Indlela uQeqesho lobunzima obuphucula ngayo iMpilo yoKuqonda

Akusiyo imfihlo ukuba ukuphakamisa ubunzima kubonelela ngeenzuzo ezininzi kwimpilo yakho. Izibonelelo zomzimba zokuphakamisa ubunzima ziyaziwa kakuhle, ukusuka kwi-musculature toned ukuya kumzimba ophuculweyo, ukunyuka kwamathambo, kunye nokuqina okungcono. Iinzuzo zempilo yengqondo kunye nengqondo ekuphakamiseni ubunzima azaziwa kakhulu kodwa ngokulinganayo zinefuthe. Eli nqaku liza kugubungela icala lokuqonda le iinzuzo zokuthatha imithambo yokuphakamisa iintsimbi rhoqo.

Ukuncipha koxinzelelo

Ngelishwa, uncwadi oluninzi lwezenzululwazi kunye nezemfundo lugxile kwi iingenelo zomzimba zokuzilolonga kunye nokutyeshela ingqondo icala. Nangona kunjalo, a Isifundo semeta kwizilingo zeklinikhi ezingaphezu kwama-30 ezilinganisa iimpawu zokudakumba zifumanise ukuba uqeqesho lokuxhathisa lunxulunyaniswa nokuncipha okukhulu kweempawu zokudakumba. Oku kuthetha ukuba ubunzima uqeqesho kunye noqeqesho lokuxhathisa kunempembelelo eqinisekisiweyo ekuncedeni ukunciphisa iimpawu zokudakumba kunye namandla ukuphucula impilo yenkumbulo. Kwabo banengxaki yokudakumba ngoku, ukuthatha kwanomsebenzi olula wokuzilolonga obandakanya ukuphakamisa iintsimbi kunokunika isiqabu kuxinzelelo ngokuphuhlisa inkqubo, ukuphumeza iinjongo, kunye nokuzilolonga.

Eyona nto inika umdla ngakumbi kukuba uphononongo lufumene ezona nzuzo zibalulekileyo kwabo baneempawu zokudakumba 'eziphakathi ukuya kwephakathi' xa kuthelekiswa nabo bangenayo. Oku kuphakamisa ukuba ukuhla kweempawu zokudakumba ngokuphakamisa ubunzima kubonakala ngakumbi kwabo baneempawu ezidakumbisayo ngakumbi kunabo bangenayo.

Ukuphelisa ixhala

Ukuxhathisa umthambo kunye nokuphakamisa ubunzima kuye kwadibaniswa nokunciphisa ixhala kubantu abadala abancinci. Abathathi-nxaxheba abathatha inxaxheba kwimigudu yokuchasa kunye nokuphakamisa ubunzima babika ukuhla okukhulu kweempawu zokuxhalaba kuneqela elilawulayo, elingazange libandakanye naluphi na ukuphakamisa ubunzima. Yintoni engaphezulu koko abathathi-nxaxheba bazilolonge kabini ngeveki ngexesha lophononongo, ebonisa ukuba i-intensive exercise regime ayifuni ukufumana inzuzo yokunciphisa ixhala. Ukuthatha nje inxaxheba ekuphakamiseni ubunzima kabini ngeveki kwakwanele ukufumana ukuhla okubalulekileyo kwixhala.

Ukuphucula imo kunye nokuba sempilweni

Olu phuculo kwimpilo yengqondo aluphelelanga kubantu abadala abancinci - zifundo zi bonise ukuba abantu abadala abenza umthambo rhoqo bavuna iingenelo ezifanayo kwingqondo yabo yonke kunye nempilo yengqondo njengabantu abadala abancinci. Uphononongo lubonise ukuba ngelixa iintlobo ezahlukeneyo zokuzilolonga zibonelela ngeenzuzo ezahlukeneyo ezahlukeneyo, kukho ukuphucuka ngokubanzi kwengqondo impilo kubathathi-nxaxheba abathatha inxaxheba kumsebenzi xa kuthelekiswa neqela lokulawula, abangazange bathathe inxaxheba kuwo nawuphi na umsebenzi.

Usebenza njani ekhaya okanye eofisini

Ngethemba, eli nqaku libonise i impilo yokuqonda iingenelo zokuzilolonga rhoqo ngobunzima kunye nokuzilolonga. Ngokucacileyo, uninzi lwezi zifundo zifumanise ukuba zinzulu sebenzisa iinkqubo bekungeyomfuneko ukuba uvune ezi zibonelelo - kancinci nje ngokuba iiseshini ezimbini ngeveki zazanele kwezinye iimeko. Kwabo bahluphekayo ngoku impilo Yengqondo imiba, uxinzelelo lokugcina kulawulo olungaguquguqukiyo, olungqongqo lusenokungabekeki, ngoko kuyinzuzo ukuqaphela ukuba ukuzilolonga akufuneki kube ngumzamo otya ixesha.

Abo bakhathazwa kukuxhalaba okanye ukudakumba banokukufumana kungumsebenzi onzima okanye onzima ukujoyina ijim ukuqalisa uqeqesho lobunzima. Ngethamsanqa, akunyanzelekanga ukuba ujoyine ijim ukuze uqalise uqeqesho lobunzima. Kukho okuninzi okulungileyo ukuzilolonga ekhaya onokuyenza ngesixhobo esincinci. Ngezantsi kukho iindlela zoqeqesho lobunzima ezicetyiswayo ezifanelekileyo kwabaqalayo kwaye kulula ngokwaneleyo ukwenza ukusuka ikhaya okanye iofisi.

Ngeentsimbi

Awudingi iintsimbi ezininzi ezahlukeneyo okanye ezona zixhobo zinqwenelekayo ukwenza inkqubo elungileyo yokuphakamisa. Iidumbbells lolona khetho lubalaseleyo lokuzilolonga ekhaya-zincinci kwaye zithatha igumbi elincinci, ukuze ukhawuleze uzikhuphele ukwenza umsebenzi igumbi lokuhlala kwaye uzibeke xa ukhona kwenziwe. Ulawulo olungezantsi lusebenza kakuhle kwabo bane-dumbbells:

• 10 goblin squats x 3 iiseti
• I-10 icala ligoba x iiseti ezi-3
• Ithole eli-10 liphakamisa iiseti ezi-3
• 10 imiphunga yangaphambili x iiseti ezi-3
• I-10 igobe phezu kwemiqolo x 3 iiseti
• I-10 i-deadlifts x iiseti ezi-3
• I-10 bicep curls x iiseti ezi-3

Ekuqaleni, yiya ngesantya sakho, kodwa xa sele uziva ukulungele ukucela umngeni ngokwakho, zama ukungathathi ngaphezulu kwemizuzwana engama-20 ukuphumla phakathi kweeseti kwaye ungaphumli phakathi komthambo.

Ngamaqela okumelana

Ukuba awukwazi ukufikelela kwiidumbbells, ke iibhendi zokuxhathisa zibonelela ngenye indlela elungileyo engathathi gumbi lininzi kwaye inokubonelela ngokuzilolonga kokuqina okufanayo. Apha ngezantsi kukuzilolonga okunokwenziwa lula ekhaya okanye iofisi:

• I-Resistance Band Pull-through: 12 x 3 iiseti
• Squat + Phantsi Umqolo wengalo enye: 10 x 3 iiseti (icala ngalinye)
• I-Squat + I-Single-Arm Shoulder Press: 8 x iiseti ezi-3 (icala ngalinye)
• I-Low-to-High Cable Chop + Pallof Press: 10 x 3 iiseti (icala ngalinye)
• Banded Good Morning: 15 x 3 iiseti
• Iplanga + iBanded Kick Back: 6 x 3 iiseti (icala ngalinye)
• I-Bicep Curl + Tricep Extension 1: 2: 6-12 x 3 iiseti (ngecala ngalinye, i-curl: i-extension ratio)

Ukomelela komzimba

Ukuba awunazo izixhobo zokuqeqesha ubunzima, ungakhathazeki! Usenokwenza umthambo oqinileyo usebenzisa ubunzima bomzimba wakho. Le mithambo ilula kwaye ayifuni nto ngaphandle kwegumbi elisecaleni. Ngezantsi kukho a inkqubo yokuzivocavoca umzimba oko kwenziwa ngcono 2-3 amaxesha ngeveki.

• 1A. Ukwahluka kwe-squat: I-squat yomzimba, i-squat squats
• 1B. Ukutyhala ukwahluka: Cofa i-push-up, push-up
• 1C. Umthambo womlenze omnye: umva umjinja, umjinja oya phambili, okanye umjikelo osecaleni (Amacala atshintshana)
• 1D. Ukutsalwa kwenguqu: Ubunzima bomzimba IYT okanye omnye umqolo weTRX, umqolo wetawuli weisometric, okanye ungafumana phantsi kwetafile okanye enye indawo ezinzileyo yomqolo oguquliweyo.
• 1E. Umongo: Iplanga elisecaleni elitshintshanayo, abakhweli bentaba, okanye iplanga eliPhambili.

Umsebenzi ngamnye kuluhlu uthathwa ngokuba yisekethe. Hamba kuqeqesho ngalunye kuluhlu kube kanye ukugqiba isekethe uze ugqibezele iisekethe ezi-2-4 ukuze uzilolonge ngokupheleleyo.

Nokuba ukhetha wuphi umthambo, ungalibali ukuthatha ixesha elaneleyo lokuphumla! Ukuzityhala ukuba wenze umthambo kakhulu okanye rhoqo kunokuba yingozi - ukuphumla kunye nexesha lokubuyisela kubalulekile.