Ukuqala ukwenza umthambo kunokuba nzima. Yonke istudiyo, yonke iklasi yokuzilolonga, kunye nomqeqeshi ngamnye wobuqu uthembisa ukuba uya kubona iziphumo kungekudala. Kodwa xa kufikwa ekufumaneni owona msebenzi ubalaseleyo wokutshisa amanqatha, ayizizo zonke iiklasi zomthambo okanye iingcali eziya kukunika yona.
Inkqubo yoqeqesho yokutshisa amanqatha inzima ngakumbi kunokuba ushishino lwezempilo lunokuthi ukholelwe. Udinga indibaniselwano yamandla, i-cardio, kunye noqeqesho lwekhefu, kwaye ngelixa iinkqubo ezininzi zokuzilolonga zibonelela ngoku ngasentla, zimbalwa zidibanisa zontathu.
Apha ngezantsi, uya kufunda ukwenza umthambo wokutshisa amanqatha, imithambo emithandathu yokutshisa amanqatha ukuze ubandakanywe kwindlela yakho yesiqhelo, kwaye kutheni “ukutshisa amanqatha” kungenziwa nje kwindawo yokuzivocavoca.
Isiqulatho
Amacandelo aphambili wokuzilolonga ukutshisa amanqatha
Ukuba ujonge ukukhuthaza ukulahleka kwamafutha kunye nokugcina ubunzima bemisipha, ukusebenza kwakho kunokwahluka kuye wonke umntu kwindawo yokuzivocavoca.
Olona qeqesho lungcono lokutshisa amanqatha yenza ulungelelwano phakathi kwezi zinto zintathu:
- Ubunzima obunzima kunye nomthamo okhanyayo (i-5-6 reps ngesethi nganye) - ukufumana amandla kunye nokutshisa amanqatha.
- Umthamo ophezulu kunye nobunzima obulula (i-8-12 ukuphindaphinda kwisethi nganye): ukuqinisa imisipha.
- UQeqesho oluPhakamileyo lweXesha eliPhezulu (HIIT): Ukongeza i-cardio kunye nokutshisa amanqatha.
Ukusebenzisa omathathu amaqhinga kukuvumela ukuba ucele umngeni emzimbeni wakho ngeendlela ezintathu ezahlukeneyo.
Umzekelo, ukuphakamisa izinto ezinzima (njengoko kuchaziwe kumhlathi #1) ichaphazela umzimba ngokwahlukileyo kune-hypertrophy yevolumu ephezulu / uphuhliso lwemisipha (umhlathi # 2). Kwakhona, yenza i-cardio eninzi ngaphakathi kokuzilolonga kwe-HIIT (inqaku #3) inokukhuthaza ukunciphisa umzimba, kodwa kungcono ukudibanisa kunye nokuqeqeshwa kokumelana nokukhusela i-atrophy ye-muscle okanye ukulahlekelwa kwe-muscle mass.
Ngamanye amazwi, uya kubona iziphumo usebenzisa naziphi na ezi ndlela. Kodwa ukuba ufuna ukufumana ezona ziphumo zintle ngexesha elincinci, kungcono usebenze kuzo zozithathu kwinkqubo yakho yoqeqesho.
Nantsi indlela ezi zinto zisebenza ngayo kunye ekusebenzeni okutshisa amanqatha:
- Ukongeza uqeqesho lokuxhathisa kunceda ukonyusa amandla kwaye ugcine ubunzima bemisipha ebhityileyo, eya kukunceda utshise iikhalori ezininzi, nokuba uphumle.
- Ukuzivocavoca kweAerobic (okanye ukuhamba kwe-cardio) kuya kukunceda utshise amanqatha, ngakumbi i-visceral fat ejikeleze isisu sakho.
- I-Cardio inokukunceda ukuba ulahlekelwe ngamanqatha esisu.
Imithambo emi-6 yokutshisa amanqatha
Ukuba ufuna ukutshisa amanqatha ngokuzilolonga, kuya kufuneka udibane nomqeqeshi wakho ukuze ayile inkqubo yoqeqesho elungiselelwe umzimba wakho kunye neenjongo zakho. Oko kuthethiweyo, zininzi imithambo onokuthi uzenzele ngokwakho ebetha zonke iintsika ezintathu zokutshisa amanqatha kwintshukumo enye.
1. IiBurpees
IiBurpees ngumsebenzi othandwayo ngabaqeqeshi bobuqu, ukufumana isantya sentliziyo kubathengi babo (kunye namashiya aphakanyisiweyo). Le ntshukumo yomzimba ifumana ingqwalasela enkulu kuba kukuzilolonga kwe-cardio epheleleyo. Ukudibanisa i-squat, i-push-up, kunye nokutsiba ngokuthe nkqo kwintshukumo enye ngokungathandabuzekiyo yenye yezinto ezithandwayo phakathi kweimbaleki. Iisekethe ze-HIIT.
Yenze ngokwakho:
Yima ngeenyawo zakho zibe ububanzi bamagxa. Yehla kwi-squat emileyo, emva koko ubeke izandla zakho ngokuqinileyo emhlabeni phambi kwakho.
Buyela kwindawo ephezulu yeplanga, uze unciphise kwi-pushup.
Khaba iinyawo zakho ngasemva, tsiba kumtsi othe nkqo, kwaye uhlale ngokuthambileyo amadolo akho agobile kwindawo yakho yokuqala ye-squat.
2. Ukuhamba ngemiphunga
Kukho iinguqu ezininzi zemiphunga okanye umkhondo, nganye ineengenelo ezikhethekileyo. Umjikelo wokugoba uya kutshisa i-glutes yakho, i-static lunge iya kutshisa i-quads yakho (eyaziwa ngokuba lixesha eliphantsi koxinzelelo), kwaye i-lung jumping iya kwenza ukuba intliziyo yakho ihambe.
Umgudu wokuhamba udibanisa amandla, i-cardio, kunye nokulinganisela kwintshukumo enye. Kufuneka utshise i-core yakho ukuze ulungelelanise, ubambe ii-dumbbells ukuze ungeze ukuchasana, kwaye uhambe umgama omiselweyo ukongeza i-cardio ekhanyayo ekusebenzeni.
Yenze ngokwakho:
Bamba ipere yeedumbbells ezinobunzima obuphakathi, phakathi kwama-20 kunye nama-40 eeponti.
Yima nkqo, uyifake i-pelvis yakho kunye nombindi wakho ubandakanyekile.
Nyathela phambili ngomlenze wakho wasekunene, wehlisa ukuze i-quad yakho yasekunene ihambisane nomhlaba kwaye idolo lakho lasekhohlo libe zii-intshi ezimbalwa ukusuka emhlabeni.
Cinezela i-glute yakho yasekunene kwaye uqhube isithende sakho sasekunene emhlabeni, ubuyela kwindawo yokuma. Phinda ngomlenze wakho wasekhohlo.
Yenza imiphunga eli-15 iyonke, phumla imizuzwana eyi-10, emva koko ubuyele kumgca wakho wokuqala.
3. I-Kettlebell iyajinga
Xa ucinga ngeentshukumo ze-barbell ezifana ne-squats enzima, i-deadlifts, okanye i-bench presses, mhlawumbi ubona imithambo ecothayo, elawulwayo ngenjongo yokwandisa ukuzuza kwemisipha.
Ujingi lweKettlebell alunakwahluka ngakumbi. Zizo zombini i-anaerobic (amandla kunye namandla) kunye ne-aerobic exercise, eyenza "impendulo enamandla yentliziyo" xa isetyenziswa kuqeqesho lwethutyana. Ngaba awuyikholelwa? Zama nje ukwenza iiseti ezintathu ze-20 reps kwaye uya kubona indlela ophefumla ngayo.
Yenze ngokwakho:
Thatha i-kettlebell ephakathi ukuya enzima, okanye malunga ne-16-20 pounds (35-44 kilograms), kwaye uyibeke emhlabeni malunga nee-intshi ezi-6-12 phambi kwakho.
Bamba umphezulu we-kettlebell, qengqeleka amagxa akho umva nasezantsi, ubambe i-core yakho, kwaye "ujiwule" i-kettlebell phakathi kwemilenze yakho. (Ingcebiso ngengqondo: Yiba nomfanekiso-ngqondweni womdlali webhola ekhatywayo ejula ibhola kumqolo wekota.)
Njengoko i-kettlebell ibuyela kwindawo yayo ekude, cofa i-hamstrings kunye ne-glutes ukuthumela i-kettlebell.
Kweyona ndawo ikude, iingalo zakho kufuneka zolulwe phambi kwakho ngokuhambelana nomhlaba, kunye neengqiniba zakho zigobe kancinci.
4. Utsalo-phezulu
Ngaphambi kokuba ucinge, "Andinakukwenza ukutsalwa," nqumama. Ukutsalwa kuyindlela enzima ngokwenene ecela umngeni kumbindi wakho, i-lats, isifuba, kunye nezihlunu zangasemva, kwaye abantu abaninzi banobunzima bokwenza i-rep enye.
Kwaye ngokungafihlisiyo, ukuba ujonge ukutshisa amanqatha, enye i-rep ayizukuyinqumla (i-pun ijolise). Ke ngoko sebenzisa ezinye izixhobo endaweni yoko, njengebhendi yokuxhathisa okanye i-TRX, ukwenza intshukumo ifikeleleke ngakumbi.
Yenze ngokwakho:
Ukwenza ukutsalwa okuncediswayo, xhoma i-TRX ukuze izibambo zibe malunga neenyawo ezi-3-4 ukusuka emhlabeni. (Ngelixa uhleli, kufuneka ukwazi ukubamba izibambo ngeengalo zakho zolule ngokupheleleyo ngaphezulu kwentloko yakho.)
Hlala i-butt yakho ngqo phantsi kwe-TRX, kunye nemilenze yakho yolulelwe phambi kwakho.
Ke, ngelixa ubandakanya i-lats yakho kunye ne-core, ziphakamise emhlabeni, de izandla zakho (kunye nezibambo ze-TRX) zibekwe ngaphantsi kwamakhwapha akho.
Ukuba ufuna ukuxhathisa okuncinci, zisa iinyawo zakho kwiimpundu zakho.
5. Iintambo zomlo
Xa kuziwa kwezona mithambo zibalaseleyo zokutshisa amanqatha kumzimba wakho ophantsi, unokhetho oluninzi olwaneleyo lokukhetha kuzo (umzekelo: ezine ezihamba ngasentla).
Kodwa kuthekani ngomzimba wakho ongaphezulu? Iintshukumo zentambo zomlo zezinye zezona ndlela zibalaseleyo zokutshisa amanqatha ukuze unyuse izinga lentliziyo yakho ngelixa usebenza i-biceps yakho kunye ne-triceps.
Yenze ngokwakho:
Yima iinyawo zakho zibe ububanzi begxalaba ngokuhlukana, ubambe intambo kwisandla ngasinye.
Kwi-squat encinci, bandakanya umbindi wakho kwaye uphakamise ingalo yakho yasekunene ibe yi-curl.
Nciphisa ingalo yakho yasekunene njengoko ugoba ngasekhohlo, uze ukhawuleze ukunyakaza.
Qhubeka utshintshanisa iingalo ngesantya esiphezulu malunga nemizuzwana engama-45.
6. Abakhweli
Abantu abaninzi balindele ukuba nondoqo ochaziweyo, nangona kunjalo, uninzi lwemithambo yesisu lubandakanya ukubamba okumileyo. Njengoko sele ufundile, ukwenza umthambo wokutshisa amanqatha omzimba, kufuneka uzame ukwakha izihlunu ngelixa unyusa izinga lentliziyo yakho.
Ke ngelixa isisu sishukuma njengephenyane kunye neplanga zilungile, zisenokungabi yeyona ndlela yokuzivocavoca yokutshisa amanqatha esisu.
Yenze ngokwakho:
Fumana indawo ephezulu yeplanga, kunye neentende zakho ngqo phantsi kwamagxa akho.
Gcoba i-abs yakho kwaye uzise idolo lakho lasekunene esifubeni sakho.
Guqula imilenze wenze okufanayo ngasekhohlo.
Ukukhawulezisa intshukumo, ukwenza "abakhweli" abaninzi kangangoko unakho kwisithuba semizuzwana engama-30.
Xa kuziwa ekutshiseni amanqatha, isondlo singundoqo
Ukuba uthatha nantoni na kweli nqaku, mayibe yile: Ukutshisa amanqatha, awukwazi ukwenza into enye.
Ukubaleka iimayile ezintlanu yonke imihla, ukwenza i-squats yonke imihla, okanye ukuya kwiklasi ye-HIIT efanayo ngokuphindaphindiweyo kunokukhokelela ekuzuzeni amandla okanye ukuncipha kobunzima. Kodwa ukutshisa amanqatha kakhulu, kufuneka usebenzise zonke iindlela zontathu kunye.
Kwaye kuyafana nakwisondlo sakho.
Ukutya okuphezulu kwiswekile kunye ne-carbohydrates kuboniswe ukuba kubangele ukwanda kwamafutha esiswini. Ngamanye amazwi, umsebenzi wakho onzima kwindawo yokuzivocavoca awuyi kuhlawula ukuba ukutya kwakho kusoloko kuphakamisa amanqanaba eglucose yegazi. Okanye ukuba uhlala udla iikhalori ezininzi eniyitshisayo
Kwakhona, ukuba ufuna ngokwenene ukwandisa ubunzima bemisipha yakho (ukutshisa iikhalori ezininzi kunye namafutha naxa uphumle), sebenzisa iiproteni emva koqeqesho. Izihlunu zakho zidinga ii-amino acids ezivela kwiprotheyini ukuze zizakhe kwakhona emva kokuzilolonga, inkqubo eyaziwa ngokuba iprotheni yemisipha.
ukuba tshisa indlela yamafutha eyona nto isebenzayo, dibanisa imizamo yakho kwindawo yokuzivocavoca kunye ne-low-carb ketogenic diet elandela i-moderate-to-high protein intake. Unokucinga kwakhona ngokulandela a ukutya okukhethekileyo kwe-ketogenic, apho usebenzisa ngabom iicarbohydrates ngexesha lomsebenzi wakho.
Dibanisa i-Fat Burning Workouts kunye ne-Keto Diet ukuze ubone iziphumo
Ukutshisa amanqatha, ukuzilolonga kwakho kufuneka kuqulathe izinto ezintathu: uqeqesho lwe-HIIT, iintsimbi ezinzima, kunye nomthamo ophezulu. Ngelixa nganye yezi ndlela ineenzuzo zayo, kungcono ukuzisebenzisa kunye.
Imithambo efana ne-burpees, i-pull-ups, kunye nemiphunga yokuhamba ilayisha ngaphezulu kwemisipha yakho ngelixa unyusa izinga lentliziyo yakho, okukhokelela ekulahlekeni kwamafutha. Noko ke, kwanangowona msebenzi usebenzayo okanye umthambo onzima kakhulu, awuyi kubona ukuncipha kwamafutha emzimbeni ngaphandle kokutya okufanelekileyo Ukuphelisa iicarbohydrates neswekile kuye kwaboniswa ukunciphisa amafutha omzimba ngoxa ukonyuka kweprotini kunceda ukuvuselela izihlunu. Ukubona ezona ziphumo zintle, dibanisa amanqatha akho okusebenza ngokutshisa a Ukutya ketogenic ethile okanye umjikelo kwaye ulungele ukujonga kwaye uzive ngcono.