Uqeqesho olusebenzayo ayisiyonto nje edlulayo kwilizwe lokomelela, kodwa yifilosofi efuna ukuxhobisa umzimba ngezakhono ezisebenzayo kunye namandla okwenene okujongana nemingeni yemihla ngemihla kunye nemisebenzi yezemidlalo. Phakathi kwezixhobo ezikhethekileyo kunye nezisebenzayo kule ndlela yivili, eliye lahamba lisuka ekubeni yimveliso yenkunkuma elula yemoto ibe yinto esisiseko kwiisekethe zoqeqesho, ii-gyms ze-CrossFit, kunye neepaki zasezidolophini. Kwaye ngesizathu esihle: Ukusebenza ngamatayara sisindululo esikhohlakeleyo kwabo bafuna ukucela umngeni ngokwabo, ukuphucula amandla abo kunye nokufumana amandla aqhumayo ngendlela eyahlukileyo kunobunzima obuqhelekileyo..
Ngaba oko kuvakala kuyinto eqhelekileyo kuwe, njengokuqeqesha ngokutsala, ukuphethula, okanye ukurhuqa ivili elikhulu ujikeleze ipaki okanye kwindawo yokuzivocavoca? Ngaphaya komfanekiso orhabaxa, we-spartan owudluliselayo, Le ndlela yokusebenza ivavanya yonke imisipha yomzimba kwaye ifuna umsebenzi olungelelanisiweyo wamandla, unyamezelo, ukubamba kunye nokuzinza.Ukuba ufuna ukufunda ukuba ungalithatha njani ithuba lenkqubo yetayara esebenzayo ukuphucula amandla akho kunye nemeko, qhubeka ufunda ...
Kutheni uqeqesho ngamatayara yenye yezona ndlela zisebenza ngokupheleleyo?
Ukusetyenziswa kwamatayara ekuqeqesheni akukona nje ukuphendula umnqweno wokutsha okanye i-CrossFit trend. Itayara limele ubunzima, ubunzima kwaye kunzima ukuthwala umthwalo., efuna ukugaya inani elikhulu lokuzinzisa izihlunu kunye nokusebenza komzimba uphela. Akukho zibambe ze-ergonomic okanye iintshukumo ezikhokelwayo: inzame ibanzi kwaye iyinyani.
Kukho iintlobo ezahlukeneyo zamatayara oqeqesho: ukusuka kwilori ephinda isetyenzisiwe okanye amatayara etrektara-anobunzima obuphakathi kwama-30 nangaphezulu kweekhilogram ezingama-300 ukuya kwiimodeli ezenzelwe ukomelela ngohlengahlengiso oluthile kwimathiriyeli kunye nokugqiba. Undoqo kukuba itayara, nokuba liyintoni na, licela umngeni kumandla apheleleyo, ulungelelwaniso kunye nobuchule.Iigym ezininzi kunye namaqela oqeqesho olusebenzayo baye bawamkela ngenxa yokuguquguquka kwawo kunye nokuqina.
Iinzuzo eziphambili zoqeqesho olusebenzayo kunye namatayara
- Ukusebenza kwehlabathi jikelele kwemisiphaUkuqeqeshwa kweTire kufuna ukusetyenziswa ngaxeshanye kwemilenze yakho, i-glutes, i-core, umqolo, amagxa kunye neengalo. Nokuba ukubamba kwakho kunye nokunyamezela kwentliziyo kuxhamla kwiseshoni enye ebukhali.
- Uphuhliso lwamandla aqhumayo: Imithambo efana nokuphephuka okanye ukutsala ifuna ukusetyenziswa kwamandla akhawulezayo nanamandla, ukukhuthaza uphuhliso lweentshukumo eziqhumayo eziluncedo kuwo nawuphi na umdlalo.
- Uphuculo olubonakalayo kwingundoqo kunye nokuzinzaUkubamba, ukutyhala, okanye ukuphakamisa ubunzima obukhulu, obungenakunyakaziswa kubandakanya ukusebenza okunzulu kombindi kunye nokuzinzisa izihlunu.
- I-cardiovascular conditioning kunye nokutshiswa kwekhaloriUkuzilolonga okusebenzayo kwamatayara kuphakamisa izinga lentliziyo yakho kwaye ucele umngeni kwizihlunu zakho zombini kunye nezihlunu zakho ze-aerobic, zizenza zilungele abo bafuna ukuhlala bemile okanye balahlekelwe ngamafutha.
- Ukubamba kunye namandla angaphambiliUkubamba ivili elinzima, elityebileyo lakha amandla esandla kunye nesihlahla, nto leyo eyimfuneko nakweminye imidlalo kunye neentshukumo ezisebenzayo.
- Iindlela ezahlukeneyo neziyilayoNgaphaya kwe "flip yetayara" yakudala, kukho iinguqulelo ezininzi zokusebenza kwizakhono ezahlukeneyo zomzimba kwaye unqande i-monotony.
- Iindleko eziphantsi kunye nokuqina okuphezuluNgotyalo-mali oluncinci, unokuba nento ephantse ingonakali yoqeqesho ngaphandle okanye ekhaya.
Imithambo yesondo yeenkwenkwezi ukwenzela inkqubo esebenzayo
Mhlawumbi ukhe wayibona imifanekiso yeembaleki ziqalisa amavili amakhulu okanye iisekethe zoqeqesho kwiipaki apho ivili yinkwenkwezi. Kodwa uyenza njani iseshoni esebenzayo? Nantsi eyona mithambo iphawulekayo kunye nemiyalelo yokuyenza ngokuchanekileyo:
ITire Flip
Ngaphandle kwamathandabuzo, eyona ntshukumo yemifanekiso. Kubandakanya ukuphakamisa itayara, ukuliqhubela phezulu, nokuliphethula ukuze lihlale phantsi kwakhona ngamandla. Lo msebenzi ulungele ukuphuhlisa amandla kwikhonkco elingasemva (i-glutes, i-hamstrings, i-back back) Ukongeza kumbindi, amagxa kunye neengalo. Isitshixo sikwindlela yobuchule: iinyawo ziqelelene ngobubanzi bamagxa, umva uthe tye, isifuba sihleli phezu kwevili, izandla ngaphantsi zineentende ezijonge phezulu, kwaye imikhono yangaphambili iphantse yachukumisa itayara. Intshukumo yokuqala kukwandiswa kwe-hip kunye nedolo, emva koko utshintshe ukubamba kwaye utyhale ukugqiba i-flip. Khumbula ukuba umzamo kufuneka uvele emilenzeni, kungekhona ngasemva..
Ukutsalwa kweTire
Igqwesileyo kwimilenze kunye nengundoqo, kunye nokunyamezela ngokubanzi. Ungabophelela intambo okanye intambo kwitayara kwaye uyirhuqe ngokuhamba okanye ukubaleka., phambili okanye ngasemva. Ukuba usebenzisa umtya esinqeni sakho, uninzi lomsebenzi luya kuhamba emilenzeni yakho; ukuba uyibambe ngeengalo zakho, umbindi wakho kunye nomzimba ongentla nawo uya kubandakanyeka kakhulu.
Ukutyhala iTire
Beka itayara phantsi kwaye uyisebenzise ngokungathi sisileyi: Tyhiliza ngezandla zakho ngelixa uhamba okanye ubaleka ngelixa ugobileOku komeleza amagxa akho, undoqo, kunye nemilenze, kwaye ngumceli mngeni okhohlakeleyo wentliziyo.
UThutho lwamaTire
Phakamisa itayara uhambe kulo: Ungayigona esifubeni sakho (ibhere hug) okanye uyibambe ngeencam. Unyamezelo nokuzinza kuyavavanywa, ingakumbi kuhambo olude.
ITire Yatsiba
Kuyafana nokutsiba ibhokisi kodwa usebenzisa ivili. Ukuphucula amandla omlenze oqhumayo kunye nokulungelelaniswaNgalo lonke ixesha qinisekisa ukuba ivili lizinzile ngokwaneleyo ukuthintela ukuwa okanye ukwenzakala; ubude kufuneka bufanelekele kwinqanaba lakho lokukhwela.
Ukubetha kweSledgehammer
Enye yeendlela zokuzivocavoca ozithandayo ukukhulula uxinzelelo kunye nokusebenza okungundoqo ngokujikelezayo. Iquka ukubetha ngokuphindaphindiweyo itayara ngemallet enzima, amacala atshintshanayo.. Ilungele igxalaba, umva, kunye namandla engalo, kunye nokuphucula ulungelelwaniso.
Imithambo eyongezelelweyo kunye nezinto ezahlukeneyo
Sukuzibekela umda ekudikeni okanye ukutsiba: Sebenzisa ubuchule bakho bokubheqa ngentambo, i-squats ebambe itayara, amanyathelo aphezulu kwivili, kunye nokuzilolonga okanye ukuziqhelanisa nokuguquguquka.I-Versatility yenye yeenzuzo ezinkulu zesi sixhobo.
Ukubaluleka kokukhetha itayara elichanekileyo
Akunjalo onke amavili afanayo, kwaye bonke abaqeqeshi abaneemfuno ezifanayo. Khetha itayara ekunzima ukulisebenzisa, kodwa onokuthi ulibambe ngobuchule obufanelekileyo bokuphindaphinda kaninzi.Ukuba awukwazi ukuyiphakamisa kwindawo ekhuselekileyo, elawulwayo, inzima kakhulu. Ukuba unokuyijika ngokulula izihlandlo ezilishumi elinambini, ungafuna enye ecela umngeni.
Kwakhona cinga malunga nobukhulu: Itayara elikhulu kakhulu linokwenza kube nzima ukulibamba kunye nokuguqula ubuxhakaxhaka bomsebenzi.. Kwakhona, hlala ukhetha iindawo ezizinzileyo, ngakumbi ukuba uqeqesha ngaphandle, ukuphepha iingozi. Ukuba uziqeqeshela kwiqela okanye kwiziko loqeqesho, kufanelekile ukuba neesayizi ezahlukeneyo kunye neentsimbi zilungele bonke abathathi-nxaxheba.
Iingcebiso zoKhuseleko: UbuChule obuSisiseko kunye nokuQapha
Njengalo naluphi na uqeqesho lwamandla, Ubuchwephesha kunye nokuqhubela phambili kubalulekile ukuphepha ukulimalaNanga amanye amanqaku aphambili oqeqesho olukhuselekileyo:
- Hlala ufudumele ngendlela ethile Ngaphambi kokuba uphakamise okanye uphephe amatayara anzima: ukuhamba ngokubambisana, i-hip, i-core, kunye nokusebenza kwesandla.
- Sebenzisa umzimba njengeyunithi: Imilenze kunye nezinqe kufuneka ibe yeyona nto iqhubayo, ungalokothi umva.
- Gcina umqolo wakho uthe tye kwaye undoqo ukhontrakthi kuyo yonke intshukumo.
- Sondela kangangoko kunokwenzeka kwitayara Ngaphambi kokuqala i-flip, isifuba sakho kufuneka sidibane nevili xa usebenzisa amandla.
- Yenza utshintsho olusebenzayo lokubamba ngelixa ivili liphakanyiswa, ukuphepha iintshukumo zequbuliso nezingazinzanga.
- Qinisekisa ukuba unendawo eyaneleyo kunye nomphezulu othe tyaba, ngaphandle kwemiqobo okanye iindawo ezimtyibilizi.
- Musa ukukujongela phantsi ukudinwa okuqokelelweyo: Ukuba ivili alisahambi ngendlela efanelekileyo, yima uphumle.
- Ukuba kunokwenzeka, qeqeshe kunye neqabane lakho. oko kunokukunceda uzinzise itayara okanye ujonge ukubulawa.
Ukudibanisa inkqubo yevili kuqeqesho lwakho lweveki
Zininzi iindlela zokubandakanya amatayara kwiiseshini zakho zempilo:
- Njengeseshini ephambili: Nikela imini kwimithambo eyahlukeneyo ngamatayara, ukujikajika, ukurhuqa, ukutsiba kunye nokuvuthuza kwesando.
- Kwiisekethe ezisebenzayo: Zibandakanye njengesikhululo ngaphakathi kwesekethe kunye nobunye ubunzima, i-calisthenics okanye iintshukumo ze-cardio.
- Njengomgqibeli: Nika umthambo wakho ukugqiba ngokukhohlakeleyo ngesekethe yetayara ekhawulezayo eya kuphakamisa isantya sentliziyo yakho kwaye itshise okokugqibela koovimba bakho.
- Ukuphucula amandla aphezulu kunye namandla: Sebenzisa i-rollover njengomsebenzi wakho ophambili kwaye udibanise kunye nokukhasa okanye ukutyhala ukuncedisa iseshoni.
Ngaba uqeqesho lwamatayara ngumntu wonke?
Abantu abaninzi banxulumanisa ezi nkqubo kunye neembaleki ezinamandla okanye iiprofayili zamadoda anezihlunu kakhulu, kodwa inyani yeyokuba Kukho amatayara anobukhulu obahlukeneyo kunye nobunzima, alungelelaniswe nakweliphi na inqanaba lomzimba kunye nobudala.Bobabini abasetyhini kunye nabaqalayo banokuzuza kumsebenzi osebenzayo kunye opheleleyo wale ntshukumo, ukulungelelanisa umthwalo kunye nokuqina kwizakhono zabo.
Awudingi indawo enkulu yokuzivocavoca okanye ibala elivulekileyo nokuba: Ngevili lemoto elincinane ngokwentelekiso unokwenza imithambo eyahlukahlukeneyo, nakwiindawo ezixineneyo okanye iiyadi. Ukuba unokufikelela kuphela kumatayara amakhulu, anzima, qiniseka ukuba uqeqeshe phantsi kweliso kwaye uqhubele phambili kwimithwalo elawulekayo de ube unobuchule bobuchule.
Uthelekiso: amatayara xa kuthelekiswa nezinye izixhobo zoqeqesho
| Inkangeleko | Ivili lokuqeqesha | Iintsimbi zasimahla (iidumbbell/ibarbell) | Oomatshini bokuzivocavoca |
|---|---|---|---|
| Amandla okusebenza okwenene | Phezulu kakhulu. Ukulinganisa ukunyakaza kwemihla ngemihla kunye nokusebenza okubanzi kwemisipha. | Phezulu. Ubuninzi bemithambo edibeneyo. | Phakathi-phantsi. Iintshukumo ezikhokelwayo ezihlukanisa izihlunu. |
| Uphuhliso lwamandla | Ilunge kakhulu, ngakumbi kwimithambo yokudubula efana nokuwa. | Ilungile kwiintshukumo ze-ballistic okanye zokuphakamisa ubunzima. | Unyino, ukungabikho kwezijekulo ezidubulayo. |
| Umsebenzi ongundoqo | Isiseko. Ukuzinza kunye nokudluliselwa kwamandla okuqhubekayo. | Phezulu, ngakumbi ukuba uqeqeshe ukuma. | Ngezantsi, umatshini ngokwawo uzinzisa ukunyakaza. |
| Uqeqesho lokubamba | Phezulu kakhulu. Ukomelela kwesandla nesihlahla kubalulekile. | Iyaguquguquka, kodwa kulula ukuyilawula. | Ubuncinci, kunye ne-ergonomic grips. |
| Ukuguquguquka kunye neentlobo ezahlukeneyo zokuzivocavoca | Iphezulu kwiintshukumo ezisebenzayo kunye namandla. | Phezulu kakhulu. Amathuba angenasiphelo. | Kukhawulelwe ngoyilo lomatshini ngamnye. |
| Imfuno yendawo | Phakathi-phezulu, ngakumbi kwiintshukumo zokufuduswa. | Phakathi, kuxhomekeke kwizinto eziphathekayo. | Yeka. Umatshini ngamnye uhlala kwindawo ezinikeleyo. |
Uqeqesho lweTire aluthathi ndawo ezinye iindlela, kodwa luyazixhasa ngokunika izivuseleli ezahlukeneyo nezisebenzayo..
Imibuzo Ebuzwa Rhoqo malunga neNkqubo yeTire eSebenzayo
Ngaba ndingaqeqesha ekhaya okanye ndifuna indawo yokuzivocavoca?
Ukuba unesithuba kunye nokufikelela kwitayara (ungazifumana kwiigaraji okanye kumaziko okurisayikilisha), unokuqeqesha ngokugqibeleleyo ekhaya okanye ngaphandle. Awudingi bhokisi yobuchwephesha, nangona izithuba ezinkulu zenza kube lula ukutsala kunye nokujika..
Loluphi uhlobo lwetayara endimele ndilukhethe?
Ekuqaleni, Khangela ivili elinobunzima onokuthi ukwazi ukulilawula ubuncinane amaxesha ama-3 okanye ama-5 ngokulandelelana ngaphandle kobugcisa bokubingelela.Amatayara enziweyo okuqina ahlala ecocekile kwaye abonakalisa uphuculo olufana nezibambo, kodwa usenokukhetha itayara elihlaziyiweyo elihlangabezana nococeko oluphantsi kunye neemfuno zokhuseleko.
Ngaba abafazi okanye abantu abangaqeqeshwanga bangaziqeqesha ngamatayara?
Kunjalo. Uqeqesho olusebenzayo ngamatayara lufanelekile nakweliphi na inqanaba Ngombulelo kwiindidi zobungakanani kunye neendlela zokuzilolonga, ukuqhubela phambili kuvumela nabani na ukuba azuze kuqeqesho olupheleleyo, ngelixa ehlala ehlonipha ubuchule kunye nemida yobuqu.
Ngaba ufuna indawo eninzi yokuqeqesha?
Eminye imithambo, efana nokuwa, ifuna indawo yokuhamba. Nangona kunjalo, iinguqu ezifana nokutsiba, i-clubbing okanye ukuthwala okufutshane kunokuhlengahlengiswa kwiindawo ezincinci.Ukuba indawo yakho inciphile, khetha ukuzilolonga okumileyo okanye ukhethe amavili amancinci.
Ngaba ungafumana umthambo opheleleyo kumatayara wedwa?
Ewe, hlanganisa nje imithambo eyahlukeneyo: qhwitha, ukurhuqa, ukuthwala, ukutsiba, amanqindi kunye nemiqolo ukusebenza ngamandla, amandla kunye nokunyamezela ngendlela edibeneyo.
Umzekelo wokusebenza kunye netayara
Ukuqala, sicebisa indlela elula kodwa engumceli mngeni yokusebenza, elungele inqanaba eliphakathi:
- I-5 ukuya kwi-10 yevili lokujikeleza (phumla imizuzwana engama-60)
- Imizuzu emi-2 yokutsala (ngaphambili nangasemva)
- I-10 itsiba kwitayara
- 15 izivuthelo zemallet emacaleni atshintshanayo
- Phinda isekethe amaxesha angama-3-4 ngokuxhomekeke kubuchule bakho.
Ngalo lonke ixesha khumbula ukuqala ngokufudumeza kakuhle kwaye ugqibezele ngokuzolula ngokubanzi.
Uqeqesho lweTire lithuba elimangalisayo kwabo bafuna ukutshintsha indlela yabo yamandla, bahlukane nemekobume yomatshini wokwenza umthambo wakudala, kwaye babe namava ohlobo olusebenzayo, olucelomngeni kunye nolumnandi kakhulu lokuzilolonga. Ukukwazi kwayo ukuvuselela umzimba wonke, ukuguquguquka kwayo kunye nomngeni womzimba / wengqondo obandakanya wona kuyenza ibe sesona sixhobo sinamandla ekomelezeni namhlanje.Ukuba ujonge ukumila ngokwenyani, uphucule amandla akho aphambili, kwaye ucele umngeni kwimida yakho ngendlela eyodwa, ungathandabuzi ukubandakanya itayara kwindlela yakho yemihla ngemihla. Unesibindi sokungcola, wonwabele amandla, kwaye ubukele umzimba wakho uguquka!