Leli thebula lokuzivocavoca lomjikelezo wezinsuku ezingu-7 lingakusiza ukuba uthuthukise imikhuba evamile yokuzivocavoca futhi unikeze ngokunengqondo ukuqeqeshwa nokuphumula nsuku zonke. Nakhu okuhlelelwe usuku ngalunye kushejuli:

NgoMsombuluko: I-Cardio

Iyiphi indlela engcono yokuqala isonto kuneseshini ye-cardio evuselelayo? Khomba imizuzu engu-45 yomsebenzi we-aerobic, njengokugijima, ukuhamba ngebhayisikili, noma ukuhamba ngezinyawo. Lokhu kufanele kwenziwe ngejubane elinethezekile, okusho ukuthi ungakwazi ukukhuluma ngesikhathi sokuzivocavoca kwakho futhi usajuluke.
Ngokuqondile, izinga lokushaya kwenhliziyo yakho kufanele libe phakathi kuka-64% no-76% wezinga eliphezulu lenhliziyo yakho, ngokusho kweCenters for Disease Control and Prevention (CDC). Umthetho omuhle wesithupha wokuthola izinga eliphezulu lokushaya kwenhliziyo kwakho ukususa iminyaka yakho yobudala isuka kokungu-220. Isibonelo, uma uneminyaka engu-30 ubudala, ukushaya kwenhliziyo yakho okuphezulu kuzoba amabhithi angu-185 ngomzuzu (bpm). Ngakho-ke, izinga lokushaya kwenhliziyo oqondisile kufanele libe phakathi kuka-122 bpm no-143 bpm phakathi nalo msebenzi.
--Ezinye izinzuzo zeCardio Training?

ULwesibili: Umzimba Ophansi

Kunconywa amasethi amathathu okuphindaphinda oku-10 kwezivivinyo ezilandelayo (thatha umzuzu owodwa wokuphumula phakathi kwesethi ngayinye futhi ugxile ekugcineni ukuphefumula kwakho kuqinile, ukuphefumula okujulile kungathulisa kangcono ukushaya kwenhliziyo yakho)
Kwabaqalayo, ukwengeza isisindo akufanele kube yisinqumo sokuqala. Ngaphambi kwalokho, badinga ukuphelelisa ukunyakaza kwabo kokuqeqeshwa kuze kube yilapho sebekwazi ukunyakaza kokuqeqeshwa futhi bakwazi ukuqeda ukuqeqeshwa ngokunethezeka. Lokhu kubaluleke kakhulu, ngoba kungagwema ngokuphumelelayo ukulimala. Ngemva kwalokho, sekuyisikhathi sokwengeza isisindo esanele ukuze ama-reps akho ambalwa okugcina ashise imisipha yakho futhi enze inhliziyo yakho iphampe.

? Ama-squats:Zehlise kube sengathi uhlezi esihlalweni. Yima izinyawo zihlukene ngobubanzi bamahlombe, izinyawo zibheke phansi. Pushela emuva ukuze ume.
--Iyiphi i-Squat "Inkosi Yamandla"?

? Deadlifts: Izinyawo zihlukene ngobubanzi bamahlombe, phushela okhalo emuva, agobe kancane amadolo, bese ugobela phambili. (Gcina umhlane wakho uqondile) Bamba i-barbell noma ama-dumbbell ezandleni zakho. Phakamisa izisindo ezisindayo ngokuphusha izinqulu zakho phambili ngenkathi ugcina umhlane wakho uphansi. Yehlisa kancane isisindo usibuyisele phansi.
?I-Hip Thrust: Hlala phansi namahlombe akho ngemuva kwakho ebhentshini noma esihlalweni esizinzile. Izinyawo zakho ziphansi, phusha izinqulu zakho phezulu bese ucindezela ama-glutes akho kuze kube yilapho amadolo akho ese-engeli engu-90-degree. Yehlisa izinqe zakho uzibuyisele phansi.
? Lunge: Yima endaweni ehlukene ukuze unyawo olulodwa lube amafidi ambalwa ngaphambi kolunye. Gcina i-torso yakho iqondile, goba amadolo akho kuze kube yilapho idolo lakho langemuva lingamayintshi ambalwa ukusuka phansi futhi ithanga lakho langaphambili lihambisana nephansi. Buyela endaweni yokuqala ngokusebenzisa izithende zakho. Yenza lokhu nhlangothi zombili.

Inothi elisheshayo: Ngaphambi kokuqala noma iyiphi iseshini yokuqeqesha amandla, kubalulekile ukuchitha imizuzu eyi-10 kuye kweyi-15 ufudumeza ukuvikela ukulimala. Kunconywa ukwelula okunamandla (cabanga ngokuphakama kwamadolo nokukhahlela amanyonga) ukuze igazi ligeleze liye emisipheni futhi linyakaze amalunga phakathi kohlu lwawo olugcwele lokunyakaza.

NgoLwesithathu: Umzimba Ongaphezulu Nomongo

Uma usuqedile ukufudumala kwakho, uzosebenzisa ama-biceps, i-triceps, ne-pecs ngokunyakaza okuthathu okuhlukene:

?I-Biceps Curl:Bamba i-dumbbell esandleni ngasinye (noma i-barbell ezandleni zombili) ubeke izindololwane zakho emaceleni akho kanye nezingalo zakho zelulelwe ngokuhambisana naphansi. Gobisa izindololwane zakho, hambisa isisindo emahlombe akho, bese ubuyela endaweni yokuqala.
?I-Triceps Dip:Hlala esihlalweni noma ebhentshini futhi ubambe unqenqema oluseduze nezinqulu zakho. Slayida okhalweni lwakho esihlalweni bese wehlisa umzimba wakho ukuze izindololwane zakho zigobe nge-engeli engu-45- noma 90-degree. Ziphushele emuva endaweni yokuqala.
?I-Chest Press:Lala ngomhlane ebhentshini izinyawo zakho zibheke phansi futhi ubambe i-dumbbell esandleni ngasinye (noma ubambe i-barbell ngezandla zombili). Izingalo zakho zincikene nomzimba wakho, izintende zibheke phambili, nweba izindololwane zakho bese ucindezela isisindo phezulu. Yehlisa isisindo ukuze ubuyele endaweni yokuqala.

Yenza isethi ngayinye yokuzivocavoca izikhathi ezingu-10, uphumule umzuzu owodwa phakathi kwesethi ngayinye, ingqikithi yamasethi amathathu.

NgoLwesine: Ukuphumula Okusebenzayo Nokululama

Izinsuku ezintathu zokuqeqeshwa zilandelana zizokushiya uvuka ubuhlungu namuhla, ngakho phumula namuhla futhi unikeze umzimba wakho isikhathi sokululama. Ngokusho kwe-ACSM, ubuhlungu bemisipha bubangelwa izinyembezi ezincane emithanjeni yemisipha ebangelwa ukuqeqeshwa kwamandla, kanti nakuba lokhu kuzwakala kukhathazayo, kuyinto enhle futhi kusho ukuthi imisipha yakho izolungisa kangcono kunangaphambili. kunamandla.
"Ngaphandle [kwezinsuku zokuphumula], ungalimaza izicubu zemisipha kanye nezicubu ezixhumeneyo njengama-tendon nemigqa," kusho u-Erin Mahoney, umqeqeshi womuntu siqu oqinisekisiwe, kanye nomsunguli wezitifiketi ze-EMAC. Lokhu kwandisa ingozi yokulimala futhi kuvimbela imisipha yakho ekwakheni amandla.
Uma ungekho buhlungu kakhulu noma ukhathele, kunconywa ukuthi uzivocavoce ngisho nangezinsuku zokuphumula. Ukuhamba noma ukwelula kuhle futhi kuzokhulula ukuqina kwemisipha yangemva kokusebenza.

NgoLwesihlanu: Umzimba Ophansi Ngokugxila Kuma-Glutes

Ngemuva kosuku lokuphumula, lungele ukusebenzisa imisipha yomlenze wakho futhi - kulokhu ugxile emathangeni akho (ama-hips). Ukuze uqale lokhu kuvivinya umzimba, kunconywa ukuthi ufudumale iqolo lakho ngezivivinyo ezinhlanu ze-resistance-band, ezifana nama-squats, amabhuloho acwebileyo, nama-clamshell, imizuliswano emithathu.
Uma umzimba wakho usuvutha, uzoqala ukuzilolonga ngezisindo. Ukuphindaphinda okungu-10 kunconywa kumasethi amathathu okuzivocavoca okunama-hinged (njengama-deadlifts, ukusunduza i-hip, nokusunduza kwe-hip yomlenze owodwa) okuqondise i-glutes yakho nama-hamstrings.
Nakuba amandla anda kuyinzuzo eyodwa yokuqeqeshwa kwesisindo, inikeza okungaphezu kwalokho.

NgoMgqibelo: Umzimba Ongaphezulu

Ngokuzivocavoca kwakho kokugcina kwesonto, ngincoma ukuthi ugxile emhlane wakho nasemahlombe. Njengosuku olwedlule, udinga ukufudumala imisipha yakho ngokuyisebenza ngaphambi kokuba uqale ukuphakamisa izinsimbi.
Okulandelayo, uzoqedela izivivinyo ezinhlanu ezinesisindo sokuphindaphinda okungu-10 namasethi amathathu. Lezi zivivinyo zihlanganisa:

?Cindezela Ehlombe:Hlala noma ume nge-dumbbell esandleni ngasinye ekuphakameni kwehlombe, izintende zibheke ngaphandle, izindololwane zigotshwe nge-engeli engama-degree angu-90. Phusha isisindo phezulu kuze izingalo zakho ziqonde futhi isisindo sithinta phezulu. Yehlisa kancane uye endaweni yokuqala.
?I-Lateral Raise:Ukuma noma uhlezi ne-dumbbell esandleni ngasinye, izingalo ezinhlangothini zakho, bandakanya umgogodla wakho, futhi kancane kancane uphakamise isisindo ohlangothini olulodwa kuze kube yilapho izingalo zakho zifana naphansi. Buyela kancane kancane endaweni yokuqala.
?I-Reverse Fly:Yima izinyawo zihlukene ngobubanzi behlombe, ugobe kancane okhalweni, futhi ubambe i-dumbbell esandleni ngasinye. Phakamisa izingalo zakho ezinhlangothini zakho, ucindezela amahlombe akho ndawonye. buyela endaweni yokuqala.
? Umugqa Wengalo Eyodwa Ye-Dumbbell:Beka isandla esisodwa ngaphansi kwehlombe nengalo iqonde ebhentshini. Beka idolo elihambisanayo ebhentshini nomunye umlenze eceleni, unyawo lubheke phansi. Ubambe i-dumbbell ngakolunye uhlangothi, gwedla izindololwane zakho zikhuphukele ezinhlangothini zakho zize ziqondane naphansi. Yehlisa bese uphinda ngakolunye uhlangothi.
?Lat donsa phansi:Ukusebenzisa i-pulley, bamba ibha izintende zakho zibheke ngaphandle futhi ububanzi behlombe buhlukene. Qinisekisa ukuthi uhlezi ebhentshini noma uguqe phansi. Bese, donsela i-barbell phansi esifubeni sakho bese ubuyela kancane endaweni yokuqala.

NgeSonto: Usuku Lokuphumula Nokubuyisela

Yebo, namuhla futhi kuwusuku lokuphumula, ungenza ukuhamba okulula noma ukuzivocavoca umzimba njengokujwayelekile, ukuze imisipha nomzimba wakho ululame ngokugcwele futhi uphumule. Yebo, ukuthatha usuku lonke lokuphumula kulungile futhi! Zombili izinsuku zokuphumula ezisebenzayo futhi eziphumule ngokugcwele zibaluleke kakhulu ohlelweni lokuqeqeshwa kwamasonto onke, uma unaka umzimba wakho, konke kuzoba ngcono futhi kube ngcono!