Noma kunjalo, kuhlale kungumqondo omuhle ukuletha umngani wokuzivocavoca ongakubona.

Uma usaqala, khuluma nomqeqeshi noma uchwepheshe wezempilo ejimini yakho. Bangakusiza ukuthola ukuthi iziphi izinsimbi ongaqala ngazo. Umthetho omuhle wesithupha ukuqala ngesisindo esincane ongakwenza kahle ukuphindaphinda okungu-10 kuye ku-15 kusethi eyodwa.

Uma uzizwa uzinzile futhi unethezekile, khulisa isisindo sesethi yesibili neyesithathu. Kufanele "uzwe ukusha" phakathi nokuphindaphindwa okumbalwa kokugcina kepha ungaze uzizwe ungazinzile.

Phuza amanzi phakathi kwamasethi bese umisa ukuzivocavoca umzimba uma uzizwa unekhanda elincane, unesiyezi, noma awuphilile.

Ukuthatha

Ukuzivocavoca okuyinhlanganisela kuyindlela ephumelelayo nephumelelayo yokwandisa isikhathi sakho ejimini. Zama ukuxuba inqubo yakho yokuzivocavoca njalo emavikini ambalwa bese ufaka izivivinyo ezintsha zekhompiyutha.

Izinhlobonhlobo zizokusiza ukuthi usebenze ngokwengeziwe ngamaqembu emisipha, uvimbele ukucwecwa kwamatye, futhi uvikele isithukuthezi.

Uma ungaqiniseki ukuthi ungakwenza kanjani kahle ukuzivocavoca okuhlanganisiwe, buza umqeqeshi noma uchwepheshe wezempilo ejimini yakho. Bangakukhombisa inqubo efanele ukuze uvikele ukulimala.

Ngaphambi kokuqala inqubo entsha yokuzivocavoca, bheka udokotela wakho. Bangancoma uhlelo lokuzivocavoca oluphephile lwezinga lakho lokuqina.