ISixhobo esiBalulekileyo sokuPhila ukuze kuvulwe ijim: Isikhokelo esiBanzi-Hongxing

Ukuphonononga iSixhobo ekufuneka sibenaso sokuQaliswa kweGym ngokuyimpumelelo

Ukuvula indawo yokuzivocavoca lishishini elinika umdla elikuvumela ukuba wenze indawo apho abantu banokulandela iinjongo zabo zempilo. Ukubonelela ngamava alungelelanisiweyo kumalungu akho, kubalulekile ukutyala imali elungileyoizixhobo zokuzilolonga. Kweli nqaku, siza kuphonononga izixhobo ezibalulekileyo ekufuneka uzithenge xa ​​uvula indawo yokuzivocavoca.

1. Izixhobo zeCardiovascular: Ukuphucula ukunyamezela kunye neCardio Fitness

Izixhobo zentliziyo zenza umqolo wayo nayiphi na indawo yokuzivocavoca, njengoko inceda amalungu ukuba aphucule unyamezelo lwawo, atshise iikhalori, kwaye aphucule ukomelela kwentliziyo. Cinga ngokutyala imali kwezi zixhobo ze-cardio zilandelayo:

a) Ii-Treadmills: Ilungele ukuhamba, ukubaleka, okanye ukubaleka, ii-treadmills zibonelela ngeendlela ezahlukeneyo zokuzilolonga ezibonelela abantu kuwo onke amanqanaba okuqina.

b) Iibhayisekile ezimileyo: Aba matshini banempembelelo ephantsi babonelela ngomsebenzi obalaseleyo we-cardio ngelixa benciphisa uxinzelelo kumalungu. Jonga iinketho ezifana neebhayisekile ezime nkqo okanye iibhayisekile ezihlala zihleli ukuze uvumele izinto ozikhethayo ezahlukeneyo.

c) I-Ellipticals: Ukunikezela ngomzimba ogcweleyo, i-low-impact workout, ii-ellipticals zibandakanya zombini izihlunu zomzimba ophezulu kunye nophantsi ngaxeshanye.

d) Oomatshini bokubheqa: Aba matshini babonelela ngocelomngeni lokuzilolonga umzimba wonke, ukubandakanya amaqela emisipha emininzi kunye nokuphucula ukomelela kwentliziyo.

2. Izixhobo zoQeqesho lwamandla: Amandla okwakha kunye nemisipha

Izixhobo zoqeqesho lwamandla zibalulekile kubantu abafuna ukwakha izihlunu, ukonyusa amandla, kunye nokuphucula ukwakheka komzimba wonke. Qwalasela olu khetho lwezixhobo zilandelayo:

a) Ubunzima baMahala: Iidumbbells, iibarbells, kunye neeplate zobunzima zizixhobo eziguquguqukayo ezivumela abasebenzisi ukuba benze uluhlu olubanzi lwemithambo ejolise kumaqela ahlukeneyo emisipha. Tyala kwiindidi ezahlukeneyo zobunzima ukuze kuhlaliswe abasebenzisi bamanqanaba ahlukeneyo amandla.

b) Oomatshini bokumelana: Aba matshini babonelela ngeentshukumo ezikhokelwayo nezilawulwayo, zibenza bafanelekele abaqalayo okanye abo banezidingo ezithile zokubuyisela kwisimo sangaphambili. Jonga oomatshini abajolise kumaqela amakhulu ezihlunu, ezinje ngoomatshini bokucinezela isifuba, oomatshini bokucinezela imilenze, kunye noomatshini bentambo.

c) I-Power Racks kunye ne-Smith Machines: Ezi ziqwenga zezixhobo zifanelekile kwi-exercises ye-compound efana ne-squats, i-bench presses, kunye noxinzelelo lwamagxa. Banikezela ngeempawu zokhuseleko kunye neqonga elizinzile lokuphakamisa okunzima.

3. Izixhobo zoQeqesho oluSebenzayo: Ukongeza i-Versatility kunye neentlobo ezahlukeneyo

Izixhobo zoqeqesho ezisebenzayo ziye zafumana ukuthandwa kakhulu kwiminyaka yakutshanje, njengoko zivumela abasebenzisi ukuba benze umthambo okulinganisa iintshukumo zobomi bokwenyani kunye nokuphucula ukomelela okupheleleyo kokusebenza. Cinga ngokubandakanya ezi zixhobo zilandelayo:

a) Iibhola zeMedicine: Ezi bhola ezinobunzima zizixhobo eziguquguqukayo zokuzilolonga umzimba opheleleyo, uqeqesho olungundoqo, kunye neentshukumo zokusebenza.

b) Abaqeqeshi bokumiswa: Ezi nkqubo zisebenzisa iintambo ezilungelelanisiweyo kunye nokuzivocavoca umzimba ukuphucula amandla, ukuzinza, kunye nokuguquguquka.

c) Ii-Kettlebells: Ii-Kettlebells zibonelela ngamava ashukumisayo kunye nomngeni wokuzilolonga, kujoliswe kumaqela amaninzi emisipha kunye nokuphucula ukulungelelanisa.

d) Iibhokisi zePlyometric: Ezi bhokisi ezomeleleyo zisetyenziselwa imithambo yokudubula, njengokutsiba kwebhokisi, ukutsiba, kunye nokutsiba ecaleni.

4. Izixhobo ezongezelelweyo kunye neZibonelelo: Ukuphucula amava eLungu

Ngelixa izixhobo ezikhankanywe ngasentla zenza undoqo wendawo yokwenza umthambo, kubalulekile ukuqwalasela izibonelelo ezongezelelweyo kunye nezixhobo zokuphucula amava amalungu ewonke. Oku kunokubandakanya:

a) Ithiyetha yeCardio: Faka iithelevishini okanye iinkqubo zokuzonwabisa kwindawo ye-cardio, evumela amalungu ukuba banandiphe ukuzonwabisa ngelixa besebenza.

b) Indawo yoQeqesho kunye noQeqesho oluPhambili: Ukunikezela indawo yokwelula, i-foam rollers, iibhola zokuzinza, kunye nezinye izixhobo zokuququzelela ukuguquguquka kunye noqeqesho oluphambili.

c) Izixhobo zokuzilolonga zeQela: Kuxhomekeka kwizibonelelo zegym yakho, tyala imali kwizixhobo zeeklasi zokuzilolonga zeqela, ezinje ngeemathi zeyoga, iibhendi zokuxhathisa, kunye namaqonga okunyathela.

d) Amagumbi okutshixa kunye neZibonelelo zeshawari: Ukubonelela ngeelokhari, iishawari, kunye neendawo zokutshintsha ukuze uqinisekise ukuba amalungu akho aluncedo.

Xa uthenga izixhobo zokuzilolonga, kubalulekile ukuqwalasela izinto ezinjengomgangatho, ukuqina, iimpawu zokhuseleko, kunye nokukhululeka komsebenzisi. Phanda ngabavelisi bezixhobo zokuzilolonga abathembekileyo nababoneleli, kwaye ucinge ngokufuna iingcebiso zengcali ukuqinisekisa ukuba wenza izigqibo ezizizo.

Ukuqukumbela, ukuvula indawo yokuzivocavoca eyimpumelelo kufuna uqwalaselo olululo lwezixhobo zokuzilolonga ezifunekayo ukuze kubonelelwe ngamava okuzilolonga abanzi kumalungu akho. Ngotyalo-mali kwizixhobo ze-cardio, izixhobo zokuqeqesha amandla, izixhobo zoqeqesho ezisebenzayo, kunye nezixhobo ezongezelelweyo, unokwenza indawo yokuzivocavoca eyenza uluhlu olwahlukeneyo lweenjongo zempilo kunye nezinto ozikhethayo. Khumbula ukubeka phambili umgangatho, ukhuseleko, kunye nentuthuzelo yomsebenzisi ukuqinisekisa ukwaneliseka kwexesha elide kunye nempumelelo kuni kunye namalungu akho.