Ukuba uhlobo lomzimba wakho lunokuchazwa ngcono 'njengelinqe elincinci, amathanga atyebileyo,' ke uya kufuna ukwazi ukuba ungawaxhoma njani amathanga akho. Gcina ukhumbula ukuba awusoze ube nemilenze emincinci emincinci ye-supermodel, kwaye ubume bomzimba wakho buya kuhlala buxhomekeke 'kwipeya,' kodwa oko akuthethi ukuba awungekhe uphawule kwaye ulahlekelwe ngumtya ojikeleze imilenze yakho.
indlela yokubuyisela uziphu kwakhona
Ukuphulukana nobukhulu emathangeni akho
Nanini na xa uzama ukunciphisa umzimba nakweyiphi na indawo yomzimba wakho, kuya kufuneka ukonyuse inani lemithambo owenzayo. I-Cardio idubula iikhalori kwaye igcina imetabolism yakho ivuselelwa iiyure emva kokuzilolonga. Olu konyusa ikhalori yokutsha iya kuba negalelo ekulahlekelweni ngumzimba opheleleyo, kubandakanya amanqatha anenkani emathangeni akho. Khumbula ukuba ukuba ungumfazi ofana nepeyinti, amanqatha ajikeleze amathanga akho anganenkani kunamanqatha akwezinye iindawo zomzimba wakho. Gcina nje kuyo kwaye ekugqibeleni uza kubona umohluko.
Amanqaku afanelekileyo- Abantu Bazolula
- Amantombazana ashushu aQhelisela umzimba
- Imifanekiso yoQeqesho lweeMidlalo eziMnandi
Ukukhetha iCardio
Xa ukhetha umthambo wentliziyo, khetha imithambo eya kuthi ithoni amathanga akho, njengokuhamba, ukubaleka, ukunyathela izitepsi okanye ukuhamba ngebhayisikile. Unokucinga ukuba xa usongeza imisipha emilenzeni, amathanga akho aya kuba bhetele xa usenza olu hlobo lokuzilolonga. Nangona oko kunokuba yinyani kwixesha elifutshane, njengoko uqala ukulahlekelwa ngamanqatha emathangeni akho, imilenze yakho iya kuncika, kwaye i-muscle eyongezelelweyo oyiphuhlisileyo iya kujonga nje ithoni kwaye iyinto enhle, ingabi mkhulu kwaye inkulu. Nenjongo yokwenza phakathi kwe-30 kunye ne-60 imizuzu ye-cardio kwiintsuku ezininzi zeveki ukufezekisa ukulahleka kweoli kunye nokuphucula impilo yakho yonke.
Ukuphakamisa iintsimbi
Ukuphakamisa iintsimbi kuya kukunceda ukongeza imisipha kwisakhelo sakho esiya kukunceda utshise iikhalori yonke imihla, ekhokelela ekulahlekeni kobunzima. Kwaye ufuna imilenze yakho ibonakale yomelele kwaye isempilweni, kwaye ukuphakamisa iintsimbi kuya kukunceda ufezekise loo njongo. Ukuthambisa amathanga akho, khetha umthambo ojolise kumaqela amakhulu emilenze yakho kwaye wenze iiseti ezininzi zomthambo ngamnye usebenzisa ubunzima obulula. Umzekelo, unokwenza oku kulandelayo ukubuyela umva njenge-superset yokunciphisa amathanga akho:
- I-Dumbbell squats: Bamba i-dumbbell kwisandla ngasinye kwaye wenze umthambo wokuzilolonga ngomzuzu omnye.
- I-Dumbbell ehamba nge-lunge: Bamba i-dumbbell kwisandla ngasinye kwaye wenze indawo yokuhamba umzuzu omnye.
- I-plie squat yomlenze obanzi: Bamba i-dumbbell enye phakathi kwezandla zakho, usasaze imilenze yakho ngokubanzi kwaye wenze uthotho lwee-squie squats umzuzu omnye.
- I-Dumbbell yokunyusa abafileyo: Bamba i-dumbbell kwisandla ngasinye kwaye wenze ukuphakama kwabafileyo ngomzuzu omnye.
Emva kokwenza i-superset ejolise kumaqela amakhulu emisipha yemilenze yakho, unokongeza imithambo ejolise kwiqela ngalinye lezihlunu zamathanga akho. Umzekelo, unokujolisa kwii-quadriceps zakho ngokwandiswa komlenze, imisipha yakho ene-curl yomlenze, kunye namathanga akho angaphakathi nangaphandle ane-adductor kunye ne-abductor.
Ukulinganisa uMzimba wakho oPhezulu
Uninzi lwabasetyhini abenziwe ngepeyile abanesinqe 'esincinci, amathanga atyebileyo' bahlala benomzimba omncinci omncinci. Ukulinganisa amathanga akho atyebileyo, qiniseka ukuba wenza uqeqesho lokuthoba ubunzima ukuze wakhe izihlunu kumzimba wakho ongasentla. Ngokungafaniyo nokuzivocavoca umzimba okwenzayo xa ujolise kumzimba wakho osezantsi, uya kufuna ukukhetha ubunzima obunzima kwaye wenze ukuphindaphinda okumbalwa xa uphakamisa umzimba wakho ongasentla. Oku kuya kukunceda ukuba uhlakulele ubunzima be-muscle, kwaye njengoko amathanga akho axhomekeke, umzimba wakho uya kuqala ukubonakala ulingana.
Ukwenza 'Isinqe esixineneyo, ukusebenza kwamathanga
Njengoko ubeka umzimba wakho kwimeko oyifunayo, qiniseka ukuba unxiba ngendlela eya kwenza ukuba amathanga akho abukeke enciphile. Khetha imibala eqinileyo kwisiqingatha sakho esisezantsi kunye neentloko ezitsala iliso entanyeni yakho nasebusweni. Unokulinganisela isiqingatha esisezantsi esibanzi kunye neekhadigidi okanye iibhatyi ezinikezela umkhono okhukhumeleyo okanye ikhola enomdla. Nokuba lolona hlobo lokuzilolonga luthatha ixesha, ke zinike umlenze kwaye wenze abantu bacinge ukuba amathanga akho ayamile njengoko usebenza ukuyenza inyani.
