Ukudonsa kubhekwa njengezinga eliyisisekelo lamadoda kunoma yisiphi isikhungo semfundo, kanye nasempini. Kepha hhayi wonke umuntu ongakwenza, yize abafundi kanye nezingane zesikole zamakilasi aphezulu kudingekile ukudonsa izikhathi eziyi-12 ngamamaki amahle kakhulu. Kepha ungalilahli ithemba. Ukufunda ukukhipha akunzima kangako. Uma udonsa okungenani isikhathi esingu-1, khona-ke ngemuva kwenyanga nje yokuqeqeshwa okujwayelekile, ungagcwalisa kalula indinganiso.
Sizohlukanisa i-athikili ibe izingxenye ezintathu, kuya ngokulungiselela kwakho kokuqala.
Ungafunda kanjani uma ungalokothi udonsele phezulu
Ukuze unqobe ibha yokuqala yokudonsa okungu-1, udinga ukwenza izivivinyo zokuzivocavoca ezilandelayo:
- Hlala njalo emugqeni ovundlile, uzama nge-hook noma nge-crook ukudonsa. Kulokhu, ungasebenzisa ukujikisa nokujeqeza. Lapho wenza lokhu kaningi futhi, ngokushesha ongakhuphuka.
- Uma unethuba lokuzivocavoca kuma-simulators, khona-ke ibhulokhi eliphezulu okokuqala lifanele ukuqeqeshwa. Vivinya lo mshini, ushintshe ukubambelela kusuka emincane uye ebanzi. Kungcono ukuzijwayeza ngale ndlela. Yenza amasethi ayi-10-15 ngokuphumula okufishane kwemizuzwana engama-40-50, wenze inani elifanayo lokuphindaphinda kusethi ngayinye. Ungazami ukwenza okuphelele kuzindlela zokuqala, bese wenza konke onamandla anele. Ama-reps asebenza kahle kakhulu kumasethi wokugcina. Ngakho-ke, khetha isisindo ukuze ngendlela ngayinye, wenze izikhathi ezi-5 kuye kwezingu-10.
- Ukuzivocavoca umzimba kukaKettlebell kuhle ekuqiniseni ibhande lonke lamahlombe, nakho okunomthelela omkhulu ekuhuduleni. Uma une-kettlebell ekhaya, qiniseka ukuthi uyazilolonga nayo. Kunokuzivocavoca okuningi kwe-kettlebell ku-Intanethi. Yenza lezo ezingathinti imilenze kuphela, kepha futhi nebhande lehlombe.
- Ukujima. Ngizobhuka ngokushesha ukuthi inani lama-push-up kusuka phansi alilingani nokudonswa phezulu. Lokho wukuthi, lokhu akusho ukuthi lapho uphusha kakhulu, uyakhuphuka. Kepha ngasikhathi sinye, njengendlela yokuqinisa ibhande lehlombe nezingalo, ama-push-up ahle kakhulu ekudonsweni. Ngakho-ke, kanye nokulenga kubha ovundlile, phakamisela phezulu phansi, futhi ushintshe ukubamba.
Uma ungenalo ithuba lokuya ejimini, futhi ungenazo izinsimbi ekhaya, mane ulengise kubha ovundlile, uzama ukuzelula. Bese uphusha up phansi. Lokhu kuzokwanela ukwazi ukudonsa isikhathi sakho sokuqala. Isikhathi esiqondile ongafinyelela kuso lokhu kunzima ukusho, kepha imvamisa kuthatha amasonto amabili wokuqeqeshwa okujwayelekile. Ngezinye izikhathi kuncane, kwesinye isikhathi kuncane kakhulu.
Udonsa izikhathi ezi-1-5
Konke kulula lapha kunasesimweni sokudonswa zero. Kungenziwa izincomo ezilandelayo:
- Donsela kubha evundlile izindlela eziningi ngangokunokwenzeka. Ukukhuthazela kwamandla kubalulekile ekudonselweni phansi, ngakho-ke uma ngezikhathi ezithile welula umkhawulo wakho, okusobala ukuthi mncane, khona-ke kuzoba nomqondo omncane kuwo. Kungcono ukuqeqesha ngale ndlela: yenza izindlela eziyi-10-15 izikhathi ezi-1-2 ngekhefu lamasekhondi angu-20-40. Uma udonsa kanye kuphela, bese wenza okufanayo, kuphela ikhefu phakathi kwamasethi elingakhuphuka kancane. Kepha zama ukwenza iziqephu okungenani eziyi-10. Kungcono ukwenza iziqephu eziyi-10 esisodwa ngesikhathi kuneziqephu ezi-4 ezimbili.
- ukuphakamisa i-kettlebell kwezokudonsa kungabizwa ngokuthi okungcono kakhulu. Njengokudonsa nje, ukuphakamisa i-kettlebell kudinga ukukhuthazela kwamandla. Njengoba uqeqeshe amasonto amabili kuphela nge-kettlebell, wenza amasethi ama-4-5 wokuzivocavoca okuhlukahlukene nsuku zonke, ungakhuphula inani lokudonswa ngamahlandla ama-5-10.
- Donsela phezulu ngokubamba okuhlukile. Okungcono uma usebenza umsipha wakho we-latissimus dorsi, udonsa ngokubamba okubanzi. Futhi uma uqeqesha kangcono ama-triceps akho ngokudonsa ngokubamba okuncane, kuzoba lula kakhulu kuwe ukubamba njalo, ngoba isebenzisa imisipha yomibili ngokulinganayo.
Ungaqeqesha izikhathi eziyi-1-5 ngaphambi kokudlula indinganiso ngenyanga yokuqeqeshwa okujwayelekile. Ngaphezu kwalokho, isisindo kuleli cala asidlali indima enkulu, ngoba uma ukwazi ukusiphakamisa, ngokwesibonelo, kabili, ungakwazi izikhathi eziyi-12.
Udonsa izikhathi ezi-6-10
Uma usuvele uyazi ukuthi ungadonsa kanjani, kepha inani lokuphindaphinda lishiya okuningi ongakufisa, khona-ke kuneseluleko esisodwa kuphela sokushintsha lesi simo sezindaba - donsela phezulu.
Donsela phezulu ngokubamba okuhlukile, izinhlelo ezahlukahlukene, nezindlela ezahlukahlukene. Nawa amasu wokudonsa aphumelela kakhulu wokwandisa ama-reps akho:
- iladi. Cishe uke wayidlala nabangani bakho. Ingqikithi yomdlalo onjalo kubha evundlile ukuthi okokuqala umhlanganyeli ngamunye udonsa isikhathi esingu-1, bese kuba kabili, njalonjalo, kuze kube yilapho sekusele oyedwa ofinyelela isibalo esiphezulu. Ungasetha futhi umkhawulo wokuthi udinga ukufinyelela okungakanani, bese uqala ukunciphisa inani lezimpinda libe zero. Uma ungenamuntu ongadlala naye "isitebhisi", ungazidonsela phezulu kanjena ngokwakho, uthathe amakhefu phakathi kwamasethi, wandise ikhefu ngalinye elilandelayo ngemizuzwana emi-5;
- uhlelo lwebutho, lapho kudingeka khona ukudonsa iziqephu eziyi-10-15 inani elifanayo lezikhathi. Futhi ungadonsa nabangani, noma ungakwenza wedwa, uthathe amakhefu wesikhashana phakathi kwamasethi;
Khumbula, ukudonsa okuphathelene nokumelana namandla. Ngakho-ke, ungazami ukwandisa inani lokudonswa ngezisindo eziphezulu. Noma ngabe yisiphi isisindo osithathayo emshinini wokucindezela ibhentshi, uzokwenza ukudonsa okuningi kuphela uma unikeza umzimba umthwalo ofanele.
