Kodwa wazi kahle ukuthi konke kwenzeka kanjani. Njalo uma wenza isinqumo sokuzibandakanya ngokujulile emzimbeni, kodwa kungakapheli amasonto ambalwa ukuzimisela kwakho akukho mkhondo, futhi ngokushesha uzoqala ukubopha uboya nezintambo. Izindlela zokuthuthukisa inzalo ezemidlalo ziyoba abangane abangcono kakhulu ozikhethelayo.
Singaqiniseka kanjani ukuthi izinhloso ezinhle azihlali njalo kuze kube phakade, kodwa zibe yizikhonkwane, izenzo eziqhubekayo, indlela yokuphila? Kulesi sihloko, uzothola iseluleko esiwusizo sendlela yokugcina umoya nesifiso sokuqeqesha ngokusekelwe ekuthuthukisweni kwamuva kwengqondo kwengqondo nabanye abaqeqeshiwe, kanye nezincomo zabesifazane abavamile abaye bakwazi ukuqeqesha ingxenye yezimpilo zabo. Ngaphezu kwalokho, sikunikeza isethi yokuzivocavoca, okuyinto yonke unyaka izosiza ukugcina isimo ngendlela yomzimba nomphefumulo. Amaqoqo amaningi okuzivocavoca athile ukuyeka ukunikeza imiphumela, kodwa uhlelo lwethu lakhiwe ukukusiza ukuba ufeze impumelelo nangaphezulu.
Ngakho-ke usulungele okokugcina ukuzitholela ithuba lokungena ezemidlalo? Bese uvula leli khasi: kukhona konke okumele kufundiswe ekilasini futhi ungalahlekelwa lesi simo sengqondo! Labo abadlala njalo imidlalo bayavuma ukuthi imiphumela ecacile yindlela engcono kakhulu yokugcina isifiso sokuqhubeka nokuqeqeshwa. Lapho izingubo zibonakala zikhululekile, isisu sinamathele, imilenze ibonakala ilula, bese ulungele ukugijimela ejimini. Inkinga yilezi: ngemuva kwamasonto ambalwa okuqeqesha, uyaqaphela ukuthi inqubekelaphambili yakho iye yehla. Uyaqhubeka ukugubha izinguquko, kodwa azibaluleki njengasekuqaleni, futhi ukugijima kwezemidlalo kwakho kuqala kancane kancane. Uma ungashintshi uhlelo lokuqeqesha, inqubekelaphambili izophuza ngemuva kwamasonto angu-4-6. Izakhiwo zethu eziyinkimbinkimbi zenzelwe ngendlela yokushintsha nokuthuthuka kanye nawe. Ngesikhathi esifanayo, uzovele uhlanganyele emithwalweni eyengeziwe kunangaphambili, noma wenze okufanayo ngendlela entsha, ukuze ukwazi ukulayisha imisipha ngokuphumelelayo, futhi ukuze uqhubeke unesithakazelo ekuzivocavoca.
Okokuqala, ukwenza izivivinyo eziyisishiyagalombili ezisebenza kahle, uqinisa imisipha, kancane kancane ukwandisa umthwalo. Ngemuva kwamaviki angu-4-6, lapho ukuvivinya umzimba kuzoba lula kuwe futhi uyenze kuzoba kubi, uqale ukwenza inguqulo ephakeme kakhulu yokuzivocavoca okufanayo. Siphinde sinikeze inketho yesithathu, eyinkimbinkimbi kakhulu, ongayenza lapho izinga lesibili lilula kakhulu. Njengoba ufunde indlela yokwenza zonke izivivinyo, udinga ukukhulisa kancane kancane amandla omsebenzi ukuze uqhubeke nokuya emgomweni. Ukuze wenze lokhu, kungcono ukushintsha isethi yokuzivocavoca. Imiphumela yakho incike ekungenikeni komsebenzi womzimba. Yiqiniso, ngisho nomthwalo osindayo uwusizo emzimbeni, kodwa uma ufuna ukuqhubeka, kufanele uhlale uphoqelela imisipha ukusebenza, ukwandisa inani lokuphindaphinda futhi uzame zonke izivivinyo ezintsha. Kungase kudingeke ukuthi usebenzise amandla amaningi kunanini ngaphambili, kodwa uzoqonda ukuthi umdlalo ufanele lelikhandlela uma ubona umzimba wakho oqinile futhi uzwa isifiso esivuthayo sokuqhubeka ukudlala imidlalo.
- Lunge. Ukuzivocavoca kuqinisa imisipha yezingxenyeni zangaphambili nangemuva ezisezinkalweni, emathangeni, emuva nangemuva. Hlala uqonde, ububanzi begceke ububanzi eceleni, unyawo olungakwesokunene phambi kwesobunxele, ngakwesobunxele luthembele emlenzeni. Beka ibha ye-bar engxenyeni ye-sternum, izingalo zawela, izintende eziseduze namahlombe. Thatha isinyathelo phambili ngenyawo lakho lokunene bese wehlela emgodini. Qinisekisa ukuthi idolo elifanele lingaphezu kwe-ankle, kanti ngakwesobunxele ubukeka phansi. Lungisa imilenze yakho. Yenza konke okuphindaphindiwe kuqala ngenye, khona-ke ngenye inyawo.
- Ukuze ubuyele esimweni sokuqala, yenza ukuhlasela kusuka enyaweni lokunene, bese ulungisa imilenze yakho. Phakamisa ibha ye-bar ngaphezulu kwekhanda lakho ezandleni ezisekelwe. Ngaphandle kokunciphisa ibha, yehlela emgodini, bese ulungisa imilenze yakho futhi. Yenza konke okuphindaphindiwe kuqala ngenye, khona-ke ngenye inyawo. Isikhundla sokuqala - ukuma okuqondile, izinyawo ezinhlangothini-ububanzi ngaphandle, ibha yensimbi iphakanyiswa ngaphezu kwekhanda ezandleni ezifakiwe. Ngaphandle kokunciphisa entanyeni, thatha isinyathelo emuva ngonyawo lwakho lwesobunxele uphinde ungene emzimbeni. Buyela esimweni sokuqala uphinde ubuyekeze lo msebenzi ngonyawo olufanele. Yenza konke okuphindaphindiwe, ukushintsha imilenze. Izisindo ezinconyiwe: 4-7 kg.
Uhlelo lwamakilasi. Zonke izivivinyo ze-complex yethu zilingisa ukunyakaza esenzayo ekuphileni kwansuku zonke (ama-squats, amathafa, ukuphakamisa izinto). Uma wenza, udinga ukugcina umzimba ulinganise, ngakho-ke imisipha yomzimba wakho (umshini kanye nomuva) usebenza kuwo wonke umsebenzi.
Isisekelo
Yenza le nkimbinkimbi izikhathi ezingu-2-3 ngesonto, ukuphumula okungenani usuku olulodwa phakathi kwamakilasi kungakhathaliseki ukuthi ulungiselela kanjani. Yenza okukhethwa kukho koku-1 kokuzivocavoca ngalolu daba kwamasonto angu-4-6. Uma uzonikezwa kalula, hamba kokukhethwa kukho 2. Emva kwamanye amaviki 4-6, qala ukuhlola inketho 3.
Ukufudumala
Ekuqaleni kokuqeqeshwa kwemizuzu emihlanu, sebenzisa ukukhanya kwe-cardio yokuqina okuphansi, okusemandleni esimweni sokuqeqeshwa okuhamba phambili, lapho zombili izandla nezinyawo zisebenza ngesikhathi esisodwa. Esikhathini sokunyathelisa, sebenza ngokuzikhandla, futhi ngebhayisikili esiteshini - phakamisa futhi wehlise izandla zakho. Bese ulandela indlela eyi-1 yezivivinyo ezine zokuqala ngaphandle kokucindezela noma ngokulinganisa kakhulu.
Izindlela / ukuphindaphinda
Uma ungumuntu omusha noma ungahilelekile ezemidlalo isikhathi esingaphezu kwamasonto angama-6, landela izindlela ezingu-1-2 eziphindaphindiwe ezingu-12-15 zomsebenzi ngamunye. Ngezinga elijwayelekile lokuqeqesha (oqeqeshwe izikhathi ezingu-2 ngesonto kumaviki ayisishiyagalombili noma ngaphezulu) yenza izindlela ezingu-2-3 kusuka kokuphindaphindiwe kuka-10-12 kokuzivocavoca ngalunye. Ngezinga eliphakeme lokuqeqeshwa (uqeqeshe izikhathi ezingu-2-3 ngesonto ezinyangeni ezingu-4 zokugcina noma ngaphezulu), landela izindlela ezingu-2-3 kusuka ekuphindaphindiwe kuka-8-12 kokuzivocavoca ngalunye. Kungakhathaliseki ukuthi izinga lokulungiselela phakathi kwezinyathelo lizophela ngamasekhondi angu-45-90.
Ukwehlisa
Phakathi kwalezi zindlela ezithandwayo zihambisana ngqo nalezi zinhlanzi ezithuthukisa lo msebenzi. Sebenzisa isimiso sokwehlukanisa okusebenzayo. Ukuze wenze lokhu, hlala umsizi obhekene nalowo ofuna ukuwuthambisa (isibonelo, uma udinga ukusula imisipha ngemuva kwethanga, welula i-quadriceps). Bamba ukwelula ngakunye imizuzwana engu-10 ukuze uzizwe ukucindezeleka komzimba. Phinda ukuzivivinya okunwetshiwe izikhathi ezingu-5-10 zeqembu ngalinye lezinsimba.
Ama-push-ups
Ukuzivocavoca kuqinisa imisipha yesifuba, phambili kwamahlombe kanye ne-triceps. Hlala kuwo wonke ama-four, amadolo ebubanzi bamagxa, izintende zihlala phansi, iminwe ibheke phambili. Qinisekisa imisipha yabezindaba futhi, ngaphandle kokuguqa izandla, wehlisa isifuba ukuze umzimba udale umugqa oqondile. Bhonqa ama-elbows akho ngakwesokudla. Lungisa izingalo zakho bese ubuyela esimweni sokuqala. On the Simulator Smith, setha i-crossbar esikhaleni sezinyawo, izisindo kufanele zibe njalo ukuthi i-crossbar ayihambisani lapho uncike kuyo. Ukubamba izintende zezandla zomhlaba ngokubanzi kunokuba ububanzi bamahlombe, izandla ziqondile. Thatha izinyathelo ezimbalwa ukuze umzimba udale umugqa oqondile kusuka phezulu kuya ezithende. Bhonqa izintambo zakho bese ugoba esifubeni sakho, ngaphandle kokuguqula emuva. Wring it. Yenza iminyango eqondile phansi, uncike ezinyaweni ezinyaweni. Izisindo eziphakanyisiwe: ngaphansi kuka-25 kg we-2, ngaphandle kwezinsimbi ze-1 no-3.
Ukukhipha kanye nokulandelana
Ukuzivocavoca kuqinisa imisipha yezingxenyeni zangaphambili nangemuva ezisezinkalweni, emathangeni, phakathi nangemuva kwamahlombe. Namathisela izingxube kwi-puller yekhebula kusuka phansi. Hlala uqondile, izinyawo zihlangane ngokubanzi. Ukuqonda izingalo, izandla eziqondile, izintende zibhekene. Yenza i-squat-squat ekhoneni lama-degrees angu-45, umzimba ukhonjiswe kancane. Xhuma bese wehlisa ama-blades. Bend the elbows emuva okhalweni. Phakamisa izingalo zakho uphinde uphinde usebenzise lo msebenzi ngenkathi uhlala endaweni engaphansi kwesigamu. Hamba ngqo kwi-simulator ye-cable traction. Yenza i-squat isigamu. Gamba isibambo ngesandla sakho sobunxele, isandla sokunene sesokunxele silingana nethanga lesobunxele, ingalo yangakwesokudla iqondile phambi kwakho ekuphakameni kwehlombe. Yenza i-traction ngesandla esisodwa. Yenza konke okuphindaphindiwe ngenye, bese ngakolunye uhlangothi. Ingabe ama-squats (amaqabunga ahambisana nesitezi). Ngenkathi kulesi sikhundla, yenza ukulandelana ngakwesandla esisodwa ngakwesokunxele bese usesandleni sokunene. Izisindo eziphakanyisiwe: 10-15 kg ukulandelana ngezandla zombili, 7-10 kg ukulandelana ngesandla esisodwa.
I-Deadlift
Ukuzivocavoca kuqinisa imisipha engemuva nangemuva kwamathanga. Thatha i-dumbbell ezandleni zakho, ume imilenze, imilenze encane kakhulu kunamahlombe, izingalo zehla emzimbeni, izintende zibheke ngaphakathi. Ukubuyisa umhlane wakho ngokuqondile futhi ungagcini ngamadolo akho, sondela phambili kusuka ezinqulwini zakho ukuze umzimba uhambisane nesitezi, futhi izimbungulu ziseduze nezinsika. Lungisa icala bese ubuyela esimweni sokuqala. Isikhundla sokuqala siyafana. Dlulisa isisindo somzimba emlenzeni wesokudla, ukusigoqa kancane emadolweni, uphakamise umlenze wesokunxele emuva. Khamba phambili ukusuka ezinkalweni ukuze umzimba uhambisane nesitezi, futhi lezi zingqungquthela zibhekene ne-shin efanele. Bheka kahle phansi. Phakamisa umlenze wesokunxele ngakwesokunxele ukuze uhambisane nesitezi futhi unomugqa owodwa nomzimba. Yehlisa unyawo lwakho lwesokunxele phansi bese uqondisa. Yenza konke okuphindaphindiwe kuqala ngenye, khona-ke ngenye inyawo. Yenza okukhethwa kukho 2 ngenkathi umile kumathambile. Izisindo eziphakanyisiwe: for 1 - 4-5 kg, for 2 - 1,5-2 kg, for 3 - ngaphandle ukubopha.
Phonsa phansi
Ukuzivocavoca kuqinisa imisipha emaphakathi nasemaceleni, futhi 3 - nayo imilenze. A. Namathisela isibambo kudoti yekhebula kusuka phezulu. Beka ibhola lokuzivocavoca phambi kwesimiso bese uhlala kuso ukuze isandla sokunxele sihambisane nekhebula lomqeqeshi. Ukuqonda isandla esesobunxele ngesibambo, kokubili izingalo eziqondile ziphakanyiswa phezulu ngezinga lehlombe, izintende zibhekene. Xhuma amahlombe wehlombe bese udonsa i-elbow kwesokunxele bese phansi kuze kufike okhalweni. Buyela esimweni sokuqala. Yenza konke okuphindaphindiwe kuqala ngenye, bese ngakolunye uhlangothi. Yenza lokhu kusebenza ngenkathi umile. Umlenze ophikisana nengalo owudonsayo uhamba phambili, enye ibuyele emuva futhi ixhomeke emlenzeni. Yenza okukhethwa kukho 3, kodwa yenza kokubili ubeke futhi uhlangane ngesikhathi esisodwa. Izisindo ezinconyiwe: 10-15 kg for 1, 12-14 kg for 2 no-3.
Izimfihlo ezine zokuphumelela
• Zonke izinyathelo kufanele zibushelele futhi zilawulwe: phezulu - ama-akhawunti angu-2 (imizuzwana emibili), phansi - ama-akhawunti angu-2-4 (imizuzwana engu-2-4).
• Ukuqinisa imisipha engxenyeni engezansi yomshini bese udweba esiswini, umgogodla kufanele uhlale endaweni engathathi hlangothi.
• Khetha ukuhlukumeza okunjalo ukwenza imisipha ikhathele ngangokunokwenzeka ekupheleni kwendlela (ukuphindaphindiwe kokugcina kumele unikezwe ngobunzima). Abaqalayo kufanele baqale ukubandakanya ngomthwalo omncane.
• Uma ungafuni nje ukuqinisa imisipha, kodwa futhi ulahlwe amafutha amaningi, ngaphezu kwalokho usebenzise umzimba wama-cardio ngamahora angu-25-40 2-4 izikhathi ngesonto. Okokuqala, ukuqeqeshwa kwe-cardio kufanele kube nokuqina okuphansi. Uma isimo sakho sithuthuka, ukwandisa umthwalo. Umgomo wakho omkhulu ngu-1-2 high-intensity cardio ukusebenza ngeviki.
Ukukhulisa ingalo ehlangene ezinhlangothini
Ukuzivocavoca kuqinisa imisipha engemuva nangemuva. Thatha ama-dumbbells, faka izandla zakho emzimbeni, izintende zibuke ngaphakathi, imilenze ibhekene ne-shoulder width. Bhonqa amadolo akho bese ugoba njengokungathi uzohlala esihlalweni sobuhlalo ophezulu. Xhuma ama-blades. Phakamisa izintambo zakho phezulu nasezinhlangothini ezingeni lamahlombe, ngesikhathi esifanayo uvula izintende zezandla zakho phansi. Buyela esimweni sokuqala. Phinda usebenzise lo msebenzi, kodwa uma izintambo ziphakama emahlombe, uphakamise amahlombe kancane futhi kule ndawo ephakeme, vula izintende ukuze zibheke phambili, futhi izingalo kufanele ziboshwe nge-angi angu-90 degrees. Nciphisa ama-elbow akho bese ubuyela endaweni yokuqala. Sebenzisa inketho. Kusukela lapho izingalo ziboshwe khona nge-angle degrees 90 kanti izintende zezandla zibheke phambili, phawula izandla zakho ngaphezu kwekhanda lakho ukuze zibe ngaphezu kwamahlombe akho. Buyela esimweni sokuqala. Izisindo eziphakanyisiwe: 1-2 kg (esandleni ngasinye).
Ukuhlanganiswa nokubanjwa
Qondanisa lesi sidumbu ngezandla zombili. Hlala uqondile, izingalo eziqondile ziwehla phambi kwakho, i-dumbbell ezingeni le-hip. Nciphisa imisipha yomshini. Bhonqa amadolo akho bese wehla phansi, njengokungathi ufuna ukuhlala esihlalweni futhi ngesikhathi esifanayo ufake i-dumbbell phansi. Isisindo somzimba siwela ezithende. Buyela esimweni sokuqala. Ingabe ama-squats afana nenguqulo 1, futhi uma uqondisa imilenze yakho, bhonsa izintambo zakho bese udonsa isidumbu ukuze uphendule izinga. Yenza okukhethwa kukho 2, bese ulungisa izandla zakho ne-dumbbell phezulu ngenhloko yakho. Yehlisa izandla zakho bese uphinda inhlanganisela yonke. Izisindo ezinconyiwe: 4-7 kg.
I reverse "butterfly"
Ukuzivocavoca kuqinisa imisipha engemuva nangemuva kwamahlombe. Faka ibhentshi lokuzivocavoca ngakwesokudla. Beka kuso ukuze isifuba siseduze nomkhawulo webhentshi. Imisongo ingalala ebhentshini noma ihlale phansi. Thatha ama-dumbbells. Amandla akhululwa ngokukhululekile, izintende zibhekene. Xhuma ama-shoulder blade bese usakaza izandla zakho ezinhlangothini. Spread emahlombe ukuze ekupheleni kokuhamba izintende zibheke phambili; isithupha phezulu. Nweba izintende zezandla zakho bese ubuyela izandla zakho esimweni sabo sokuqala. Yenza lo msebenzi, ukuma, amadolo egobile, umzimba uguqulwa phambili kusukela ezinqulwini ngeceleni lamadigri angu-45-60 ukusuka phansi. Yenza okunye okusetshenziselwa ukukwenza ngokusuka kwesandla ngasinye kusuka esimweni sokuma. Isandla samahhala sihlala ethangeni. Izisindo eziphakanyisiwe: 1-2 kg (esandleni ngasinye).