Umhlahlandlela Wabaqalayo Ekuqeqesheni Isisindo

-Delile

• Yini oyidingayo ukuqala ukuqeqeshwa kwesisindo?
• Izinketho zemishini
• Okufanele ukwazi ngaphambi kokuthi uqale
• Amathiphu wokuqeqesha isisindo sabaqalayo
• Ukuzivocavoca kwabaqalayo
• Imigqa yengalo eyodwa ye-Dumbbell
• Ukucindezela kwehlombe kwe-Dumbbell
• Ukucindezela kwesifuba se-Dumbbell
• Ama-curls e-Bicep
• Izandiso zeTriceps
• Ibhande lokumelana lihlukane
• Lunge nge-dumbbell
• Izikwele
• Inkonyane iyaphakama
• Uhlelo lokuqeqeshwa kwesisindo
• Uhlelo lokuqeqeshwa kwesisindo masonto onke
• Amathiphu okuphepha
• Okubalulekile

Noma ngabe inhloso yakho ukwakha isisindo semisipha noma ukufeza isihlanganisi, umzimba onamathoni amaningi, ukuqeqeshwa kwesisindo kungakusiza ufike lapho.

Ukuqeqeshwa kwesisindo, okwaziwa nangokuthi ukumelana namandla noma amandla, kwakha imisipha emile, eqinile, kuqinisa amathambo namalunga akho, futhi kusize nasekuqiniseni imetabolism yakho. Lokhu kusho ukuthi uzoshisa ama-calories amaningi noma ngabe uphumule.

Imisipha eqinile nayo ingathuthukisa ukusebenza kwakho kwezemidlalo futhi inciphise amathuba okulimala.

Noma ungakaze wenze noma yiluphi uhlobo lokuqeqeshwa kwesisindo ngaphambili, akukaze kwephuze kakhulu ukuqala.Ukuqeqeshwa kwamandla kufanelekile kwabesilisa nabesifazane, futhi kungaqalwa kunoma ibuphi ubudala noma izinga lokuqina.

Awudingi ukuba ngumuntu ozivocavoca umzimba. Eqinisweni, awudingi ngisho nokuba yingxenye yokuvivinya umzimba. Ungamane usebenzise isisindo somzimba wakho ekuzivocavoca umzimba okuningi noma usebenzise izinsimbi zamahhala, amabhande wokumelana, noma enye imishini yokufaneleka ekhaya ukuthola imiphumela.

Lo mbhalo uzokuhambisa ukuthi ungaqala kanjani ngokuqeqeshwa kwesisindo futhi unikeze izivivinyo eziphakanyisiwe nezeluleko zokuqeqesha zabaqalayo.

Yini oyidingayo ukuqala ukuqeqeshwa kwesisindo?

Uma ungakaze uphakamise izinsimbi ngaphambili, cabanga ukuqala ngosizo lomqeqeshi womuntu oqinisekisiwe. Bazokwazi ukukufundisa ifomu elifanele lokuzivocavoca okuthile futhi basethe uhlelo lokuqeqesha amandla olwenzelwe izidingo zakho.

Izindawo eziningi zokuzivocavoca umzimba noma izikhungo zokuvivinya umzimba zinikela ngezikhathi zokuziqeqesha ngemali encane noma mahhala, noma zinabaqeqeshi uma unemibuzo.

Ngenkathi ama-gyms amaningi enenhlanganisela yemishini yokumelana nezisindo zamahhala, njengama-dumbbells nama-barbells, ungathola nokuqeqeshwa okuphelele kwesisindo ekhaya ngemishini eyisisekelo.

Izinketho zemishini

Awudingi ngempela izinsimbi zokwakha isisindo somzimba esinciphile futhi uthinte umzimba wakho. Njengesibonelo, kokunye ukuzivocavoca amandla, njengama-pushups noma amaphaphu, udinga kuphela isisindo sakho somzimba ukuze unikeze ukumelana.

Unganweba izinketho zakho zokusebenzela ekhaya ngama-dumbbells. Isethi yabaqalayo yama-dumbbells wesisindo ehlelekile iqala cishe ngama- $ 50, kepha intengo iyakhuphuka njengoba ungeza isisindo esithe xaxa.

Ama-kettlebells, angamabhola anesisindo anezibambo, kungenye indlela ethandwayo. Ukuzivocavoca okuningi kwe-kettlebell kusebenza amaqembu emisipha amaningi ngasikhathi sinye, okubenza baphumelele ukuzivocavoca umzimba ngokugcwele, ikakhulukazi uma ufushane ngesikhathi.

Amabhendi wokumelana nawo ayengezwa okuwusizo kwimishini yakho yokuzivocavoca. Lawa mabhande anwebekayo anemibala ahlinzeka ngamazinga ahlukahlukene wokumelana lapho edonswa futhi elulwa.

Isethi yamabhendi wokumelana angathengwa ngama- $ 10 kuye ku- $ 60. Ngoba zilula futhi ziyaphatheka, ungahamba nazo uma usohambweni.

Okufanele ukwazi ngaphambi kokuthi uqale

Uma usulungele ukuqala ngohlelo lokuqeqeshwa kwesisindo, gcina amathiphu alandelayo engqondweni.

Amathiphu wokuqeqesha isisindo sabaqalayo

• Kulungele. Eminye imisebenzi ye-aerobic, njengokugijima kwemizuzu engu-5 noma ukuhamba ngamandla, izokwandisa ukugeleza kwegazi liye emisipheni yakho futhi ikunikeze ithuba lokuzilolonga kahle. Ukweqa intambo noma ukwenza ama-jumping jacks okwemizuzu embalwa nakho kuyizindlela ezinhle zokufudumala.
• Qala ngezisindo ezilula. Ufuna ukuqala ngesisindo ongasiphakamisa izikhathi eziyi-10 kuye kwezingu-15 ngefomu elifanele. Qala ngamasethi angu-1 noma ama-2 okuphindaphindwayo okungu-10 kuye ku-15, bese uthuthuka kancane uye kumasethi ama-3 noma ngaphezulu.
• Khulisa kancane kancane isisindo. Lapho ungenza kalula inani elinconywayo lamaqoqo nama-reps, khulisa isisindo ngamaphesenti amahlanu kuya kwayishumi. Hlola ukuze uqiniseke ukuthi lesi isisindo esifanele kuwe ngaphambi kokwenza ukuzivocavoca okugcwele.
• Phumula okungenani imizuzwana engama-60 phakathi kwamasethi. Lokhu kusiza ukuvimbela ukukhathala kwemisipha, ikakhulukazi njengoba uqala.
• Nciphisa ukuzivocavoca kwakho kungabi ngaphezu kwemizuzu engama-45. Ungathola ukuqeqeshwa okudingayo kulesi sikhathi. Amaseshini amade kungenzeka angaholeli emiphumeleni engcono futhi angakhuphula ubungozi bokutubeka nokukhathala kwemisipha.
• Ngomusa welula imisipha yakho ngemuva kokuzivocavoca. Ukwelula kungasiza ukukhulisa ukuguquguquka kwakho, kunciphise ukungezwani kwemisipha, futhi kunciphise ubungozi bokulimala.
• Phumula usuku noma ezimbili phakathi kokuzivocavoca. Ukuphumula kunika imisipha yakho isikhathi sokuthola futhi ugcwalise izitolo zamandla ngaphambi kokuzivocavoca kwakho okulandelayo.

Ukuzivocavoca kwabaqalayo

Ungaba nentshisekelo ngokukhethekile ekwakheni ama-biceps akho noma ukuthambisa imilenze yakho, kepha uhlelo oluhle kakhulu lokuqeqesha ukumelana lusebenza wonke amaqembu amakhulu emisipha emzimbeni wakho.

Eqinisweni, ukusebenza ngokweqile iqembu elilodwa lemisipha kulimaza elinye kungakhuphula ingozi yokulimala.

Ngokuzivocavoca okuqinile konke, ungahle uthande ukuqala ngokuzivocavoca okulandelayo. Ukufaka lokhu kuzivocavoca esimisweni sakho sokuqeqesha isisindo kuzosebenza iningi lamaqembu emisipha emikhulu emzimbeni wakho.

Qala ngokwenza ama-reps ayi-10 kuye kwangama-15 esivivinyo ngasinye. Hlela amasethi ayi-1 kuye kwangama-2 ukuqala. Njengoba wakha amandla, ungangeza amasethi angeziwe, futhi wandise isisindo.

• Yini impendulo? Ukuphindaphinda (ukuphinda) ukunyakaza okuphelele okukodwa kokuzivocavoca.
• Yini isethi? Isethi inombolo ethile ye-reps. Isibonelo, ama-reps ayi-10 kuye kwangama-15 akha isethi engu-1.

Imigqa yengalo eyodwa ye-Dumbbell

Indawo ekhonjiwe: Imisipha yakho yangemuva nangaphezulu.

Ungawenza kanjani lo msebenzi:

1. Beka idolo lakho langakwesokunxele ekugcineni kwebhentshi eliqinile bese ubeka isandla sakho sobunxele phansi ebhentshini ukuze ulinganise.
2. Ngomhlane wakho ohambelana nomhlabathi, finyelela phansi ngesandla sakho sokudla bese ubamba i-dumbbell ngentende yakho ibheke ebhentshini.
3. Kancane kancane ulethe i-dumbbell esifubeni sakho. Cindezela imisipha yakho yangemuva nehlombe bese uqondisa ingalo yakho kancane lapho usuqala khona.
4. Qeda isethi engu-1, phumula umzuzu, bese ushintsha izingalo bese wenza i-1 isethwe ngedolo lakho langakwesokudla nangesandla sokudla ebhentshini.

Ukucindezela kwehlombe kwe-Dumbbell

Indawo ekhonjiwe: Imisipha yakho yamahlombe.

Ungawenza kanjani lo msebenzi:

1. Hlala noma ume nge-dumbbell esandleni ngasinye, izintende zezandla zibheke phambili, nezindololwane zakho zibheke eceleni kwakho kuma-engela angama-90 degree.
2. Ngaphandle kokuncika emuva noma ukugoba umhlane, cindezela ama-dumbbells phezulu kwekhanda lakho kuze kube yilapho izingalo zakho sezicishe ziqonde.
3. Kancane kancane zibuyisele endaweni yokuqala.

Ukucindezela kwesifuba se-Dumbbell

Indawo ekhonjiwe: Imisipha yesifuba sakho.

Ungawenza kanjani lo msebenzi:

1. Lala phansi ebhentshini uphethe i-dumbbell esandleni ngasinye nezintende zezandla zakho zibheke phambili.
2. Cindezela kancane ama-dumbbells phezulu kuze kube yilapho izingalo zakho zingaphezu kwamahlombe ngqo. Qaphela ukuthi ungakhiyi izindololwane zakho.
3. Yehlisa kancane ama-dumbbells endaweni yokuqala. Izindololwane zakho kufanele zibe ngaphansi kancane kwamahlombe akho.

Ama-curls e-Bicep

Indawo ekhonjiwe: Ama-biceps akho (imisipha ngaphambili kwezingalo zakho).

Ungawenza kanjani lo msebenzi:

1. Hlala noma ume nge-dumbbell esandleni ngasinye phambi kwakho, izindololwane zakho ezinhlangothini zakho, nezintende zezandla zakho zibheke phezulu.
2. Gobisela ama-dumbbells phezulu emahlombe akho ngokugoba izindololwane zakho kodwa uzigcine zimile ezinhlangothini zakho.
3. Phindisela i-curl endaweni yokuqala.

Izandiso zeTriceps

Indawo ekhonjiwe: Ama-triceps akho (imisipha engemuva kwezingalo zakho).

Ungawenza kanjani lo msebenzi:

1. Ungenza lo msebenzi uhleli ebhentshini noma umi ngezinyawo zakho ngokuhlukana kwehlombe.
2. Beka izandla zakho zombili ezungeze isibambo sedumbbell.
3. Phakamisa i-dumbbell ngaphezulu kwekhanda lakho ukuze izingalo zakho ziqonde.
4. Gobisa izindololwane zakho engxenyeni engu-90 degree, wehlise i-dumbbell ngemuva kwekhanda lakho.
5. Lula izingalo zakho kancane ukuze i-dumbbell ibe ngaphezu kwekhanda lakho futhi.

Ibhande lokumelana lihlukane

Indawo ekhonjiwe: Imisipha esemhlane, emahlombe, nasezingalweni.

Ungawenza kanjani lo msebenzi:

1. Yima izingalo zakho zoluliwe phambi kwakho ekuphakameni kwesifuba.
2. Bamba ibhande lokumelana elihambisana nomhlabathi futhi ulibambe ngokuqinile ngezandla zombili.
3. Ukugcina izingalo zakho ziqondile, donsela ibhande esifubeni sakho ngokuhambisa izingalo zakho ngaphandle, kude nomzimba wakho. Sebenzisa i-mid-back yakho ukuqala lo mnyakazo.
4. Ukugcina umgogodla wakho uqonde, cindezela amahlombe akho ehlombe ndawonye, ​​bese ubuyela kancane kancane endaweni yokuqala.

Lunge nge-dumbbell

Indawo ekhonjiwe: Imisipha yakho yemilenze, kufaka phakathi i-quadriceps yakho, imisipha, namathole, kanye nama-glute (izinqa) zakho. Uma ufaka i-dumbbell, uzosebenza nama-biceps akho, futhi.

Ungawenza kanjani lo msebenzi:

1. Yima ubude ngezinyawo zakho ububanzi behlombe, ne-dumbbell esandleni ngasinye.
2. Thatha isinyathelo esikhulu phambili ngomlenze wakho wesobunxele ukuze isithende sakho sithinte phansi kuqala.
3. Yehlisa umzimba wakho ukuze ithanga lakho lesobunxele lifane naphansi.
4. Misa okwesikhashana, bese ugoqa ama-dumbbells phezulu esifubeni sakho bese uwahlisa futhi endaweni yokuqala.
5. Cindezela isithende sakho bese ubuyela endaweni yokuqala.
6. Phinda, kepha uhole ngomlenze wakho wangakwesokudla.

Izikwele

Indawo ekhonjiwe: Imisipha yakho yomlenze, kufaka phakathi i-quadriceps yakho, imisipha, namathole.

Ungawenza kanjani lo msebenzi:

1. Ama-squats angenziwa ngesisindo noma ngaphandle kwezisindo.
2. Yima ngezinyawo zakho ububanzi behlombe bese ugoba kancane amadolo akho, ngakho-ke amathanga akho acishe afane naphansi.
3. Khuphuka kancane uye endaweni yakho yokuqala.
4. Ukwengeza ukumelana, bamba i-dumbbell noma i-kettlebell eduze kwesifuba sakho ngezandla zombili.

Inkonyane iyaphakama

Indawo ekhonjiwe: Imisipha yakho yethole (emuva komlenze wakho ophansi).

Ungawenza kanjani lo msebenzi:

1. Yima onqenqemeni lwesinyathelo izinyawo zakho ziqondane.
2. Khuphula kancane izithende zakho amasentimitha ambalwa ngaphezu kwesinyathelo bese ubamba imizuzwana embalwa.
3. Yehlisa kancane izithende zakho ngaphansi komphetho wesinyathelo bese ubamba imizuzwana embalwa. Kufanele uzizwe welula kumathole akho.
4. Ungangeza ukumelana ngokubamba i-dumbbell ekhanyayo esandleni ngasinye phansi ezinhlangothini zakho.

Uhlelo lokuqeqeshwa kwesisindo

Uma inhloso yakho ukwakha amandla, kepha hhayi ukwakha usayizi wemisipha yakho, ukusebenzisa izivivinyo ezintathu ngesisindo kungenzeka kunikeze imiphumela oyidingayo.

Ngokusho kwencwadi eshicilelwe ephephabhukwini iMedicine and Science in Sports and Exercise, ukwenza umsebenzi wokuqeqesha isisindo kathathu ngeviki kusebenza njengokuvivinya umzimba kaningi ekwakheni amandla.

Kodwa-ke, uma ufuna ukwakha isisindo semisipha, kuzodingeka wenze ukuphindaphinda okuningi nokuzivocavoca umzimba kaningi.

Ungasebenza wonke amaqembu akho emisipha ngesikhathi sokuzivocavoca umzimba, wenze amasethi ama-1 noma ama-2 wokuzivocavoca ngalunye ukuqala, futhi usebenze ngendlela yakho kuze kufike kumasethi amaningi noma izinsimbi ezisindayo njengoba izivivinyo ziba lula.

Noma, ungagxila kumaqembu athile emisipha ezinsukwini ezithile. Ngokwesibonelo:

Uhlelo lokuqeqeshwa kwesisindo masonto onke

NgoMsombuluko: Isifuba, amahlombe, nama-triceps

• ukucindezela kwesifuba se-dumbbell
• cindezela i-dumbbell ehlombe
• isandiso se-dumbbell triceps

NgoLwesithathu: Emuva nange-biceps

• imigqa yengalo eyodwa yedumbbell
• i-bicep curl
• Ibhendi lokumelana lihlukane

NgoLwesihlanu: Imilenze

• imiphunga
• squats
• kuphakama inkonyane

Njengoba ukhululeka ngokwengeziwe ngokuqeqeshwa kwesisindo, ungaxuba izivivinyo ozenza eqenjini ngalinye lezicubu. Qiniseka ukuthi ungeza isisindo namasethi amaningi njengoba wakha amandla akho.

Amathiphu okuphepha

Kubalulekile ukugxila kwezokuphepha lapho uqala inqubo yokuqeqesha isisindo. Bhekisisa umzimba wakho futhi ungazisunduzi ngokushesha okukhulu. Ungazilimaza noma udale inkinga yezempilo.

Ukuze uhlale uphephile ngenkathi uqeqesha isisindo, khumbula uku:

• Yenza umsebenzi ngamunye kancane, unake ifomu elifanele.
• Sebenzisa i-spotter ukukusiza ngamakheshi anzima, ikakhulukazi lawo ahamba ngaphezu kwekhanda lakho.
• Hlala u-hydrated kukho konke ukujima kwakho.
• Faka umoya ngaphambi kokuphakanyiswa kwakho bese ukhipha ngesikhathi sokuphakamisa. Ungalokothi ubambe umoya wakho lapho wenza izinsimbi.
• Misa ukuzivocavoca umzimba kwakho uma uzwa ubuhlungu obubukhali noma bokugwaza. Uma ubuhlungu bungapheli lapho uyeka ukuzivocavoca, funa usizo lwezokwelapha.

Uma unesimo sempilo, khuluma nodokotela wakho ngohlelo lokuqeqesha isisindo nokuvivinya umzimba okuphephile kuwe.

Okubalulekile

Ukuqeqeshwa kwesisindo kwaziwa nangokuthi ukumelana namandla noma ukuqeqeshwa kwamandla. Kubandakanya ukuhambisa izingxenye zomzimba wakho zilwe nohlobo oluthile lokumelana, njengezisindo, amabhande wokumelana, imishini yesisindo, noma isisindo somzimba wakho.

Ukuqeqeshwa kwesisindo kuyindlela enhle yokwakha isisindo semisipha nokwenza imisipha yakho iqine. Kungakhuphula namandla omzimba wakho, kuqinise amathambo namalunga, kuthuthukise ithoni yemisipha yakho, futhi kukusize ushise ama-calories amaningi.

Ukuze usebenzise ngokunenzuzo inqubo yakho yokuqeqesha isisindo, qala ngezisindo ezilula uze ukwazi ukuthola ifomu elifanele. Bese ukwandisa isisindo noma ukumelana kancane ukugwema ukulimala. Qiniseka ukuthi usebenza wonke amaqembu akho emisipha ukuze ube namandla amahle nokuqina.