Unyaka omusha, akunjalo? Qala ukukholwa! Senza njalo. Kodwa ushintsho alwenzeki ngokuphazima kweso, kungakhathaliseki ukuthi sizama kangakanani. Isinyathelo sokuqala - emva kokwamukelwa kanye nesifiso sokushintsha - ukuqonda amathuluzi onawo. Futhi yilapho singena khona!
Kungakhathaliseki ukuthi umusha ku-Anytime Fitness noma ilungu elidala, kubalulekile ukukhumbula ukuhlukahluka kwejimu ngayinye. Ngenkathi usebenza ku-cardio, amandla nokuvumelana nezimo, uzogcina umzimba wakho uqagela.
Nasi isiqalisi esihle “esizovakashela” ijimu yakho ye-Anytime Fitness ukuze sibonise lokho okutholakalayo kuwe. Khumbula: amathuluzi ewodwa awasho impumelelo yakho. Umakhenikha akalutho uma engayiqondi indlela yokusebenzisa okokusebenza nolwazi futhi eshukumiseleka ukukusebenzisa njalo.
Uma udinga usizo, vele ubuze. Futhi qiniseka ukusebenzisa ithuba lokubonisana kwakho kokujima kwamahhala nomqeqeshi womuntu siqu kanye nohlelo lokuqala lwezinsuku ezingama-30 olufakwe nawo wonke ubulungu. Lokhu kuzobeka ithoni yonyaka oyimpumelelo kanye nendlela entsha yokuphila!
Ukuqeqeshwa ngokomzimba nganoma yisiphi isikhathi
Ake siqale! Siqala ngendawo ye-cardio, siqhubekele emishinini yesisindo, sithole izisindo zamahhala, futhi sizame ezinye zalezo zinto "ezisebenzayo" izingane ezipholile ebezikhuluma ngazo.
Ukufudumala: I-Elliptical (noma umshini we-AMT) imizuzu emi-5
• Yima uqonde bese uphushela izinyawo zakho phambili, ugweme ukuncika phambili ngesisindo sezibambo noma i-console.
• Uma umshini unezibambo ezinyakazayo, zisebenzise ukuze uthole ukuskena okugcwele komzimba.
Isekethe 1: 2 izivivinyo, 10 reps, 3 amasethi
I-Scapular Pulldown
I-1 - Bamba ibha usebenzisa ukubamba ububanzi behlombe bese welula izingalo zakho ngaphezu kwekhanda lakho
2 - Donsa amahlombe akho ngangokunokwenzeka ngenkathi ugcina izingalo zakho ziqondile.
• Hlala uqondile futhi ungatsheli emuva naphambili.
Ingxenye Yezisetshenziswa: Ipayipi
I-Sitting Plain Vala Umugqa (10 ingalo ngayinye)
1 – Bamba isibambo ngesandla esisodwa ingalo yelulele phambili, intende yesandla ibheke emuva kanye nefulethi elingemuva.
2 – Donsa isibambo ngqo esifubeni.
• Hlala uqondile futhi ungashwibi isihlakala sakho.
• Qedela wonke ama-reps ohlangothini olulodwa ngaphambi kokushintshela kolunye uhlangothi.
Umjikelezo wesekethe 2: Ukuzivocavoca kwe-2, ukuphindaphinda okungu-10, amasethi ama-3
I-Dumbbell Press eshintshanayo
• Yima futhi ubambe ama-dumbbell ekuphakameni kwehlombe izindololwane zakho zigobile futhi izintende zakho zibheke phambili.
1 - Cindezela i-dumbbell ngaphezulu, welule ingalo yakho ngokugcwele.
2 - Yehlisa le dumbbell bese ucindezela enye phezulu bese ugcine umhlane wakho uphansi.
• Yenza intambo ngakolunye uhlangothi bese udlulela kolunye uhlangothi. Shintsha izinhlangothi ngentambo ngayinye.
Ingxenye: Amapuleti
Isethi Yomlenze Womhlaba
I-1 - Yima futhi ubambe ama-dumbbells emathangeni akho, izingalo ziqonde kanye nobubanzi be-hip ngokuhlukana.
I-2 - Yehlisa ama-dumbbell ngezansi kwamadolo akho ukuze uguqule ama-hips akho futhi ugcine imilenze yakho iqondile futhi iphansi.
3 – Buyela endaweni emile yokuqala.
Ucezu Lwezisetshenziswa: I-Barbell, AmaSpredishithi
Isekethe 3: 2 izivivinyo, 10 reps, 3 amasethi
I-Kettlebell Front Squat
1 – Yima ngekettlebell ezandleni zombili unqamule isifuba sakho esingenhla, izinyawo zihlukene ngobubanzi behlombe.
I-2 - Gcoba, buyisela izinqulu zakho, guqa amadolo akho, ubambe insimbi ekuphakameni kwesifuba.
3 - Phusha izithende zakho ukuze ubuyele endaweni eqondile futhi ugcine umhlane wakho uphansi ngaso sonke isikhathi.
I-TRX Crossover Lunge (10 umlenze ngamunye)
1 – Yima izibambo ubeke izingalo zakho ngaphambili.
I-2 - Thatha igxathu eliya phambili futhi komunye umlenze, yehlisa umzimba wakho futhi uncikise umzimba wakho kancane phambili.
3 – Shelelezisa unyawo lwangaphambili ukuze ubuyele endaweni yokuqala.
Umshini womugqa imizuzu emi-4
• Hlala uqonde emgwaqeni futhi ungasiki ekuqaleni kwengxenye noma uncike kakhulu ekugcineni.
• Phusha imilenze ngenkathi udonsa isibambo esifubeni ngokunyakazisa okuntantayo, hhayi izingcezu ezimbili ezihlukene.
Umsebenzi omuhle. Uqedile!
Landa futhi uphrinte ukujima kwakho