Ukuzivocavoca kwamantombazane ngesikhathi sokomisa umzimba

Ngokungafani nabesilisa, abesifazane abavamile ukuba ngabanikazi bevolumu yemisipha evelele noma okungenani ethile. Ngakho-ke, ngesikhathi sokomisa umzimba, amantombazane anconywa ukuthi afake izivivinyo eziyisisekelo ekusebenzeni kwawo ukugcina ivolumu yemisipha edingekayo.

Ukuze ugweme ukuhlaselwa isiyezi nobuthakathaka ngesikhathi sokuzivocavoca, ungathatha u-15-20 ml we-L-carnitine emaminithini angama-20 ngaphambili. Okunye okuhlanganisiwe okucacile kwalesi sidakamizwa ukwanda kwenani lama-calories ashisiwe ngesikhathi sokuvivinya umzimba.

Ngakho-ke, ake sibheke ukuthi imiphi imithambo yokumisa umzimba yamantombazane ezosebenza kakhulu nokuthi ungayisebenzisa kanjani ngokufanele kwinqubo yakho yokuqeqesha. Incazelo eningiliziwe yendlela yokwenza izivivinyo ngayinye engezansi ingatholakala esigabeni sokuzivocavoca umzimba.

Umthwalo weCardio

Ukuqeqeshwa kweCardio kuyingxenye ebalulekile yenqubo yokomisa. Ukugijima noma ukuhamba esitimeleni, ibhayisikili lokuzivocavoca, noma ukuhamba esitebhisini noma i-ellipse yizindlela ezinhle kakhulu zokumisa umzimba zomzimba zamantombazane. Ukusetshenziswa kwamandla okulinganiselwe ngesikhathi somthwalo onjalo kungama-calories angu-600-700 ngehora, okwenza kube lula ukudala ukusilela kwekhalori okudingekayo ukuze ulahlekelwe isisindo esiningi.

ICardio ingenziwa njengokuzivocavoca okuzimele, noma ingahlanganiswa nokuqeqeshwa kwamandla ngokwenza imizuzu engama-30-60 yokuhamba esitimeleni noma ngebhayisikili elimile ngaphambi noma ngemuva kokuzivocavoca kwakho okuyinhloko. Lokhu kuzolungisa kahle uhlelo lwe-cardiovascular kanye ne-articular-ligamentous apparatus yokuqeqeshwa okukhiqizayo futhi kuthuthukise kakhulu izinqubo ze-lipolysis.

Sincoma ukuthi sigxile kokuyinhloko ngokuya ngamakhalori ashayo. Ithebula likhombisa idatha yehora lokuqeqeshwa.

Ukuzivocavoca ngokumelana okwengeziwe

Ukuzivocavoca okwenziwa ejimini akubalulekanga kangako kumantombazane ngenkathi omiswa umzimba. Abadli kuphela inani elikhulu lama-calories (kufika kuma-calories angama-450 ngehora), kodwa futhi basiza ukugcina ithoni yemisipha. Ngezansi sibheka izivivinyo ezimbalwa eziyisisekelo ezizosisiza ukubhekana nayo yomibili le misebenzi: ukudala ukusilela kwamandla futhi ungachithi izicubu zemisipha eziyigugu.

Ekuqaleni, kufanele uqale ukwenza lezi zivivinyo usebenzisa izisindo ezincane, futhi ukusetha inqubo efanele ezokuvikela ekulimaleni, thintana nomqeqeshi ofanelekayo wokuqina. Uma ufuna ukwenza inqubekela phambili enkulu, ukuqeqeshwa kokumelana kufanele kwenziwe njalo - okungenani ama-2-3 ngesonto.

Ukuzivocavoca kwamahlombe nezingalo

Ukuzivocavoca okulandelayo kuyasiza emahlombe nasezingalweni:

• Ukuphakamisa ibha yama-biceps,
• Ama-curls we-Dumbbell,
• Swing dumbbells ezinhlangothini
• Uhleli ucindezela i-dumbbell.

Lezi zivivinyo zizokwakha ama-deltoids akho, ama-biceps, nama-triceps ngaphandle kokulayisha ngokweqile izindololwane nemisipha yakho.

Ukuzivocavoca kwesifuba

Ngemisipha yesifuba, zama okulandelayo:

• Ukucindezela kwebhentshi
• Cindezela ibhentshi iDumbbell
• Ukuzalela ama-dumbbells alele,
• Idiphu emabhaleni angalingani

Ngokuya nge-angle yokuthambekela kwebhentshi, ukugcizelelwa komthwalo nakho kuyashintsha. Lapho ibhentshi litshekiswa ngokwengeziwe, kulapho izingxenye ezingaphezulu zemisipha ye-pectoral zisebenza khona, ebhentshini eliqondile ingxenye engaphandle yesifuba ilayishwa kakhulu, emabhentshini anokuthambekela okungalungile (sibheke phansi) ingxenye engezansi yesifuba isebenza.

Ukuzivocavoca emuva

Ukuzivocavoca emuva:

• Ukudonsela kubha,
• I-Hyperextension,
• Ukudonsa okuvundlile,
• Bent phezu barbell umugqa.

Ukuhlanganiswa okunjalo kwezinduku eziqondile nezingqimba kuzokuvumela ukuthi usebenze yonke imisipha yangemuva, ngaphandle kokudala umthwalo we-axial ongadingekile emgogodleni. Imisipha ethuthukile yangemuva izovumela amantombazane ukuthi agcizelele isithunzi somsubathi sengxenye ephezulu yomzimba.

Ukuzivocavoca kwe-abs

Ukuzivocavoca kwe-abs:

• umshini,
• ukusonta ngokuhlukahluka okuhlukahlukene,
• ukuphakamisa imilenze ku-hang,
• ibhayisikili.

Ngokulayisha ngokuphelele izingxenye ezingaphezulu nezingezansi zemisipha ye-rectus abdominis, uzololonga ngokushesha imisipha yesisu, ezohlanganiswa nesisu esicaba, esizobukeka sizuzisa kakhulu. Ungakhohlwa ukwenza ukuvivinya umzimba, lokhu ukuphela kokuzivocavoca okungashisa amafutha we-visceral ngokweqile futhi kunciphise okhalweni.

Ukuzivocavoca kwemilenze nezinqe

Ukuzivocavoca okulandelayo kufanele imilenze nezinqe:

• squats,
• cindezela umlenze
• amaphaphu nge-barbell noma ama-dumbbells,
• Izifiso zaseRomania

Lokhu kungukuzivocavoca okuyisisekelo okusebenza ama-quadriceps, ama-adductors, imisipha kanye nama-glute, okuzokhipha imisipha yengxenye engezansi yomzimba, ithoni, ukukhanya nokubukeka kwethoni.

Ukuzivocavoca okusebenzayo

Ukuzivocavoca okuningi kwe-CrossFit kuhlanganisa izinto zomsebenzi we-aerobic ne-anaerobic, okukuvumela ukuthi wandise ukusetshenziswa kwamandla ngesikhathi sokuqeqeshwa (kufika kuma-calories ayi-800 ngehora), ukusheshisa imetabolism, ukulayisha ngokuphelele wonke amaqembu emisipha emikhulu nokuthuthukisa ukusebenza kwenhliziyo.

Ukuzivocavoca umzimba okwejwayelekile kwamantombazane yile:

• Izikwele ezigxumayo
• Ukugxumela ebhokisini
• I-Situps,
• Ukugibela izintambo (ukuzivocavoca okudla kakhulu amandla)

Linga, hlanganisa izivivinyo ezahlukahlukene zibe yinkimbinkimbi eyodwa, setha inani lezindlela, ama-reps, ama-rounds noma isikhathi sokuqedela okuyinkimbinkimbi, ulalele umzimba wakho, bese ungakha uhlelo lokuqeqesha olulinganiselayo ongafinyelela kulo imigomo yakho yezemidlalo ngesikhathi esifushane kakhulu.

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