Imizuzu engama-30 yokuSebenza ngokuSebenza ngoBuchule obukhulu

Imizuzu engamashumi amathathu ekuseni malunga nexesha eliqhelekileyo abantu banokubeka bucala bucala phantse yonke imihla ukuzinikezela kwinto ethile ukuze baziphucule. Yintoni esinokuyenza ngokwenene ngexesha elincinci kangaka? Ngaba kulungile ukuqala ukusebenza ekuseni kwaye ndiqala njani?

Yonke le mibuzo yesiqhelo ndiyiva xa abantu bendibuza lo mbuzo. Impendulo yam elula ihlala iye ewe.

Nantoni na intshukumo ibhetele kunokuba kungabikho ntshukumo kwaphela. Kuba lelona xesha lincinci, kungangcono kunokwenza rhoqo, mhlawumbi malunga namaxesha ama-5-6 ngeveki.

imibuzo xa udibana nomntu omtsha

Eyona Ndlela yokuSebenza ngokuSasa

Olona qeqesho lubalaseleyo nokuba leliphi ixesha losuku iya kuba yinto onokuthi unamathele kuyo amaxesha ngamaxesha. Ukuba uqala ngaphandle, oku kunokuthetha ukuba uhamba nje imizuzu eli-15 ude uqiniseke ukuba ungagcina le nkqubo emva koko wongeze into enzima ngakumbi.

Ukwenza umkhwa ungowokuqala. Khumbula, nayiphi na intshukumo yintshukumo elungileyo.

Nantsi into emifutshane endiyenzileyo ukugxila ekubetheni amaqela amakhulu emisipha kunye nexesha elincinci.

Shushubeza

Yonke imisebenzi ifuna ukufudumala okuhle okunyusa izinga lokubetha kwentliziyo, ubushushu bomzimba kunye nokunceda zonke izihlunu, imisipha kunye nemisipha kulungiselelwe ukuhamba. Oku kungathatha iifom ezahlukeneyo ngokwamanqanaba okomelela komzimba, ukusukela kukuhamba ngokukhawuleza, ukubaleka okanye ukukhanya.Intengiso

Ngokufanelekileyo, singakwenza oku malunga nemizuzu emi-5, ngenxa yexesha, siya kuyinciphisa ukuya kuthi ga kwimizuzu emi-2.5.

Ukufudumeza okufudumeleyo / ukuLungiselela ukuhamba

izinto zokwenza kule mpelaveki

Elinye icandelo elibaluleke kakhulu lomsebenzi. Ukunceda ukuvula olo luhlu lwentshukumo ngokudibeneyo ukunceda ukunyamezeleka kokuhamba phantsi komthwalo. Eli candelo libaluleke kakhulu lokuzilolonga njengoko linokunceda ukuthintela ukwenzakala ngexesha lokuzilolonga.

Nalu uluhlu lwe ukuzolula okunamandla ngeevidiyo kunye nezifundo .

Umzekelo weSampula:

Inchworm 1 × 10
Ulwandiso lweToracic olwenziwe kane 1 × 10 / kwicala ngalinye
I-Torso Twists 1 × 10
Isangqa seengalo 1 × 10 / Phambili nasemva

Ukukhutshwa kwezihlunu kunye nokwenza kusebenze

Olunye uhlobo lokuzifudumeza ngokukhupha kunye nokwenza ukuba izihlunu zakho zisebenze. Unokukhetha izixhobo ezifana nebhola ye-lacrosse kunye ne-roller roller.Intengiso

Nalu uluhlu lwe ukukhutshwa kwemisipha kunye nokwenza umthambo .

kutheni ndophuke kangaka

Oku unokukwenza kwiseti enye ye-15 - 45 yemizuzwana nganye.

Umzekelo weSampula:

Isifuba (1 Iseti yemizuzwana eli-15 ukuya kwengama-45 inye)
Emva (1 Iseti ye-15 - 45 yemizuzwana nganye.

Olu qeqesho kufuneka luthathe ngaphezulu kwemizuzu eli-15 ukuya kwengama-30 ubude.

IGoblet squat ukuya kwiDumbbell Chest Press (Buyela emva)

Iiseti ezingama-2-3 zeempendulo ezili-12 (ngokwenza umthambo), imizuzwana engama-30 yokuphumla.

Uba ngumqeqeshi wobomi njani

Intengiso

Ukuhlaselwa kweRomanian kwiDumbbell Row (Buyela emva)

Iiseti ezingama-2-3 zokuphinda-phinda zili-12 (ngokwenza umthambo), ukuphumla imizuzwana engama-30.

IPlanga

Iiseti ezi-2 zemizuzu eli-1, ukuphumla imizuzwana engama-30. Khetha nayiphi na into oyifunayo!

Ukolula

Ukolula emva kokusebenza kubaluleke kakhulu kwaye amaxesha amaninzi akahoywa. Emva kokuzilolonga udiniwe kwaye ufuna ukuphuma ejimini kwaye uye ekhaya nje uyokulala. Sonke besikho. Kodwa ukuthatha loo mizuzu imbalwa eyongezelelweyo ukolula kwaye uphumle kunokuba luncedo kakhulu. Inokukunceda ukuphucula ukuguquguquka kwethu okoko nje singangqinelani nayo, sinceda ukunciphisa uxinzelelo lwasemva kokuzilolonga, imilenze eqinileyo, umqolo onamandla onokuthi ube yinto entle yokugungxula emva kosuku okanye emva kweentsuku ezimbini zomsebenzi. Ukolula kunokuba yonyango kakhulu xa kufikwa ekucaceni kwengqondo kwaye kusinceda sizive ngcono kakhulu.

Indlela yokolula (imizuzwana eli-15 kwicala ngalinye)Intengiso

Ibhonasi: Uqala njani ukuSebenza ekuseni

Ngamanye amaxesha ukuzilolonga ekuseni akuziva mnandi. Oku kuyinto eqhelekileyo ukuba awukuqhelanga ukuvuka kusasa. Ukuhamba kuhle ngalo naliphi na ixesha losuku ngakumbi ukuba unexesha kuphela kusasa.

Ukugcina ubuthongo obudala obufanayo kwaye ulindele ukuba uzive ngokwahlukileyo akuyiyo impendulo. Xa uvuka kusasa, ufuna ukuziva ukulungele ukuhamba kwaye womelele, ungalali ungenanto yakwenza nokulala.

Ukulala ngaphambi kwexesha kubaluleke kakhulu. Ngokufanelekileyo malunga neeyure ezingama-7-8 zokulala ngokuqinileyo, oku akubandakanyi ixesha elithathayo ukuze ulale. Malunga neeyure ezi-2 ngaphambi kokulala, ukucima zonke izibane, oomabonakude kunye neeselfowuni kunokukunceda ukwazi ukulala ngokukhawuleza.