Ukuzivocavoca kumahlombe kwindawo yokuzivocavoca. Ukusebenza okusebenzayo kumagxa

Yintoni, ngombono wakho, yakha umqondiso womzimba ongenamdla? Ngokwemvelo, amahlombe. Ngoko ke, kufuneka ugxininise ekunyuseni imisipha ehambelanayo. Ngokuqeqesha rhoqo, unokwenza umdlalo wokwakha ixesha elide. Ukuzivocavoca kwiimigxa kwindawo yokuzivocavoca, unako ukufezekisa ibhalansi efanelekileyo phakathi kwesinqe kunye neenyawo, ezichaphazela impilo yonke.

Yintoni ekufuneka iqondwe?

Ukwenza amahlombe abanzi ngokubanzi, kufuneka uqonde ukuba kufuneka ufumane iikhalori ezaneleyo. Le "sakhiwo sakhiwo" siya kuxhasa ukukhula kwezihlunu. Ukongezelela, umntu makayithobele isiluleko esinikezwe ngumqeqeshi onolwazi kwi-gym. Iingcali zivame ukukhuthaza ukuba ziqhube iimvavanyo ezinjalo, ezibandakanya iimbumba zecandelo eliphezulu lomzimba, okanye zonke iintambo ze-muscle. Ukuzivocavoca okunjalo kuya kunceda ukwakha amahlombe amaninzi kwaye ugcine ubungakanani bomzimba wonke.

Ukuphuhlisa amahlombe nokunyusa amandla

Yintoni endiyenzayo ukuba ndiyenze ngamagxa ami kwindawo yokuzivocavoca? Enye yeendidi ezithandwayo zokuqeqesha i-bench press. Lo ngumsebenzi omhle kakhulu, ngenxa yokuba unako ukwandisa amanqanaba kunye namandla e-muscular ngokubanzi. Kukho ukhetho oluninzi lwale hlobo loqeqesho. Le yinkcazo yebhendi yangaphambili, i-bar yokushicilela intloko kunye ne- press ye-Arnold.

Kuyiluncedo ukwenza konke oku kulandelwayo. Kule meko kuya kuba nako ukufezekisa uphuhliso lwama-tissue onke. Kuthatha iindlela ezi-4 (8 ziphindaphinda ngamnye), kwaye ke unako ukuphumeza iziphumo ezifanelekileyo.

Ukuphakama okuPhezulu

Ukwenza uqeqesho olunjalo kumagxa ekuzivocavoca, unokwenza inxalenye engaphezulu kweli qela lemihlunu. Ubuninzi bomthwalo buya kwintloko yentloko. Ngenxa yolu qeqesho, unako ukunika izihlunu uhlobo oluthile olujikeleze, olubenza lubonakale lunamandla.

Ukwenza lo msebenzi, akudingeki ukuba uphakamise ubunzima ngaphezu kwinqanaba lephepha. Kule meko, imithwalo eninzi iya kufakwa kwiindawo zamagxa. Ngoko ke, amathuba okulimala anyuke.

Ekuqaleni, kufuneka uqinisekise ukuba umva wakho uphelele. Ngenxa yale nto ungasebenzisa isihlalo esinomqolo ophezulu. Kukho kubalulekile ukuhlala phantsi, ukukhwela emva kwaye uqale ukwenza umsebenzi. Emva koko unokuqala ukuphakamisa kwi-rack. Kule ndlela kuphela izihlunu ziyakwazi ukufumana umthwalo ophezulu.

Ezi ziqhutywa kumagxa kunye nebar kufuneka ziqhutywe malunga neeseti ezi-10 eziphindaphindiweyo ezili-10. Kwimeko apho kunomnqweno wokwandisa ubukhulu kunye nokwakha ubunzima be-muscle, ngoko kufuneka uzame ukuphumeza iindlela xa usebenzisa imivalo emininzi.

Ukuxuba

Ukwenza oku kuqhutyelwa kumagxa kwimeko yokuzivocavoca, unokwandisa ububanzi bebhande elingaphezulu, kunye nokuhlakulela imisipha ye-trapezius. Inkqubo yoqeqesho ilula. Kubalulekile ukuthatha ezandleni zezithuthi zezemidlalo (i-dumbbells okanye i-barbells). Kule meko, iigxina kufuneka zigcinwe kunye nomzimba, ngaphandle kokuziphazamisa. Emva koko, kufuneka uqale ukwenza ukugubha. Amagxa kufuneka aphakanyiswe ngokuphakamileyo kunokwenzeka. Yonke ingqwalaselo kufuneka ijolise ekubunjweni kwesindululo ukusuka kummandla ophakathi kwesiqu. Emva kokwenza olu hlobo loqeqesho, kufuneka ululale intamo yakho. Oku kuya kutshabalalisa ingxaki kulo. Ukwenza kufanele kube malunga neendlela ezi-2, eziphindwe ezili-15 nganye.

Ukuxhoma ngemithwalo

Yintoni endiyenzayo ukuba ndiyihlakulele imisipha yomzimba? Ukuzivocavoca kuze kube yiminyaka kuninzi. Kwaye enye yezona zihlobo ezithandwayo zokuqeqesha zihamba nomthwalo, zenziwe ngasecaleni kwaye phambi kwakho kwi simulator ekhethekileyo. Ngenxa yokuba izihlunu ekusebenziseni lolu hlobo lomzimba ziya kubonakala zibuthakathaka, ungalindelanga ukuba uya kukwazi ukuphakamisa ngokulinganayo ubunzima obufana nezo zilapha ngentlobo zoqeqesho. Ngoko ke, kufuneka sigxininise yonke ingqalelo kwiqela elikhulu lokuphindaphinda - malunga ne-12. Ixesha lokuphumla phakathi kweendlela kufuneka linciphise ukuya kumasekhondi angu-30. Ngaloo ndlela, izihlunu ziya kukwazi ukuzivumelanisa nokulahla ngokukhawuleza kwe-lactic acid. Kwaye umqhubi uya kuncipha kakhulu.

Indlela yokuba ngumfazi?

Ngokuqhelekileyo amantombazana aqala ukutyelela i-gym ukwenzela ukufezekisa injongo ethile. Ngokomzekelo, ukubandakanya i-tummy, yenza izikhwelo zibe zikhulu kakhulu. Nangona kunjalo, abafazi abanqabile ukuba bacinge ngokukhululeka kwinqanaba eliphezulu.

Kukho uluvo olusebenzayo kumagxa nasemva ekuncedeni kwinto yokuba intombazana ibonakala ngathi yindoda. Nangona kunjalo, le ngcamango iyiphutha ngokupheleleyo. Ukuphuhlisa izihlunu zesigaba esiphezulu somzimba, unokwenza isifuba siphezulu. Amagxa aya kuba mnandi, kwaye inqeni - incinci. Ngaphantsi koqeqesho lweentloko zeentlobo zabasetyhini ngokuqhelekileyo zithetha iindidi zokuzilolonga njenge-press, i-push-ups kunye nokuphakamisa izandla ngezindlela ezahlukeneyo nangaphambili.

Ngokwemvelo, unokuqeqesha izandla kwiimeko ezinjalo ukuba ziza kukhangeleka. Nangona kunjalo, umntu kufuneka aqonde umlinganiselo. Ngoko ke kufuneka usebenze ngendlela yokwenza izinto. Akuyena wonke umntu okwazi ukuqonda ukuba ngenxa yokuqeqeshwa ungayilahla iekhalori ezingadingekile. Kunokwenzeka ukuba isifuba siya kuncipha. Nangona kunjalo, oku kungabikho kwamagxa okugqithiseleyo "ukuhlawula".

Kufuneka isicwangciso esicacileyo

Okokuqala, uya kufuna ukuyila ixesha lokugqibela apho inkqubo yoqeqesho iya kugqitywa khona. Nawuphi na umfundisi wezemidlalo uya kuncomela kumantombazana ekuqeqeshweni kwawo ukuba afake izenzo ezijolise ekuphuhliseni amahlombe. Baya kunceda ukuqinisa inkqubo ye-cardiovascular system, ukugcina ukulinganisela ekuphuhliseni imisipha, musa ukuphazamisa i-aesthetics yomzimba. Ukuba uphawula kuphela umva, ungayithobeli iSebe le-thoracic, unokufumana i-scoliosis kunye nesithuba esingalunganga.

Ziziphi iintlobo zoqeqesho ezifunekayo?

Abaqeqeshi bempilo abanamava baye baqalisa ukuqeqeshwa ngokufanelekileyo kwimigxa. Kukho kuphela 4 kubo, kodwa oku kunokwaneleyo. Ngokuncedwa kwala ma mantombazana kunokuqinisa izihlunu zamagxa kunye nesifuba. Sifanele sihlale kwezi ntlobo zoqeqesho ngokubanzi.

1. Inkcazo yeedumbbell xa uhleli. Kukulungele ukwenza lo msebenzi wokusebenza kwi-benki kunye nomva. Oku kuya kunciphisa umthwalo kwimva. Izandla kunye nezidumbane kufuneka zisasazwe emacaleni, emva koko ziqale ngokukhawuleza. Ukuyeka kwindawo ephezulu imizuzwana embalwa, kufuneka ubuyele ngokufanelekileyo nangokuchanekileyo kwisimo sokuqala.
2. Iphakamisa phambili kunye nangapha. Lo msebenzi ufanele uqhutywe kwindawo yokuma. Izandla kunye neigobolondo mazihlaliswe emzimbeni. Bamele baphakanyiswe kuqala emacaleni, baze bathumele phambili, bafana nomgangatho. Umsebenzi kufuneka ube yimisipha yeepector kunye nezandla.
3. Ukuphakamisa izandla emacaleni, ulala ebhentshini elityebileyo. Kubalulekile ukuthatha indawo yokulala. Ubuso kufuneka bubonakale. Emva koko kufuneka uqale ukuphakamisa izandla zakho. Emva kokubanjelwa phezulu phezulu kwemizuzwana embalwa, kufuneka ubuyele ngokufanelekileyo kwindawo yokuqala.
4. Ukuqhutyelwa kwee-pus-ups kusebenze ngokufanelekileyo, ngokuhlukahluka kwintsebenzo. Unokuyicima ngokugxininisa eludongeni, phantsi. Ukuba umsebenzi unzima, ngoko unokwenza ngamadolo aguqe. Kwimeko apho iindlela zeklasi zilula kakhulu, unokucofa kwiifenethi okanye kwi-fitball.