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Ukuphakamisa ama-wieghts - sizixazulula kanjani

Ngabe ukuphakamisa isisindo kwenza ini emzimbeni wakho?

Phakamisa izinsimbe ezisindayoakuyona nje eyokuqumba nokwakha isisindo semisipha, kusho ochwepheshe. Izinzuzo zayo zibandakanya ukuma okuthuthukile, ukulala okungcono, ukuthola ukuminyana kwethambo, ukulondolozwaisisindoukulahleka, ukukhulisa imetabolism, ukwehlisa ukuvuvukala nokuvimbela izifo ezingamahlalakhona, phakathi kohlu lokuhlanza izinto ezinhle.Juni 10. 2017 Nov.





Imisipha, sinayo engaphezu kwe-600 yayo. Zakha phakathi kuka-1/3 no-1/2 wesisindo somzimba wethu futhi ngokuhlanganyela nezicubu ezixhumanisayo ziyasibopha ndawonye, ​​zisiphakamise futhi zisisize sinyakaze. Ukwakhiwa kwemisipha kuyinto oyithandayo, imisipha idinga ukunakwa njalo, ngoba indlela ophatha ngayo nsuku zonke izonquma ukuthi iyabuna noma iyakhula.

Ake sithi ume phambi komnyango ulungele ukuwuvula. Ubuchopho bakho nemisipha yakho kulungiswe kahle ukukusiza ukufeza le nhloso. Okokuqala, ubuchopho bakho buthumela isignali kuma-motor neurons engalweni yakho.

Lapho bethola lo mlayezo, bayavutha, kubangele imisipha ukuba iqhume futhi ikhululeke edonsela emathanjeni engalweni yakho futhi iveze ukunyakaza okudingekayo. Lapho inselelo iba nkulu, isignali yobuchopho iba nkulu, futhi i-motoric Units ihlangana ukukusiza uqedele umsebenzi wakho, kepha kuthiwani uma umnyango wenziwe ngensimbi eqinile, lapho imisipha yakho yengalo ingasakwazi ukudala okwanele ukuzivocavoca ngokwabo ukuyivula, ukuze ubuchopho bakho bukhulume nawe. Ubeka izinyawo zakho phezulu, uthinte isisu sakho, futhi uguqule umhlane wakho ukuze wakhe amandla anele okuwuvula.



Isistimu yakho yezinzwa ivele ibe nezinsiza osuvele unazo, eminye imisipha esetshenziselwa ukuhlangabezana nokufunwa, imicu yakho yemisipha iba nohlobo olwehlukile lokushintsha kwamaselula. Uma ubabeka ngaphansi kwengcindezi, bazothola ukulimala okuncane, okuyinto enhle kulo mongo. Ngokuphendula, amangqamuzana alimele akhipha ama-molecule okuvuvukala abizwa ngama-cytokines, enza amasosha omzimba asebenze ukulungisa ukulimala.

Yilapho kwenzeka khona umlingo wokwakha izicubu. Lapho kukhula umonakalo ezicutshini zemisipha, kulapho umzimba wakho kufanele uzilungise ngokwengeziwe. Umjikelezo ovelayo womonakalo nokulungiswa ekugcineni wenza imisipha ibe nkulu futhi iqine njengoba ivumelana nezidingo eziphakama ngokwengeziwe.

Njengoba imizimba yethu isivele ivumelane nemisebenzi eminingi yansuku zonke, ngokuvamile ayikhiqizi ukucindezeleka okwanele ukukhuthaza ukukhula kwemisipha emisha. Ngakho-ke ukuze wakhe imisipha emisha, inqubo iyi-c. Kanye ne-hypertrophy, amaseli ethu kufanele avezwe umthwalo ophakeme kakhulu kunendlela obujwayele ngayo.



Uma ungaqhubeki ubeka ukumelana nemisipha yakho, izoncipha, inqubo eyaziwa ngokuthi i-muscle atrophy, imisipha iye emazingeni aphezulu okuxineka, ikakhulukazi ngenkathi isicubu sinwetshiwe, esaziwa nangokuthi ukusikwa okumile, sakha izimo ezisebenzayo ezintsha ukukhula. Kodwa-ke, imisipha incike kokungaphezu komsebenzi ukuze ikhule. Ngaphandle kokudla okufanele, ama-hormone, nokuphumula, umzimba wakho ubungeke ukwazi ukulungisa imicu eyonakele yemisipha.

Amaprotheni ekudleni kwethu agcina isisindo semisipha ngokunikela ngamabhulokhi wokwakha izicubu ezintsha ngendlela yama-amino acid. Ukudla amaprotheni okwanele, kanye namahomoni avela ngokwemvelo afana ne-insulin efana ne-factor factor kanye ne-testosterone, kusiza ukubeka umzimba esimweni lapho izicubu zilungisa futhi zikhula. Le nqubo yokulungisa ebalulekile yenzeka ikakhulu lapho siphumule, ikakhulukazi ebusuku lapho silele.

Ubulili nobudala kuthinta le ndlela yokulungisa i-anism, yingakho izinsizwa ezine-testosterone eningi ziqala ikhanda ekwakheni imisipha. Izici zofuzo nazo zidlala indima ekwakheni imisipha. Abanye abantu banezimpendulo eziqinile zamasosha omzimba ekulimaleni kwemisipha futhi bakwazi kangcono ukuzilungisa futhi bashintshe imicu yemisipha eyonakele, bandise amandla abo okwakha imisipha.



Umzimba uphendula izimfuno ozenza kuwo. Ngokudabula imisipha yakho, udle kahle, uphumule, futhi uphinde futhi udala izimo zokwenza imisipha yakho ibe mikhulu futhi iqine ngangokunokwenzeka. Imisipha ifana nempilo: ukukhula okunenjongo kudinga inselelo kanye nengcindezi.

Kwenzekani emzimbeni wakho lapho uqala ukuphakamisa izinsimbi?

WenaNgizolahlekelwaisisindobese ushisa ama-calories amaningi

Ngenkathi i-cardio ingasizawenalahla amafutha esiswini,ukuphakamisa izinsimbikuyasizawenayakha imisipha eminingi, nayo engasizawenaashise ama-calories amaningi. Lokho kungenxa yokuthi imisipha iyasebenza, kushobonaashise ama-calories noma ngabeuwenaukungazivocavoci umzimba.
UMar 15 2019

Ingabe KULUNGILE ukuphakamisa izinsimbi nsuku zonke?

'Ukuphakamisa izinsimbi nsuku zonkekuyintoephephileinqobo nje uma uphumule amanye amaqembu emisipha, 'kusho uBathwa. 'Uma uthuthuke kakhulu futhi uqeqesha ezine kuya kweziyisithuphaizinsukungesonto, ngincoma ukushaya imisipha ehlukene emuva kwakho emuvaizinsuku, isavumela eyodwa kuya kwamabiliizinsukuphakathi kwezikhathi ezisebenza iqembu elifanayo lemisipha. 'Sep 8 2020

Ngiyavuma ukuthi nganginephutha. Empeleni ngingummeli wokuqothulwa ngokweqile. Ngizokutshela konke ngamaqiniso ami namuhla.

Kwenzenjani bafana, uJeff Cavaliere, ATHLEANX.COM Ukweqa ngokweqile, enye yezinkinga engikhulume ngazo inesibopho esikhulu sokunciphisa ukuzuza kwesidakamizwa sethu semvelo kubadlali bakho bamandla. Kulungile, ngoba uma ungalokothi unikeze umzimba wakho isikhathi esanele sokuphumula nokululama, kunganciphisa amandla omzimba wakho wokwakha imisipha njengoba uvula izinsiza ezenzelwe ukusinda okungokwemvelo kunokuhlobisa noma ukuzuza.

Uma kushiwo lokho, kufanele ngiguqule umqondo wami. Eqinisweni, benginephutha sonke isikhathi. Empeleni ngingumgqugquzeli wokudlulisa imibono engiyitholile kwesinye sezindatshana zethu eziphathelene nendatshana engiyenze ngaphambili.

Kulesi sihloko, uma ungakayiboni okwamanje, ngizoyixhumanisa lapha. Ngizokukhombisa okunye ukuxhumana kwangempela komhlaba phakathi kokuwela lo mugqa omuhle, kwesokudla. Lapho isikhuthazo sento siba mbi ngasikhathi esithile.

Iphuzu lazo zonke lezi zibonelo ezihlukile ezivela kuJung bekungukukhombisa ukuthi lo mugqa omuhle ukhona. Ngokusobala, uma unesikhumba noma ukushiswa yilanga, kukhona lo mugqa ozowela olandelayo olandelayo. Kunjalo nasendabeni yemithi.

Uma uzilawula kunephuzu lapho lokhu kukalwa kufanele khona ekwelapheni isimo sakho uze ufike esibhedlela noma emhlabathini. Hhayi-ke, yilokho ukuphawula engikuthole kule ndatshana, kuthi ngizokufunda lapha. 'Abantu namuhla bakubheka ukusebenzisa ngokweqile ukwenza into engafanele.

Noma kunjalo, lokhu akunjalo neze. Uma ufuna ukwakha imisipha ngalezi zikhali, kufanele wenze konke. Uma uqeqesha lokho kanzima noma amahora amaningi, vele ugcine lokho onakho.

izibuyekezo zebhayisikili ezikhethekile

Kodwa-ke, uma udlula imisipha yakho, isebenza kakhulu kunendlela ejwayele ukwenza ngayo bese iphoqeleka ukuba ikhule ne-ATHLEANX ejwayelekile noma evela ezincomeni zami zokuqeqesha, uma leyo kuyincazelo lapho-ke ngingummeli wokuqothulwa ngokweqile. Ukweqa ngokweqile kusho ukuzikhandla ngaphezu kokujwayela noma onakho ekusebenzeni kwangaphambilini, kuyisidingo soshintsho. Khumbula ukuthi umzimba wethu umelana nokushintshwa.

Ukubuyela kokhokho bethu, umqondo wokwengeza imisipha, izicubu zomzimba ezondla amandla, nezicubu zomzimba ezicekethile lapho ubungazi ukuthi ukudla kwakho okulandelayo kuza kuphi futhi ulwela ukuphila nsuku zonke bekungasebenzi ngokuphelele ukusetshenziswa kwezinsiza zomzimba wakho. Akukho lutho olushintshiwe ngokwezakhi zofuzo, bafana. Ukwakha imisipha kuseseyinselelo.

Abantu abaningi ababuka le ndatshana noma abafuna lolu hlobo lwendatshana ku-YouTube bangakuqinisekisa lokhu. Kepha uma wenza lokho, kufanele unikeze umzimba wakho, ukuqina kwakho, umzimba wakho isizathu sokukhula, isizathu sokushintsha, futhi lokho kusho ukuthi kufanele uzikhandle kule jimu, lokhu kuvivinya umzimba ongenakho phezulu nangaphezulu ukuthola umzimba wakho ukuphoqa umzimba wakho ukuthi ushintshe u-e. Futhi uma lokho kungukucindezela ngokweqile ngingummeli walokho.

Kulungile, bengilokhu ngikusho njalo bafana, ungaqeqesha kanzima noma ungaqeqesha isikhathi eside, kepha aninakuba yinkinga nobabili. Izinsizwa ezithi zisebenza amahora amabili nantathu namahora amane futhi kuyadingeka. Futhi yileyo ndlela indoda yangempela eziqeqesha ngayo.

Futhi ngathi, bafana, akulona iqiniso lelo. Akunasidingo sokwenza ulayini noma ungaqeqeshi kanzima ngokwanele noma uthatha okuthile noma uwine ilotho yezofuzo. Futhi engihlala ngikusho ngabafana abawine i-lottery yezofuzo yilokhu, uma uyitholile, kufanele wazi manje.Ufanele ngabe uyazi lapho uneminyaka eyishumi nambili futhi uphuce ukuthi uwine ilotho yezofuzo.

Futhi lapho wawuphindwe kabili kunayo yonke ingane ekilasini lakho, wawina i-lottery yezofuzo. Ishumi nantathu, uwine ilotho yezofuzo. Ilungile.

Kepha iningi labantu alikho kuleso sigaba. Ngakho-ke kukhona abanye abantu abalingana nalesi simo, bambalwa kakhulu v. Futhi uma ucabanga ukuthi ukulalela le ncazelo yokweqa ngokweqile kuzokusiza odabeni lwakho, ngiyakutshela ukuthi akunjalo.

Awungeke nje uphonsa amagama ngokungahleliwe bese uthi lokhu kudlula ngokweqile ngoba ngeshwa uthola abantu abakholelwa ukuthi ukwenza ngokweqile akuyona. Ukweqa ngokweqile kubafana lapho ngivela khona kuza ngendlela ehluke kakhulu. Ukweqisa, lapho ngivela khona, kuyisimo somzimba, semizwa esixhaswe yizinkulungwane nezinkulungwane zezifundo zocwaningo.

Labo abahlaziya i-chemistry yegazi, bahlaziya ama-hormone egazi, bahlaziya ushintsho lwe-neuromuscular, ukuphelelwa amandla, amandla okubamba, ngoba awusakwazi ukusungula lokhu kuhlangana kwemisipha. Ukutubeka kwe-Neurotransmitter, zonke lezi yizimo zangempela ezihlobene nokudlula ngokweqile kwangempela. Engingayikhuthazi, futhi lapho ngikholelwa ukuthi sivame ukuphoqa ukuthi kukhawulele isikhathi eside lokhu kusebenza.

Emhlabeni wakithi bakithi, uma ngingena ehhovisi lomphathi-jikelele weqembu leNFL bese ngithi ukuqagela ukuthi yini, nginibekele lo nyaka. Kulungile, Mqeqeshi, nginawe, sonke sizodlula kulo nyaka. Sizoba mkhulu.

Ngingaxoshwa ngemizuzu engu-5 ngoba siyazi ukuthi akuyona into abantu abafuna ukuyizwa. Ukweqisa kulo mqondo wegama kungumqondo wangempela wegama into engeyona. Kuyohlale kuyinto engeyinhle.

Kuyisifo esingesihle sicabanga ukuthi asikho e-fairyland. Kuyiqiniso empeleni. Futhi ngingakutshela uma ungumuntu ozizwa enganaki ngokuzivocavoca umzimba.

Uma ungakatholi ukuphakama ngonyaka odlule awungezanga amandla okukhuluma ngawo, awukaze uzizwe ukhathele kunoma ikuphi kokuzivocavoca kwakho kuze kufike lapho ngithi, ngikhathele, lapho ungafuni nje khona yiba lapho. Kufanele ukhathele nakanjani, lapho usuqedile ngokuzivocavoca okulahlekile, nakanjani ukhathele. Angikhulumi ngokukhathala, ngikhuluma ngokuyozivocavoca ngaphandle kwamandla. donsa imbongolo yakho futhi ekuphindeni eyodwa.

Lapho uzithola usezinhlungwini, amalunga, izinhlungu nezinhlungu ngaphandle kwesizathu. Akunabuhlungu bemisipha, ubuhlungu bemisipha bungabafana abahle, kusho ukuthi usebenzise umzimba futhi wenze umonakalo odingekayo ukudala lokhu kukhula. Ngithi ubuhlungu bemisipha obujwayelekile, ubuhlungu bemisipha, izinto ezingenakuchazwa, izinto ezingenasizathu noma isizathu mhlawumbe unehaba.

Futhi uma ungumfana uhlala ushaya ijimu ihora noma ngaphezulu, noma amahora amabili, noma amahora amathathu noma okuthile kwalowo mbhedo, amahora amane, amahlanu, ayisithupha abantu babhala kulawa mazwana. Awuqeqeshi kanzima ngokwanele. Futhi uvivinya umzimba ngokweqile, noma uwine leyo lottery yezofuzo, noma uthatha okuthile, kulungile.

Kepha iqiniso ukuthi, weqa ngokweqile, uma ufuna ukuzama okuthile bafana ukhuthaza noma yini ukuzama izinto. Uma ufuna ukuzama okuthile, ngenzele umusa, ngenze okuncane bese ubona ukuthi kukufanele yini. Ngizimisele impela ukugembula ukuthi izikhathi eziyi-9 kwezingu-10 zingezakho.

Uzobona impendulo engcono ekusebenzeni kwakho ngokunciphisa. Zitholele olunye usuku lokuphumula. Fushanisa ukuzivoxavoxa kancane, wandise ukushuba okungakaze kwenzeke ngaphambili, wandise ukushuba.

Khumbula, nasi isifaniso esincane sakho. Ukube benginesibhamu ekhanda lakho bese ngithi asenze isethi yama-squats ayi-10, isisindo sakho esikhulu se-10 reps. Lapho uthola ama-reps ayi-10 ngathi udinga ukwenza okungaphezulu okungu-2 noma ngizokudonsa lokho.

Ungahle wenze okunye okuphindwe kabili, kulungile. Futhi lapho usuqedile ngalokho, ngathi nginenye yakho noma ngizokudonsa. Ubuzokhipha omunye.

Mangaki kulawa masethi ocabanga ukuthi ungawenza? Ngoba lezi yizinhlobo zamasethi enza umehluko impela. Ukunikeza umzimba wakho isizathu sokushintsha. Uma ucabanga ukuthi ungakwenza lokhu emahoreni ayisithupha alandelayo, noma amahora amathathu, noma amahora amabili, uyazikhohlisa.

Akuyona indlela osebenza ngayo. Uqeqesha kancane. Futhi ungakwenza lokho, ungawina ngokweqile, kepha kungithatha isikhathi eside ejimini abantu abaningi abangenayo.

Futhi sikhuluma ngokuqeqeshwa okusebenzayo. Nabasubathi futhi, sidinga ukugqugquzela bese silulama, sikhuthaza futhi silulame. Banezinye izinto okufanele bazenze.

ibhayisikili pokemon hamba

Udinga futhi ukusebenza ngamakhono abo. Kufanele wenze ezinye izinto, ubhekele ngisho nabezindaba. Unezinto eziningi okufanele uzenze ngosuku olunikeziwe.

Awugcini nje ngesando ngesikhathi sokuqeqeshwa kwesisindo. Awusoze wenza kahle emkhakheni. Ngakho-ke ngiyakutshela, uma ukweqisa ngokweqile kuchazwa njengokuziqeqesha kanzima nokucindezela kanzima kunangesikhathi sokugcina.

Ngemuva kwalokho-ke ngingumgqugquzeli wokusebenzisa ngokweqile. Kepha uma ukweqisa kukhona njengoba sikuchaza, impela emhlabeni wezokwelapha wezemidlalo, isimo sangempela somzimba esifuna ukusigwema ngazo zonke izindlela. Bafo, nifuna ukukugwema lokho, kulungile.

Ngakho-ke engikukhuthazayo ukuzama ukukunciphisa kancane. Uma ufuna uhlelo, i-ATHLEANX yasungulwa ngokukhohlisa ivolumu ukukusiza ukuthi uthole okuningi ku-Workout ts yakho ngaphandle kokungena endaweni yokudlula ngokweqile. Ukunikeza umzimba wakho ukuphumula nokuphumula okudingayo.

Ngezithako zokudla ezilungile, ngokudla okulungile, ngendlela efanelekile yokuzola, inhlonipho yokuzola, okulungile. Ngenkathi usaqeqeshwa kanzima, kanzima impela, kunzima kakhulu kunakuqala Ngabe ngithi woza ku-TEAM ATHLEAN, bafana. Woza kimi, ake ngikuqeqeshe futhi ngizokukhombisa ukuthi kungasebenza kangakanani ngokulandela uhlelo lwami.

Ungakwenza lokho bantu ngokuya ku-ATHLEAMX.COM. Okwamanje, kunezindatshana eziningi lapha ongazifunda futhi ubone futhi ubone futhi ubone ukuthi ungatholani kuzo.

Ukubona okungenani ukuthi ungakushintsha kanjani ukuqeqeshwa kwakho ukuze ukhuthaze ushintsho oluhle ngaphandle kokuqhafaza ukuthi sonke lesi siteshi simayelana nani futhi ngiyakumema ukuthi ubheke. Futhi, uma ufuna ukubamba iqhaza ohlelweni lwethu, iya ku-ATHLEAMX.COM ngokushesha.

Bantu, bengifuna ukususa lokhu esifubeni sami, ngithole la mazwana, ngifanele ngiphendule. Uyazi ukuthi indatshana yokugcina bekungukuthi ngicabanga ukuthi yinto enhle leyo. Abantu kufanele baxoxe ngendaba yonke.

Ngoba abantu abaningi banemizwa ehluke kakhulu, kepha ngincike kakhulu kwisizinda sezokwelapha ukuthi lokhu kuyinto yangempela. Futhi into okungafanele siyithathe kancane. Ikakhulukazi uma ufuna inzuzo enkulu ngokusebenza kwakho kanzima.

Kulungile ngakho-ke shiya imibono yakho ngezansi. Nginesiqiniseko sokuthi lolu udaba olukhulu kakhulu kulezi zinsuku. Futhi sizobona ukuthi iya kuphi.

Okwamanje, ngizobuya lapha ezinsukwini ezimbalwa nginenye indatshana.

Ngiqala kanjani ukuphakamisa izinsimbi?

Ufuna ukuqalangeisisindoukuthi ungakwaziphakamisaIzikhathi eziyi-10 kuye kwezingu-15 ezinefomu elifanele.Qalangamasethi angu-1 noma ama-2 okuphindaphindwayo okungu-10 kuye ku-15, bese uthuthuka kancane uye kumasethi ama-3 noma ngaphezulu. Khulisa kancane kancane i-isisindo. Lapho ungenza kalula inani elinconyiwe lamaqoqo nama-reps, khulisa ifayela le-isisindongamaphesenti amahlanu kuya kwayishumi.Meyi 12, 2020

Kwenzenjani bafana, uJeff Cavaliere, Athleax.com. Namuhla siqhubeka nochungechunge lwethu lwe-Perfect Workout futhi lokhu kumayelana nabaqalayo.

Nginokuzivocavoca umzimba okuphelele okuphelele ongakwenzela igxathu negxathu. Ngizokutshela kahle okufanele ukwenze. Hhayi nje amasonto ambalwa, kepha izinyanga ezintathu.

Ngifuna ukuqiniseka ukuthi wenza konke kahle. Lokho kuyashiwo, bantu, ake siqale ukwephula amaphethini wokuhamba abalulekile ayi-10 wonke umuntu oqalayo okudingeka awazi kahle. Kulungile, ngakho-ke akubalulekanga nje kuphela ukuthi uqonde ukuthi kukhona la maphethini wokunyakaza ayi-10 odinga ukuwaqonda, kepha ngaphakathi kwamaphethini wokunyakaza kunezinhlobo zokuvivinya umzimba esizokwakha kuzo.

ukukhwela ifoni ngebhayisikili

Sibaletha kusuka ku-Level 1 kuya ku-Level 2 kuya ku-Level 3. Umehluko phakathi kwalezi zinga kungaba yinkimbinkimbi yokuvivinya umzimba noma inani lesisindo ongasisebenzisa ukufaka ubunzima kulo msebenzi ngoba kuzobaluleka ukuthi uqiniseke ukuthi uyaziphokophela phambili ezimweni zombili. Manje kunjani? Yebo, sibiza iphethini yokunyakaza yokuqala i-Push enezingqimba.

Lapha sisebenzisa amahlombe, isifuba, nama-triceps ukwenza ukunyakaza okufana ne-push-up ezingeni elilula. Futhi ngithanda ukuphusha njengokuhlukahluka kwe-Level 1 ngoba kudinga ukuthi usethe izilawuli ezithile zesandla ngezandla zakho ziqinile phansi. Sisuka lapho siye emshinini wokushicilela wesisindo, noma kunjalo.

Umhlaba siwuthatha njengento engasisiza sakhe lokho kuzinza, futhi nathi sidinga ukuba nakho lokho kuzinza manje. Into enhle ngokusebenzisa ama-dumbbells ukuthi uzoyibona lapha njengoba ikwazi ukuntanta ngokukhululeka lapho uqala ukungalingani phakathi kwezinhlangothi zesokudla nezesobunxele. Ngoba ubeka izandla zakho zombili esigxotsheni esiqinile.

Siqhubekela kuphethini yokunyakaza elandelayo futhi leyo yi-push mpo. Futhi lapha sikhuluma ikakhulukazi ngamahlombe nama-triceps, umsebenzi wokucindezela ngaphezulu. Sizoqala ngokucindezela i-dumbbell enesikhali esisodwa.

Kulula ukuhambisa ingalo eyodwa ngesikhathi njengoba ungabheka nokungalingani kwesokudla nesobunxele futhi, futhi nge-dumbbell eyodwa kuphela, ukulawulwa komzimba okuncane kuyadingeka ngasikhathi. Kepha uma sifika ezingeni 2, manje kudingeka sibahlanganise bobabili. Futhi, isisindo esengeziwe esihamba ngaphezulu kwekhanda sidinga ukuzinza nokulawula okuyisisekelo, kepha sizokufeza lokho uma sihamba ngendlela efanele.

Futhi sithuthela kuleveli 3 lapha, futhi kulapho-ke singeza khona umshini wokucindezela ngaphezulu we-barbell futhi. Manje sekufanele uhambise umzimba wakho eduze kwebha ngokungafani nezinsimbi ezizungeze umzimba wakho, ezengeza ubunzima, kepha futhi ungabeka imithwalo esindayo kulo msebenzi. Ngemuva kwalokho siqhubekela kuphethini elandelayo, ukuhudula okuvundlile.

Ngakho-ke manje sikhuluma ngama-biceps nangemuva. Siqala ngomugqa obizwa ngokuthi yi-Chest Supported Row. Lapho sithatha lesi sikhundla, asinazo izidingo zamandla aphansi emuva zokwenza umugqa.

Singagxila ekhonweni lethu lokuqina futhi sithuthukise leyo misipha edonsa. Kodwa-ke, singakususa lokhu kusekelwa futhi sithuthele endaweni eyi-tripod ku-Level 2. Futhi lapha usenokwesekelwa okuncane, akudingeki ukuthi uxhase umzimba wakho wonke nesikhala ngomhlane wakho ophansi, kepha ulinciphisile lelo nani yokusekelwa futhi wandise ubunzima emisipheni yakho eqine kusuka esisindweni esisetshenziswe lapha.

Futhi-ke singahamba ngokukhululekile emugqeni we-barbell osezingeni 3, lapho manje udinga khona ukusekelwa okuphansi emuva namandla ukugcina umzimba wakho usesimeni esifanele nasendaweni ukuze ukwazi ukudonsa izinsimbi ezisindayo kuleli cala. Sibe sesidlulela endaweni yesine lapha bese kuba ukudonsa okuqondile. Futhi siyazi ukuthi izinga eliyisisekelo lapha liyinto yokudonswa phansi.

Ngokwethembeka, uma ukwazi ukufinyelela emshinini wokudonsela phansi, ungawusebenzisa ukukala ngawo kuze kube sezingeni lokuthi noma i-novice enesisindo esincane enolwazi kakhulu ingakwenza. Uma ungenakho ukufinyelela kuyo, ungavele usebenzise ibhendi ngaphezulu kwebha yokudonsa bese wenza uhlobo oluyibhande lwepulldown. Ngokusobala, uma sikuthatha siye ezingeni elilandelayo, singazitholela ukwenza ukudonsa phezulu.

Manje sisebenzisa iteyipu, kepha esimweni sokusiza sokudonsa. Leli bhande lizokhulula umzimba wakho kusuka kumakhilogremu angama-50 kuye kwangama-80, kuya ngokuqina kwebhendi elisetshenzisiwe. Vele, kuyinjongo yethu ukuthi ekugcineni uzuze ikhono lakho ezingeni le-3 lokwenza ukuzidonsela ngaphandle kosizo.

Lokho kusiletha kuphethini yethu yokuhamba futhi leyo yihenjisi. Futhi akusikho ukudonsa ngomzimba wakho ongaphezulu kuleli qophelo, kumayelana nokufunda ukudonsa ngeketanga langemuva kanye nezinqe ngoba ngezinye zezinto ezinamandla kakhulu zokudonsa emzimbeni wonke uma ufunda ukuthi ungakwenza kanjani kahle. Ngakho-ke siqala ngalokho okubizwa ngokuthi ukudonsa ezingeni 1, lapho simane sigxile ekubuyiseleni emuva okhalweni emuva bese sizibuyisela esimweni esime mpo ngesandiso esinamandla se-hip.

Futhi sikuletha ku-Level 2 lapha nge-RDL, akudingeki ukuthi uphakamise yonke indlela phansi njengoba wenza ku-deadlift, funda nje ukuthi ungazisebenzisa kanjani lezo zinqa ebangeni elifushane lokunyakaza ukufeza leso sinqa esinamandla isandiso. Vele, njengoba ngishilo ekuqaleni, ileveli 3 ikwenza kube ngokuzivocavoca okuhle kakhulu esingakwenza futhi yi-deadlift, indinganiso yegolide yamandla we-posterior chain kanye nentuthuko. Lokho kusiletha kuphethini yokunyakaza elandelayo futhi yisikwele.

Lapha bantu, sikhuluma ngekhono lakho lokuhambisa umzimba wakho phezulu naphansi esikhaleni. Futhi-ke siqala ngokuhluka kwesikwele, i-dumbbell drop squat. Engikuthanda kakhulu kunanoma ngubani ukuthi ifundisa noma ngubani oqalayo lapho umzimba wabo kufanele ube khona esikhaleni lapho benza i-squat, njengoba i-dumbbell izokwehla iye maphakathi namandla adonsela phansi nomzimba wakho ungene endaweni eyiyo eyodwa.

Kepha ngeke nje silayishwe kanzima ukuze siqhubeke unomphela. Ngakho-ke manje sidinga ukufunda ukuthi singayifaka kanjani le dumbbell esimweni sendebe ku-Level 2. Kuyinselelo enkulu, kepha udinga ukwazi ukuyilawula nalaphaya phezulu.

Lokhu kunguquko ephelele kuya ezingeni le-3 futhi yisikwele sangemuva esijwayelekile. Futhi lapha-ke, sizokwazi ukusebenzisa isisindo esiningi ngenkathi sihlala sithembekile kumakhenikhi esiwasebenzisayo ukwenza ngcono ama-squats ngezisindo ezilula. Manje amaphethini wokuhamba wesikhombisa nowesishiyagalombili ahlobene empeleni.

Ziyizinhlobonhlobo ze-lunge. Futhi manje, njengomqeqeshi wezemidlalo we-Athletic Strength, ngiyakutshela ukuthi i-lunge ingenye yamaphethini wokunyakaza anganakwa kakhulu nokho awusizo okudingeka uwazi. Siqala ngokuhlukahluka okungaguquguquki, simane sihambisa umzimba wethu phezulu naphezulu esikhaleni, esifana ne-squat, kepha ngomlenze owodwa ngaphambi komunye.

Futhi sizoqala ngesigaxa esilula esihlukanisiwe esinesisindo somzimba. Ukhuluphele Khumbula ukuthi ubunzima noma isisindo sokuvivinya umzimba sinquma ukuthi sikuliphi izinga. Manje, ukuyisa ezingeni lesi-2, empeleni sengeza izinsimbi endaweni efanayo ye-dumbbell split squat, sisebenza ohlangothini ngalunye, kepha siya ngqo phezulu naphansi sakha amandla kuma-quads ethu.

Bese sithatha igxathu eliya kwesinye, kwesinye sezivivinyo engizithandayo zaso sonke isikhathi, iDumbbell Bulgarian Split Squat. Futhi, sisebenza ohlangothini olulodwa, kepha ngokuqinisekile singakwazi ukukhulisa umthwalo esiwusebenzisa lapha kanye nenselelo emlenzeni wangaphambili. Futhi-ke sifuna ukwengeza ukunyakaza okuthile futhi kulapho kungena khona ukuhlukahluka kwamalunge ashukumisayo.

Ezingeni 1, uzophinda ubone isimo se-biweight lapho wenza i-reverse lunge. Ngiyayithanda i-reverse lunge ngoba ixolela kakhulu emadolweni akho uma unezinkinga zamanje zamadolo. Sibe sesiyibeka ezingeni 2 lapho sifaka khona idumbbell eyodwa esimweni lapha bese senza unilateral noma ipotimende elijika nephaphu.

Lokhu kuhle ngoba kudinga ukuzinza okwenyuka kwezinqulu zakho endizeni engaphambili ngenkathi usaqhubeka nokunyakaza endizeni yesihlalo. Vele, singangeza enye i-dumbbell ku-equation ku-Level 3 ukwenza umehluko omkhulu kakhulu, futhi kumane kuyiphaphu elibuyela emuva. Siza ephethini lokunyakaza lesishiyagalolunye lapha bafana, futhi kungumnyakazo we-flexion oyinhloko.

Ukuqaphela ukuthi ukuguqa komgogodla nokujikeleza kwe-pelvic kubalulekile ekufundeni ukuthi ungayivumelanisa kanjani kahle i-abs yakho. Sizoqala ngokuthile okulula kakhulu ku-Level 1 nge-rollup. Le yinhlangano yama-Pilates ekufundisa hhayi kuphela ukuthi uvuka kanjani phansi, kepha nokuthi ungalawula kanjani leyo ngxenye ngesigaba njengoba uzithoba phansi phansi.

Lokho kusiletha ezingeni lesi-2 lapho manje singenza khona into ebizwa nge-jackknife. Futhi njengoba imilenze isishiyile phansi manje, sinenselelo eyengeziwe yesisindo njengoba imilenze izoyinakekela yona uqobo. Ezingeni lesi-3 sinokuthile okunzima kakhulu, okungukuthi ukuphakama kwamadolo okulenga.

ama-zwift hacks

Manje yini edinga ukuthi umzimba wakho ulawulwe ngenkathi ulenga endaweni yokucima ukoma, ake sizame ukugoba isinqe sakho kunokuba sisebenzise i-hip flexors nokuphakamisa amadolo akho. Ngemuva kwalokho-ke ekugcineni sizothwala, enye yalezo zindlela zokunyakaza ezinganakiwe, kodwa ezingabalulekanga kangako. Bantu, fanele ufunde ukuthi ungabamba kanjani ukubamba namandla wezandla futhi uzihambise ngamandla esikhaleni.

Siqala ngepotimende siqhubeke nezinga 1, lapho sine-dumbbell eyodwa ohlangothini olulodwa. Vele usebenza ezinhlangothini zombili. Sithuthela eCarry Carry lapho manje sesinokukhala okuthile esandleni ngasinye, okusobala ukuthi kuzokwandisa inani lomthwalo owuthwele nxazonke.

Bese siqhubekela kwesithathu futhi okufuna kakhulu kulezi futhi lokho kungukuthwala okuphezulu. Lapho usuphakamise lezo zingalo ngaphezu kwekhanda lakho, njengoba ngishilo ngabezindaba, kunezidingo eziningi kakhulu zomzimba wakho. Sisebenza kanjani ukudlula kula mazinga namaphethini wokunyakaza ukuze ube nohlelo okufanele ululandele? Yebo, siqala lapha ngenyanga yethu yokuqala yokuqeqeshwa, ehlukaniswe ngamayunithi wokuqeqesha amathathu: Ku-A, B naku-C.

Ukuzivocavoca u-A no-B wukuzivocavoca umzimba okugcwele futhi kwenziwa ngokunye ngoMsombuluko, ngoLwesithathu nangoLwesihlanu. Ngakho-ke uya ku-A, B no-A ngeviki lokuqala bese u-B, A no-B ngeviki lesibili, futhi uzokuphinda lokho emasontweni amathathu kuya kwane. Ukuqeqeshwa kwe-C kwenzeka inyanga yonke ngoLwesibili nangoLwesine phakathi kwezinsuku eziphakathi.

Manje, ngalezi zindlela zokuhamba eziyi-10, sizihlukanisa kanjani zibe inkambo ka-A, B no-C. Siqala ngo-A kuthi ku-A siqale ngephethini yokunyakaza kwe-squat, kulandele i-push mpo, ukudonsa okuvundlile, bese kuba yi-lunge, kulokhu ukuhluka kwe-static lunge. Ku-B Workout, sine-hinge, i-lunge, kulokhu esinamandla, i-push enezingqimba, bese kuba ukudonsa okuqondile.

Ku-C Workout, empeleni sihlanganisa okubili kokugcina engikushilo, iphethini ye-flexion eyinhloko nephethini yokuhamba yokuhamba. Kusho ukuthini lokho ngokwemibandela ekhonkolo yezinga 1? Yini ozoyilalela empeleni? Awu, sesiwaphule lawo maphethini wokunyakaza wangena kulezi zivivinyo ezintathu futhi, futhi izivivinyo esizifaka lapha yilezi zivivinyo zeZinga 1. Ngayinye yalezi zivivinyo yenziwa ngamasethi amathathu okuphindaphindwa okungu-12-15 kuze kufike ephutheni lefomu.

Noma ukwenza ukukhubazeka okusemthethweni esisindweni somzimba kuphela, ukuzivocavoca umzimba nje. Umgomo lapha bafana ukwakha ikhono lakho lokwenza kahle nokuqonda kahle lokhu kuhamba. Akukona okokufaka isisindo, kepha ngenxa yalokho, uhla lwe-rep luphezulu.

Futhi ungazitshela, 'Kodwa sengivele ngenza umshini wokucindezela ibhentshi,' sithatha isinyathelo sokubuyela lapha, sikhuluma nje ngokusebenza okuyisithupha kule nyanga. Ngifuna ukuqinisekisa ukuthi ufunda ukwakha leso sisekelo kabusha ukuze wazi kahle lezi zinyathelo ukuze ukwazi ukuphumelela phansi. Ukuqeqeshwa ngakunye okuboniswe lapha kungakwenzela lokho futhi kukulungiselele inyanga ezayo.

Okusingenisa enyangeni yesibili. Ngenyanga yesibili manje sesikhuphula nezinga lokuzivocavoca kwezinga 2. Isakhiwo sizohlala sinjalo.

Sisenamaqoqo afanayo wamaphethini wokuhamba, ngaphandle kwalesi sikhathi ngoshintsho ekuzivocavoca umzimba sisebenza okusha. Ngakho-ke manje sino-D, E, no-F, lapho u-D no-E bengukuzivocavoca umzimba okugcwele okushintshana ngoMsombuluko, ngoLwesithathu nangoLwesihlanu. Futhi-ke sinayo le mikhakha futhi sisebenza kanzima ngoLwesibili nangoLwesine.

ukukhasa kwebhayisikili

Ngezivivinyo zeZinga 2 ezilapha manje, ungabona ukuthi umgomo ushintshe kancane, kude nokwakha nje leso sisekelo, kuze kube manje uzama ukwakha amandla kuleso sisekelo. Ukuphindaphinda nokusetha nakho kuzoshintsha. Ama-reps ancishiselwe ebangeni le-8-12 kanye nesisindo esikhethiwe esikuvumela ukuthi wehluleke ngaphakathi kwalolo hlu lwe-rep kepha usakwazi ukwenza i-rep ngayinye isesimweni esihle.

Futhi, unenketho yokwengeza isethi eyengeziwe lapha ukwakha kuleyo volumu njengoba unwebisa umuzwa wakho ngalezi zindlela zokuhamba. Okuthi-ke, njengoba ngishilo, kusilungiselela impumelelo ezingeni 3. Ngakho manje ngenyanga yesithathu, ungakwenza lokhu isikhathi esingaphezu kwenyanga.

Khuluma ngendatshana eqhubeka ivela lapha. Ngangifuna ukuqinisekisa ukuthi abaqalayo bethu lapho babephishekela okuthile ukuze bathole inzuzo enhle kakhulu futhi bathole impumelelo enkulu kakhulu. Sakhe leso sisekelo futhi manje sesizosidiliza futhi, ukusebenza kwe-H, G, nami kusaphulwe ngokuqoqwa okufanayo kwamaphethini wokuhamba, kepha manje sethula lezi zivivinyo zeZinga 3.

Futhi okusele kuwe ngalezi zivivinyo zeleveli 3 ukuvivinya umzimba kwendabuko, ongakwenza ngamasethi amathathu okuvivinya kahlanu noma kathathu kasishiyagalombili ukuqinisa amandla akho. Umqondo manje ukwakha leso sisekelo samandla ngaphezulu kwalesi sisekelo esizinzile othathe isikhathi sakho ukusakha ekuqaleni. Njengoba wenza lezi zivivinyo, uma ungenza amasethi amathathu amahlanu, ufuna ukuqinisekisa ukuthi uyaqhubeka nokuthola isisindo futhi ulayishe kancane kancane lokhu kuhamba.

Ungakwenza lokhu ngokungeza amakhilogremu amahlanu ku-Workout ngayinye uma ungaqedela ngempumelelo amasethi amathathu amahlanu ekusebenzeni kwangaphambilini. Uma ngasizathu simbe ungenawo womathathu amasethi amahlanu, phinda isisindo osisebenzisile ekusebenzeni kwangaphambilini. Uma wehlulekile futhi, kungenzeka weqe isisindo sakho osikhethile, wehlise ngamakhilogremu amahlanu bese uphinda inqubo uze wazi wonke amasethi amathathu amahlanu.

Futhi ngokwesiko isisindo ozosisebenzisa lapha ukuze uqalise, khetha isisindo owaziyo ukuthi ungenza ama-reps amahlanu kepha usakuphonsa inselelo. Uzohlala ukwazi ukuwalungisa ngokuhamba kwesikhathi ngokususelwa empumelelweni yokwehluleka engisanda kusho. Futhi ngalaba bantu, unohlelo lomdlalo wesinyathelo nesinyathelo.

Njengenjwayelo, ngizokushiya izithombe-skrini lapha ukuze uzithathe futhi uqiniseke ukuthi ungalandela lolu hlelo igxathu negxathu. Futhi ungashonaphi ukusuka lapha? Kukuwe impela. Uma ufuna ukuthuthukisa la mandla ngokuqhubekayo, ungahlala lapha kulesi sigaba sesithathu nakulelizinga 3 bese uqhubeka ukwanda wenze lokho.

Uma ufuna ukushintsha izinhloso zakho bese ugxila ekwakheni imisipha noma ngabe kuyini, empeleni nginezinhlelo zesinyathelo nesinyathelo ezibandakanya nezinhlelo zemidlalo yokudla okunempilo ku-Athleanx.com. Bantu, uma uthole ukuthi le ndatshana ilusizo sicela ushiye imibono nezithupha zakho phezulu - Whoa! Hawu! Hawu! Hawu! Hawu! Hawu! Hawu! Hawu! Kungani wephuzile, lesi yindatshana yokuqala.

Angiseyena oqalayo. O awusiye. Ngabe ubuka le misipha? Kungani uhlala ukhombisa ama-biceps akho uma kukhulunywa ngezinto zokuqala? Ngoba zibukeka zizinhle.

KULUNGILE. Bantu, uma nithole ukuthi le ndatshana ilusizo futhi nifuna ukubona abanye kulolu chungechunge, shiya isithupha ngezansi. Ngazise ukuthi yini engingayifaka futhi ngizokwenza konke okusemandleni ami ukukwenzela lokho.

Futhi uma ungakakwenzi, shaya inkinobho ethi 'Bhalisa' bese ucisha izaziso zakho ukuze ungaphuthelwa i-athikili entsha lapho siyithumela. Yini lokhu? Ngikhombisa ama-quads. Uthe imisipha ehlukene.

Ngizonibona kamuva. Ubukeka umuhle.

Ingabe ukuphakamisa izinsimbi kusha amafutha esiswini?

Ukumelana nokuqeqeshwaiba ibaluleke ngokwengeziwe njengoba sikhula, ngenxa yezizathu eziningi, kufaka phakathi ukunciphisa ukunqwabelana kwe-isisindo samafutha. Ucwaningo olushicilelwe kudaba luka-2013 lwe-International Journal of Cardiology lukhombise lokho ngamandla amakhuluukumelana nokuqeqeshwaivumela ngokusheshaukulahleka kwamafutha esiswinikunomsebenzi we-cardio wedwa.

Ngabe ukuphakamisa amafutha asindayo asindayo?

Phakamisa izinsimbe ezisindayoNgobaUkulahlekelwa Amafutha

Futhi isisindo semisipha engaphezulu = ukwanda komzimba. Imisipha onayo kakhulu, amakhalori amaningi umzimbaukushanoma esaphumule. 2) ️Ukuphakamisa okunzimangezikhathi ezanele zokuphumula kuyindlela engcono yokwenza ushintsho oluhle lwehomoni️. Futhi ama-hormone alinganiselayo abalulekileukulahleka kwamafutha.
Kwangathi 16, 2019

Maduze nje ngizobona imiphumela ngokususa izinsimbi?

Isisindoukuqeqeshwaimiphumelacishe zishesha, yize ungekebhekaiimiphumelanjengobangokusheshanjengoba zenzeka. Kungaba amasonto amane ngaphambi kwakhobhekaukwanda kosayizi wemisipha. Uma uzama ukwehlulwaisisindo, wenakufanelekuhlose ukwehla cishe ngamakhilogremu amabili kuya kwamathathu ngesonto.

Ingabe ukuzuza kwabaqalayo kungokoqobo?

Ukuzuza kukaNewbiebhekisa ekukhuleni okusheshayo kwemisipha okwenzeka lapho abantu abanolwazi oluncane lokuphakamisa izinsimbi beqala ukuphakamisa izinsimbi. Uma ngabe ubulandela uhlelo lokudla olungahlelwanga kahle noma uhlelo lokuqeqeshwa, ungenzanewbie-njengeizinzuzonoma ngabe ubuseneminyaka uqeqeshwa (qhubeka ufunda ukuze ufunde ukuthi kanjani).

Ingabe ukuphakamisa izinsimbi kuyasha?

Yize i-isisindoUkuzivocavoca umzimba akujwayelekileukushaamakhalori amaningi njengokuzivocavoca kwe-cardio, kunezinye izinzuzo ezibalulekile (2). Ngokwesibonelo,isisindoukuqeqeshwa kusebenza kakhulu kune-cardio ekwakheni imisipha, nemisiphaukushaamakholori amaningi ekuphumuleni kunezinye izicubu, kufaka phakathiamafutha(3).24.10.2017

Ngabe amahora angama-24 aphumule ngokwanele emisipheni?

24kuya ku-48amahorayokutakula phakathi kwezikhathi ezifanayoumsiphaiqembu livamekwanele. Ngale ndlela, sivimbela ukudlula ngaphezulu, siqinisekise imiphumela engcono.04.04.2013

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Ingabe i-Athens GA ibhayisikili ilungile? I-Athene iyindawo yokwamukela amaholidi yokuhamba ngebhayisikili futhi ibizwa ngeNhlangano Yebhayisikili-Enobungane yiLigi yamaMelika Amabhayisikili. Izitolo zamabhayisikili zase-Athene zasendaweni zinikeza ngolwazi nensizakalo ephezulu, kanye nokugibela okuhlelekile namathuba ezemfundo.

Imithetho yokuhamba ngebhayisikili - ungahlala kanjani

Uyini umthetho wama-75 wokuhamba ngebhayisikili? Umthetho wamaphesenti angama-75 uthi phakathi nesonto lokuqeqeshwa elinikeziwe, okungenani amaphesenti angama-75 wamamayela akho (noma isikhathi) kufanele abe ngaphansi noma ngaphansi kwamaphesenti angama-75 wesilinganiso senhliziyo yakho esiphezulu (MHR).

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Ingabe i-Specialised Allez ibhayisikili elihle? Uma kukhona, i-Specialised's Allez Elite inohlobo lwekhwalithi yeGoldilocks - 'ilungile' cishe kuyo yonke indawo. Ibushelelezi, iyashesha ngokwanele ngokwanele, inamagiya akhethwe kahle namasondo amahle. 27 мар. 2020 г.

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Usebenza kanjani umqhudelwano wamabhayisikili womhlaba? I-UCI Road World Championship Elite Men's Road Race ingumcimbi wosuku olulodwa kubagibeli bamabhayisikili abangochwepheshe oba minyaka yonke. Lo mcimbi umjaho womgwaqo owodwa 'wokuqala ukuqala' kuthi owinile abe ngowokuqala emgqeni lapho kuqedwa ibanga eligcwele lomjaho.

Ukugibela ibhayisikili ecalifornia - indlela yokuphatha

Ingabe iCalifornia ilungele ukuhamba ngebhayisikili? ICalifornia inezinzuzo ezimbalwa ezihlukile uma kukhulunywa ngamabhayisikili — amazinga okushisa aphansi unyaka wonke, izindawo ezahlukahlukene, ubuhle bemvelo, kanye nelungelo lokusingatha umcimbi wezemidlalo ohlonishwa kakhulu eMelika, i-Amgen Tour yaseCalifornia.