Imithambo yamandla emisipha inokuba luncedo olukhulu kuqeqesho lwe-cardiovascular when it comes to weight loss, kodwa ikwasisixhobo esinamandla ngokuchasene neengxaki zangasemva, ukuma kakubi kunye nezinye izifo. Akunyanzelekanga ukuba ubengumntu owenza umthambo weentsuku ezisi-7 ukuze uvune iziphumo ezintle; uninzi lwabantu lunokubona ukuphucuka okubonakalayo ngokusetyenziswa okubini ukuya kwesithathu ngeveki.
Imithetho Yekhaya
Kuba injongo kukwakha izihlunuamandla, ukuzilolonga kuya kufuna ukwamkelwa kwemithetho ethile esisiseko yendlu.
- Funda ifom echanekileyo -Akukho nto iphazamisa umzamo wokuqina komzimba ngaphezu kokwenzakala okukubeka ecaleni kwinyanga. Funda nzulu kwimithambo ngaphambi kokuba ubethe umthambo.
- Sebenzisa ubunzima obuchanekileyo- Kulula kakhulu ukuba-kulula kakhulu. Ukuba unokwenza i-20-30 reps, awusebenzisi ubunzima obaneleyo kwaye ngekhe ubone ukuphuculwa kwamandla. Kwelinye icala, ukuba usebenzisa ubunzima obunzima kakhulu, uya kuqala ukukopela kwaye uzenzakalise. Sebenzisa iintsimbi ezikuvumela ukuba wenze i-reps ezi-8 ukuya kwezi-12 ezingqongqo.
- Okuninzi akulunganga - Ukuba unemilenze ebhityileyo, ukwenza iiseti ezingapheliyo zoomatshini bokushicilela imilenze kunye ne squats mihla le ayizukunceda. Wenza inkqubela ngelixa uphumle phakathi ukusebenza, ke qeqesha iqela ngalinye lemisipha kabini ngeveki (kanye xa usiya phambili).
- Mamela umzimba wakho-Nika ingqalelo kwiintlungu ezingaqhelekanga kunye neemvakalelo ezothusayo. Kungcono ukubuyela umva kwaye uthathe iintsuku ezimbalwa ukogqitha kunokuba utyhalele phambili ngengqiniba ebuhlungu kuphela ukuze uphele ukonzakala ngokudibeneyo.
- Imifanekiso yokunyusa iintsimbi
- Isampulu yePilates Exercises Imifanekiso
- Imifanekiso yoQeqesho lweeMidlalo eziMnandi
Inkqubo yesiqhelo yesekethe
Kulo mzekelo, uya kuwuqeqesha wonke umzimba kabini ngeveki. Yenza imithambo nganye nganye, uqale ekugqibeleni.
- Ukuzifudumeza - imizuzu emi-5 ukuya kweli-10 kwibhayisikile emileyo, umatshini wokunyathela okanye okufanayo.
- I crunches zesisu - Bandakanya amacala athile okutshisa ngakumbi.
- Umatshini wokushicilela weBench / umatshini wokucinezela wesifuba-i-8 ukuya kwi-10 reps.
- Idiphu / idiphu yokudibanisa - i-8 ukuya kwi-10 reps. Musa ukogqitha amagxa asezantsi.
- Iitshini / umatshini wokurhola lat-10 ukuya kwi-12 reps.
- Ukuhlala imiqolo - i-10 ukuya kwi-12 yeempendulo. Qaphela ukugcina umva ngqo.
- I-Dumbbell shrugs-8 ukuya kwi-10 reps. Sebenzisa imitya yesihlahla ukuba iingalo zakho zidiniwe kwakamsinya.
- I-curls zeBarbell bicep-8 ukuya kwi-10 reps.
- Iikwere - i-10 ukuya kwi-12 reps. Sebenzisa ibhanti ephakamisa iintsimbi ukuze ukhuseleke.
- Umatshini wokushicilela umlenze-8 ukuya kwi-10.
- Umatshini wokushicilela ithole-8 ukuya kwi-10 reps. Abanye oomatshini abahleliyo behleli phantsi ukuba unako.
Qala phezulu (ngaphandle kokufudumala) kwaye uphinde kabini okanye kathathu amaxesha.
Inkqubo yesiSuku seSithathu soHlulo
Ukuba unamava kancinci kwaye unexesha elininzi lokuchitha, ungahlulahlula umzimba ube ngamalungu amathathu kwaye wenze uqeqesho olujolise ngakumbi. Ngokungafaniyo noqeqesho lwesekethe, wenza iiseti ezininzi zomthambo omnye ngaphambi kokuba uqhubeke.
uMvulo
- Ukucofa kwesifuba se-Dumbbell kwibhentshi elisicaba-iiseti ezi-2, ii-8-10 reps.
- Ukucinezelwa kwesifuba se-Dumbbell kwibhentshi ethambekileyo-iiseti ezi-2, ezi-8-10.
- Ukuma kwe-barbell yomkhosi wempi - iiseti ezi-2, i-10-12 reps.
- I-Dumbbell ye-lateral inyusa-iiseti ezi-3, i-10-12 reps.
- Idiphu - iiseti ezi-2, 8-10 eziphindaphindayo.
- Amakhanda atyumkileyo (aka. Umatshini wokushicilela waseFrance) -iseti ezi-3, ezi-8-10 eziphindaphindayo.
- Ukucinezela kweTricep (aka. Pushdowns) -iseti ezi-3, ezi-8-10 eziphindaphindayo.
uLwesithathu
- Crunches zesisu - 3 iiseti ukusilela.
- Umatshini ka-Ab okhethiweyo-iiseti ezi-3 ukusilela.
- Ukufa - iiseti ezi-3, ezi-8-10 eziphindaphindayo.
- Amanxeba - iiseti ezi-3, i-10-12 reps.
- Imiqolo ye-Dumbbell-iiseti ezi-2, ezi-8-10 eziphindaphindayo.
- Shrugs - 2 iiseti, 8-10 ukuphinda.
- Iicarbell bicep curls - iiseti ezi-3, ii-8-10 reps.
- Curls Dumbbell yoxinaniso - 2 iiseti, 10.
- I-curls ye-Dumbbell yengalo-iiseti ezi-2, i-10-12 reps.
uLwesihlanu
- Iikwere - iiseti ezi-3, ii-8-10 eziphindaphindayo.
- Imilenze - iiseti ezi-2, i-10-12 reps.
- Umatshini wokushicilela umlenze - iiseti ezi-2, ezi-8-10 eziphindaphindayo.
- Ukuhlala ii-curls ze-hamstring-3 iiseti, i-10-12 reps.
- Ukuma kweentsimbi ezinqamlezileyo - iiseti ezi-2, i-10-12 reps.
- Ukuhlala kwethole kuphakamisa-iiseti ezi-2, ezi-8-10 eziphindaphindayo.
- Ithole le-esile lonyusa-iiseti ezi-2, ezi-8-10 eziphindaphindayo.
Iingcamango zokuvala kwiMithambo yamandla oMzimba
Ukufumana isibonelelo sempilo esipheleleyo, qiniseka ukwenza isibiniyentliziyoUkusebenza ngeveki phakathi koqeqesho lobunzima nokuba ukhetha uqeqesho lwesekethe okanye ulwahlulo oluhamba phambili lweentsuku ezintathu. Kwakhona, khumbula ukuphanda ngemithambo ongayiqhelanga kwiisampulu zeenkqubo ezingentla- umqeqeshi wasekhaya uyakonwabela ukukunika izikhombisi ozifunayo ukuba awukwazi ukufumana into. Umnqweno omhle!
