Namuhla, i ukuqeqeshwa okusebenzayo Sekuyintandokazi kulabo abaziqeqeshela ekhaya nalabo abaya ejimini. Ukuguquguquka nobulula bokusebenzisa amathuluzi afana ne ibhange noma ekhabetheni Bavumela izinqubo ukuthi zijwayelane nawo wonke amazinga futhi zithuthukise ukuqina komzimba kukonke.
Kulesi sihloko, sinikeza isibuyekezo esibanzi somhlaba wokuqeqeshwa okusebenzayo ngamabhentshi namabhokisi, sigqamisa izinzuzo zawo, umehluko nezinye izindlela zokuqeqesha, ukubaluleka kokusebenzisa imishini efanele, nokukhethwa okuningiliziwe kokuzivocavoca kanye nezinqubo ukuze ukwazi ukuthola okuningi esimisweni ngasinye, kungakhathaliseki ukuthi ungumuntu osaqalayo noma uthuthukile.
Kuyini ukuqeqeshwa okusebenzayo futhi kungani amabhentshi nokuzivocavoca kwebhokisi kukulungele?
El ukuqeqeshwa okusebenzayo Igxile ekusebenziseni umzimba njengoba kudingekile ekuphileni kwansuku zonke, ukubeka phambili ukunyakaza kwemvelo nokusebenza okuphumelelayo okuthuthukisa amandla, ukusebenzisana, ibhalansi, ukuhamba, nokukhuthazela. Kude nokugxila kuphela ekubukekeni noma ekuhlukaniseni imisiphaLe ndlela ilingisa amaphethini avamile afana nokugoba, ukuphakamisa imithwalo, ukugxuma noma ukusunduza, ukuphishekela ukuthuthukiswa okuphelele komthamo womzimba.
Ukusetshenziswa kwe amabhentshi namadrowa Ngaphakathi kokuqeqeshwa okusebenzayo, iphendula ngokunembile kulokhu kusesha kokuzivocavoca okuhlukahlukene, okuyinselele nokungokoqobo. Lezi zisetshenziswa zikuvumela ukuthi usebenze imilenze yakho, umgogodla, umzimba ongaphezulu nophansi., ithuthukisa ngaphezu kwakho konke ukuzinza, ukuqhuma nokuhamba. Noma ngabe usejimini noma usekhaya, okudingayo nje ibhentshi, ibhokisi, noma iladi eliqinile ukuze uqale ukuguqula umzimba wakho ngokuzivocavoca okulula nokusebenzayo.
Umehluko phakathi kokuqeqeshwa okusebenzayo nokuqeqeshwa kwamandla endabuko
Akuzona zonke izinhlelo zokuqeqesha ezifuna into efanayo, yingakho kubalulekile ukuqonda ukuthi yini Ukuqeqeshwa okusebenzayo kuhlukaniswa nokuqeqeshwa kwamandla endabuko. Lokhu kokugcina kulandela ukuthuthukiswa kwemisipha okuqondile nokulinganisekayo, ngokuvamile kusetshenziswa imishini, ama-dumbbell, noma ama-barbell ukuze kusebenze izicubu zodwa. Cishe uzozuza amandla aphezulu noma i-muscle hypertrophy, kodwa ukunyakaza ngokuvamile akungokwemvelo futhi akusebenzi ngaso sonke isikhathi ekuphileni kwansuku zonke.
Ngakolunye uhlangothi i ukuqeqeshwa okusebenzayo igxile ekusebenziseni kwangempela kwamandla nokubekezela kwakho. Lapha, into esemqoka ukuthi izivivinyo busha amaqembu emisipha amaningana ngesikhathi esisodwa, ukuthuthukisa ukusebenzisana, ibhalansi nokuhamba, kanye nokuqinisa umgogodla wakho ngendlela ejulile. Ukuqeqeshwa okusebenzayo kubangela inkululeko enkulu yokunyakaza, ukulimala okumbalwa, kanye nekhono eliphelele lokubhekana nanoma iyiphi inselele engokomzimba ngaphakathi nangaphandle kwejimu.
Izinzuzo ezibalulekile zebhentshi elisebenzayo nokuzivocavoca kwebhokisi
Ukuqeqesha ngebhentshi nebhokisi ithuthukisa imiphumela yokuqeqeshwa okusebenzayo ezicini eziningana:
- Ukuthuthukisa amandla namandla okuqhuma: Ukweqa, ukukhuphuka, nokunyakaza okuguquguqukayo kuhlanganisa umzimba ophansi kanye nomgogodla kanyekanye.
- Ukuthuthukiswa kwebhalansi nokuxhumana: Ukuzivocavoca ezindaweni eziphakeme kudinga ukulungiswa njalo kwe-postural kanye nokulawula umzimba.
- Ukuqeqeshwa kokuqina: Ukugcina ukuma noma ukwenza ukunyakaza okulawulwayo ebhentshini/ebhokisini kuphoqa imisipha eqinisayo ukuthi isebenze kakhulu.
- Ukunyuka kokuhamba nokuvumelana nezimo: Ukuzivocavoca okuningi kwandisa ukunyakaza okuhlangene, kunciphise ukuqina, futhi kuthuthukise amandla okusebenza.
- Ukuzivumelanisa nezimo kunoma yiliphi izinga: Ungalungisa ukuphakama kwebhentshi/ibhokisi kanye nokuqina ukuze ulungise inselele esimweni sakho somzimba.
- Ingozi yokulimala eyehlisiwe: Ngokuqinisa imisipha ejulile nokusebenza ngokuphelele, umzimba ulungele kangcono ukucindezeleka okungalindelekile noma okungazelelwe.
Izisetshenziswa eziyisisekelo ezinconyiwe zokuqeqeshwa ekhaya ngebhentshi nebhokisi
Ukuze uthole okuningi ekuqeqesheni okusebenzayo ekhaya, udinga imishini encane. Ibhentshi kanye nebhokisi le-plyometric kukhona ama-protagonists, kodwa kunezinye izesekeli ezithakazelisayo zokwengeza ukuhlukahluka nobunzima:
- Amabhendi e-Elastic: Iphelele ekungezeni ukumelana nama-squats, amaphaphu, noma izivivinyo zokuhamba.
- Ama-Kettlebells: Ilungele ukuzivocavoca kwe-ballistic okuthuthukisa amandla, ukusebenzisana nokulinganisela.
- Ama-Dumbbells: Zengeza umfutho ekunyakazeni okuyisisekelo futhi zivumele umsebenzi omkhulu ohlangene.
- Amabhola emithi: Iwusizo kakhulu ekuqiniseni umongo, ukwenza ukuphonswa noma ukunyakaza okuguquguqukayo.
- Umata wokuqeqesha: Ibalulekile ekuzilolongeni okunethezekile kwaphansi, ukuzelula, nomsebenzi wesisu.
- Amadiski okuslayida: Asetshenziselwa ukuzivocavoca okuyisisekelo nokuzinza, njengamapulangwe ashukumisayo namaphaphu ashelelayo.
Ngeke udinge ijimu egcwele: Ngalawa mathuluzi ungakwazi ukumboza zonke izidingo zakho, kusukela emandleni nasekukhuthazeleni ukuya ekuhambeni, ukulinganisela kanye nokuxhumana jikelele.
Ukuzivocavoca okuhle kakhulu okusebenzayo ngebhentshi nebhokisi
Ibhokisi Ligxuma
Esinye sezivivinyo zenkanyezi ukuthuthukisa amandla okuqhuma emilenzeni nakuma-glutes. Kuhlanganisa ukugxumela ebhokisini ngezinyawo zombili, ukuphakamisa umzimba ngendlela elawulwayo nokuwehlisa ngemva kokuphindaphinda ngakunye.
- Ukhiye: Gcina umhlane wakho uqondile, qala ukugxuma ngokugoba izinqulu namadolo, usuke ezithendeni zakho, futhi uhlale kancane ngokuguqa amadolo akho.
Izitebhisi ebhentshini noma ebhokisini
Balingisa isenzo sokukhuphuka izitebhisi futhi ikuvumela ukuthi usebenze ama-glutes akho, ama-quadriceps, ama-hamstrings kanye nomgogodla. Beka unyawo olulodwa ebhentshini, welule izinqulu zakho ukuze uphakamise umzimba wakho, futhi wehlise ngendlela elawulwayo.
- Okuhlukile: Ungangeza ama-dumbbell ukwandisa ukumelana noma ukwenze ngokuqhuma ukuze uthole umsebenzi owengeziwe wenhliziyo nemithambo yegazi.
I-Triceps dips (dips) ngebhentshi
Beka izintende zakho emaphethelweni ebhentshi, welula imilenze yakho bese ugoba izingalo zakho ukuze wehlise ama-hips akho, bese ucindezela kanzima ukuze ubuyele phezulu. Ukuzivocavoca okukhulu ekusebenzeni i-triceps, amahlombe nesifuba.
ama-squats aseBulgaria
Beka unyawo olulodwa ebhentshini ngemuva kwakho bese ugoqa phansi emlenzeni wakho wangaphambili. Ukuzivocavoca okuphelele kakhulu kwemilenze nama-glutes, ngaphezu kokuthuthukisa ibhalansi nokuxhumana.
Ipulangwe eliseceleni elinokusekelwa kwebhentshi
Beka umphambili wakho noma isandla ebhentshini futhi ugcine umzimba wakho umugqa. Ikhuthaza umsebenzi oyinhloko, ukuzinza kwe-hip kanye nokulinganisela.
Ibhokisi elingemuva liyagxuma
Ukusuka ohlangothini olulodwa lwebhokisi, gxuma emaceleni ukuze uhlale phezulu bese uya kolunye uhlangothi. Inselele ukusebenzisana, ukushesha kanye namandla enhliziyo.
Amaphaphu aphezulu
Beka unyawo lwakho lwangemuva ebhentshini futhi uthathe i-lunge ejulile ngomlenze wakho wangaphambili. Ukuzivocavoca okuhle kakhulu kwamandla unilateral ebuye yelula i-hip flexor.
Izandiso zebhentshi le-Triceps
Yima ufulathele ibhentshi, beka izandla zakho phansi, futhi unwebe ngokuphindaphindiwe futhi ugobe izindololwane zakho. Gxila ku-triceps ne-core ngenkathi ubambe ukuma.
Ama-Burpees agxuma ebhentshini
Engeza ukugxuma kwebhokisi ngemva kwengxenye yaphansi ye-burpee. Umsebenzi ophelele futhi wenhliziyo nemithambo yegazi.
Ama-crunches ebhentshini
Lala ebhentshini futhi wenze ukuphakamisa umlenze noma ukugoqa. Ivumela ububanzi obuningi bokunyakaza nomsebenzi ojulile wesisu.
Umugqa ogobe ngaphezulu osekelwa ibhentshi
Ngengalo eyodwa ehlezi ebhentshini kanti enye ibambe i-dumbbell, yenza umugqa olawulwayo. Iqinisa i-back, biceps, kanye nokuzinza okuyisisekelo.
Izindlela zokuqeqesha ezisebenzayo ezihlanganisa ibhentshi, ibhokisi kanye nezinsiza
Umjikelezo osebenzayo wabaqalayo (izinsuku ezi-3/isonto)
| Usuku 1 | Usuku 2 | Usuku 3 |
|---|---|---|
| Izitebhisi ebhentshini | Umugqa webhentshi we-Dumbbell | Ibhokisi elingemuva liyagxuma |
| ama-squats aseBulgaria | i-tricep dips | Ipulangwe elisebhentshini |
| Ipulangwe elingaphambili ebhentshini | Amaphaphu aphezulu | Ama-crunches ebhentshini |
| i-tricep dips | ibhokisi liyagxuma | Umugqa ogobile ebhentshini |
| Ama-Burpe | I-crunches ngokuphakamisa umlenze | Izitebhisi ebhentshini |
Ithiphu: Zifudumeze kahle ngaphambi kokuqala ngokuhamba kwamalunga futhi uqedele isimiso ngokunwebeka okuthambile.
Umjikelezo Omaphakathi/Othuthukisiwe (Isekhethi Yomzimba Ogcwele)
- Ibhokisi liyagxuma (10 reps)
- Isi-Bulgarian squat umlenze ngamunye (12 ngomlenze ngamunye)
- Izitebhisi eziqhumayo (12 ngomlenze ngamunye)
- I-Triceps dips (15 reps)
- Ama-Burpees anebhokisi eleqa (10 reps)
- Ipulangwe eliseceleni ebhentshini (imizuzwana engama-30 ohlangothini ngalunye)
- Umugqa we-Dumbbell (12 ngengalo ngayinye)
Phinda umjikelezo izikhathi ezi-3 nge-1-2 imizuzu yokuphumula phakathi kwama-laps. Isebenza umzimba wonke futhi ithuthukise kokubili amandla nokukhuthazela kwenhliziyo.
Ukuqhathaniswa kwezinzuzo kanye nokubi uma kuqhathaniswa nezinye izindlela
Izinzuzo ukuqeqeshwa okusebenzayo ngebhentshi kanye nebhokisi eliphikisana nezinqubo zendabuko:
- Izindleko ezinkulu zekhalori ngesikhathi esincane (imisipha eminingana ehilelekile ekusebenzeni ngakunye).
- Ukuqeqeshwa kwamukeleka kuzo zonke izinhlobo zezikhala kanye nemishini encane.
- Ukuthuthukiswa kwangempela ekuhambeni kanye nempilo ye-postural.
- Ukunciphisa ukulimala kokugcwala ngokweqile, ngokugwema ukuhlukaniswa kwemisipha.
- Okuhlangenwe nakho kokuqeqeshwa okunamandla nokuzijabulisa.
nebubi (ukucabangela):
- Uma umgomo wakho kuwumkhawulo ophezulu we-hypertrophy eqondene nemisipha (isb., ukwakha umzimba), ungathuthuka ngokushesha ngezinqubo zokuqeqesha isisindo sakudala.
- Ukuzijwayeza kobuchwepheshe kungathatha isikhathi, futhi ukwenza izivivinyo ngokungalungile kungandisa ingozi yokulimala, ikakhulukazi uma ungalawuli ukunyakaza kwakho noma usebenzisa ngokweqile ibhokisi elinezimo eziphakeme.
Ukuqeqeshwa okusebenzayo kwawo wonke umuntu: abesifazane, abadala, nezingane
La ukuhlukahluka kokuqeqeshwa kokusebenza ivumela noma ubani, kungakhathaliseki ubudala noma ubulili, ukuba azuze kukho futhi azivumelanise nezidingo zakhe. Ngaphezu kwalokho, kukhona ukuguquguquka okuqondile kanye nezinzuzo kuye ngenani labantu:
Ukuqeqeshwa okusebenzayo kwabesifazane
Izindlela ezisebenzayo ezinebhentshi nebhokisi zilungele thuthukisa amandla e-pelvic floor, vimbela ukukhumuzeka kwamathambo, ulawule isisindo futhi ukhuthaze inhlalakahle evamile. Ukuzivocavoca okufana nama-squats e-Bulgarian, ama-step-ups, nokunyakaza okuyisisekelo Ikakhulukazi isiza ukwenza iphimbo futhi iqinise ngokuphepha.
Ukuqeqeshwa okusebenzayo kubantu abadala abadala
Ngokuqhubeka okufanele nokugadwa okufanele, Abantu abadala bangagcina imisipha eyisisekelo, amandla, nokulinganisela empilweni yansuku zonke. Ukusebenzisa izihlalo eziphansi nokunyakaza okulawulwayo kuvimbela ukuwa, kukhuthaza ukuzimela, futhi kuthuthukisa kakhulu isimo sengqondo.
Ukuqeqeshwa okusebenzayo ezinganeni nasebancane
La Isingeniso sokuqeqeshwa okusebenzayo sinconywa kubantu abasha., inqobo nje uma ukuqina kushintshwa futhi inqubo ibekwa phambili phezu komthwalo. Ithuthukisa ukusebenzisana kwezimoto, ukugxilisa ingqondo nokuziphatha, futhi igcina indlela yokuphila yokungawuvivinyi kusukela ebuntwaneni.
Iphelelisa kanye nama-synergies neminye imidlalo
Okuthakazelisayo mayelana nendlela yokusebenza yilokho ingahambisana nanoma yisiphi esinye isiyalo sezemidlalo, ukwandisa ukusebenza kwezemidlalo nokuvimbela ukulimala:
- Ibhola nebasketball: Khulisa ibhalansi, ukusebenzisana, nokuqhuma ngokugxuma kanye nokunyakaza kwezindlela eziningi.
- Ukugijima nokuhamba ngebhayisikili: Thuthukisa ukuma, ukulawula okubalulekile, futhi uvimbele ukuguga nokuqhekeka kwamalunga ngamandla nokuzivocavoca komzimba.
- Ezemidlalo ezinomthelela nobungozi: Lungiselela umzimba izinguquko lapho uya khona, ukweqa, nokuwa okungalindelekile, unciphise ukulimala.
- Ngisho nasemqondweni wezemidlalo: Ukuqeqeshwa okusebenzayo kusiza ukuthuthukisa ukugxilisa ingqondo nokwenza izinqumo ngaphansi kwengcindezi.
Amathiphu okuthola okuningi kumikhuba yakho yebhentshi nebhokisi
- Zifudumeze njalo ngaphambi kokuqala: Nikeza imizuzu engu-6-10 ekuhambeni kwamalungu kanye nokuzivocavoca okumnene.
- Beka kuqala inqubo kunejubane noma isisindoUkunyakaza okwenziwe kahle kuphumelela kakhulu futhi kuphephile kunokushesha nokungalawuleki.
- Lungisa ukuphakama namandla ezingeni lakho: Sebenzisa amabhentshi aphansi namadrowa uma usaqala futhi uthuthuka kancane kancane.
- Yethula izinhlobonhlobo ngezesekeli: Amabhendi, ama-dumbbell, noma amabhola emithi engeza inselele futhi enze izinqubo zibe mnandi kakhulu.
- Ungakunaki ukwelula ngemva kokuqeda: Zisiza ukululama futhi zivikele ukulimala.
Uma ungaguquguquki futhi ulalele umzimba wakho, ukuqeqeshwa okusebenzayo ngebhentshi nebhokisi kuzokuvumela thuthukela ngejubane lakho futhi ushaye amarekhodi akho ngaphandle kwesidingo sokutshalwa kwezimali okukhulu noma izinqubo eziyisidina.
Imibuzo evame ukubuzwa mayelana nokuqeqeshwa okusebenzayo ngebhentshi nebhokisi
Bungakanani ubude obunconyiwe bekhabethe uma ngisaqala?
Kungcono ukusebenzisa i-drawer engu-30 kuya ku-40 cm ekuqaleni. Njengoba uthuthukisa amasu akho namandla, ungakwazi kancane kancane ukwandisa ukuphakama.
Ingabe kufanele ngihlale ngisebenzisa izesekeli ezengeziwe njengama-dumbbell noma amabhendi?
Akubalulekile. Isisindo somzimba sanele kwabaqalayo abaningi nabaphakathi; Izesekeli zethulwa ukwengeza ubunzima lapho ukuzivocavoca umzimba kungaseyona inselele.
Kufanele uziqeqeshe kangaki lezi zivivinyo?
Izikhathi ezingu-2-3 ngesonto zanele ukubona inqubekelaphambili ebalulekile, ulalele njalo izimpawu zomzimba wakho futhi uvumele ukululama.
Ingabe iphephile kubantu abanokulimala kwangaphambilini?
Nge ukugadwa kochwepheshe kanye nokunyakaza kokuvumelana nezimo Kungenzeka ukuzuza ngisho nangesikhathi sezinqubo zokuvuselela, kodwa akufanele neze uphoqe ukuma okubuhlungu noma ukugxuma uma unokulimala okubi kakhulu.
Isibonelo sokuqhubeka kwamasonto onke ukuthuthukisa ngebhentshi nebhokisi
Ukuqhubeka okulula nokuphumelelayo kungalandela lesi sakhiwo:
- Isonto 1-2: Ama-step-ups, ama-squats aseBulgaria, nama-tricep dips (amasethi ama-3 we-12-15 reps).
- Isonto 3-4: Engeza ukweqa kwebhokisi namapulangwe aseceleni (amasethi angu-3-4 futhi wandise ama-reps njengoba kubekezelelwe).
- Isonto lesi-5-6: Yethula ama-burpe ngokugxuma kwebhokisi kanye nemigqa ye-dumbbell. Qinisa ukuzivocavoca futhi unciphise izikhathi zokuphumula.
Lalela njalo umzimba wakho futhi ibeka phambili izinga lokunyakaza mayelana nevolumu.
Amaphutha ajwayelekile nokuthi ungawagwema kanjani
Ukuqeqeshwa okusebenzayo kulula kodwa kuyadinga, futhi lawa amaphutha ajwayelekile okufanele uwagweme:
- Ukukopisha izinqubo ngaphandle kokunakekela indlela yomuntu siqu.
- Ukuqala ngebhentshi/ikhabethe eliphakeme kakhulu ngoba ufuna ukuhlaba umxhwele noma ukusheshisa izigaba.
- Ukhohlwe ukufudumala nokwelula ngaphambi nangemva kweseshini yakho.
- Ukwenza izivivinyo ngokushesha okukhulu, ukuzilawula okudelayo.
- Ukungathuthuki ngokuqina noma ukunamathela njalo ekunyakazeni okufanayo okulula.
cunt amasu amahle, ukubekezela nokuzivumelanisa nezimo Ukuqeqeshwa kwakho kuzosebenza kangcono, kuphephe futhi kwanelise.
Amathiphu engeziwe esikhala sakho sokujima sasekhaya
Uma unquma ukuqeqesha ekhaya, Qiniseka ukuthi ibhentshi noma idrowa lisekelwe ngokuqinile futhi alisheleli.. Beka umata ongasheleli uma kunesidingo futhi ugcine indawo ingenazo izinto.
Ngokuzivocavoca okubandakanya ukugxuma noma ukunyakaza okusheshayo, qiniseka ukuthi unendawo eningi yamahhala eduze kwakho futhi ugweme izindawo ezithambile ezingase zingazinzi.
Ungawathenga kuphi amabhentshi asebenzayo namadrowa?
Kunezitolo eziningi eziku-inthanethi ezisebenza ngemishini yokuqina, ezinikeza amabhentshi namabhokisi anobude obuhlukahlukene nezinto zokwakha. Njalo khetha imikhiqizo egunyaziwe, eqinile efanelana nesisindo kanye nezinga lakho.. Uma uzithenga ezitolo ezibonakalayo, hlola ukuzinza kwazo ngaphambi kokuthenga futhi uxhumane nochwepheshe uma unokungabaza ngokuthi iyiphi inketho ekulungele.
Ukutshala imali ebhentshini elihle noma ekhabetheni kuyisiqinisekiso sokuphepha nokuqina.: Ungayeqi ikhwalithi, njengoba lawa kungamathuluzi ozoba nawe iminyaka.
Ukugqugquzela kanye nengqondo ekuqeqeshweni okusebenzayo
Elinye lamagugu amakhulu okuqeqeshwa okusebenzayo yiwo amandla okugqugquzela. Izinhlobonhlobo zokuzivocavoca, ithuba lokuqhubeka njalo, kanye nentuthuko yangempela oyiqaphelayo ekuphileni kwakho kwansuku zonke kwenza ukuqeqeshwa kusuke ekubeni yisibopho kuye enseleleni ejabulisayo.
Maka izimpumelelo zakho, nika inqubekelaphambili yakho (ungarekhoda ama-reps, ubude, nezikhathi), futhi ubungaze zonke izinyathelo zokuya phambili, noma ngabe zincane kangakanani. Ukungaguquguquki kanye nesimo sengqondo esihle kuyisihluthulelo sempumelelo.
Ukufaka izivivinyo ezisebenzayo zebhentshi nebhokisi esimisweni sakho kuzothuthukisa ukulawula kwakho kwe-postural, kwandise amandla akho namandla enhliziyo nemithambo yegazi, futhi kukwenze uzizwe ushesha futhi uqine, kokubili ngokomzimba nangokwengqondo.
Ukuqeqeshwa okusebenzayo okunebhentshi nebhokisi kumelela enye yezindlela ezibanzi nezingokoqobo zokugcina impilo yakho nokusebenza komzimba ngaphandle kwezinkinga, usekhaya noma ejimini, ngezinto ezisetshenziswayo ezincane kanye nokuqhubeka okwenziwa ngokwezifiso ngokugcwele. Uma ufuna umzimba onamandla, olinganiselayo olungele noma iyiphi inselele, lena indlela yakho.