1. Ukwandiswa komlenze. Ukuzilolonga kuyomeleza imisipha ye-quadriceps yezintlu. Lungisa isikhundla semva yomshini ukwenzela ukuba xa uhleli, amadolo adlula ngaphaya komda wesihlalo. Beka iintsana phantsi kweenyawo zokuphumla. Ukuqonda iingxaki. Gxotha imilenze phambi kwakho, ngaphandle kokunyanzela iinyawo zakho. Buyela kwisithuba sokuqala nakwi-4 akhawunti.
Indlela yokuqala:
8-12 ukuphindaphinda ngeesisindo se-14-18 kg.
Indlela yesibini:
Ukuphindaphinda kwama-4-6 ngeesisindo ezingama-23-27 kg. Emva koko unciphise umthwalo nge-4-9 kg kwaye wenze ukuphindaphinda okuphindaphindiweyo de ukuphelelwa ngumzimba.
2. Ukuguqa umlenze. Ukuzivocavoca kuqinisa imisipha yamatye. Lungisa isihlalo se simulator ukwenzela ukuba xa uhleli nemilenze eqondileyo, amaqhosha alala emlenzeni. I-limiter kufuneka ibe ngaphaya kweenyawo ngaphezu kwamadolo. Cwangcisa i-press. Ku-4 uguqa amadolo akho ngekona lama-90 degrees. Emva koko buyela kwindawo yokuqala ye-4 akhawunti.
Indlela yokuqala:
Ukuphindaphinda kwama-8-12 ngokulinganiswa kwama-23-32 kg.
Indlela yesibini:
Ukuphindaphinda kwama-4-6 ngesisindo se-32-41 kg. Emva koko zonke ii-3-4 eziphindaphindiweyo ziyanciphisa umthwalo nge-9 kg, kwaye ngoko-kude kube yinto epheleleyo yokukhathala kwemisipha.
Inkqubo
Umgaqo wokusebenza. Ezi zenzo zisebenza kakuhle. Basebenza kwimisipha emininzi ngexesha elifanayo kwaye baqinise ngokukhawuleza. Uya kuwuva emva kwesifundo sokuqala, kwaye uza kubona - kwiiveki 2-3. Ukufudumala / i-hitch. Qala nge-5-minute ye-low-intensity cardio umzimba ukufudumala imisipha yakho. Ekupheleni udonsa zonke iindidi ezinkulu zeemisipha, zibambe isahlulo ngasinye seemitha ezingama-30. Kaninzi kangakanani. Yenza oku kudibanisa kathathu ngeveki. Uqeqesho kufuneka lucatshungulwe kunye neentsuku zokuphumla.
Indlela / ukuphindaphinda
Yenza iiseti ezimbini zomsebenzi ngamnye. Kwindlela yokuqala "yokufudumala", kufuneka kubekho ukuphindaphinda ngaphezulu kunesibini. Isiqalo sesibini kunye nomthwalo osisigxina, kwaye ngoko, xa izidumbu zikhathele, ukunciphisa umthwalo kwaye wenze okuphindaphindiweyo kwakhona. Kwezinye iimeko, kwindlela yesibini, uya kunciphisa kancane umthwalo wokuphelisa ngokupheleleyo imisipha.
Tempo
Ukuze ufumane iziphumo ngokukhawuleza, kufuneka wenze zonke izinto zihambe kancane. Oku kuya kusebenza ngaphezulu kwemisipha yomzimba, kwaye uya kufunda ukuziva umzimba wakho. Phakathi kweendlela, tyala okanye ulungelelanise nale ndlela elandelayo.
3. Ukukhupha ngembuyekezo. Ukuzivocavoca kuqinisa imisipha yeengxenye eziphezulu kunye eziphakathi. Kneel ukuya kwindawo ye simulator. Gamba izibambane kunye nomtya ophezulu. Izandla zichanekileyo. Hambisa i-scapula, "uqokelele" imisipha yomva kwaye, udibanisa iinqumlo ezinqeni kwi-4 ithebhu, wolulela isifuba. Buyela kwisithuba sokuqala nge-4 akhawunti. Indlela yesibini ukwenza ngokubamba izicwangciso ezifanayo ukuze iintendana zijongane.
Indlela yokuqala:
Ukuphindaphinda kwama-8-12 kunye nembuyekezo ye-50-60% yesisindo somzimba.
Indlela yesibini:
Ukuphindaphinda kwama-8-12 kunye nembuyekezo ye-50-60% yesisindo somzimba.
4. Ukuboshwa kwezandla. Ukuzilolonga kuqinisa ii-biceps. Thatha ibha ye mini kunye negriffin ye-zigzag kunye nomtya ophantsi kumgama wamagxa. Yima ngokuthe ngqo. Imilenze echanekileyo ibanzi ububanzi ngaphandle. Cwangcisa i-press. Gungqa isifuba sakho kwaye unciphise amahlombe akho. Iingalo kunye ne-bar ziyancitshiswa ngokukhululeka. Hambisa i-scapula. Musa ukuhambisa izibhambathiso zakho, ukugoba iingalo zakho kwaye uphakamise ibha kumahlombe akho kwiimali ezi-4. Musa ukugoba isandla. Buyela kwisithuba sokuqala nge-4 akhawunti.
Indlela yokuqala:
Ukuphindaphinda kwama-8-12 kunye ne-mini bar enesisindo esingama-9-14 kg.
Indlela yesibini:
Ukuphindaphinda kwama-6-10 ngebhayisi elincinci eli-11-18 kg.
5. Ukongezwa kwezandla. Ukuzilolonga kuyomeleza i-triceps. Thatha i-crossbar ye-block upper traction block ngeentendelezo phezulu. Jongana nomatshini 1-2. Umqolo uphambili. Ubude beembumba ububanzi bodwa, amadolo aphelile. Bend i-elbows yakho kwi-angle ye 90 °. Iingalo ezingaphezu kwamahlombe zixinzelelwe kumacala. Cwangcisa i-press. Ukulungelelanisa iingalo zakho kwiibalo ezi-4, ngaphandle kokuguqa izibilini zakho. Buyela kwisithuba sokuqala nge-4 akhawunti.
Indlela yokuqala:
8-12 ukuphindaphinda ngeesisindo se-14-18 kg.
Indlela yesibini:
Ukuphindaphinda kwama-5 kunye nomthwalo ophezulu, ke u-10-15 - nomthwalo we-9 kg ngaphantsi. Umzimba kufuneka uzinze, kwaye amahlombe kufuneka ahlise.
6. Phinda uphenduke kwi-vise. Ukuzilolonga kuyomeleza imisipha yomshicileli. Beka izandla zakho kwiinqununu zokulenga. Bend zakho iindwangu. Yamkela iinqumle ngaphezu kwentloko yakho. Gungqa isifuba sakho kwaye unciphise amahlombe akho. Bendela imilenze phambi kwakho ukwenzela ukuba iimbombo ezisezintanjeni kunye namadolo aphethwe ngama-90 °. Qinisekisa umshicileli uze udonsa amadolo akho esifubeni. Musa ukuguqula: ukunyakaza kufuneka kube ncinane kwaye kuchaneke. Buyela kwisikhundla sokuqala. Izindlela zoku-1 neye-2: ukuphindaphinda kwama-6-12. Ngenxa yokusebenzisa amandla, awukwazi kuphela ukuhlakulela imisipha yakho, kodwa unokunqoba uxinzelelo.
Yenza ngayo ngemithwalo enzima, kwaye uya kufumana ngokukhawuleza iziphumo ezibonakalayo. Ukubonelela ngezihlunu ngamandla. Ukuba ungadli kakuhle, yonke imizamo yakho iya kutshabalaliswa. Njengomqeqeshi womntu siqu uJulia Feldman uchaza ukuba, iiprotheyini ezidumile zondlo zinokukunceda ukwakha ubunzima be-muscle, kodwa azikwazi ukulandelwa ixesha elide. Ngoko ke, cwangcisa ukutya kwakho ukuze kube nama-carbohydrate angama-55, i-protein 20% kunye namafutha e-25%. Hlanganisa uqeqesho lobunzima kunye nezinye iintlobo zomsebenzi wokusebenza. Eyona nto ihambelana nale ngxaki iya kuba yieklasi zePilates, kunye ne-yoga kunye nokubhukuda, kuba zibonelela ngokulinganisela kwemistim kunye nomlinganiso womzimba. I-Cardio iya kunceda ukutshisa amafutha amaninzi, ngenxa yezihlunu eziphucukileyo ziya kubonakala ngakumbi.