Ukumangalisa wonke umntu, umgaqo wokuqeqeshwa kwamadoda nabasetyhini awufani kakhulu. Bobabini badinga i-cardio yokulahlekelwa isisindo, nokulinganisela - isistim se-muscle. Kodwa kukho enye inqaku elilodwa, elineenkqubo ezifanayo kwimeko yokuzivocavoca ezivumela ukuba zifikelele kwimiphumo eyahlukeneyo-i- hormone . Umzimba wesilisa uphendula ngokugqithiseleyo kumandla okusebenzisa amandla, obangela ukukhululeka kwamadoda. Kwaye umzimba wesetyhini ngaphantsi kwefuthe leprogram efanelekileyo yokuzivocavoca kuphela ulwaphulo olucacileyo.
Uqeqesho lwabesetyhini kwindawo yokuzivocavoca
I-stereotype eqhelekileyo, ngenxa yokuba besaba kakhulu ukwesaba ukuwela umda we-gym - yimbono eqinisiweyo ukuba ukuqeqeshwa ngeesisindo kuya kubenza "babe nesibindi" ngendlela echanekileyo yegama. Kodwa enyanisweni, akukho nqubo yokuzivocavoca yamantombazana inako ukubonelela ngeziphumo ezinjalo ngaphandle kokungeniswa kweziyobisi ze-anabolic kunye nezongezelelo ezizezodwa.
Inkqubo efanelekileyo yokufazi yokuzivocavoca kufuneka ifake:
- I-minute-up-warm up;
- ukufudumala kwazo zonke izihlunu kunye namalungu okukhusela ekukhuselweni;
- Izenzo zoomaphephandaba kufuneka zifakwe kwinkqubo yabasetyhini yokuzivocavoca okungapheli kathathu ngeveki;
- emva koqeqesho ngalunye kufuneka ukuba wenze i-hitch kwaye ululaze ukuphucula ukuguquguquka nokujikeleza kwegazi kwiimisipha, eziza kukugcina kwi-post-training syndrome ngosuku olulandelayo.
Ukuzivocavoca
- Umqeqeshi we-elliptical - sifudumala umzimba, sandisa i-pulse. Sifudumala kwi-ellipsoid, okanye, mhlawumbi, kwindlela ye-cardio. Ukufudumala kuhamba imizuzu eyi-10. Ukusebenza kwi-ellipsoid kwenziwa kwindleko yesisindo somzimba womqeqeshi - kubalulekile ukuba ucinezele i-pedals, ngenxa yoko, ukunyakaza kwenzeka. Ngexesha elifanayo, izandla zisebenza kwakhona. Kwi simulator elliptical kukho ithuba lokunyusa ukuchasana, ngoko umthwalo kuwo onke amaqela omzimba uya kwanda.
- Inkcinkca yesisu - ukuphakamisa umzimba kumabhentshi angenanto. Okokuqala, izishumi eziphezulu zomsebenzi wokushicilela apha. Gcina izandla emva kwentloko, iindlovu zikhangele kumacala, ekukhuphukeni kwempumulo, ekubuyiseni ku-FE - umoya. Senza ukuphindaphinda kwama-15-20.
- Imilenze iphakanyiswa kwinqanaba. Kwimeko yokuqala imilenze isetyenziswe ngokuzenzekelayo, xa sinyuka sitsho imilenze kwisifuba, siwaguqa ngamadolo. Kulo msebenzi, izicatshulwa ze-press ephantsi zibandakanyeka. Xa siphakamisa, siphumelela.
- Ukuqeqeshwa komlenze - ukuhlaselwa ngamagqabi. Enye yeendlela eziphambili zeentshukumo zemisipha yemilenze kunye neentambo. Isikhundla sokuqala sisigxina esikhulu, umlenze wesobunxele ngaphambili, ngasemva, uhlala kwizwane. Kwizandla ezidibeneyo. Xa uphumelela umgodi wangaphambili umlenze uze unciphise umlenze onyaweni phantsi. Kwi-inhalation - umlenze wangaphambili uqondiswe, umlenze ongemuva ukhululekile. Into ebalulekileyo - idolo lomlenze wangaphambili akufanele likhuphe kwizandla, kuba oku kungakhokelela ekulimaleni. Ibhokisi lomlenze ongemuva lingathinteli phantsi, kwaye ugxininiso, wonke amandla ekusebenziseni kufuneka aqondiswe kwisithende somlenze wangaphambili, njengokungathi ufuna, ukunyathelisa phantsi. Kubalulekile ukwenza iisethi ezi-3 zee-20 zokubuya ngomlenze.
- I-Deadlift yinto enye yokusebenza kwemisipha yemilenze kunye nomva. Imilenze iyancipha, i-pelvis ikhutshwe, imva ibuye. Intamo ezandleni ezisezantsi, ezinqeni. Senza i-slope phambili ngokubuyiselwa ngqo, izandla ezine-griffon ziwela ngaphantsi kwamadolo - ukukhupha. Sibuyela kwi-IP ngokuphefumlelwa. Ibha kufuneka ihambe emilenzeni, iinyawo kwindawo encinci, izithende zingaveli phantsi. Ukuxhatshazwa kufuneka kuvezwe, okokuqala, emva kwamathanga.
- Ukuguqa umlenze kwi simulator elele esiswini - umphezulu wesangqa uyodwa. Akunjalo na ukuba ungaziqhawula umlenze wakho ebusini.
- Ngaphezulu, ngaphandle kokuphumula ukuphumla, senza i-hyperextension kwi-supernet. Ekusebenziseni, iintambo ze-hamstrings, imisipha yobunzima kunye nezihlunu ezisezantsi zibandakanyeka. Imilenze ngexesha lomsebenzi kufuneka liqonde, kunye nokuphakanyiswa komzimba esiyifumayo, ukunyanzelisa nokunciphisa imizimba.
- I-tapread is a hitch imizuzu eyi-10. Ukuba ngaba umnqweno wakho kukunciphisa umzimba, i-hitch yakho kufuneka ibe kukuqhubeka komsebenzi wokusebenza, kodwa nge-cardioclone kwaye idlule imizuzu engama-40 okanye iyure, kwaye ke yonke imizuzu emihlanu ukuya kweyi-5 yokutshintshela ukubuyisela.