Ukuzivocavoca okubalulekileyo oku-8 Onke amadoda afanele akwenze ngokweNgcali

Ukuzivocavoca okubalulekileyo oku-8 Onke amadoda afanele akwenze ngokweNgcali

Akukho mntu uthanda ukwenza umthambo. Kulungile, bubuxoki obo, kodwa kwabo bangazikhathazi ngomzimba ogqibeleleyo, ukwenza umthambo kunokuba ngumsebenzi. Yinto uninzi lwethu ekufuneka luyenzile ukugcina kugqitywe ithumbu lebhiya. Ukuhlala kufanelekile kunentaphane yezibonelelo nangona, kodwa uya kubona kuphela ukuba ufumana okona kulungileyo kuloluya hlobo lwakho lokuzilolonga.

Akusoloko kulula ukwazi ukuba yeyiphi eyona mithambo ilungileyo yokugcina isiqu sakho kunye nezihlunu zakho zidumbile. Ngaba ujolise kwi-cardio okanye impompo yentsimbi ukwandisa ubungakanani besifuba sakho? Mhlawumbi ufuna ukuphucula ubhetyebhetye okanye ukomeleza izihlunu zakho zangasemva?

Sifikelele kwiingcali zempilo kunye nezomzimba ukufumana iingcebiso malunga nokuba yeyiphi imithambo ekufuneka siyenzile ukuze sikugcine uphezulu. Ukusuka kwisikwati ukuya ekutsaleni phezulu kunye nayo yonke into ephakathi, nantsi imithambo esibhozo ebalulekileyo onke amadoda anokuyenza ngokweengcali.

1. Ukufa

Ngokufanelekileyo, ngokuchola into emhlabeni kwaye uyibuyisele phantsi kwakhona, ukubulawa kwabafileyo kulungile kuba basebenzisa inani elikhulu lamaqela emisipha. Lo msebenzi woqeqesho lobunzima ulunge kakhulu ekonyuseni amandla kunye nokuma komzimba.

Into endiyithandayo malunga ne-deadlift iyasebenza kakhulu kwimisipha emzimbeni wonke ngaxeshanye. Zonke izihlunu ezingasemva ziyasebenza ukuze le nto isuswe emhlabeni-i-hamstrings, glutes, kunye nezihlunu zangasemva. Ingalo zangaphambili, iingalo, namagxa kufuneka zisebenze njengesihogo ukugcina ibar. Libala malunga nokuhlala iipakethi ezintandathu- ukutsala i-100 kg kunye nokusuka kumgangatho xa kuthelekiswa nokuhlala phezulu kwebhola ye-Bosu kuyakusebenza okungcono kunoninzi.

UBen Wood - IFOMMCR

Ndicebisa ukubhubha ngenxa yokuba yeyona nto ikhula ngokukhawuleza kwaye ithoni umva, isifuba, ingalo, kunye nezihlunu zamagxa zonke ngaxeshanye. Kwakhona, ukuba yenziwe ngokuchanekileyo, yomeleza umqolo ongezantsi kunye nezihlunu eziqaqambileyo. Ukuba uhleli imini yonke, lo msebenzi ngowakho.

I-deadlift inokwenziwa ngezixhobo zokuzilolonga: i-barbell, i-hex bar, i-dumbbell, ibhendi yokumelana, ihenjisi (ubunzima bomzimba), njl njl. Umzekelo, i-Romanian deadlift target target more hamstrings, lower back, and glutes against the Sumo deadlift ejolise kumathanga angaphakathi kunye nezihlunu ezingaphakathi.

USergio Pedemonte - Ukomelela kweNdlu yakho

Ikota sleeve imibono ye tattoo kubafana

2. Amanqana

Ukuba ulandela iesile eligqibeleleyo, ke lo ngumsebenzi wakho. Izikwere, nangona zicaphukisa, zilungile ukomeleza imilenze yakho, amadolo kunye namaqatha, kwaye inokwenziwa ngaphandle kwezixhobo. Omnye umthambo osebenza ngobuninzi beembaza, isikwere kufuneka senziwe ngokweengcali.

Indlela yam yokukhetha lo msebenzi isekwe kwinto eza kuvusa elona nani likhulu lotshintsho emzimbeni wakho elinokubakho ingozi encinci? Izibonelelo zokwenza i-squat yangasemva iwela kwiindidi ezimbini eziphambili: izihlunu kunye nehomoni.

Izibonelelo zemisipha zibandakanya ukubandakanyeka komzimba uphela-ukusuka kumqolo ongaphezulu apho i-bar ihleli khona, i-glutes, kunye nemisipha edala intshukumo, ukuya kuzinziso lwento yonke ephakathi. I-squat yangemva kukuzilolonga kokumkani okungachazwanga ekufumaneni izihlunu ngokupheleleyo.

Inkqubo yesibini endiyifunayo yimpendulo yehomoni ekhuthazwe ngumthambo. Ukuphakamisa ubunzima obunzima kufuna isixa esiphakamileyo samandla kwi-CNS yakho okanye kwinkqubo yakho yemithambo-luvo. Oku kukhokelela ekunyukeni kwehomoni yokukhula komntu (HGH) kunye ne testosterone, zombini eziluncedo kakhulu emzimbeni wakho ukwakha izihlunu kunye nokusebenza ngokufanelekileyo. I-HGH, kunye ne testosterone ayincedi kuphela ukuba umzimba wakho wakhe izihlunu ezikhulu kodwa ikwanceda ukwandisa uxinano lwethambo kunye nokunciphisa amanqatha omzimba.

USean Orlando - Umqeqeshi uSean kwi-Intanethi

3. Nyathelo-phezulu

Olunye umthambo olula, amanyathelo amatsha yenye yeendlela ezilungileyo zokuzigcina usempilweni kwaye usempilweni. Kungumthambo onokwenziwa kwinduduzo yekhaya lakho. Into oyifunayo yibhokisi okanye ibhentshi oyisebenzisayo ukunyuka. Unokongeza i-kettlebells okanye i-dumbbells ukwandisa umthwalo wakho wokuzilolonga.

Uninzi lwabantu luvile ubuhle bokuqhekeka, kodwa xa lwenziwe ngokuchanekileyo, inyathelo lokunyusa linamandla amakhulu okunceda ukudala amandla omzimba asezantsi, ukuzinza, kunye nokuhamba, kunye nokukwazi ukulungisa ukungalingani phakathi kwamacala.

Ngokwenza inyathelo kunye nokunye ukuzilolonga komlenze omnye ungaphucula ukungalingani ngelixa ufumana inani elothusayo lamandla. Unokomelela kakhulu ekhaya usenza olu hlobo lokuhamba ngobunzima obuncinci kunokuba uthatha amandla afanayo ngokuqhekeza.

UIan Elwood - Umsebenzi MVMT

4. Ukuvuka kweTurkey

Kukholelwa ukuba yenziwe ngabadlali beTurkey bamandulo, lo mthambo wenziwa ngamandla kusetyenziswa i-kettlebell. Konke malunga nokuhamba kunye nozinzo kwaye kufanelekile kwabo baneengxaki zokuhamba.

Ngoku ka Spartan Ukuvuka kweTurkey kufuna ukuba ubambe ingalo enye kwindawo ezinzileyo xa uhamba ngenqwelomoya ezininzi zokuhamba, ukufumana amanqaku okuzinza kwindawo yangaphambili, esecaleni, nakwizikhundla eziphezulu, lonke elixa uzixhasa ngesandla esinye kwaye utshintsha ubuxoki ukuguqa ukuze ume. Kulula ukutsho kunokuba kwenziwe.

Ukuvuka kweTurkey ngumthambo osebenzisa phantse zonke izihlunu emzimbeni wakho ngelixa uphakama usihla phantsi. Inceda wena ukuba wakhe uzinzo kunye nokomeleza inkqubo yakho ye-vestibular enceda ngokulingana. Iya kunceda nokunyamezeleka kwentliziyo yakho kuba isebenzisa amandla emisipha amaninzi. Kwaye njengoko sikhula, ukuphakama phantsi kunokubonisa umngeni ebantwini. Oku kunceda ukuphucula eso sakhono. Zininzi izibonelelo zokuzilolonga, ndicinga ukuba indoda nganye kufuneka iyifake kwinkqubo yazo.

UBill Daniels - Ngaphandle kokuLungela kwi-Intanethi

Bona ngakumbi malunga - I-10 yezona zilungileyo zokuzilolonga kwamadoda

5. Ukuprinta

Iingcamango zeetatto zamagxa emadodeni

Ukubaleka yeyona bane yobukho bam, kodwa yenye yeendlela ezimbalwa zokuzilolonga endinokuzenza ngaphandle kokundwendwela umthambo ozele i-testosterone. Ngelixa ukuqhuba kulungile kwi-cardio, i-sprints inokuba ngokuchanekileyo. Ukubaleka imigama emifutshane nangamaxesha amafutshane kuya kukushiya uzive ugcwele, kodwa uphinde usebenzise uluhlu lweemisipha ezahlukeneyo. Kukwalungile nakwabo bangazilolangayo umthambo.

Nje ukuba ndikwazi ukusebenza ngokwasemzimbeni, ndihlala ndicebisa abantu ukuba bafunde indlela yokuprinta ngokufanelekileyo. Ngoba? Kukho izizathu zokuba kutheni ukwenza i-sprinting kufuneka:

  • Inokwenziwa phantse naphi na emhlabeni
  • Ifuna u-zero gear
  • Ichitha ixesha elincinci
  • Igcina uxinzelelo lwehomoni iphantsi
  • Ukunyusa ukukhula kunye nokulungisa iihormoni
  • Ukukhuthaza ukwakha izihlunu
  • Ivelisa imbaleki evakalelwa kakuhle ephezulu

Eyona nto ilunge kakhulu, ukuprinta kukuzilolonga okusebenzayo okuguqula umgangatho wobomi ngokubanzi. Ngokungafaniyo neendlela ezininzi zokuzilolonga, iziphumo ezinkulu zivela ekusebenzeni kokuprinta ukusebenza kube kanye okanye kabini ngeveki.

UNick Urban - Umtshutshisi

6. V-ups

Nalu olunye uqeqesho lwamandla oluphambili apho usebenzisa izihlunu zesisu sakho ukuphakamisa ubunzima beengalo nemilenze yakho. Ebizwa ngokuba yi-V-ups ngenxa yokuba umzimba wakho ujongeka njenge-v xa usenza umthambo, oku kulungele ukuma komzimba kunye nabo banemiba yomqolo.

Enye yeendlela endizithandayo zokuzilolonga kukuzilolonga. Eyona yam ndiyithandayo ibizwa ngokuba ziV-ups! Qala ukusuka ekubekeni phantsi izandla ngaphezulu kwentloko kunye nemilenze ngqo. Emva koko uze neengalo zombini kunye nemilenze kunye kunye nokwenza imilo V. (Umzimba kufuneka uphume emhlabeni emva koko uzise iingalo phezulu.) Yenye yeentandokazi zam kuba ibetha i-abs esezantsi nephezulu kunye kwaye ukuba yenziwe kakuhle iya kwandisa ukubetha kwentliziyo, iyinike nefuthe le-cardio.

Amagumbi kaReggie - Uqeqesho lwaBantu baseNew York

7. Ukutsala

Ukutsala okudala ngumsebenzi olingwayo nothembekileyo othandwa kakhulu yigitness gurus. Ngelixa ukutsala ubunzima bakho bomzimba kunokubonakala kulula, lo msebenzi unzima kakhulu kunokuba ubonakala. Kukuzilolonga okumnandi okuphezulu komzimba kunye nokunokwenziwa ngokulula ekhaya, ukuba unayo ibar eyomeleleyo ngokwaneleyo ukubamba ubunzima bakho.

Ukutsala kubethe umva, i-biceps, kunye nomongo, egubungela indawo enkulu yemisipha yomzimba ongaphezulu. Zikwalula ukuqhubela phambili (ngokunxiba eyona nto inzima ngokomzekelo) okanye ukubuyela umva usebenzisa iibhendi zoncedo. Bafuna isixhobo esinye esinexabiso eliphantsi, ekulula ukusifaka (ibar yokutsala) kwaye sinokwenziwa naphina ukubonelela ngebha yokuthwala ubunzima ethe tyaba ekhoyo. Ukubambelela kunokwahluka (overhand, underhand, neutral) ukugxininisa imisipha eyahlukeneyo eyenza ukuba ibe ngumsebenzi ozinzileyo (okt kusoloko kukho imeko yokutshintsha nokuphucula).

UJoe Johnson - 9 ukuya ku-5 Isondlo

8.I-Uttanasana (imile ngaphambili)

Yithathe emntwini onobuchule beplanga yomthi, i-yoga iyanceda ngokwenene. Ngelixa zihlala zinxulunyaniswa noomama kwizambatho ezisebenzayo, iyoga ilungile kwabo banengxaki yemisipha ebuhlungu, imiba yokuhamba, kunye nokukhathazeka ngokubanzi.

Zininzi iindlela ezahlukeneyo zokufunda, kodwa enye yezona zisebenzayo yi-uttanasana. Ngokusisiseko, iyagoba kwaye ichukumise iinzwane zakho, ekunzima kakhulu kunokuba kuvakala. Ngelixa ungeke ukwazi ukukhupha oku emva kweeseshoni ezimbalwa, wakube ukhulule umzimba wakho kwaye weza kwiziseko zeyoga, uttanasana ngokuqinisekileyo inokufezekiseka.

I-Yoga imnandi emadodeni, ngakumbi kumadoda aziimbaleki okanye abakhweli beebhayisikile. Amadoda ahlala eneengxaki ezinqeni eziqinileyo, imisipha kunye namagxa anokukhokelela kwimicimbi ngokuma, ukonzakala, okanye ubuthathaka.

Ukuziqhelanisa neyoga rhoqo kukugqibelela kweminye imidlalo njengoko iyoga ibonelela ngokuzilolonga ngokuzeleyo okwenza amandla kunye nokuguquguquka. Enye yeyoga pose onke amadoda kufuneka afake kwinkqubo yabo kukuma phambili ukugoba okanye i-Uttanasana.

Ndikucebisa oku kubaluleke ngakumbi kuba yonyusa ubhetyebhetye ezinqeni, imisipha, kunye namathole, yomeleza amathanga namadolo, igcina umqolo womelele kwaye uguquguquke, kunciphisa uxinzelelo, uxinzelelo, uxinzelelo kunye nokudinwa, kunciphisa uxinzelelo emqolo, entanyeni, kwaye umva, kwaye usebenze izihlunu zesisu. Ukuze amadoda afumane isibonelelo esikhulu kwi-yoga elula, ukuma phambili kugoba.

UTina Ward - IYogaward yamanye amazwe

Bona ngakumbi malunga - Ukuzivocavoca umzimba kunye nokusebenza ekhaya kwamadoda