Ukuthi Ukuqeqeshwa Kwesisindo Kuthuthukisa Kanjani Impilo Yengqondo

Akuyona imfihlo ukuthi ukuphakamisa izinsimbi kunikeza izinzuzo eziningi empilweni yakho. Izinzuzo ezingokomzimba zokuphakamisa izinsimbi zaziwa kahle, kusukela ekuzicupheni kwemisipha kuya ekubeni nomzimba othuthukisiwe, ukwanda kwamathambo, namandla angcono. Izinzuzo zempilo yengqondo nengokwengqondo ezivela ekuphakamiseni izinsimbi azaziwa kakhulu kodwa ngokulinganayo zinomthelela. Lesi sihloko sizofaka uhlangothi lwengqondo lwe izinzuzo zokuthatha izivivinyo ezijwayelekile zokuphakamisa izinsimbi.

Ukunciphisa Ukucindezeleka

Ngeshwa, izincwadi eziningi zesayensi nezemfundo zigxile ku izinzuzo ezingokomzimba zokuzivivinya nokudebeselela ingqondo ohlangothini. Noma kunjalo, a meta-ucwaningo kwezilingo zemitholampilo ezingaphezu kuka-30 ezikala izimpawu zokucindezeleka zathola ukuthi ukuqeqeshwa kokuvivinya umzimba kokumelana kwakuhlotshaniswa nokuncipha okuphawulekayo kwezimpawu zokucindezeleka. Lokhu kusho ukuthi isisindo ukuqeqeshwa nokuqeqeshwa ukumelana nomphumela ofakazelwe ekusizeni ukwehlisa izimpawu zokucindezeleka namandla ngcono impilo yenkumbulo. Kulabo okwamanje abanenkinga yokucindezeleka, ukuthatha ngisho nesimiso esilula sokuzivocavoca esihlanganisa ukuphakamisa isisindo singanikeza impumuzo ekucindezelekeni ngokuthuthukisa isimiso, ukufeza imigomo, nokuzivivinya.

Okuthakazelisa kakhulu ukuthi ucwaningo luthole izinzuzo ezibaluleke kakhulu kulabo abanezimpawu zokucindezeleka 'ezimaphakathi kuya kokuphakathi' uma ziqhathaniswa nalabo abangenazo. Lokhu kusikisela ukuthi ukwehla kwezimpawu ezicindezelayo ngokuphakamisa izinsimbi kubonakala kakhulu kulabo abanezimpawu zokucindezeleka eziphawulekayo kunalabo abangenazo.

Unciphise Ukukhathazeka

Ukuvivinya umzimba ukumelana nokuphakamisa izinsimbi nakho kuye kwaxhunyaniswa nokunciphisa ukukhathazeka kubantu abadala abasebasha. Abahlanganyeli ababambe iqhaza ekuzilolongeni kokumelana nokuphakamisa izinsimbi babike ukwehla okuphawulekayo kwezimpawu zokukhathazeka kuneqembu lokulawula, elingazange lihlanganyele kunoma yikuphi ukuphakamisa isisindo. Okungaphezu kwalokho abahlanganyeli bazivocavoca kabili kuphela ngesonto phakathi nocwaningo, okubonisa ukuthi ukuvivinya umzimba okujulile akudingeki ukuze uthole izinzuzo zokunciphisa ukukhathazeka. Ukumane ubambe iqhaza ekuphakamiseni isisindo kabili ngeviki kwakwanele ukuzwa ukwehla okukhulu kokukhathazeka.

Isimo semizwa nenhlalakahle ethuthukisiwe

Lokhu kuthuthukiswa empilweni yengqondo akugcini kubantu abadala abasha - Ucwaningo lubonisiwe ukuthi abantu abadala asebekhulile abazivivinya njalo bathola izinzuzo ezifanayo empilweni yabo yonke yengqondo neyengqondo njengabantu abadala. Ucwaningo lubonise ukuthi nakuba izinhlobo ezahlukene zokuzivocavoca zinikeza izinzuzo ezihlukahlukene, kube nokuthuthuka okuphelele kwengqondo zezempilo kubahlanganyeli ababambe iqhaza emsebenzini uma kuqhathaniswa neqembu elilawulayo, abangazange bahlanganyele kunoma yikuphi ukuvivinya umzimba.

Ungasebenza kanjani ekhaya noma ehhovisi

Ngethemba, lesi sihloko sibonise impilo yomqondo izinzuzo zokuqeqeshwa kwesisindo esivamile nokuzivocavoca. Ngokuphawulekayo, eziningi zalezi zifundo zathola ukuthi kunamandla sebenzisa imithetho kwakungadingekile ukuvuna lezi zinzuzo - njengoba nje izikhathi ezimbili ngesonto zakwanele kwezinye izimo. Kulabo njengamanje abaphethwe Impilo yengqondo Izinkinga, ingcindezi yokugcina isimiso sombuso esingaguquguquki, esinamandla singase singabekeki, ngakho-ke kuyazuzisa ukuqaphela ukuthi ukujima akudingekile ukuba kube umzamo odla isikhathi.

Labo abahlushwa ukukhathazeka noma ukucindezeleka bangase bakuthole kuwumsebenzi onzima noma onzima ukujoyina ijimu ukuze baqale ukuqeqeshwa kwesisindo. Ngenhlanhla, awudingi ukujoyina ijimu ukuze uqale ukuqeqeshwa kwesisindo. Kuningi okuhle ukuzivocavoca ekhaya ongakwenza ngemishini encane. Ngezansi kuneminye imithetho yokuqeqeshwa kwesisindo ephakanyisiwe elungele abaqalayo futhi kulula ngokwanele ukuyenza ikhaya noma ihhovisi.

Ngezisindo

Awudingi izisindo eziningi ezihlukene noma izinto ezisetshenziswayo ezinhle kakhulu ukuze wakhe uhlelo oluhle lokuphakamisa. Ama-Dumbbell ayisinqumo esihle kakhulu sokujima kwasekhaya - mancane uma kuqhathaniswa futhi athatha indawo encane, ngakho ungawakhipha ngokushesha ukuze enze umsebenzi othile igumbi lokuhlala futhi uzibeke lapho ukhona kwenziwe. Umbuso ongezansi uwukuzivocavoca okuhle kakhulu kulabo abanama-dumbbells:

• 10 goblin squats x 3 amasethi
• 10 amahlangothi agobe x 3 amasethi
• 10 inkonyane iphakamisa x 3 amasethi
• 10 amaphaphu aya phambili x 3 amasethi
• 10 agobe phezu kwemigqa x 3 amasethi
• 10 deadlifts x 3 amasethi
• 10 bicep curls x 3 amasethi

Ekuqaleni, hamba ngejubane lakho, kodwa uma usuzizwa ulungele ukuziphonsela inselelo, zama ukuphumula okungadluli imizuzwana engama-20 phakathi kwamasethi futhi ungaphumuli phakathi kokuzivocavoca.

Ngamabhendi okumelana

Uma ungenakho ukufinyelela kuma-dumbbell, amabhendi okumelana ahlinzeka ngenye indlela enhle engathathi indawo enkulu futhi angahlinzeka ngokujima okunamandla afanayo. Ngezansi kukhona ukujima okungenziwa kalula ekhaya noma ihhovisi:

• Ukudonsa Ngebhendi Yokumelana: 12 x 3 amasethi
• I-Squat + Umugqa Ophansi Wengalo Eyodwa: 10 x 3 amasethi (uhlangothi ngalunye)
• I-Squat + I-Single-Arm Shoulder Press: 8 x 3 amasethi (uhlangothi ngalunye)
• I-Cable Cable Chop + Pallof Cindezela: 10 x 3 amasethi (uhlangothi ngalunye)
• I-Banded Good Morning: 15 x 3 amasethi
• Ipulangwe + I-Banded Kick Back: 6 x 3 amasethi (uhlangothi ngalunye)
• I-Bicep Curl + Tricep Extension 1:2: 6-12 x 3 amasethi (uhlangothi ngalunye, i-curl:isilinganiso sesandiso)

Isisindo somzimba

Uma ungenayo imishini yokuqeqesha isisindo, ungakhathazeki! Usengakwazi ukujima okuqinile usebenzisa isisindo somzimba wakho. Lezi zivivinyo zilula futhi azidingi lutho ngaphandle kwegumbi eliyisipele. Ngezansi kukhona a umzimba wokuzivocavoca umzimba lokho kwenziwa kangcono izikhathi ezingu-2-3 ngesonto.

• 1A. Ukuhlukahluka kwe-squat: I-squat yesisindo somzimba, i-jump squats
• 1B. Ukuguquguquka kwe-Push: Tyela u-push-up, push-up
• 1C. Ukuvivinya umlenze owodwa: Ilunge lokuhlehla, ilunge eliya phambili, noma i-side lunge (Alternating izinhlangothi)
• 1D. Donsela ukwahluka: I-Bodyweight IYT noma omunye umugqa we-TRX, irowu yethawula le-isometric, noma ungathola ngaphansi kwetafula noma enye indawo ezinzile yomugqa ohlanekezelwe.
• 1E. Umongo: Ipulangwe eseceleni elishintshanayo, abaqwali bezintaba, noma ipulangwe elingaphambili.

Ukuzivivinya ngakunye ohlwini ngokuqoqwayo kubhekwa njengesekhethi. Dlula ukuqeqeshwa ngakunye ohlwini kanye ukuze uqedele umjikelezo bese uqedela amasekhethi angu-2-4 ukuze uzivocavoce ngokugcwele.

Kungakhathaliseki ukuthi ukhetha luphi uhlobo lokuzivocavoca, ungakhohlwa ukuthatha isikhathi esanele sokuphumula ukuze uphumule! Ukuziphoqa ukuba uzivocavoce kakhulu noma kaningi kungaba yingozi - isikhathi sokuphumula nokululama sibalulekile.