I-Deck of Cards Workout Izokugcina Unyakaza Futhi Uqagela-Nansi Indlela Esebenza Ngayo

-Delile

• Ungayakha Kanjani Ideski Lamakhadi Wokuzivocavoca
• 1. Nquma ukugxila kwakho kokujima.
• 2. Nikeza umsebenzi wesudi ngayinye.
• 3. Yazi abameli bakho.
• 4. Beka umkhawulo wesikhathi.
• 5. Shova amakhadi akho.
• Amathiphu Okudala Ukusebenza Okungcono Kakhulu Kwedekhi Yamakhadi
• Umongo:
• Ingqikithi Yomzimba:
• I-Glutes/Imilenze:
• Umzimba Ongaphezulu/Emuva:
• Buyekeza kwe-

Uma ufuna indlela yokunonga ukusebenzisa kwakho, cabanga ukwenza idokodo lokuzivocavoca kwamakhadi. Lokhu kuvivinya umzimba kukushiya kube sethubeni lokunquma ukuthi yikuphi ukuzivocavoca nokuthi uzokwenzani kangaki kusuka ekhadini elilodwa uye kwelilandelayo. Futhi, ungayidlala wedwa noma nomlingani wakho.

Umongo wedeski lokuzivocavoca kwamakhadi: Ukwabela izivivinyo kusudi ngayinye, udwebe amakhadi, bese wenza umsebenzi ohambisana nesudi yekhadi ngenani lama-reps akhonjiswe yikhadi.

"Inzuzo yalokhu kuvivinya umzimba ukuthi akwenzeki nhlobo-awazi ukuthi yini ezayo ngokulandelayo," kuchaza u-Mat Forzaglia, umqeqeshi wamandla okusebenza oqinisekisiwe kanye nomfundisi we-NEOU Fitness. "Lokhu kungasiza imigomo yakho ye-cardio ngokugcina ijubane lihamba, futhi kungasiza futhi ngamandla ngokufaka ivolumu. Futhi ungayidlala ngezindlela eziningi ezahlukene, kuya ngokugxila kwakho ekuzivocavoca umzimba."

Futhi okuwukuphela kwemfuneko idekhi yamakhadi—ungaklama ukujima ngokusekelwe ezinhlosweni zakho zokufaneleka kanye nezisetshenziswa (hlola amanye alawa mathuluzi athengekayo) onawo. Isibonelo, uma ufuna ukugxila ekwakheni i-abs eqinile, ungakha ukuzivocavoca konke okuzungeze izivivinyo eziyinhloko.

Ingxenye engcono kakhulu? "Ayikho indlela elungile noma engalungile. Kumele ube nengqondo evulekile neyakhayo," usho njalo. Nokuzimisela ukujuluka. Sekushiwo lokho, uma ungazi ukuthi ungaqala kuphi, nansi incwadi yokuqala yokuthi ungayenza kanjani i-DIY idekhi yokujima amakhadi. (Okuhlobene: Ukuzivocavoca Komzimba Okufanele Ukwenze)

Ungayakha Kanjani Ideski Lamakhadi Wokuzivocavoca

1. Nquma ukugxila kwakho kokujima.

Ingabe usuku lomlenze? Ngabe ufuna ukuqinisa umhlane wakho kulabo abadonswayo? Thola ukushaya kwenhliziyo yakho nge-cardio ethile? I-Forzaglia incoma ukukhetha iqembu lemisipha ofuna ukulikhomba noma umgomo ofuna ukuwufinyelela ngokujima, kungakhathaliseki ukuthi i-cardio noma amandla. Isibonelo, ekusebenzeni kwakhe kwedekhi yamakhadi, i-Forzaglia yayimayelana nengqikithi, ngakho-ke wayehlanganisa ukunyakaza okuqhutshwa yi-ab, njengama-hollow hold, ojeke bepulangwe, ama-jackknive, nama-twist aseRussia. Uma ungakhombisi iqembu elithile lemisipha, cabanga ukukwenza ukuzivocavoca umzimba okuphelele bese ukhetha izivivinyo ezibandakanya umzimba ophezulu, umzimba ophansi, umgogodla kanye ne-cardio.

2. Nikeza umsebenzi wesudi ngayinye.

Ngokuya ngokugxila kokuzivocavoca kwakho, uzokwabela izivivinyo ezahlukahlukene zesudi ngayinye. Isibonelo, uma kuwusuku lomlenze, ungenza ukweqa kwe-squat kuwo wonke amakhadi enhliziyo namaphaphu asemaceleni kuwo wonke amakhadi we-spade owadwebayo. (Noma noma yikuphi kwalezi zivivinyo zosuku lomlenze ezihamba phambili.) Kungakhathaliseki ukuthi ukhetha ziphi izivivinyo, ufuna ukwenza isiqiniseko sokuthi unawo wonke amathuluzi okusebenza (uma usebenzisa noma iyiphi) ukuze uguquko lungabi nazihibe futhi ungachithi isikhathi ngokuphumputha. phezu kwezinto. Nasi isampula yokuzivocavoca okunikezwe amasudi ahlukile:

• Amadayimane = Amapulangwe-phezulu
• Izinhliziyo = Ama-Squat Jump
• Amakilabhu = Superman Lat Donsa-Phansi
• Ama-Spades = Ama-Russian Twists

Nquma ukuthi wenzeni ngamakhadi akho obuso. Unganquma ukubala amakhadi obuso njengenani elithile lokuphindaphinda—ngakho oJacks = 11, Queens = 12, njll—noma ungaqoka amakhadi obuso njengokunyakaza okukhethekile. Isibonelo, ekusebenzeni kwakhe kwamakhadi, u-Forzaglia wabela ama-jumping jack amakhadi we-jack, amabhuloho akhazimulayo amakhadi endlovukazi, kanye nama-supermans amakhadi enkosi. Ungenza wonke amakhadi obuso abe ama-reps angu-10 noma ukunyakaza okusekelwe esikhathini. Nazi izibonelo ezengeziwe:

• Amajack = ama-V-Ups noma ama-Knee Tucks imizuzwana engama-30
• I-Queens = Amalambu weLateral imizuzwana engama-30
• Amakhosi = Blast-Off Push-Ups imizuzwana engama-30
• I-Ace = iBurpees imizuzwana engama-30

3. Yazi abameli bakho.

Inombolo esekhadini izonquma inani lama-reps ozowenza kumsebenzi ngamunye. Ngakho-ke uma ukhipha izinhliziyo eziyisikhombisa, ngokwesibonelo, uzokwenza izikhathi eziyisikhombisa zalowo msebenzi. "Ngenze amakhadi obuso ama-rep reps ama-10 futhi amahlaya abephumula ngemizuzwana engu-30," kusho u-Forzaglia. Uma ufaka ukuzivocavoca kwe-isometric (njengamapulangwe noma ukubamba okuyize) njengoba ikhadi lobuso lihamba, ungababela njengamasekhondi angama-30 noma amasekhondi angama-45. Futhi uma ufuna ukufaka inselelo kumakhadi we-rep-rep, ungakwenza kube ukubalwa okuphindwe kabili ngokuhamba ngakunye; ngakho-ke uma wenza abaqwali bezintaba ezitshekile, ukushayela amadolo womabili kubalwa njenge-rep eyodwa esikhundleni samabili. (Ukuqeqeshwa kwamandla okuphindaphinda ingxenye kungenza ukuzivocavoca kube inselele kakhulu, futhi.)

4. Beka umkhawulo wesikhathi.

Nakuba ingekho imithetho emikhawulweni ethile yesikhathi sokujima kwedekhi yamakhadi, umgomo uwukuthola wonke amakhadi angama-52, kanye namakhadi amabili amahlaya ngokushesha okukhulu. "Ngokuya ngokugxila kokuzivocavoca umzimba kwakho, kungaba nzima ukuqeda, kepha umqondo ophelele ukuthi udlule emphemeni wonke," kusho uForzaglia. (FTR, nakhu ukuthi kungakanani ukuvivinya umzimba okudingayo ngempela ngesonto.)

Lokho kusho ukuthi kuncane ukungabi khona kwekhefu phakathi kwamakhadi okuphenya. "Uma ikhadi elilodwa selenziwe, flip kwelilandelayo bese ugcine isikhathi sokuphumula sifushane ukuze izinga lokushaya kwenhliziyo yakho lihlale liphezulu. Ngisho noma ukuzivocavoca kwakho kusekelwe emandleni, ukungaphumuli ngaphandle kokufaka ikhadi elilandelayo kungaba wukuzivocavoca okunzima kakhulu, "kusho uForzaglia.

Cishe ungakwazi ukungena kulo lonke idekhi yamakhadi ngemizuzu eyi-15 kuye kwengama-20, kodwa futhi ungabeka imigomo ethile, njengokuqeda uhhafu wedekhi ngemizuzu eyi-10, noma ukusetha isibali sikhathi sezikhathi eziyimizuzu emi-5, kanye nokubona ukuthi mangaki amakhadi ongawathola. qeda kungakapheli leso sikhathi. Enye indlela yokusetha ukuzivocavoca ukusebenzisa umzimba ongaphezulu imizuzu eyi-10 kanye nomzimba ophansi eminye imizuzu eyi-10.

5. Shova amakhadi akho.

Manje njengoba usunikeze izivivinyo zayo yonke isudi futhi wazi ukuthi mangaki ama-reps okudingeka uwagcwalise ekhadini ngalinye, sekuyisikhathi sokuqala i-sweatin '! Kepha ngaphambi kokuthi uqale ukujima kwakho, qiniseka ukuthi ushintsha amakhadi akho ukuze ungenzi izivivinyo ezifanayo ngokulandelana. Ufuna ukwenza izivivinyo ezahlukahlukene ukuze uhlale uphonswa inselelo kukho konke ukujima. (Okuhlobene: I-Creative Bodyweight EMOM Workout Yikho Konke Okushiwo Ngejubane)

Amathiphu Okudala Ukusebenza Okungcono Kakhulu Kwedekhi Yamakhadi

Njenganoma yikuphi ukuzivocavoca, kufanele uhlose ukuba nokunyakaza nokudonsa, okusiza ukuqeqesha kokubili ngaphambili futhi emuva komzimba wakho. "Ukwenza lo msebenzi nge-bodyweight kungaba nzima ukwengeza ukunyakaza kokudonsa, kepha uma unemishini ethile noma into engahleliwe ongayisebenzisa, nakanjani ungazivocavoca kahle," kusho uForzaglia. Ama-push-ups, ama-plank-ups noma imishini yokunyathela eyehlayo iyizibonelo ezinhle zokuzivocavoca kwe-push okufanele zikufake ekuzivocavoca umzimba kwakho, nangokudonsa ukunyakaza, u-Forzaglia uthi ungalala esiswini sakho bese wenza u-Ts ngezandla zakho, njengoba ubungenza ngokuhlukahluka okuthile ama-supermans, ukugxila ekuqiniseni ingemuva elingenhla nokuvula isifuba. Ungasebenzisa futhi izisindo ukwenza imigqa noma amabhendi okumelana ukuze uhlukaniseke noma uthole okuthile ongalenga kukho (i-TRX, amabha epharalethi, isitulo esiqinile, noma i-handrail ingase isebenze) ukuze wenze imigqa ehlanekezelwe.

Uma unomngane wokuzivocavoca, ningashintshana ngokukhipha amakhadi nokwenza izivivinyo. Uyapheqa, benza umsebenzi, bese bayaphenduka bese wenza umnyakazo. Amathuba awapheli! (Noma, sebenzisa okunye kwalokhu kuhamba kozakwethu kokudala.)

Mayelana nokuhlanganisa ideskithophu yokujima kwamakhadi esimisweni sakho, i-Forzaglia ithi isebenza kahle kakhulu njengomjikelezo wokukhathala noma isiphetho ekupheleni kokujima kwakho. Kodwa ngenxa yokuthi iguquguquka kakhulu, ungasebenzisa ukujima kwedekhi yamakhadi njengosuku lwakho lomlenze, usuku lwesifuba, njll.

Hlola ezinye ze-Forzaglia's top bodyweight exercises, kanye nokunye ukunyakaza, ukuze uhlanganise ideki lakho lokujima kwamakhadi. (Noma hamba lapha ngeminye imibono engama-30 yokuzivocavoca umzimba.)

Umongo:

• Abaqwali Bentaba
• Hlala kahle
• Hold Hold
• Ama-Plank Jacks
• Jackknife

Ingqikithi Yomzimba:

• I-Burpee
• Push-Up
• UJack Egxumayo
• I-Truster

I-Glutes/Imilenze:

• Iskwele Jump
• Jump Lunge
• I-Tuck Jump
• Thinta-Down Jack
• IGlute Bridge

Umzimba Ongaphezulu/Emuva:

• USuperman
• Sawubona
• I-Tricep Push-Up
• I-Plank-Up
• I-Incworm Shoulder Tap

Buyekeza kwe-