Xana banikwa imithambo benemizimba? Isiphumo yoqeqesho ukumelana oko?

Ngelo langoku nqanaba kakhulu zithandwa kukho ndawo zokwenza umthambo. Ngakumbi nangakumbi nabantu abatyelela ezi ndawo ukwenzela ukuphucula inani lazo. Kwaye kufuneka kuqatshelwe ukuba ethandwa kakhulu ngexesha elinye banandiphe imithambo kunye iintsimbi. Yintoni na ukuba phantse wonke eyaziwa. Nakuba kunjalo, kufuneka siqwalasele lamanqaku aphambili awenziwa abhekisele kule hlobo loqeqesho. Kwaye lo mba lunikezelwa ngokutsha.

Yini ephawula uqeqesho amandla benemizimba?

Ngenxa yoqeqesho ukuthatha indawo ukusetyenziswa yamatye, ungenza ngempumelelo balahle kwamanqatha kwemfuneko. uqeqesho Heavy lisusiwe iikhabhohayidrethi ngaphezu ngamanqatha. Kubalulekile kwakhona kusisiphumo imithambo benemizimba kukwandisa iimfuno pathways yento ephilayo. Kwanasemva kokuba leseshoni yoqeqesho enye kuphela ukuba umzimba kubuyiselwa kwiintsuku nje ezimbalwa. Kwaye le nkqubo yahluke gqitha ukusuka iziphumo zingafumaneka ngenxa esezantsi-ngamandla aerobics.

Isiphumo koqeqesho ukumelana nalo yokuba kuphela indlela etya ngayo ukutya, kodwa zigcinwa ixesha elide xa kuthelekiswa iintlobo zoqeqesho aerobic. complex Training, esibonelela ukuba ukusetyenziswa kwezinto ezongezelelweyo, inceda inyathelo umzimba kwindlela eyodwa, nto leyo sikhatshwa iindleko amandla kakhulu. Ngenxa imicu ezonakeleyo aqalise ukubuyisa ngakumbi. Ngako oko ke, kufuneka ilungile. Musa ukulibala malunga isondlo esifanelekileyo eyaneleyo.

Njengoko sele kukhankanyiwe, umphumo imithambo kunye namatye ilahleko ubunzima ngokukhawuleza kakhulu. uqeqesho amandla, iphawulwa imithwalo elifutshane kakhulu isebenzisa glycogen, aye njengoko mthombo amandla. Kwaye le nto inceda ukuba balahle kwamafutha kwemfuneko izihlandlo ezimbalwa ngokukhawuleza kunokuba kunye ukutya kunye Cardio. Kufuneka kuqatshelwe ukuba ukwakha izihlunu akusayi kusebenza ngenxa yoqeqesho aerobic. Kwaye kaninzi umzimba uqalisa 'badle "ngokwayo ifayibha kwezihlunu, hayi ngamanqatha.

Nakuba kunjalo, kufanele kuqatshelwe ukuba zombini uqeqesho zinezibonelelo yayo. Xa oku kufanele kuqatshelwe ukuba indlela engcono kungaba ukusetyenziswa zombini iziko yoqeqesho kunye ukudla-protein, ngcathu ubenesahlulo esahlukileyo wekhabohayidreyiti kunye namafutha. Isiphumo zoqeqesho ukumelana na, njengokuba sele kukhankanyiwe, ngokukhawuleza amafutha otshisayo. Kwaye xa idityaniswe nayo inkqubo aerobic kungaphuculwa.

Oko umele ukwazi amantombazana?

Inani elikhulu lamantombazana abaya iindawo zemidlalo, hayi wayeyoliswa kakhulu zokuqeqesha ukukhulisa ubunzima. Bona, ke, siyazi ukuba izihlunu kubaluleke gqitha ukuba sihlale ngeenzwane zethu. Inani kule uya sihle ngakumbi kuphela. Noko ke, amanenekazi basoloko elifutshane ixesha. Kodwa ndifuna ukuncipha ngokukhawuleza kakhulu. Ngoko ke, abasetyhini kunye bakhetha umthambo aerobic. Noko ke, le yindlela elula ezinokukunceda ukuba aqhumisele ngamanqatha isandula yafunyanwa ziingcali kunye nesiphumo kwezihlunu. Bonisani benemizimba ukuba amabhinqa akule meko kufuneka uthathe indawo ubuncinane ixesha lokuphumla phakathi iiseti. Kule meko, umzimba wakho uya kungena imo lwesamente. Ngokulandelelanayo, yaye uya kuwatshisa calories kakhulu ngokukhawuleza.

Ngaba kunokwenzeka ukuba yokumpompa i cofa kunye ubunzima eyongezelelweyo?

Kakade ke, abaninzi bangathanda ukuba isisu omhle tight. Kufuneka kuqatshelwe ukuba inkalo ephambili olwahlula phantse zonke bodybuilders ingqalelo esinqeni emxinwa. Oku kudala amathuba eziliqela, phakathi leyo kufuneka iqaqambise look.

Ukuba ufuna ukufumana esinqeni emxinwa, ngoko akuyomfuneko ukuba wenze umthambo esiswini kunye iintsimbi. Kulo meko, ezinqeni ziingubo nga ukwandisa kuphela. Noko ke, asingabo bonke iingcali ezemidlalo bayavumelana nale ngxelo. Ngokutsho kwabo, izihlunu ngasemva asezantsi, kunye nefom cofa bokuhlala dystrophy corset esinqeni. Ukuba umntu uza kwenza ezi ntlobo beemvavanyo ezifana deadlifts, squats, noqeqesho kwi ekusoluleni, le corset uya kwenza ozinzileyo imisebenzi. Kodwa ukuze wenze lo msebenzi ngasentla, kufuneka kumatshini olomeleleyo. Ngako oko, akukho nto engaqhelekanga into yokuba inani abo imisipha ababuthathaka esiswini, kude kakhulu zimbi. Kuba zonke ezi zizathu, iingcali ezininzi bathi ukuba kuyimfuneko ukwenza imithambo kunye amatye kwi-ndaba. Kungenjalo, kuya kwandisa ngokubonakalayo izihlunu ubunzima lunqunyanyisiwe.

Kubalulekile ukukhumbula umthetho omnye: Ukuba awufuni esinqeni sakho landiswa ukusuka imithambo kunye ubunzima engaphezulu, akukho mfuneko ukwenza inani elikhulu nabathengisi evenkileni. Kule meko, kuya kusebenza umgaqo elula enye. Ukuba ufuna ukwandisa amandla, kwaye kufuneka asebenze kunye namatye enzima, kodwa kukho inani elincinane kophindo. Ngenxa yokwanda izihlunu ubunzima inani kophindo kufuneka eliphakathi.

Musa ukulibala ukuba cinezela iliwa kufuneka uqale iintlobo ukuzilolonga ngamandla. Uyakwazi badlule mnogopovtornym noqeqesho. Oku kufuneka kwenziwe ukuze afumane isiqabu kwandisa unyamezelo.

Uqheliso lomsebenzi amatye kwi koonondaba de ngemisonto ebusweni akukho mfuneko ukwenza. Ayizi kuzisa impumelelo enkulu ekulweni umaleko namanqatha ulala phezulu izihlunu esiswini. Ukuze ufumane iziphumo ezinqwenelekayo, kufuneka ukudibanisa uqeqesho amandla aerobic. Kwakhona kuyimfuneko ukuya sokondliwa ngokuchanekileyo.

Ngaba kunokwenzeka ukuba ukuphumeza isiphumo yimpumelelo ngaphandle kokusebenzisa yamatye?

Abantu abaninzi bayazi ukuba kuphela ezo ukusebenzisa ukuba usebenzisa ubunzima ezongezelelweyo, ukuba bakuncede ekukhuleni kwemisipha mass kunye nokwandisa amandla. Noko ke, kukho nje inani elikhulu yezizathu, apho akukho umnqweno ukuqeqesha benemizimba ezongezelelweyo. Kwaye oku kulapho nanku umbuzo enoba kukho iseti olulandelenayo ngaphandle iintsimbi.

Kufuneka ubuso - kukho imeko enjalo, xa umntu nje awukwazi ukuya ukuhlawula zokwenza umthambo. Kwakhona, kukho abo abadlali abangasweli izihlunu enkulu. Bona banomdla ekwandiseni amandla nokunyamezela. Ukongeza, uluhlu olulandelenayo ngaphandle zemilinganiselo ingenziwa naphi na nangaliphi na ixesha, ukugcina izihlunu zakho toned.

Izindululo apho ufuna ukuphulaphula

1. Indlela kunye nenani elikhulu kophindo. Indlela yokuqala kucingelwa ukuba ukuphunyezwa uqeqesho ngokuqhelekileyo izele. Ungakwenza 50, 70 okanye 100 nkqu kophindo. Kuyimfuneko ukuphumeza amaxesha amaninzi ukuya emkhosini. Le ndlela ivumela ukuba isebenza unyamezelo. Kwaye ukuba akukho nto akhule ubunzima kwezihlunu, kwi mzuzu xa uya kubuya ukwenza uqeqesho kunye namatye ezongeziweyo, iifayibha kwezihlunu aqale ukutshintsha kuba ngcono ngokukhawuleza kakhulu.
2. Ngengxabano ulwandiso. Oku yindibanisela olula kwimicu izihlunu nokugcina kukhathazeka ngaphandle intshukumo kangangexesha elithile. Oku kuya kunceda ukuba izihlunu ifom "esulungekisiweyo" ngaphezulu, njengoko iza kuxhomekeka ezo ndawo abangakwaziyo ukusebenza ngaphandle impembelelo, enza amandla ubonisa benemizimba.
3. Kuyimfuneko ukunciphisa ixesha lokuphumla phakathi iiseti xa kunyanzelekile. Le ndlela iza ukukhawulezisa ukukhula mass kwezihlunu.
4. Uyakwazi ukwenza nomthwalo yezinto busondele. Umzekelo, iincwadi eziliqela zingafakwa ngexesha push-ups ngasemva. Ngexesha lokuhlala-ups umntu angakwazi ukubeka emagxeni akhe. Kufuneka ukuqhagamshela nomfanekiso wakho uze emva koko kuya kufuneka ukuba silinde ukuphumelela ukwakheka komzimba wakhe.
5. Yenza imithambo benemizimba okanye ngaphandle, kungandisa ziku ngokusebenza lomzimba enye kuphela. Umzekelo, kubalulekile ukuzama ukubamba up on ingalo enye. Ngokwendalo, okokuqala ukuba akukho wonke umsebenzi. Nangona kunjalo, kunye umthambo rhoqo, unako ukufikelela iziphumo ezinqwenelekayo.

Kukho ezinye iingcebiso, kodwa ke ezi ke eziphambili. Ukuba uza kukhokelwa kubo uqeqesho lwabo, umphumo efunekayo aokusetyenziswa nokuba ngaphandle kokusebenzisa iintsimbi.

Yintoni kufuneka kukhunjulwe, ngokuzibandakanya yamatye?

Xa kunjalo, ukuba ukuqeqesha benemizimba ezongezelelweyo, kufuneka unikele ingqalelo ukuba le migaqo isisiseko ilandelayo:

1. Phambi kokuba uqale uqeqesho, kungakuhle ukufumana umqeqeshi kwaye zenze inkqubo ecacileyo. Kwaye kule etyaleni ukudlala indima, uhlobo loqeqesho oza ukuba enze. Bonisani benemizimba ukuba imilenze, iingalo, emva, kumaphephandaba, njalo njalo. D. Funa indlela efanelekileyo eyaneleyo. Kwaye ngumqeqeshi uya kukwazi ukuchaza iimpazamo ukubeka indlela efanelekileyo. Ngesi senzo, uyakwazi uzikhusele ukwenzakala kunye neengozi. Le nkqubo iyimfuneko ukuze kwemisipha mass ayinyuki asymmetrically.
2. Inyathelo lokuqala kukuqinisekisa ubunzima elichanekileyo. Oku kuya kunceda ukukhusela ngokuchasene inani elikhulu iingozi. Ukuba, umzekelo, uya kwenza umthambo benemizimba ukuba imilenze benemizimba eziphakamileyo kakhulu, unako kuzolula izihlunu zakho, ukonakaliswa amalunga, njl Kwakhona, kuphela umqeqeshi uyakwazi ukufumana nelitye elizalisekileyo ngokufanelekileyo. Xa-uqeqesho self kufuneka uqale amatye ubuncinane, ukwandisa ngcembe zabo.
3. Kuyimfuneko ukuba ukhethe uqheliso ngokuchanekileyo. Phantse zonke uhlobo okuqeqesha bokuqonda yayo. Umzekelo, squats ziya kuxhomekeka kwindawo yonyawo kwi ubunzulu msebenzi, i-engile apho umnqonqo ikhona, njalo-njalo. D.
4. Kufuneka ukushushubeza phambi kokwenza inkqubo yoqeqesho. Lo mthetho jikelele naluphi na uhlobo qete. Ukuba izihlunu azinikezelwanga, Akazifudumeza ngokupheleleyo phezulu, ngoko ke babuthathaka. Kwiimeko ezinjalo, oko konyusa amathuba yokwenzakala.
5. Kuyimfuneko kusoloko ukukhangela izixhobo xa usebenza benemizimba simahla. Zonke izitshixo, latches kunye izithintelo kufuneka isebenze ngokuchanekileyo. Kufuneka ukulungiseka. Ukuba into izakulahleka ngexesha umthambo, ungenza buhlungu na kuphela, kodwa engqongileyo.
6. Akukho mfuneko ukujongana ngentla yesiqhelo. Kufuneka usoloko balandele-up inkqubo yoqeqesho.

Kwaye elinye icebiso. Phambi kokuba uqale ukukuqalisa namatye inkqubo yoqeqesho, kufuneka bapase axilongwe. uqeqesho Physical kungabangela iintlobo ahlekise kunye nezifo. Kwakhona unako kuxhokonxwa yanyhashwa ezininzi, apho ngaphambili abantu abazange bade baqashele.

Kuyimfuneko ukuba balandele umgaqo ukwanda komthamo okuqhubekayo

Bonisani benemizimba kwinkqubo Vader kuthetha imfuneko ukwenza eminye imigaqo esisiseko.

Kwindawo yokuqala, ukwandisa amandla, unyamezelo kunye nobungakanani kwezihlunu, kufuneka sisebenze nzima. Umzekelo, ukunyusa umgangatho amandla afunekayo ukuzama ukuvusa bonke ubunzima enkulu. Unyamezelo luyanda ngokunciphisa ezinye phakathi iiseti. Kule meko kufuneka kwandiswe inani kophindo. kuyimfuneko ukunyusa ubungakanani kwezihlunu kukuthi, uqeqesho kwenzeka ukwandisa iintsimbi ubungnqongqo. Lo mgaqo sikhona yonke. Kufuneka sikhokelwe ngokwenza umthambo ezifana ukuphakamisa iintsimbi ukuba indlela ebetha, kunye nezinye iintlobo zoqeqesho.

Kuthatha umgaqo zokwambathisa uqeqesho kunye neyantlukwano

Ngexesha abulawe ngentshukumo ethile ye inwebu yesihlunu olusebenzayo. Xa kunjalo, ukuba ufuna ukwakha izihlunu, oko kufuneka zibekwe zodwa kwezinye imicu kwezihlunu. Oku kuyakuphunyezwa ngokutshintsha indawo emzimbeni ngexesha kusetyenzwayo kwenkqubo yoqeqesho. Uyakwazi futhi basebenzisa koomatshini ezizodwa.

Omnye yemiqathango ezingundoqo ekukhuleni kwemisipha mass na iintlobo olulandelenayo. Asimele sivumele umzimba ukuba siqhelane uqeqesho ethile. Kuba ukukhula izihlunu kufuneka asebenze ngendlela ezahlukeneyo izicwangciso.

Siseko kunye eziphambili ngokubaluleka iphiramidi

Okokuqala kuyimfuneko ukusebenza ngaphandle imisipha olubuthathaka kakhulu. Ukuba amagxa, kuyimfuneko ukwenza iindidi koomatshini entloko ekuqaleni uqeqesho lwabo. Kwaye kwangoko nje ukuba uqalise ukwenza oomatshini yeNZ esitulweni. Ngoncedo lo mgaqo kunokuba amagxa bomthwalo.

Kufuneka nanini aqale ukuzilolonga ubunzima obuyi. Kulo meko, unako ndenzakale. Qala amatye ukuba ulingana 60 ekhulwini ubuninzi. Run kufuna enye indlela, nto leyo eya kuba koboniso lwe-15. Emva koko kufuneka aqinisekise, ukunciphisa inani kophindo. Emva koko ke kufuneka uthabathe ubunzima 80 pesenti, okwenza inani kophindo 6.

Yiyiphi eminye imigaqo mababakhokelele, ukwenza imithambo benemizimba?

Kalashnikov (iingcali abahlola iintlobo zoqeqesho power) wathi lo mgaqo kakhulu ezaziwayo-kakuhle supersets. umongo yabo ixhomekeke eliCebisayo beemvavanyo ezimbini ezichaseneyo uphuhliso kwezihlunu indlela enye. Ngokomzekelo, emva kokuba curl kufuneka baqale ukwenza i "cinezela French".

Kwakhona eyaziwa Umgaqo ngokwaneleyo iiseti mixed. Kule meko, kufuneka enze iintlobo ezimbini beemvavanyo ezijolise kuphuhliso kwiqela elinye izihlunu ngaphandle ukuphumla.

Ukuba wenza ilungelo iintlobo ezintathu imithambo, nto leyo yakhokelela wayesebenza iqela elinye izihlunu, ngaphandle kunqumama phakathi iiseti, wakha izihlunu uya kuba kakhulu ngokukhawuleza. iseti Triple kuya kunceda ukuphuhlisa ukunyamezela yasekuhlaleni imicu kwezihlunu.

Ngaba unako ukwenza uthotho ubunzima obukhulu phindo nganye? Xa kunjalo, ukuba ngaba le meko yenza malunga ne-3 milembelele, abanye kufuneka abekwe ulingana imizuzwana 45, yaye ke kwakhona enze koboniso lwe-3. Kwakhona kuphumla imizuzwana 60, kulandele ngokwenza uqeqesho. Ngoko abanye kufuneka ube malunga 90 imizuzwana, benza ngoko nabathengisi-2. Ngenxa yoko lothotho elide iindlela 10 ukuze kwenziwe. Relax kule meko kufuneka ukwandisa amandla kunye umthamo kwezihlunu.

isiphelo

Principles of ukuphunyezwa beemvavanyo ezinjalo kukho imali enkulu. Kule ngxelo siye kuqwalaselwa kuphela abanye babo. Noko ke, zithathwa kubalulekile. Ngoko ke, inkqubo yoqeqesho kufuneka bakhokelwe ngokupheleleyo ngawo. Ukongeza asimele, silibale ukuba lo msebenzi kufuneka rhoqo. Kuphela meko, ubonisa benemizimba abasetyhini kunye namadoda aya kukunika iziphumo ezidibanisayo. Kubalulekile ukuba sininqwenelela ithamsanqa zakho self-ukuphucuka!