Amantombazane amaningi ayesaba ukugubha njengomlilo, ekholelwa ukuthi angaphumelela futhi abe abanikazi bemizimba yabantu. Iphutha elibi! Bheka izinkampani zethu zebhayisikili uZinaida Rudenko, u-Oksana Artemov nabanye. Ingabe ufuna isibalo esifanayo esinembile? Bese ungena ehholo! Ukuhluma okuvela kuwe ngokomzimba akusebenzi ukwenza ukwakha okukhulu kwemisipha, udinga ukusebenzisa izidakamizwa ze-hormonal, ngakho ungathatha ama-dumbbell bese usebenza wena ngaphandle kokwesaba. Kodwa ukuze ungadangali futhi uthole umphumela oyifunayo, kudingeka ube okungenani umqondo othile wemigomo yokuzivocavoca ekwakheni, futhi uhlukile emfundweni yokudansa noma emakilasini aerobic.
Ngokuvamile, uhlelo lweviki luhlukaniswe ngo-3-4 ukuvakashela ihholo, okuphakathi okungenani kumele kube okungenani usuku olulodwa lokuphumula. Ngesikhathi imisipha iphumula, phumula futhi ukhule ngamandla. Ukuqeqeshwa ngalunye kuhlinzekwa emaqenjini amaningana ama-muscle, ngoba akunakwenzeka ukuba asebenze yonke imisipha yomzimba ngendlela efanisayo ekusebenzeni okulodwa.
Ukuzivocavoca ngokwemvelo kuhlukaniswe ukuzihlukanisa nokuzivocavoca okuyisisekelo ekuzivocavoca. Uma uqala, isikhathi sokuqala isakhiwo sakho esiyinkimbinkimbi sizoba nokuzivocavoca okuyisisekelo, ngoba kudingeka uqale ukwakha isisindo somzimba. Kuyini ukuqeqeshwa kwamandla ayisisekelo? Lokhu kuvivinya umzimba, uma wenza inqwaba yemisipha ehilelekile. Zenziwa ngokuyinhloko ngezisindo zamahhala. I-isolators yenzelwe ukugaya imisipha, ibanike umumo oyifunayo futhi yenziwa kuma-simulators.
Ukuzivocavoca okuyisisekelo kwabesifazane ngokusemthethweni akufani nokuzivocavoca kwamadoda. Inqubo yokubulawa ingenye, ngakho-ke ekusesheni umbukiso wevidiyo ungakwazi ukubona ngokugcwele umsebenzi owenziwe yindoda. Kodwa uma ufuna ukusebenzisa izinhlelo ezenziwe ngomumo, kungcono ukuthola lezo ezenzelwe amantombazane, njengoba zenziwe ngenhloso yokusebenza ezindaweni eziphuthumayo zabesifazane.
Ukunakwa sicela! Ukuzivocavoca okuyisisekelo nama-dumbbells, kanye namanye amaqobolondo, kumele uyenze, uzikhethele isisindo ozoyithuthukisa yona ecacisiwe ohlelweni inombolo yephindaphindiwe. Yiqiniso, ukuqagela ngokushesha isisindo kunzima, kodwa kuyoba nesipiliyoni. Kunconywa ukuthi ube nohlu lokuzivocavoca kanye nawe bese ubhala phansi isisindo owazichazela wena eklasini lakho lokuqala.
Into eyinhloko ukuthi, ungaxoshanga isisindo, ngokuqinisekile kubalulekile, kodwa kubaluleke nakakhulu ukwenza izivivinyo eziyisisekelo zabaqalayo ngokusemthethweni nangendlela efanele. Kungcono ukuthatha isisindo esincane, futhi ekugcineni uzuze ulwazi futhi ukwandise. Qaphela ikakhulukazi ekuzivocavoca emahlombe, njengoba kulula kakhulu ukulimala.
Ungakhohlwa mayelana ne-cardio! Ukuqeqesha nge-formula "cardio + umzimba wokuzivocavoca" kunikeza umphumela omkhulu wokulahlekelwa isisindo. Isikhathi sabo singaba yisiphi: kusukela kumaminithi angu-30 kuya ku-1.5 amahora. Futhi khumbula ukuthi ukuqeqeshwa kwe-cardio kuyoba nomphumela ozinzile futhi oqondile kuphela uma ubahambisa ngezikhwepha ukuqeqesha izikhathi ezingu-3-4 ngesonto futhi uqaphele ukudla okunempilo.
Ngezansi inguqulo eyenziwe ngomumo yalolu hlelo, olubandakanya ukuzivocavoca okuyisisekelo kakhulu kwamantombazane. Ungaqala ukwenza lokhu okuyinkimbinkimbi, kancane kancane ugcwalise ulwazi, ulungise futhi ulungise uhlu lwazo umzimba. Ehholo kukhona njalo umfundisi, ongacacisa ukuthi ungenza kanjani izivivinyo ezithile eziyisisekelo ehholo. Umsebenzi wayo oyinhloko ukuhlinzeka izimo ezikhululekile kuwo wonke umuntu ohilelekile nokulawula ukuphepha koqeqesho.
Uhlelo oluyisisekelo lokuzivocavoca
Isakhiwo esiyinkimbinkimbi semisebenzi eyisisekelo kuleli cala senzelwe izikhathi ezintathu ngesonto.
Usuku lokuqala:
- Isandiso somlenze emshini 2h15.
- I-squat ene-bar 4x12.
- Cindezela izinyawo kumshini 3x12.
- Isandiso somlenze emshini 2h15.
- Cindezela ama-dumbbells ehleli 3х12.
- Ukushaya induku phambi kwakhe ngokubamba isilinganiso esifubeni 3x12.
- Cindezela ku-3-4 ubeka ukuphindaphinda kokuphindaphindiwe.
Usuku lwesibili:
- Ukunciphisa emshini wesimiso esifubeni kuhleli 3h15.
- Ukwandiswa kwama-dumbbells ngemuva kwekhanda ngesandla esisodwa 3x12.
- Ukuboshwa kwama-dumbbells kumile 3х10.
- Kick-back 3х10.
- Ukugobhoza izandla emshinini ngokugcizelelwa kwezigqoko 3х12.
- I-Caviar emi emshini we-4x15.
Usuku lwesithathu:
- Ukubopha imilenze kumshini 2h15.
- Faka izintambo emilenzeni eqondileyo 4x12.
- Ukubopha imilenze kumshini (ukuhlala noma ukulala) 3х15.
- I-traction ye-block kuya esifubeni esivela phezulu ngu-3x12.
- Ukuhlelwa kwebhulogi enezingqimba 3х12.
- Cindezela ku-3-4 ubeka ukuphindaphinda kokuphindaphindiwe.