Umthambo wobunzima bomzimba yindlela entle yokomelela ngokusebenzisa umzimba wakho kuphela. Olu qeqesho lukunceda ukuba wakhe amandla kuwo onke amalungu omzimba wakho ngaphandle kokufuna izixhobo ezinqabileyo. Ungazenza lula ekhaya, wenze ukuba kube lula kuye nabani na. Makhe siphonononge ezinye zeendlela eziphezulu zokuzilolonga ezinobunzima bomzimba onokuzama.
Omnye umthambo osebenzayo kukutyhala. Isebenza isifuba sakho, iingalo kunye namagxa. Ukwenza i-push-up, qalisa kwindawo yeplanga kwaye wehlise umzimba wakho ukuya emgangathweni, emva koko utyhale umva. I-squats lolunye ukhetho oluhle kakhulu. Zomeleza imilenze neempundu zakho. Yima ngokulula iinyawo zakho ziqelelene ububanzi begxalaba kwaye wehlise umzimba wakho ngokungathi uhleli ngasemva kwisitulo esicingelwayo.
Ukuba ufuna ukujolisa izihlunu zakho ezingundoqo, zama iplanga. Ngena kwindawo yokutyhala kodwa uphumle kwiingalo zakho endaweni yezandla zakho. Bamba esi sikhundla, ugcine umzimba wakho ngqo, ixesha elide njengoko unako. Ezi zilula kodwa zinamandla zokuzilolonga zobunzima bomzimba zinokukunceda ufezekise umthambo womzimba ogcweleyo kanye ukusuka kwindawo yokuthuthuzela yekhaya lakho.
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Umthambo wobunzima bomzimba ubonelela ngeenzuzo ezininzi ezibenza zibe lukhetho olusebenzayo noluguquguqukayo kwabo bathanda ukomelela kuwo onke amanqanaba.
Okokuqala, olu qheliselo luphelisa imfuneko yezixhobo zomthambo ezibizayo. Ngokungafaniyo neendlela eziqhelekileyo zoqeqesho lobunzima ezifuna ukufikelela kwii-barbells, ii-dumbbells, okanye ii-kettlebells, uninzi lokuzivocavoca umzimba lunokwenziwa kwindawo yokuthuthuzela kwigumbi lakho lokuhlala kunye nebar yokutsala nje ngaphandle. Olu ncedo luvumela ukudityaniswa lula kwindlela yokuzilolonga yasekhaya.
Okwesibini, imithambo yomzimba ibonelela ngokusebenza okupheleleyo komzimba. Ngokukodwa, uQeqesho lweXesha eliPhezulu (HIIT) kunye nokuzivocavoca kweplyometric akwaneli nje ukwakha amandla kodwa nokunyusa izinga lentliziyo yakho, ukuhambisa i-cardio Workout esebenzayo. Olu ncedo lumbini lunenzuzo kwabo bafuna ukomeleza zombini amandla kunye ukuqina kwentliziyo.
Okokugqibela, imithambo yomzimba ibonelela abantu kuwo onke amanqanaba okuqina. Nokuba ungumdlali onamava okanye usaqalayo, akukho mfuneko yokuba umqeqeshi wakho akwazi ukufezekisa iinjongo zempilo. Umthambo wobunzima bomzimba unokuhlengahlengiswa ngokulula ukuze unike umceli mngeni onganeno okanye onzima kakhulu wokuzilolonga, oko kuwenza kube lukhetho olubandakanyayo nolufikelelekayo kuye wonke umntu.
UkuSebenza okuLula koBodyweight okunokwenziwa ekhaya
Fumanisa umthambo osebenzayo wobunzima bomzimba onokukunceda womelele ngaphandle kokufuna nasiphi na isixhobo esihle. Olu qheliselo lufanelekile ekuphuculeni indlela yakho yokuzilolonga ekhaya kunye nokwakha izihlunu.
1. Ukuhlala:
Ukuhlala-ups yindlela elungileyo yokusebenza izihlunu zesisu sakho. Nantsi indlela elula yokuzenza: lala ngomqolo kwimethi ethambileyo, goba amadolo akho ukuze enze ikona, kwaye ubeke iinyawo zakho emhlabeni. Qinisa izihlunu zesisu sakho kwaye uphakamise umzimba wakho ongasentla emadolweni akho. Bamba umzuzwana kweyona ndawo iphezulu, emva koko ucothoze ubuyele umva apho ubuqale khona kwimethi. Yinto enye yokuhlala!
Lo mthambo unceda ukwenza izihlunu zesisu sakho zomelele. Qinisekisa ukuba uyenza ngokuchanekileyo, kwaye uya kuziva ukutshisa esiswini sakho. Luluvo oluhle ukuqala ngezimbalwa kwaye wongeze ngakumbi njengoko usiya usomelela. I-Sit-ups yindlela elula kodwa esebenzayo yokugcina izihlunu zakho eziphambili zikwisimo esihle. Zizame kwaye ubone ukuba zikusebenzela njani!
2. Iicrunches
I-crunches, ekwabizwa ngokuba yi-crunches yesisu, yinto elula kodwa esebenzayo kwimisipha yakho engundoqo, ngakumbi ekujoliswe kuyo. i-rectus abdominis (Isihlunu sepakethi emithandathu) kunye ne-obliques. Ukwenza i-crunches, lala ngomqolo wakho kunye neenyawo zakho ububanzi be-hip-width ngaphandle.
Qinisekisa ukuba umqolo wakho osezantsi uhlala phantsi njengoko uphakamisa umqolo wakho ongaphezulu kunye namagxa akho emhlabeni. Ukuba wenziwe ngendlela eyiyo, lo msebenzi unokomeleza amandla angundoqo kwaye ulungiselele umthambo ongaphezulu wobunzima bomzimba obunje ngeplanga elisecaleni, ukutyhala, kunye ne-V-up.
Ngokubandakanya ii-crunches kumzimba wakho wokuzilolonga ekhaya, unokwakha isiseko esiluqilima sokuqina kwesisu ngokubanzi, ukwenza kube lula ukujamelana nomsebenzi onzima ngakumbi.
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3. Utsalo-phezulu
Ukutsalwa yindlela entle yokomeleza umzimba wakho ongasentla njengoko zibandakanya amaqela ahlukeneyo emisipha. Ukwenza i-tsall-up, fumana ibha yokutsala kwaye uxhome kuyo kunye neengalo zakho zandiswe ngokupheleleyo. Tsala umzimba wakho phezulu de ibha ifike ngaphantsi kwesilevu sakho. Ngokungafaniyo ne-chin-ups, apho ubamba ibha kunye neentende zezandla zijonge kuwe, ukutsalwa kubandakanya ukubamba okungaphezulu kunye neentendelezo ezijonge kude.
Lo msebenzi uyasebenza ekwakheni amandla ezingalweni zakho, emagxeni, nasemva. Ngumsebenzi olula kodwa onamandla ongadingi sixhobo esongezelelweyo. Khumbula ukuqala ngendawo yokuxhoma efileyo, emva koko usebenzise izihlunu zengalo ukuze uziphakamise. Kancinci kancinci, uya kuphucula amandla akho kwaye ukwazi ukwenza ukutsalwa ngaphezulu. Ukubandakanya ukutsalwa kwindlela yakho yokuqina kunokuba negalelo kuphuhliso lomzimba ongaphezulu kunye nokuphucula impilo yakho yomzimba.
4. IiChin-Ups
I-Chin-ups luqeqesho olukhulu lomzimba onokuthi ulwenze ekhaya njengoko ijolise kwizihlunu ezahlukeneyo kumzimba wakho ongasentla. Ukwenza i-chin-up, fumana ibha eyomeleleyo kwaye ubambelele kuyo iintende zakho zijonge ngakuwe. Qala ngokuxhoma iingalo zakho zandiswe ngokupheleleyo, emva koko uzitsalele phezulu de ibar ibe ngaphantsi kwesilevu sakho. Le ntshukumo ibandakanya amaqela amaninzi emisipha, kubandakanya iingalo zakho, amagxa kunye nomva.
IiChin-ups zibonelela ngendlela elula kodwa esebenzayo yokomeleza umzimba wakho ongasentla. Abafuni naziphi na izixhobo ezikumgangatho ophezulu, ezibenza bafikeleleke kubantu abaninzi. Ukubandakanya i-chin-ups kwindlela yakho yokuzilolonga kunokunceda ukuphucula amandla akho aphezulu kunye nokunyamezela.
Khumbula ukuqala ngenani elitofotofo lokuphindaphinda kwaye ngokuthe ngcembe wongeze njengoko amandla akho esakha. Ukuziqhelanisa okungaguqukiyo kuya kukhokelela kwiziphumo ezingcono ekuhambeni kwexesha. Nokuba ungumntu oqalayo okanye ungumthandi wokomelela onamava, ukongeza i-chin-ups kwimithambo yakho kunokuba negalelo ekujikelezeni kakuhle. Uqeqesho lomzimba ophezulu.
5. Ukutyhala
I-Push-ups ngumsebenzi omkhulu ojolise kwizihlunu kuwo wonke umzimba wakho. Ukwenza i-push-up, beka izandla zakho emgangathweni obanzi kancinci kunamagxa akho kwaye ugcine umzimba wakho kumgca othe tye ngelixa ukwindawo ephezulu yeplanga. Nciphisa umzimba wakho ukuya emgangathweni, uqinisekise ukuba ugcina umqolo wakho nemilenze ithe tye. Emva koko, phinda ubuyele kwindawo yokuqala.
Lo msebenzi uluncedo kuba ubandakanya amaqela ahlukeneyo emisipha, kukunceda ukuba wakhe amandla ezingalweni zakho, esifubeni, emagxeni nakumbindi. Yindlela elula kodwa esebenzayo yokuphucula ukomelela ngokupheleleyo. Khumbula ukugcina ifom efanelekileyo kwaye uqale ngenani elikhululekile lokuphindaphinda, ngokuthe ngcembe ukhula njengoko usomelela. Ii-Push-ups zingenziwa naphi na, zizenze zibe lulongezelelo olulula kwindlela yakho yokuzilolonga. Qala ukubandakanya ii-push-ups kwi-workout yakho ukuze ube nomzimba owomeleleyo kunye nosempilweni.
6. Imiphunga
Imiphunga emileyo ngumsebenzi olula usebenzisa ubunzima bomzimba wakho kuphela. Bajonge ukwenza undoqo kunye nomzimba osezantsi womelele. Ukwenza umjingo ongatshintshiyo, qhubela phambili uye kwindawo yokuma kwaye uyibambe. Oku kukunceda ukuba usebenze i-hip flexors, i-hamstrings, kunye ne-quadriceps. Isenokubonakala ifana nomjikelo oya phambili, kodwa imiphunga emileyo inoluhlu lwentshukumo oluncinane kunye nendawo esisigxina yokuqalisa imilenze yakho ihlukene.
Ukwenza imiphunga emileyo ngokuchanekileyo kuya kukwakha amandla kunye nolungelelwaniso oludingayo kwimithambo eyahlukeneyo yamaphaphu, njengokutsiba imiphunga, imiphunga yokuhamba, kunye nokuqhekeka kwe-squats. Le mithambo inokuba ngumceli mngeni, kodwa ukuqala ngemiphunga emileyo yindlela entle yokulungiselela izihlunu zakho iintshukumo eziguqukayo. Ke, ukuba ufuna ukwenza umbindi wakho kunye nemilenze yomelele, zama ukubandakanya imiphunga engatshintshiyo ekusebenzeni kwakho kobunzima bomzimba ekhaya.
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7. Iplanga elisecaleni
Iplanga esecaleni yenye yeendlela zokuzilolonga umzimba onokuthi uzenze ekhaya kwaye ufezekise iziphumo zakho ezilindelekileyo. Ukwenza iplanga yecala, lala ngecala lakho, ubeke i-elbow yakho phantsi kwegxalaba lakho, kwaye uphumle i-forearm yakho phantsi. Qinisekisa ukuba icala lonyawo lwakho lichaphazela umhlaba.
Bandakanya izihlunu zakho eziphambili kwaye uphakamise i-hip yakho de umzimba wakho wenze umgca othe tye. Njengoko uziva ukhululekile ngale nto, unokwenza kube nzima ngakumbi. Zama ukulungelelanisa ingalo yakho exhasayo, ukuphakamisa umlenze wakho ongaphezulu, okanye ufikelele kwisandla sakho esiphezulu ngaphezu kwakho.
Ezi zintlukwano zongeza umngeni owongezelelweyo kwimisipha yakho yokuzinzisa. Bandakanya ezi zintshukumo zeplanga ezisecaleni kwindlela yakho yoqeqesho lwamandla emva kokuba uphumelele isikhundla esisisiseko.
8. Amanyathelo aphezulu
I-Step-ups yindlela elula yokuzivocavoca yomlenze egxininisa kwiimisipha emilenzeni yakho. Ukwenza i-step-ups, yima phambi kwendawo ephakanyisiweyo, njengebhokisi okanye ibhentshi malunga nokuphakama kwamadolo. Beka unyawo lwakho lokunene phezu kwendawo ephakanyisiweyo kwaye usebenzise umlenze wakho wasekunene ukuphakamisa umzimba wakho kuwo.
Yehlisa umzimba wakho ngokucothayo ngokuhla ngomlenze wakho wasekhohlo, uze uphinde umthambo uqale ngonyawo lwakho lwasekhohlo. Unokwenza kube nzima ngakumbi ngokusebenzisa ubunzima bomzimba wakho okanye ubambe ii-dumbbells ngelixa usenza umthambo.
Inyathelo-ups yindlela esebenzayo yokomeleza imisipha yomlenze wakho kwaye inokudityaniswa ngokulula kwindlela yakho yokuzilolonga.
9. Tsiba Squats
I-Jump squats luhlobo lokuzilolonga oludibanisa i-squat eqhelekileyo kunye nokutsiba. Bakwiqela lemisebenzi ebizwa ngokuba yi-plyometric exercises, egxile kuqeqesho lokutsiba. Ngexesha lokutsiba kwe-squat, wenza i-squat eqhelekileyo kwaye wongeze ukutsiba ekupheleni. Lo msebenzi usebenzisa ubunzima bomzimba wakho kwaye ubandakanya ukutsibela phezulu xa ufika encotsheni ye-squat.
I-Squats yokutsiba ibonelela ngendlela elula kodwa esebenzayo yokutshisa iikhalori kunye nokwandisa amandla kumzimba wakho ongasentla nasezantsi. Into ephambili kukugcina ifom efanelekileyo kuwo wonke umsebenzi. Ngokubandakanya i-jump squats kwindlela yakho, unokwenza umthambo wakho ube namandla ngakumbi kwaye ufezekise umthambo womzimba ogcweleyo.
Lo msebenzi awujoli kuphela kumaqela ahlukeneyo emisipha, kodwa uyanceda ekwandiseni ukomelela kwakho ngokupheleleyo. Ke, ukuba ujonge ukuzilolonga okuguquguqukayo kunye nenzuzo, cinga ukongeza i-jump squats kwindlela yakho yokomelela.
10. Abanyuki beentaba
Abakhweli beentaba luhlobo lomthambo osebenza izihlunu ezininzi emzimbeni wakho. Ukwenza abakhweli beentaba, qalisa ngokungena kwindawo yeplanga ngezandla zakho phantsi kwamagxa akho.
Gcina umzimba wakho ngqo ukusuka entloko ukuya kwizithende ngokuqinisa izihlunu zesisu sakho. Zisa idolo lakho lasekunene esifubeni sakho, uze ulibuyisele kwindawo yokuqala. Phinda oku ngedolo lakho lasekhohlo, utshintshe imilenze ngexesha ngalinye. Qhubeka uhamba, ushukumisa imilenze yakho ngokungathi unyuka intaba. Zama ukugcina isantya esizinzileyo. Lo msebenzi unceda ukomeleza umbindi wakho, iingalo kunye nemilenze. Yindlela entle yokuhlala usempilweni kwaye usempilweni.
Uwenza njani umsebenzi wobunzima bomzimba kwaye uzilolonge ngokukhuselekileyo ukufumana iziphumo ezingcono
Ukuzibandakanya kukuzivocavoca okukhuselekileyo kunye nokulimala okungenakulimala kubalulekile kumntu wonke, ngakumbi ukuba uneemeko zempilo ezikhoyo. Phambi kokuba uqalise nayiphi na indlela yokuzilolonga, kubalulekile ukuba udibane nogqirha wakho kwaye uqinisekise ukuba isicwangciso sakho sokuqina komzimba sihambelana neemfuno zakho zempilo.
Ukuqinisekisa ukhuseleko kunye nokusebenza kakuhle, ukulawula iindlela ezifanelekileyo zokuzilolonga kubalulekile. Lungisa umthambo ngamnye ngokweemfuno zakho ukuze ufumane iziphumo ezizezona zilungileyo. Soloko ukhetha iintsimbi ezikwenza ukwazi ukugcina ulawulo olupheleleyo kumzimba wakho kwintshukumo nganye. Mamela umzimba wakho kwaye uyeke kwangoko nawuphi na umthambo ukuba ufumana iintlungu okanye ungonwabanga.
Ukubona inkqubela eqhubekayo kunye nokwandisa amandla omzimba wakho, hlanganisa ukufudumala okufanelekileyo, amaxesha okuphumla, kunye nesondlo kwindlela yakho yokuzilolonga. Iziphumo zemizamo yakho zixhomekeke ekukwazini kwakho ukuchacha ngokwaneleyo. Vumela i-24 kwiiyure ze-48 zokuphumla ngaphambi kokujolisa kumaqela ama-muscle afanayo kwakhona, ukukhuthaza ixesha elide lokubuyisela. Ukulandela ezi zikhokelo akuyi kukukhusela kuphela ekwenzakaleni kodwa kuya kuba negalelo kuphuculo oluzinzileyo kwimpilo yakho yonke.
Shiya iMpendulo