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Ukuqeqeshwa kwesekethe kwabagibeli bamabhayisikili - Imanuwali Ephelele

Ngabe ukuqeqeshwa kwesekethe kukulungele ukuhamba ngebhayisikili?

Ukuhlanganisaukuqeqeshwa kwesifundakuukuqeqeshwainqubo ingaba yindlela enhle yokuthuthukisa isivinini ku-ibhayisikilifuthi ugcine izinto zithakazelisa.

ibhayisekili elingaphansi



Unyaka omusha, omusha wena. Kepha lokho kusabandakanya ukuhamba ngebhayisikili, akunjalo? Yebo, lokho akusho ukuthi, kepha akusho ukuthi kufanele uqhubeke nokwenza ukusebenza okufanayo okwenze ngonyaka odlule. Ngakho-ke elandelayo imihlangano emine esingayenza ngaphandle kwamagajethi noma izinto zikagesi.

Ukuzijabulisa, inkululeko, ubuhlungu obuncane, nokusebenza ekugcineni okungcono. Yini engaba ngcono kunalokho? - UDan, kufanele ngikulungise, kufanele uzinike isikhathi sakho. Yize empeleni ungahamba nge-analog, futhi lokho ngobuchwepheshe akuyona i-elekthronikhi. - Tha'ts ebengikusho. (umculo ohlekisayo) - Lesi yisidala sakudala.

Kubuhlungu, kepha kuthela kakhulu ngokwezinzuzo zokusebenza. Ngakho-ke thola umqansa ongaba imizuzu emihlanu ubude bese uwuphinda izikhathi eziyisithupha. Kepha ukwenza izinongo kancane, esikhundleni sokuvele ugibele kanzima, zama isitayela noma inqubo ehlukile ngakunye kwalaba baphindayo abayisithupha.



Nakhu esikwenzile phambilini. - Phendula eyodwa. Esikhathini sehhashi, i-cadence ephakeme kakhulu, ungaze usuke esihlalweni lapho ukhuphuka.

Umzamo obonakalayo: eziyisishiyagalombili kwezingu-10. Ukuphindwa kabili. Cisha isihlalo kodwa zama ukuyibamba yonke indawo ngaphandle kokuhlala phansi.

Umzamo obonakalayo: eziyisishiyagalombili kwezingu-10. Phinda ezintathu. Qala lokhu esihlalweni ngamandla aphakathi nendawo.



Imizamo emihlanu kuphela kweyishumi. Bese ukhulisa kancane kancane umzamo njengoba wehla igquma uze uphume esihlalweni esiphezulu. Phinda kane.

Qala ngokugijima kusuka esihlalweni sezinguquko ezingama-40, bese uhlala phansi bese uzama ukubamba. Lokhu kuzozwakala kubukhali ngempela futhi uzophela, kepha akunandaba. Mane ucindezele kanzima ngangokunokwenzeka uze ufike phezulu.

Phendula isihlanu. Okunye ukukhuphuka nge-cadence ephezulu, kepha lokhu kukuvumela ukuthi uhlale ngaphakathi noma ngaphandle kwesihlalo. Umzamo obonakalayo: abayisishiyagalolunye kwabayishumi.



Ukuphindwa kwesithupha. Ngaphakathi nangaphandle. Ngakho-ke qala ngesihlalo sehhashi, bese uphuma uphinde ushintshe njalo ukujika kwezinyawo ezingama-50.

Lokhu kufaka ukubala, kodwa ngethemba ukuthi lokhu kuzokususa ebuhlungwini njengoba leso sinyathelo sokugcina se-10 kwezingu-10 kufanele sithathwe njengokuzama phansi, ukushayela ekhaya, ukuphumula, umsebenzi omuhle owenziwe. (umculo wenkanuko) - ISeshini yesibili ifaka nomsebenzi othile we-cadence. Okudingayo umzila wasekhaya oyindilinga cishe ongamamayela ayishumi futhi umakwe cishe maphakathi.

Ngakho-ke kuyinto oyaziyo. Fudumala bese uphinda kabili. Yilapho kusebenza khona umsebenzi othile we-cadence.

Qala ukushintsha ngegiya elihle ku-cadence ephakeme kakhulu, shintshela egiyeni eliphakeme bese uhamba nge-cadence ephansi. Lapho-ke usubuyile ekuqaleni, phinda lokhu ngomjikelezo wakho wesibili. Njengoba uthola ukulingana, mhlawumbe uma unesikhathi esithe xaxa, engeza umzuliswano wesithathu.

Uma uphinda le seshini, ukuzikhandla kwakho kufanele kube cishe kwabangu-8 kwabangu-10, into enzima impela kodwa eqiniselwe sonke isikhathi hhayi ngejubane eliphelele. Futhi zama ukuhlala esihlalweni ngangokunokwenzeka, ukuphuma esihlalweni ngezikhathi ezithile ukwelula imilenze akuyona inkinga, kepha lokhu kufanele kube yisikhathi sokuhlala uma kungenzeka. Ngokuya ngokuqina komzimba wakho, le seshini ihlala cishe imizuzu engama-90 kuya emahoreni amabili.

Kungenzeka kwesinye isikhathi ngohambo olude nezikhawu ezinde. Manje okumele ukwenze nje ukuqala ngokufudumeza okuhle kakhulu futhi okumele ukwenze ama-sprints angama-30 ngehora kodwa iqiniso ukuthi umzuzu owodwa kuphela njalo emaminithini amabili futhi kuncane kakhulu kunokuthile okufana nomjaho wokunquma, futhi umqondo ukwenza lokhu kube mnandi ngangokunokwenzeka ukuze ungadinwa.

Ngakho-ke shintsha wonke ama-sprints, zama ngokuhlukile.Isibonelo, ungenza ama-sprints amile, amanye amajubane aphezulu, amanye ama-cadence sprints, amanye ama-cadence high sprints, amanye ama-sprints ama-5 amfushane, noma okunye ukuzikhandla okuthe xaxa, noma ekugcineni kwe ukwehla. Noma yini oyenzayo, uma uthola umehluko omkhulu, kuba ngcono.

Pholisa umoya usuqedile. (umculo ohlekisayo) - Lesi sokugcina simayelana nokukhuphuka kancane, manje ungakwenza ngokuhamba ngemizuzu engu-90, kodwa ungakhuphula lokhu kube ngamahora ambalwa uma ufuna. Umqondo ngukuthi njengoba sigibela sakha ijubane kancane kancane njengoba uzizwa ufudumele kulo, ngakho-ke gibela kahle imizuzu eyi-10 yokuqala, gcina amagiya akho ekhanya ne-cadence yakho iphakeme.

Ngemuva kwalokho sifuna ukushayela imizuzu eyi-15 elandelayo ngomzamo wabahlanu kwabangu-10. Bese siya kwabayisithupha kwabangu-10. Bese kuthi abayisikhombisa, bese kuba abayisishiyagalombili, bese kuba abayisishiyagalolunye kanti emizuzwini emihlanu edlule sifuna ukusebenza ngokugcwele 10 kwayi-10.

Ngiyethemba, uma ukusheshisa kahle, kufanele ube ugcwele amandla kulo mzamo wokugcina. Futhi lokho kuzokukwenza uzizwe umuhle ngempela futhi ukhuthazekile lapho ufika ekhaya. Ngokuqondene nomphumela wokuziqeqesha, kuzothuthukisa ukukhuthazela kwethu, kuzokhulisa umkhawulo wethu, kepha ngaphandle kokusishiya nalaba bagibeli bezwe abanesithukuthezi ngempela. (Amabhulukwe) - Ungasazisa ukuthi uqhubeka kanjani nalezi zikhathi ezithile ngokushiya imibono yakho kusigaba esingezansi, kodwa futhi singathanda nokuzwa ngama-pods nezikhathi ozisebenzisile esikhathini esedlule, ukwenza sikusize uzilolonge.

Ukuzilolonga kuyinto eyodwa, ukushesha, kwesinye isikhathi kungadinga ukuthi wehlise isisindo esincane. Ngakho-ke uma udinga amathiphu ngalolu daba, mane uchofoze lapho ukuthola i-athikili engezansi. Noma ukubona uhlu lwethu lokudlala lokuzivocavoca nazo zonke izindatshana zethu zokuzivocavoca endaweni eyodwa elula, mane uchofoze lapho. - Ukubhalisela i-Global Cycling Network, chofoza embulungeni yonke.

Kukangaki ngeviki okufanele ukwenze ukuqeqeshwa kwesifunda?

I-American College of Sports Medicine incoma ukumelanaukuqeqeshwaamabili kuya kwamathathuizikhathi ngesonto. Ukuphumula okungenani kwamahora angama-48 phakathiukuqeqeshwa kwesifundakuyadingeka ukuze kutholakale ngokwanele.Kumeleyenzaeyodwaisethi yokuphindaphinda eyisishiyagalombili kuye kwayi-12izikhathi ngesontoumawenangisaqala nje.

Kwenzakalani bafo? UJeff Cavaliere, ATHLEANX.com. Namuhla mhlawumbe ngizozikhukhumeza ezinye izimpaphe njengoba ngizokukhombisa bafana ukuthi ivolumu nokuvivinya ivolumu kubulala kanjani ukuzuza kwakho.

Cishe uke wezwa okuphambene ngqo, 'ivolumu yokuzivocavoca eyengeziwe iyisihluthulelo;' IVolumu yilokho okushayela i-hypertrophy '. Kepha ngiyakutshela: Ngiyazi ukuthi kuzoba khona abaqeqeshi bamandla abaningi, abaqeqeshi ngisho nabaqeqeshwe isikhathi eside abazothi, 'Ngiyabonga Jeff ekugcineni wenze lo mbhalo' ngoba abantu abaningi abakule mboni Bayalibona lelo volumu futhi ukugxila kuvolumu yinguqulo ye-2019 yokuqeqeshwa okusebenzayo. Ukuthanda ukuhamba nokulinganisa ngomlenze owodwa ebholeni le-BOSU nokuphakamisa isisindo ngakolunye uhlangothi akuzange kuhumushe kakhulu kunoma yini esebenzayo.

Kwakuyimpicabadala. Isetshenziswe ngokweqile. Kwenzeka into efanayo lapha.

IVolumu ayibalulekile yodwa ngoba lokho okudingeka ukwenze ngaso sonke isikhathi ukukubeka kumongo wokuqina. Sizokhuluma ngalokhu ngoba kunezimo ezimbalwa lapha. Esikwenzayo ukuthi abantu bathi, 'Nkulunkulu, ngiyezwa uma ivolumu ingabashayeli, siyazi ukuthi laba baxhumene.

Amandla angancipha. Ngingasebenza ngokuqina kwevolumu ngithole imiphumela efanayo, okuyiyona nto eqhuba i-hypertrophy. “Yingakho nginikine ikhanda, ngoba kunesizathu sokuthi abantu bakuthathe lokhu.

Kulula. Noma ngubani ejimini angangeza ivolumu eyengeziwe ngaphandle kokungeza umfutho owengeziwe. Kuwe, ukuqina kufanele kufundwe ngokuthi 'umzamo'.

Umzamo awubuyiseki. Umzamo uhlotshaniswa nale volumu yoqeqesho. Leli volumu liyaphawuleka lapho kucatshangelwa nokuzikhandla.

Njengoba zixhumene, nakhu lokhu kusetha, kufana nokuhlinzekwa kanye nokufunwa, kanye nomqondo wokuphakelwa kanye nokufunwa okwenyuka njengoba ivolumu inyuka, amandla okuzivocavoca umzimba adinga ukwehla ukuze ukwazi ukuphola phakathi kokuzivocavoca. Okufanayo kuya, uma umfutho ukhuphuka ivolumu yakho izokwehla ukuze ubuyele ejimini ukuzivocavoca okulandelayo nakokulandelayo. Kepha kwenzekani ezimweni ezithile? U-newbie uzwe ngakho bese egijimela ejimini, kungenzeka ukuthi bahlukanisa ubhuti, futhi ngakubonisa phambilini ukuthi akusikho ukuthi ngeke uthole konke okuhle ngokuhlukana kobhuti, ungakwazi uma wazi ungayenza kanjani ngezindlela ezihlakaniphile, kepha ake sithi izindlela ezingaphansi eziphinda ziphinda zahlukaniswe nge-bro.

Baya ejimini, benza isifuba bese bengeza okwake kwaba amasethi wesifuba ayi-10, noma amasethi wesifuba ayi-12, manje sebenza amasifuba angama-20 noma angama-24. Kulahlekelwani? Umfutho. Angikhathali ukuthi ungubani uma ungumsubathi wamandla emvelo, lapho uqala ukufaka lelo hlobo levolumu, kukhona okuzokuhlupheka.

Ikhwalithi yamasethi owenzayo izokwehla njengoba usebenza. Okungahle kube kuhle kumasethi amabili okuqala, amathathu, ayisihlanu, ayisithupha ngeke kusebenze ngokufanayo lapho ufika kusethi 16, 18, 20, no-22. Njengomqondo engiwubeke ekuqaleni kuma- 'Three Sets of 12 is Ukubulala Inzuzo Yakho 'lapho sidiliza khona izinga lesethi eyodwa lapho sibambezela ukufinyelela inombolo - kulesi sibonelo, inombolo yevolumu engu-20 noma engu-24 - futhi sigodla ikhwalithi yalokho esikwenza lapha phansi, simosha isikhathi ejimini.

Ngiyakuqonda lokho. Kuwukuchitha isikhathi. Okuxakayo ukuthi ucwaningo lukhombisa ukuthi awudingi ngempela amasethi amaningi asezingeni eliphakeme ukukhiqiza amaprotheni synthesis synthesis.

Inhlansi yemisipha hypertrophy. Awudingi. Uzodinga noma yikuphi phakathi kwamaqoqo amane kuya kwayi-10 womsebenzi osezingeni eliphakeme.

Kepha ikhwalithi ephezulu ayihlangene nakancane nevolumu. Ikhwalithi inqunywa ngamandla. Ngakho-ke ake sithi umuntu onolwazi oluthe xaxa lokuqeqeshwa uthi, 'Angisaphinde ngihlukane nabazalwane.

Ngatshelwa ukuthi ngivivinye umzimba ngokugcwele kathathu ngesonto noma kabili ngesonto, 'noma ngabe yisiphi isimo. Phusha, donsa, imilenze. Ngihlukanise ngokuhlukile.

Uyabona ukuthi akudingeki ngikwenze konke lokhu ngosuku olulodwa. Uyabona ukuthi ivolumu ayibukwa kumjikelezo omncane wosuku olulodwa, kepha ikhishwa ngaphezulu kwesonto, kepha ngaphezu kwamasonto ambalwa. Ngakho-ke ngiyakwazi ukulandelela ivolumu yami ngokuhamba kwesikhathi.

Abakwenzayo kubahlukanisa. Bazofinyelela ivolumu yabo ngezinsuku ezimbalwa. Ngakho-ke yini engaba ingqikithi yemisho engama-20 noma engama-24 yegoli elinikeziwe, noma yini ozama ukuyenza? Ukuhlwaya lapha ngenani eliphelele elifanayo njengesibonelo, kungalihlukanisa libe u-7, 7, no-7, noma ngisho u-5, 5 no-5 ekugcineni okuncane.

Ukubona ukuthi bangafeza le nhloso ye-protein protein synthesis futhi kaningana ngesonto. Ngomqondo, 'Uma ngikwazi ukushaya imisipha ku-bro ehlukaniswa kanye kuphela ngesonto, izindlela ezingama-52 zokwenza amaprotheni synthesis'. Yize bengingakwenza kabili ngesonto futhi ngithole amathuba ayi-104.

Noma kathathu noma ngesonto. Inkinga, futhi, ukuthi batshelwa ukuthi ngalokhu kudingeka uqiniseke - kungcono ubheke lokhu kukhulu kokuzivocavoca kwakho. UNkulunkulu akavumeli, uma uziqeqeshela ukwehluleka, uzophazamisa amandla omzimba wakho wokululama ngemuva kwamahora angama-48.

Uzokwenza umonakalo omkhulu kakhulu. Zizodala izinkinga eziningi kakhulu. Ngakho-ke okwenzekayo ukuthi babambe ama-reps amaningi abawenzayo, basondela ekuhlulekeni.

Uhlala uhlulekile. Ngaphezu kwalokho, kufanele uzibuze umbuzo oqotho - yingakho ngenza lo mbhalo Zibuze le mibuzo. Lokho kusho ukuthi: Ingabe uziqeqesha ngempela uze ufike ezingeni lokwehluleka kweqiniso, kwesikhashana, nokugxila? Lokho kusho ukuthi angisakwazi ngisho nokuphakamisa le nto.

Ngihamba yonke indlela kanzima ngangokunokwenzeka ngize ngingabe ngisakwazi ukuyicosha. Ngabe lokhu kuyenzeka empeleni noma uyeka ngoba kuba nzima? Ngikholwe, ngikwazile ukukwenza, ngomzuzwana bekunzima Ngakho-ke lapho ngitshelwa ukuthi ngamahloni ngiyekise ukuphindaphinda okumbalwa, asisona nje ukuphindaphinda okumbalwa okusaba ukwehluleka - empeleni asikaze sehluleke - kepha manje ake sengeze ezinye ezimbalwa. Okwenzekayo umfutho uhlupheka kakhulu.

Ngakho-ke manje sesinalo lonke leli qembu labantu, lesi sifo esiwumqedazwe sabantu abakule ndawo ngapha sizigingqa kule ndawo. Bacabanga ukuthi benza into efanele ngokungeza ivolumu eyengeziwe, kepha amandla abo akwanele ukwenza ushintsho. Lokho kuyinkinga.

Uma ngithatha lelo qembu labantu, uma ngithatha abantu abayikhulu abalandelayo, ngincenge ngithi, 'Ngicela ungenzele okuthile. Uma ungenza into eyodwa noma enye, phakamisa ivolumu yakho noma unyuse umfutho wakho. Ngingathanda ukuba bandise amandla abo futhi banciphise ivolumu.

Ngingaqinisekisa ukuthi kuzokwenzekani, abantu abangayitholi imiphumela bazophinda bathole imiphumela. Akuqhutshwa ivolumu ngempela uma kungekho umfutho. Bafo, ngicela kungene lokhu kungene.

Amandla ayisihluthulelo futhi kukhona ubhadane njengoba ngishilo, ngamandla aphansi kakhulu ekuqeqeshweni kwabantu kulezi zinsuku. Kungani lokhu kwenzeka futhi? Ngoba kulula kakhulu ukumane uthathe lokhu kunokukwenza. Ngike ngasebenzisa isifaniso phambilini uma kukhulunywa ngokudla nangokondleka komzimba, nokuthi kudlala kanjani indima endleleni yakho yonke yokuqina, kanye nokuqina kwakho namandla.

Isivumelwano ukuthi sonke singazikhohlisa ngokuya ejimini ihora lonke amahlandla ambalwa ngeviki. Izikhathi ezine ngesonto, kahlanu ngesonto. Singakwenza lokho, kepha kuyimfuneko nokuzibophezela ukuthi ngemuva kokuzivocavoca kwamantongomane kuthatha amahora angama-23 ngosuku ngaphandle kwejimu.

izinzuzo zemifino ye-cruciferous

Vele uzolala, kepha kulawo amanye amahora angama-23 iziteki zikhulu kakhulu. Umthwalo mkhulu kakhulu. Kungakho abantu abaningi banezinkinga zokudla noma bengazibophezela ukuya ejimini ihora lonke.

Ngakho-ke singakwenza lokho. Noma ngubani angakwenza lokho. Uya ejimini bese uchitha amahora ambalwa - inqobo nje uma unesikhathi, wenza lokhu.

Kepha abaningi bethu abanamandla, isibindi noma idrayivu yokukwenza. Kunzima lokhu. Lokhu akuyona.

Okungenzeka ukuthi uke wakuzwa ngaphambilini yenza kanjalo kuphela uma lokhu kungudoti. Bengisanda kukwi-podcast noChris Duffin futhi besikhuluma ngakho ngqo lokho okuqukethwe. Manje sekukhona ubhadane lodoti omningi kakhulu.

Thola indlela yokuthi okungenani ungaba khona lapha, yehlisa lokhu kancane, ulethe lokhu. Kepha uma bekufanele wenze enye into, okungenani yehla kancane ohlangothini lwevolumu yesigqoko sokuqina. Ngiyathembisa ukuthi uzothola imiphumela engcono ngokwenza lokhu.

Uma uthole ukuthi le ndatshana ilusizo, sicela ushiye imibono nezithupha zakho ngezansi. Ngazise ukuthi yini enye ofuna ngiyibekele futhi ngizokwenza konke okusemandleni ami ukukwenzela lokho. Uma ungakabikho, bhalisa bese uvula izaziso zakho ukuze ungaphuthelwa i-athikili.

Futhi Folks, uma ufuna izinhlelo ezithola lokhu, asisoze sahlehla ngamandla. Ngikusho njalo. Ungaqeqesha kanzima noma uqeqeshe isikhathi eside, kepha awukwazi ukukwenza kokubili.

Zonke izinhlelo zethu ziyatholakala ku-ATHLEANX.com. Kulungile, bafana.

Ngizobuya lapha kungekudala ezinsukwini ezimbalwa. Zokubona ke.

Yikuphi ukuvivinya umzimba okuthuthukisa ukuhamba ngebhayisikili?

Amapulangwe anokuhlukahluka: amandla ayisisekelo asiza ukukhulisa ukusebenza kahle kwe-ibhayisikili. Ama-Lunges: shisa izicubu zomzimba eziyinhloko ngaphakathiukuhamba ngebhayisikili, kufaka phakathi ama-glutes akho, ama-quads, amathole nezintambo. Ama-leglifts: Khomba imisipha yakho ye-hip flexor kanye nemisipha yokuqinisa isisu ngesifo sohlangothi esisheshayo. AmaBurpees: adinga amandla wokuqhuma womzimba ogcwele.

Uma ufuna ukuthuthukisa amandla akho ebhayisikili, kufanelekile ukuthi ucabangele ukufaka uhlelo lwakho lokuqeqesha ngokuzivocavoca amandla okuqondisiwe. Phew, ngemuva kwakho konke, ukuhamba ngebhayisikili akuyona nje eyokuzivocavoca nge-aerobic, kodwa futhi nokukhiqizwa kwamandla okuphindaphindiwe kusuka kuma-pedals. Ikakhulu esivivinyweni sesikhathi.

Phew Namuhla ngizokuqondisa ezintweni ezine zokuzivocavoca amandla ezizokusiza uthuthukise amandla akho ebhayisikili. Futhi ungakhathazeki, kuzoba lula kakhulu ngokuhamba kwesikhathi. - Ngakho-ke Maka, kufanele sengeze isisindo manje? - Ah, ngicabanga ukuthi silungile kuleli sonto.

Mhlawumbe ngesonto elizayo. Ngiyazi ukuthi ucabangani, uMark muhle. Kepha angifuni ukukhulu kakhulu nge-triathlon.

Awu akudingeki ukhathazeke ngoba ngeke sibe lapho siphonsa izinsimbi ezingasile namuhla. Lokhu kuphathelene nokwakha imisipha emincane. Ukuze usebenze kangcono le misipha futhi ngaleyo ndlela uthuthukise amandla ethu ebhayisikili.

Ukuzivocavoca kokuqala esizodlula kukho namuhla isisindo sebhuloho futhi empeleni kungenziwa ekhaya. Futhi empeleni kufudumeza okuhle kokunye kokuzivocavoca okulandelayo, kwenza imisipha isebenze futhi isebenze kahle Ngakho-ke, ukuze wenze lokhu, udinga ukulala ngomhlane phansi, uguqe ngamadolo bese ubeka izinyawo zakho phansi phansi. Vala nje ngokwanele ukuthi ungakwazi ukuxubha izithende zakho ngeminwe yakho njengoba welula izingalo zakho phansi eceleni.

Izinyawo zakho kufanele futhi zihlukane ngobubanzi be-hip. Gobisa nezindololwane zakho zibe ngama-degree angamashumi ayisishiyagalolunye ngakho-ke ingalo yakho ephezulu kuphela phansi. Ngemuva kwalokho, hamba ngezithende zakho nangaphezulu emuva ukuze uphakamise ama-glutes akho phansi.

Gibela okhalweni lwakho phezulu ngangokunokwenzeka bese ukhama uqinise ama-glutes akho. Gcina inkinobho yakho yesisu idonsela ngaphakathi ukuze ungazigobi manje gxila kakhulu ekuqondeni ngqo futhi uqiniseke ukuthi amadolo akho awa. Ngakho-ke kufanele uzizwe lo msebenzi ngokusebenzisa ama-glutes akho kanye nemisipha yakho, hhayi ngomhlane wakho ophansi, yibambe ngayo bese uphakama ukuze uzwe kahle ukuthi i-glutes yakho iyasebenza.

Futhi wenze ama-reps ayi-15 kathathu futhi lokho kufanele kwenziwe iqhinga. Kepha ukwenza ukuthuthuka okuhle kuyo, ungenza ibhuloho elinemilenze eyodwa phezulu ngendlela efanayo naleyo oyenzele ibhuloho elikhazimulayo bese uphakamisa umlenze owodwa phansi. Ungagoba umlenze ophakanyisiwe ama-degree angamashumi ayisishiyagalolunye noma ukhombe uzwane phezulu ophahleni.

Vele uqaphele ukuthi ungashintshi imilenze ephakanyisiwe oyiphakamisayo, vele udlule esithendeni sakho nasemhlane ongaphezulu bese uphakamisa izinkalo zakho phezulu ngangokunokwenzeka. Manje nge-deadlift futhi lokhu kungenziwa ngama-dumbbells noma i-barbell enjengale. Igxila kakhulu kuma-quads, imisipha, amadolo nezinqulu njengoba kukhulisa ukuguquguquka nokunyakaza futhi namuhla ngizobe ngikhombisa nge-barbell, kepha uma usebenzisa ama-dumbbells kungukuhamba okufanayo.

Kepha uvele ubambe ama-dumbbells eceleni kwakho izintende zibheke emuva. Manje ake sidlule kuwe nge-barbell. Ngakho-ke izinyawo zakho kufanele zihlukaniswe ububanzi be-hip, ngokubamba kwakho ngaphandle nje kwemilenze yakho.

Kunokwehluka okumbalwa kokubamba, kepha ngizohamba nokubamba okujwayelekile engikubonisa lapha. Kubalulekile ukuthi ugcine umhlane wakho uphansi nomgogodla wakho ungathathi hlangothi kusukela ekuqaleni kuze kube sekugcineni ngalo mnyakazo. Amahlombe akho kufanele agcinwe emuva futhi aqine ngamehlo akho phambili nasesifubeni.

Njengoba uhamba ngokukhuphuka, ibha kufanele ihlale ithintana kakhulu nemilenze yakho kulo lonke uhla lokunyakaza. Izinqe zakho namadolo kufanele ahambisane ukuhambisa umgoqo phansi uye endaweni evaliwe yethanga. Ngemuva kwalokho ukubuyisa isisindo phansi, usilinganise okhalweni lwakho bese usinciphisa.

Vumela amadolo akho agobe kancane, ugcine isisindo siseduze nomzimba wakho bese wehlisa kuze kube yilapho umcibisholo wakho ucishe ufane naphansi, lapho-ke lapho isisindo sishaya ukwesekwa phansi bese siqala kabusha, kubaluleke kakhulu ukuthi wenze lo msebenzi don ' qala ngezisindo ezimbili ezisindayo; uma usanda kuqala, uma ubulala noma ungakakwenzi isikhashana. Ngemuva kwalokho kufanele ukuthi uqale nge-barbell engenazinsimbi ekugcineni. Ngemuva kwalokho ngokuhamba kwesikhathi, ungangeza amakhilogremu amahlanu kuya kwayishumi ekugcineni ngakunye ngesikhathi.

Futhi sihlose ukwenza ama-reps ayi-12 amahlandla amathathu. Isisindo sakho emaphethelweni womabili kufanele sibonise lesi sikhathi. Kulungile ngakho-ke lokhu kungenye yezintandokazi zami, iBulgarian split squat, okubaluleke kakhulu, igxile ekwenzeni umlenze owodwa ngasikhathi.

ukukhuphuka intaba

Konke okudingayo kulokhu isinyathelo, ibhentshi, noma enye into ongabeka ngayo umlenze wakho wangemuva noma unyawo lwendlebe yakho lapho, njengaleli bhentshi, kufanele luguqe ngamadolo, bese ngihamba isisindo esincane ezandleni zombili senza i-squat split squat. Ngakho-ke ngena endaweni ephambili ye-lunge ne-torso yakho iqonde, iqinile, futhi izinqe ezinhlangothini ezifanele emzimbeni wakho. Ngonyawo lwakho lwangemuva ebhentshini.

Manje, kuze kube yilapho ithanga lakho langaphambili selicishe livundle, yehlisa idolo lakho kulayini ngonyawo lwakho. Ungavumeli idolo lakho langaphambili lizulazule lidlule izinzwane zakho lapho. Shayela emuva ngesithende sakho sangaphambili uye endaweni yokuqala.

Setha kabusha bese uqala futhi. Manje kufanele uzame kancane ukuthola isikhala esifanele sokuqondisa umlenze wakho maqondana nomlenze wakho wangemuva nebhentshi. Ukugxila okuyinhloko, nokho, ukuqinisekisa ukuthi idolo lakho lingaphezulu konyawo lwakho, hhayi ngaphezu konyawo lwakho lapho uphansi kokunyakaza.

Ngemuva kwalokho kufanele uphindaphinde ama-12 emilenzeni yomibili. Lokhu kuzivocavoca okulandelayo kuhle kakhulu kulabo abavame ukunganakwa okuyisisekelo kanye nezibopho. Kungukujika kweRussia.

Manje, ebhayisikili, sithola ubuvila obuncane ngemisipha yethu eyinhloko kaningi. Lapho imisipha yethu eyinhloko idlala indima ebaluleke kakhulu. Zisiza ukusibamba kangcono futhi sithuthukise ukuma kwethu lapho sisebhayisikili.

Futhi ngakho-ke khulula umhlane wethu. Futhi sisiza ukuthuthukisa amandla ethu ebhayisikili, ngakho-ke ukuze Uqale lo msebenzi ngokuhlala phansi uguqe ngamadolo izinyawo zakho ziphansi phansi. Ngemuva kwalokho, ncika emuva ukuze umhlwenga wakho usekhoneni lama-degree angama-45 ukusuka phansi.

Qiniseka ukuthi ugcina umhlane wakho uqonde kule engela kulo lonke ukuvivinya umzimba njengoba kulinga ukudonsa amahlombe akho uye phambili. Ngemuva kwalokho, xhuma izandla zakho phambi kwesifuba sakho, thinta ingqikithi yakho, bese uphakamisa imilenze yakho phansi. Manje phendulela izingalo zakho ohlangothini bese wenza into efanayo kolunye uhlangothi.

Bala lokhu njenge-rep eyodwa, bese uhlose ingqikithi yama-20. Bese uphinda kathathu ngekhefu elincane phakathi. Vele, uma ukusonta kweRussia kubonakala kunzima kakhulu, khona-ke ngeke ukwazi ukususa izinyawo zakho phansi.

Ngakho zigcine ziqinile phansi kulo lonke lolu vivinyo. Noma uma ufuna ukukwenza kube nzima kuwe, kungani ungabi nesisindo esincane ezandleni zakho. Ngakho-ke ungabamba i-dumbbell ngezandla zombili kulo lonke ukuzivocavoca noma usebenzise okuthile okufana nebhola lomuthi njengaleli enginalo lapha.

ikhava yebhayisikili yokubeka ibhayisikili

Njenganoma yini entsha, qiniseka ukuthi sithuthukisa lokhu kuvivinya umzimba ngokuhamba kwesikhathi, lokhu kusho ukuthi sakha kancane kancane inani lesisindo esisisebenzisayo kanye nenombolo yokuphindaphinda esiyisebenzisayo. Futhi ngenkathi lesi sihloko sigxile ekwenzeni ngcono amandla ethu ebhayisikili. Zonke lezi zivivinyo zizosisiza ukuqinisa imisipha yethu.

Bazosekela ukunyakaza, ububanzi bethu bokunyakaza nokuthi sikugcina kanjani ukuma kwethu. Futhi ekugcineni, bonke bazosiza ukuvimbela ukulimala kwethu. Uma uyijabulele le ndatshana, shaya inkinobho ye-Thumbs-up futhi uma ufuna ukubona ama-athikili amaningi avela ku-GTN mane uchofoze emhlabeni bese ubhalisa.

Uma ufuna ukubona ukuqeqeshwa kwethu kwamandla ebhayisikili no-triathlete okhokhelwayo uWill Clark, mane uchofoze lapha.

Ngikulungela kanjani ukuhamba ngebhayisikili emgwaqweni?

Ukuqeqeshelwa ukukhuthazela nokugijima
  1. Hambanikanzima ngezikhathi zesikhawu.
  2. Yenza ukugibela okuzinzile.
  3. Qeqesha ngamandla amakhulu kakhulu.
  4. Sebenzisa ukuqeqeshwa kwesikhawu.
  5. Yehlisa isisindo somzimba.
  6. Sebenzela i-cadence yakho, kunokumane ugibele ngaphandle.
  7. Ukuqeqeshwa kwe-interint sprint.
  8. Yidla ukudla okunothe nge-nitrate.

Siphila emphakathini osuselwa ekuthokoziseni okusheshayo, ukulethwa kosuku olufanayo, ama-movie ngokufunwa, izithombe zedijithali, imithombo yezokuxhumana, imiyalezo ebukhoma engama-24 7, futhi uzoxolelwa ngokucabanga ukuthi konke kwenzeka ngokushesha, kepha ezinye izinto zisadinga okwakudala ukusebenza kanzima nokuzinikela Kodwa-ke, kunezinto eziningi ongazenza ukuze ulunge ngokushesha kodwa ungathandi lokhu bafana, ngaphambi kokuthi ngikusize uzilolonge ngokushesha, yenza inhlolovo esheshayo. Kwenze kube nzima kini ukwenza isikhathi sokutshala imali yokuzivocavoca noma ukujabulela inselelo bese nibambeka masazise ngohlelo lokusebenza ngilahlekelwe inani lezikhathi engiqale ngalo isonto engizolisebenza nsuku zonke futhi ngidle ngempela uphilile, ukuze uzilolonge izinsuku ezintathu bese uhlala kusofa onenqwaba yoshokholethi lapho kufanele ngivivinye umzimba. Impilo ilula kakhulu kuwe uma unamathela kweyakho Ukugcina uhlelo kungani ungazibhaleli uhlelo lokuqeqeshwa lwamasonto onke ukuze wazi ukuthi wenzani nsuku zonke? hlala unengqondo, ungahlali phansi ekuqeqesheni ibanga ngemuva nje kokusebenza kosuku lonke futhi ube ngaphandle kuze kube ngu-10 ebusuku.

Kungani ungayi esifundweni esifushane esibukhali se-turbo noma umjaho osheshayo futhi uzikhandle emavikini amabili okuqala kuyingxenye yesimiso sakho futhi uzokwazi kakhulu ukunamathela kuso, uyazi ukuthi abanye benu bangenza okuhle ukusebenzelana kunezindlela zokuphila ezimatasa nezinhlelo ezimatasa futhi awunaso isikhathi esiningi sokuzivocavoca umzimba, kodwa ngaso sonke isikhathi kungcono ukwenza okuthile kunokuthile uma ungezwa ngempela ukuthi ufuna ukuzivocavoca futhi uzizwe ugula ngokwesibonelo phumula, lalela owakho Umzimba lapho udinga ukuphumula akudingeki uzivocavoca nsuku zonke kungani ungazami ukuzivocavoca izinsuku ezimbili noma ezintathu, bese usuku olulodwa bese uphinda ukuthi kungani ungazibekeli izinhloso ezimbalwa ezimbalwa? Kuthiwa abantu abazibekela imigomo maningi amathuba okuba bafeze izinhloso zabo, lokhu kungaba umdlalo wabo wokuqala uma usunomjaho wakho wokuqala, noma umgomo wakho siqu njengokuhamba kwesikhathi sokuqeqeshwa ngezembe manje ngengxenye emnandi yokusebenza okukuthola fit Kodwa okokuqala kufanele ucabange ngalokho ofuna ukukufanelekela. Uma kunjalo, hamba uye ejimini bese uphakamisa izinsimbi, kepha uma nje ufuna ukulungela ukushayela kwakho okuvamile, nansi eminye imikhuba ongafuna ukuyicabanga njengokuxuba okuhlukile kokuzivocavoca ohlelweni lwakho, okunye ukugibela isikhathi eside kanti okunye ukugibela okufushane kakhulu Sihlala sincoma ukuthi senze ukufudumala kwemizuzu eyi-10 kuye kwengu-15 ngaphambi kohambo ngalunye. Iminithi Spindown ngemuva kwalokho izosiza imilenze yakho ukuthi izizwe ingcono ngakusasa njengami ungahle ube nomsebenzi ocindezelayo futhi yebo ukusebenza e-gcn kungaba nengcindezi ngezikhathi ezithile nangamahora amade futhi ngemuva komsebenzi ungahle ungacabangi ukuthi unesikhathi esanele ocabanga ngaso akukufanele ukuhamba ngebhayisikili imizuzu engama-20-3040 kepha ungaba neseshini enhle ngalesi sikhathi, kungani ungazami ukufudumeza imizuzu eyi-10 bese ungena kusethi yakho enkulu, ethatha imizuzwana engama-30 futhi ingajulile umzamo 30 imizuzwana en phumula Phinda lokhu izikhathi eziyisithupha, lapho-ke ungathatha ikhefu lemizuzu emithathu elihle.

Ngizophinda umusho oyinhloko futhi Lesi yisikhathi esifushane kodwa esisebenzayo esingakwenza uzizwe unenkinga encane. Ungazama futhi imizuzwana engama-20 unemizuzwana engama-40 uma uthola ukuthi ama-onis wesibili angama-30 maningi kakhulu, uma ukwazi kungani ungagibeli ukugibela okude ngempelasonto, lokhu kuzokunikeza isisekelo esihle impela sakho ukuqina komzimba nokuthi kungani ungakuhluzi ngokuzikhandla ngempela ohambweni lwakho olude ngale ndlela uzothola okuhle kakhulu kuseshini yakho futhi kuzokwenza amahora adlule. Ngicabanga ukuthi kungenzeka noma kanjani ukuthi ungabeka amabhulokhi emizuzu eyi-10 kuye kwengama-20 ku-zone 3 uma unamandla noma ukushaya kwenhliziyo, noma imizamo engu-8 kwezingu-10 ukuze ulunge ngokushesha ngokugibela nabantu abalungele futhi abashesha ukwedlula ongakutshela kona ukuzwa ukuthi ayikhululekile kepha iyasebenza.Uzohlushwa ukulengiswa kula masondo, kepha uzolunga.Uma ulwela ukuzivocavoca umzimba, sinokuningi okumele sikwenze kuma-Walmart athikili yamaseshini amafushane abukhali kuze kufike emihlanganweni kufanele ngabe wenza lapho uphumile futhi usuzohamba, ngakho-ke zihlole.

Khumbula ukuthi wonke umuntu usabela ngendlela ehlukile ezinhlotsheni ezahlukahlukene zezikhathi Uhamba ngebhayisikili lakho Ugibela ohlangothini olulungile Okungakulungeli ngokushesha ukugibela amamodeli amaningi alula Ungacabanga ukuthi ukweqa ibhayisikili lakho bese uqhubeka nokugibela kuzokulungela ngokwemvelo kodwa ayisebenzi kahle njengesakhiwo ebengixoxa ngaso nje lapho wenza izinto ezinjengokuhamba futhi wakhe isakhiwo ezungeze lokho kugibela ngakho-ke usebenzisa wonke umzuzu ngebhayisikili. Siyabonga ngokubabheka bonke. Ngiyethemba ukuthi le ndatshana ikunikeze amathiphu okuthi ungalungela kanjani ukushesha, ubashiyele ukushayela okumnandi esigabeni sokuphawula ngezansi

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Ukuchachambakuyasizaqinisaimisipha eminingi engxenyeni yakho engezansi, ama-quads, amankonyane nama-glutes. Konke lokhu kubalulekile uma kukhulunywa ngokugebheza i-ibhayisikili. Isikhovasquatfuthi isebenza njengenye indlela enhle yasekhaya ye-barbellsquatsnjengoba kunjalokuyakwenzakude nesidingo se-squatyokubeka.

Ingabe abagibeli bamabhayisikili baphakamisa izinsimbi?

Kephaukuqeqeshwa kwesisindoingathuthukisa kakhulu ukusebenza kwakho ngebhayisikili. Ukumpompa insimbi akukuhle ngokugibela nje nokujaha nakho.Ukuphakamisa izinsimbiisiza ukugcina ivolumu yemisipha njengoba ukhula ukuze ukwazi ukugibela ngokushesha futhi uqine eminyakeni edlule.Juni 8. 2017 Nov.

Ngabe imizuzu engama-30 yokuqeqeshwa kwesifunda yanele?

Umzimba wakho ungakuzwa ukushisa komzimba ngaphakathi kokuthobekileImizuzu engama-30 yokuqeqeshwa kwesifunda. Ukushintsha phakathi kwezikhawu zesisindo kanye ne-cardio - ngokuphumula okuncane phakathi - kusebenze imetabolism yakho ukushisa ama-calories kokukodwaukuqeqeshwa kwesifundaisikhathi.

Ingabe ukuqeqeshwa kwesifunda kuyindlela enhle yokwehlisa isisindo?

Ukuqeqeshwa kwesekethekuyindlela enhle kakhulu yokukusizaukuncipha emsimbenikanye nokudla okunempilo. Ngakho-ke uma udingaukuncipha emsimbeningoba unesimo esifana nesifo sikashukela, umfutho wegazi ophakeme, noma i-cholesterol ephezulu, lokhu kungaba yikuhleukukhetha kwakho. Kunamandla, ngakho-ke hlola udokotela wakho kuqala.Agasti 2 2020

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Yini i-KuhleUkungathathi hlangothiIsikhundlaemgwaqeniIbhayisikili? TOkuhlehlangothiisikhundla sokugibelaiqala ngekhanda bese iya ezinyaweni zakho. On esideugibele, hlola ngezikhathi ezithile nomzimba wakhoisikhundlaukuze uqiniseke ukuthi awubuyelanga emuva emikhubeni emibi. Khulula amahlombe akho uwahlise, kude nezindlebe zakho.

Yisiphi isikhundla esihle kakhulu esihlalweni sebhayisikili?

Indlela entsha: Lapho wenahlalangokunethezeka kuisihlalo, kufanele ukwazi ukufinyelela kalula eziqongweni kanye nama-brake hoods emgwaqeniibhayisikili, noma ukubambelela entabeniibhayisikili. Izindololwane zakho kufanele zigobeke kancane, zingakhiywa. Futhi ukuncika kwesifuba sakho kufanele kusekelwe yingqikithi yakho ngokunethezekaisikhundla.Juni 11 2021

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Iyiphi indlela engcono yokuqeqeshela ukuhamba ngebhayisikili?

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Ngingawathuthukisa kanjani amandla ami okuhamba ngebhayisikili?

Lolu hlelo kufanele lugxile ekwenzeni ngcono amandla namandla, futhi lube nokuzivocavoca umzimba okunesisindo samahhala nokuqina komzimba. Lokhu kuzoba nokudluliswa okungaphezulu kwezemidlalo kubhayisikili kunokusebenzisa imishini yokuzivocavoca. Gxila ekunyakazeni okuhlangene futhi uvikele ukuzivocavoca kohlobo lokuzihlukanisa.

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