Ukudala inkqubo yoqeqesho olusebenzayo kwihlabathi lokuqina kufuna ukusebenza kwamaqela ahlukeneyo emisipha yomzimba ngokuchanekileyo. Ingakumbi, Ngawaphi amaqela ezihlunu ekufuneka aqeqeshwe kwangolo suku olunye? Ukuqaphela into efunekayo kubaluleke kakhulu ngokubhekiselele kokubini ukufumana iziphumo ezikhawulezayo kunye nokunciphisa umngcipheko wokulimala. Kweli nqaku, inkqubo yakho yoqeqesho lokufaneleka Zeziphi iindawo ezifanele kusetyenzwa kwangolo suku olunye? Siza kukunika iingcebiso malunga nokuba wenze ntoni. Ngale ndlela, unokwandisa uqeqesho lwakho kwaye ufikelele kwiinjongo zakho ngokukhawuleza.
1. Ukubaluleka kokuSebenza kwamaQela ezihlunu ngosuku olufanayo
Ukusebenza amaqela emisipha ngosuku olufanayo kwiiprogram zokufaneleka yinto ebalulekileyo echaphazela inkqubo yokubuyisela umzimba kunye nokuphuhliswa kwemisipha. Ngokukodwa xa uqeqesha amaqela amakhulu ama-muscle (isifuba, umva, imilenze), kubandakanywa namaqela amancinci amancinci ahambelana nawo ngosuku olufanayo kwandisa uqeqesho olusebenzayo. Esona sizathu siphambili soku kukuba izihlunu ezincinci zikwasetyenziswa ngokusebenzayo ngelixa kusetyenziswa amaqela amakhulu emisipha.
Ngokomzekelo, xa uqeqesha imisipha yesifuba triceps ve igxalaba izihlunu nazo ziyasebenza. Ngoko ke, ukuqeqesha i-triceps kunye nezihlunu zamagxa ngosuku olufanayo njengoko uqeqesho lwesifuba lunokukhawuleza inkqubo yokubuyisela imisipha.
2. Ngawaphi amaQela eZihlunu ekufuneka enziwe ngeMini enye?
Ukuthelekisa ngokuchanekileyo amaqela ezihlunu kwinkqubo yakho yokomelela zombini kukhulisa ukukhula kwezihlunu kunye nokunciphisa umngcipheko wokwenzakala. Nazi ezona zidibanisi zeqela lezihlunu eziqhelekileyo nezisebenzayo:
a) Isifuba – Triceps – Egxalabeni
Ngexesha lokuzilolonga esifubeni triceps ve igxalaba izihlunu zisebenza ngokusebenzayo. Ke ngoko, ngomhla wokuqeqesha izihlunu zesifuba, kuyavakala ukuqeqesha i-triceps kunye nezihlunu zamagxa. Ukusebenza la maqela mathathu e-muscle ngosuku olufanayo kunciphisa ixesha lokuqeqesha kunye nokukhawuleza inkqubo yokubuyisela.
- Isampulu yoMthambo: Ibhentshi yokucofa (isifuba), iTriceps dips (triceps), Cofa amagxa (amagxa).
b) Emva - Biceps
imisipha yomqolo Ngelixa ubaleka, izihlunu zakho ze-biceps nazo ziyadlala. Izihlunu ze-Biceps zisetyenziswa ngokusebenzayo ngexesha lokuzilolonga ngasemva njenge-lat pull-downs okanye i-chin-ups. Ke ngoko, ukwenza uqeqesho lwe-biceps kunye nosuku lwangemva kuvumela izihlunu zakho ukuba zisebenze ngokufanelekileyo.
- Isampulu yoMthambo: Tsala-phezulu (sırt), Barbell curl (biceps).
c) Umlenze – isisu
Umlenze Ukuzilolonga kunzima kakhulu kwaye kusebenza amaqela amakhulu emisipha emzimbeni. kwangolo suku abs ukubaleka kunokwenza umthambo ulungelelane. Ukongezelela, izihlunu zesisu nazo zisetyenziselwa ukuzinzisa ngexesha lokuzivocavoca kwemilenze.
- Isampulu yoMthambo: I-squat (imilenze), iPlank (abs).
3. Inzuzo yoQeqesho lwamaQela eZihlunu ngoSuku olunye
Kukho izibonelelo ezininzi zokusebenza kwamaqela ezihlunu ngosuku olunye:
- Ukunciphisa ixesha lokuBuyisa kwakhona: Amaqela ezihlunu aqeqeshwe ngosuku olunye alulama kunye, nto leyo eyenza ukuba uqeqesho lweveki nganye lusebenze ngakumbi.
- Ukugcina ixesha: Ukuqeqesha amaqela emisipha ngosuku olufanayo kwandisa ixesha loqeqesho kwaye kukuvumela ukuba usebenze amaqela amaninzi emisipha ngexesha elincinci.
- Tshisa iiCalories ezingakumbi: Ukusebenza kwamaqela amancinci amancinci kunye namaqela amakhulu emisipha kukunceda utshise iikhalori ezininzi.
4. Iinkqubo ezizezinye: uQeqesho lweZowuni kunye noMzimba oPheleleyo woMzimba
Unokuzama neentlobo ezahlukeneyo zokuzilolonga ukuze uguqule inkqubo yakho yoqeqesho kwaye unqande i-monotony:
- UQeqesho lweZowuni (uQeqesho olwahlulwayo): Ukulolonga amaqela ahlukeneyo emisipha ngeentsuku ezithile zeveki kunokunceda izihlunu zakho ukuba zibuyele ngcono.
- Ukuzivocavoca umzimba ngokupheleleyo: Uqeqesho olusebenzisa yonke imisipha yomzimba 2-3 iintsuku ngeveki lunokusebenza, ngakumbi kubaqalayo.
5. Zeziphi iiNdawo ekungafuneki zisetyenzwe kwangoSuku olunye?
Ngelixa ukusebenzisa amanye amaqela emisipha ngemini enye kwandisa ukusebenza kakuhle, abanye banokubangela ukudinwa kwemisipha. Umzekelo, isifuba ve umva Ukusebenzisa izihlunu zakho ngemini enye kunokuthintela omabini amaqela ezihlunu ekusebenzeni ngokupheleleyo. Ukongezelela, ukusebenzisa amanye amaqela amakhulu emisipha emva kokusebenzisa imisipha yomlenze kunokunciphisa ukusebenza kakuhle.
6. Ingcebiso yeSicwangciso soQeqesho esiLungileyo
Nantsi isampula yesicwangciso soqeqesho lweembaleki zamanqanaba ahlukeneyo:
- ngoMvulo: Isifuba, iTriceps, igxalaba
- ngoLwesithathu: Emva, Biceps
- ngoLwesihlanu: Umlenze, isisu
Le nkqubo ilungiselela inkqubo yokubuyisela amaqela emisipha kwaye ithathela ingqalelo amaqela emisipha efuna ukuqeqeshwa ngosuku olufanayo.
7. Ukuqukumbela: Yongeza iNkqubo yakho yoKulunga
Ukunika ingqalelo ukuba ngawaphi amaqela emisipha kufuneka asetyenziswe ngosuku olufanayo kuya kukhawulezisa ukufezekiswa kweenjongo zakho zempilo. Isifuba – Triceps – Egxalabeni, Emva - Biceps, kunye Umlenze – isisu indibaniselwano inokukunceda ufumane ezona ziphumo zisebenzayo. Ngokucwangcisa uqeqesho lwakho ngale ndlela, unokugcina ixesha kwaye ukwandise ukukhula kwemisipha yakho.
Khumbula: Ukwakheka komzimba womntu ngamnye kunye neenjongo zahlukile. Ke ngoko, kubalulekile ukuqwalasela uhlobo lomzimba wakho, iinjongo, kunye namandla okubuyisela xa usenza inkqubo yakho yoqeqesho.
