Le tafile yokusebenza kwemihla yemihla yemihla ngemihla inokukunceda uphucule imikhwa yokufunda rhoqo kunye nokwazisa uqeqesho kunye nokuphumla yonke imihla. Nantsi into ecwangciselwe usuku ngalunye kwiShedyuli:

NgoMvulo: Cardio

Yeyiphi indlela ebhetele yokuqalisa iveki kunokuba iseshoni yentliziyo ebonakalayo? Injongo yemizuzu engama-45 yomsebenzi we-aerobic, njengokubaleka, ukuhamba ngebhayisekile, okanye ukuhamba. Oku kufuneka kwenziwe ngesantya esifanelekileyo, oko kuthetha ukuba unokuthetha ngexesha lomsebenzi wakho kwaye usaphula isifungo.
Ngokuchanekileyo, izinga lentliziyo yakho kufuneka libe phakathi kwe-64% ne-76% yereyithi yentliziyo yakho enkulu, ngokwamaziko okulawulwa kwezifo kunye nothintelo (i-CDC). Umgaqo olungileyo wesithupha sokufumana isitayile sakho sentliziyo esiphezulu kukuphelisa iminyaka yakho ukusuka kwi-220. Umzekelo, ukuba uneminyaka engama-30 ubudala, ireyithi yentliziyo yakho iya kuba yi-185 ibethe ubuyela ngomzuzu (BPM). Ke ngoko, inqanaba lentliziyo yakho ekujoliswe kuyo iphakathi kwe-122 bpm kunye ne-143 bpm ngexesha lokusebenza.
-Izibonelelo zeCardio uqeqesho?

NgoLwesibini: Umzimba ongezantsi

Iiseti ezintathu zokuphindaphinda kweenkqubo ezili-10 zomsebenzi olandelayo ziyacetyiswa (thatha ukuphumla kwemizuzu enye phakathi kweseti nganye kwaye ugxile ekugcineni ukuphefumla, ukuphefumla okukhohlakeleyo kunokuzolisa ukugcwala kwentliziyo yakho)
Ukuze baqalise, ukongeza ubunzima akufuneki ukuba lukhetho lokuqala. Ngaphambi koko, kufuneka bafezekise iintshukumo zabo zoqeqesho bade banobuchule kwiintshukumo zoqeqesho kwaye banokugqibezela uqeqesho. Oku kubaluleke kakhulu, kuba inokukuphepha ukwenzakala. Emva koko, lixesha lokuba ukongeza ubunzima ngokwaneleyo ukuba iimpendulo zakho zokugqibela ziya kutshisa izihlunu zakho kwaye ufumane impompo yakho.

? I-squats:Zisekele ngokungathi uhleli kwisitulo. Yima ngeenyawo, ububanzi begxalaba, iinyawo zifihlakele phantsi. Tyhala kwakhona ukuze ume.
I-squat ye-Squat 'inguKumkani wamandla'?

? Izibane: Ngeenyawo ezinobubanzi begxa, tyhala i-hips, ugobe kancinane amadolo, emva koko ugobe phambili. . Phakamisa iintsimbi ezinzima ngokutyhala i-hips yakho ngaphambili ngelixa ugcina iflethi yakho. Kancinci kancinci ubunzima bubuyele phantsi.
?I-hip rust: Hlala phantsi kunye namagxa akho emva kwakho kwibhentshi okanye isitulo esizinzileyo. Ngeenyawo zakho emhlabeni, tyhala i-hipts zakho kwaye ucofe ii-glths zakho de amadolo akho akwi-angle yakho kwi-90. Phakesela amanqe akho emva emhlabeni.
? I-LUNGE: Yima kwisikhundla esahlukileyo ukuze unyawo olunye luziinyawo ezimbalwa phambi kwelinye. Ukugcina i-torso yakho ngqo, igobe amadolo akho kude kube idolo lakho liyi-intshi ezimbalwa phantsi kunye nelitha lakho ngaphambili lihambelana nomgangatho. Buyela kwisikhundla sokuqala ngezithende zakho. Yenza oku kumacala omabini.

Inqaku elikhawulezayo: Ngaphambi kokuqala naliphi na iseshoni yoqeqesho eqinile, kubalulekile ukuba uchithe imizuzu eli-10 ukuya kweli-15 efudumeleyo ukuthintela ukwenzakala. I-Synamic Synacy iyacetyiswa (cinga ukuba i-hip ephezulu kunye ne-hip kick) ukufumana igazi liphuma kwimisipha kwaye ihambise amajoyina ngokuhamba kwabo ngokuhamba.

NgoLwesithathu: umzimba oPhezulu kunye ne-Core

Nje ukuba ugqibile ukufudumala kwakho, uyakusebenza ii-biceps zakho, ii-triceps, kunye ne-PECs ezineentshukumo ezintathu ezahlukeneyo:

?I-biceps curl:Bamba i-dumbbell kwisandla ngasinye (okanye i-barblers khona zombini izandla) ngee-ellows zakho kumacala akho kunye nezezinga zakho zandise ngokuhambelana nomgangatho. Lungiselela ii-elbows zakho, tshisa ubunzima kumagxa akho, kwaye ubuyele kwisikhundla sokuqala.
?I-triceps dip:Hlala kwisitulo okanye ebhentshini kwaye ubambe umda kufutshane namanqindi akho. Shiya isihlalo sakho esihlalweni kwaye usezantsi komzimba wakho ukuze ii-elbows zakho zigobe nge-angle engama-45 ukuya kwengama-90. Zityhafise kwisikhundla sokuqala.
?Cinezela isifuba:Lala ngasemva kwibhentshi kwinyawo zakho phantsi kwaye ubambe i-dumbbell kwisandla ngasinye (okanye ubambe i-barble ngezandla zozibini). Ngengalo yakho i-perpendicular emzimbeni wakho, i-ntells ejonge phambili, yandisa i-elbows yakho kwaye ityhutyha ubunzima. Phantsi ubunzima bokubuyela kwisikhundla sokuqala.

Yenza iseti nganye yokuzilolonga izihlandlo ezili-10, ukuphumla komzuzu omnye phakathi kweseti nganye, ngeeseti ezintathu.

Lwesine: Ukuphumla okuphumelelayo kunye nokuchacha

Iintsuku ezintathu zokuqeqeshwa ngokulandelelana ziya kukushiya uvukile namhlanje, phumla namhlanje kwaye unike ixesha lomzimba wakho ukuba uphile. Ngokutsho kwe-ACSM, ubuhlungu bemisipha bubangelwa ziinyembezi ze-microscopic kwizihlunu zemisipha ezibangelwa luqeqesho lwamandla, kwaye ngelixa oku kuvakala kunexhala, yinto entle kwaye kuthetha ukuba imisipha yakho iya kulungisa ngaphezulu kunangaphambili. yomelele.
"Ngaphandle [iintsuku zokuphumla], unokuyonakalisa izicubu zemisipha kunye nezicubu ezinxibelelanisa njengeziculi kunye ne-liganey, umqeqeshi oqinisekisiweyo, kunye nokuthathwa kwezatifikethi ze-EMC. Oku kunyusa umngcipheko wakho wokwenzakala kwaye uthintele izihlunu zakho ezivela kumandla.
Ukuba awudinwa kakhulu okanye udiniwe, kuyacetyiswa ukuba ufumana umthambo qho kwiintsuku zokuphumla. Ukuhamba okanye ukolula kulungile kwaye kuya kuphelisa ukuqiniswa kwemisipha ye-Post -Out.

NgoLwesihlanu: Umzimba ongezantsi ojolise kwi-GLLETH

Emva kosuku lokuphumla, lulungiselela ukusebenza imisipha yakho yomlenze kwakhona - ngeli xesha ujonge kwi-glutes yakho (AKA Hips). Ukuqala lo msebenzi, kuyacetyiswa ukuba kufudumeze umva wakho kunye nokuzivocavoca ezintlanu, ezinjenge squats, iibhulorho ezibhinqileyo, kunye neentambo, kwimijikelo emithathu.
Nje ukuba umzimba wakho uvutha, uyakuqala ukusebenza ngamatye. Iindlela ezili-10 ezihlaziyiweyo zicetyiswa kwiiseti ezintathu zemithambo exhonyiweyo (ezinje ngeendawo ezibanjisiweyo, i-hip supers, kunye ne-hip-hip yomlenze omnye) ejolise kwi-glmes yakho kunye ne-hamstrings yakho.
Ngelixa amandla anyukayo yinye ingenelo yoqeqesho lwesisindo, inika okungaphezulu koko.

NgoMgqibelo: umzimba ophezulu

Ngomsebenzi wakho wokugqibela weveki, ndicebisa ukugxininisa kumqolo wamagxa akho kunye namagxa. Kanye ngosuku olungaphambi koko, kufuneka ufuduse izihlunu zakho ngokubasebenza ngaphambi kokuba uqale ukuphakamisa iintsimbi.
Okulandelayo, uyakuzalisa imithambo emihlanu yeereyithi ze-10 kunye neeseti ezintathu. Le mithambo ibandakanya:

?Cinezela amagxa:Hlala okanye ume nge-dumbbell kwisandla ngasinye egxeni, i-nterms ejonge ngaphandle, i-ellows igobe kwi-angle engama-90. Tyhala ubunzima kude kufike iingalo zakho ngqo kwaye ubunzima buchukumisa ngaphezulu. Kancinci kancinci ukuya kwisikhundla sokuqala.
?Ukukhulisa indawo:Ukuma okanye ukuhlala nge-dumbbell kwisandla ngasinye, iingalo kumacala akho, thatha i-core yakho, kwaye ngokuthe ngcembe ukuphakamisa ubunzima ukuya kwicala elinye de iingalo zakho zihambelana nomgangatho wakho. Kancinci ubuyela kwisikhundla sokuqala.
?Ukubuyela umva bhabha:Yima ngeenyawo, ububanzi begxalaba, lugobe esinqeni, kwaye ubambe idumba ngesandla ngasinye. Phakamisa iingalo zakho kumacala akho, tyhala iibhloko zegxalaba lakho kunye. ubuyela kwindawo yokuqala.
? Umqolo ongenangalo kwiDumbbell:Beka isandla esinye phantsi kwegxa ngengalo ngqo kwibhentshi. Beka idolo elihambelanayo kwibhentshi kunye nomnye umlongelo ecaleni, kunye nonyawo phantsi. Ukubamba i-dumbbell kwelinye icala, kumqolo we-elbow yakho ukuya emacaleni akho de kube ngokuthe tyaba phantsi. Phantsi kwaye uphinda kwelinye icala.
?I-Lat:Sebenzisa i-Pulley, ebambe ibha ngeentende zakho ezijonge ngaphandle kunye namagxa. Qiniseka ukuba uhleli ebhentshini okanye uguqe phantsi. Emva koko, tsala i-barble esiya esifubeni sakho kwaye ubuyela kancinci kwisikhundla sokuqala.

NgeCawa: Usuku lokuphumla

Ewe, namhlanje luthile usuku lokuphumla, unokwenza imisebenzi elula yokuhamba okanye yolula njengesiqhelo, ukuze imisipha yakho kunye nomzimba ingayifumana ngokupheleleyo kwaye iphumle. Ewe, ukuthatha usuku olugcweleyo kulungile kulungile! Zombini iintsuku zokuphumla ezisebenzayo kwaye ezihlaziywe ngokupheleleyo zibaluleke kakhulu kwisicwangciso soqeqesho lweveki, ukuba unikela ingqalelo emzimbeni wakho, yonke into iya kuba ngcono kwaye ilunge ngakumbi!