UJanuwari yinyanga yezigqibo ezigqwesileyo, ixesha elikhethwa ngabaninzi ukuba baqalise ukusebenzisa izigqibo zabo zoNyaka Omtsha. Noko ke, ngoFebruwari inxalenye enkulu yabo inikezela njengoko ingazifumani iziphumo ezilindelekileyo, yaye kungenxa yokuba ukuzama ukuphumeza ngenyanga oko ngokwenene kubandakanya ixesha elide lomsebenzi kubonakala kudimaza ngaphezu kwalowo ungacebisi iziphumo zokwenene. . Ukuba enye yeminqweno kukuphumeza umfanekiso obhityileyo kunye ochaziweyo ongenalo umona kuSuperman, into yokuqala ukwazi ukuba ukunyamezela kufuneka kube yinto eqhubekayo.
Ingxaki yokuqalisa ukumila kakuhle kukungazi kakuhle ukuba makuqale ngaphi, kwaye nokufumana iimbono ezisisiseko nezisebenzayo kwiSummum siye sadibana noJúlia Ndocky Ribas, othweswe isidanga kwiPhysical Activity kunye neScience Science kunye nobuChwephesha kwiCandelo loMsebenzi leFiziksi yeMetropolitan. indawo yokuzivocavoca. Ingcali yenze ukhetho lwezifundo ezintathu ukuphumeza oku, leyo, kude nokungafumaneki, isekelwe kwiintshukumo ezilula ngokufanelekileyo (kwaye akukho ngaphantsi kweyona nto isebenzayo).
Izibilini
"Ukuba ufuna ukuthambisa isisu sakho, kufuneka uqeqeshe, ugcine ukutya okunesondlo kunye nokunempilo, kunye nezondlo eziyimfuneko, kwaye ugxininise kwizinto zakho esizihloniphayo kwimeko yangoku yomzimba kunye nenjongo esinayo, ngoko oku ziya kwahluka kumntu ngamnye” . Ukusebenza le ndawo, kucetyiswa ukuba udibanise ukuzivocavoca okudibeneyo okudinga amandla okuvelisa ukuzinzisa i-trunk kunye nokuzivocavoca okuthe ngqo okujoliswe ekuqiniseni isisu. Ngokumalunga neyokuqala, uthi ezi ziya kuphakamisa inkcitho yethu yamandla asisiseko kwaye ngoko ke, (kunye nesondlo esaneleyo) baya kuba negalelo ekuhlanganiseni izicubu ze-adipose ezifihla izihlunu zesisu.
Kwakhona, cacisa ukuba kuya kufuneka wenze uhlobo oluthile lokuzilolonga, olujoliswe ekuthobeni nasekukhululeni izihlunu zesisu kunye nokuphucula ukuqina kwemisebenzi ngeeprothokholi ze-HIIT. "Kubalulekile ukukhumbula ukuba kuyacetyiswa ukuba kwenziwe iiseshoni zolu hlobo ngaphezu kwamaxesha angama-2-3 ngeveki, ukuze sikwazi ukudibanisa ngokugqibeleleyo kunye nezinye ezicacileyo kodwa ezingaphantsi. Ukuzivocavoca okujoliswe ngakumbi kwi-toning okanye ukwakha umzimba ophumelelayo ngokuqhubekayo phakathi kweeseshoni, (iiseshoni ze-3-5 ngeveki)", uyongezelela.
ii-bicep curls
U-Júlia uthi i-curl yenye yokuzivocavoca kweklasi kwaye ifaneleke kakhulu kwimisipha ye-postural, zombini umqolo othe tye, ngaphandle kokuguqula, ngokusebenzisa i-core; kunye ne-paravertebral musculature malunga nokulungisa amahlombe ngebhanti yamagxa.
“Lo msebenzi awuncedi nje kuphuhliso lweebiceps, kuba usenziwa rhoqo ubonelela ngeziphumo ezimangalisayo kumgangatho wobuhle. Ngokungafani nesisu, esinokuchaphazela isandla sokutya ngaphezu kwesi silandelayo, i-aesthetics yengalo ihambelana ngokuthe ngqo nomsebenzi we-toning ochaphazela i-biceps, i-triceps kunye nezihlunu zamagxa. Ukongeza kwiinzuzo zobuhle, ukuba neengalo ezithotyiweyo kuya kwenza yonke imisebenzi yethu yemihla ngemihla ibe lula, ngokusinika imida eyomeleleyo ephezulu, kunye nomqolo onganyangekiyo kunye nombindi", utshilo kwaye ecebisa ngeendlela ezahlukeneyo.
Kuqeqesho, ukunyamezela kubalulekile - © Instagram: @juanbetancourt
– Igophe ngeBar, ukubamba okuvulekileyo: Kumalunga nokwenza i-curl ngebar, ngokukhethekileyo uhlobo lwe-Z-Bar kwindawo ye-ergonomic ngakumbi yezandla. Bamba ibha phambi kwakho, iintendelezo zijonge phambili kwaye kwiankile ephezulu kunobubanzi bamagxa ngokuhlukana. Goba iingqiniba zakho de ibar ibe malunga nobude begxalaba.
– I-curl ngebhendi yerabha: sukuma, ubambe ibhanti yerabha ngeziphelo kwaye unyathele kwindawo ephakathi ngeenyawo zombini. Gobela iingqiniba zakho phezulu kangangoko unako (malunga nobude bamagxa). Ukusetyenziswa kwerabha kuya kuvumela ukusetyenziswa kwemikhosi ukuba kuhluke ngokubhekiselele ekusebenzeni kunye needumbbells, ukubonelela nge-nuance eyahlukileyo yomgudu kunye neenzuzo ezithetha oku. Ukuba oyithandayo, unokwenza lo msebenzi kwibhentshi yaseScott ngokudibanisa ibhanti yerabha kwinto ephambi kwebhentshi.
-Utsalo-phezulu ngokubambelela kwi-supine grip: nangona ukutsalwa kungumsebenzi owenzelwe ukuthoniza umva. Ndicebisa oku kwahluka okubandakanya i-biceps ukuya kwinqanaba elikhulu, kwaye isebenze ngenqaku elimiselweyo ezandleni, endaweni yegxalaba, yile nto siyibonileyo kwimisebenzi emibini yangaphambili. Ukuba awukabi nawo amandla aneleyo okwenza utsalo ungancediswanga, sebenzisa irabha eyenza kube lula kuwe ukuba unyuke okanye usebenzise umatshini oncediswayo wokutsala.
Ukutya kunye nokuphumla, iziseko - © Instagram: @henrycavill
Amacwecwe
Iplanga, okanye iplanga eyaziwayo yesisu, ngumsebenzi we-isometric osebenza kunye nobunzima bomzimba kwaye usebenza ukusebenza kuzo zonke izihlunu ze-postural zomzimba, ngokugxininiswa ngokukodwa kwindawo yesisu, i-lumbar kunye ne-paravertebral, kuba ixhasa i-vertebral yomgogodla. . Umqeqeshi wongezelela ukuba kukuvumela ukuba uqinise nje indawo yesisu kuphela, kodwa kunye nemilenze, imilenze, umva, isifuba kunye neengalo. "Sebenzisa undoqo wonke. Ukuba ungumsebenzi onokuthi ubonakale ulula, inyaniso kukuba kukho iinkcukacha ze-postural ekufuneka zithathelwe ingqalelo ukuze wenze ngokufanelekileyo ", uyongeza kwaye ukumema ukuba udlale ngeentlobo ezilandelayo.
– Ipleyiti yangaphambili. Lala ngesisu, uzixhase kwiibhola zeenyawo zakho kunye neengqiniba zakho. Le yokugqibela kufuneka ibe ngaphantsi kwamagxa. Hlala kwindawo i-15 ukuya kwi-30 imizuzwana, kuxhomekeke kwimeko yakho yomzimba. Ukuba unamandla aneleyo, tshintshela ubunzima bakho ngasemva ukuze amahlombe akho ahambe aye kwindawo esemva kuneengqiniba zakho. Oku kuya kwandisa ukuqina komthambo. Gcina umqolo wakho uthe tye, isisu sakho kunye neempundu zakho zibambekile.
– Iplanga esecaleni. Ukulala emgangathweni ngecala, phakamisa umzimba wakho kwiplanga elisecaleni elixhaswe kwingqiniba yengalo ekufutshane emhlabeni nasemacaleni eenyawo zombini. Bamba imizuzwana eyi-15 ukuya kwengama-30 kwaye utshintshe amacala. Kwimeko yabantu abatyebileyo kunye / okanye abangasetyenziswanga kakhulu ekuqeqesheni, kucetyiswa ukuba wenze lo msebenzi ngokuqaphela kwaye idolo liphumle phantsi.
-Iplanga langaphambili elinokuphakama komlenze. I-glutes ithatha ngokugqithiseleyo kule ntlukwano, ekubeni xa uphakamisa umlenze omnye wasebenza zombini izihlunu zomlenze ophakanyisiweyo, kunye nowomlenze oxhaswayo. Kule planga yendoda siya kuba nesimo esifanayo nesokuqala kwiplanga yangaphambili, kunye nokwahlukana okukuphela kokuba siya kuphakamisa umlenze omnye. Emva kokwenza umthambo ngomlenze omnye, siya kuqhubela phambili komnye.
-Iplanga yangaphambili kunye nomthambo wengalo. Ukusuka kwindawo yeplanga yangaphambili kunye ne-elbows esekelwe, solula ingalo enye ngokuyiphakamisa ngokuhambelana nomhlaba, emva koko sitshintshe enye. Lo ngumsebenzi owomeleza kakhulu iingalo zethu kunye nengundoqo, kwakhona udlala ngokunyuka kokuqina oku kuthetha ukuba intshukumo eqhubekayo kunye nomphezulu omncinci wenkxaso.
Uqeqesho lokuguqula ube nguSuperman
Ngamafutshane, inikezela ngevidiyo ukuba isebenze izihlunu eziqhelekileyo ezisebenza kakhulu kwaye kulula ukuzilandela.
– Ukujika: 4
Ukuphumla: 15 "
- Uqeqesho:
1. Superman – 30”
2. Iplanga izixhaso ezintathu – 30”
3. I-Contralateral Push Glute Bridge – 30”
4. Iplanga elisecaleni ledolo langaphambili – 30”
Ukuba ukhetha ukusebenza ngee-reps ukulandela ulwakhiwo loqeqesho olusekwe kwixesha, cebisa oku kulandelayo:
1. Superman - 4 iiseti x20-30 reps
2. Iplanga ezintathu zokuxhasa - 4series x20-30 uphindaphindo
3. I-Contra lateral push glute bridge - iiseti ezi-4 x 20-30 reps
4. Iplanga yecala langaphambili emadolweni - iiseti ezi-4 ze-x20-30 reps
Inkcukacha ekufuneka uyikhumbule
Uqukumbela ingcaciso yakhe, egxininisa ukutya nokuphumla. “Isisu sesinye seendawo esihlala siqokelela amanqatha amaninzi nalapho kuthatha ixesha elide ukuphulukana nawo. Ukuveliswa kweHormonal kunye nokulawulwa kudlala indima ebaluleke kakhulu ngenxa yobunzima bokunciphisa i-shingles. Ngenxa yokubaluleka kokutya kwimveliso yehomoni, ukutya kungundoqo kule nkqubo. Ukuba akukho nyama yehagu enamafutha asezantsi (ngaphantsi kwe-12%), i-abs yakho ayizukuvela, ke ukwenza amakhulu emithambo ye-ab 'ukusika' akunantsingiselo. Kwakhona, qaphela ukuba ungawisi iipesenti zamanqatha ngaphantsi kwamanqanaba anempilo. Ukongezelela, kuyimfuneko ukubandakanya usuku lokuphumla okupheleleyo kunye nokuphumla okusebenzayo okunye ", iphetha ingcali.
Izihloko
ukomelela okukhulu
