7 Imishini Yokuzivocavoca EGym Ebaluleke Kakhulu Isikhathi Sakho

-Delile

• 1. Lat Donsela Phansi
• 2. Umshini Wokudonsa/Ukucwilisa
• 3. Uhleli Umugqa Womugqa
• 4. Isifuba Cindezela
• 5. Uhlezi Umlenze Cindezela
• 6. I-Hamstring Curl
• 7. Umshini Wentambo
• Ungasikhetha Kanjani Isisindo Esilungile Ngenkathi Usebenzisa Imishini Yokuzivocavoca
• Buyekeza kwe-

Lapho ukhetha indlela engcono kakhulu yokusebenzisa amaminithi akho ngesikhathi sokuzivoxavoxa, ochwepheshe ngokuvamile banikeza imishini yokuzivocavoca ithuba eliqinile ukuze bavune ukujima kwesisindo somzimba noma izinsimbi zamahhala. Futhi akusethusi ngempela: Okuningi kwalokho esikufundile ngemishini yokuzivocavoca ukuthi bayancela.

"Imishini yokuzivocavoca, ikakhulukazi, isetshenziselwa ukusebenza ingxenye eyodwa yomzimba noma iqembu lemisipha ngesikhathi. Futhi kukho konke esikufundile mayelana nokufaneleka, siyazi ukuthi lokho akusiyo indlela engcono kakhulu yokusebenzisa isikhathi sakho, "kuchaza. umqeqeshi uDavid Carson, u-CSCS, umqeqeshi we-Nike nomqeqeshi kuhlelo lokusebenza lokujima lwe-SweatWorking. "Kulesi simo sezulu sokuqina - lapho sifundiswa khona ukuthi sidinga ukwenza umsebenzi omningi noma sisebenzise izitho zomzimba eziningi ngesikhathi esincane - imishini yokuzivocavoca ayingeni ku-equation."

Njengoba imishini yemilenze, imishini yengalo, nemishini yokuzivocavoca emuva ejimini izinzile futhi inenye (noma imbalwa, okungenani) iminyakazo engaguquki, awusebenzisi nemisipha esekelayo ukugcina umzimba wakho nesisindo sizinzile, kunezela umqeqeshi U-Laura Arndt, i-CSCS, i-CEO ye-Matriarc, uhlelo lokusebenza lokufaneleka ngaphambi nangemuva kokubeletha. Isibonelo, ukwenza i-biceps curl emile kuzokuphoqa ukuthi uhlanganyele imilenze nomgogodla wakho, kanti ukuncika kumshini we-biceps curl kuzogcina umsebenzi omningi emzimbeni wakho ophezulu. (Okuhlobene: Ungayakha Kanjani i-Perfect Circuit Training Workout)

Futhi, ngenkathi imishini yokuzivocavoca ingabonakala ingenangqondo, usengazilimaza uma uyisebenzisa ngokungafanele. "Imishini yokuzivocavoca umzimba idinga ukunakekelwa ngemininingwane uma kukhulunywa ngezihlalo zakho namanani esisindo," kusho u-Arndt. "Ukusebenzisa umshini wokuzivocavoca ngokunyakaza okuphindaphindiwe endaweni engafanele noma ngesisindo esingalungile kungadala ukulimala futhi kulimaze amalunga akho."

Ngaphezu kwalokho, lapho usebenzisa le mishini yemilenze nemishini yokuzivocavoca izingalo ejimini, uchitha isikhathi esiningi uhleli phansi. Uma wenza isivivinyo uhlezi bese usebenzisa isikhathi sakho sokuphumula u-chillin' efonini yakho, ukujima kwakho kuzogcina kungasebenzi kakhulu. Futhi lokho akulona yini okuphambene nalokho ofuna ukukwenza ngesikhathi sokuzivocavoca umzimba?

Kodwa ngaphambi kokuba uqiniseke ukuthi ususa yonke imishini yokuzivocavoca ejimini, cabanga ngale mishini eyisikhombisa yomlenze, ingalo, neyasemuva efanele indawo ethile esimisweni sakho sokuzivocavoca.

1. Lat Donsela Phansi

Umhlane oqinile uzokusiza ume mude futhi unciphise ingozi yakho yokulimala.

"Uzothola umshini wokudonsela phansi kuwo wonke ama-gym eMelika," kusho uCarson. "Lo mshini wokuvivinya umzimba emuva (okhonjiswe ngegama lawo) usebenza imisipha ye-latissimus dorsi (noma ama-lats) atholakala emhlane wakho futhi azungeze ngemuva kwe-ribcage yakho," usho kanje.

"Engikuthandayo ngokudonswa phansi kwe-lat yindlela okulingisa ngayo ukudonsa, okungenye yezindlela zokuzivocavoca umzimba ezinhle kakhulu ongazenza," esho. Kodwa-ke, ukudonsa kuyabhuduzela-ngakho-ke akunakwenzeka ukuthi ungavele ushaye eyodwa ngaphandle kokuqeqeshwa. Yakha amandla lat ngomunye wemishini yezingalo esebenza kahle kakhulu ejimini, futhi uzobe ubethela ukudonsa okuhle ngaphambi kokuthi wazi. "Wonke umuntu angama ukukhulisa amandla akhe okudonsa," kusho uCarson.

Zama amasethi ama-3 we-8 kuye ku-12 reps usebenzisa lo mshini wokuzivocavoca emuva.

2. Umshini Wokudonsa/Ukucwilisa

Isikhumbuzi: Ukuhudula kunzima, kuqinisekile, kepha kunjalo nokudipha komzimba. Bobabili bangababulali bemisipha yakho yomzimba nangaphezulu futhi kulula kakhulu ukusho kunokukwenza. Lo mshini wokuvivinya umzimba we-combo ukuvumela ukuthi usebenze ngawo womabili kuyilapho wehlisa iphesenti lesisindo somzimba wakho oliphakamisayo ngempela, kusho u-Arndt. "Lo mshini wokuzivocavoca usiza ukugcina ifomu elihle njengoba wakha amandla kuwo wonke umzimba wakho ophezulu, ikakhulukazi uma usaqala noma ufuna ukusebenza kuma-rep rep high, ama-weight weight sets," usho kanje.

Ngosuku lomzimba ongaphezulu, zama ukusebenzisa lo mshini ngokudonsa okushintshiwe kanye namadiphu e-triceps. "Ngincoma ukusebenzisa amaphesenti angu-50 kuya kwangu-70 wesisindo somzimba wakho ngamasethi angu-3 we-8 kuya ku-10 reps," usho kanje. (Okungcono nokho, yenze ibe yi-superset ngokushintshanisa phakathi kokunyakaza okubili.)

3. Uhleli Umugqa Womugqa

"Njengokudonsela phansi, umshini ohleli phansi usebenza ama-lats, kulokhu ugxile kakhulu maphakathi no-emuva kwazise udonsela isisindo kuwe ubheke phezulu," kusho uCarson. Lo mshini wokuzivivinya emuva uphinde usebenze ohlangothini olungemuva lwamahlombe akho, kanye nama-biceps, nama-rhomboids (omunye umsipha wangemuva). "Lokhu kuyisinyathelo esihle uma uhlala edeskini usuku lonke ngoba lokho kusho ukuthi ulahlekelwa amandla emisipha yakho ye-postural, engabangela ubuhlungu nokungakhululeki lapho ubuthakathaka," uyachaza.

Zama amasethi ama-3 we-8 to 12 reps.

4. Isifuba Cindezela

Lo mshini wengalo uyindlela ephumelela ngokumangazayo yokusebenza imisipha eminingi ngasikhathi sinye.

"Umshini wokucindezela isifuba uyindlela enhle yokuhlukanisa ama-deltoids akho angaphambili (ngaphambili kwamahlombe akho) kanye nama-pectorals (imisipha yesifuba) ngaphandle kokufaka ubunzima obuningi ezihlakaleni nasemahlombe njengoba kwenza ama-push-ups," kusho u-Arndt. Ngaphezu kwalokho, "uma unemhubhe we-carpal noma izinkinga zesandla / isihlakala, umshini wokunyathelisa isifuba uyindlela enhle yokunyathelisa ibhentshi noma i-push-up kodwa isebenza ngamaqembu emisipha afanayo," uyanezela.

Ngosuku lokuphakamisa umzimba ophezulu noma isifuba/ama-triceps, zama amasethi angu-3 okuphindaphinda okungu-8 kuye kwayi-12 ngesitaki sesisindo esimaphakathi kuya kwesinzima. (I-FYI, nazi izinketho zokuzivocavoca ezi-6 eziphezulu ukwenza ama-pecs akho abe ngcono.)

5. Uhlezi Umlenze Cindezela

Ngomshini womlenze ejimini, inhloko ubheke emshinini wokucindezela umlenze. Ngenxa yokusekelwa kwayo emuva, inikeza indawo eguquliwe ye-squat, isebenza ama-glutes akho, ama-hamstrings, nama-quads ngaphandle kokubeka ubunzima obuningi emhlane wakho ophansi nasemadolweni, kusho u-Arndt. "Ungaguqula isihlalo sakho ukuze unqume ukuthi 'ujule kangakanani' umshini wokucindezela / isikwele ofuna ukukwenza, futhi ushintshe isisindo sakho lapho kudingeka," usho kanje.

"Ngenxa yokuthi lo msebenzi usebenza amaqembu amakhulu emisipha-ama-glutes akho, ama-hamstrings, nama-quads-kufanele kube omunye wokuzivocavoca umzimba wokuqala ophansi owuqedile ejimini," usho kanje.

Ngosuku lomzimba ophansi, zama amasethi ama-3 we-10 kuye ku-15 reps endaweni yokubeka isisindo esincane. Qala ukukhanya ngesisindo osikhethayo kulo mshini wokuzivocavoca, futhi ungahlala usinda kakhulu uma kudingeka. (Ukusikisela: I-reps eyodwa noma ezimbili zokugcina kufanele zizizwe zinzima impela — bona ngezansi ukuze uthole okwengeziwe ngokuthi ungalikhetha kanjani izinga le-LB elifanele kunoma imuphi umshini wokuzivocavoca.)

6. I-Hamstring Curl

"I-Hamstrings iba ngomunye wemisipha enzima kakhulu ukuyihlukanisa futhi isebenze ngokuphepha nangempumelelo," kusho uCarson. Kodwa-ke, "umshini we-hamstring curl ukuvumela ukuthi ukwenze kokubili, okuyinto ebaluleke kakhulu kunoma ngubani omusha ekuqeqesheni ukumelana noma obheke ukukhulisa amandla nosayizi wale ntambo," usho njalo.

Ngenxa yokuthi abesifazane abaningi ngokwemvelo bangama-quad-dominant (okusho ukuthi ama-quad akho anamandla kunama-hamstrings akho) kuyakhokhela ukufaka ukunyakaza okuphoqa ama-hamstrings akho ukwenza wonke umsebenzi ngaphandle kokuvumela ama-quad akho athathe. (Lokhu kungokunye kokungalingani kwemisipha okuvamile.) Hlanganisa ama-curls okusika imisipha usebenzisa lo mshini womlenze ekuzivocavoceni kwakho ukuze uqiniseke ukuthi imihlane yemilenze yakho iyaluzwa lolu thando.

Zama amasethi ama-3 we-8 to 12 reps.

7. Umshini Wentambo

Uma bekufanele ukhethe umshini owodwa ejimini, sebenzisa lo. Kungenxa yokuthi umbhoshongo wekhebula - ofaka izitaki eziningana zesisindo, izintambo eziguquguqukayo, kanye nenqwaba yokunamathiselwe - unikeza izivivinyo eziningi ukukhomba yonke imisipha yakho emikhulu. Ngokuqhwanyaza nje kwesiqeshana, ungahamba kalula kusuka ekwenzeni ama-curls ukuya kuma-kickbacks ukuya emigqeni kumshini ofanayo wokuzivocavoca. Lesi siteshi esinezinjongo eziningi sinezinto ezithile ezingathí sina ezinganikezwa ngisho nezisindo zamahhala noma ukuhamba komzimba.

“Imishini yamakhebula ikuvumela ukuthi usebenze kuwo wonke ama-engeli, iningi lawo elingakwazi ukukopishwa ngama-dumbbells,” usho kanje. Ngenxa yamandla adonsela phansi, uhlala usebenza ngokumelene nokudonsela phansi okunama-dumbbell noma izisindo zamahhala. Ngomshini wekhebula, unenketho yokusebenza ngokumelene nokumelana okuvundlile noma kwe-diagonal.

Futhi akupheleli lapho: Imishini yekhebula nayo inikela ngomugqa oqhubekayo wokungezwani (okusho ukuthi isisindo sihlala sifana phakathi nakho konke ukuzivocavoca), okungukuthi, futhi, akunjalo ngama-dumbbells ngenxa yamandla adonsela phansi, kusho uCarson. Futhi, imishini yekhebula ivumela amaphethini amaningi wokunyakaza, enikela ngokuhlukahluka okuningi kokuzivocavoca ongakwenza, uyanezela. Njengoba ukwazi ukulungisa iphuzu lokumelana phezulu, phansi, nangasemaceleni, ongeke ukwenze emshinini wezingalo ohlezi ejimini, ungabeka umzimba wakho ngezindlela ezahlukahlukene zokusebenza amaqembu ehlukene emisipha. Ungama, uhlale, uguqe ngamadolo, udonse, uphushe, ujikeleze futhi wenze umsebenzi wokuzivocavoca umzimba ngokuphelele kule ngcezu yemishini kuphela.

Ingasaphathwa-ke, cishe konke ukunyakaza okwenzayo kuzophoqa umgogodla wakho ukuthi uzinze ngokumelene nokudonsa kwekhebula, kusebenze amaqembu emisipha engeziwe emzimbeni wakho futhi kukusize ushise amakholori engeziwe futhi wakhe amandla okusebenza. (Kungakho kubaluleke kangaka ukuba nomgogodla oqinile.) Kunganciphisa nokulimala. "Ngokumane ushintshe lapho umthwalo unamathiselwe khona, izintambo zinganciphisa ukulimala okuningi okusetshenziswa ngokweqile okwenzeka kuma-dumbbells," kusho uCarson. Zama amasethi ama-3 ama-reps we-8 kuye kwayi-12 wokucindezela kwesifuba abheke kude nomshini wokunyakaza okuphezulu nomzimba.

Ungasikhetha Kanjani Isisindo Esilungile Ngenkathi Usebenzisa Imishini Yokuzivocavoca

Uma ungakhathali ekugcineni kwamasethi akho, kungenzeka ukuthi ukhetha isisindo esilula kakhulu. (Funda kabanzi ngokuthi: nini ukusebenzisa izisindo ezisindayo ngokumelene nezilula.) Ukusetha isisindo esilungile emishinini yokuvivinya umzimba ejimini (kungakhathaliseki ukuthi umshini wemilenze, umshini wengalo, noma umshini wokujima ongemuva) iphesenti lokuphindaphinda kwakho okukodwa. esiphezulu - kakhulu ongaphakamisa kanye kanye emshinini ngamunye wokuzivocavoca. (Funda indlela yokusebenzela ekufinyeleleni kwe-one-rep max, noma ngabe umusha kuyo yonke le nto yokuphakamisa isisindo.)

Ukwenza ama-reps ayi-12 usebenzisa okungenani amaphesenti ama-50 we-one-rep max yakho - ifomula yesisindo esiphezulu esisezingeni eliphakeme kakhulu - izokusiza ukuthi uthole ukukhuthazela kwemisipha nokubukeka okuncane, kusho uJohn Porcari, Ph.D., uprofesa wokuzivocavoca nesayensi yezemidlalo eNyuvesi yaseWisconsin-La Crosse. Kepha noma ngabe kuyimpinda yesithupha noma eyi-15 (ukuphela kobubanzi ochwepheshe abaningi abaphakamisayo), uma lokhu kokugcina kukhathaza, uzothola imiphumela. Abaphakamisi abasha kufanele basebenzise isisindo somshini wokuzivocavoca esingamaphesenti angama-60 kuye kwangama-70 obuningi babo futhi benze amasethi ka-10 kuye kwayi-15; ochwepheshe be-gym bangahamba ngamaphesenti angama-70 kuye kwangama-80.

Futhi inothi lokugcina lokuvikela ukuzilimaza ngenkathi usebenzisa umshini wokuvivinya umzimba ejimini: Ungakhohlwa ukulungisa imishini yokuzivocavoca ukuze ilingane nomzimba wakho. Ukugcina isihlalo siphezulu kakhulu noma siphansi kakhulu noma ukubeka izandla noma izinyawo endaweni engafanele akugcini nje ngokwenza ukuthi ukuvivinya umzimba kungasebenzi kahle, kodwa futhi kungakubeka engcupheni yokulimala.

Buyekeza kwe-