Ukuzivocavoca Komzimba Okukhulu Okuphakeme Kwabesifazane

-Delile

• Ukuqalisa
• Ukufudumala kuqala
• Ukuzivocavoca ngengalo
• 1. Ama-curls we-Dumbbell
• 2. I-Triceps ibuyisela emuva
• 3. Ukucwiliswa kwamathrikhi
• I-3 HIIT Ishukumisela Ukuqinisa Izikhali
• Ukuzivocavoca emuva
• 4. Ibhande lokumelana lihlukane
• 5. Umugqa wezingalo ezimbili we-dumbbell
• 6. Izingelosi zodonga
• Ukuzivocavoca kwesifuba
• 7. Umshini wesifuba
• 8. Abaqwala izintaba
• Ukuzivocavoca ehlombe
• 9. Phakamisa i-dumbbell ngaphambili
• Ukukhushulwa kwe-Deltoid
• Amathiphu okuphepha
• Okubalulekile

Ukuqeqeshwa kokumelana, okwaziwa nangokuthi ukuqeqeshwa kwamandla, kuyisici esibalulekile kunoma yisiphi isimiso sokuqina, ikakhulukazi emzimbeni wakho ophezulu. Futhi, naphezu kwalokho abanye abantu abangakutshela khona, ngeke kukunikeze imisipha emikhulu, eyeqile, egqagqene.

Eqinisweni, ukusebenza njalo kwezicubu ezingalweni, emhlane, esifubeni nasemahlombe kubalulekile ekugcineni umzimba wakho ophezulu uqinile futhi unikeze nemisipha yakho incazelo. Uma ungowesifazane, izinzuzo zokuqeqeshwa kwamandla zidlulela kude kakhulu kunethoni, imisipha echaziwe.

Ngokusho kukaRebekah Miller, i-MS, i-CSCS, i-NASM-CPT, umsunguli we-Iron Fit Performance, ukwakha amandla emzimbeni wakho ongenhla akugcini nje ngokwenza imisebenzi yansuku zonke ibe lula ukuyenza, kepha futhi kuyasiza ukunqanda i-osteoporosis futhi kuthuthukise ukuma komzimba.

Futhi ingxenye engcono kakhulu? Ungenza izivivinyo zokumelana nenduduzo ekhaya lakho. Ukukusiza ukuthi uqalise ukuthambisa umzimba wakho ophezulu, siqoqe ezinye izivivinyo ezinhle kakhulu ongazenza noma kuphi, nganoma yisiphi isikhathi, ngemishini eyisisekelo nje.

Ukuqalisa

Ukuqeqeshwa kwamandla ekhaya kulula kakhulu. Imishini oyidingayo ifaka phakathi:

• umata wokuzivocavoca
• amabhendi ambalwa wokumelana namandla ahlukile
• amasethi amabili noma amathathu ama-dumbbells anesisindo esihlukile

Ukufudumala kuqala

Indlela elula nephumelela kunazo zonke yokulungiselela umzimba wakho ukuzivocavoca ukufudumeza umzimba kuqala ngokwenza izivivinyo ezandisa ukusakazwa kwakho futhi zikhombe imisipha ozobe uyisebenza.

Ngokuzivocavoca umzimba okuphezulu, lokhu kungasho ukwenza imibuthano yengalo, izivunguvungu zomoya, ukushwiba kwengalo, nokujikeleza komgogodla. Futhi, ukwenza ukunyakaza okulula kwe-cardio njengokuhamba noma ukugijima endaweni kungakhuphula izinga lokushaya kwenhliziyo yakho futhi kugijime igazi lakho.

Ngokwe-American Council on Exercise, kuthatha isilinganiso semizuzu eyi-8 kuye kwayi-12 ukufudumala ngokuphelele.

Uma usufudumele, ungaqala ukugxila kokuzivocavoca okuthile kwezingalo zakho, emuva, esifubeni, nasemahlombe.

Ukuzivocavoca ngengalo

1. Ama-curls we-Dumbbell

Okuqondiwe: ama-biceps

1. Yima noma uhlale ne-dumbbell esandleni ngasinye, izingalo eceleni kwakho, izinyawo zihlukaniswe ububanzi.
2. Gcina izindololwane zakho eduze kwesifuba sakho futhi ujikeleze ama-dumbbells ukuze izintende zezandla zakho zibheke emzimbeni wakho. Lesi isikhundla sakho sokuqala.
3. Thatha umoya ojulile futhi lapho ukhipha, khotha izinsimbi phezulu ngenkathi ungena kuma-biceps akho.
4. Misa isikhashana phezulu kwe-curl, bese wehlela endaweni yokuqala.
5. Phinda izikhathi eziyishumi kuya kwezingu-15. Yenza amasethi ama-2 kuye kwangama-3.

2. I-Triceps ibuyisela emuva

Okuqondiwe: ama-triceps

1. Yima ne-dumbbell esandleni ngasinye, izintende zibheke ngakunye. Gcina amadolo akho egobile kancane.
2. Ukugcina umgogodla wakho uqonde, hinge phambili okhalweni lwakho ukuze i-torso yakho icishe ifane phansi. Bandakanya umnyombo wakho.
3. Gcina ikhanda lakho lihambisana nomgogodla, izingalo ezingenhla zisondele emzimbeni wakho, futhi izingalo zakho zigobele phambili.
4. Njengoba ukhipha umoya, bamba izingalo zakho ezingaphezulu zinganyakazi ngenkathi ulula izindololwane zakho ngokucindezela izingalo zakho emuva futhi uhlanganyele ama-triceps akho.
5. Misa isikhashana bese uhogela bese ubuyela endaweni yokuqala.
6. Phinda izikhathi eziyishumi kuya kwezingu-15. Yenza amasethi ama-2 kuye kwangama-3.

3. Ukucwiliswa kwamathrikhi

Okuqondiwe: ama-triceps namahlombe

1. Hlala esihlalweni esiqinile. Beka izingalo zakho ezinhlangothini zakho nezinyawo zakho zibe phansi phansi.
2. Beka izintende zezandla zakho zibheke phansi eceleni kwezinqulu zakho bese ubamba ingaphambili lesihlalo.
3. Susa umzimba wakho esihlalweni ngenkathi ubamba isihlalo. Amadolo kufanele agobe kancane futhi ama-glutes akho kufanele azulazule phansi. Izingalo zakho kufanele zelulwe ngokugcwele, zisekele isisindo sakho.
4. Faka futhi wehlise umzimba wakho kuze kube yilapho izindololwane zakho zakha i-angle engama-90 degree.
5. Misa kancane ngezansi, ukhiphe umoya, bese uphusha umzimba wakho endaweni yokuqala, ucindezela ama-triceps akho phezulu.
6. Phinda izikhathi eziyishumi kuya kwezingu-15. Yenza amasethi ama-2 kuye kwangama-3.

I-3 HIIT Ishukumisela Ukuqinisa Izikhali

Ukuzivocavoca emuva

4. Ibhande lokumelana lihlukane

Okuqondiwe: emuva, ama-biceps, ama-triceps, namahlombe

1. Yima uvule izingalo zakho phambi kwakho ekuphakameni kwesifuba.
2. Bamba ibhande lokumelana uqinise phakathi kwezandla zakho ukuze ibhande lifane nomhlabathi.
3. Ukugcina izingalo zombili ziqondile, donsela ibhande esifubeni sakho ngokuhambisa izingalo zakho ngaphandle. Qalisa lokhu kunyakaza kusuka maphakathi maphakathi.
4. Gcina umgogodla wakho uqondile njengoba ucindezela amahlombe akho ndawonye. Misa isikhashana, bese ubuyela kancane endaweni yokuqala.
5. Phinda izikhathi eziyi-12 kuye kwezi-15. Yenza amasethi ama-2 kuye kwangama-3.

5. Umugqa wezingalo ezimbili we-dumbbell

Okuqondiwe: emuva, ama-biceps, ama-triceps, namahlombe

1. Bamba i-dumbbell esandleni ngasinye bese ume ngezinyawo zakho ububanzi behlombe.
2. Gobisa amadolo akho kancane bese uletha isifuba sakho phambili ngokugoba okhalweni. Izingalo zakho kufanele zelulwe ngama-dumbbells asondele emadolweni akho. Gcina umnyombo wakho ubandakanyeka kulo lonke ukunyakaza.
3. Ukugcina umzimba wakho ophezulu unganyakazi, hlanganisa imisipha emhlane wakho, goba izingalo zakho, bese udonsela ama-dumbbells eceleni kwakho. Lwela ubambo lwakho.
4. Misa isikhashana bese ukhama phezulu.
5. Yehlisa kancane izinsimbi endaweni yokuqala.
6. Phinda izikhathi eziyishumi kuya kwezingu-12. Yenza amasethi ama-2 kuye kwangama-3.

6. Izingelosi zodonga

Okuqondiwe: emuva, entanyeni, nasemahlombe

1. Yima ngesinqe sakho, iqolo elingaphezulu, amahlombe nekhanda ucindezele uqinise udonga. Izinyawo zakho zingaba kude nodonga ukuze zikusize ubeke umzimba wakho kahle. Gcina amadolo akho egobile kancane.
2. Nweba izingalo zakho ziqonde ngenhla kwekhanda lakho ngemhlane wezandla zakho odongeni. Lesi isikhundla sakho sokuqala.
3. Cindezela imisipha yakho maphakathi no-emuva njengoba uslayida izingalo zakho ubheke emahlombe akho. Gcina umzimba wakho ucindezelwe ngokuqinile odongeni kulo lonke ukunyakaza.
4. Slayida izingalo zakho phansi odongeni zize zehle kancane kunamahlombe akho. Bamba kafushane lesi sikhundla, bese uslayida izingalo zakho emuva lapho uqala khona ngenkathi ucindezelwe odongeni.
5. Phinda izikhathi eziyi-15 kuye kwezingu-20. Yenza amasethi ama-2 kuye kwayi-3.

Ukuzivocavoca kwesifuba

7. Umshini wesifuba

Okuqondiwe: isifuba, amahlombe, ama-triceps

1. Lala phansi kumethingi wokuzivocavoca uguqe ngamadolo kanye ne-dumbbell ekhanyayo esandleni ngasinye. Ungase futhi wenze lo msebenzi ebhentshini.
2. Nweba izindololwane endaweni engama-90 degree ngemuva kwezingalo zakho kuphumule phansi. Ama-dumbbells kufanele abe ngaphezulu kwesifuba sakho.
3. Thatha umoya ojulile futhi lapho ukhipha umoya, welula izingalo zakho kuze kube yilapho ama-dumbbells ecishe athinte.
4. Misa isikhashana, bese ubuyela endaweni yokuqala.
5. Phinda izikhathi eziyishumi kuya kwezingu-15. Yenza amasethi ama-2 kuye kwangama-3.

8. Abaqwala izintaba

Okuqondiwe: isifuba, amahlombe, izingalo, umongo, nomhlane

1. Ngena endaweni yepulangwe noma ye-pushup. Gcina izandla zakho zingaphansi kwamahlombe akho, nomgogodla wakho ubandakanyekile, ukhalo luhambisana namahlombe, izinyawo zibanzile ububanzi.
2. Ngokushesha letha idolo lakho langakwesokudla ulibheke esifubeni. Njengoba uyibuyisela emuva, donsela idolo langakwesokunxele esifubeni sakho.
3. Ukushona emuva naphambili phakathi kwemilenze ngejubane elisheshayo.
4. Phinda imizuzwana engama-20 kuye kwengu-40. Yenza amasethi ama-2 kuye kwangama-3.

Ukuzivocavoca ehlombe

9. Phakamisa i-dumbbell ngaphambili

Okuqondiwe: emahlombe, ikakhulukazi imisipha yangaphambilini ye-deltoid

1. Bamba i-dumbbell ekhanyayo esandleni ngasinye.
2. Beka ama-dumbbells phambi kwemilenze yakho engenhla ngezindololwane zakho ziqonde noma zigobile kancane.
3. Phakamisa ama-dumbbells phambili nangaphezulu kuze kube yilapho izingalo ezingaphezulu zingaphezulu kokuvundlile.
4. Yehla endaweni yokuqala.
5. Phinda izikhathi eziyishumi kuya kwezingu-15. Yenza amasethi ama-3.

Ukukhushulwa kwe-Deltoid

Okuqondiwe: amahlombe, ama-biceps, nama-triceps

1. Yima ngezinyawo ububanzi bokubheka okhalweni, amadolo agobe kancane. Bamba ama-dumbbells emzimbeni wakho, izintende zibheke emathangeni akho.
2. Ncika phambili kancane okhalweni bese uhlanganyela nomgogodla wakho.
3. Phakamisa izingalo zakho ziye eceleni zize zifinyelele ezingeni lamahlombe bese zakha u- “T.”
4. Buyela endaweni yokuqala.
5. Phinda izikhathi eziyishumi kuya kwezingu-15. Yenza amasethi ama-2 kuye kwangama-3.

Amathiphu okuphepha

• Ukufudumala nokupholisa phansi. Ukuzifudumeza ngaphambi kokwenza noma ikuphi ukuvivinya umzimba kungagcini nje ngokulungiselela umzimba wakho ukuzivocavoca, futhi kunciphisa nengozi yokulimala. Chitha okungenani imizuzu emi-5 ukuya kwengu-8 uzibandakanya ngandlela thile ye-cardio noma elula. Lapho usuqedile ukujima kwakho, zinike isikhathi sokupholisa umzimba futhi welule.
• Gxila efomini lakho. Lapho uqala inqubo ethile yokuzivocavoca, uMiller uthi ukugxila kwakho kufanele kube kwifomu noma kubuchule bakho. Lapho-ke, njengoba wakha ukuzethemba, ukukhuthazela, namandla, ungaqala ukukhulisa isisindo noma wenze amasethi amaningi.
• Bandakanya umnyombo wakho. Ukuvivinya ngakunye okubalwe ngenhla kudinga amandla ayisisekelo wokuxhasa iqolo lakho eliphansi. Ukuze uhlale uphephile, qiniseka ukuthi ubandakanya imisipha yakho yesisu ngaphambi kokwenza noma yikuphi ukunyakaza futhi ubagcine bebandakanyeka kulo lonke uvivinyo.
• Yima uma uzwa ubuhlungu. Ukuzivocavoca umzimba okuphezulu kuzophonsela inselelo imisipha yakho futhi kungakushiya ube buhlungu kancane, kodwa akufanele uzwe ubuhlungu. Uma wenza kanjalo, yima bese uhlola inkinga. Uma ukungaphatheki kahle kubangelwa ifomu elingalungile, cabanga ukusebenza nomqeqeshi wakho siqu. Uma ubuhlungu bakho buqhubeka ngisho nangemva kokulungisa ifomu lakho, landela udokotela wakho noma owelapha ngokomzimba.

Okubalulekile

Ukumelana komzimba okuphezulu noma ukuqeqeshwa kwamandla kunohlu olude lwezinzuzo. Kukusiza ukukhulisa amandla emisipha nokubekezela ezandleni zakho, emuva, esifubeni nasemahlombe. Futhi kukusiza ukuthi ushise ama-calories, unciphise ubungozi bokulimala, futhi wakhe amathambo aqinile.

Ukuze uthole imiphumela emihle, zama ukwenza ukuzivocavoca umzimba okuphezulu izikhathi ezimbalwa ngesonto. Qala kancane ngokuphindaphinda nokusetha okumbalwa, futhi kancane kancane wandise ukuqina kokuzivocavoca kwakho njengoba wakha amandla akho.