Njengama-squats, ama-push-ups, noma amapulangwe, ukuvivinya izintaba kungenziwa noma kuphi, nganoma yisiphi isikhathi, futhi mahhala, futhi ngokuqinisekile awudingi intaba ukuze ukwenze.
Ngaphezu kwalokho, izinzuzo zabaqwali bezintaba ziningi: isebenza imisipha eyinhloko kusukela ku-triceps kuya ku-glutes kanye nesisu. Uma ucabanga ngempela ukwethula lesi senzo ohlelweni lwakho lokuqeqesha, kulula ukwazi indlela efanele kanye namaphutha avamile.
Izinzuzo zabaqwali
Iza nohlu lwezinzuzo, kusukela emisipha kuya enhliziyweni. Baziwa ngokusebenza i-abs, imilenze, namahlombe akho, kuyilapho benyusa izinga lokushaya kwenhliziyo yakho.
Esihlokweni sango-April 2017 se-New York Times, abaqwali balingisa ukunyakaza kwabaqwali bangempela njengoba bekhuphuka iziqongo eziphakeme, bakha amandla emihlane yabo, ezingalweni nasemilenzeni, kanye nasemongweni wabo. Eqinisweni, ucwaningo lwango-March 2012, olwanyatheliswa kuyi-International Journal of Sports Medicine, lwathola ukuthi ukukhuphuka kwamadwala kuthuthukisa amandla ayisisekelo kanye nokuhamba kwe-trunk kubantu abadala.
Kafushane, abagibeli basebenza imisipha eminingi ehlukene, kuhlanganise:
- Izinqe
- Ama-Quadriceps
- U-Abs
- umsipha
- ama-triceps
- imisipha yehlombe
Khulisa ukuhamba kwakho
Njengoba abaqwali bezintaba benamandla, kusho ukuthi bahlanganisa ukunyakaza okungaguquki, okushelelayo, nokuphindaphindayo. Zinhle kakhulu ekwandiseni ukuguquguquka kwamalunga. Ukuphindaphinda ngakunye kuhilela ukugoba nokwandiswa kwezinqulu namadolo, okukhulula amalunga futhi kuthuthukise ukuhamba.
Ukuthuthukisa ububanzi bokunyakaza kwe-hip namadolo kuthuthukisa umsebenzi jikelele, kwandisa ukusebenza kwezemidlalo, futhi kunciphisa ukuthambekela kokulimala.
Uma abaqwali bedwala beyinselele ekuqaleni ngoba izinqulu zakho ziqinile, beka izandla zakho endaweni ephakeme. Njengoba izinqulu zakho zixega, shiya lesi sinyathelo futhi ubeke izintende zakho phansi njengoba uhamba.
Ithuthukisa impilo yenhliziyo
Ukuzivocavoca kwe-rock climber kwaziwa ngokwakha amandla omzimba aphansi, kodwa ukushintshashintsha kwemilenze njalo kwandisa izinga lokushaya kwenhliziyo. Lokho kuyinzuzo enkulu yenhliziyo namaphaphu. Khetha ijubane lokunyakaza ngokusekelwe kuleveli yakho yamanje yokufaneleka. Uma ungekho esimeni esihle, yigcine ihamba kancane futhi uqhubeke unyakaza, ugcine unyawo olulodwa phansi ngaso sonke isikhathi. Njengoba uthuthukisa impilo yakho yenhliziyo nemithambo yegazi, kancane kancane ukwandisa ukuqina.
Ithuthukisa ukusebenzisana nokuba bukhali
Abaqwali bezintaba badinga ukusebenzisana, izinyawo ezisheshayo, kanye nomuzwa ojulile wokuhlela isikhathi. Ngakho-ke, zinhle kakhulu ekuhloleni nasekuthuthukiseni ububhalo. Ukwenza isethi eyodwa kuya kwezintathu zamandla aphezulu, udinga ukugcina ifomu elingenakulinganiswa, ugcine isisindo sakho sisatshalaliswa phakathi kwezinyawo zakho njengoba zihamba ngokushesha ukusuka kolunye uhlangothi kuya kolunye ngaphansi kwakho. Qinisekisa ukuthi uletha amadolo akho phambili futhi uyeke uma iqolo lakho liqala ukuphuma noma uzizwa ugoqa.
Kwenziwa kanjani? inqubo efanele
Kungakhathaliseki ukuthi ufuna ukugibela abagibeli abangu-100 ngosuku noma ishumi nambili, ukugcina isimo esifanele kubalulekile ukuze ugweme ukulimala futhi uqiniseke ukuthi usebenza imisipha efanele.
- Ngena endaweni yepulangwe amadolo akho nezinyawo zihlukene ngobubanzi be-hip
- Izandla kumata iminwe ibheke phambili namadolo asuke phansi.
- Gcina imisipha yakho yesisu isendaweni, dweba ithanga lakho lesokunxele ngasesifubeni sakho bese uletha idolo lakho ngasendololwaneni.
- Phinda lokhu kunyakaza ngomlenze ophambene.
Amaphutha avamile
Sincoma ukuthi uqale ngokuphindaphinda okungu-10-15 kwabaqwali abaqondile. Ngomsebenzi omkhulu wesisu, kuhle ukuletha amadolo esifubeni ngokumisa kancane. Kufanele futhi ugcine umhlane wakho uqondile futhi ungangeni endaweni yenja eyehlayo.
Kufanele ubambe iqhaza eliphakathi kwakho, ulethe inkinobho yakho yesisu ngasemgogodleni wakho. Ngale ndlela, imisipha yakho yesisu izosetshenziswa njalo lapho ushintsha amadolo. Futhi, zama ukugcina amahlombe akho ngaphezu kwezihlakala zakho ukuze uhlanganyele imisipha yakho yehlombe.
Amanye amaphutha ajwayelekile yilawa:
Gxumela ezinzwaneni zakho
Ukuzivocavoca kufanele kwenziwe ngendlela efanele, hhayi nje ukwandisa ukusebenza kahle kodwa futhi nokuvimbela ukulimala. Isibonelo, iphutha elivamile labaqalayo nabaqwali bamadwala ukugxuma ezinzwaneni zakho ngenkathi wenza umnyakazo.
Ukuphindaphinda kungase kubonakale kuwumsebenzi onzima, kodwa empeleni kudinga ukubandakanyeka okuncane okuvela emisipha yakho eyinhloko. Ngaphezu kwalokho, sizobe sibeka engcupheni ukuma komgogodla namahlombe, ngakho-ke kuvamile ukuthi sizilimaze kulezi zindawo noma ukulayisha ngokweqile imisipha yethu.
Ungavumeli izinzwane zakho zithinte phansi
Elinye iphutha lefomu elingenziwa, ikakhulukazi njengoba ukunyakaza kusheshisa, akukwenzi ngokugcwele ukunyakaza ngokuvumela izinzwane zakho zithinte phansi njengoba udonsa amadolo akho esifubeni sakho.
Uma izinzwane zakho zingathinti phansi, ngeke uthole izinzuzo ezigcwele zokuzivocavoca futhi ungaba sengozini yokulimala. Njengasephutheni elidlule, ukuqhuma okuqhubekayo ngaphandle kwamandla esiswini kungalimaza umhlane wethu. Ngaphezu kwalokho, imizamo yethu izoba yize, ngoba ngeke sisebenze kahle isisu.
buyisela isisindo
Uma singakujwayele lokhu kunyakaza, kulula ukuvumela isisindo sibuyele emuva ukuze umzimba uphelele ohlotsheni lokunyakaza kwenja eyehlayo. Gcina isisindo sakho silinganisiwe namahlombe akho phezu kwezihlakala zakho.
Kujwayelekile ukuthi abantu abasafufusa babe nengcindezi ethe xaxa ezihlakaleni zabo, ngoba bathwele kanzima. Kodwa-ke, uma lesi simo singamukelwa, ukuzivocavoca ngeke kuphumelele ekusebenzeni nasekuqiniseni isisu. Ngale ndlela, ngeke sibone ukuthi umzimba uvame ukugxuma, ngoba endaweni ephansi awukwazi ukwenza ukunyakaza okuningi.
izinhlobonhlobo zabagibeli
Kukhona ukuhlukahluka okuningana ekuzivivinyeni kwendabuko kwezintaba, okungekho kuzo okudinga usizo lomshini wokuzivocavoca ukuze ukusize. Nikeza isigqi esihlukile esimisweni sakho sesisu ngalezi zivivinyo.
umqansa
Qala endaweni ye-pushup. Gcina i-abs yakho isendaweni, phakamisa umlenze wakho phezulu futhi ulethe idolo lakho langakwesokudla ehlombe lakho lesokunxele. Kufanele nje ushintshane ukuze uzwe ukuthi ama-oblique akho avutha kanjani. I-Cross-Body Mountain Climber iwuhlobo oluhle ukuze ukuvivinya umzimba kungabi mnandi kangako. Ungakwenza futhi ngesivinini esincane ukuze uzwe ama-oblique ajule kakhulu.
Ungazama ngisho nokuletha inqulu phansi futhi ujulise ukunyakaza okwengeziwe.
Umqwali wezintaba onebhola le-pilates
Lo msebenzi unconywa kakhulu kubantu asebevele benolwazi. Akuwona umbuzo wokwenza umqwali ngesikhathi, ngoba uzoba sengozini yokuwa noma ibhola liphonswe. Ngokubeka izandla zakho endaweni engazinzile, isisu sakho sizosebenza kakhulu. Letha idolo lakho phezulu ebholeni bese utshala unyawo lwakho phansi ngokuqinile.
- Beka izandla zakho phezu kwebhola elizinzile, eliqhele ngamasentimitha angu-45.
- Nweba imilenze yakho ngemuva kwakho endaweni ye-pushup.
- Letha idolo lakho langakwesokudla libheke esifubeni sakho; bese wehlisela phansi bese uphinda ngakolunye uhlangothi.
Umqwali wezintaba uhamba kancane
Esikhundleni se-pushup ne-abs yakho iqinile, yenza umsebenzi wokukhuphuka izintaba, kodwa ubambe umlenze ngamunye esifubeni sakho imizuzwana emibili ngaphambi kokushintshana. Lokhu kuzokwenza yonke imisipha ifinyele futhi ukuzivocavoca kuqine kakhulu. Uzoqaphela ukuthi isisu siqala ukushisa, kodwa amahlombe akho nawo azokhathala.
Sikweluleka ukuthi ulethe idolo ngaphandle kwendololwane ukuze ugcine umhlane wakho uqondile ngaso sonke isikhathi. Ungakhohlwa ukugcina izandla zakho zihambisana namahlombe akho!
Amathiphu okwenza abaqwali
Abaqwali bezintaba banoma yikuphi ukuhlukahluka bancike kakhulu ekhonweni lethu lokuthatha nokugcina indawo efanele yepulangwe. Lokhu kuhlanganisa ukuhlola ukuze uqiniseke ukuthi:
- Izingalo nezandla zibekwe phansi kusukela emahlombe
- Ingemuva liqondile futhi liyisicaba, aligobile noma aligobile.
- Izinqe aziphakamisi (izinqe akufanele zibe semoyeni)
Ukuqinisekisa ukuthi iyasebenza futhi iphephile, sicela ubuyekeze indlela efanele. Ukwenza ipulangwe ngendlela engeyinhle kungakubeka engcupheni yokulimala futhi kuzonciphisa kakhulu inzuzo yokwengeza abaqwali esimisweni sakho sokuzivocavoca.
Abagibeli bezintaba kufanele bagwenywe uma unokulimala kwehlombe noma i-pelvic noma ukungazinzi. Ziwukuzivocavoca okukhulu kwamadolo akho, kodwa uma uke wahlinzwa noma udinga ukuhlinzwa (njengokulungisa ukulimala okuhlobene nezemidlalo noma ukufaka esikhundleni selunga elithintekile ngenxa yesifo samathambo), uzodinga ukukhuluma nodokotela. noma umelaphi womzimba ngaphambi kokufaka lokhu kunyakaza esimisweni.
Kwabesifazane abakhulelwe noma abantu abaye bahlinzwa ngezinhlobo ezithile zesisu, ungase ube nesimo esibizwa ngokuthi i-diastasis recti, lapho imisipha yesisu ihlukana khona. Kuze kube yilapho lesi simo selashwa ngokuphelele, lolu hlobo lokuzivocavoca okuyisisekelo kufanele lugwenywe.
Ukuzivocavoca kwe-Aerobic vs Anaerobic
Ukuvivinya umzimba kwe-Aerobic kubonakala ngokuhamba kancane, ukuvivinya umzimba isikhathi eside, njengokuhamba, kuyilapho ukuvivinya umzimba kwe-anaerobic kusho imisebenzi emifushane, eqine kakhulu, efana nokugijima.
Isihloko sikaFebruwari 2017, esanyatheliswa ku-Journal of Cardiology, sichaza ukuthi ekusebenzeni kwe-aerobic umzimba wakho unikeza umoya-mpilo owanele ukuze imisipha ikwazi ukunyakaza; ngenkathi ukuzivocavoca kwe-anaerobic, imisipha ayisebenzisi umoya-mpilo ukuze isebenze. Isidingo somoya-mpilo sikhulu kunokunikezwa kwakho. Isibonelo esihle sokuzivocavoca kwe-anaerobic ukuqeqeshwa kwe-high-intensity interval (HIIT), okuvamise ukufaka amasethi abaqwali bezitebhisi.
Uma kuziwa ekushiseni ama-calories, ukuvivinya umzimba kwe-anaerobic kutholakale kuphumelela kakhulu. Esihlokweni se-ACE, labo abenza umsebenzi we-HIIT bashise amakholori amaningi ngesikhathi esincane uma kuqhathaniswa nalabo abenza i-cardio isikhathi eside.
Iwashisa amakhalori amangaki?
Uma wenza umsebenzi womzimba owengeziwe, ama-calories amaningi azoshisa umzimba wakho. Ukushisa ama-calorie ngokuzivocavoca, kuhlangene nokunciphisa inani lama-calorie owadlayo, kudala lokho okubizwa ngokuthi ukushoda kwekhalori. Ukuncipha kwesisindo ngokusebenza komzimba kungancika ekutheni wenza kangakanani kanye nezinga lokuqina.
Inani lama-calories ashiswe abaqwali kufanele liwele phakathi kwebanga 650 kuya ku-700 kilojoule ngehora kumuntu ongamakhilogremu angaba ngu-60. Nakuba ngikuqinisekisa ukuthi ukubekezela ihora lonke ukwenza lo msebenzi kuwumsangano wangempela.
Kodwa-ke, kufanele ukhumbule ukuthi sonke sinezidingo ezihlukene zokudla nokuzivocavoca, futhi kunezinye izici ezingathinta ukuzuza kwesisindo ngaphandle kokudla kanye nokusebenza komzimba. Izakhi zofuzo, isibonelo, zingadlala indima ekutheni ukhuluphale ngokushesha kangakanani.