Ungazithola Kanjani Izikhali Zethoni: Ukuzivocavoca okungu-7

-Delile

• Ukubuka konke
• 1. Ingalo yesilayidi
• 2. Ibhola liyashaya
• 3. Dumbbell ebhentshini cindezela
• 4. Ama-curls e-Bicep ngebhendi
• 5. TRX noma supine barbell imigqa
• 6. Ukucindezela okuncane
• 7. Izintambo zokulwa
• Ukuthatha
• I-3 HIIT Ishukumisela Ukuqinisa Izikhali

Ukubuka konke

Njengoba sonke sifuna ukuthi kube yiqiniso, asikwazi ukukhetha indawo emzimbeni wethu ukuze "sibone ukunciphisa." kukhombisile ukuthi ukuzivocavoca imishini ethi ukuqeda izibambo zothando noma ukunciphisa amathanga akho kungamanga.

Awukwazi ukushisa amafutha endaweni ethile yomzimba ngokuvivinya umzimba okubhekise endaweni eyodwa kuphela.

Kodwa lokho akusho ukuthi awukwazi ukunciphisa izingalo zakho, nawo wonke umzimba wakho, ngalezi zivivinyo.

Ngokwe-American Council on Exercise, ukuhlanganisa i-cardio, ukuqeqesha amandla, kanye nokudla okunempilo kuyindlela enhle yokunciphisa amafutha omzimba. Lezi zivivinyo zizokusiza ukuthi uphakamise izinga lokushaya kwenhliziyo yakho, uqinise izingalo zakho, futhi wehlise amafutha omzimba.

1. Ingalo yesilayidi

Amasilayidi engalo alungele ukwenza izingalo zakho zisebenze (ikakhulukazi ama-triceps akho), futhi asebenza nengqikithi yakho yonke. Ngokuya ngeMayo Clinic, izivivinyo ezingumgogodla njengezilayidi zezingalo zingakhuphula ibhalansi yakho yonke, ukuzinza, nokuqondanisa komzimba.

Izinsiza kusebenza ziyadingeka: Izilayida, amapuleti ephepha, noma amathawula amabili amancane

1. Guqa ngezandla zakho kuzo zombili izilayidi. Beka uhlaka ngaphansi kwamadolo akho ukuze wenze lokhu kube mnandi, ikakhulukazi uma unamadolo azwelayo noma usesitezi esiqinile.
2. Faka umnyombo wakho ngokudonsa inkinobho yakho yesisu uye emgogodleni wakho bese uqinisa i-abs yakho.
3. Ukugcina umgogodla wakho uqonde futhi nengaphakathi lakho lihlanganyele, slayida izingalo zakho phambi kwakho ukuze usondeze isifuba sakho emhlabathini.
4. Donsela izingalo zakho emuva, ngasemadolweni akho, bese ubuyela endaweni yakho yokuqala ngaphandle kokugoba izindololwane zakho. Qaphela ukuthi ungaguqi umhlane wakho njengoba udonsela izingalo zakho kuyo yonke le nhlangano, qiniseka ukuthi ugxile ekugcineni umnyombo wakho ubandakanyekile nomhlane wakho uqondile.

Amathiphu

• Ungakwenza lokhu kube lula ngokuslayida ingalo ngayinye.
• Ungathola futhi zonke izinzuzo ngaphandle kokuthinta isifuba sakho emhlabathini. Mane uye phansi kakhulu ngangokunokwenzeka, ume ngaphambi:
  • awusakwazi ukudonsela izandla zakho emuva ngomgogodla oqondile
  • ngaphambi kokuba isifuba sakho sithinte phansi
  • Ukwenza kube nzima kakhulu, slayida izingalo zakho epulangwe bese ugcina amadolo akho emhlabathini kulo lonke lolu vivinyo.

2. Ibhola liyashaya

Le nhlangano ye-plyometric ikunikeza zonke izinzuzo ngaphandle kokushaya ngamandla. Ukushaywa kwebhola kungukunyakaza okugcwele komzimba okuzokhathala izingalo zakho bese kungeza i-cardio encane ekusebenzeni kwakho.

Izinsiza kusebenza ziyadingeka: Ibhola lezokwelapha noma ibhola le-slam

1. Yima ngezinyawo zakho ububanzi be-hip-wide bese ubamba ibhola esifubeni sakho.
2. Phakamisa ibhola phezulu futhi ngemuva kancane kwekhanda lakho.
3. Gobisa amadolo akho bese uphonsa ibhola phansi ngamandla ngangokunokwenzeka.
4. Thatha ibhola njengoba libuyela emuva (noma ulikhe phezulu uma lingabhampi) ulibuyisele phezulu kwekhanda lakho. Sonke lesi sikhathi, gcina umgogodla wakho uqonde bese usebenzisa amadolo akho ukukuphakamisa.
5. Qala ukuphindaphinda kwakho okulandelayo.

Amathiphu

• Ngaphambi kokuba uqale, hlola ibhola lakho ukuze uqiniseke ukuthi alibhampi kakhulu. Ibhola kufanele lisindwe ngokuqhathaniswa, kodwa lingasindi kakhulu kangangokuba ungakwazi ukwenza konke ukunyakaza ngomhlane wakho uqonde.
• Lokhu kuhamba kufanele kwenziwe kahle. Uma usuqedile ukuphinda, sebenzisa ukuqhuma okuncane kwebhola ukukuqalisa kusethi elandelayo. Yenza okusemandleni akho ukuqhubeka uhamba ngalokhu kuphindaphindwa ukugcina ukushaya kwenhliziyo yakho kunyakaza nokunyakaza.
• Qala ngama-reps amaningi ngangokunokwenzeka ngemizuzwana engama-20 kuye kwangama-30 amasethi amathathu kuye kwahlanu. Qiniseka ukuthi uphumula ngokwanele phakathi kwamasethi.
• Yima lapho usukhathele futhi ungasakwazi ukubamba ibhola ngokuphepha ekhanda lakho noma ugcine umgogodla wakho uqonde kulo lonke ukunyakaza.

I-National Strength and Conditioning Association incoma ukuthatha amahora angama-48 ukululama ngemuva kokuzivocavoca nge-plyometric, ngakho-ke khumbula ukunikeza izingalo zakho ikhefu kuma-plyometric anamandla noma anomthelela omkhulu uze ululame.

3. Dumbbell ebhentshini cindezela

Akudingeki ukuthi uphakamise izinsimbi ezinkulu ukuze uthole izinzuzo zokucindezela ibhentshi.

Ukwenza umshini wokucindezela ibhentshi we-dumbbell inselele imisipha yakho futhi kusize ukunciphisa ukungalingani kwemisipha noma ubuthakathaka phakathi kwezingalo zakho ezivelele nezingajwayelekile. Yize yaziwa kakhulu ngokusebenza kwesifuba sakho, umshini wokucindezela ibhentshi we-dumbbell nawo uzokuqinisa ama-deltoid akho, ama-triceps, nama-lats.

Izinsiza kusebenza ziyadingeka: Izimbumbulu ezimbili nebhentshi

1. Lala ngomhlane uyisicaba ebhentshini nasezinyaweni uqinile phansi. Uma izinyawo zakho zingathinti ngokuqinile phansi, beka amapuleti noma ibhentshi lesinyathelo ngaphansi kwazo ukukunika indawo ezinzile, noma ukubeka izinyawo zakho ebhentshini.
2. Gcina umgogodla wakho ungathathi hlangothi (iqolo lakho elingezansi kufanele ligobeke kancane) ngokubandakanya ingqikithi yakho.
3. Donsela amahlombe akho ezindlebeni zakho bese uhlangana kancane. Amahlombe akho, okhalweni, nekhanda kufanele kuxhumane ngokuqinile nebhentshi.
4. Gcina izingalo zakho ziqinile emaceleni akho njengoba uphakamisa ama-dumbbells up. Intende yesandla sakho kufanele ibheke phambili kulo lonke ukunyakaza noma nge-angle engu-45 degree.
5. Yehlisa kancane ama-dumbbells esifubeni sakho ngezindololwane zakho ezinhlangothini zakho. Gcina izindololwane zakho ziqinile kuwo wonke umnyakazo ukuze usebenze ama-triceps akho.

Amathiphu

• Uma ungenalo ibhentshi elitholakalayo, ungakwenza lokhu phansi noma ebhentshini lesinyathelo.

4. Ama-curls e-Bicep ngebhendi

Izinsiza kusebenza ziyadingeka: Ibhande lokumelana

1. Nyathela kwibhande ngakho-ke lihlala ngaphansi kwengubo yonyawo lwakho.
2. Bamba imikhawulo yebhande ukuze izintende zezandla zakho zibheke phambili futhi izingalo zakho ziseduze kwakho.
3. Njengoba izindololwane zakho ziqinile ezimbanjeni zakho, kancane ugobise izingalo zakho ukuletha izandla zakho emahlombe akho.
4. Yehlisa kancane izandla zakho emuva ezinhlangothini zakho.

Amathiphu

• Musa ukujikisa noma ukuncika emuva ukuletha izandla zakho phezulu. Umzimba wakho kufanele uhlale uqine ngokuphelele ngaphandle kwezingalo zakho.

5. TRX noma supine barbell imigqa

Ngeke nje usebenzise izingalo zakho ngalokhu kuvivinya umzimba, kodwa futhi uzoqinisa leyo misipha yomhlane wakho ongaphezulu osiza ukuthuthukisa ukuma komzimba.

Izinsiza kusebenza ziyadingeka: Imichilo ye-TRX, izindandatho eziphansi zokuzivocavoca, noma i-barbell engenalutho kanye ne-rack.

1. Bamba izibambo bese uhamba kancane uye emuva ukuze uthole ukungezwani ezintanjeni.
2. Njengoba isifuba sakho sibheke endaweni okusetshenzwa kulengwa kuyo, hamba izinyawo zakho zibheke ezizibeni uze ube sebangeni elingu-45 degree. Bamba imichilo ukuze izintende zezandla zakho zibheke phambili.
3. Faka umnyombo wakho njengoba ubungeke ubeke ipulangwe bese ugcina umzimba wakho ulayini oqondile ngenkathi uqala ukudonsa isifuba sakho uze ufike ezibambo. Gcina amahlombe akho ehlombe phansi, kude nezindlebe zakho, bese udonsela ndawonye.
4. Lapho nje izandla nesifuba sakho kuhlangana, yehlisa kancane uye phansi endaweni yakho yokuqala nomzimba wakho wonke ulayini oqondile.

Amathiphu

• Dlala ngokuzungezile ngokubamba kwakho. Izintende ezibhekene nezinyawo zakho zizosebenza ama-triceps akho. Izintende ezibhekene nekhanda lakho zizobhekisa ama-biceps akho.
• Ukwenza imigqa ibe lula, yima uqonde kakhudlwana ngokuhamba izinyawo zakho eduze nendawo okusetshenzwa kulengwa kuyo. Kufanele ume mpo ngokwanele ukuthi ungagcina okhalweni lwakho bese ubuyela emuva uqonde kulo lonke ukunyakaza ngaphandle kokugoba noma ukugoba umgogodla wakho.
• Uma ufuna enye inselelo, hamba izinyawo zakho kude nezandla zakho.
• Uma ungenayo imichilo noma amasongo e-TRX, ungasebenzisa i-barbell engenalutho kuraki. Qaphela ukubeka ikhanda lakho ngaphansi kwe-rack ukuze udonsele ibha kuyo esikhundleni sokuya ngaphambili kwezingwegwe. Ungaguqula ukuphakama kwebha ukwenza kube lula (phezulu) noma kube nzima (phansi).

6. Ukucindezela okuncane

Izinsiza kusebenza ziyadingeka: Akukho.

1. Qala endaweni yepulangwe ngezandla zakho ngqo ngaphansi kwamahlombe akho neminwe yakho ikhombe phambili.
2. Yehlisa phansi ngezindololwane zakho ezinhlangothini zakho bese ukhomba ezinyaweni zakho. Gcina amahlombe akho, izinkalo, namadolo konke ngendlela eqondile njengoba wehlisa isifuba sakho phansi.
3. Zibuyisele emuva ekuqaleni ngaphandle kokungena emhlane wakho ongezansi. Amahlombe akho kanye nezinqulu kufanele ziphakamise ngasikhathi sinye.

Amathiphu

• Ukwenza lokhu kube lula, ungakwenza lokhu emadolweni akho, noma ngamacwecwe esisindo noma ibhentshi lesinyathelo ngaphansi kwezandla zakho.

7. Izintambo zokulwa

Shisa amafutha, wandise ukukhuthazela kwenhliziyo yakho, bese uthinta izingalo zakho ngasikhathi sinye ngalezi zintambo. Hhayi nje kuphela ukuthi bazokhuphula izinga lokushaya kwenhliziyo yakho futhi bakwenze ujuluke, kodwa futhi bazothuthukisa amandla akho wangaphakathi nawasehlombe.

Izinsiza kusebenza ziyadingeka: Izintambo zokulwa

1. Yima ngezinyawo zakho ububanzi be-hip-wide, amadolo agobile kancane, bese ubuyela emuva uqonde.
2. Bamba izintambo bese uphakamisa izandla zakho ndawonye ukuze wenze igagasi.
3. Zama ukusheshisa ukunyakaza kwesandla sakho ukuze wakhe amagagasi amancane, noma wehlise izinto phansi bese uhambisa izandla zakho ibanga elikhudlwana ukudala amagagasi amakhulu.
4. Zama ukugcina izintambo zihamba imizuzwana engama-30, kathathu, ngokuphumula phakathi kwesethi ngayinye.

Amathiphu

• Dlala ngamagagasi amafushane, amagagasi amade, uhambisa izingalo zakho ngasikhathi sinye, ushintshanisa eyodwa phezulu nenye phansi, futhi uhambisa izingalo zakho ngaphakathi nangaphandle kanye naphezulu naphezulu.
• Ungazishaya futhi izintambo emhlabathini njengebhola elishaywa ngenhla.

Ukuthatha

Lezi zivivinyo zizokusiza ekuqiniseni nasekukhulumeni izingalo zakho. Ngeke zikusize uncibilikise amanoni ezandleni zakho, kepha zingakusiza ulahlekelwe isisindo kuwo wonke umzimba wakho futhi uveze imisipha oyisebenzele kanzima ukuyakha.

I-3 HIIT Ishukumisela Ukuqinisa Izikhali