Amabha Wokudipha Sekuzoba Ucezu Lwakho Oluthandayo Lensiza Yokuzivocavoca

-Delile

• Izinzuzo Zamadiphu Amabhilidi
• Isetshenziswa Kanjani I-Dip Bars
• Buyekeza kwe-

Mhlawumbe uke wabona (noma waze wasebenzisa) imigoqo yeparallette ejimini, ngoba iyinsimbi enhle yakudala. Ngaphezu kwe-Instagram, noma kunjalo, bathola umfutho wokuthandwa ngenxa yabathonya imfanelo yokuthola izindlela ezintsha, ezinzima zokuzisebenzisa.

Amaningi ala mavidiyo afaka uhlobo olusha lwebha yeparallette ebizwa nge-EQualizers (kwesinye isikhathi ebizwa ngokuthi ama-EQs), athe ukuphakama kancane kunama-parallette wendabuko kanye nesisekelo esifanele samasu we-bendy amandla apholile.

Akunandaba ukuthi yiluphi uhlobo onokufinyelela kulo ejimini yakho, into emnandi ngama-parallette (aphansi noma aphezulu) ukuthi ungawasebenzisa kunoma yiliphi izinga lokufaneleka. Ngenkathi izinyathelo ezinzima ezenziwa abagqugquzeli zikhuthaza kakhulu, empeleni akudingeki wenze noma yini ewumsangano onzima ukuze uzuze ngokuzisebenzisa.

"Ukuthuthuka okuthuthukile yilokho: kuthuthukile," kusho uRobert DeVito, ongumnikazi nomqeqeshi wokusebenza ku-Innovation Fitness Solutions. "Kubalulekile ukusebenza ngawo wonke ama-exercises aqalayo naphakathi nendawo ngaphambi kokuqhubekela phambili noma 'okupholile' ukunyakaza," uyagcizelela. "Ngaphezu kwalokho, khumbula ukuthi lezi zihlabani zokuzivocavoca yizo ezehlukile, hhayi ezijwayelekile. Kungenzeka noma ungadingi ukusebenzisa izindlela ezisezingeni eliphakeme nezinobungozi obukhulu ukufeza izinhloso zakho." (I-BTW, nakhu okwenzekile lapho omunye umbhali ezama ukuhlala njengomuntu onethonya lokuzivocavoca isonto lonke.)

Izinzuzo Zamadiphu Amabhilidi

Ngakho-ke kungani kufanele ubheke la mabha ejimini? Yebo, kunezizathu ezintathu eziyinhloko, kusho ochwepheshe.

Zihlukahlukene kakhulu. "Ama-parallette akuvumela ukuthi usebenze ekunyakazeni nasekudonseni ukunyakaza (njengama-push-up and pull-ups) ngaphandle kokukhathazeka ngokuthi yiziphi izinsimbi noma yimuphi umshini okufanele ngabe uwusebenzisa," kuchaza u-Eliza Nelson, umqeqeshi womuntu siqu kanye nochwepheshe bokuzivocavoca ngamathambo.

"Ngesisindo esijwayelekile, ulungisa umthwalo ngokulungisa isisindo. Ngesethi eqinile yama-parallettes, ungakwazi ukulungisa ukumelana ngokubeka umzimba wakho ngezindlela ezahlukene, "kusho yena. Le khwalithi izenza zibe zinhle ikakhulukazi kubantu abangasebenzi ejimini. "Uma umusha ekuqeqesheni amandla noma ufuna ukunethezeka kokujima ekhaya, ungakha amandla nokuzethemba ngokuzivocavoca kwesisindo somzimba kuma-parallette."

Basiza ukuthuthukisa ukulawula umzimba. "Ama-Parallette amabha ayisisetshenziswa esihle sokusebenza ekuqwashiseni nasekulawuleni umzimba wonke, kanye namandla," kusho uMeghan Takacs, umqeqeshi one-Aaptiv, uhlelo lokusebenza olunokuzivocavoca okuholwa ngumqeqeshi. "Ukulawulwa komzimba yigama elisemqoka lapho. Njengomqeqeshi, ngithola ukunyakaza kwemisipha okulawulwayo kubalulekile ukuze ngithuthukise izinto ezinjengezicubu zomzimba ezinciphile nokuma kahle komzimba ukuze ngibe ngumsubathi oqonde kahle, noma ngabe ungakanani." Ngamanye amagama, noma ngabe usaqala ukusebenza kuyo yonke into ~ noma wazi indlela yakho egumbini lesisindo, ungazuza ngokusebenzisa imigoqo yeparallette ukwenza lolu hlobo oluthile lwamandla alawulwayo nobukhulu bemisipha. Njengoba imigoqo ingaphansi kokuzinza okuncane kunaphansi futhi ukuhamba okuningi kudinga ukuthi umzimba wakho umiswe esikhaleni, kufanele usebenze kanzima ukuze uzigcine usesimweni esifanele kulo lonke ukunyakaza.

Uzoshisa amafutha nama-calories. "Ama-calisthenics anamandla empeleni ashisa amafutha amaningi emzimbeni ngokuhamba kwesikhathi kune-state cardio eqinile," kusho uTakacs. (I-FYI, i-calisthenics yigama elithandekayo lokuzivocavoca umzimba okusebenzisa isisindo sakho somzimba ukwakha amandla. Cabanga: ama-push-up, ama-pull-ups, ama-squats, ama-handstand, njll.) "Abantu bavame ukukhetha i-cardio ngoba bayajuluka futhi bazizwe sengathi bane senze okuthile, kepha ukunyakaza okufana nalokhu kuyindlela ephumelela kakhulu ekushiseni amafutha nasekuzuzeni kwemisipha emincane. " (FYI, nansi yonke isayensi odinga ukuyazi mayelana nendlela yokwakha izicubu nokushisa amafutha.)

Isetshenziswa Kanjani I-Dip Bars

Uqinisekile ukuthi udinga ukuzama lokhu noma uthole okwakho? Nakhu okudingeka ukwazi.

"Lezi zinsimbi kufanele zisetshenziswe kumata noma endaweni engeke zishelele kuyo," kukhomba u-Takacs. Kungumqondo omuhle futhi ukuqala ngohlobo olulula kakhulu lokuzivocavoca bese wenza indlela yakho ukusuka lapho. “Qonda ukuthi kukhona inqubekelaphambili yakho konke ukunyakaza kule migoqo futhi okuyisisekelo kufanele kubhekwe ngaphambi kokuthi uthuthukele emigudwini eyinkimbinkimbi, njengaleyo ekumavidiyo,” usho kanje. (Esinye isisusa: Thola okuhle ngokwanele, futhi ungajoyina lo mdlalo omusha we-calisthenics obizwa nge-Urban Fitness League.)

I-L-ihlala: I-L-sits (ebambe isisindo somzimba wakho ngaphezu kwemigoqo izingalo zikhiywe izinhlangothi zakho nemilenze ephakanyiswe phambi kwakho) zinhle kepha zithuthuke kancane futhi kuzothatha ukubekezela ukwenza ngcono, kusho uNelson. Ukuze ulungise, hlala u-L amadolo akho agobe kancane noma uphakamise umlenze owodwa uwususe phansi ngesikhathi. Uzokwakha kancane amandla okubamba imilenze yomibili iqonde phambi kwakho. Lwela ukubamba i-L-sit amasekhondi ayi-15 kuye kwangama-30 imizuliswano emithathu njengoba usebenza ngendlela eya ekuqineni, uncoma lokho. (BTW, i-L-sit iphinde ibe sohlwini lukaJen Widerstrom lokuzivocavoca umzimba wonke umuntu wesifazane okufanele abe yinkosi.)

Ukuqhubekela phambili kokuphusha: Ama-parallette angasetshenziswa ukwenza ama-push-ups abe nzima, kodwa angasetshenziswa ukuwanciphisa, futhi. "Amabha aphakeme acishe asebenze njengetafula phezulu, okuvumela oqalayo ukuba nofakazi ngokunyakaza okuyisisekelo," kusho uTakacs. Vula ibha eyodwa iqonde emzimbeni wakho bese wenza ama-push-ups ethambekile ngezandla zakho kubha nezinyawo phansi. Kungakhathaliseki ukuthi ubude bemigoqo onayo, ungakwazi ukuqhubekisela phambili lo mnyakazo ngokusebenza kuma-push-ups, lapho uvumela umzimba wakho ukuba udlule phezulu kwezigxobo (nezandla zakho) endleleni eya phansi, ukufuna ukuthi uphushe. umzimba wakho ngokusebenzisa uhla olukhudlwana lokunyakaza. (Funda: Kwenzekani Lapho Owesifazane Omunye Enza Ama-100 Push-Ups Ngosuku Lonyaka)

Imigqa ehlanekezelwe: "Okunye kokuzivocavoca okuyisisekelo engikusebenzisela ama-parallettes aphezulu umugqa oguquliwe, ukuqinisa imisipha yangemuva nengaphakathi," kusho uDeVito. Hlala phansi phakathi kwemigoqo, ubambelele kuzo zonke izintende zibheke ngaphakathi. Nweba imilenze yakho noma uyigcine igobile izinyawo zakho zibheke phansi (uma umzimba wakho uvundlile kakhulu yilapho lo mnyakazo uzoba namandla), bese uphakamisa izinqulu zakho. phansi futhi welule ngokugcwele izingalo zakho ukuze uqale. Donsela isifuba sakho emabhaleni, ugcine izindololwane zakho ziqinile ezinhlangothini zakho.

Ukuqhubeka kokudonsa: "Ngiyayithanda i-EQualizer kuwo wonke amazinga okuqina," kusho u-Astrid Swan, ongumqeqeshi futhi ongumfundisi weBarry's Bootcamp. "Ucezu olukhulu lwezinto zokusebenza ukusiza ukwakha amandla omzimba ophezulu." Uma usebenza ekudonselweni phansi kwakho, kungaba yithuluzi eliwusizo: Lala ngaphansi komunye wemigoqo, usethe ukuze ihambisane nomzimba wakho futhi ibheke ngqo esifubeni sakho. Bamba ibha izintende zibheke kuwe. Njengemigqa eguquliwe, gcina imilenze inwetshiwe noma uguqe ngamadolo ukuze uthole usizo olwengeziwe bese udonsa isifuba sakho ukuze uthephe ibha, bese wehla ngokulawula. "Njengoba uqala ukuba namandla, ungayelula imilenze yakho," kusho uSwan.

HIIT sokuzivivinya: I-Swan iphinde ithande ukusebenzisa ama-parallettes (aphezulu noma aphansi) kuma-cardio drill. "Ungenza i-cardio bursts ngokuyiphendulela ohlangothini lwabo futhi wenze izinyawo ezisheshayo njengamadolo aphezulu phezu komunye nomunye," usho kanje. Ezinye izinketho zihlanganisa ukweqa okuhlangothini phezu kwebha eyodwa noma ama-Burpees ngokugxuma phezu kwebha eyodwa. (Nansi eminye iminyaka engu-30 ye-HIIT yokuvuselela isimiso sakho.)

Futhi lokho kungukuqala nje: Skrolela ku- #lebertequalizers, #dipbars, naku- #parallettes ku-Instagram ukuthola imibono yokuhambisa eyengeziwe.

Buyekeza kwe-