Amandla okukhuthazela. Uhlelo lokuqeqesha amandla abaqalayo

Umqondo onjalo, njengokukhuthazela kwamandla, awutholi lutho ngokuxubha kwemisipha. Akucatshangwa ukuthi yiluhlobo luni lomthwalo umuntu azithatha yena, kodwa ukuthi umzimba ungagcina kanjani lo mthwalo isikhathi eside kangakanani.

Ngokuvamile kulezi zingxoxo ungabona isimo lapho abagijimi ababili abaye bahlanganyela ndawonye isikhathi eside basesigaba esifanayo nesisindo, kakade endleleni yesithathu kubonisa ukukhuthazela okuhlukile. Omunye kulula ukubhekana nesisindo, enye - kusuka emandleni okugcina. Umehluko lapha kusemandleni emisipha ukukhiqiza umzamo. Futhi leli khono lingakwazi futhi lifanele liqeqeshelwe.

Kunezivivinyo ezikhethekile nezindlela zokuqeqesha ukukhuthazela. Sizoxoxa ngazo ngokuningiliziwe.

Izinhlobo zokukhuthazela

Kukhona ukuhlukaniswa kwalo kube izinhlobo ezimbili:

- isifo senhliziyo;

- ukukhuthazela kwemisipha.

Kusukela isihloko kucacile ukuthi uhlobo lokuqala luhlanganisa indlela inhliziyo, imithambo yegazi, amaphaphu omuntu aziphatha ngaphansi kwemithwalo ende ende. Kungenzeka ukuthuthukisa lolu hlobo lokukhuthazela ngokusebenzisa ukuqeqeshwa kwe-cardio, okungukuthi, ukugijima, ukubhukuda, ukuhamba, ukuhamba ngebhayisikili, njll.

Imisipha nayo iqeqeshwa ama-squats, ukudonsa, ukuguqula nezinye izinto ezifanayo.

Yini enquma ukukhuthazela kwamandla?

1. Uma umuntu eqeqesha ngamandla, emzimbeni wakhe into efana ne-creatine ikhiqizwa. Ihamba kancane kancane emisipha futhi kuxhomeke ekutheni inani elizokwenza ukuthi uzokwenza yini indlela elandelayo. Uma indlela yemvelo ye-creatine phosphate engakhiwanga ngokwanele, ungaqala ukuthatha isengezo esikhethekile.

1. Kubaluleke kakhulu ukuthi imisipha yakho isebenza kahle kanjani ekuqeqesheni. Ukunciphisa lokhu kuhambelanisa, amandla okusebenzisa kakhulu. Abagijimi abanolwazi abanakho izinkinga ngalokhu, konke kuqoqwe eminyakeni yokuqeqeshwa.
2. Uma umuntu eqeqesha kakhulu, kunamandla okungazihloniphi izinsizwa. Ngamanye amazwi, imisipha inekhono lokuthenga isikhathi eside. Ngakho-ke, ungaqeqesha isikhathi eside.

Kungaphetha ngokuthi ukukhuthazela akukwazi ukusebenza emasontweni ambalwa noma ezinyangeni ezimbalwa. Lo msebenzi omningi onzima, ozodinga amandla amaningi nokuqeqeshwa okuvamile.

Kungani ngidinga ukukhuthazela?

Ukungatholakali ukuthi ukuhlala ngokomzimba kuyasiza kakhulu empilweni. Ake sibone ukuthi kungani.

Okokuqala, ngemithwalo ekhulayo, umzimba womuntu uqala ukusebenza ngendlela ehlukile. I-oksijeni ingcono kakhulu egazini, ama-carbohydrate aguqulwa abe amandla, futhi amafutha angaphezu kwamandla alahlekile. Ngakho, umzimba uthola izinto eziwusizo futhi ezinomsoco.

Okwesibili, umsebenzi wenhliziyo uthuthukisiwe ngokuphawulekayo. Ngaphezu kwalokho, amaphaphu asebenza kangcono.

Yingakho ukuthuthukiswa kwamandla okukhuthazela kuwumsebenzi obaluleke kakhulu kunoma imuphi umdlali wezemidlalo, kungakhathaliseki ukuthi uchwepheshe noma u-amateur. Yiqiniso, ngokuhlangenwe nakho kokuqeqeshwa konke kuzofika ngokwayo, kodwa lokhu kuthatha isikhathi. Uma ufuna ukuthuthukisa ukuqina ngokushesha, khona-ke kunezinhlobo zokuzivocavoca okukhethekile. Ngokuvamile zisetshenziswe yibo abazitholela ekwenzeni i-kettlebell noma i- Russian bench press.

Ukuqeqesha yonke imithetho edingekayo

Ukuze uqinisekise ukuthi amakilasi awawona ize, kubalulekile ukuhambisana nemithetho ethile (ikakhulukazi yabaqalayo kule ndaba).

1. Inqubo yokuqeqesha udinga ukuphumula. Phakathi kwezinyathelo noma phakathi kokuzivocavoca - akunandaba. Kuhle uma ama-breaks awenzi kahle, isibonelo, ukuzivocavoca okukhulu kuzongena kalula kalula. Ngakho umzimba uzoba lula ukubhekana nemithwalo, futhi ngesikhathi esifanayo, ukuqeqeshwa kuzokhiqiza kakhulu.
2. Ukuqeqesha ukukhuthazela kuyadingeka nsuku zonke, kusukela emaminithini ayishumi nanhlanu ukuya kumaminithi amabili. Kancane kancane isikhathi sanda. Kubalulekile ukugcizelela: kancane kancane! Isikhathi esiphezulu akumele sidlule imizuzu engamashumi ayisithupha.
3. Ungangqubuzani ukuqeqeshwa kwamandla nokuqeqesha. Lokhu kuyisimo esihlukene kakhulu sokuzivocavoca, okumele kuhlukaniswe. Kuhle, uma phakathi kwabo kudlula usuku.
4. Futhi, mhlawumbe, esinye sezimo ezibaluleke kakhulu. Ukuqeqesha kufanele kulethe injabulo kanye nenjabulo, akudingekile ukwenza izivivinyo ezivela emandleni okugcina bese uziletha esimweni esisodwa sokuphelelwa amandla.

Ukuzivocavoca Okuhle Kakhulu

Wonke umuntu angaqhuba ukuqeqeshwa okuphumelelayo, okuzoqala ukuthuthukisa amandla okukhuthazela. Ukuzivocavoca kulula, kwaziwe futhi kufinyeleleke kuwo wonke umuntu. Ake sicabangele ngamunye ngokwehlukana.

Ukugijima

Ukuzivocavoca cishe kuyinto evame kakhulu. Abantu abaningi bamane bangayithandi noma bayenze okungalungile. Nakhu okudingayo ukuqapha:

1. Umzimba kumele ukwazi ukubuyisela. Ukugijima nsuku zonke akukhuthazwa. Okukhethwa kukho kungcono ngosuku. Nokho, ukwenza ikhefu izinsuku ezingaphezu kwezinsuku ezimbili akufanelekile.
2. Ukuphefumula kumele kube nokulingana, ngakho-ke qaphela lokhu ngokucophelela.
3. Uma uqala futhi ungazange ugijime ngaphambili, kungcono ukuqala ngokuhamba. Lokhu, ngendlela, kuyinto ewusizo kakhulu, ngenxa yokuthi amandla okukhuthazela aqala ngokugcwele. Ukuhamba kwezemidlalo kubandakanya ngisho nohlu lweMidlalo yama-Olimpiki. Into esemqoka ukugcina ijubane elisheshayo. Khona-ke ungaya ekusebenzeni kalula ngokoqobo imizuzu emihlanu ngosuku, kancane kancane ukwandisa isikhathi.
4. Ukuqeqeshwa kwe-Cardio kufanele kube nokushintsha okuhlukahlukene. Okokuqala sigijima kancane, sisheshe futhi sinciphise ithempo.

Intambo yokuqaqa

Imiphumela eminingi emihle ingabonwa ngokumane nje wenze izivivinyo ngezintambo. Imisipha yabezindaba, izintambo, amahlombe, izintambo, izandla zisebenza ngamandla. Amafutha okushisa ashiswa, isibalo sithuthukisa, ukuhlanganiswa nesimo senhliziyo nemithambo yegazi.

Imithetho embalwa elula:

- Uma kugxuma, inyawo lonke kufanele liphendulwe phansi;

- ukufeza umphumela oyifunayo, kunconywa ukuthi sifinyelele okungenani imizuzu engu-15;

- Ukuyehla emlenzeni owodwa kuzosiza ukuthuthukisa umphumela; Izinduna kufanele zishintshe ngezikhathi ezithile.

Ama-sit-ups asezingeni eliphezulu nama-sit-ups nama-dumbbells

Izigqoko ezivamile zingahlukahluka, ngokwesibonelo, ngokwenza "isibhamu" sabo (okungukuthi, uma umlenze owodwa usule). Umphumela uzoba ngokufana nokusebenza. Ukuyiqinisa, ungathatha ezandleni zama-dumbbells. Umthwalo uzoba mkhulu, okusho ukuthi imisipha izosebenza kangcono nakakhulu. I-squatting-pleie esebenza kahle kakhulu.

Imidlalo yemidlalo / ukubhukuda / ibhayisikili

Konke lokhu kuyisimo esihle sokuqeqesha ukukhuthazela okujwayelekile komzimba. Into esemqoka kuphela ukwenza uhlelo oluthile lokuqeqeshwa (okungenani izikhathi ezingu-2-3 ngesonto), futhi uma sikhuluma ngokubhukuda nokuhamba ngebhayisikili, ukubhukuda nokushayela kudinga ibanga elide. Kodwa, yiqiniso, udinga ukwandisa kancane kancane.

I-Push-ups namakilasi ku-bar enezingqimba

Kubalulekile ukuphuma kahle. Ungathola konke okwenziwe ngobuningi, kodwa ngeke kube khona umqondo, ngoba ikhwalithi ibaluleke kakhulu. Buka ukuphefumula okulungile: vuka-phuma, wehla-uphume. Emuva kuhlale iqondile kuphela. Inamba yezindlela kufanele ikhuphuke kancane kancane kusuka kokuya kuya kweyesihlanu.

Ngokuqondene ne-bar enezingqimba, izindlela ezine zilungile kulokhu. Zihlanganisa eziningi zokudonsa njengoba ungakwenza. Umzimba uqondile, imilenze isolulwe. Ekukhuphukeni, siphefumula.

Ukuzivocavoca ukuqeqesha imisipha yabezindaba

Lapho umshini ucindezelekile, kubalulekile ukuthi uma ulele phansi, imilenze yakho ayinqunyuliwe kuyo (kungase kube ngcono ukuthi umuntu abambe), futhi isikhwama sokuphakamisa siphelela ngokuchofoza. Qaphela ukuthi imisipha kufanele igcizelelwe hhayi kuphela lapho iphakamisa, kodwa futhi lapho umzimba wehlisa.

Uhlelo lokuqeqesha oluyisisekelo

Njengoba sekuphawuliwe, ukukhuthazela kwamandla akuhlangene nokuqeqeshwa kwamandla. Esimweni sesibili, umgomo oyinhloko wezemidlalo ukuthuthukisa amandla emisipha, ukuwashaya, ukuwanika ukubunjwa okulungile.

Ngokuzimela ekuqaleni kokuthuthukisa uhlelo lokuqeqesha okunjalo akupheli. Lokhu kufanele kwenziwe umqeqeshi nazo zonke izici zomzimba womuntu. Ngokuvamile, noma yiluphi uhlelo olwakhiwe ngukuthi umgijimi uphakamisa isisindo esiphezulu sakhe, enze amaphuzu amade phakathi kwezinyathelo. Amakilasi anjalo aqhutshwa izikhathi eziningana ngeviki futhi ngokuvamile ahlanganisa izindlela ezintathu zokuzivocavoca ngalunye. Ukuzivocavoca okuyisisekelo kukhona ama-squats, umshini we-bench, ukudonsa, ukuqeqesha ngama-dumbbells, ukuzivocavoca nge- barbell.

Ungakhetha kanjani umthwalo oqondile?

Uhlelo lokuqeqeshwa kwamandla lwabaqalayo lunomgomo wokuqinisa izisekelo zenyama yonke noma ukudala lezi zisekelo.

Njenganoma yikuphi okusemandleni, awukwazi ukuwudlulela emithwalweni yamandla. Ukulandelwa nsuku zonke. Akulungile ukulalela kunoma iyiphi indawo eyodwa (isibonelo, imisipha ye-gluteus), udinga ukusebenza konke. Ukuzivocavoca kufanele kusekelwe emisebenzini eyisisekelo, ekuqeqeshweni okulodwa akudingekile ukufaka okungaphezu kuka-5 kwezinhlobo zazo. Umqeqeshi uhlale eqinisekisa ukuthi lo mthumeli wenza imisebenzi ngokufanele, ukuze amaqembu ama-muscle okuhlinzekwa ngawo alayishwe. Kudingeka ukufudumala!

Ngokujwayelekile abasha abasanda kukhethwa isethi yezivivinyo ezilandelayo:

- ukuguqulwa kwe-hyperextension;

- ukuphikisana (cindezela);

- ukuzivocavoca nge-barbell;

- ukugxila kwebhokisi eliqondile kuya esifubeni;

- ibhentshi ehleli phansi / elele phansi.

Yiqiniso, lena yindlela elula yokuqeqesha amandla. Kwabaqalayo, kuvele kufanelana ngokuphelele. Umthwalo ulinganisela, kodwa ngendlela efanele, umphumela awuthathi isikhathi eside ukulinda.

Ukuqeqeshwa kwamandla ekhaya

Akuwona wonke umuntu ongenakho ukukhokhela ukuya ku-gyms. Kodwa lokhu akusona isizathu sokukhungatheka, ngoba ukuqeqeshwa okuphumelelayo kungenziwa ngaphandle kwehholo. Ngokuvamile ekhaya ukwenza umzimba ekushicileleni, ukuqhuma, ukuhlaselwa ngezisindo, izigqoko ezinama-dumbbells, ukuzivocavoca ngezinsimbi. Ekhaya, ukuqeqeshwa kuyoba nokukhiqiza nakakhulu uma kukhona simulator. Nazi ezinye zezibonelo zokuzivocavoca:

1. Kwabesifazane, ukuzivocavoca okuphawulekayo kuyoba ibha. Udinga ukuhlala phansi, ukuphumula ezinqeni zakho kanye namasokisi. Umzimba kumele uqonde (lesi simo esibaluleke kakhulu). Zonke imisipha zithola umthwalo osindayo. Ukuzivocavoca kufanele kwenziwe ngezinyathelo ezintathu, kuzama isikhathi eside ngangokunokwenzeka ukuma kule ndawo.

2. Kwabesilisa, ukuqeqesha isisindo esihle kakhulu kuzobe kusetshenziswe ngezisindo ekhaya. Yenza ngosuku. Ungenza i-mahi, i-sit-ups, cindezela, cindezela. Ukuqeqeshwa, isisindo esingu 24 kg noma 16 kg kufanelekile. Abaqalayo baxwayiswa ukuba basebenzise ngesisindo esincane, kamuva, lapho imisipha isetshenziselwa imithwalo, isisindo nesisindo sinama-24 kg no-32 kg.

Kungakhathaliseki ukuthi unesithakazelo sini, ukuqeqesha amandla okukhuthazela noma uhlelo lokusebenzisa amandla, ungakhohlwa ukuthi kunoma yikuphi, umzimba uzodinga amandla amaningi, okuzodingeka ukuthi udwebe, mhlawumbe, ngokudla. Yingakho ukudla okunempilo kubaluleke kakhulu. Kudingeka udle ukudla okunamaprotheni nama-carbohydrate. Kuyadingeka ukuthi izakhi namavithamini zingena ekudleni. Kuliqiniso ukuthi kuyadingeka ukushiya imikhuba emibi. Ngaphezu kwalokho, bonke abagijimi ababambe iqhaza ngokujulile futhi abanomsebenzi banezinhlelo zabo zokudla okunomsoco kanye nombuso wabo oqinile. Ngakho-ke, ungakhohlwa ukuthi ukudla okukhethiwe kahle yisinyathelo sokuqala esiya emgomweni.