Ngokuqinisekileyo omnye wethu waqala inkqubo yezemidlalo ukuze akwazi ukunciphisa umzimba kwaye ufumane ubunzima bemisipha. Ngokungathandabuzekiyo, zimbini iikhonsepthi ezinxibelelene ngokusondeleyo, apho uthotho lwe imithambo yeveki kwaye yandise ngexesha ukuze babe nokuphumeza iziphumo zabo. Kule migca ilandelayo sihlalutya okona kulungileyo iingcebiso zokufumana ubunzima bemisipha ekhaya, kunye namanye amacebiso okuncedisana nolu hlobo loqeqesho.
Ukufumana ubunzima bemisipha kufuneka ucinge kwaye uvavanye Mangaphi amafutha ofuna ukuwasusa? Kufuneka uphuhlise isicwangciso esimisela le miba mibini ngokusesikweni, kunye neshedyuli yomthambo kunye nokutya okulungileyo. Kodwa kwenzeka ntoni ukuba sele uchaze isakhiwo somzimba esilungileyo? Ngokungathandabuzekiyo, olu ngcelele lwemithambo esiyichazayo luya kunceda ukomeleza nokugcina ukwakhiwa komzimba.
Indlela yokwenza inkqubo esebenzayo ekhaya?
Kuya kufuneka senze inkqubo yemihla ngemihla kwaye iveki yonke.
- bhala phantsi yonke imisebenzi oko kuya kusebenzisa izihlunu esizifunayo.
- Yiba ne ukutya okusempilweni kwaye ichanekile. Kuphephe ukugqith’ emgceni.
- Lala kakuhle (iiyure ezisi-8 ngokuthe ngqo ziya kuba malunga nokulungileyo.)
Loluphi uhlobo lwesiqhelo onokulwenza?
Imithambo yeyona ndlela iphambili. Kucetyiswa ukuba udlale imidlalo kathathu ngeveki kwaye wenze itafile yokuzivocavoca. Le mithambo iya kudalwa kunye neendlela ezimbini, kunye I-10 okanye i-15 ukuphindaphinda kwintshukumo nganye Nokuphumla Imizuzwana eyi-15 ukuya kwengama-20 ngexesha ngalinye. Xa ufika kwimithambo yokugqibela ungaphumla ukuya kutsho kwimizuzwana engama-30.
Inyaniso ebalulekileyo kukudala i isigaba sokufudumala phambi kwaloo msebenzi. Enye inyani kukuba umzamo uya kuhambelana nobudala kunye nesondo okanye amandla omntu ngamnye.
Imithambo yomzimba ephezulu
Amalungu esimele ukuwasebenzisa kumzimba ongaphezulu ngala:
- Isifuba.
- Izixhobo.
- Emva.
- Amagxa.
- Isisu.
Ukuzivocavoca ngasemva
Ukulala ngesisu, gcina imilenze yakho kunye neengalo zolule. Sibaphakamisa kancinci, kwaye emva koko siyehla kwindawo yokuqala. Ukuba ufuna ukuqinisa lo msebenzi, ixesha ngalinye uphakama, ubambe isikhundla imizuzwana embalwa.
Izibilini
Ukulala emqolo wakho, siphakamisa imilenze yethu kwikona elungileyo kwaye ngaphandle kokuguqa ngamadolo. Siya kuphakamisa umzimba ophezulu, solule iingalo ukuya ezinyaweni kwaye senze i-flexion. Emva koko sibuyela kwindawo yokuqala. Asiyithobi imilenze yethu kwaye senze umthambo kwakhona.
I-Side Plank yesisu
Silala ngecala elinye kwaye kufuneka siphakamise umzimba oxhasa umphambili kuphela. Iinyawo kufuneka ziphumle emhlabeni, imilenze ibekwe kunye omnye phezu komnye. Ukuba kunzima kuwe ukwenza iplanga, unokwenza uphumle amadolo akho phantsi.
I-Triceps enesihlalo (inokwenziwa kwenye ifanitshala efanayo)
Sima emphethweni wesitulo esihlala simile kwaye asishukumi. Sigcina umqolo wethu kwifenitshala kwaye sibeka iintende zezandla zethu emphethweni. Senza ifom "yokuhlala" ngokudala i-angle ye-90 ° kunye nokuguqa i-elbows. Siyenyuka, sandisa iingalo kwaye sinyanzelise inxalenye ye-triceps.
Ukuzivocavoca umzimba ophantsi
Ezi ziqhelo zenziwa zomeleza imisipha yomzimba ongezantsi. Phakathi kweendawo ekufuneka uzilolonge ngazo ziquka imilenze, iimpundu namathole.
Inyathelo elingatshintshiyo nelitshintshanayo
Yenza umjikelo oya phambili, ugcine umqolo wakho uthe tye kwaye ushiye indawo emile kangangemizuzwana engama-30.
I-alternate lunge yenziwa imile, ithatha inyathelo ukuya phambili de umlenze ongaphezulu ungqamane nomhlaba kwaye idolo ligobe i-90 °. Emva koko ubuyele kwindawo yokuqala kwaye utshintshe imilenze.
Izikwere zesintu
Yenza i-squats, umqolo wakho uthe tye kwaye wehlisela phantsi. Kubalulekile ukwenza umthambo kakuhle, ukwenzela ukuba izihlunu zisebenze kakuhle.
Unokwenza kwakhona i i-static squats. Ukuwenza sihla ngendlela yendabuko kwaye xa sinyuka kufuneka sigcine indawo emileyo ye-90 °, ngamadolo aguqe kunye nomva ngokuthe ngqo. Bamba le ndawo imizuzwana eyi-15.
Phumla imisipha. Xa usenza lo mthambo, kubaluleke kakhulu ukuba uthathe ikhefu ukuze izihlunu zibe nokuchacha. Yiyo loo nto unokwenza imithambo efanayo yeveki ngeentsuku ezimbalwa emva koko utshintshe neminye imithambo ukuze wenze ezinye iindawo.
Gcina ukutya okufanelekileyo
Le datha ibalulekile. Abantu abaninzi badlala imidlalo kwaye abagcini ukutya okuchanekileyo okanye benze ukugqithisa. Ukutya okungamelanga ukuba kuphoswe yi iiprotheyini kunye namanzi njengezondlo ekungafuneki ukuba zinqongophele. Ezinye izinto ekungafuneki zingabikho zizo iivithamini, iiminerali kunye neekhabhohayidrethi ezicothayo.
Phakathi kokutya kwemihla ngemihla kufuneka kuqulunqwe phakathi kwe-a 10 ukuya kwi-15% yeeprotheyini, nokuba imvelaphi yezilwanyana okanye yemifuno. Kufuneka kukhunjulwe ukuba amafutha kunye noshukela akuncedi konke konke, unokuthatha inxalenye encinci, kodwa ngaphandle kokuyidlula. Umzimba kufuneka unikwe izondlo eziyimfuneko zuza ukuba ubunzima bezihlunu kwaye ube sempilweni.