Baningi abantu abafuna ukungena esimweni yize umsebenzi noma ijubane labo lempilo lingabaniki isikhathi esanele sokujoyina ijimu. Ukuzivocavoca ekhaya kudinga amandla amaningi okuphikelela futhi uthole imiphumela. Ukwenza izivivinyo zakho ekhaya zisebenze kangcono sikulethela uchungechunge lwe ukuzivocavoca ngamabhande okunwebeka.
Amabhande okunwebeka azokusiza ukuthi udale ukumelana futhi uthuthukise imiphumela yokuzivocavoca. Uma ufuna ukwazi zonke izinzuzo nokuthi hlobo luni lokuzivocavoca ngebhande le-elastic olungcono kakhulu kuwe, kufanele uqhubeke ufunde.
Ukuzivocavoca ekhaya
Okokuqala kufanele wazi ukuthi, noma ngabe uzivocavoca ekhaya, okuhle ukuthi uye ejimini noma wenze imidlalo emgwaqweni. Kunempilo ukuphefumulela ngaphandle kunangaphandle. Kodwa-ke, kunabantu ngenxa yokushoda kwesikhathi noma ijubane elisheshayo lempilo ungeke ukwazi ukulahlekelwa yiwo ejimini.
Ama-elastic band alungele ukunikela ukumelana nokuzivocavoca imisipha. Ngenxa yabo ungasebenza amaqembu emisipha ahlukahlukene futhi uzuze ukuthambisa kwemisipha okujabulisa iso. Kunezinhlobo ezahlukahlukene zama-band elastic. Kukhona ne- ubulukhuni obuthambile babaqalayo futhi kunzima kokuthuthukile.kunzima ukuthuthuka.
Njengoba uqala ukwenza izivivinyo zamandla noma zokumelana nesikhathi sihamba, uyaqaphela ukuthi umzimba wakho unjani isebenza kahle kakhulu futhi iqala ukwenza ngcono amakhono ayo. Ungakwazi ngesisindo esithe xaxa, ukhathala kancane, uhlala isikhathi eside uzivocavoca futhi, ngamafuphi, uzizwa uphilile. Ngakho-ke, ukuqhubeka ekusetshenzisweni kwamabhande okunwebeka kuyadingeka uma sifuna ukuqhubeka nokuthola imiphumela, ngaphandle kwalokho, sizoma.
Ama-band nokunwebeka
Ngenhlanhla, ukwenza izivivinyo ngamabhande okunwebeka kudinga ukuqeqeshwa okuncane. Kuyinto efinyelelekayo futhi eshibhile imishini engathengwa yinoma ngubani.
Phakathi kwezinzuzo esizitholayo lapho sisebenzisa amabhendi okunwebeka ukwenza izivivinyo sithola ukuthambisa kwemisipha okuhle, kancane kancane ukwandisa umthwalo emisipha nokwanda kwamandla.
Futhi, uma usunamaqembu akho okuqina ungaya noma kuphi ngaphandle futhi ujabulele umdlalo. Ukuzivocavoca kwe-band elastic kuyasebenza impela futhi kungasebenza njengohlelo lokuvuselela. Zisetshenziswe ezimweni eziningi ukuze ziphumelele kakhulu ekunciphiseni imisipha futhi zilusizo ekulahlekelweni kwekhalori ngokushisa amafutha.
Ezinye izindlela zokuzivikela
Njengakuyo yonke into, kunokubi okuthile kanye nokuqapha okufanele ukubheke uma uzosebenzisa la maqembu ukwenza izivivinyo. Ukumelana kuyanda njengoba uqhubeka ngokuzivocavoca umzimba. Lokhu kwenza izinga lokumelana lingazinzile kulo lonke uvivinyo. Njengoba usondela ekupheleni kwenhlangano ngayinye, uthola iphuzu lapho ukumelana kukhulu kakhulu. Lokhu kufanele kubhekelwe ukugwema uhlobo oluthile lokulimala. Imisipha yethu ayinamandla ngokumelana isikhathi eside kuleli phuzu, kodwa ngokukwazi ukufika lapho ngaphandle kokukhathala. Sizobona ukuthi amandla ethu ayakhula uma kubiza thina kancane ukufinyelela indawo yokumelana okukhulu kakhulu futhi singakwenza izikhathi eziningi kakhulu.
Lezi zingxenye basengozini kakhulu futhi bathambekele ekudabukeni nasekuqhekekeni ngokuhamba kwesikhathi. Ngenxa yalokhu, zingashaya lapho zihlukanisa noma zibhaxabula bese zidala amanxeba abuhlungu. Ngaphambi kokuzisebenzisa, qiniseka ukuthi ayikho imifantu ebonakalayo, noma ngabe incane kakhulu.
Ukuzivocavoca isisu ngamabhande okunwebeka
Umkhuba ugxile ekusebenzeni imisipha yesisu. Ama-crunches asebenza i-abs yakho ephezulu nengaphansi. Labo abane-twist eyengeziwe bagxila ekusebenzeni kwama-oblique akho.
Kubalulekile ukufinyelela kwinombolo ephezulu yokuphindaphinda ukuze ugcwale i-abs futhi uyisebenze kahle.
Umkhuba uqukethe:
- Nciphisa ngamabhande anwebekayo 2 × 25
- Twist Nciphisa 2 × 20
- Ukuzungezisa isiqu 1 × 25
Ukuzivocavoca kwe-band elastic emhlane nasemahlombe
Ingemuva iyisicubu esikhulu futhi i-engorgement yayo kunzima ukuyifinyelela. Kodwa-ke, ngamabhande okunwebeka kungatholakala. Ukuze senze lokhu kuvivinya umzimba sidinga indawo lapho singaxhuma khona amabhande okunwebeka.
Ukuvivinya umzimba ngokugwedla kusiza ekusebenziseni ama-lats akho aphezulu ngenkathi kudonswa kusebenza ama-lats akho aphansi. Ungasebenza futhi eqolo elingezansi ukuze ungabi nokulimala ngenxa ye-lumbago lapho uthwele isisindo.
Ngama-band elastic ngeke ukwazi ukuzuza ubukhulu bemisipha (isixhumanisi) (uma lokho kuyinjongo yakho), kepha uzokwazi ukuthola ithoni yemisipha, amandla nokumelana okuthile.
Ukuzivocavoca emuva yile:
- Umugqa wengalo owodwa 3 × 12
- Ukudonswa ngezandla okubili 3 × 14
- 3 × 10 ukuvulwa emuva
- 3 × 10 ukuxilongwa
Ehlombe sithola izinhlobo ezimbili zokuzivocavoca: izindiza nabezindaba. Izindiza zangaphambili nezokucindezela usizo lwangaphambi kokulibaziseka kanye nezindiza ezihamba ngemuva nezingemuva zezintelezi ezingaphandle nezingemuva.
Umkhuba uzobukeka kanjena:
- Izindiza zangaphambili 3 × 10
- Izindiza eziseceleni 3 × 10
- Izindiza zakamuva 3 × 12
- 4 × 10 cindezela
Ukuzivocavoca kwe-band elastic kwesifuba, umlenze nezingalo
Ukuqeda inqubo, kufanele ungeze imisipha yobuhle. Ngokwesimiso sesifuba singenza izivivinyo zabezindaba, sinqabile futhi sithambekele ekucindezeleni ukusebenza sonke isifuba nokuvulwa kwaso ukuze sikhule sisuka enkabeni.
Umkhuba uwukuthi:
- 3 × 12 cindezela
- Yehla ukucindezela u-3 × 12
- Imishini yokuthambekela ethambekele ku-3 × 12
- 3 × 8 ukuvula
Ngokuqondene nemilenze, amabhande okunwebeka alungele ukusebenza ama-quadriceps. Ama-squats asiza ukusebenza ama-glutes akho ne-quadriceps, ukunwetshwa kwemilenze kugxila kuma-quadriceps, nasekuthunjweni emisipheni.
Lezi izivivinyo zemilenze:
- Izikwele 3 × 15
- Izandiso zomlenze 3 × 12
- Ukuthunjwa 3 × 20
Ekugcineni, ukukhipha izingalo sithola izivivinyo zama-biceps nama-triceps. Singasebenza nodoli.
Ukuzivocavoca yilezi:
- I-Bicep Curl 3 × 12
- Ukudonsa iTriceps 3x10
- Ama-curls esihlaka esingu-3 × 15
Ngiyethemba ukuthi ngalezi zivivinyo ungathinta umzimba wakho bese uthola isimo. Ukungabi nesikhathi sokuya ejimini akukwazi ukuba izaba zokungazivocavoci umzimba.