Olona qeqesho lungcono lokuzivocavoca ukunciphisa umzimba kunye nethoni yomzimba wakho

Uyazibuza ukuba ungadibanisa njani uqeqesho lobunzima kwithoni kwaye ulahlekelwe ezo pounds ezongezelelweyo? Impendulo ilele kwindlela ekrelekrele engenzi nje kuphela imilo kodwa iphinde isebenze imetabolism yakho ukuze ibe yeyona nguqulelo ilungileyo kuwe. Abantu abaninzi basadibanisa ukulahleka kwesisindo kuphela ngeeseshoni ezinde ze-cardio, kodwa isayensi kunye namava sele sele icacise ukuba uqeqesho lwamandla luyi-ally ally yokutshisa amanqatha kunye nokufezekisa iziphumo ezizinzileyo.

Umhlaba wokomelela uguqukele kwiindlela apho iintsimbi kunye noqeqesho olusebenzayo zingabalinganiswa abaphambili.. Abasetyhini (kunye namadoda, ngokuqinisekileyo) baye baqhekeza i-clichés kwaye baqala ukuqeqesha ngee-dumbbells, i-barbells, kunye ne-kettlebells, ukuphumeza imizimba enamandla, echazwe ngakumbi, kunye nenempilo. Apha uya kufumana i Isikhokelo esipheleleyo sokuqonda ukuba kutheni kufuneka ubandakanye uqeqesho lobunzima kwisicwangciso sakho sokulahleka kobunzima kunye nendlela yokwenza ngokuchanekileyo, kunye nemizekelo ephathekayo kunye neengcebiso kwinqanaba ngalinye.

Kutheni ukuqeqeshwa kwesisindo kubalulekile ekunciphiseni ubunzima kunye ne-toning up

Uqeqesho lobunzima luhamba ngaphaya kokunyusa amandla akrwada okanye i-muscle hypertrophy.Xa uphakamisa izisindo, umzimba wakho ufuna amandla amaninzi, ukuvuselela inkcitho ye-caloric ngexesha nangemva kweseshoni ngokubonga kwi-EPOC (ukusetyenziswa kwe-oxygen emva kokuzivocavoca).

Enye yeenzuzo ezinkulu zoqeqesho lobunzima kukunyuka kwemisipha ebhityileyo.Okukhona ukhula ubunzima bemisipha, kokukhona i-basal metabolism yakho iya kuba, oko kukuthi, uya kutshisa iikhalori ezininzi naxa uphumleOku kwenza kube lula ukulahlekelwa ngamafutha ngexesha elincinci kwaye kukunceda ugcine iziphumo ozifezayo.

Akunjalo nje ngokunciphisa umzimba, kodwa malunga nokugcina impilo kunye nomgangatho wobomi: Ukuphucula ukuxinana kwamathambo (ukuthintela i-osteoporosis), ilawula impilo yehomoni, kwaye izinzile iswekile yegaziUkongezelela, uqeqesho lwamandla luphucula ukulinganisela, ukuma, kunye nokuhamba, zonke ezo ziyimfuneko kwimpilo yakho yonke.

Izibonelelo ezongezelelweyo zoqeqesho lobunzima

• Ukuthintela ukwenzakala kunye nokuphucula ngokubambisana: Iiligaments kunye nee-tendon zakho zomelezwa, zinciphisa ukungakhululeki kwamalungu.
• Ukuphucula impilo yengqondo: Ukuphakamisa iintsimbi kukhulula i-endorphins, ukonyusa umoya wakho kunye nokunciphisa uxinzelelo kunye noxinzelelo.
• Ukunciphisa i-cholesterol kunye noxinzelelo lwegazi: Umthambo wokomelela unceda ukuzinzisa la maphawu.
• Ukuzithemba kunye nokuzithemba: Ukubona inkqubela yakho kunye nokuziva unamandla kukunika ukomelela kwenkuthazo kunye nebhongo ekunzima ukulilinganisa.

Oomatshini okanye iintsimbi zasimahla? Yeyiphi omele ukhethe ukwandisa iziphumo?

Oomatshini lukhetho olukhuselekileyo lwabaqalayo., njengoko zikhokela ukunyakaza kunye nokunciphisa umngcipheko weempazamo zobugcisa. Nangona kunjalo, Iintsimbi zasimahla (ii-dumbbells, ii-barbells, ii-kettlebells) zivuselela izihlunu ezininzi ezizinzisayo., iphucula ibhalansi kunye nokulungelelaniswa, kwaye ivumela uluhlu lwendalo oluninzi lwentshukumo.

Ngoko ke, Ukuba ujonge ukwenza ithowuni yokwenyani kwaye unciphise umzimba ngokufanelekileyo, beka phambili imithambo yasimahla., ngaphandle kokulawula oomatshini njengento encedisayo yeentshukumo ezithile okanye abo bafuna ukulungelelaniswa okuqhubekayo.

Indlela yokucwangcisa ukuqeqeshwa kobunzima kwithoni kunye nokulahlekelwa ngamanqatha

Inkqubo esebenzayo idibanisa i-compound kunye nokuzilolonga, ukusebenza amaqela amakhulu emisipha kunye nokugxininisa iindawo ofuna ukuziphucula. Ngokufanelekileyo, kufuneka wenze iiseshini ezi-3 ukuya kwezi-5 ngeveki, utshintshanisa amalungu omzimba kwaye uvumele ubuncinci usuku olunye lokuphumla phakathi kokuzilolonga kwindawo enye.

• Imithambo emininzi edibeneyo (i-squats, i-deadlifts, i-bench press, ukukhwela, njl.): Ziyisiseko sokutshisa iikhalori kunye nokwenza i-metabolism isebenze.
• Ukuzilolonga (i-biceps curls, i-triceps extensions, njl.): Zisetyenziselwa ukupolisha kunye nokuchaza iindawo ezithile.
• Iisekethe zamandla okanye i-HIIT enobunzima: Ukutshintshana kweentshukumo ezinobunzima obuphezulu kunye nokuphumla okuncinci kwandisa ukutshiswa kwamafutha.

Khumbula, undoqo kukungaguquguquki kunye nokuqhubela phambili.: Nyusa ubunzima okanye uphindaphindo njengoko uziva unamandla.

Uqeqesho olubalulekileyo loqeqesho lobunzima bokwenza ithoni kunye nokubhitya

Sibonisa ukhetho lweyona ndlela yokuzivocavoca, ekhuthazwa ngabaqeqeshi kwaye ibonakaliswe kwiinkqubo zezona ngcali zaziwayo kwishishini. Ezi ntshukumo zikuvumela ukuba usebenze umzimba wakho ngokupheleleyo kwaye ufezekise iziphumo ezibonakalayo ngexesha elincinci.

squat ngeentsimbi

I-squat yindlovukazi yoqeqesho lwamandlaNge-dumbbells okanye i-barbell, yenza i-quadriceps yakho, i-glutes, kunye nomqolo osezantsi, uphucule amandla okusebenza kunye nokutshisa inani eliphezulu leekhalori.

• Inkqubo: Beka iinyawo zakho zibe banzi kancinci kunesinqe sakho, ubambe iidumbbells okanye i-barbell ekuphakameni kwamagxa. Zithobe ngokuguqa ngamadolo kunye nesinqe, ugcine umqolo wakho uthe tye kwaye ujonge phambili. Tyhila izithende zakho ukubuyela phezulu.
• Impinda: 3-4 iiseti 10-15 uphindaphindo.

I-Deadlift (kunye ne-Romanian deadlift)

I-deadlift kunye nenguqulelo yayo "yesiRomania" isebenza i-glutes, i-hamstrings, umva, kunye nombindi.. Kubalulekile ekuphuculeni amandla angasemva kunye nokuzinza kwe-lumbar.

• Inkqubo: Ukuma ngeenyawo ububanzi be-hip-width ngaphandle, bamba i-barbell okanye i-dumbbells phambi kwamathanga akho. Goba amadolo akho kancinci kwaye utyhale isinqe sakho ngasemva, wehlise i-torso yakho ngelixa ugcina umqolo wakho uthe tye. Ukucinezela i-glutes yakho kunye ne-abs, tyhala phezulu.
• Impinda: Iiseti ezi-3 ze-10-12 uphindaphinda.

Umshicileli wesifuba

I-bench press (kwibhentshi okanye phantsi) iphuhlisa i-pectoral, amahlombe kunye ne-tricepsYenye yezona zinto zidumileyo zoqeqesho lobunzima ngenxa yokusebenza kwayo kumzimba ongasentla.

• Inkqubo: Lala ngobuso ebhentshini, ubambe iintsimbi phezu kwesifuba sakho ngeengqiniba zakho kwi-angle ye-90-degree. Yandisa iingalo zakho ngqo phezulu ngaphandle kokutshixa iingqiniba zakho, kwaye uzithobe ngolawulo.
• Impinda: 3-4 iiseti 12-15 uphindaphindo.

I-Dumbbell iGobe ngaphaya komqolo

Umqolo ogobileyo womeleza umqolo wakho, i-glutes, kunye ne-biceps., inceda ekuphuculeni i-posture kunye nezihlunu eziphambili.

• Inkqubo: Goba amadolo akho kancinci, ngqiyame phambili umqolo wakho uthe tye, kwaye ubambe iidumbbells kwisandla ngasinye. Zitsalele esinqeni sakho, ugcine iingqiniba zakho kufutshane nomzimba wakho.
• Impinda: Iiseti ezi-3 ze-12-15 uphindaphinda.

Ukucofa kwamagxa

Umshicileli wegxalaba, uhleli okanye umile, ulungele ukuqinisa i-deltoids, i-trapezius kunye ne-triceps.. Inika inkcazo kunye nokuphucula ukuzinza kwiintshukumo eziphezulu.

• Inkqubo: Hlala okanye ume ngqo umqolo wakho. Ukubamba iintsimbi kumphakamo wamagxa, wandise iingalo zakho phezulu kwaye uzithobe ngokucothayo.
• Impinda: Iiseti ezi-3 ze-13-15 uphindaphinda.

Ukuzivocavoca umzimba ophantsi ukuqinisa i-glutes kunye nemilenze

• Ukwahlula i-squat okanye umjikelo: Iphelele kwimilenze yokusebenza kunye ne-glutes, iphucula ibhalansi.
• I-squat yaseBulgaria: Ukulungelelanisa i-squat ngokubeka unyawo olulodwa oluphakanyisiweyo emva kwayo ukujolisa i-glutes.
• Nyukela: Nyathela eqongeni okanye ebhentshini ngomlenze omnye kwaye utshintshe. Vula i-quadriceps yakho, i-glutes, kunye ne-hamstrings.
• Ngasemva Lunge: Thatha umva, ugobe amadolo omabini, kunye nemilenze etshintshanayo.
• Ibhulorho yaseGlute: Ukulala phantsi, phakamisa isinqe sakho ngokucinezela i-glutes yakho kunye nobunzima kwi-pelvis yakho.

Ukuzivocavoca umzimba okuphezulu: iingalo, amagxa kunye nombindi

• Bicep curl: Goba iingalo zakho ukuzisa iintsimbi emagxeni akho, ugcine i-elbow yakho isondele ecaleni kwakho.
• Ukongezwa kweTriceps: Ukulala phantsi okanye ukuma, yolula ingalo yakho ngokuthe nkqo, unciphisa kwaye uphakamise ubunzima emva kwentloko yakho.
• Ukunyuka kwecala kunye nangaphambili: Phakamisa iingalo zakho emacaleni okanye phambi kwakho ukuya kubude begxalaba ngobunzima obulula.

Ukuzivocavoca okungundoqo kunye nesisu kunye neentsimbi

• Ukubetha kwesisu kunye ne-dumbbell okanye i-fitball: Yongeza ukuxhathisa kwii-crunches zendabuko ukuqinisa i-core yakho ngokukhawuleza.
• Iplanga yeDumbbell kunye nomqolo wokreqo: Kwindawo yeplanga, tshintshana imiqolo enezisindo. Ithoni i-abs yakho, i-glutes, kunye nomva.
• IsiRashiya: Ukuhlala, jonga i-torso yakho ngasemva kwaye ujikeleze i-dumbbell ukusuka kwelinye icala ukuya kwelinye.
• Umphunga owolule ingalo: Shintsha umkhondo ngengalo enye eyoluliweyo ngaphambili, udibanisa isinqe nemilenze.

Umzekelo wenkqubo epheleleyo yokunciphisa umzimba kunye nethoni yomzimba wonke

Hlanganisa le misebenzi elandelayo kwisekethe, uphumle ngokufanelekileyo phakathi komsebenzi ngamnye. Ukuba ungumqali, qala ngeesethi ezimbalwa kunye neereps kwaye ngokuthe ngcembe wandise inani.

Gqibezela imijikelo emi-3 ukuya kwemi-5, uphumle imizuzu emi-1 ukuya kwemi-2 phakathi komjikelo. Ukomeleza ukutshiswa kwamafutha, yongeza iseshoni ye-cardio ephakathi malunga nemizuzu engama-20 ekugqibeleni: ukuhamba ngokukhawuleza, ukubaleka, ukukhwela ibhayisekile, okanye ukusebenzisa i-elliptical.

Iingcebiso zokukhetha ubunzima bakho kunye nokuqhubela phambili ngokukhuselekileyo

Ayizizo zonke izihlunu ezinokumelana nomthwalo ofanayo.Kumzimba ophezulu, kuqhelekile ukuqala nge-2,5-7 kg kubasetyhini kunye ne-7-12 kg kumadoda, kodwa isitshixo kukuba ubunzima bukuvumela ukuba ugcine ubuchule obuhle kwaye utyhale umsipha kufutshane nokusilela ekupheleni kweseti. Ukuba ilula kakhulu, yandisa umthwalo. Ukuba awukwazi ukugcina ukuma okuchanekileyo, yihlise. Musa ukoyika ukuzama kwaye ulungelelanise; ukuqhubela phambili kancinci yeyona ndlela ilungileyo yokuqhubela phambili.

Njengomthetho: lawula ubuchule obunobunzima obulula kuqala ngaphambi kokunyusa ukuchasana. Ngaba uyafuna ukwandisa uluhlu lwakho lokuzilolonga? Soloko ubeke phambili ukuphumla kunye nesondlo esifanelekileyo ukuze ubone iziphumo ezihlala zihleli.

Isondlo kunye nendlela yokuphila yokunyusa iziphumo zokuphakamisa ubunzima

Ukutya okunokulinganisela kubaluleke ngokufanayo njengendlela yakho yokuzilolonga.Beka phambili iiprotheyini ezibhityileyo, iicarbohydrates ezintsonkothileyo, amafutha asempilweni, kunye nenani le-hydration. Kungakhathaliseki ukuba usebenza nzima kangakanani kwindawo yokuzivocavoca, ukuba usebenzisa iikhalori ezininzi kunokuba uchithe, ukulahlekelwa ubunzima kuya kuba nzima kakhulu. Lawula izahlulo zakho, jonga ibhalansi yeekhalori zakho, kwaye ugcine rhoqo ekudleni kwakho kunye nokuzilolonga.

Ukuphumla ebusuku kubalulekile: Ukulala kakuhle kukhuthaza ukubuyiswa kwezihlunu, kulawula amahomoni okutya, kwaye kukunceda wenze ngcono. Umhala olandelayo.

Iimpazamo eziqhelekileyo xa uqeqesho lobunzima bokunciphisa umzimba kunye nendlela yokuphepha ngayo

• Ukuqwalasela kuphela kwi-cardio kunye nokulibala malunga nokuqeqeshwa kwamandla.
• Ukungaphumeleli ukugcina ubuchule obufanelekileyo kwandisa umngcipheko wokulimala.
• Ukukhetha iintsimbi ezilula kakhulu okanye ezingaqhubekiyo kubunzima.
• Musa ukuyitshintsha indlela oqhele ukwenza ngayo: umzimba wakho uqhelana ngokukhawuleza kwaye ufuna isivuseleli esitsha.
• Ukutsiba ukuphumla: Ukuqeqesha ngeentsimbi yonke imihla kuyayiphelisa imithambo-luvo nezihlunu.

Ukuba awuguquguquki, uqhubela phambili kwaye ubeke iliso kokutya kwakho kunye nokuphumla, iziphumo ziya kuza kwaye ziya kuhlala ixesha elide.

Ukwenza iintsimbi zisebenzisana nawe ukuze ulahlekelwe ngamanqatha kunye nokuthambisa umzimba wakho wonke sesona sigqibo silungileyo onokusenza ukuba ujonge utshintsho olubonakalayo noluzinzileyo kumzimba wakho. Iintshukumo ezahlukeneyo kunye nokudityaniswa akunakuphela, ke kunqande ukuwela kwimonotony kwaye ugcine inkuthazo yakho iphezulu. Ngomsebenzi ngamnye, uya kufumana amandla, impilo, kunye nokuzithemba, ukuzuza ukuqina, ukuguquguquka, kunye nomzimba osebenza ngakumbi. Hamba kwaye ukhangele into onokukwazi ukuyenza!

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