Qedela ukuqeqeshwa kwemizuzu engu-20 ukuze uthole isisindo semisipha

-Delile

• Ngaphambi kokuba uqale
• Ukuzivocavoca kwesifuba nezingalo
• 1. Ukugoba ngokwesiko
• 2. Ukugoba okuqinile
• Ukuzivocavoca kwe-glutes
• 1. Isifonyo sendabuko
• 2. Isikwele esimile
• Ukuzivocavoca kwemilenze
• 1. Amalenge ashintshanayo
• 2. I-Static lunge
• Ukuzivocavoca kwe-triceps
• 1. Amathrikhi anesihlalo
• 2. Ama-sticeps aqinile
• Ukuzivocavoca Ithole
• 1. Ukuphakama kwethole
• 2. Inkonyane emile
• Ukuzivocavoca kwesisu
• 1. Isisu sithinta unyawo
• 2. Ukuhlala okuqinile
• Ukuzivocavoca kwesisu esisemaceleni
• 1. Side ibhodi phezulu naphansi
• 2. Ibhodi eseceleni le-Static
• Ukuzivocavoca Emuva
• 1. isikhundla Superman
• 2.I-static superman

Ukuze uzuze isisindo semisipha, uhlelo lokuqeqesha lwemizuzu engu-20 kumele lwenziwe okungenani kabili ngesonto ngendlela ejulile, njengoba kungenzeka ukusebenza ngamaqembu emisipha amaningana futhi luthande ukuzuza kwemisipha. Lolu hlobo lokuqeqeshwa luyindlela ethokozisayo yezikhathi lapho umuntu engenaso isikhathi esiningi, kepha futhi akafuni ukuyeka ukuqeqeshwa.

Uhlelo lokuqeqeshwa kwe-hypertrophy lwalabo abafuna ukuthola isisindo somzimba lungenziwa ekhaya, njengoba izivivinyo zisebenzisa isisindo somzimba uqobo, futhi akudingekile ukusebenzisa imishini yokuzivocavoca. Lolu hlelo luxubanisa izinhlobo ezimbili zokuhamba, ezisebenzayo, ezivumela ukwanda okukhulu kwemisipha, kanye ne-isometric, efanelekile ukusiza ukukhuphuka kwethoni.

Kodwa-ke, ukuze ube nemiphumela oyifunayo, ngaphezu kokwenza ukuqeqeshwa ngendlela eqinile futhi ejwayelekile, kubalulekile ukuthi umuntu adle ukudla okunempilo futhi ngokwenhloso, kudingekile ukusebenzisa amakhalori amaningi kunalokho asetshenzisiwe, kudle amafutha amahle akhulisa inani lamaprotheni afakiwe phakathi nosuku. Bona ukuthi uzodlani ukuze uthole isisindo semisipha.

Ngaphambi kokuba uqale

Ngaphambi kokuqala ukwenza ukuqeqeshwa, kubalulekile ukufudumala ukunciphisa ubungozi bokulimala nokusheshisa imetabolism, ngaphezu kokuvuselela isimo nokumelana nokuphothula ukuqeqeshwa. Ngakho-ke, ukuze ufudumale, ungagxuma intambo, ugijime khona lapho noma wenze amajump weqa, ngokwesibonelo, cishe imizuzwana engama-30 kuye kumzuzu owodwa.

Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi izivivinyo ezikulolu hlelo kufanele zenziwe amahlandla ama-2 cishe imizuzwana engama-30 bese kuthi okunye kube yimizuzwana eyi-15. Phakathi kweqembu ngalinye lokuzivocavoca, isikhathi sokuphumula kufanele futhi sibe yimizuzwana engu-15, ngaphandle kokuzivocavoca kwe-triceps, lapho isikhathi sokuphumula kufanele sibe yimizuzwana engama-30 ukuvumela ukululama kwemisipha.

Uhlelo lokuqeqeshwa lwemizuzu engu-20 lwe-hypertrophy lungenziwa ngabesilisa nabesifazane, njengoba ukuqina nobunzima bokuzivocavoca kungashintshwa kube nesimo sinye ngasinye.

Ukuzivocavoca kwesifuba nezingalo

1. Ukugoba ngokwesiko

Yenza ama-push-ups wendabuko amasekhondi angama-30, ugcine izingalo zakho zihlukanisiwe ububanzi futhi wehla uze wenze i-engela engu-90º ngendololwane yakho. Ngalesi sikhathi sokuzivocavoca kubaluleke kakhulu ukugcina isisu sinenkontileka ukuze umgogodla uhlale uhambelana, uvikele ukulimala.

Uma ukuzivocavoca kunzima kakhulu ekuqaleni, zama ukwenza i-push-up ngamadolo akho phansi, lokhu kusiza ukunciphisa umzimba webhodi nokunciphisa isisindo esifubeni nasezingalweni.

2. Ukugoba okuqinile

Phinda ukuvivinya okwedlule, kepha kulokhu yehla ubambe indawo nge-engeli yendololwane ku-90º amasekhondi angu-30. Futhi, uma ukuzivocavoca kunzima kakhulu, ungakwenza ngokubeka amadolo akho phansi ukunciphisa isisindo.

Yenza uchungechunge olungu-1 ngaphezulu nge-flexion yendabuko ne-static bese ushintshela ekuzivocavoca umzimba.

Ukuzivocavoca kwe-glutes

1. Isifonyo sendabuko

Qala ngokwenza i-squat yendabuko, kepha buyela emuva bese uphinda cishe imizuzwana engama-30. Ukwenza lo msebenzi kubalulekile ukugcina ukuma okuhle ukuze usebenze imisipha efanele futhi ugweme ukulimala. Bona ukuthi ungazenza kanjani squats kahle.

Uma ufuna ukwandisa ukushuba kokuvivinya umzimba, ungenza isikhafu ngomlenze owodwa kuphela, ushintshe umlenze ekuphindaphindeni kwesibili kwalokhu kuvivinya umzimba.

2. Isikwele esimile

Yenza i-squat, kepha kulokhu, esikhundleni sokukhuphuka uye phansi, gcina isikhundla phansi ngamadolo akho enza i-engela engu-90º phansi nomhlane wakho uqonde. Bamba lesi sikhundla imizuzwana engama-30 bese uphumula imizuzwana engu-15 ngokuhambisa imilenze yakho ukudambisa izinhlungu.

Phinda uchungechunge lwama-squats wendabuko kanye nama-static squats futhi ngaphambi kokuqhubekela phambili ekuzivocavoca umlenze.

Ukuzivocavoca kwemilenze

1. Amalenge ashintshanayo

Ukuze wenze lo msebenzi, sukuma bese uthatha igxathu eliya phambili kuze kube yilapho ithanga lakho lifana naphansi futhi idolo lakho ligobeke engela elingu-90º, bese ubuyela endaweni yokuqala bese ushintsha imilenze, ushintsha imilenze yakho imizuzwana engama-30.

2. I-Static lunge

Yenza i-lunge ngomlenze wakho wesokudla uye phambili bese ubamba lesi sikhundla imizuzwana engama-30. Ekuphindweni kwesibili kokuzivocavoca, shintsha imilenze wenze lokhu ukuma ngomlenze wakho wesobunxele ngaphambili.

Ungakhohlwa ukuphinda lokhu kuvivinya okwesibili, wenze amanye amaphaphu kanye ne-static lunge ngomlenze wakho wesobunxele ngaphambi kokudlulela kokuzivocavoca kwe-triceps.

Ukuzivocavoca kwe-triceps

1. Amathrikhi anesihlalo

Lokhu kungukuphela kokuzivocavoca ohlelweni okudinga imishini eyengeziwe. Ukwenza lokhu, beka isihlalo noma itafula elizinzile eduze kwalo bese ubeka izintende zezandla zakho onqenqemeni lwesihlalo noma lwethebula. Yelula imilenze yakho uhlale kancane phansi, uze wenze i-engela engu-90º ngezindololwane zakho, bese ubuyela emuva, ngaphandle kokuthinta phansi, kuphela ngamandla we-triceps yakho. Phinda ukuzivocavoca imizuzwana engama-30.

Uma ukuzivocavoca kunzima kakhulu, zama ukubeka izinyawo zakho eduze, ngaphandle kokwelula imilenze yakho, ngoba lokhu kuzokwehlisa isisindo osidingayo sokusiphakamisa nemisipha.

2. Ama-sticeps aqinile

Yenza ukuvivinya umzimba futhi, kepha lapho wehla, bamba isikhundla amasekhondi angama-20 kuye kwangama-30, bese ubuyela emuva emuva emuva kwalesi sikhathi, ukuze uphumule.

Lokhu kuvivinya umzimba kuhle kakhulu ekunciphiseni imisipha, ngakho-ke, kungadala ukuzwa okukhulu okuvuthayo. Uma kubuhlungu kakhulu, zama ukugoba amadolo akho.

Phinda lokhu kuvivinya okungu-2 futhi, ekugcineni, uthathe ikhefu lemizuzwana engama-30 ngaphambi kokudlulela ekuzivocavoca ithole. Uma ungaphuzi amanzi ngenkathi uzivocavoca, thatha ithuba lokuphuza amanzi futhi uthole amandla.

Ukuzivocavoca Ithole

1. Ukuphakama kwethole

Sukuma uphakamise izinyawo zakho kuze kube iminwe yakho iphansi nemilenze yakho iqonde, bese ubuyela emuva, kepha ungasithinti isithende sakho phansi, uphinde ukhuphuke futhi. Yenza lo msebenzi imizuzwana engama-30.

Ukukhulisa ukushuba kokuvivinya umzimba, kwenze ngonyawo olulodwa kuphela oluphansi phansi bese ushintsha unyawo lwakho ekuphindaphindeni kwesibili kokuvivinya umzimba.

2. Inkonyane emile

Phinda ukuzivocavoca okwedlule kepha ugcine isikhundla ngonyawo oluphakanyisiwe, imizuzwana engama-20 kuye kwangama-30. Uma wenza ukuvivinya umzimba ngamandla athe xaxa, kufanele ushintshe izinyawo ekuphindaphindeni kwesibili.

Yenza lolu chungechunge lokuzivocavoca okungu-2 futhi ngaphambi kokuphumula imizuzwana engu-15 bese uqhubekela ekuzivocavoca isisu.

Ukuzivocavoca kwesisu

1. Isisu sithinta unyawo

Lala phansi uphakamise imilenze yakho iqonde phezulu ngangokunokwenzeka, bese uphakamisa umhlane wakho kancane phansi, bese izingalo zakho ziqondile, zama ukufinyelela ngesandla sakho eduze konyawo lwakho ngangokunokwenzeka. Beka umqolo wakho phansi futhi, kodwa ungangehlisi imilenze yakho, bese uyiphinda imizuzwana engama-30.

Uma lokhu kuvivinya kunzima kakhulu, qala ngokwenza izihlalo zendabuko, uphakamise iqolo phansi bese ugcina izinyawo zombili ziphansi phansi.

2. Ukuhlala okuqinile

Phinda ukunyakaza kokuzivocavoca okwedlule, kepha gcina ukuma lapho umhlane wakho uphakanyisiwe futhi izandla zakho zisondele ezinyaweni zakho, imizuzwana engama-30 noma uze ungabe usakwazi ukukuthatha.

Yenza lolu chungechunge lokuzivocavoca isikhathi esisodwa ngaphambi kokudlulela ohlangothini lokuzivocavoca isisu.

Ukuzivocavoca kwesisu esisemaceleni

1. Side ibhodi phezulu naphansi

Lala ngohlangothi lwakho bese uphakamisa umzimba wakho uthinte kuphela ingalo nezinyawo zakho phansi. Gcina umzimba wakho uqonde bese wehlisa bese uphakamisa ukhalo lwakho kancane, kodwa ungalokothi uthinte isinqe sakho phansi. Phinda lokhu kuhamba imizuzwana engama-30.

Uma uthola ukuthi ukuzivocavoca kunzima kakhulu, yenza ipulangwe eliseceleni ugcine amadolo akho ethe chatha phansi.

2. Ibhodi eseceleni le-Static

Phinda ukuvivinya okwedlule, kepha esikhundleni sokuya phansi uphinde unyuke okhalweni, bamba isikhundla amasekhondi angama-30 ngaphandle kokulahla okhalweni lwakho.

Ungakhohlwa ukuphinda lolu chungechunge futhi, kepha shintsha izinhlangothi ukuze usebenze imisipha kolunye uhlangothi lwesisu, empindweni yesibili. Bese uphumule imizuzwana engu-15 bese uqhubeka nomsebenzi wokugcina.

Ukuzivocavoca Emuva

1. isikhundla Superman

Ukwenza lo msebenzi, lala phansi imilenze nezingalo ziqonde, bese uphakamisa imilenze nezingalo zakho kancane bese ubuyela phansi. Phinda ukuzivocavoca imizuzwana engama-30.

2.I-static superman

Phinda ukuvivinya okwedlule, kepha hlala usesimweni izingalo nemilenze yakho kuphakanyisiwe phansi, njengoba kukhonjisiwe esithombeni, imizuzwana engama-30.

Ngaphambi kokuqeda uhlelo, phinda lezi zivivinyo ezi-2 futhi bese welula ukugwema ukulimala kwemisipha. Nakhu okunye ongakwenza ngemuva kokuqeqeshwa.

Ukukhulisa ukukhula kwemisipha, funda ukuthi uzodlani, ngaphambi, ngesikhathi nangemva kokuqeqeshwa, ukuhlinzeka inani lamandla namaprotheni adingekayo kule vidiyo elandelayo: