Le theyibhile yeentsuku ezi-7 zokuzilolonga inokukunceda uphuhlise imikhwa rhoqo kwaye unike uqeqesho kunye nokuphumla ngokufanelekileyo yonke imihla. Nantsi into ecwangciselwe usuku ngalunye kwishedyuli:

NgoMvulo: Cardio

Yiyiphi indlela engcono yokuqala iveki kuneseshoni ye-cardio evuselelayo? Jolisa imizuzu engama-45 yomsebenzi we-aerobic, njengokubaleka, ukukhwela ibhayisekile, okanye ukuhamba. Oku kufuneka kwenziwe ngesantya esikhululekileyo, nto leyo ethetha ukuba ungathetha ngexesha lokuzilolonga kwaye usaphuke ukubila.
Ngokuchanekileyo, izinga lentliziyo yakho kufuneka libe phakathi kwe-64% kunye ne-76% yezinga eliphezulu lentliziyo yakho, ngokutsho kwamaZiko oLawulo lweSifo kunye noThintelo (CDC). Umgaqo omhle wesithupha wokufumana izinga eliphezulu lentliziyo yakho kukuthabatha iminyaka yakho ukusuka kwi-220. Umzekelo, ukuba uneminyaka engama-30 ubudala, izinga lakho eliphezulu lentliziyo liya kuba yi-185 beats ngomzuzu (bpm). Ke ngoko, izinga lentliziyo ekujoliswe kulo kufuneka libe phakathi kwe-122 bpm kunye ne-143 bpm ngeli xesha lokuzilolonga.
--Olunye uncedo lweCardio Training?

NgoLwesibini: Umzimba ongezantsi

Iiseti ezintathu zokuphindaphinda i-10 le mithambo ilandelayo iyacetyiswa (thatha umzuzu omnye ukuphumla phakathi kweseti nganye kwaye ugxininise ekugcineni ukuphefumla kwakho kuzinzile, ukuphefumla okunzulu kunokuzolisa ukubetha kwentliziyo yakho)
Kubaqalayo, ukongeza ubunzima akufanele kube lukhetho lokuqala. Ngaphambi koko, kufuneka bagqibezele iintshukumo zabo zoqeqesho bade babe nolwazi kwiintshukumo zoqeqesho kwaye banokulugqiba uqeqesho ngokukhululeka. Oku kubaluleke kakhulu, kuba kunokuphepha ngokufanelekileyo ukulimala. Emva koko, lixesha lokongeza ubunzima obaneleyo ukuba i-reps yakho yokugqibela iya kutshisa izihlunu zakho kwaye ufumane intliziyo yakho ukupompa.

? Iisquats:Zithobe ngokungathi uhleli esitulweni. Yima ngeenyawo ububanzi bamagxa ububanzi, iinyawo zithe tyaba emgangathweni. Tyhala ngasemva ukuze ume.
--Yeyiphi i-squat "uKumkani wamandla"?

? Deadlifts: Iinyawo ziqelelene ububanzi begxalaba, tyhala isinqe ngasemva, ugobe kancinane amadolo, uze ugobele phambili. (Gcina umqolo wakho uthe tye) Bamba intsimbi yentsimbi okanye iperi yeedumbbells ezandleni zakho. Phakamisa iintsimbi ezinzima ngokutyhala isinqe sakho phambili ngelixa ugcina umqolo wakho usicaba. Yehlisa kancinci ubunzima ubuyele emgangathweni.
?I-Hip Thrust: Hlala phantsi kunye namagxa akho emva kwakho kwibhentshi okanye isitulo esizinzile. Ngeenyawo zakho emhlabeni, tyhala isinqe sakho phezulu kwaye ucinezele i-glutes yakho de amadolo akho abe kwi-angle ye-90-degree. Yehlisa isinqe sakho ubuyele emhlabeni.
? Lunge: Yima kwindawo eyahlulahlulwe ukuze olunye unyawo lube ziinyawo ezimbalwa phambi kolunye. Gcina i-torso yakho ithe tye, guqa amadolo akho de idolo lakho elingasemva libe zii-intshi ezimbalwa ukusuka emgangathweni kwaye ithanga lakho langaphambili lihambelana nomgangatho. Buyela kwindawo yokuqala ngokusebenzisa izithende zakho. Yenza oku kumacala omabini.

Inqaku elikhawulezayo: Ngaphambi kokuqala nayiphi na iseshoni yoqeqesho lwamandla, kubalulekile ukuchitha i-10 ukuya kwimizuzu eyi-15 ukufudumala ukukhusela ukwenzakala. Ukolula okunamandla kuyacetyiswa (cinga ukuphakama kwamadolo kunye nokukhaba i-hip) ukufumana igazi eligeleza kwiimisipha kunye nokuhambisa amajoyina ngoluhlu olupheleleyo lokuhamba.

NgoLwesithathu: Umzimba oPhezulu kunye noMongo

Nje ukuba ugqibe ukufudumala kwakho, uya kusebenza i-biceps yakho, i-triceps, kunye ne-pecs ngeendlela ezintathu ezahlukeneyo:

?Biceps Curl:Bamba i-dumbbell esandleni ngasinye (okanye i-barbell ezandleni zozibini) ngeengqiniba zakho emacaleni akho kwaye iingalo zakho zandiswe ngokuhambelana nomgangatho. Goba iingqiniba zakho, tshintshela ubunzima emagxeni akho, kwaye ubuyele kwindawo yokuqala.
?I-Triceps Dip:Hlala esitulweni okanye ebhentshini kwaye ubambe umphetho okufutshane nesinqe sakho. Slayida isinqe sakho esitulweni kwaye unciphise umzimba wakho ukuze iingqiniba zakho zigobe kwi-angle engama-45 okanye engama-90. Zityhale ubuyele kwindawo yokuqala.
?I-Chest Press:Lala ngomqolo ebhentshini iinyawo zakho zithe tyaba phantsi kwaye ubambe i-dumbbell esandleni ngasinye (okanye ubambe i-barbell ngezandla zombini). Ngeengalo zakho ezihambelana nomzimba wakho, iintendelezo zijonge phambili, wandise iingqiniba zakho kwaye utyhale ubunzima phezulu. Nciphisa ubunzima ukuze ubuyele kwindawo yokuqala.

Yenza isethi nganye yemithambo izihlandlo ezili-10, uphumle umzuzu omnye phakathi kweseti nganye, kwiiseti ezintathu zizonke.

NgoLwesine: Ukuphumla okusebenzayo kunye nokuBuyisa

Iintsuku ezintathu zoqeqesho zilandelelana ziya kukushiya uvuka uqaqanjelwa namhlanje, ke phumla namhlanje kwaye unike umzimba wakho ixesha lokubuyisela. Ngokutsho kwe-ACSM, ubuhlungu be-muscle bubangelwa iinyembezi ezincinci kwimicu ye-muscle ebangelwa ukuqeqeshwa kwamandla, kwaye ngelixa oku kuzwakala kubuhlungu, kuyinto enhle kwaye ithetha ukuba izihlunu zakho ziya kulungisa ngcono kunangaphambili. omelele.
Ngaphandle [kweentsuku zokuphumla], unokonakalisa izicubu zemisipha kunye nezicubu ezixhumeneyo njengee-tendon kunye nemigqa," utshilo u-Erin Mahoney, umqeqeshi wobuqu oqinisekisiweyo, kunye nomseki weZatifikethi ze-EMAC. Oku kwandisa umngcipheko wokulimala kwaye kuthintele imisipha yakho ekwakheni amandla.
Ukuba awuqaqanjelwa kakhulu okanye awudiniwe, kuyacetyiswa ukuba wenze umthambo nangeentsuku zokuphumla. Ukuhamba okanye ukuzolula kulungile kwaye kuya kunciphisa ukuqina kwemisipha emva kokusebenza.

NgoLwesihlanu: Umzimba ongezantsi ngokuGxila kwiiGlutes

Emva komhla wokuphumla, lungele ukusebenza kwakhona izihlunu zomlenze wakho-ngeli xesha ugxininise kwii-glutes zakho (ezinqeni). Ukuqala lo msebenzi wokuzilolonga, kuyacetyiswa ukuba uwufudumeze umqolo wakho ngemijikelo emihlanu yokuxhathisa, efana ne-squats, iibhulorho ze-glute, kunye neeclamshell, kwimijikelo emithathu.
Nje ukuba umzimba wakho uvutha, uya kuqalisa ukusebenza ngeentsimbi. Ukuphindaphinda kwe-10 kunconywa kwiiseti ezintathu zokuzilolonga ezixhomekeke (ezifana ne-deadlifts, i-hip thrust, kunye ne-hip thrust thrust) ejolise kwi-glutes kunye ne-hamstrings.
Ngelixa ukonyuka kwamandla kuyinzuzo enye yoqeqesho lobunzima, ibonelela kakhulu kunoko.

NgoMgqibelo: Umzimba oPhezulu

Ngomsebenzi wakho wokugqibela weveki, ndincoma ukugxila kumqolo wakho kunye namagxa. Kanye njengosuku olungaphambili, kufuneka ufudumeze izihlunu zakho ngokuzisebenza ngaphambi kokuba uqale ukuphakamisa iintsimbi.
Okulandelayo, uya kugqiba imithambo emihlanu enesisindo sokuphindaphinda i-10 kunye neeseti ezintathu. Le mithambo ibandakanya:

?Cofa igxalaba:Hlala okanye ume nge-dumbbell kwisandla ngasinye ekuphakameni kwegxalaba, iintendelezo zijonge ngaphandle, iingqiniba ezigobileyo kwi-angle ye-90-degree. Tyhila ubunzima de iingalo zakho zithe tye kwaye ubunzima bufike phezulu. Kancinci kancinci ukuya kwindawo yokuqala.
?I-Lateral Phakamisa:Ukuma okanye ukuhlala kunye ne-dumbbell esandleni ngasinye, iingalo emacaleni akho, zibandakanye umbindi wakho, kwaye ngokukhawuleza uphakamise ubunzima ukuya kwelinye icala de iingalo zakho zihambelana nomgangatho. Kancinci buyela kwindawo yokuqala.
?Buyela umva Bhabha:Yima ngeenyawo ububanzi bamagxa ngokuhlukana, ugobe kancinane esinqeni, kwaye ubambe i-dumbbell esandleni ngasinye. Phakamisa iingalo zakho ukuya emacaleni akho, ucinezela amagxa akho kunye. buyela kwindawo yokuqala.
? Umqolo weDumbbell onengalo enye:Beka isandla esinye phantsi kwegxalaba nengalo ngqo kwisihlalo. Beka idolo elihambelanayo kwibhentshi kunye nomnye umlenze ecaleni, kunye nonyawo oluphantsi. Ukubamba i-dumbbell kwelinye icala, krola iingqiniba zakho ukuya emacaleni akho de ihambelane nomgangatho. Yehlisa kwaye uphinde kwelinye icala.
?Lat tsala phantsi:Ukusebenzisa i-pulley, bamba ibha ngezandla zakho zijonge ngaphandle kunye nobubanzi bamagxa ngaphandle. Qinisekisa ukuba uhleli ebhentshini okanye uguqe ngamadolo phantsi. Emva koko, tsalela i-barbell phantsi esifubeni sakho kwaye ngokukhawuleza ubuyele kwindawo yokuqala.

NgeCawa: Usuku lokuphumla kunye noBuyiselo

Ewe, namhlanje lusuku lokuphumla, unokwenza lula ukuhamba okanye ukuzolula imithambo njengesiqhelo, ukuze izihlunu kunye nomzimba wakho uhlaziyeke kwaye uphumle. Ngokuqinisekileyo, ukuthatha usuku olugcweleyo kulungile! Zomibini iintsuku zokuphumla ezisebenzayo kwaye zikhululekile zibaluleke kakhulu kwisicwangciso soqeqesho lweveki, ukuba ubeka ingqalelo kumzimba wakho, yonke into iya kuba ngcono kwaye ibe ngcono!