Isikhwama sesiBulgaria
Isakhiwo Esiyisisekelo Nemininingwane:
Imvamisa esifaka ungqimba lwangaphandle lwesikhumba se-PU noma isikhumba se-PVC, isikhwama sigcwele kakhulu isihlabathi sensimbi nokotini weparele. Kukhona nezinguqulo{1}}ezigcwele noma ezikhiphekayo ze-sandbag ukuze kube lula ukulungisa isisindo. Ahlonyiswe ngezibambo ezimise okophondo olukhethekile-, amanye amamodeli aphinde eze -nemichilo yamahlombe kanye-nezindawo eziningi zokubamba, eziqinisekisa ukubamba okuvikelekile kanye nokulingana komzimba ngesikhathi sokuqeqeshwa. Inikeza izinketho ezihlukahlukene zesisindo, ngokuvamile kusukela ku-5kg kuya ku-25kg ngo-5kg increments. Imodeli engu-5kg ifanele abasaqalayo, kuyilapho amamodeli angaphezu kuka-15kg enzelwe abathanda ukufaneleka kochwepheshe.
I-Core Training Value
Qinisa izicubu zomzimba eziqinile ngokusebenzisa ama-squats namaphaphu;Qeqesha imisipha yehlombe ngokucindezela phezulu;Thuthukisa-amandla agcwele okuqhuma komzimba ngokuhlanzekile nangokunyakazisa, ukushwibeka phezulu, nokunyakaza okufanayo;Thuthukisa ukuzinza okuyisisekelo nokusebenzisana komzimba ngokunyakazisa isiyingi nokusonta;Khulisa ukusebenza kwe-cardiorespiratory kanye nokulahlekelwa kwe-cardiorespiratory.
Izimo zohlelo lokusebenza kanye nezinzuzo
Ifaneleka kokubili ukuqeqeshwa kokufaneleka okuphelele kochwepheshe kumajimu kanye -nokujima okuncane kwesikhala sasekhaya, iyaphatheka futhi ayidingi ukufakwa okuyinkimbinkimbi. Uma kuqhathaniswa nezisetshenziswa zendabuko ezifana nama-dumbbell nama-barbell:Isisindo sawo esabalaliswe ngokulinganayo sinciphisa umthelela kumalunga;Idizayini-yokubamba nomzimba{3}}eningilizayo isekela ukunyakaza okuhlukahlukene), ivumela izindlela zokuqeqesha ezivumelana nezimo; ilingisa izimo zezemidlalo zangempela, ithuthukisa ukusebenza kokuqeqeshwa nokuzijabulisa.
Incazelo Yemikhiqizo
Isikhundla Esiyinhloko
Amandla Wokuhlanganisa Nokuqeqeshwa Okusebenzayo
Ukugcwalisa igebe phakathi kwezisetshenziswa zamandla zendabuko namathuluzi asebenzayo, kuhlanganisa amandla-izakhiwo zokwakha zokuqeqeshwa okunesisindo -nokuzivocavoca okuhlangene,{2}}okuningi kokusebenza kobukhulu. Isebenza njengesixhumanisi esiwumgogodla ekwakheni "amandla + ukuqina" uhlelo lokuqeqesha olubanzi.
Ukumboza Izidingo Zokuqeqeshwa Kwamaqembu Abasebenzisi Bonke
Kusukela ekuqaliseni amandla ayisisekelo kwabaqalayo, ukuncipha kwabasebenzisi abajwayelekile kanye nokulolongwa komzimba, kuya kumandla aqhumayo nokuthuthukiswa kokufaneleka kwabasubathi abangochwepheshe, kanye nokuqeqeshwa okungokoqobo kokulingisa kwamasosha/amaphoyisa nabalwayo, isikhwama sesi-Bulgarian sisebenza ngezindlela eziningi kuzo zonke izindawo zokuzivocavoca, izitudiyo, nezilungiselelo zokuqina ekhaya. Ukuma kwayo kuqhathaniswa "ne-dumbbell{1}}esebenzayo eminingi ekuqeqesheni ukufaneleka."
Niche kodwa Irreplaceable
Yize kungeyona into "ejwayelekile eyimpoqo" eyisisekelo kumishini yokuzivocavoca, ibamba ukubaluleka okulinganayo kwama-squat racks ezindaweni zamandla nama-treadmill ezindaweni ze-cardio kuzilungiselelo zochwepheshe ezigxile ekuthuthukisweni kokuqina komzimba okuphelele. Kuwuphawu olubalulekile oluhlukanisayo phakathi kwezindawo "zokuqeqeshwa{1}}ezizodwa" kanye "nokuqeqeshwa okuphelele".
Imisebenzi Esemqoka
Ukuthuthukisa Amandla
Ukuqiniswa okuhlosiwe komzimba ophansi, ihlombe, imisipha yomgogodla kanye nemisipha ngokusebenzisa ama-squat anesisindo, amaphaphu, ukucindezela okuphezulu, njll. Ukwakheka kwayo okunesisindo somzimba{1}}okuhambisanayo kuqinisekisa ngisho nokusatshalaliswa kwesisindo, okwenza "i-compound muscle synergy" ngokusebenza kahle kokuqeqeshwa kunezinye izisetshenziswa zokuzivivinya zodwa.
Ukufaneleka kanye Nokuthuthukisa Amandla Aqhumayo
Ukuthuthukisa ngokuphumelelayo{0}}amandla okuqhuma komzimba agcwele, ukukhuthazela kwenhliziyo, nokuxhumana ngokunyakaza okuguquguqukayo njengokuhlanza, ukushwibeka phezulu, nokunyakaza okuyindilinga. Ilungele kakhulu-ukuqeqeshwa okunamandla okufana ne-HIIT ne-Tabata, inyusa ngokushesha izinga lokushaya kwenhliziyo nokusetshenziswa kwekhalori, kusize ukuncipha kwamafutha kanye nokuphumelela kokuqina.
Ukuguquguquka Okusebenzayo Nokungokoqobo
Ukulingisa amaphethini okunyakaza ezimeni zezemidlalo zangempela (isb, ukugijima, ukugxuma, ukulwa), kuthuthukisa ukulawula amandla ashukumisayo nokulinganisela. Iqondaniswe kakhulu nezidingo ezingokoqobo kunemishini engaguquki, ilungele abasubathi, abasebenzi bezempi/amaphoyisa, nabanye abadinga "ukufaneleka okusebenzayo."
Usizo Oluyisisekelo Lokuqeqeshwa Nokuvuselela
Ngesisindo esilungisekayo kanye nobunzima obumaphakathi, kufanelekile kwabaqalayo ukuthi bafunde ifomu elifanele lokuzivocavoca okuyisisekelo, ukunciphisa izingozi zokulimala kusukela ekunyakazeni okungalungile. Kubasebenzisi bokubuyisela, izici zayo{1}}eziphansi nezici ezilawuleka kakhulu zisekela ukuhamba kwamalunga nokuqeqeshwa kokululama kwemisipha.
Ukubaluleka Okubalulekile
Ukwephula Imikhawulo Yokuqeqeshwa Kokuzihlukanisa
Ukuguqula umqondo wokufaneleka ongokwesiko "wokubeka phambili ukuzihlukanisa kunokusebenzisana," iqondisa abasebenzisi ukuthi bagcizelele "ukukhiqizwa-okugcwele komzimba okuhlanganisiwe kwamandla." Ukuqondanisa nesidingo esiyinhloko "sokufaneleka okungokoqobo" ekuqeqeshweni kwesimanje, kukhuthaza ukusuka "kukwakhiwa kwemisipha okuhlanzekile" kuya "kukuthuthukiswa kwekhono eliphelele."
Ukwehlisa I-Threshold Yokuqeqeshwa Kokufaneleka
Uma kuqhathaniswa nobunzima bobuchwepheshe bama-kettlebell kanye nobunkimbinkimbi bokusebenza kwama-barbell, isikhwama sesi-Bulgarian sinikeza ukubamba okuzinzile kanye nokusabalalisa isisindo, okusenza siqale{0}}nobungane. Ivumela abasebenzisi abajwayelekile ukuthi bahlanganyele kalula ekuqeqesheni okusebenzayo, kusiza ukuthandwa kwezinhlelo "zokuthuthukiswa kokufaneleka kazwelonke".
Ukuthuthukisa Ukuguquguquka kwesimo sokuqeqesha
Ingadingi izindawo eziyinkimbinkimbi noma okokusebenza okuyisizayo, ingasetshenziswa ezindaweni zokuzivocavoca, ngaphandle, ezindlini, nezinye izilungiselelo. Ukuxazulula indawo yobuhlungu "yokuthembela ezindaweni ezigxilile" zemishini yamandla endabuko, kucebisa ukuhlukahluka kwesigcawu sokuqeqeshwa futhi kujwayelane nenkambiso yesimanje yokufaneleka "yokuba lula nokuhlukahluka."
Izinzuzo Eziyinhloko
1. Ukuphepha Okuphakeme kanye Nomthelela Ohlangene Owehlisiwe
Ngisho nokusatshalaliswa kwesisindo kuzo zombili izinhlangothi zomzimba noma esifubeni, kuhlanganiswe-nejika elilinganayo lomzimba, kuqinisekisa isikhungo esizinzile se-gravity ngesikhathi sokuqeqeshwa. Uma kuqhathaniswa nama-barbell (isisindo esigxilile ngemuva/emahlombe) nama-kettlebell (ingozi enkulu yokuqina okhalweni ngenxa yokusetshenziswa okungafanele), yehlisa umthelela emadolweni, okhalweni, nasemahlombe ngaphezu kuka-60%, inciphisa izingozi zokulimala kwezemidlalo.
2. Izindlela Zokuqeqesha Eziguquguqukayo kanye Nokunyakaza Okuhlukahlukene
Ifakwe izibambo-ezimise okophondo,{1}}izindawo eziningi zokubamba, namabhande ehlombe, isekela ukunyakaza okuningi okuhlanganisa ukusquats, amaphaphu, ukuhlanza, imibuthano, ukushwibeka, nokucindezela. Ihlanganisa-izidingo zokuqeqeshwa ezinobukhulu obugcwele , isisetshenziswa esisodwa singaqedela "-uhlelo olugcwele lokuqeqesha umzimba."
3. Ukuphatheka Okulingene kanye Nokwenza
Usayizi obambene nesisindo esilawulekayo (5-izinketho ezingu-25kg) ngaphandle kokufaka okudingekile, kusiza isitoreji nokuhamba. Ifanele ukucushwa kwenqwaba ezindaweni zokuzivocavoca kanye -nokusebenzisa isikhala esincane sasekhaya, amamodeli esisindo alungisekayo avumelana namaleveli okuqeqesha aqhubekayo, anikeza impilo ende yesevisi kanye nokusebenza kahle kwezindleko eziphezulu.
4. Ukuzijabulisa Okuqinile Nokusebenzelana
Ukweseka-ukuqeqeshwa komuntu oyedwa kanye{1}}nokuzivocavoca komuntu oyedwa{1}}okubili (isb, ukudlula, ukunyakaza okudidiyelwe), kuthuthukisa ugqozi lokuqeqeshwa uma kuqhathaniswa nezinto ezisebenza kanzima ezingashintshi. Izindlela zokuqeqesha ezinamandla zivimbela ukujwayela kwemisipha ekunyakazeni okukodwa, ukugwema amathafa okuqeqesha kanye nokuvuselela amandla okuqeqesha ngokuqhubekayo.
Njengomunye wabakhiqizi nabahlinzeki be-ox horn bagpower abachwepheshile e-China, sifakwe ngemikhiqizo eyikhwalithi namanani ancintisanayo. Sicela uqiniseke ukuthi uzothenga amandla ashibhile ophondo lwenkomo oluthengiswa lapha embonini yethu. Xhumana nathi ukuze uthole isevisi eyenziwe ngokwezifiso.