Ukuqeqeshwa kwamandla kufanele kube yimpoqo kubo bonke ubudala kanye nabantu. Kukhona abancamela ukuya ejimini noma ukuzilolongela ngaphandle. Kodwa-ke, uma ngenxa yokuntuleka kwesikhathi kufanele uziqeqeshe ekhaya, kukhona izivivinyo ezahlukene ongayenza. A ukuqeqeshwa amandla ekhaya Kungaba okuphelele uma kwenziwa ngendlela efanele.
Ngakho-ke, kulesi sihloko sizokuchazela isibonelo sokuqeqeshwa kwamandla ekhaya ukuze uhlale usesimweni futhi uthuthukise nsuku zonke.
Ukuqeqeshwa kwamandla ekhaya
Ukuzivocavoca kwezikelemu
Ukuzivocavoca okwaziwa ngokuthi isikelemu kunemisebenzi eminingi futhi kusebenza kahle ekusebenzeni ezindaweni eziningi zomzimba, njengesisu, isifuba, umgogodla ongaphezulu nophansi, nezingalo. Lo msebenzi nawo unenzuzo eyengeziwe ye yenza kusebenze imisipha ngesikhathi sokufudumala, ukhuthaze i-toning futhi ukhulise ukuguquguquka komzimba wonke. Elinye lamaqembu emisipha abalulekile ama-inchworm ahlose ngawo ama-hamstrings, okwenza kube umsebenzi ophumelela kakhulu wokwakha amandla nokuguquguquka kule ndawo.
- Yima izinyawo zakho ndawonye futhi welule umzimba wakho. Gcina imilenze nezingalo zakho ziqondile.
- Gxila phambili kuze kube yilapho izintende zakho zithinta phansi (kufanele zibe phambi kwakho) futhi unciphise i-abs yakho. Lesi yindawo yokuqala yokuzivocavoca, ugcine imilenze yakho iqondile ngaso sonke isikhathi. Ngesikhathi sokuzivocavoca, Kufanele nje ugobise izinqe.
- Ngaphandle kokushiya indawo yokuqala, qala ukwehlisa umzimba wakho phambili ngezinyathelo ezincane ngezandla zakho kuze kube yilapho umzimba wakho unwetshwa ngokuvundlile futhi uhambisana nomhlabathi, wenza ipulangwe. Izinyawo zakho kufanele zibe ku-tiptoe.
- Gcina izandla zakho lapho zikhona bese uqala ukuthatha izinyathelo ezincane ukuya phambili ngezinyawo zakho. Ungagobi imilenze yakho ize isondele ezandleni zakho. Hamba ngezinzwani zakho kuqala bese ulala ezithendeni zakho lapho uzizwa ukhululekile.
- Ngemva kokubuyela endaweni yokuqala, phinda umsebenzi.
- Yenza amasethi ama-4 wezimpinda eziyi-12. Le nombolo ingahluka kuye ngokuthi uzama ukuqeqesha noma ukwakha amandla esisu.
Amakati
Ama-squats aqinisa imisipha, imigqa kanye namalunga emilenzeni yakho. Uma kuziwa emisipha, lezo ezizuza kakhulu kulo msebenzi yi-quadriceps, i-glutes futhi, nakuba ngezinga elincane, ama-hamstrings kanye nabathumbi.
Ama-squats atholakala emazingeni aqalayo, aphakathi nendawo nathuthukile (ngesisindo esengeziwe noma amanye amazinga obunzima) futhi Zingasetshenziswa njengendlela yokuzivocavoca amandla kokubili kwabesilisa nabesifazane. Ukwengeza, zinhle futhi ekuqeqesheni amandla ezingane futhi zingafakwa kalula kumakilasi wokuzivocavoca.
- Yima izinyawo zakho zihlukene ngobubanzi behlombe. Yelula izingalo zakho phambi kwakho, uziphakamisele phezulu kancane. Lesi yindawo yokuqala ye-squat.
- Goba okhalweni, hambisa izinqe zakho emuva futhi wandise izinqe zakho. Kufanele ugcine i-lumbar spine yakho iqondile ngaso sonke isikhathi futhi amadolo akho kufanele ahambisane nezinyawo zakho..
- Yehlisa umzimba wakho kuze kube yilapho izinqulu zakho ziphansi kunamadolo akho. Uma kungenjalo, i-squat yakho izobe ingaphelele.
- Ngokushesha buyela endaweni yesibili.
- Khumbula ukugcina izithende zakho zisekelwe kahle kulo lonke umsebenzi ukuze ugweme ukulimaza amadolo akho.
- Yenza amasethi angu-4-5 wokuphindaphinda okungu-10 uze ufinyelele kuma-squats angu-50.
Izinyathelo
Amaphaphu abhekwa njengenye yezindlela zokuzivocavoca ezisebenza kahle kakhulu zombili zokuqeqesha umlenze ngamunye ngamunye, yingakho ewusizo kakhulu njengokuzivocavoca kwamandla emakilasini okuzivocavoca.
Lezi zinhlobo zokuzivocavoca ngaphandle kokusebenza okubonakalayo imisipha yengxenye engezansi yomzimba: ama-quadriceps (amathanga), ama-hamstrings, ama-abductors nama-glutes. Inzuzo yayo eyinhloko ukuqinisa imilenze namadolo. Lo msebenzi ulungele wonke amazinga, owesilisa noma owesifazane. Uma uchwepheshe, ungakwazi ukwandisa ubunzima ngokungeza isisindo. Landela lezi zinyathelo ukuze uzilolonge ekhaya:
- Yima ngomgogodla oqondile
- Hlukanisa izinyawo zakho ngobubanzi be-hip-width.
- Thatha isinyathelo esikhulu futhi ubeke umlenze owodwa phambili. Gobisa amadolo akho ngokusemandleni akho uze ufinyelele i-angle engama-degree angu-90.
- Yehlisa idolo lakho elingemuva eduze naphansi, kodwa ungalithinti. Vele ubeke izinzwane zakho kuso.
- Uzozwa ukungezwani emisipha yemilenze yakho yangaphambili nasendaweni ye-hip yemilenze yakho yangemuva.
- Shintshanisa phakathi kwemilenze yesokunxele nesokudla bese uphinda izikhathi ezingama-20.
Ibhuloho elikhazimulayo
Ukuzivocavoca kwebhuloho le-Glute kungenye yezindlela eziphumelela kakhulu zokuzivocavoca umzimba ophansi. Le nqubo iqinisa i-glutes, ikakhulukazi i-gluteus medius ne-maximus.
Kunezinhlobonhlobo eziningi zalo msebenzi ngokuya ngobunzima bokuzivocavoca, kepha kulokhu ngizokufundisa ukuthi uwenza kanjani amabhuloho a-glute abaqalayo:
- Lala ubheke phansi. Yelula izingalo zakho emaceleni akho.
- Gobisa imilenze yakho ubeke amathe ezinyawo zakho phansi. Imilenze kufanele ibe engeli engu-45°.
- Phakamisa izinqe.
- Ungalokothi ususe ikhanda namahlombe akho phansi.
- Yenza amasethi angu-3-4 wokuphindaphinda okungu-8-12.
U-Abs
Lo msebenzi wakha amandla nokukhuthazela, ugxile emisipha yesisu, ama-hip flexors (psoas), nama-obliques angaphakathi.
Lo msebenzi ulungele amazinga athuthukile noma aphakathi nendawo futhi isiza ukusebenza u-80% wemisipha yakho yesisu. Kwabaqalayo, ama-sit-ups anconywa, okuyinguqulo encane yokuzivocavoca kwangaphambilini (kuphela u-40% wemisipha yesisu esetshenziswayo). Ukuze wenze lezi push-ups, landela lezi zinyathelo:
- Alule futhi alale abheke phezulu kumata.
- Gobisa amadolo akho bese ubeka amathe ezinyawo zakho phansi. Gcina izinyawo zakho ndawonye.
- Susa ikhanda phansi. Bese, uyiphakamise ngenkathi uphakamisa i-torso yakho phambili futhi ugoba i-abs yakho. Ikhanda kufanele lifinyelele ukuphakama kwamadolo.
- Kancane kancane, yehlela endaweni yokuqala.
- Qala ngamasethi ama-3 ezimpinda eziyisi-8 futhi wandise inani lokuphindaphinda isonto ngalinye.
I-Bicep Curl
Izinzuzo zalo msebenzi zihlanganisa ikhono layo lokuqeda amafutha engalo (amafutha asendaweni), qinisa indawo, futhi uqinise imisipha (ngokuhamba kwesikhathi). Lezi zivivinyo ze-biceps ezenziwe ekhaya Zifaneleka kunoma ubani onentshisekelo, futhi izinga lokuqeqeshwa lizonqunywa ngesisindo. Ukwenza i-bicep curls izinyathelo zilula kakhulu:
- Yima futhi ubambe ama-dumbbell amabili noma amabhodlela amanzi (kufika ku-1-2kg kwabaqalayo). Izintende kufanele zibheke ngaphandle.
- Gcina isikhundla esiqondile futhi unciphise i-abs yakho.
- Bamba isisindo eduze kwamahlombe akho bese ugoba izindololwane zakho. Unganyakazi izingalo zakho ezingenhla ngenkathi wenza lokhu.
- Phinda izikhathi ezingu-20.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nendlela yokwenza ukuqeqeshwa kwamandla ekhaya ukuze ube namandla.