Isisu esithambile esishubile asibangeli nje kuphela ukungagculiseki ngesibalo sakho, futhi singadala nezifo ezingamahlalakhona, izinkinga zokubuyela emuva nezokuma. Kepha asikho isidingo sokujaha ukwenza okuphindaphindwayo okungamashumi amahlanu "kokuphakamisa isifuba endaweni ebucayi", kufanelekile ngokukhetha ukukhetha isethi yokuzivocavoca kwabezindaba, kucatshangelwa izinto eziningi.
Izinyathelo zokuqala
Isinqumo sokuqala nesibaluleke kakhulu isinqumo sokuba nomzimba olinganayo onempilo. Isinyathelo esilandelayo ukuzihlola wena namakhono akho: ubudala, isigaba sesisindo, ulwazi lokuziqeqesha, indawo nesikhathi soqeqesho, imishini yezemidlalo.
Lapho ukhetha amakilasi ejimini, kufanelekile ukuthola ukuthi yiziphi izinto ezilingisayo nezinsiza kusebenza ezitholakalayo, noma ngabe kukhona umqeqeshi osebenza ngokugcwele. Ngokuya ngalolu lwazi, hlela uhlelo lwakho lokuzivocavoca umzimba. Ukusebenza ekhaya kungasebenza ngendlela efanayo uma ulandela uhlelo lwakho lokuqeqesha futhi ulandela inqubo yakho.
Imishini ekhethekile yezemidlalo izothuthukisa umphumela wokuzivocavoca ekhaya. Iroli yokuzivocavoca, i-fitball nezisindo (izinsimbi nama-dumbbells) zikulungele ukusebenza imisipha yomshini: zizosiza ukwehlukanisa futhi kube nzima ukuqeqeshwa.
Ngokusobala, abaqalayo nabadala ngokufanayo kufanele baqale ngokuzivocavoca okuncane kepha okujwayelekile. Abasanda kufika ezinhlwini zabasubathi bavame ukubukela phansi ukubaluleka kokuzifudumeza futhi bangakhathazeki kakhulu ngamasu okubulala - la maphutha enza ukuqeqeshwa kungabi namsebenzi. Abantu asebekhulile bavame ukukala amandla abo, bakhethe amasethi anzima okuzivocavoca esiswini, nokuzivocavoca ngokungenangqondo ngokuqinile, okuvame ukuholela ekulimaleni.
Ukukhuluphala ngokweqile kuthinta kanjani ukukhetha kwesakhiwo sokuqeqesha
Abantu abakhuluphele ngokweqile kudingeka baqonde ukuthi umshini wokumpompoza awunakunqunywa ngemuva kongqimba lwamafutha abekiwe, futhi izakhiwo zokuqala zokuqeqesha kufanele ziqondiswe ekuqiniseni isisindo somzimba. Futhi hhayi nje ukuzivocavoca umzimba - ukwehlisa isisindo akunakwenzeka ngaphandle kokusebenzisa imikhuba yokudla enempilo.
Iphuzu elibalulekile ukuthi ukuzivocavoca isisu njalo kufaka kuphela imisipha yesisu ngakho-ke akudli amakhalori anele ukunciphisa isisindo. Kunezindlela eziningi zokwengeza ukusetshenziswa kwamandla akho ngesikhathi sokuzivocavoca:
- Hlehlisa amasethi wokuzivocavoca kwabezindaba okwesikhashana bese unikela ukuqeqeshwa ekuzivocavoca nge-aerobic (okubizwa nangokuthi ukuzivocavoca kwe-cardio). Lokhu kungukuqeqeshwa okubandakanya amaqembu emisipha eminingana ngasikhathi sinye ngokunyuka kwenhliziyo, kudla inani elinyukile lama-calories futhi kuvame ukusetshenziselwa ukwehlisa isisindo. Kuphela ngemuva kokujwayelekile kwesisindo, qala ukuzivocavoca kwemisipha yesisu, ukhetha izakhiwo zokuqeqesha zabaqalayo. Le ndlela izothatha isikhathi eside, kepha abantu abanesifo sokukhuluphala bangcono ngokusebenzisa le ndlela.
- Enye inketho ifaka ukwehla kwesisindo okuhambisanayo kanye nokuthuthuka kwemisipha yesisu, okuyinkimbinkimbi enjalo kufanelekile kubantu abanesisindo esincane ngokweqile; ukwehla kwesisindo nakho kwenzeka ngenxa yemithwalo ye-cardio. Ukuze wenze lokhu, ungathola ukuzivocavoca kwasekuseni nokuzifudumeza usebenzisa izakhiwo ze-cardio kuma-blogs evidiyo abaqeqeshi bokuqina, noma usebenze ngokwehlukana izinhlobo ezimbili zokuzivocavoca - i-aerobic nesisu.
- Kusetshenziswa isakhiwo sokuqeqesha ukunciphisa isisu, kufaka phakathi, phakathi kwezinye izinto, ukuzivocavoca ngemali esetshenzisiwe yamandla ebandakanya imisipha yesisu. Kufanele kukhunjulwe ukuthi leli phethini lokuzivocavoca alisebenzi kangako emaphephandabeni kunezakhiwo zakudala zokuqeqesha. Le nketho ilungele abantu abanesisindo esijwayelekile namanqatha esisu aphansi.
Isethi yokuzivocavoca kwabezindaba ukunciphisa isisu
Ungakhohlwa ukufudumala nokuzelula ngaphambi kokuqeqeshwa, hlela ukusebenzisa okungu-3-4 ngeviki.
- Izikwele. Isikhundla sokuqala: imilenze ibanzi kancanyana kunamahlombe ahlukanisiwe, izintende ziboshwe phambi kwakho (kunguqulo eyinkimbinkimbi, ungelula izandla zakho phambili bese ubamba ama-dumbbell amancane ezandleni zakho). Njengoba ukhipha umoya, udinga ukuhlala phansi ukuma kwezinqulu zakho kufana phansi, usakaze amadolo akho kancane eceleni, bese uqandisa imizuzwana embalwa. Njengoba uhogela, sukuma. Kubalulekile ukugcina izicubu zakho zesisu zishuba ngenkathi ziqubuza. Udinga ukuqala ngamasethi ama-2-3 wezikhathi eziyi-10-15, kancane kancane uletha ukuphindaphinda okungu-30.
- Ukufa. Kuyadingeka ukugoba usuka endaweni yokuma, wenze i-barbell grip (ungasebenzisa izinsimbi noma ama-dumbbells), uqonde, ngokulinganayo nangokuphakamisa izinsimbi zemidlalo, bese ubuyisela i-barbell endaweni yayo. Kodwa-ke, ngokokuqala ngqa, kungcono ukwenza lo msebenzi ngaphansi kokuqondiswa ngumqeqeshi, noma ufunde ngokucophelela inqubo. Esimweni sokuqala, imilenze kufanele yehlukane kancane futhi igobeke kancane; akufanele uphakamise noma wehlise ikhanda. Kungcono ukuqala ngesisindo esincane, ukwanda kancane kancane komthwalo. Yenza amasethi amathathu wezikhathi eziyi-8-10, njengoba isisindo sikhula, sinciphise inani lokuphindaphinda ku-2-3. Kufanele kukhunjulwe ukuthi abesilisa basebenzisa lo msebenzi ukukhulisa imisipha, ngokungafani nabesifazane abasabela kulo mthwalo ngokunciphisa isisindo (uma bengenzi inani eliphindaphindayo lokuphindaphinda).
- Ipulangwe. Isikhundla sokuqala: ukusekelwa okulele ezindololwaneni. Kuyadingeka ukuhluza imisipha yesisu, ukuqondisa imilenze nangemuva bese ubamba kule ndawo imizuzu engu-1-2. Phinda izikhathi ezingama-4-5. Lokhu kuvivinya kusebenza kunxanxathela yemisipha futhi kuhlose ukukhulisa ukukhuthazela.
- Umshini. Lokhu kuvivinya kuzosiza ukuqinisa i-abs yakho futhi kunciphise okhalweni ngamasentimitha ambalwa. Isikhathi esinconyelwe ukukwenza kusekuseni esiswini esingenalutho ngokushesha ngemuva kokuvuka. Kuyadingeka ukuthi uphefumule umoya, bese kuthi lapho uphefumula, udwebe odongeni lwangaphambili lwesisu, kufanele kube nomuzwa wokuthi imisipha ye-rectus abdominis icindezelwe umgogodla, futhi awukho umoya osele emaphashini. Friza imizuzwana engu-15-45 bese ukhipha kancane. Phinda izikhathi ezingu-5-10.
Isethi yokuzivocavoca kwabezindaba nezinqe
Le nkimbinkimbi ifanele amantombazane nabaqalayo, kufaka phakathi izivivinyo ezibandakanya imisipha ye-gluteal ne-abs. Hlela ukusebenzisa okungu-3-4 ngesonto.
- Izikwele emlenzeni owodwa. Isikhundla sokuqala: ukuma ngomlenze owodwa. Kungcono ukubeka izandla zakho ngemuva kwekhanda lakho, udinga ukugoqa ngaphandle kokuxhamazela nokunyakaza okungazelelwe. Enza ngamasethi amathathu okuphindwayo okungu-15-25.
- Ibhuloho elikhazimulayo. Isikhundla sokuqala: ulele ngomhlane, izandla phansi ziqondiswe ezinhlangothini, imilenze igobile emadolweni. Kuyadingeka ukuthi kudwengulwe izinqe phansi bese welula umlenze owodwa phezulu, waqhwaza imizuzwana embalwa, ubuyele endaweni yokuqala bese uphinda ngomunye umlenze. Yenza ukuzivocavoca ngamasethi ama-2 wokuphindaphinda okungama-20-25.
- Ukubhebhana. Isikhundla sokuqala: elele ngomhlane, izandla kufanele zisuswe ngemuva kwekhanda, imilenze iphakanyiswe ngaphezulu kwephansi. Kuyadingeka ukwenza ukunyakaza okuyindilinga ngezinyawo, njengokungathi unyathela ibhayisikili. Yenza ukuvivinya umzimba ngokushesha ngamasethi amathathu wemizuzwana engama-30.
- Phindela emuva ama-crunches ngokukhuphuka ezinqeni. Isikhundla sokuqala: elele phansi, imilenze iphakanyiswe ngaphezulu kwephansi nge-engela yama-degree angama-30. Kuyadingeka ukuthi uphakamise imilenze yakho bese uzidonsela phezulu, uphakamise isinqe phansi, ubambe iqhwa imizuzwana embalwa bese ubuyela endaweni yokuqala, izinyawo zakho akufanele zithinte phansi, akufanele uguqule imilenze yakho kakhulu. Izandla zinganwetshwa emzimbeni noma zibanjelwe ebhentshini noma esihlalweni. Enza ngamasethi amabili okuphindwayo okungu-15-20.
- Ehamba ngezinqa.
Isethi yokuzivocavoca nge-kettlebell yemisipha yesisu
Imiphumela emihle inikezwa yizakhiwo zokuqeqesha ezinezinto zokulinganisa. Amantombazane akufanele esabe ukuzivocavoca okunesisindo esingeziwe - umzimba wesifazane unqikaza ukuthola ubukhulu bemisipha futhi wenza lokhu kuphela ngokuqeqeshwa "okuphindaphindwayo". Ama-kettlebells angasetshenziswa cishe kunoma yikuphi ukuzivocavoca kwabezindaba, kepha kulokhu kukhethwa imithwalo eyinkimbinkimbi ezolahlekelwa ukusebenza kwayo ngaphandle kwezisindo. Kungcono ukushintshanisa ukuqeqeshwa okunjalo nezinye izakhiwo, uhlela usuku olulodwa noma ezimbili ngesonto ukuthola izinsimbi.
- Side ugoba nge kettlebell. Isikhundla sokuqala: ukuma, imilenze ihlukaniswe ububanzi behlombe, isandla sobunxele ngemuva kwekhanda, kwesokudla - uphethe iketela. Kuyadingeka ukugoba ngakwesokudla bese uqonde. Ngemuva kokuphindaphinda okungama-20-25, shintsha izandla bese uphinda inani elifanayo lezikhathi. Yenza lo msebenzi ngezindlela ezimbili.
- Amakheshi e-diagonal nge-kettlebell. Isikhundla sokuqala: ukuma, ukuguqa ngamadolo ku-squat-squat, zombili izandla ziphethe i-kettlebell. Kuyadingeka ukuthatha izandla zakho nge-kettlebell phansi kwesobunxele, bese, ulungisa imilenze yakho, uphakamise izandla zakho nge-kettlebell kwesokudla phezulu. Ngaphandle kokubuyela endaweni yokuqala, qhubeka ukwenziwa ngakwesobunxele nangaphansi. Phinda izikhathi eziyi-15, bese ushintsha indlela yokuhamba kwesisindo - phansi phansi nangakwesobunxele. Yenza ngezindlela ezimbili.
- I-kettlebell crunches. Isikhundla sokuqala: elele phansi, izingalo zilulelwe phambi kwakho futhi ziphethe i-kettlebell, imilenze igobile emadolweni. Kuyadingeka ukwenza ukujija - ukudonsa ibhande lehlombe okhalweni, uqiniseke ukuthi iqolo elingezansi aliveli phansi. Izingalo zihlala zinwetshiwe phambi kwakho ngesikhathi sokubulawa. Phinda izikhathi eziyi-15-20 ngamasethi amabili.
- Ephakamisa imilenze. Isikhundla sokuqala: elele phansi, izingalo zilulelwe phambi kwakho futhi ziphethe i-kettlebell, imilenze iyanwetshwa futhi iphakanyiswe ngaphezu kwephansi. Kuyadingeka ukuphakamisa imilenze ngokushintshela kwesobunxele se-kettlebell nangakwesokudla kwe-kettlebell, ubuyele endaweni yokuqala futhi uqiniseke ukuthi izinyawo azithinti phansi. Yenza izindlela ezimbili izikhathi eziyi-15-20.
