Igumbi lokuPhepha lokuPhepha

Abambalwa abasetyhini bafika engqondweni ukuba bakhethe ukuzivocavoca. Nangona kusekho uluvo lokuba kwindawo enjalo unokuba ngumntu wesilisa nje kuphela, kodwa ungabonakali kwaye untle. Nangona kunjalo, le nto nje inkolelo! Enyanisweni, ukuqeqeshwa kwindawo yokuzivocavoca kungasetyenziselwa kwiimodare zombini - mhlawumbi ukwandisa ubunzima be-muscle, okanye - ukulahleka kwesisindo.

Ingaba i-gym iyanceda ukunciphisa umzimba?

Ukulahlekelwa isisindo ngoncedo lwendlela yokuzivocavoca kunokwenzeka. Ngaphezu koko, unethuba lokwenene nje ukuba wenze umzimba wonke ube mncinci kumthamo, kodwa kwakhona ukufumana izicathulo ezintle, ezintle eziza kwenza umzimba wakho ulungele kwaye ukhangele. Emva kwakho konke, nje ucebile - akuthethi ukuba kuhle!

Into ephambili kukukhumbula isigqibo segolide: ungakwazi ukunciphisa umzimba kwisiganeko, ukuba unika umzimba wakho inhlanganisela ye-anaerobic kunye ne-aerobic load - i.e. inani eliphindaphindiweyo lokuphindaphinda ngesisindo esincinci kunye nekhefu elincinci phakathi kweendlela. Yiyo le njongo eya kukuvumela ukuba ukhululeke ngokunyaniseka, wenze kuphela kwindawo yokuzivocavoca!

Indlela yokulahlekelwa isisindo kwi-gym?

Indlela elula kakhulu yokunciphisa umzimba ngokukhawuleza ekusebenziseni i-circular exercise. Le nkqubo ilula kakhulu: uqhuba ngokuqhubekayo kwinkqubo nganye yemimodeli (umzekelo, ukunyuka kwe-20 yokukhanya okanye ubukhulu obuphakathi). Kubalulekile ukwenza ngaphandle kokuyeka kunye nekhefu - nje ukugqiba ngamanyathelo athile, ngokukhawuleza uthatha abanye. Xa ugqiba umjikelezo wokuqala, owawuneendlela enye kwisimo simulator ngasinye, kufuneka uhambe ngokukhawuleza ukuya kwinqanaba lesibini. Ezi zijikelezo, nganye zibandakanya indlela enye kwisimo simulator ngasinye, sinokuvela kwi-1 ukuya kweyesihlanu.

Kuyinto enqwenelekayo ukuba uqeqesho kule modeli lungekho ngaphantsi kwemizuzu engama-40 yaye ihlala ihamba kunye ne-hit-initial kunye ne-hitch yokugqibela (ukutyala ngokuqhelekileyo kuya kwenza). Ukufikelela kwiziphumo ezifanelekileyo, kufuneka wenze okungenani ama-3 ngeveki yonke imihla!

Inkqubo yokuzivocavoca ukulahleka kwesisindo

Kwimeko nganye, ukuzivocavoca ukulahlekelwa kwesisindo kwindawo yokuzivocavoca kuya kuhluka, njengoko i-gym nganye ifakwe ngeendlela ezahlukeneyo. Kubalulekile ukuqwalasela ukuba umzimba wakho yinkqubo enye, kwaye akudingeki ukuba ukhethe indawo emncinci (cindezela okanye izitshixo) kwaye usebenze kuphela kulo, nokuba yindawo engxaki kakhulu. Kubalulekile ekuqeqeshweni ngalunye ukusebenzela zonke izihlunu ezinokusetyenziswa kunye noncedo lwezixhobo ezikhoyo kwindawo yakho yokuzivocavoca.

Ukulahlekelwa isisindo ngokwaneleyo ukwenza kathathu ngeveki. Isicwangciso esiphathelene noqeqesho lwakho kufuneka sibe ngolu hlobo lulandelayo.

Ngosuku lokuqala. Siqala ngokufudumala kwendabuko, ungasebenzisa i-treadmill okanye ibhayisiki yokuqhuba imizuzu eyi-10-15. Emva koko senza uqeqesho lweesetyhula:

1. Ukwandiswa kwemilenze kwisimulator (2 ukuya kuma-20 amaxesha).
2. I-Romanian deathlift (3 ukuya ku-20).
3. Izikiti kwiSimulator simulator (3 ukuya ku-20).
4. Ukuguqula umlenze ngentonga yentambo (3 ukuya ku-20).
5. Ukugxila kwisibonda esiphezulu kwisifuba (3 ukuya ku-15).
6. I-Lever idonsa (3 ukuya ku-15).
7. Yenza i-dumbbells ngesandla esisodwa kwisinqe (3 ukuya ku-15).
8. Ukulima kwe-Dumbbell kwintlambo (3 ukuya ku-15).
9. Cinezela (3 ukuya ku-20).

Usuku lwesibini loqeqesho:

1. Umgca we-dumbbells ulele (3 ukuya ku-12).
2. I-dumbbell ilele kwi-angle (3 ukuya ku-12).
3. Nika ulwazi kwi simulator (3 ukuya ku-15).
4. Ukugxila kwibloko kwi-triceps (3 ukuya ku-15).
5. Ukongezwa kweengqungquthela ezisemva kwentloko (3 ukuya ku-12).
6. I-Biceps kunye nama-dumbbells emileyo (3 ukuya ku-12).
7. Izigodo ezinezikhonkwane ezihleli (3 ukuya ku-12).
8. Cinezela (3 ukuya ku-20).

Usuku lwesithathu loqeqesho:

1. Falls (amaxesha amathathu ukuya kuma-20).
2. Izikwere nge-barbell okanye nge-dumbbells (3 ukuya ku-20).
3. Ukubopha imilenze kwisimo simulator (3 ukuya ku-20).
4. Ukunciphisa imilenze kwisimulator (3 ukuya ku-20).
5. Ukuzalisa imilenze kwisimo simulator (3 ukuya ku-20).
6. I-press Dumbbell ihleli (3 ukuya ku-12).
7. Ukuphakamisa izidumbane kumacala (3 ukuya ku-12).
8. Naluphina usebenziso kumaphephandaba (3 ukuya ku-20).

Emva kokugqiba icandelo lamandla kwiprogram kwakhona, uye kwi-scrollreader okanye usebenzise ibhayisikili kwaye usebenzise imizuzu engama-20-40. Ungalibali ukuba akukho iindlela ezilandelelanayo kwisimo simulator esisodwa, kodwa kuqala indlela yokuqala yokuqala, ngokokuqala indlela yesibini, njalo njalo.