Ukuzivocavoca umzimba kuyindlela enhle yokuba namandla ngokusebenzisa umzimba wakho kuphela. Lokhu kuzivocavoca kukusiza ukuthi wakhe amandla kuzo zonke izingxenye zomzimba wakho ngaphandle kokudinga izinto zikanokusho. Ungazenza kalula ekhaya, wenze kube lula kunoma ubani. Ake sihlole okunye ukujima kwesisindo somzimba esiphezulu ongakuzama.
Ukuzivocavoca okukodwa okusebenzayo yi-push-up. Isebenza esifubeni sakho, izingalo, namahlombe. Ukuze wenze i-push-up, qala endaweni yepulangwe bese wehlisa umzimba wakho ubheke phansi, bese uhlehla uye phezulu. Ama-squats angenye indlela enhle kakhulu. Ziqinisa imilenze nezinqe. Mane ume uhlukanise izinyawo zakho zibe ububanzi bamahlombe bese wehlisa umzimba wakho njengokungathi uhlezi esihlalweni owucabangayo.
Uma ufuna ukukhomba imisipha yakho eyinhloko, zama ipulangwe. Ngena endaweni yokusunduza kodwa uphumule ezingalweni zakho esikhundleni sezandla zakho. Bamba lesi sikhundla, ugcine umzimba wakho uqondile, isikhathi eside ngangokunokwenzeka. Lezi zivivinyo ezilula kodwa ezinamandla zesisindo somzimba zingakusiza uzuze ukujima komzimba ogcwele khona kanye kusukela ekunethezekeni kwekhaya lakho.
Izinzuzo Zokuzivocavoca Kwesisindo Somzimba
Izivivinyo ze-Bodyweight zinikeza izinzuzo ezimbalwa ezizenza kube ukukhetha okusebenzayo nokuguquguqukayo kwabathandi bokufaneleka bawo wonke amazinga.
Okokuqala, lezi zivivinyo ziqeda isidingo semishini yokuzivocavoca ebizayo. Ngokungafani nezinqubo zendabuko zokuqeqesha isisindo ezidinga ukufinyelela kuma-barbell, ama-dumbbell, noma ama-kettlebell, izivivinyo eziningi zesisindo somzimba zingenziwa ngokunethezeka kwegumbi lakho lokuphumula nge-pull-up bar njengento ehlukile. Lokhu lula kuvumela ukuhlanganiswa okulula ohlelweni lokujima lwasekhaya.
Okwesibili, ukuvivinya umzimba kwesisindo somzimba kunikeza ukuvivinya umzimba okuphelele okuphelele. Ikakhulukazi, ukuqeqeshwa kwe-High-Intensity Interval Training (HIIT) kanye nokuzivocavoca kwe-plyometric akwakhi amandla kuphela kodwa futhi kukhuphula izinga lokushaya kwenhliziyo yakho, kuletha umsebenzi osebenzayo we-cardio. Le nzuzo ekabili inenzuzo kulabo abafuna ukuthuthukisa kokubili amandla kanye ukuqina kwenhliziyo nemithambo yegazi.
Okokugcina, izivivinyo zesisindo somzimba zibhekelela abantu bawo wonke amazinga okufaneleka. Kungakhathalekile ukuthi ungumdlali ongumakadebona noma usaqala, asikho isidingo sokuthi umqeqeshi womuntu siqu afinyelele imigomo yokufaneleka. Ukuzivocavoca kwesisindo somzimba kungashintshwa kalula ukuze kunikeze ukuvivinya umzimba okungenanselele noma okufuna kakhulu, kukwenze kube inketho ebandakanyayo nefinyeleleka kuwo wonke umuntu.
Ukuzivocavoca Okulula Kwesisindo Somzimba Okungenziwa Ekhaya
Zitholele izivivinyo ezisebenzayo zesisindo somzimba ezingakusiza ukuthi uqine ngaphandle kokudinga izinto ezisetshenziswayo zikanokusho. Lezi zivivinyo zifanelekile ekuthuthukiseni isimiso sakho sokujima sasekhaya kanye nokwakha imisipha.
1. Ukuhlala:
Ukuhlala-ups kuyindlela enhle yokusebenza imisipha yesisu sakho. Nansi indlela elula yokuzenza: lala ngomhlane phezu komata othambile, gobisa amadolo akho ukuze wenze ikhoneni, futhi ubeke izinyawo zakho phansi. Qinisa imisipha yesisu sakho bese uphakamisela umzimba wakho ongenhla emadolweni akho. Bamba isikhashana endaweni ephezulu kakhulu, bese wehla kancane emuva lapho uqale khona kumata. Lokho ukuhlala-up eyodwa!
Lo msebenzi usiza ukwenza imisipha yesisu sakho iqine. Qiniseka ukuthi ukwenza ngendlela efanele, futhi uzozwa ukusha esiswini sakho. Kungumqondo omuhle ukuthi uqale ngezimbalwa bese wengeza ezinye njengoba uqina. Ukuhlala kuyindlela elula kodwa esebenzayo yokugcina imisipha yakho eyinhloko isesimweni esihle. Zizame futhi ubone ukuthi zikusebenzela kanjani!
2. Izigqoko
Ama-crunches, awaziwa nangokuthi ama-abdominal crunches, awukuzivocavoca okulula kodwa okuphumelelayo kwemisipha yakho eyinhloko, ikakhulukazi eqondise i-rectus abdominis (umsipha wamaphakethe ayisithupha) kanye nama-oblique. Ukuze wenze ama-crunches, lala ngomhlane izinyawo zakho zihlukene ngobubanzi be-hip.
Qinisekisa ukuthi umhlane wakho ophansi uhlala phansi njengoba uphakamisa amahlombe akho angaphezulu namahlombe uwasusa phansi. Uma kwenziwa ngendlela efanele, lo msebenzi ungathuthukisa amandla ayisisekelo futhi ulungiselele izivivinyo ezithuthuke kakhulu zesisindo somzimba njengepulangwe eseceleni, i-push-up, ne-V-up.
Ngokuhlanganisa ama-crunches ohlelweni lwakho lokujima lwesisindo somzimba ekhaya, ungakha isisekelo esiqinile sokuqina komzimba wonke wesisu, okwenza kube lula ukubhekana nokuvivinya umzimba okuyinselele kakhulu.
Funda futhi: Qedela Uhlelo Lokuqeqesha lweHalf Marathon
3. Ukudonsa phezulu
Ukudonsa kuyindlela enhle yokuqinisa umzimba wakho ongaphezulu njengoba ehlanganisa amaqembu emisipha ahlukahlukene. Ukuze wenze ukudonsa, thola ibha yokudonsela phezulu bese ulenga kuyo izingalo zakho zelulwe ngokugcwele. Donsela umzimba wakho phezulu kuze kube yilapho ibha ifika ngaphansi kwesilevu sakho. Ngokungafani nama-chin-ups, lapho ubamba khona ibha izintende zibheke ngakuwe, ukudonsa kuhilela ukubamba ngokweqile izintende zibheke eceleni.
Lo msebenzi uyasebenza ekwakheni amandla ezingalweni, emahlombe nasemhlane. Ukujima okulula kodwa okunamandla okungadingi izisetshenziswa ezengeziwe. Khumbula ukuqala ngendawo yokulenga efile, bese usebenzisa imisipha yengalo ukuze uziphakamise. Kancane kancane, uzothuthukisa amandla akho futhi ukwazi ukwenza ukudonsa okuningi. Ukufaka ama-pull-ups esimisweni sakho sokuqina kungaba nomthelela ekukhuleni komzimba okuphezulu futhi kuthuthukise inhlalakahle yakho yomzimba.
4. Ama-Chin-Ups
Ama-Chin-ups ama-bodyweight ama-Workouts amahle kakhulu ongawenza ukuzivocavoca ekhaya njengoba eqondise imisipha ehlukahlukene emzimbeni wakho ongaphezulu. Ukuze wenze isilevu, thola ibha eqinile bese ubambelela kuyo izintende zakho zibheke ngakuwe. Qala ngokulenga izingalo zakho ezinwetshiwe ngokugcwele, bese uzidonsela phezulu kuze kube yilapho ibha ingaphansi kwesilevu sakho. Lokhu kunyakaza kuhlanganisa amaqembu amaningi emisipha, okuhlanganisa izingalo zakho, amahlombe, nomhlane.
Ama-Chin-ups anikeza indlela elula kodwa esebenzayo yokuqinisa umzimba wakho ongaphezulu. Azidingi izisetshenziswa zikanokusho, ezizenza zifinyeleleke kubantu abaningi. Ukufaka ama-chin-ups ohlelweni lwakho lokujima kungasiza ukuthuthukisa amandla akho ewonke angaphezulu nokubekezela.
Khumbula ukuqala ngenani elinethezekile lokuphindaphinda futhi kancane kancane wandise njengoba amandla akho ekhula. Ukuzijwayeza okungaguquki kuzoholela emiphumeleni engcono ngokuhamba kwesikhathi. Kungakhathaliseki ukuthi ungumuntu osaqalayo noma umthandi wokuqina onolwazi, ukungeza ama-chin-ups ekuzilolongeni kwakho kungaba nomthelela ekuhlanganiseni kahle. umkhuba wokuqeqesha umzimba ophezulu.
5. Ama-push-ups
Ama-Push-ups ayindlela enhle yokuzivocavoca eqondisa imisipha emzimbeni wakho wonke. Ukuze wenze i-push-up, beka izandla zakho phansi ngokuvuleka kancane kunamahlombe akho futhi ugcine umzimba wakho umugqa oqondile ngenkathi usendaweni ephakeme yepulangwe. Yehlisa umzimba wakho ubheke phansi, uqiniseke ukuthi ugcine umhlane nemilenze yakho iqondile. Bese, uziphushele emuva uye endaweni yokuqala.
Lokhu kuvivinya umzimba kuyazuzisa ngoba kuhlanganisa amaqembu emisipha ahlukahlukene, kukusize ukwakha amandla ezingalweni zakho, esifubeni, emahlombe nasemongolweni. Kuyindlela elula kodwa esebenzayo yokuthuthukisa ukuqina kukonke. Khumbula ukugcina ifomu elifanele futhi uqale ngenani elinethezekile lokuphindaphinda, kancane kancane ukhula njengoba uqina. Ama-push-ups angenziwa noma yikuphi, okuwenza abe ukwengeza okulula esimisweni sakho sokuzivocavoca. Qala ukufaka ama-push-ups ekusebenzeni kwakho ukuze ube nomzimba onamandla nonempilo.
6. Amaphaphu
Amaphaphu aqinile awumsebenzi olula usebenzisa isisindo somzimba wakho kuphela. Bahlose ukwenza umgogodla nomzimba wakho ophansi uqine. Ukuze wenze ilunge emile, dlulela phambili uye endaweni yokuma bese uyibamba. Lokhu kukusiza ukuthi usebenze ama-flexible e-hip yakho, ama-hamstrings, nama-quadriceps. Kungase kubonakale kufana nephaphu eliya phambili, kodwa amaphaphu amile anebanga elincane lokunyakaza kanye nendawo yokuqala egxilile imilenze yakho ihlukene.
Ukwenza amaphaphu amile ngendlela efanele kuzokwakha amandla nokusebenzisana okudingayo ukuze uzivocavoce amaphaphu ahlukahlukene, njengokugxuma amaphaphu, amaphaphu okuhamba, kanye nama-squats ahlukene. Lezi zivivinyo zingase zibe inselele, kodwa ukuqala ngamaphaphu amile kuyindlela enhle yokulungiselela imisipha yakho ukunyakaza okunamandla. Ngakho-ke, uma ufuna ukwenza umgogodla nemilenze yakho iqine, zama ukufaka amaphaphu amile ekusebenzeni kwakho kwesisindo somzimba ekhaya.
Funda futhi: Yiziphi Izikole Ezingcono Kakhulu Zesayensi Yokuzivocavoca?
7. Ipulangwe Eliseceleni
I-Side plank ingenye yezindlela zokuzivocavoca umzimba ongazenza ekhaya futhi uzuze umphumela olindelekile. Ukuze wenze ipulangwe elihlangothini, lala ngohlangothi lwakho, ubeke indololwane yakho kwesokudla ngaphansi kwehlombe lakho, bese ubeka umphambili wakho phansi. Qiniseka ukuthi uhlangothi lonyawo lwakho nalo luthinta phansi.
Hlanganisa imisipha yakho eyinhloko futhi uphakamise inqulu yakho kuze kube yilapho umzimba wakho wenza umugqa oqondile. Njengoba ukhululeka ngalokhu, ungakwenza kube inselele. Zama ukuqondisa ingalo yakho esekelayo, uphakamise umlenze wakho ongaphezulu, noma ufinyelele isandla sakho esingaphezulu ngaphezu kwakho.
Lokhu kuhlukahluka kwengeza inselele eyengeziwe emisipha yakho yokuzinza. Bandakanya lokhu kunyakaza kwepulangwe eseceleni okuthuthukisiwe esimisweni sakho sokuqeqesha amandla ngemuva kokufunda kahle indawo eyisisekelo.
8. Izinyathelo Eziphezulu
Ama-step-ups yindlela elula yokuzivocavoca yomlenze egxile emisipha yemilenze yakho. Ukuze wenze izitebhisi, yima phambi kwendawo ephakanyisiwe, njengebhokisi noma ibhentshi elicishe lilingane nobude bedolo. Beka unyawo lwakho lwesokudla phezu kwendawo ephakanyisiwe bese usebenzisa umlenze wakho wesokudla ukuze uphakamisele umzimba wakho kuwo.
Yehlisa umzimba wakho kancane ngokwehla ngomlenze wakho wesokunxele, bese uphinda umsebenzi uqale ngonyawo lwakho lwesokunxele. Ungakwenza kube nzima nakakhulu ngokusebenzisa isisindo somzimba wakho noma ubambe ama-dumbbell ngenkathi wenza umsebenzi.
Ama-step-ups ayindlela esebenzayo yokuqinisa imisipha yemilenze yakho futhi angafakwa kalula esimisweni sakho sokujima
9. Gxuma Squats
Ama-Jump squats awuhlobo lokuzivocavoca oluhlanganisa i-squat evamile nokugxuma. Bayingxenye yeqembu lokujima elibizwa ngokuthi ama-plyometric exercises, agxile ekuqeqesheni ukugxuma. Ngesikhathi se-jump squat, wenza i-squat evamile bese wengeza ukugxuma ekugcineni. Lokhu kuvivinya umzimba kusebenzisa isisindo somzimba wakho futhi kuhilela ukugxuma ubheke phezulu lapho ufika phezulu kwe-squat.
Ama-Jump squats anikeza indlela elula kodwa esebenzayo yokushisa amakhalori futhi uthuthukise amandla kuwo womabili umzimba wakho ongenhla nophansi. Okubalulekile ukugcina ifomu elifanele kulo lonke umsebenzi. Ngokuhlanganisa ama-jump squats esimisweni sakho, ungenza ukujima kwakho kube namandla futhi uzuze ukujima komzimba ogcwele.
Lo msebenzi awuqondi nje kuphela amaqembu emisipha ahlukahlukene, kodwa futhi uyasiza ekukhuliseni ukuqina kwakho konke. Ngakho-ke, uma ufuna ukujima okuguquguqukayo nokunenzuzo, cabanga ukungeza ama-jump squats ohlelweni lwakho lokufaneleka.
10. Abaqwali Bentaba
Abaqwali bezintaba bawuhlobo lokuzivocavoca olusebenza imisipha eminingi emzimbeni wakho. Ukwenza abaqwali bezintaba, qala ngokungena endaweni yepulangwe ngezandla zakho ngaphansi kwamahlombe akho.
Gcina umzimba wakho uqondile kusukela ekhanda kuye ezithendeni ngokuqinisa imisipha yesisu sakho. Letha idolo lakho langakwesokudla esifubeni sakho, bese ulibuyisela endaweni yokuqala. Phinda lokhu ngedolo lakho lesokunxele, ushintsha imilenze isikhathi ngasinye. Qhubeka, unyakazisa imilenze yakho sengathi uqwala intaba. Zama ukugcina ijubane eliqinile. Lo msebenzi usiza ukuqinisa umgogodla, izingalo, nemilenze. Kuyindlela enhle yokuhlala ufanelekile futhi unempilo.
Ungawenza Kanjani Ama-Workweight Bodyweight Futhi Uzivocavoce Ngokuphephile Ukuze Uthole Imiphumela Engcono
Ukuzibandakanya ekuzilolongeni okuphephile nokungenakulimala kubalulekile kuwo wonke umuntu, ikakhulukazi uma unezimo zempilo ezikhona. Ngaphambi kokuqala noma iyiphi inqubo yokuzivocavoca, kubalulekile ukubonana nodokotela wakho futhi uqinisekise ukuthi uhlelo lwakho lokufaneleka luhambisana nezidingo zakho zezempilo.
Ukuqinisekisa ukuphepha nokusebenza ngempumelelo, ukwazi izindlela zokuzivocavoca ezifanele kubalulekile. Yenza umsebenzi ngamunye uhambisane nezidingo zakho ukuze uthole imiphumela emihle. Ngaso sonke isikhathi khetha izisindo ezikwenza ukwazi ukulawula ngokugcwele umzimba wakho kukho konke ukunyakaza. Lalela umzimba wakho futhi uyeke ngokushesha noma yikuphi ukuvivinya umzimba uma uzwa ubuhlungu noma ukungakhululeki.
Ukubona inqubekelaphambili eqhubekayo nokuthuthukisa amandla omzimba wakho, hlanganisa ukufudumala okufanelekile, izikhathi zokuphumula, nokudla okunomsoco ohlelweni lwakho lokujima. Imiphumela yemizamo yakho incike ekhonweni lakho lokululama ngokwanele. Vumela amahora angu-24 kuya kwangu-48 okuphumula ngaphambi kokukhomba amaqembu emisipha afanayo futhi, ukukhuthaza isikhathi esanele sokutakula. Ukulandela le mihlahlandlela ngeke kuvikeleke kuphela ekulimaleni kodwa kuzophinde kube nengxenye ekuthuthukisweni okuqhubekayo kokuqina kwakho konke.
shiya impendulo