Ngokuqinisekile omunye wethu waqala isimiso sezemidlalo ukuze akwazi ulahlekelwe isisindo futhi uthole isisindo semisipha. Ngokungangabazeki, imiqondo emibili exhumene eduze, lapho kufanele kulandelwe uchungechunge lwezinyathelo. izivivinyo zamasonto onke futhi andise ngesikhathi ukuze banikeze umphumela emiphumeleni yabo. Emigqeni elandelayo sihlaziya okuhle kakhulu amathiphu okuthola isisindo somzimba ekhaya, namanye amathiphu ahambisana nalolu hlobo lokuqeqeshwa.
Ukuze uthole isisindo somzimba kufanele ucabange futhi uhlole Mangakanani amafutha ofuna ukuwasusa? Kufanele wakhe uhlelo oluqinisekisa lezi zici ezimbili ngokusemthethweni, kanye nesimiso sokuzivocavoca kanye nokudla okuhle. Kodwa kwenzekani uma ususichazile isakhiwo somzimba esihle? Ngokungangabazeki, lolu chungechunge lwezivivinyo esizichazayo luzosebenza ukuqinisa nokugcina ukwakhiwa komzimba.
Indlela yokwenza isimiso esiphumelelayo ekhaya?
Kuzofanele senze inqubo yansuku zonke futhi isonto lonke.
- bhala phansi zonke izivivinyo lokho kuzosebenzisa imisipha esiyifunayo.
- Iba ne ukudla okunempilo futhi ulungile. Gwema ukweqisa.
- Ulale kahle (Amahora angu-8 aqondile angaba kwesokudla.)
Hlobo luni lwendlela ongayidala?
Ukuzivocavoca kuwumkhuba oyinhloko. Kunconywa ukudlala ezemidlalo kathathu ngeviki bese udala itafula lokuzivocavoca. Lezi zivivinyo zizodalwa ngezinqubo ezimbili, nge 10 noma 15 ukuphindaphinda umnyakazo ngamunye Nokuphumula Imizuzwana engu-15 ukuya kwangu-20 ngesikhathi ngasinye. Uma ufika ekuzilolongeni kokugcina ungaphumula kufikela kumasekhondi angama-30.
Iqiniso elibalulekile ukwakha a isigaba sokufudumala ngaphambi komsebenzi oshiwo. Elinye iqiniso ukuthi umzamo uzohlotshaniswa neminyaka nobulili noma ikhono lomuntu ngamunye.
Ukuzivocavoca umzimba ophezulu
Izingxenye okufanele sizivocavoce engxenyeni engenhla yomzimba yilezi:
- Isifuba.
- Izikhali.
- Emuva.
- Amahlombe.
- Isisu.
Ukuzivocavoca emuva
Ukulala ngesisu, gcina imilenze nezingalo zakho zelule. Siwaphakamisa kancane, bese sehlisela endaweni yokuqala. Uma ufuna ukuqinisa lo msebenzi, isikhathi ngasinye lapho uvuka, ubambe isikhundla imizuzwana embalwa.
U-Abs
Ukulala emhlane wakho, siphakamisa imilenze yethu nge-engeli efanele futhi ngaphandle kokuguqa amadolo ethu. Sizophakamisa umzimba ongaphezulu, selule izingalo ezinyaweni futhi senza i-flexion. Bese sibuyela endaweni yokuqala. Asiyehlisi imilenze yethu futhi siphinde senze umsebenzi.
I-Side Plank yesisu
Silala ngohlangothi olulodwa futhi kufanele siphakamise umzimba osekela umphambili kuphela. Izinyawo kumele zihlezi phansi, imilenze ibekwe ndawonye futhi omunye phezu komunye. Uma kunzima kuwe ukwenza ipulangwe, ungakwenza ubeka amadolo akho phansi.
I-Triceps enesihlalo (ingenziwa kwenye ifenisha efanayo)
Sima onqenqemeni lwesihlalo esihlala simile futhi esinganyakazi. Sigcina iminyango yethu ifenisha futhi sibeka izintende zezandla zethu emaphethelweni. Sakha uhlobo "lokuhlala" ngokudala i-engeli engu-90 ° futhi sigoba izindololwane. Sikhuphuka, sinweba izingalo futhi siphoqelele ingxenye ye-triceps.
Ukuzivocavoca Komzimba Ophansi
Lezi zivivinyo zenziwa ziqinisa imisipha yomzimba ophansi. Phakathi kwezindawo okumele bazivocavoce kubalwa imilenze, izinqe namankonyane.
Igxathu eliqinile nelishintshanayo
Dala ilunge eliya phambili, ugcine umhlane wakho uqondile futhi ushiye indawo imile imizuzwana engama-30.
Elinye ilunge lenziwa limile, lithatha igxathu eliya phambili kuze kube yilapho umlenze ongenhla uhambisana nomhlabathi futhi idolo ligotshwe ngo-90°. Bese ubuyela endaweni yokuqala bese ushintsha imilenze.
Izikwele zendabuko
Yenza ama-squats, umhlane wakho uqondile futhi wehlisela phansi. Kubalulekile ukwenza umsebenzi kahle, ukuze imisipha isebenze kahle.
Ungakwazi futhi ukwenza i- ama-squats aqinile. Ukuze siwenze sehla ngendlela evamile futhi lapho sikhuphuka kufanele sigcine indawo emile engu-90 °, amadolo agobile futhi umhlane uqondile. Bamba lesi simo imizuzwana engu-15.
Phumula imisipha. Lapho wenza lezi zivivinyo, kubaluleke kakhulu ukuthi uthathe ikhefu ukuze imisipha ilulame. Kungakho ungenza izivivinyo ezifanayo zamasonto onke izinsuku ezimbalwa bese ushintshana nezinye izivivinyo ukuze uzivocavoce ezinye izindawo.
Gcina ukudla okufanele
Le datha ibalulekile. Abantu abaningi badlala ezemidlalo futhi abagcini ukudla okulungile noma badale ngokweqile. Ukudla okungafanele kusweleke amaprotheni namanzi njengezakhi okungafanele zibe yindlala. Ezinye izinto okungafanele zishodeke amavithamini, amaminerali kanye nama-carbohydrate agayeka kancane.
Ngaphakathi kokudla kwansuku zonke kufanele kuhlanganiswe phakathi kwe-a 10-15% amaprotheni, kungaba ngemvelaphi yezilwane noma yemifino. Kumele kukhunjulwe ukuthi amafutha noshukela akusizi ngalutho, ungathatha ingxenye encane, kodwa ngaphandle kokuyidlula. Umzimba kumele unikezwe imisoco edingekayo zuza leso sisindo somzimba futhi ube nempilo.