Igumbi lokuPhepha elincane

Bambalwa abesifazane abaza engqondweni ukukhetha ukuvivinya umzimba. Ngenkathi kusekhona umbono wokuthi endaweni enjalo ungaba ngumuntu wesilisa nje kuphela, kodwa hhayi omncane futhi omuhle. Nokho, lokhu kungumlando nje! Eqinisweni, ukuqeqesha ekuzivocavoca kungasetshenziswa ezinhlobonhlobo ezimbili - noma ukwandisa umthamo we-muscle, noma - ukulahlekelwa isisindo.

Ingabe ukuvivinya umzimba kusiza ukuncipha?

Ukulahlekelwa isisindo ngosizo lwe-gym kungenzeka nakanjani. Ngaphezu kwalokho, unethuba langempela lokwenza umzimba wonke ube mncane ngevolumu, kodwa futhi ukuthola imisipha emihle, enhle kakhulu ezokwenza umzimba wakho uphelele futhi ukhangele. Ngempela, nje nje mncane - akusho ukuthi kuhle!

Into eyinhloko ukukhumbula umthetho wegolide: ungakwazi ukulahlekelwa isisindo ekuzivocavoca, uma unika umzimba wakho inhlanganisela ye-anaerobic nomthwalo we-aerobic-noma-ke. inombolo enkulu yokuphindaphinda ngesisindo esincane kanye namakhefu amancane kakhulu phakathi kwezindlela. Leli qhinga elizokuvumela ukuba ulahlekelwe isisindo ngempumelelo, wenza kuphela ku-gym!

Indlela yokulahlekelwa isisindo ejimini?

Indlela elula yokwehlisa isisindo ekuzivocavoca ukusebenzisa umjikelezo wesiyingi. Lolu hlelo lulula: uqhubeka njalo endleleni ngayinye yokufanisa (isibonelo, iziphakamiso ezingu-20 zokukhanya noma okuphakathi). Kubalulekile ukwenza ngaphandle kokuyeka nokuyeka - nje kuqedile ngezinye izivivinyo, ngokushesha wathatha abanye. Uma uqedela ukuqala kokuqala, okwakungeyindlela eyodwa kumfanisi ngamunye, kufanele uhambe ngokushesha ukuya kumjikelezo wesibili. Imibuthano enjalo, ngayinye ehlanganisa indlela eyodwa kwisimulator ngasinye, ingaba yinye kuya kweyesihlanu.

Kuyinto efiselekayo ukuthi ukuqeqeshwa kule modeli kungapheli imizuzu engaphansi kwengu-40 futhi bekuhlale kuhambisana nokufudumala kokuqala kanye nesigqoko sokugcina (ukulula okujwayelekile kuzokwenza). Ukuze uzuze imiphumela emihle, kudingeka wenze okungenani izikhathi ezintathu ngesonto njalo ngosuku!

Uhlelo lwe-gym lokulahlekelwa isisindo

Esikhathini ngasinye, ukuzivocavoca umzimba ekuzivocavoca kuzoba okuhlukile, njengoba ukuvivinya umzimba kuhlonywe ngezindlela ezahlukene. Kubalulekile ukucabangela ukuthi umzimba wakho wuhlelo olulodwa, futhi akudingeki ukhethe indawo encane (cindezela noma izintambo) futhi usebenze kuphela kulo, ngisho noma kuyindawo enenkinga kakhulu. Kubalulekile ekuqeqeshweni ngalunye ukwenza zonke izicubu ezingahle zenziwe ngosizo lwemishini etholakalayo ekuzivocavoca kwakho.

Ukulahlekelwa isisindo ngokwanele ukwenza izikhathi ezintathu ngesonto. Uhlelo olulinganiselwayo lokuqeqeshwa kwakho kufanele kube kanje.

Usuku lokuqala. Siqala ngokufudumala kwendabuko, ungasebenzisa i-treadmill noma ibhayisikili yokuzivocavoca imizuzu engu-10-15. Khona-ke senza ukuqeqeshwa okuyisigungele:

1. Ukwandiswa kwemilenze ku-simulator (izikhathi ezimbili kuya kwezi-20).
2. I-Romanian deadlift (3 kuya ku-20).
3. Izikwele ku-Smith simulator (3 kuya ku-20).
4. Ukuguqula umlenze ngentambo yekhebula (3 kuya ku-20).
5. Hlanganisa ebhokisini eliphezulu phezulu esifubeni (3 kuya ku-15).
6. I-lever idonsa (3 kuya ku-15).
7. Hamba izimbongolo ngesandla esisodwa esihlalweni (3 kuya ku-15).
8. Ukutshala kwe-dumbbell emathafeni (3 kuya ku-15).
9. Cindezela (3 kuya ku-20).

Usuku lwesibili lokuqeqesha:

1. Umshini wezingqungquthela uqamba amanga (3 kuya ku-12).
2. I-dumbbell ilele engeni (3 kuya ku-12).
3. Ulwazi lwazi ngesandla simulator (3 kuya ku-15).
4. Faka phezu kwe-block triceps (3 kuya ku-15).
5. Ukwandiswa kwezimbongolo ezivela ngemuva kwekhanda (3 kuya ku-12).
6. Ama-biceps anama-dumbbells amile (3 kuya ku-12).
7. Izimbiza ezinama-dumbbell ahlezi (3 kuya ku-12).
8. Cindezela (3 kuya ku-20).

Usuku lwesithathu lokuqeqeshwa:

1. Iphutha (izikhathi ezingu-3 kuya kwezi-20).
2. Izikwele ezine-barbell noma ezinama-dumbbell (3 kuya ku-20).
3. Ukubopha imilenze ku-simulator (3 kuya ku-20).
4. Ukunciphisa imilenze ku-simulator (3 kuya ku-20).
5. Ukuzala imilenze ku-simulator (3 kuya ku-20).
6. I-Dumbbell press ihlezi (3 kuya ku-12).
7. Ukuphakamisa ama-dumbbells ezinhlangothini (3 kuya ku-12).
8. Noma yikuphi ukuzivocavoca komshini (3 kuya ku-20).

Ngemuva kokuqedela ingxenye yamandla ohlelweni futhi, hamba ku-treadmill noma usebenzise ibhayisikili futhi usebenzise imizuzu engu-20-40. Ungakhohlwa ukuthi azikho izindlela ezilandelanayo kwi-simulator eyodwa, kodwa okokuqala indlela yokuqala kokuqala, bese kuqala indlela yesibili, njalonjalo.