Ungayipompa kanjani imilenze yendoda nentombazane - amathiphu wokuzivocavoca kanye nevidiyo

Abantu abaningi baphupha ngemilenze evelele futhi enamandla, kepha kunzima ukuyithola. Futhi abasubathi abasafufusa bavame ukugxila ekusebenzeni komzimba okuphezulu. Umbuzo wokuthi ungayipompa kanjani imilenze ekhaya kowesilisa nowentombazane uyabajabulisa.

Kepha ngikutshela ngeze. Kukholakala ukuthi izingalo eziqinile kanye nesifuba esimpontshwayo kunamandla amakhulu kwabesifazane. Ngokuqondene nemilenze, ubulili obulungile ngukugcina ukubunaka. Lokhu akulona iqiniso.

Lwela ukugcina isilinganiso somzimba wakho silinganisiwe. Qeqesha imilenze yakho ngaphandle kokwehluleka, ngoba kufanele ibhekane nomthwalo, owanda njengoba kukhula imisipha.

Ngokuya ngabakhi bomzimba abangochwepheshe, imilenze idinga ukuzivocavoca okukhulu. Yenza izivivinyo zamandla ngemuva kokuphumula. Kuleli qophelo, umzimba ulungele ukucindezeleka, futhi kune-glycogen eningi emisipheni. Lokhu kuqeqeshwa kuyasebenza.

• Ukuzivocavoca okuhlukile kokupompa imilenze, ukuguqula inani lezindlela. Zama ukugcina yonke imisipha emilenzeni yakho ilayishiwe.
• Ukuvivinya umzimba okuhlukahlukene kubhekwa njengengxenye yokuqeqeshwa okuyimpoqo. Akunconyelwe ukusebenzisa izinhlelo zokuqeqesha zomunye umuntu. Abantu abafani, futhi icala ngalinye lidinga indlela yomuntu ngamunye.
• Ama-squats yiwona msebenzi omkhulu womakhi womzimba, ngaphandle kwawo ngeke usebenze ukupompa imilenze yakho. Ngokwenza ama-squats ajulile anesisindo esingeziwe, hlela imilenze yakho nokuma kwayo.
• Ngesikhathi sesikwele esisindwayo, umthwalo usatshalaliswa emilenzeni, emuva nangemuva ezinqeni. Uma ungazami ukukhulisa usayizi walezi zingxenye zomzimba, gcina i-barbell ingekho emahlombe akho, kodwa ezandleni zakho phambi kwesifuba sakho. Kulesi sikhundla, kunzima kakhulu ukugcina ibhalansi, kepha iqolo elingezansi nezinqe zithola ukucindezeleka okuncane nokukhula kwemisipha kulezi zindawo kuzokwehla.
• Abasubathi be-Novice bayelulekwa ukuba bashwiba imilenze kanye ngesonto, bashintshe imithwalo yamandla ahlukahlukene. Ungakhohlwa ukuthi ukuma okulungile kwemilenze kuyisihluthulelo sokuphepha kwamadolo.
• Beka izinyawo zakho ububanzi behlombe, bese usabalalisa amasokisi akho ezinhlangothini. Lesi sikhundla sandisa ukusebenza kahle koqeqesho futhi siqeda nethuba lokuthola ukulimala okungathandeki.
• Nikeza imisipha yakho yomlenze umsebenzi owengeziwe. Shwiba ngaphambi kwesikwele esilandelayo. Lokhu kuvivinya akulula. Kepha, isikhathi sizosiza ukubhekana nobunzima.

Imilenze kunzima ukuyifaka, kepha akekho noyedwa othi lokhu akunakwenzeka. Qiniseka ukubaqeqesha uma upompa umzimba. Uma kunemilenze ebuthakathaka, ngeke basisekele isisindo "sesidumbu" esinomoya.

Ukuzivocavoca amadoda ekhaya

Yeka ukuthi umuhle kanjani umuntu wesilisa omuhle. Abesifazane abalokothi basuse amehlo abo kuye. Ngokumangazayo, abafana banaka ukuzivocavoca umzimba nokudla okunempilo. Benza konke ukuqeda izinto zangaphandle ezivimbela ubulili obuthakathaka.

Njengoba umkhuba ubonisa, akunzima ukwenza umzimba ube muhle. Kuthatha ukuphikelela nesifiso. Ngasikhathi sinye, akudingeki nhlobo ukuthi uvakashele ijimu, ngoba ungashintsha ukubukeka kwakho ekhaya.

Imvamisa abesilisa baswayipha izingalo zabo bese beya ngaphandle. Kodwa-ke, umzimba wemisipha awuhambisani kahle nemilenze ezacile, ngoba indoda ifana nentethe. Yingakho ngizokhuluma ngokuzivocavoca komlenze womuntu ekhaya.

Uma uswayipha umzimba wakho ongaphezulu, naka imilenze yakho. Umlenze womuntu uqukethe umlenze ongezansi nethanga. Kunezivivinyo ezihlukile zokuqeqesha lezi zingxenye. Uma ungekho ejimini, lahla izaba kanye nobuvila futhi uzijwayeze ekhaya.

Abavocavoci bomculo onesigqi abadingi ukulingisa noma imishini yokuziqeqesha. Bampompa amathole abo besebenzisa isisindo somzimba wabo.

1. Sukuma ezinzwaneni... Beka izandla zakho kuhlobo oluthile lokusekelwa, goba kancane futhi ukhuphuke kancane. Yenza lo msebenzi ngokulandelana kwemilenze yomibili. Amaqoqo amahlanu anele okuphindwayo angamashumi amathathu.
2. Inkonyane le-Dumbbell Liphakamisa... Uma ufuna ukwenza ngcono imiphumela yakho, sebenzisa ama-dumbbells. Uma ingekho imishini yezemidlalo, ungadikibali, kepha esikhundleni sayo faka amabhodlela amanzi epulasitiki. Ngesisindo esengeziwe esandleni, ukugcina ibhalansi kuyinkinga. Kulokhu, bamba ukusekelwa ngesandla esisodwa bese ubamba ibhodlela ngesinye.
3. Usebenzisa incwadi eminyene... Yima encwadini ukuze izithende zakho zibe sesimweni sokulenga. Ngemuva kwalokho, qala ukuphakamisa izinzwane zakho, ugcine ibhalansi yakho. Ngikweluleka ukuthi ubeke amasokisi akho ngaphandle ukwandisa umthwalo ngaphakathi kwemilenze. Shintsha isikhundla ngokuhamba kwesikhathi ngokuhlukanisa izithende zakho.
4. Ukuhamba ngozwane... Ngesikhathi sokuzivocavoca, awukwazi ukugoba amadolo akho, futhi uthathe izinyathelo ezincane. Uma uzwa umuzwa oshisayo nokungezwani, lokhu kukhombisa ukwenziwa kweqembu lezicubu.
5. Izitebhisi... Ukuze uyiqedele, uzodinga ukuya lapho ufika khona uthathe uhambo olufushane ukhuphuke izitebhisi. Khuphuka futhi ukhuphuke izitebhisi imizuzu engama-20. Lokhu kuzosiza ekwakheni imisipha.
6. Intambo yokweqa... Isifundo sibafanele kakhulu abesifazane, kepha akufanele usheshe ufinyelele eziphethweni. Ku-arsenal yabo bonke abashayi besibhakela kukhona uhlu olunjalo.
7. Ukuxhuma kwe-Dumbbell... Gxuma kusuka esikweleni ophethe ama-dumbbells esandleni. Uma uzizwa ukhathele, thatha ikhefu.
8. Isihlalo nebhodlela leplastiki elingu-litre eligcwele amanzi... Hlala esihlalweni, ubeke ibhokisana eliyibhokisi emadolweni bese uphakamisa izinyawo zakho ezinzwaneni zakho. Yenza umsebenzi ngokushelela.
9. Izikwele emlenzeni owodwa... Izosiza ukuqinisa amathole. Ukuzivocavoca kunzima, ngakho-ke akulula ukukwenza ekuzameni kokuqala.

Amathiphu Wevidiyo

Ukugijima kusiza ukukhula kwemisipha. Vuka ngaphambi kwesikhathi bese usebenzisa iwindi elivela ekusebenzeni kwakho kwasekuseni. Ekuqaleni, khetha ibanga elincane, ngokuhamba kwesikhathi, wandise umthwalo. Ukugijima kuzoqinisa inhliziyo yakho, kuthuthukise ukukhuthazela, futhi kwenze imilenze yakho ibukeke yinhle. Ngikweluleka ukuthi uthenge izinto zokulinganisa esitolo sezemidlalo. Zizosiza ukukhulisa ukucindezelwa okutholwa yimilenze yakho ngenkathi isebenza.

Ukuzivocavoca umzimba

Abesilisa bazama ukumpompa umzimba ongaphezulu. Abayinaki imilenze yabo. Lapho i-torso ithatha ukuma nokuma, imilenze ibukeka inesizotha. Akulula ukwakha imilenze yakho nasejimini, ikakhulukazi uma umude. Imisipha yemilenze emadodeni amade inesakhiwo eside.

Wonke umuntu onamahlombe akhanyayo nesibilini angabamba. Ukuthola umphumela omuhle, kuzofanele usebenzise uhlelo olunzulu lokuqeqesha.

• Izikwele... Beka i-barbell emahlombe akho ukuze ibha ihlale emisipheni ye-trapezius. Bamba ngokubamba okubanzi. Ukugcina umhlane wakho ume mpo, squat kancane ngenkathi ubambe umoya wakho. Yenza ukuzivocavoca ngendlela ehlukile, ubambe i-barbell esifubeni sakho.
• Ngenkathi uqubuzela, gobisa amadolo bese wehlisa izinqa zakho zibheka phezulu. Kunconywa ukutshekisa umzimba phambili. Ngaphandle kwalokho, ukuwa emuva akunakugwenywa.
• Qinisekisa ukugcina izinyawo zakho phansi. Lapho usufinyelele iphuzu elingezansi, phefumula bese uhogela, bese uvuka. Ukuzivocavoca akukwazi ukubizwa ngokuthi kulula, kepha abekho abaphikisana nabo ngokusebenza kahle.
• Amaphaphu we-Dumbbell... Ukuzivocavoca kuzosebenza amathole akho, izinqe, namathanga akho. Ngikweluleka ukuthi usebenzise ama-dumbbells alula. Ngaphandle kokubonakala kulula, akulula ukwenza okulungile.
• Thatha ama-dumbbells ezandleni zakho, uqondise umhlane wakho futhi ubheke phambili. Ukusuka kulesi sikhundla, yenza indima. Thatha isinyathelo esikhulu ngonyawo olulodwa bese ukhiya indawo. Kulokhu, idolo lomunye umlenze kufanele lithinte isembozo saphansi. Bese ubuyela endaweni yokuqala bese wenza konke ngomlenze wesibili.
• Ukuqeqeshwa ku-simulator... Beka imilenze yakho ngemuva kwama-roller ahambayo, bese ubeke izandla zakho ebhentshini ngemuva. Lungisa imilenze yakho kancane, bese, kancane ubuyela endaweni yokuqala.
• Ama-Hack squats enziwa emshinini. Ncika ngomhlane wakho emsamo bese ubamba izibambo. Lapho ingidi isusiwe, yenza isikhafu ngokungcebeleka. Ngezansi nangaphezulu, ngincoma ukuphumula.
• Izikwele zasodongeni... Ncika odongeni ngomhlane, thatha ipanekuku ebhavini bese ugoqa ubumnene.
• Intambo yeqa... Igajethi yezemidlalo elula esebenza kahle kakhulu. Uma ukweqa intambo kulula, khulisa umthwalo ngokusheshisa ijubane lakho noma wandise inani lamagxuma.
• Ukuma Uzwane Kuphakama... Ngaphambili kwezinyawo zakho, yima onqenqemeni lwesimulator, phumuza amahlombe akho kuma-roller wokuxhasa, bese ubamba izibambo ngezandla zakho. Njengoba uphakamisa izinzwane zakho, phakamisa isisindo esisemahlombe akho. Ukuzivocavoca kuqeqesha amathole.

Uma uya ejimini kathathu ngesonto, imilenze yakho iyoqina futhi ishaywe. Ukukhulisa umthwalo, hamba uye ekhaya, futhi ukhuphuke izitebhisi uye phansi. Kepha ungakhohlwa ngempilo. Uma ukhathele kakhulu, sebenzisa izithuthi zomphakathi. Uma ubekezela, imiphumela izovela ngokushesha.

Ungayipompa kanjani ngokushesha imilenze nezinqe ekhaya ngentombazane

Ngokwakha ukuzivocavoca ngokuya ngamathiphu nokuzivocavoca umzimba, nina besifazane niyolungisa imilenze yenu. Yonke intombazane iyaqonda ukuthi amadoda anaki hhayi kuphela ubuso. Njengoba umkhuba ubonisa, izinqe ezinwebeka nemilenze emincane ziheha ukunakwa.

Okokuqala, nquma ukuthi imiphi imilenze oyifunayo. Uma uphupha ngemilenze yesilisa, bhalisela ukuzivocavoca. Ama-squats ane-barbell esindayo azokusiza ukufeza imiphumela. Uma ufuna ukugcina imilenze yakho ilingana futhi izacile, zivocavoca ekhaya ngokulandela lezi zeluleko.

Isihluthulelo sempumelelo ukondleka okufanele, okusiza ukunciphisa amafutha nokwandisa imisipha. Kusho ukuthini?

1. Khipha imikhiqizo kafulawa namaswidi ekudleni. Nciphisa ukutholakala kwama-carbohydrate okuthinta kabi isibalo sakho.
2. Ngincoma ukuphika amakhekhe, amabhisikidi namakhekhe. Esikhundleni sesilingo, yidla imifino, okusanhlamvu, kufaka phakathi i-buckwheat ne-oatmeal, nezithelo.
3. Nikeza umzimba wakho amaprotheni. Yidla i-cottage shizi, inyama, i-oatmeal, amasaladi yemifino ayoliswe ngamafutha omnqumo, izithelo.

Ngemuva kokudla lokhu kudla, umzimba uzobonisa ukubonga kwawo okujulile emasontweni ambalwa.

Nazi izivivinyo ezinhlanu eziphumelelayo ezifanele ukusebenza kwemilenze yasekhaya. Osekusele ukufaka intambo encane yokugijima, ukuhamba ngebhayisikili nokweqa, futhi umphumela uyindlela ephelele yemilenze emihle.

• Eqa intaba... Ukuzivocavoca umzimba, thatha indle ongagxumela kuyo. Kungcono uma uyilungisa phansi. Yima phambi kwesitulo bese ugxumela kuso. Vumela izinqa nemilenze yakho yenze umsebenzi. Ngincoma amasethi ama-4 we-10 reps.
• Izikwele ezigxumayo... Beka izinyawo zakho ububanzi behlombe, bese ubeka izandla zakho ngemuva kwekhanda lakho. Hlala phansi ukuze amadolo akho agobe ezinhlangothini ezifanele. Yeqa phezulu ngangokunokwenzeka. Izindlela ezine ezanele zokuphindaphinda okuyishumi nambili.
• Phambili amaphaphu... Isikhundla sokuqala - ukuma okuqondile, emuva ngqo nezandla ebhande. Thatha igxathu elikhulu ngonyawo lwakho lokunene bese ugoqa phansi uye ekhoneni lesokudla. Bese ubuyela endaweni yokuqala bese uphinda inqubo ngomlenze wesobunxele. Yenza amasethi ama-3 ama-reps ayi-10 emlenzeni ngamunye.
• Sumo squats... Yelula imilenze yakho izinyawo zakho zibheke ngaphakathi. Beka izandla zakho ebhande lakho nasezikweleni ujule ngangokunokwenzeka. Ngokuzivocavoca okujwayelekile kwemilenze nezinqe, yenza amasethi amane we-12 reps.
• Ukufa... Ukuzivocavoca kugxile ekuqeqesheni izinqa futhi kufaka ukusetshenziswa kwama-dumbbells. Thatha ama-dumbbells esandleni ngasinye, beka izinyawo zakho zibanzi kunamahlombe akho bese ugoba phambili, ugoba amadolo akho kancane. Ukugcina umhlane wakho uqonde, zehlise kancane phansi. Yenza amasethi ama-4 wamaconsi ayi-10.

Ukuzivocavoca ekhaya kathathu ngesonto usebenzisa izivivinyo kanye namathiphu angezansi azothola imiphumela ngokushesha.

Ukuqeqeshwa kwevidiyo yamantombazane ekhaya

Qiniseka ukuthi uphumula umzuzu phakathi kwamaqoqo, futhi ukuma phakathi kokuzivocavoca akufanele kudlule imizuzu emithathu.

Abakhi bomzimba abaqalayo banaka kakhulu ukuzamazama kwengalo nokungabikho ngethemba lokwakha isisindo semisipha. Kepha, ezimweni eziningi, izandla ziyenqaba ukukhula. Kwenzenjani? Lokhu kungenxa yokuthi ubukhulu bemisipha yezingalo abukwazi ukudlula i-15% yesisindo somzimba.

Imisipha yomlenze yimisipha emikhulu kakhulu emzimbeni womuntu. Uma ubukhulu bemisipha bukhulu, kusho ukuthi uthola ukucindezeleka okuningi, okufaka isandla ekukhiqizeni i-testosterone. I-hormone ikhuthaza ukukhula kwemisipha okujwayelekile. Ngakho-ke, uma ungashintshi imilenze yakho, eminye imisipha ikhula kabi.

Umuntu uyisidalwa esibonakala ngomzimba olinganayo kanye nokulingana kwamazwe womabili. Lesi simo somzimba sandisa amathuba okusinda. Vumelana, kunzima ngokwedlulele kwesigungu esiguqukile ukuhambisa. Lapho unyakazisa umzimba wakho, lwela ubukhulu obufanele. Uma uvulela izingalo zakho ngamandla, ushiye imilenze yakho inganakiwe, ukukhula kwazo kuzoma. Umzimba uzokwenza lokhu ngenhloso ukuze izilinganiso zomzimba zibuyele kokujwayelekile.

I-biceps iyisicubu esincane. Ukukhuphuka kwesentimitha elilodwa kunikeza ukwanda kwesisindo esiphelele ngo-4 kg. Kusho ukuthini? Ukuqeqeshwa njalo kwengalo ngeke kunikeze imiphumela emihle. Ngakho-ke, jikisa imilenze yakho ngezikhathi ezithile usebenzisa izivivinyo eziyisisekelo. Lokhu kwanele ukukhiqizwa kwe-testosterone.

Funda ngokuqeqesha ezinye izitho zomzimba ekhaya ezindabeni zethu. Nelinye icebo: zama ukwenza ukujima okuphelele, unake yonke imisipha emzimbeni. Ngikufisela inhlanhla!

Bukela ividiyo: IL ENLÈVE LES TACHES DE VOTRE VISAGE EN 3 NUITS (Julayi 2024).