Ukulawula isisindo

-Delile

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UJoy Hayes akayena owesifazane okholwayo ikakhulukazi, kepha ukukhuthaza abasubathi bakhe besifazane e-University of Kansas weight room, umqeqeshi wezikhwepha uvame ukubeka indinyana eseBhayibhelini evela kuZaga 31: "Wakha izingalo zakhe ngamandla."

"Ngicabanga ukuthi kuhle kakhulu ukuthi ngisho neBhayibheli lithi abesifazane kufanele babe nezingalo eziqinile. Futhi kuyabakhuthaza ngempela, "kusho uHayes, umsizi womqondisi we-UK we-force/conditioning. Uhlala njalo efuna izindlela zokukhuthaza abesifazane ukuthi baphakamise izinsimbi. Abanye babadlali bakhe be-tennis abaphezulu nabasubathi bezitimela bayakubalekela, ngoba abayijwayele imishini noma bayesaba ukuqunjelwa phezulu.

"Abazi ukuthi abesifazane abaningi abakha umzimba baqeqesha amahora ayisithupha ngosuku futhi bathathe ama-supplements," usho kanje. Lokhu neminye imibono eyiphutha iholela abesifazane abaningi ekusebenziseni imizila yamandla engasebenzi kahle. Ngakho-ke sicele uHayes ukuthi aklame eyodwa eqinisekile ukukunikeza imiphumela eqinile, emihle oyifunayo. Futhi yilokhu.

Le nqubo inika isikhathi esilinganayo emzimbeni ongenhla naphansi. "Abesifazane abaningi bayakugwema ukuqeqesha imizimba yabo engenhla," kusho uHayes, "kodwa uma unamahlombe ajiyile nezinqe ezijwayelekile, ezinjengawesifazane, izinkalo zakho zizobukeka zinkulu. Isifuba esibanzi, emuva namahlombe kuzokwenza ukuthi umzimba wakho ongezansi ubonakale unciphile."

Inqubo ibuye igcizelele ukuzivocavoca ama-multijoint njengama-squats namaphaphu, abesifazane abaningi abakubalekelayo bathande labo abakhomba amaqembu emisipha ngamanye. Lokhu kuhamba kudinga ukusebenzisana okuningi kunemishini yokugoqa imilenze noma yokwandisa imilenze kodwa futhi konga isikhathi ngokusebenza kwamaqembu emisipha amaningi ngasikhathi sinye. Kufana nokunyakaza esikwenzayo emisebenzini yansuku zonke.

Uma wenza lo mkhuba, ungasebenzisi ama-dumbbell amancane -- elinye iphutha elivamile phakathi kwabesifazane abasaba ukuba bakhulu kakhulu. Ukwenza amasethi amathathu wokuphindaphinda okuyishumi ngeke kukuguqule ube ngu-Arnold Schwarzenegger. Nge-reps yesishiyagalombili, yesishiyagalolunye neyeshumi, kufanele ufinyelele iphuzu lokungakhululeki okuncane okusaphephile futhi uzizwe ngathi, "O nkosi yami, angazi ukuthi ngingakuqeda yini lokhu!" Kuphela ngokuphonsela inselelo imisipha yakho lapho uyothola khona imiphumela -- umzimba oqinile, othonisiwe namandla okulinganiswa kweBhayibheli.

Uhlelo

Khetha izinga lakho

Uyimfundamakhwela uma unesisindo esiqeqeshelwe isikhathi esingaphansi kwezinyanga ezi-3; maphakathi uma ngabe uphakamisa kabili ngeviki izinyanga ezintathu noma ngaphezulu; futhi unolwazi uma ngabe uphakamisa ama-2-3 kaningi ngeviki isikhathi esingaphezu kwezinyanga eziyi-6.

Imvamisa

Abaphakanyisi abaqeqeshiwe nabaphakathi, yenza lokhu kuzivocavoca kathathu ngesonto, uphumule okungenani usuku phakathi kokuzivocavoca. Ama-lifters anolwazi angenza okufanayo, noma inqubo yokuhlukanisa izinsuku ezi-4: izinsuku ezimbili zomzimba / i-abs engenhla; Izinsuku ezi-2 zomzimba ophansi.

Ukufudumala / Ukupholisa phansi

Qala konke ukuzivocavoca ngemizuzu engu-5-10 yemisebenzi ephansi ye-cardio efana ne-treadmill egijima, ukuhamba ngamandla noma ukweqa intambo ngokuxoshwa kwebhokisi. Bese wenza isethi eyodwa yokuzivocavoca kwe-ab ngakunye. Uma uzizwa uqinile, welula kancane. Bamba ukwelula ngakunye imizuzwana eyi-10; ukukhululwa. Phinda kabili, ukwanda kwebanga lokunyakaza isikhathi ngasinye. Qeda ukuzivocavoca ngalunye ngokwelula, ubambe ukwelula ngakunye amasekhondi angama-20-30 ngaphandle kokushaya.

Ukuqala

Amaviki angu-4-6, hamba u-1-8 ngokulandelana okusohlwini. Phumula amaminithi angu-1-2 phakathi kwamasethi. Phakathi nenyanga yokuqala yohlelo, khulisa isisindo sakho okungenani kabili. Njalo qiniseka ukuthi isisindo sisinda ngokwanele ngakho-ke usukhathele lapho ufinyelela i-rep 10. Ngokuphindaphinda ngakunye, khipha umoya engxenyeni enzima kakhulu yokuzivocavoca.

I-Novice

Yenza isethi eyodwa yama-reps ayi-10 emsebenzini ngamunye. Gxila kumasu; ungcono ukwenza ama-reps ambalwa ngokufanele kunokwenza i-10 ngefomu elinobudlabha. Lapho ungenza isethi engu-10, engeza isethi yesibili. Lapho usungakwazi ukwenza amasethi ama-2 we-10 ngokunethezeka, dlulela phambili kuze kube phakathi.

Lesisemkhatsini

Yenza amasethi ama-3-4 we-10 reps emsebenzini ngamunye.

Okuhlangenwe nakho

Yenza amasethi angu-5-6 okuphindaphinda okungu-10 ngokuzivocavoca ngakunye.

Ab umsebenzi

Ekuzivocavoca ngakunye (noma kabili ngesonto uma wenza inqubo yokuhlukanisa), yenza amasethi ama-2-3 we-rep 15 we-ab moves. Zama ama-crunches, ama-curls ahlehlisayo, noma i-Half Jackknife: Lala ubheke phezulu, imilenze iqonde emoyeni ngokuhambisana nezinqulu; inkontileka ye-abs nokufinyelela ezinyaweni zakho; dedela uphinde uphinde. Sebenza kufika ku-25 reps.

Ukuthuthuka

Ngemuva kwamaviki angu-4-6, uma ukhuphule isisindo sakho okungenani kabili ngenyanga yokuqala, shintshela kwezinye izinyathelo ezisohlwini. Kungadingeka ukuthi wehlise isisindo sakho, kepha lapho ubuyela ekuzivocavoca okuyisisekelo emasontweni ama-4-6 kamuva, uzokwazi ukuphakamisa okuningi. (Gcina umbhalo.)

UCardio

Ngaphezu kwalolu hlelo, yenza okungenani ukusebenza kwemizuzu engama-30 ukuya kwemihlanu ngemizuzu eyi-30 ngeviki, okuhlukahluka ngamandla nemisebenzi.

Ijimu khuluma

Sebenza ku: Ukushintshanisa amasethi nomuntu ocezu lwesisetshenziswa. Uma othile esebenzisa umshini, ungacela ukuthi "usebenze." Kusebenza kahle kakhulu emishinini enezinqwaba zesisindo ngoba ungashintsha iphawundi ngokumane uhambise iphini uye komunye umgodi. Uma kufanele ulayishe futhi uvale amapuleti, kungcono ukulinda kuze kube yilapho umsebenzisi eseqedile.

Ukulungiselelwa okuhle: Ukwenza izivivinyo ezimbili noma ezintathu ezihlukene ngaphandle kokuphumula phakathi kwamasethi.

Ukuqeqeshwa kwesekethe: Ukwenza "isekethe" ephelele yokuzivocavoca ngokuphumula okuncane noma okungabikho phakathi kwamasethi, bese uphinda isekethe. Izifunda zinhle ngoba zonga isikhathi futhi zivumela imisipha ilulame njengoba usebenza imisipha ehlukene. Nokho, cishe ngeke uthuthukele ekuphakamiseni isisindo esiningi ngaphandle uma wenza amasethi amaningi okuzivocavoca.

Indlela yokwehlukanisa: Uhlelo lokuqina lapho usebenza khona amaqembu emisipha ngosuku olulodwa nolunye usuku.

Hlukanisa: Ukukhetha iqembu elithile lemisipha.

I-Hypertrophy: Kalula nje, ukwanda ngosayizi wemisipha.

Ukuqasha: Ingxenye yomsipha evuselelwa phakathi nokuzivocavoca okuthile.

Imithetho yegumbi lesisindo

Yize amakilabhu ezempilo enendlela yokuziphatha. “Yonke indawo yokuzivocavoca inemithetho ebhaliwe nengabhalwanga,” kusho umqeqeshi wamandla uJoy Hayes, M.S., C.S.C.S. "Kubalulekile ukufunda le mithetho ukuze wena namanye amalungu okuzivocavoca nibe nokuzivocavoca umzimba."

1. Yabelana ngezinto zokusebenza. Ngenkathi uphumule phakathi kwamasethi, musa ukukhempa emshinini. Vumela omunye umuntu enze isethi phakathi. Uma ukusethi yakho yokugcina futhi ulungele ukuyiqeda, qhubeka. Uma othile emi eduze komshini, buza ukuthi uwusebenzisa ngaphambi kokuba ungene.

2. Ungaminyani. Shiya isikhala somuntu oseduze kwakho ukuze aphakamise izingalo zakhe nhlangothi zonke.

3. Ungasivimbi isibuko. Zama ukungavimbi umbono wabanye.

4. Njalo phatha ithawula. Sula umjuluko wakho emabhentshini owasebenzisile.

5. Ungawudli umthombo wokuphuza. Ngaphambi kokugcwalisa ibhodlela lakho, vumela wonke umuntu olayini athole isiphuzo.

6. Ama-dumbbells aphephile. Waweqe noma uwamise aqonde phakathi kwamasethi ukuze angagingqiki ezinzwaneni zomunye umuntu.

7. Musa ukwehlisa izisindo zakho. Kunalokho, zibeke phansi uma usuqedile ngesethi.

8. Buyisela izinsimbi lapho zikhona. Sula wonke amapuleti esisindo kuma-barbells nemishini, bese ubuyisela ama-dumbbells endaweni yawo ebekiwe ku-rack. Unganamatheli ama-pounders angu-10 lapho ama-pounders angu-40 eya khona.

9. Musa ukufaka isikhwama sokuzivocavoca.

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