Akuwona wonke umuntu futhi abahlali benethuba lokuvakashela ama-gyms ukuze baqeqeshe amaqembu emisipha abambe iqhaza ekugijimeni. Futhi lokhu kubaluleke kakhulu, ngoba noma ngabe ugijima kangakanani isikhathi eside, uma ungaqinisi imisipha ngokuzivocavoca umzimba jikelele, inqubekela phambili izoma ngokushesha.
Namuhla sizobheka ukuthi hlobo luni lokulingisa umgijimi we-amateur okufanele abe nalo. Ngubani ongenayo indlela yokuya ejimini.
Abaqeqeshi bezandla
Izandla ezigijimayo dlala indima ebalulekile. Ku-sprint, ukuqeqeshwa kwengalo yikhona okuyinhloko, kumabanga aphakathi nendawo, kunikezwa isikhathi esincane ezingalweni, kepha ngasikhathi sinye, ibhande lehlombe kusamele lakhiwe.
Ngenxa yalokhu, ibha evundlile ilungele kakhulu. Ukudonsa emgqeni wesiphambano ngokubamba okuhlukile kusebenza kahle imisipha yebhande lehlombe elidingekayo ekusebenzeni.
Kepha ukuze inani lokuphindwaphindwa kokudonswa kubha evundlile lincike kuphela emandleni ezingalo, hhayi emandleni wezandla, kuyadingeka ukuthi ngezikhathi ezithile ubhekane nesihlakala sesihlakala. Amabhande esihlakaleni azosiza ekuqiniseni izandla zakho ukwenza ukudonsa kube lula. Futhi, okubaluleke kakhulu, izandla eziqinile zizokwenza kube lula ukusebenza ne-kettlebell, okufanele kube ukuqeqeshwa okuyinhloko ekusebenzeni kwakho.
Abaqeqeshi bemilenze
Vele, ngokusebenza, udinga kuqala qeqesha imilenze yakho. Kukhona izivivinyo eziningi laphaya ezingadingi isisindo esengeziwe. Ikakhulukazi uma uqeqesha imilenze yakho ibanga elide ukugijima. Kodwa-ke, ngesikhathi esithile, kusadingeka izisindo, ngoba inani lokuphindaphinda kokunye ukuvivinya umzimba ngaphandle kwezisindo ezengeziwe liba likhulu kakhulu kangangokuba kuthatha isikhathi esiningi kakhulu.
Ngakho-ke, ekuqeqesheni okuphezulu, kufanele ube nesisindo samakhilogremu ayi-16-24-32 ekhaya. Okungenani eyodwa. Nge-kettlebell, ungenza ama-squats, weqa ngaphandle, uzivocavoca ukuqeqesha unyawo.
Ngaphezu kwalokho, izivivinyo ezinkulu ezine-kettlebells, ezisetshenziselwa ukuphakamisa i-kettlebell, ziqeqesha ngokuphelele ukukhuthazela kwamandla nokuqinisa imisipha yomlenze edingekayo ukuze isebenze. Zibuye zisebenze nebhande lehlombe.
Ibha ye-pancake iyasiza kakhulu kokuzivocavoca umzimba okuthile. Isibonelo, abagijimi abanesipiliyoni bangachitha ngokoqobo amahora bezelula ngaphandle kwebha. Uma, phezu kwamahlombe alo mgijimi onjalo, beka ibha enamakhekhe ama-pancake okungenani ama-5 kg lilinye, isikhathi sokuqeqesha singancishiswa. Ngasikhathi sinye, izinzuzo zalokhu zizokhula kuphela. Akunangqondo ukulengisa ama-pancake amaningi kakhulu kubha. Kepha ama-30-40 kg azoba yisengezo esihle ekuzivocavoceni kwakho.
Ungenza futhi ama-squats nge-bar. Kepha ngokungafani nokuphakamisa izinsimbi, ama-squats enziwa kangcono ngezinzwane namandla amakhulu okuqhuma ngangokunokwenzeka. Futhi yenza kwinani lama-reps wokugijima ibanga elide nakwisisindo esiphezulu se-sprint.
Abaqeqeshi besisu
Umshini wokuqala we-abs uyibhentshi elinciphisayo. Akuthathi isikhala esiningi, kepha ngaphandle kwayo, izivivinyo zesisu ngeke zisebenze kahle. Ungaqeqesha i-abs yakho ngenkathi ulele phansi. Futhi unkosikazi wakho, umyeni wakho noma usofa bazokubamba imilenze. Kepha kwesinye isikhathi, uzobona ukuthi ukuphindaphindwa kwe-100 kwabezindaba akukubangeli ubunzima futhi inkinga iyadingeka.
Futhi uma unama-pancake noma ama-barbells ekhaya, khona-ke ebhentshini lokuthambekela, futhi nge-pancake ngemuva kwekhanda lakho, ungafinyelela umthwalo ofanele wemisipha yesisu.
Ngaphezu kwesisu, i-back abs ibaluleke kakhulu ekusebenzeni. Into elula ukulala phansi esiswini sakho bese uphakamisa i-torso yakho nemilenze ngasikhathi sinye ukuqeqesha le misipha. Kepha futhi, ngesikhathi esithile, lokhu kuvivinya kuzoba lula kakhulu ukukwenza. Ngakho-ke, umqeqeshi wemisipha emuva ngeke aphazamise.
Ukuze uthuthukise imiphumela yakho ekugijimeni amabanga amaphakathi nade, udinga ukwazi okuyisisekelo kokugijima, njengokuphefumula okulungile, inqubo, ukufudumeza, ikhono lokwenza i-eyeliner elifanele ngosuku lomncintiswano, yenza amandla afanele wokugijima nabanye. Ngakho-ke, ngincoma ukuthi uzijwayeze okokufundisa okuhlukile kwevidiyo kulezi nakwezinye izihloko ezivela kumbhali wesayithi scfoton.ru, lapho ukhona manje. Kubafundi besiza, okokufundisa ngamavidiyo kumahhala ngokuphelele. Ukuze ubathole, vele ubhalisele i-newsletter, futhi ngemizuzwana embalwa uzothola isifundo sokuqala ochungechungeni lwezisekelo zokuphefumula okufanele ngenkathi ugijima. Bhalisa lapha: Ukuqalisa izifundo zevidiyo ... Lezi zifundo sezivele zisizile izinkulungwane zabantu futhi zizokusiza nawe.
