Kuyini ukuqeqeshwa kokumelana?

Ukuqeqeshwa ukumelana nokuqeqeshwa kwamandla, okufana ne-squat evamile, i-push up, i-pull-up, i-bench press kanye nokunye ukuqeqeshwa ukuqeqeshwa kwamandla, singasebenzisa ama-dumbbells, ama-barbells, ibhande elinwebekayo kanye nezinye izinto zokuqeqesha, isinyathelo ngesinyathelo ukwandisa izinga lesisindo. , okungase kuqhubekisele phambili imisipha, kuthuthukise okuqukethwe kwemisipha, futhi kudale isibalo semisipha esibukeka kahle.

Manje-ke kwenzekani ngemizuzu engama-40 yokuqeqeshwa kokumelana nsuku zonke?Ake sibheke!

I-1, ukuqina kwemisipha: ukuqeqeshwa kwamandla kungavimbela ukulahlekelwa kwemisipha, kukusize uthuthukise okuqukethwe kwemisipha, ukuqeqeshwa kokuphikiswa isikhathi eside, uzoqala ukuzwa umzimba uqina kakhulu, ikakhulukazi lezo zingxenye ezivame ukuvivinya umzimba, njengamathanga nesisu, zingathuthuka. isilinganiso somzimba, ukudala ukhalo lwenja yesilisa, isibalo esingunxantathu ohlanekezelwe, amahips amantombazane, isibalo sokhalo.

2, ukuqinisa amandla: ukunamathela ekuqeqesheni ukumelana kungathuthukisa ukuminyana kwamathambo, kuthuthukise amazinga wamandla, kukusize uthuthukise inkinga yobuthakathaka, kulula ukuthwala izinto ezinzima, ukuze ugcine ukuqina komzimba okwanele, unikeze into umuzwa wokuphepha owanele.

3, ukusheshisa imetabolism: ukunamathela ekuqeqesheni ukumelana kungathuthukisa i-metabolism yakho eyisisekelo, imisipha iyinhlangano edla amandla omzimba, ungasebenzisa ama-calories amaningi nsuku zonke, ukuze ukwazi ukugcina izinga eliphezulu le-metabolic usuku lonke, ngaleyo ndlela ukhulise isivinini ukushiswa kwamafutha, kusiza ukwakha umzimba onomzimba omncane.

I-4, thuthukisa isimo sengqondo: ukunamathela ekuqeqeshweni kokumelana kungakhulula imizwelo eyimfihlo, ukukhulula izici ze-dopamine, ukuphikelela kwesikhathi eside akukwazi nje ukwenza isimo sakho sengqondo sinempilo, kodwa futhi kukusize uthuthukise isimo sengqondo, unciphise ukucindezeleka, ugcine isimo sengqondo sokuhle.

5, thuthukisa ikhwalithi yokulala: ukunamathela ekuqeqesheni ukumelana kungathuthukisa ukuqwasha, kusize ukuthuthukisa izinga lakho lokulala, ukuze ukwazi ukulala ngokujulile, okunempilo njalo ebusuku, ukuze ugcwele amandla.

Uma futhi ufuna ukuqala i-resistance training, ungakwazi ukubeka phambili ukuqala ngokuzivocavoca okuhlanganisiwe, okufana nama-squats, ukucindezela kwebhentshi, ukugwedla, nokudonsa, okungashayela amaqembu amaningi emisipha ukuze athuthuke ndawonye.

Ukufaneleka kwabaqalayo kufanele kube kancane kancane, kusukela ezingeni lesisindo esiphansi, ukufunda umkhondo ojwayelekile wesenzo, futhi kancane kancane kukhulise ukuqina njengoba amandla ethuthuka, ukuze kuncishiswe ingozi yokulimala nokuzivocavoca ngokuphumelelayo.