Izindlela ezilula, eziyinselele, nezansuku zonke zemilenze ethonywayo

-Delile

• Ukubuka konke
• Ukuzivocavoca okungu-10 kwemilenze enethoni
• 1. Izikwele
• 2. Amalenge
• 3. Ukuphakamisa umlenze weplank
• 4. Ukufa komlenze owodwa
• 5. Ukuzinza kwebhola emadolweni
• 6. Isinyathelo-ups
• 7. Ibhokisi liyagxuma
• 8. ISpeedskater iyagxuma
• 9. Izicindezeli zomlenze webhande lokumelana
• 10. Ibhuloho
• 4 elula ngemilenze enamathoni
• 1. Inja Ebheke Phansi
• 2. Uhleli phansi uzwane
• 3. Sihlalo Pose
• 4. Iqhawe I
• Imisebenzi emi-5 yokuthinta imilenze ngokushesha
• 1. Hamba ngaphezulu
• 2. Ukuhamba ngebhayisikili endlini
• 3. Umjaho wamagquma
• 4. Umdanso
• 5. Intambo yeqa
• Izindlela ezi-4 ezihamba phambili zokuvivinya umlenze
• 1. Misa kancane ubambe
• 2. Phumuza imilenze yakho
• 3. Sebenzisa umlenze wakho ongaziwa
• 4. Sebenzisa i-roller foam
• Amathiphu ama-4 ngokudla nokondleka kokusebenza kwakho komlenze
• 1. Hlala u-hydrated
• 2. Yidla amakhalori anele
• 3. Yidla ukudla okufanele
• 4. Gwema ushukela ongeziwe
• Izeluleko ezi-3 ezilula zokuthuthukisa wonke lowo mzamo
• 1. Gqoka ama-leggings wokucindezela
• 2. Sukuma njalo
• 3. Lala ngokwanele

Izithombe zikaJames Farrell

Ukubuka konke

Imilenze eqinile ikusiza ukuba uhambe, ugxume, futhi ulinganise. Zibuye zisekele umzimba wakho futhi zikuvumele uthokozele imisebenzi yansuku zonke. Uma ufuna ukukhipha imilenze yakho ithoni, landela lezi zivivinyo namathiphu.

Ukuzivocavoca okungu-10 kwemilenze enethoni

1. Izikwele

I-squat ingenye yokuzivocavoca okuhle kakhulu emilenzeni yethoni. Iphinde ihlabe isitho, okhalweni, kanye ne-abs.

Izikwele zilungele uma unezinkinga emuva. Njengoba zenziwe ngenkathi zimile futhi ngaphandle kwesisindo esingeziwe, ngeke zihlunge emuva.

Ukuze uthole ibhalansi noma ukusekelwa okwengeziwe, yenza ama-squats akho ame eceleni kodonga noma eduze kwesihlalo noma onqenqemeni lwethebula ngesandla esisodwa entweni. Melana nesifiso sokuyidonsa noma uphume kuyo.

2. Amalenge

Ama-lens asebenza amathanga akho, i-butt, ne-abs. Lesi sinyathelo sisebenzisa yomibili imilenze ngasikhathi sinye, sikwenze kube ukuzivocavoca okuhle kwemilenze eqinile.

3. Ukuphakamisa umlenze weplank

Amapulangwe ajwayelekile akhomba umzimba ongenhla, umongo nezinqulu. Ungangeza amalifti omlenze ukuze uqinise isitho sakho nemilenze engenhla.

4. Ukufa komlenze owodwa

I-deadlift yomlenze owodwa izokhipha isinqe sakho, izinqe, nemilenze engenhla. Ukuze ulinganise, beka izandla zakho odongeni noma esihlalweni.

5. Ukuzinza kwebhola emadolweni

Ukwenza amadolo ebholeni lokuzinza kuzokhipha imilenze ngokushesha. Isebenza amathole akho, i-shins, ne-abs. Kulokhu kuvivinya umzimba, uzodinga ibhola lokuzinza eligcwale kahle.

6. Isinyathelo-ups

Ama-step-ups afana nezikwele ezinomlenze owodwa. Ukunyakaza okuphindaphindwayo kuzosebenza amathanga akho, okhalweni, kanye nesinqe.

Uzodinga ibhokisi le-plyometric eliphakeme ngamadolo noma ipulatifomu ephakanyisiwe. Ukunciphisa ukukhathazeka emadolweni, hlala ungene maphakathi nebhokisi.

7. Ibhokisi liyagxuma

Ungenza futhi ukweqa kwebhokisi ebhokisini le-plyometric. Lokhu kuzivocavoca okuqhumayo kungenye yezindlela ezinhle kakhulu zokufaka imilenze yakho, i-butt, nomgogodla wakho.

Uma ufika ebhokisini, yeka okhalweni lwakho ukuze umunce amandla. Ungavali amadolo akho kanye ne-quads. Lokhu kungakulimaza amadolo.

8. ISpeedskater iyagxuma

I-Speedskater jumps, noma i-lateral jumps, hlanganisa imisipha yakho yomlenze. Lokhu kuhamba ngamandla kuphinde kuthuthukise amandla nekhono lakho lamaphaphu.

Qala ngokugxuma okuncane. Ngokuhamba kwesikhathi, ungazama ukweqa okukhulu.

9. Izicindezeli zomlenze webhande lokumelana

Ungasebenzisa ibhendi yokumelana ukulingisa ukunyakaza kwemishini yemilenze yomshini. Lokhu kuvivinya kuhlose i-butt yakho, ama-quads, imisipha, namathole akho.

Ukuziphonsela inselelo, sebenzisa ibhendi elijiyile noma elifushane.

10. Ibhuloho

Ibhuloho ithinta okhalweni lwakho, amathanga, isinqe, nomgogodla wakho. Ukwenza kube nzima, bopha ibhande lokumelana nethanga lakho.

4 elula ngemilenze enamathoni

1. Inja Ebheke Phansi

Inja Ebheke Phansi iwumzimba ogcwele umzimba. Kuyindlela ejwayelekile ye-yoga eqinisa imilenze.

2. Uhleli phansi uzwane

Lokhu kuvivinya umzimba kuhilela amathanga akho, amathole akho, kanye nemikhonto yakho. Finyelela lapho ungafika khona, kodwa ungaphoqeleli. Ungakhulisa ukwelula ngokuhamba kwesikhathi.

3. Sihlalo Pose

Usihlalo Pose yindlela elula ye-yoga. Isebenza okhalweni, imilenze, namaqakala, ikwenza kube umsebenzi omuhle wokuthambisa imilenze.

4. Iqhawe I

Okunye ukwelulwa kwemilenze nguWarrior I. Lokhu kuvivinya umzimba okugcwele kusebenza isinqe, amathanga, namathanga.

Imisebenzi emi-5 yokuthinta imilenze ngokushesha

1. Hamba ngaphezulu

Umsebenzi we-aerobic njengokuhamba ungokunye kokuzivocavoca okuhle kwemilenze yethoni.

Hamba ngezinyawo noma nini lapho ukwazi khona. Nawa amanye amathiphu:

Njengoba uba namandla, ungazama ukugijima noma ukugijima. Noma ungaqhubeka ungeza ekuhambeni kosuku lwakho oluthe xaxa bese uqala ukukhuphuka amagquma.

2. Ukuhamba ngebhayisikili endlini

Ukuhamba ngebhayisikili endlini kungenye yezindlela ezisheshayo zokuphakamisa imilenze yakho. Kungukuzivocavoca okunamandla, kepha kulula kumajoyinti kunokugijima noma ukugijima.

Njalo hlela ibhayisikili njengoba kudingeka. Lokhu kuzovimbela ukulimala nezikhundla ezibuhlungu.

3. Umjaho wamagquma

Ukugijima kwe-Hill kufaka imilenze yakho ukusebenza. Lokhu kuvivinya okunamandla kuzokwakha amandla emisipha futhi kuthuthukise igxathu lakho lokugijima.

Ukwenza ama-sprints e-hill, thola i-hill steep. Yenza amasethi ama-4 kuye kwayi-6 we-sprints ayi-10 kuya kwangu-20. Thatha ikhefu lemizuzu emi-3.

4. Umdanso

Ukudansa kuyindlela emnandi futhi esheshayo yokukhipha imilenze yakho. Ungathatha ikilasi noma ulandele amavidiyo ekhaya. Kunezinhlobo eziningi zokudansa, kufaka phakathi i-salsa, i-hip-hop, nokudansa komugqa. Khetha okuthandayo!

Ukudansa kukhuphula izinga lokushaya kwenhliziyo yakho, kuthuthukise ibhalansi, futhi kuthuthukise okwakho.

Funa umdanso ohlelekile eduze kwakho, njengokudansa komugqa wezwe eliqondisiwe, amakilasi e-salsa, noma umdanso we-aerobic Noma vele uvule umculo othile ekhaya bese uhamba.

5. Intambo yeqa

Intambo yokugxuma ibuye ihlume imisipha yakho yomlenze. Isebenza amathole ngenkathi ikhulisa ukushaya kwenhliziyo yakho.

Ukuqala, gxuma intambo imizuzwana engama-20 iqonde. Hlela imizuzwana engama-60 ngokuhamba kwesikhathi.

Izindlela ezi-4 ezihamba phambili zokuvivinya umlenze

1. Misa kancane ubambe

Uma wenza izivivinyo zomlenze, phumula bese uqinisa imisipha yakho. Lokhu kuncipha kuqhubeka nokubandakanya imisipha, esiza ukugcina amandla. Ungakwenza lokhu ngezinhlobo eziningi zokuhamba, kufaka phakathi ama-squats namabhuloho.

2. Phumuza imilenze yakho

Ungasebenzi ngokweqile imilenze yakho. Lokhu kunganciphisa ukubuyiswa futhi kunciphise imisipha. Esikhundleni salokho, vumela imilenze yakho iphumule. Lokhu kuzovumela isikhathi sokuthi imisipha yakho ilungiswe futhi iqine.

3. Sebenzisa umlenze wakho ongaziwa

Ngezikhathi ezithile, hola nohlangothi lwakho olungabonakali. Lokhu kuhle ukukwenza lapho uhamba noma ukhuphuka izitebhisi. Ngaphandle kwalokho, uma uhlala uhola ngomlenze wakho ovelele, ungahle uthuthukise ukungalingani kwemisipha.

4. Sebenzisa i-roller foam

Ukuze ululame kahle, yenza izivivinyo ze-foam roller zemilenze. Ingakhulula imisipha eqinile futhi iqondise kabusha izicubu. Ukusebenzisa i-roller foam futhi kuthuthukisa ukusebenza jikelele kokuzivocavoca umzimba.

Amathiphu ama-4 ngokudla nokondleka kokusebenza kwakho komlenze

1. Hlala u-hydrated

Umzimba ugcina ama-carbohydrate njenge-glycogen. Ngesikhathi sokuzivocavoca, isebenzisa i-glycogen njengamandla. I-hydration engafanele ibuye isheshise ukusetshenziswa kwe-glycogen.

I-glycogen ephansi ingaholela ekukhathaleni kwemisipha nokusebenza kahle.

Ukuze uthole okuhle kokuzivocavoca umlenze wakho, hlala unamanzi amaningi. Lokhu kubaluleke kakhulu ezinsukwini ezishisayo.

2. Yidla amakhalori anele

Ukudla amakhalori anele kuyisihluthulelo sokwakha imisipha. Inikeza amandla futhi igcine amandla emilenzeni nasemzimbeni wakho.

Ukudla kwakho kwekhalori kuncike ezingeni lomsebenzi wakho kanye nezidingo ezithile. Ungakhuluma nesazi sokudla noma isazi sokudla okunempilo ukuze unqume ukudla okuncomayo.

3. Yidla ukudla okufanele

Ukuze uthole amandla amakhulu omlenze nomzimba, yidla ukudla okuyindilinga. Lokhu kufaka i-hydration eyanele kanye nokudla kwe-macronutrient.

Ngemuva kokuzivocavoca, gxila kuma-carbohydrate namaprotheni. Ama-carbohydrate agcwalisa imisipha glycogen, kanti amaprotheni asekela ukulungiswa kwemisipha.

4. Gwema ushukela ongeziwe

Ukudla okunoshukela ongeziwe kunikeza amakhalori asezingeni eliphansi. Lokhu kungafaka isandla ekuzuzeni okungafuneki emilenzeni.

Nciphisa noma ugweme ukudla okunoshukela owengeziwe. Lokhu kufaka phakathi iziphuzo ezinoshukela, okusanhlamvu kwasekuseni, kanye nokudla okulula okuhlanganisiwe. Yidla okungalungisiwe ngokwengeziwe, ukudla okuphelele esikhundleni salokho.

Izeluleko ezi-3 ezilula zokuthuthukisa wonke lowo mzamo

Zama lezi zeluleko njalo. Ngenqubo engaguquguquki, imilenze yakho izothanjiswa futhi iqine.

1. Gqoka ama-leggings wokucindezela

Phakathi kokuzivocavoca, gqoka ama-leggings wokucindezela. Ukwenza kanjalo kungathuthukisa ukusakazwa kwabanye abantu ngokusebenzisa ingcindezi emilenzeni yabo. Lokhu kuthuthukisa ukugeleza kwegazi futhi kusekela ukulungiswa kwemisipha ngemuva kokwenza izivivinyo zemilenze yethoni.

2. Sukuma njalo

Ukuhlala usuku lonke kungaba nomthelela ekulahlekelweni yimisipha nobuthakathaka emilenzeni.

Ukugcina imilenze yakho iqinile, sukuma njalo emizuzwini engama-20 kuye kwengama-40. Ungaphinda welule noma wenze izivivinyo njalo ngemizuzu engama-60 kuya kwengu-90.

3. Lala ngokwanele

Ukulala yingxenye enkulu yokululama kwemisipha. Ngesikhathi sokulala ubuthongo obukhulu, umzimba ukhipha ama-hormone alungisa amaseli nezicubu. Ukuphumula ngokwanele futhi kusekela ukusebenza kahle ngesikhathi sokusebenza komlenze.