Into yokugqibela ofuna ukuyenza emva kwekhefu elide loqeqesho libuyela kwindlela yakho endala njengokuba akukho nto itshintshileyo. Nokuba umpompelwe yimincili yokubuyela ejimini, kufuneka ubuyele emgceni ungagqithisi ngosuku lokuqala.
Ukunciphisa umngcipheko wokwenzakala (kwaye ngenxa yoko elinye ikhefu elingacwangciswanga lokuzilolonga), kukho iintshukumo ezimbalwa oya kufuna ukuzivalela wedwa njengoko ufumana amandla kwakhona. Zibeke ezi ndlela zokuziqhelanisa de ube ubuyele kumda wakho, kwaye uzame ezi ndlela zingenye okwangoku.
Imithambo emi-5 imbi ongayenza emva kwexeshana ngaphandle koqeqesho
Imitsi yebhokisi yokutsiba
Enye into onokuthi uyiphephe emva kwekhefu elide lokuzilolonga kukuzilolonga okunempembelelo enkulu. Ngelixa ukuzilolonga kweplyometric (ukutsiba-tsiba) kukuhle ekuphuhliseni izakhono ezithe ngqo kwezemidlalo kunye namandla apheleleyo, kukhuselekile ukodlula ukutsiba kwebhokisi ukuba awukhange uzilolonge okwethutyana.
I-Plyometrics ingaba yinto enobungozi ukuba ingenziwa rhoqo kunye nesikhokelo sochwepheshe. Ngamanye amaxesha amandla azinzileyo kwimithambo ye-plyogenic anokuphindaphinda kasixhenxe ubunzima bomzimba wakho, nto leyo ebenza ukuba barhafise ngakumbi amalungu.
Endaweni yoko, qala ngomsebenzi olula weplyometric, njenge ukutsiba okanye ukutsiba imithambonjengokutyibiliza ekhephini Ngokuhamba kwexesha, qhubela phambili ukuya kwibhokisi yomphakamo oqhelekileyo wokutsiba, ngokuthe ngcembe unyusa umphakamo, usebenza ngendlela yakho ukuya kuthi ga kwibhokisi yokutsiba njengoko uziva ukhululekile ngentshukumo.
IiTriceps Dips
Ukuzivocavoca kwe-triceps yenye yezona ziqhelo zengalo ezidumileyo, kodwa zikwayimpikiswano. Oku kungenxa yokuba lo msebenzi unokubeka uxinzelelo olungafanelekanga kwi-joint joint, enokubangela ukufakwa kunye neentlungu xa zenziwa ngendlela engafanelekanga.
Ukuba awukhange wenze intshukumo kangangethuba elithile, mhlawumbi akubobulumko ukuyichola kwakhona. Amagxa akho athembele kwizihlunu zakho kunye nee-tendon ukuze uzinze ngexesha lokucinezela kwamagxa e-triceps. Kwaye ukuba awuziqeqeshanga ezi zihlunu okwexeshana, mhlawumbi aziyi kuba namandla okanye amandla okwenza umthambo ngokuchanekileyo.
Endaweni yoko, sicebisa i i-tricep pushups, kuba ziyindlela ekhuselekileyo nesebenzayo.
Kipping Tsala phezulu
Nangona ukwimeko engcono kakhulu, ukukhupha i-tsall-ups kunzima. Ukuba awunayo imeko / amandla afanelekileyo, isantya kunye nesantya esibandakanyekayo kulo msebenzi kuthetha ukuba imisipha yakho ayinakukwazi ukugcina ulawulo.
Ngokungafaniyo ne-classic pull-ups, ezi zibandakanya i-drive kunye ne-swing ukuzisa isifuba sakho kwi-bar, ukuyenza i-cardio kunye nokuhamba kwamandla, kunye namandla. Kwakhona, ukuba awuzange wenze le ntshukumo ngexesha elithile, usengozini yokulimala ehlombe lakho kule ndawo ephezulu.
Kunoko, qala nge ukutsalwa ngasecaleni kunye ne-pushups ukubuyisela umzimba ophezulu kwintshukumo. Njengoko usonyusa i-lat yakho kunye namandla okubambisa, qhubela phambili ukuya kutsalo olungqongqo kunye nemigca ye-barbell. Ke, nje ukuba amandla akho kunye namandla akho apho abekhona ngaphambi kwekhefu lakho, unokubuyela ngokukhuselekileyo ekutsaleni.
Umqolo Othe tye
Nangona kubonakala kulula ngokwaneleyo, umqolo othe tye yenye intshukumo efuna ukuziqhelanisa rhoqo. Ezi zibeka ihlombe lakho kwindawo ejikelezwe ngaphakathi, ejongene nomzimba wakho. Ngaphandle kokuziqhelanisa nokufanelekileyo kokuzilolonga, ubeka igxalaba lakho emngciphekweni wokungena kunye neentlungu.
Los Ukutsalwa kobuso bekhebula kunye nokunyuswa kwecala Baya kusebenza izihlunu zegxalaba kunye ne-trapezius kwindawo yangaphandle okanye engathathi hlangothi, ukunciphisa umngcipheko wokufakwa kwamagxa.
Njengoko uqhubela phambili ukuya kumqolo othe tye opheleleyo, ziqhelanise ukujikeleza kwangaphakathi kwamagxa ngaphandle kokuchasana ukubuyisela ukunyakaza kwi-joint.
Intsilelo yeBarbell Deadlift
I-deadlift ngumsebenzi omkhulu wekhompawundi osebenza phantse lonke iqela elikhulu lezihlunu. Kodwa ukuba ubuyela kwi-deadlift, akufanele uqale apho uyeke khona. I-Deficit deadlifts yinkqubela phambili ecela umngeni, ngoko ke kufuneka uphathe intshukumo ngokungathi ungumfundi.
Iqala nge i-deadlift nge-kettlebell okanye ibha ephezulu ukuphinda uziqhelanise nentshukumo yehinge ye-hip. Ii-kettlebells kunye nemivalo ziya kukunceda uziqhelanise nepateni yentshukumo echanekileyo kunye noomatshini ngaphandle kokugqithisa i-taxi esezantsi kumqolo wakho, obeka emngciphekweni wokuyenza ukuba uqala ngenkqubela phambili enzima.
Ezinye izinto ekufuneka ziqwalaselwe
qala kancinci
Akukho mntu uthanda ukubuya umva, kodwa kuyafuneka ukuba ufuna ukuhlala ungenzi nto. Gcina ukuqina kwakho kuphantsi xa uqala ukubuya kwaye unciphise ubunzima obuphakamisayo. Ukuphakamisa malunga neepesenti ezingama-75 zobunzima bakho bangaphambili kukhuselekile ngokubanzi, kodwa qalisa nangaphantsi kuphinda-phindo lokuqala lomthambo ngamnye.
Shiya imidlalo yomdlalo kwindawo yokugcina
Akukho sidingo sokubuyela kwangoko kwiiseti ukuze ungaphumeleli kwimithambo yakho yokuqala. Umzimba wakho udinga ixesha lokukhawulezisa kwaye ulungele uqeqesho. Ngeseti nganye oyenzayo, misa iireps ezimbalwa ezimfutshane kubukhulu bakho.
Qala ngeentshukumo ozaziyo
Hlala uqala ngemithambo oziva ukhululekile ngayo. Ukuba ubusenza i-squats iminyaka emininzi kwaye uthathe ikhefu leenyanga ezintandathu, ipateni yentshukumo iya kubuyela kuwe ngokukhawuleza. Ngakolunye uhlangothi, ukuba ubuchule abuqhelekanga kuwe, kungcono ukuqala ukusuka ekuqaleni kwaye ufunde kwakhona intshukumo.
ukufudumeza kunye nokupholisa
Ukuhlala ungenakwenzakala, thatha umzimba wakho ufudumeze kwaye uphole phambi nasemva kokujima ngakunye. Kwanokuqala ngemijikelo embalwa yokuma kwekati kunye nenkomo kuze kuphele ngomjikelo wembaleki kunokwenza umahluko omkhulu. Ezi nkqubo ziya kuqinisekisa ukuba izihlunu zakho zilungele iseshoni yakho yoqeqesho.