Kodwa uyazi kakuhle ukuba konke kwenzeka ntoni. Njalo xa wenza isigqibo sokubandakanyeka ngokunyanisekileyo kwimpilo, kodwa emva kweeveki ezimbalwa zokuzimisela kwakho akukho mkhondo, kwaye ngokukhawuleza uqala ukubopha umlenze kunye neentambo. Izindlela zokuphuhlisa umdla kwimidlalo ziya kuba ngabahlobo abalungileyo ekukhethiweyo.
Sinokuqiniseka njani ukuba iinjongo ezilungileyo azihlali zihlala ngonaphakade, kodwa ziba nekhonkrithi, izenzo eziqhubekayo, indlela yokuphila? Kule nqaku, uya kufumana iingcebiso ezisebenzayo malunga nendlela yokugcina umoya kunye nomnqweno wokuqeqesha ngokusekelwe kukuphuhliswa kweengcali zengqondo kunye nezinye iingcali, kunye neengcebiso zabasetyhini abaqhelekileyo abaye bakwazi ukuqeqesha inxalenye yobomi babo. Ukongezelela, sikunike isethi yokuzivocavoca, okuza kunyaka wonke kuya kunceda ukugcina umzo womzimba nomphefumlo. Uninzi lweeseti zokuzivocavoca ngethuba lokuyeka ukunika iziphumo, kodwa inkqubo yethu yakhiwe ukukunceda ukuba uphumelele ngakumbi nangaphezulu.
Ngaba ulungele ixesha lokugqibela ukunika ithuba lokungena kwimidlalo? Emva koko vula ikhasi: kukho konke ukudibanisa kwiklasi kwaye ungalahlekelwa lo mqondo! Abo badlala imidlalo rhoqo bayavuma ukuba iziphumo ezicacileyo yindlela efanelekileyo yokugcina umnqweno wokuqhubeka noqeqesho. Xa izambatho zibonakala zikhululekile, isisu somelele, imilenze ibonakala ilula, ngoko ulungele ukuya kwindawo yokuzivocavoca. Ingxaki yile: emva kweeveki ezimbalwa zokuqeqesha, uqaphela ukuba inkqubela yakho iyancipha. Uyaqhubeka ukugubha utshintsho, kodwa ayingabalulekanga njengasekuqaleni, kwaye umdlalo wakho wezemidlalo uqala ukuncipha. Ukuba awuyi kutshintsha inkqubo yoqeqesho, inkqubela iya kuhlaba emva kweveki ezi-4-6. Inkqubo yethu yokuzilolonga yenzelwe ngendlela efana nokutshintsha nokuphuhlisa kunye nawe. Ngexesha elifanayo, uya kukhangela imithwalo engaphezulu kunexesha elide, okanye wenze okufanayo ngendlela entsha, ukuze ukwazi ukulayisha imisipha ngempumelelo, kwaye ukuze uqhubeke unomdla ekusebenziseni.
Okokuqala, ukwenza izinto ezisibhozo zokuzivocavoca, uqinisa imisipha, ngokunyuka ukwandisa umthwalo. Emva kweeveki ezi-4-6, xa uqeqesho luza kuba lula kuwe kwaye lufezekise, luya kuqala ukwenza i-version ephakamileyo yeendlela ezifanayo. Siphinde sinikeze inketho yesithathu, inzima kakhulu, ongayenza xa iqanaba lesibini lilula kakhulu. Emva kokuba usebenzise isakhono sokwenza zonke izivivinyo, kufuneka ukhulise ngokunyanisekileyo ubukhulu bomsebenzi ukuze uqhubeke uhambela phambili. Ukwenza oku, kuyona nto ingcono ukutshintsha isethi yokuzilolonga. Iziphumo zakho zixhomekeke kwizinga lokusebenza ngokomzimba. Ngokuqinisekileyo, nokuba umthwalo ubuncinane uluncedo kumzimba, kodwa ukuba ufuna ukwenza inkqubela phambili, kufuneka uhlale uyanzela imisipha ukuba isebenze, ukwandisa inani lokuphindaphinda nokuzama zonke iindlela zokuzilolonga. Ungadinga ukuchitha amandla amaninzi kunaphambili, kodwa uya kuqonda ukuba umdlalo ufanelekile ikhandlela xa ubona umzimba wakho onamandla kwaye unomdla onqwenelayo wokuqhubeka udlala imidlalo.
- Lunge. Ukuzivocavoca kwomeleza izihlunu zangaphambili nangeminyango yangasemva kwezintambo, izibonda, umqolo ophezulu kunye namahlombe. Yima ngokuthe tye, iinyawo zeenyawo zihluke ngokubanzi, inyawo elingaphambi kwekhohlo, ngakwesobunxele uncike kwizwane. Beka ibha yebhayi kwi-sternum, iingalo ziyawela, iintendelezo ezikufutshane namagxa. Thatha inyathelo elingaphambili ngonyawo lwakho lokunene uze uphume kwi-lunge. Qinisekisa ukuba idolo elifanelekileyo liphezu kwe-ankle, kwaye ikhohlo lijongene nomgangatho. Lungisa imilenze yakho. Yenza konke ukuphindaphinda kokuqala kunye, ngoko ke ngolunye unyawo.
- Ukubuyela kwindawo yokuqala, yenza ukuhlaselwa kwinqanaba lokunene, uze uqonde imilenze yakho. Phakamisa ibha yebhayi ngaphaya kwentloko yakho kwisandla esicacileyo. Ngaphandle kokunciphisa ibha, yehla emlanjeni, uze ulungele imilenze yakho kwakhona. Yenza konke ukuphindaphinda kokuqala kunye, ngoko ke ngolunye unyawo. Isikhundla sokuqala - ukuma ngokuthe tye, iinyawo zeenyawo-ububanzi ngaphandle, ibha yebhayi iphakanyiswa ngentloko kwiingalo ezichaziweyo. Ngaphandle kokunciphisa entanyeni, thabatha umqolo emva kweenyawo zakho uze uhlele phantsi. Buyela kwisikhundla sokuqala uze uphinde usebenze ngonyawo onyawo. Yenza konke ukuphindaphinda, ukutshintsha imilenze. Iinqununu eziphakanyisiweyo: 4-7 kg.
Inkqubo yeeklasi. Zonke izivivinyo zethu zinkxwaleko zixelisa ukunyakaza esenzayo kwimihla ngemihla (izikwere, iintlambo, ukuphakamisa izinto). Xa uyenza, kufuneka ugcine umzimba ulinganise, ngoko imisipha yomzimba wakho (cindezela kunye nomva) isebenza kulo lonke uqeqesho.
Isiseko
Yenza le nkathazo 2-3 ngeveki, ukuphumla ubuncinane ngosuku olunye phakathi kweeklasi ngaphandle kwezinga lokulungiselela. Yenza ukhetho loku-1 lwazo zonke izivivinyo kulo myalelo kwiiveki ezi-4-6. Xa baya kunikwa ngokukhululeka, uye kwindlela yokukhetha 2. Emva kwesinye iiveki ezi-4-6, qala ukuhlola inketho 3.
Ukufudumala
Ekuqaleni kwemisebenzi emizuzu emi-5, sebenzisa i-cardio exhalations of intensity, intle kwi simulator yokuqeqesha, apho izandla kunye neenyawo zisebenza ngokufanayo. Kwiphepha lokunyathela, sebenze ngamandla, kunye nebhayisikili yokumisa - pha kamisa kwaye unciphise izandla zakho. Emva koko landela indlela yoku-1 yeendlela zokuqala ezine ngaphandle kokunyamezela okanye ngokuncinci kakhulu.
Indlela / ukuphindaphinda
Ukuba unomtsha okanye ungabandakanyekanga kwimidlalo kwiiveki ezi-6, landela iindlela ezi-1-2 ezivela kwi-12-15 yokuphindaphinda komsebenzi ngamnye. Ngomgangatho omgangatho woqeqesho (uqeqeshe amaxesha amabini ngeveki kwiiveki ezisi-8 okanye ngaphezulu) yenza iindlela ezi-2-3 ukususela ngokuphindaphinda kwama-10-12 kwenkqubo nganye. Ngezinga eliphezulu lokuqeqesha (uqeqeshe amaxesha amathathu ngeveki kwiinyanga ezi-4 zokugqibela okanye ngaphezulu), landela iindlela ezingu-2-3 ukusuka kwii-8-12 zokuphindaphinda zovavanyo ngalunye. Kungakhathaliseki ukuba umgangatho wokulungiselela phakathi kweendlela zihlala kumzuzwana wama-45-90.
Ukunxibelelana
Phakathi kweendlela zokwakheka ngokuchanekileyo ngokuthe ngqo kwezi zihlunu eziphuhlisa lo msebenzi. Sebenzisa umgaqo woluhlu olusebenzayo. Ukwenza oku, hlela umsizi obhekene nomnye ofuna ukuwolulela (umzekelo, ukuba ufuna ukululalisa iisipha zangasemva kwethanga, welula i-quadriceps). Bamba iqela ngalinye imizuzwana eyi-10 ukuva uxinzelelo lwe-muscle. Phinda uphinde usebenzise amaqhinga ama-5-10 maxesha kwiqela ngalinye leemisipha.
I-Push-ups
Ukuzivocavoca kuqinisa imisipha yesifuba, phambi kwamagxa kunye ne-triceps. Yima kuzo zonke ezine, amadolo ebubanzi bamagxa, iintendelezo ziphumla phantsi, iminwe ikhangele phambili. Qinisekisa izihlunu ze-press kwaye, ngaphandle kokuguqa izandla zakho, nciphisa i-pelvis ukuze umzimba wenze umgca ochanekileyo. Bend i-elbows yakho ngekona elifanelekileyo. Gweba iingalo zakho uze ubuyele kwindawo yokuqala. KwiSimulator simulator, setha umgca wecala kwi nqanaba lezintini, izisindo mazibe ngolo hlobo ukuba i-crossbar ayihambeli xa uncike kuyo. Yibambe intente yesandla esincinane kunokuba ububanzi bamagxa, izandla zichanekile. Thatha amanyathelo ambalwa ukuze umzimba wenze umgca ochanekileyo ukusuka phezulu ukuya kwiintendele. Gcina izibonda zakho uze ugobe sakho esifubeni, ngaphandle kokuguqula umva wakho. Wring it. Yenza imilenze eqondileyo phantsi, uncike kwiintwane zeenyawo. Iinqununu eziphakanyisiweyo: zingekho ngaphantsi kwe-25 kg nge-2, ngaphandle kwezinto ezi-1 ne-3.
Ukugxotha kunye nokulandelelana
Ukuzivocavoca kwomeleza imisipha yamacangca angaphambili nangasemuva, ezinqeni, emaphakathi nasemva kwamahlombe. Namathisela iimbambo kwi-puller yekhebula ukusuka ngasezantsi. Yima ngokuthe tye, iinyawo zangeenxa zonke. Ukuqonda izibambane, izandla ngqo, iintendelezo zijongene. Yenza i-squat squat kwi-angle ye-degrees ezingama-45, umzimba uphazamise phambili. Xhuma kwaye unciphise iilahla. Bend i-elbows emuva kwinqeni. Gxininisa iingalo zakho uphinde uphinde usebenze ngelixa uhlala kwisiqingatha se-squat isikhundla. Yima ngqo kwi simulator ye-traction simulator. Yenza i-squat yesiqingatha. Gamba isibamba ngesandla sakho sobunxele, isandla sokunene silingene silingana nentambo yesobunxele, ingalo yangakwesokudla iqalwe phambi kwakho ekuphakameni kwamagxa. Yenza i-traction ngesandla esisodwa. Yenza konke ukuphindaphinda omnye, ngoko ke ngolunye uhlangothi. Ngaba ama-squats (amaqatha afana nomgangatho ophantsi). Ngethuba ngeli xesha, yenza umtsalane ngesandla esinye kuqala ngakwesobunxele uze ube nesandla sokunene. Iinqununu eziphakanyisiweyo: 10-15 kg ukulandelelana ngezandla zombini, 7-10 kg ukulandelana ngesandla esinye.
Deadlift
Ukuzilolonga kuyomeleza imisipha yomva nangemva kwamathanga. Thatha isilumkiso ezandleni zakho, yimile, imilenze isancinci kunamahlombe, iingalo ziyancipha emzimbeni, iintende zibheke ngaphakathi. Ukugcina umqolo wakho ngokuchanekileyo kwaye ungagcini ngamadolo akho, sondela phambili ephuma emacaleni akho ukuze umzimba uhambelane nomgangatho, kwaye iidumbbell zikufuphi. Cwangcisa imeko uze ubuyele kwindawo yokuqala. Indawo yokuqala iyafana. Dlulisa ubunzima bomzimba emlenzeni wokunene, ukuwuguqa kancane emadolweni, uphakamise umlenze wesobunxele. Hamba phambili ukusuka emagqabeni ukuze umzimba uhambelane nomgangatho, kwaye iidumbbell ziphambi kwe-right shin. Khangela ngqo phantsi. Phakamisa umlenze wangakwesobunxele sobunxele ukuze uhambelane nomgangatho kunye nomnye umgca nomzimba. Nciphisa unyawo lwakho lwesobunxele uze ufike phantsi uze ulungele. Yenza konke ukuphindaphinda kokuqala kunye, ngoko ke ngolunye unyawo. Yenza ukhetho 2 ngelixa umile kumathambile. Iinqununu eziphakanyisiweyo: i-1 - 4-5 kg, i-2 - 1,5-2 kg, i-3-ngaphandle kokuxanduva.
Ukuhlaselwa phantsi
Ukuzivocavoca kuqinisa imisipha emaphakathi nasemacaleni, kunye ne-3 - nayo imilenze. A. Faka isibambiso kwisitrha sekhebula esivela ngasentla. Faka ibhola yokufaneleka phambi kwesimiso kwaye uhlale kuyo ukuze isandla sokhohlo sihambelane nekhebula lomqeqeshi. Gamba ngesandla sokhohlo ngesibambiso, zombini iingalo eziluncedo ziphakanyiswa phezulu ngaphaya kwinqanaba leplanga, iintendelezo zijongana. Ukudibanisa amahlombe kunye nokudonsa i-elbow back and down to the waist. Buyela kwisikhundla sokuqala. Yenza konke ukuphindaphinda kuqala kunye, ngoko ke ngolunye uhlangothi. Yenza lo msebenzi xa umile. Umlenze ochasene nengalo oyitshoyo ingaphambili, enye isetyenziswe kwakhona kwaye ixhomekeke kwizwane. Yenza okukhethwa kukho 3, kodwa yenza zombini kwaye udibanise ngokufanayo. Iinqununu eziphakanyisiweyo: 10-15 kg nge-1, 12-14 kg ye-2 ne-3.
4 iimfihlelo zempumelelo
• Zonke iintshukumo mazibe zihamba kakuhle kwaye zilawulwe: phezulu - ii-akhawunti ezimbini (imizuzwana emibili), ezantsi - ii-akhawunti ze-2-4 (imizuzu emi-2-4).
• Qinisekisa izihlunu zecandelo elingaphantsi lomshicileli kwaye udwebe esiswini, umgudu kufuneka uhlale ungathathi hlangothi.
• Khetha ukonakala okunjalo ukwenza izidumbu zibe ukhathele ngokukhawuleza ekupheleni kwendlela (ukuphindaphinda kokugqibela kufuneka unikezwe ubunzima). Abaqalayo kufuneka baqale ukubandakanya nomthwalo omncinci.
• Ukuba awufuni nje ukuqinisa imisipha, kodwa ukulahla amanxeba amaninzi, ukongeza ukusetyenziswa kwe-cardio ngama-25-40 imizuzu 2-4 ngeeveki. Okokuqala, ukuqeqeshwa kwe-cardio kufuneka kube yintliziyo ephantsi. Xa ukuma kwakho kukuphucula, wandise umthwalo. Iinjongo zakho eziphambili zi-1-2 ze-high-intensity cardio workouts ngeveki.
Ukuphakamisa ingalo ebambelele kumacala
Ukuzivocavoca kwomeleza imisipha ye-back upper kunye namahlombe. Thatha iidumbs, ubeke izandla zakho kunye nomzimba, iintende zikhangele ngaphakathi, imilenze ibanzi ububanzi. Guqa ngamadolo uze udibanise ngokungathi uya kuhlala esihlalweni sobuhlalo ophezulu. Ukudibanisa amacandelo. Phakamisa izibonda zakho kunye namacala ukuya kwinqanaba lamahlombe, ngokukhawuleza uvula iintende zakho. Buyela kwisikhundla sokuqala. Phinda usebenze, kodwa xa izibonda ziphakamileyo kwamagxa, pha kamisa amahlombe abuyele kule ndawo ephezulu, ziveze iintende ukuze zikhangele phambili, kwaye iingalo kufuneka ziboshwe kwi-angle engama-90 degrees. Nciphise iinqwelo zakho uze ubuyele kwindawo yokuqala. Yenza ukhetho. Ukususela kwindawo apho iingalo zibophe kwi-angle ye-degrees ezingama-90 kwaye iintendelezo zikhangele phambili, pha kamisa izandla zakho ngaphezu kwentloko yakho ukuze zibe ngaphezu kwamagxa akho. Buyela kwisikhundla sokuqala. Ukuphakanyiswa izisindo: 1-2 kg (kwisandla ngasinye).
Ukudibanisa nokubamba
Gamba i-dumbbell ngezandla zombini. Yima ngokuthe tye, iingalo ezithe ngqo ziwe phambi kwakho, isilumkiso esisezingeni lokunyuka. Gxininisa imisipha yeendaba. Ukuguqa ngamadolo uze udibe phantsi, njengokungathi ufuna ukuhlala esihlalweni kwaye ngokufanayo ubeke isikhalazo phantsi. Isisindo somzimba siwela kwizithende. Buyela kwisikhundla sokuqala. Ngaba izikwele zifana neyesiqendu 1, kwaye xa ulungisa imilenze yakho, bhinqa iibhokhwe zakho uze udonse i-dumbbell kumgangatho wesigxina. Yenza okukhethwa kukho 2, uze ulungise izandla zakho kunye ne-dumbbell phezulu ngentloko yakho. Nciphisa izandla zakho uphinde uphinde ubambane. Iinqununu eziphakanyisiweyo: 4-7 kg.
I-"backflyfly"
Ukuzilolonga kuyomeleza imisipha yomqolo ongentla nasemva kwamahlombe. Faka ifonti yokuzivocavoca kwindawo efanelekileyo. Beka phezu kwayo ukuze isifuba siphephe kwiphepha lebhokisi. Imisongo ingalala ebhentshini okanye iphumle phantsi. Thatha iidumbs. Izandla zihlaliswa ngokukhululekile, iintendelezo zijongana. Ukudibanisa amahlombe kunye nokusasaza izandla zakho kumacala. Ukusabalalisa amahlombe ukuze ekupheleni kwentshukumo iintendelezo zijongene phambili; izithupha. Ukwandisa iintende zezandla zakho uze ubuyisele izandla kwisimo sawo sokuqala. Yenza lo msebenzi, ukuma, amadolo agugukileyo, umzimba uphonsela phambili ukusuka emagqabeni kwinqanaba lika-45-60 degrees ukusuka kumgangatho. Yenza usebenziso olunye ngesandla ngasinye kwisimo sokuma. Isandla samahhala sihlala esinqeni. Ukuphakanyiswa izisindo: 1-2 kg (kwisandla ngasinye).