Ukuba ujonge ukufumana iziphumo kuqeqesho lwakho lwesiqhelo, ukwenza imithambo enefuthe eliphantsi kunokubonakala kungabizi kakhulu. Nantoni na eqala ngo "bass" ivakala ingekho rhabaxa, ke kufuneka ingasebenzi kakuhle, akunjalo? Awulunganga.
Kukho ukungaqondi kakuhle ukuba umthambo onempembelelo ephantsi awusebenzi ekuphuculeni okanye ekulondolozeni ukomelela. Kodwa ukuba ubungakanani bulungile, kunokwenzeka ukuba ulungele kwaye ulahlekelwe ngamafutha omzimba ngezi ntlobo zokuzilolonga.
Yeyiphi imithambo enempembelelo ephantsi?
Xa sithetha "ngempembelelo", eyona nto sithetha ngayo sisixa samandla okwenziwa yintshukumo ethile emzimbeni wakho.
Ezinye zeentshukumo ezibeka uxinzelelo olukhulu kumalungu anokuba tsiba, baleka, tsiba, ngokusisiseko nantoni na ekwenza uphakamise unyawo olunye okanye zombini ukusuka emhlabeni kwaye emva koko. Xa ufika emhlabeni, amalungu akho afumana amandla amaninzi empembelelo emhlabeni.
Ukwenza ukuba zibe nempembelelo ephantsi kuthetha nje ukubeka uxinzelelo oluncinci lomzimba kumalungu akho. Nayiphi na intshukumo engazithobiyo kumalungu akho kuloo mandla empembelelo asuka emhlabeni inokuthathwa njengempembelelo ephantsi.
Enye indlela yokucinga ngezi ntlobo zomthambo ziintshukumo ezigcina ubuncinane unyawo olunye emhlabeni ngamaxesha onke. Oku kuya kuba nempembelelo encinci kuneyokuzivocavoca apho iinyawo zombini zivela emhlabeni. Umzekelo obalaseleyo yi-squat-squat-squat yempembelelo ephantsi, apho uneenyawo zombini emhlabeni kwaye uguqa ngamadolo akho kwaye ulungelelanise kwakhona. Thelekisa oko nomjikelo wokutsiba, apho uqala khona kwi-squat eqhekekayo, xhuma usuka emhlabeni, ubuyele umva, kwaye uyenze kwakhona.
Omnye umzekelo olula ngumahluko phakathi kokuhamba nokubaleka. Impembelelo yokuhamba ngokuqhelekileyo i-1 kumaxesha e-1 ubunzima bomzimba, ngelixa impembelelo yokugijima isuka kwi-5 ukuya kwi-2 kumaxesha obunzima bomzimba.
Eminye imizekelo yemithambo enempembelelo ephantsi ingaba ukuqubha, ukukhwela ibhayisekile, usebenzisa umatshini weelliptical, ukubheqa, kunye neyoga.
Izinto ezilungileyo zokuzilolonga ezinempembelelo ephantsi
Ezi ntlobo zokuzivocavoca zibeka impembelelo encinci kumalungu kwaye ingaba yinto enhle kubantu bayo yonke iminyaka kunye namanqanaba okufaneleka.
Zithambile kumalungu
Olona ncedo lukhulu lwemithambo enempembelelo ephantsi kukuba kulula kakhulu kumalungu kunemithambo onokuthi utsibe kuyo, utsibe, okanye uphakamise iinyawo zakho emhlabeni emva koko uzibethele ngamandla. Oku kuluncedo ngenxa yezizathu ezininzi.
Ivumela umntu ukulinganiselwa, ezifana intlungu joint ukusuka arthritis okanye ukuchacha a ukwenzakala, Fumana izibonelelo zokuzilolonga ngelixa unciphisa umngcipheko wokuzivocavoca okuphezulu, okunokunyusa intlungu edibeneyo okanye ukulibazisa ukubuyiswa kokulimala. Abantu abadala abadala, abantu abaphila nokutyeba ngokugqithiseleyo, abantu abadala abangafanelekanga, kunye nabo baqala uqeqesho banokuzuza kolu didi lwemithambo; kunokubanceda ukuba baxhume baqale umthambo kwaye banciphise umngcipheko wokwenzakala kwamalungu.
Ukuzivocavoca okunempembelelo esezantsi kukuvumela ukuba uzilolonge ngokuthe rhoqo kwaye rhoqo kwithuba elide ngaphandle kokuchitha ixesha elininzi lokuchacha. Kodwa impembelelo encinci ikwaluncedo kuye nabani na ofuna ukuqhubeka ehamba kwaye agcine amalungu abo esempilweni ixesha elide. Nokuba ngaba awunayo ekhoyo ukwenzakala ngokudibeneyo okanye iimeko.
Nangona kunjalo, ukuba ukhona ukuphakamisa iintsimbi ezinzima kunye uthatha ubuninzi tkuthi izihlunu, kufuneka uqiniseke ukuba uphumla ngokwaneleyo phakathi kokuzivocavoca ukuvumela izihlunu zakho ukuba zibuyele. Umahluko kukuba ukunyakaza kwempembelelo ephantsi kuya kunciphisa ixesha elifunekayo ukuba uphumle ukuze ugweme intlungu edibeneyo kunye nokunye ukulimala okunokuthi kwenzeke ngenxa yamandla asetyenziswe ngexesha lokuzivocavoca kwakho.
Ukunceda ukutshisa iikhalori kunye nokwakha izihlunu
Impembelelo ephantsi ayithethi ubunzima obuphantsi. Nangona kunjalo, kuyinyani ukuba ukuzilolonga okuphantsi kuhlala kunempembelelo ephantsi. Kukho imithambo emininzi, ngokwendalo, ukuqina okuphezulu kodwa ifuthe eliphantsi.
Ngokomzekelo, Imfazwe i intambo bangumngeni omkhulu kwinkqubo yakho ye-cardiovascular system, kodwa ekubeni iinyawo zakho zihlala phantsi, akukho mpembelelo ibandakanyekayo. I ukujija de kettlebell Ngomnye umthambo onamandla kakhulu, onempembelelo ephantsi.
El uqeqesho lokomelela, ngeyona ndlela icocekileyo, inempembelelo ephantsi kakhulu. Nantoni na ome ngayo kwaye uphakamise, njenge-squats, i-deadlifts, okanye i-bench presses, iya kuba lula kumalungu akho, kodwa inokuba nzima kakhulu ngexesha elifanayo.
Kungenxa yokuba ukongeza ubunzima obuninzi kuya kwenza nawuphi na umthambo onamandla ngakumbi. Enyanisweni, ibinzana elithi "ukwandisa ubunzima" lihlala lifana "nokwandisa ubunzima." Nangona kukho uxinzelelo oluncinci kumalungu akho, ukuphakamisa ubunzima kuya kubeka uxinzelelo ngakumbi kwizihlunu kunye nentliziyo yakho, okukhokelela ekutshisweni kweekhalori eziphezulu kunye nokubanakho ukufumana amandla.
Unokwakha ubunzima bezihlunu ngakumbi ngoqeqesho lwamandla olunempembelelo ephantsi, kwaye oko, kunokonyusa izinga lakho lemetabolism. Ukuzivocavoca okunempembelelo ephezulu kuhlala kubunzima bomzimba kuphela, ke eyona ndlela iphambili yokunyusa ukuqina kukuhamba ngokukhawuleza. Nangona kunokubangela iikhalori ezininzi ezitshisiweyo ngexesha lokuzilolonga, akuyona indlela engcono kakhulu yokwakha ubunzima bemisipha okanye amandla. Indlela yokwakha izihlunu kukulayisha ngokuqhubekayo imisipha yakho, kukuvumela ukuba uqhubeke ubeka umthwalo onzima.
Unako ukulayisha ngokuqhubekayo imisipha yakho ngeendlela ezahlukeneyo: phakamisa nje ubunzima obunzima okanye usebenzise iibhendi zokuxhathisa ukunyusa umthambo wobunzima bomzimba kwiindiza ezahlukeneyo zentshukumo.
Ungaphinda ubeke uxinzelelo oluqhubekayo, oluqhubekayo kwimisipha yakho ngokucotha. Ukubeka izihlunu phantsi koxinzelelo olungaphezulu kunye/okanye ukwandisa ixesha eziphantsi koxinzelelo kuko oku kuzityhala ukuba ziqhelane kwaye zomelele.
Ukuzivocavoca okunempembelelo ephantsi kuphucula ukuhamba
Imithambo emininzi enempembelelo ephantsi ilungile ekuphuculeni ukuhamba. Kwaye ngelixa abantu abaninzi betyeshela iintshukumo zokuhamba, kubalulekile ukuba ufuna umzimba wakho usebenze njengomatshini othanjiswe kakuhle. Impembelelo ephantsi, imithambo yomzimba yenza ukuba ushukumise umzimba wakho kuwo onke amacala kunye neenqwelomoya. Kwakhona, ngaphandle kokusebenzisa nayiphi na amandla kumalungu.
Xa uthatha impembelelo kwi-Workout, unokugxila ekuhambeni kuluhlu olupheleleyo lwentshukumo kunye nobuchule. Umsebenzi we ukuhamba kwe-hip, umthambo wokuqinisa i-glute, kunye ne-spinal twists Zonke zintshukumo ezidibeneyo eziya kunceda umzimba wakho usebenze ngcono.
Uqeqesho lokuhamba lukwayindlela efanelekileyo ukubuyiswa okusebenzayo. Ikhuthaza ukuhamba kwegazi ukuthomalalisa iintlungu, ikwenza ubile kancinci, kwaye igcina izihlunu ezihambayo kunye namalungu kuluhlu olupheleleyo lwentshukumo.
Bakulungele ukuthomalalisa uxinzelelo
Ukushukumiseka okuphantsi kokushukumiseka kuyindlela nje elungileyo yokuphelisa uxinzelelo. Kwaye ukuba kukho into enye sonke esivumelana ngayo, kukuba sonke siva ubunzima ngakumbi kunangaphambili. Inzululwazi ixhasa ukuba umthambo unempembelelo entle kwimpilo yengqondo kunye nokukwazi ukumelana neemeko ezinzima.
Ukuba uziva ngathi kufuneka ushukume kwaye ubile kancinci yonke imihla ukugcina umoya wakho ujonge, ukusebenza okunempembelelo ephantsi lukhetho olukhulu lokuphepha ukuziqeqesha. Into yokugqibela ofuna ukuyenza xa sele uxinezelekile kukwenza mandundu naziphi na iingxaki ezikhoyo zamalungu kwaye ube nenye into omele uzikhathaze ngayo.