Ingabe wawusebenza ngemilenze yakho ngenkathi uziqeqesha?
Abantu abaningi bagxila ekuqeqesheni umzimba ophezulu, kodwa bangakunaki ukuthuthukiswa kweqembu eliphansi lemisipha yomzimba. Ukuthuthukiswa kwemisipha yemilenze kunquma amandla emilenze ephansi futhi kunquma ukuthuthukiswa komugqa wonke womzimba. Uma imisipha yemilenze yakho ibuthakathaka kakhulu, amandla akho aphelele ngeke abe namandla kakhulu.

Ngenxa yokuthi ukunyakaza okuningi kokufaneleka kudinga ukubambisana kwemilenze ephansi, ukuqina akuzilolongi imilenze, awukwazi ukuqhubeka ugqobhoze isisindo lapho ucindezela ibhentshi nokuqeqeshwa kokudonsa kanzima. Uma ungayivocavoci imilenze yakho, ukuzinza kwesitho sakho esingezansi kuzoba kubi, amandla okuqhuma komzimba wakho azoba buthakathaka, futhi ngeke udlale kahle ngokwanele lapho udlala imidlalo yebhola. Uma ungasebenzi emilenzeni yakho, uzobhajwa lapho usakha imisipha.

Lapho ukuqeqeshwa kokuqina, kufanele sinake ukuqeqeshwa kwemilenze, silondoloze izikhathi ezi-1-2 ngesonto ukuqeqeshwa kwemilenze, ungathola izinzuzo eziningi:
I-1, ukufaneleka okwengeziwe ukuqeqeshwa kwemilenze kungakhuthaza ukukhishwa kwe-testosterone, kukusize uthuthukise ukusebenza kahle kwemisipha, iqembu le-hip ne-waist besisu lesisu lizophinde lilandele ukuthuthukiswa, likhuthaze ukuthuthukiswa okulinganiselwe komzimba.
2, ukufaneleka okwengeziwe ukuqeqeshwa kwemilenze kungakusiza futhi uthuthukise amandla ezitho ezingezansi, ukugwema inhliziyo nokuntuleka kwamandla, uzoba nokugeleza okuqinile kwamandla, amandla kanye nokuqina komzimba kuzoba kuningi, kubambezele ngempumelelo ukuguga. kwemilenze.

3, sebenzisa imilenze eminingi, vumela imilenze ithuthuke, gwema ukuphakama okuphezulu, imilenze efana nesithombe senkukhu encane. Imilenze izoba namandla, amalunga azoba namandla, ukuguquguquka kwemilenze ephansi kuzothuthukiswa, futhi ukusebenza kokunyakaza kuzoba phezulu.
I-4, ukuzivocavoca imilenze eminingi, imilenze iyiqembu elikhulu lemisipha yomzimba, ukuthuthukiswa komlenze kuzokwenza izinga le-metabolic lomzimba likhuphuke, lisize ukuvimbela ukuqoqwa kwamafutha, ukushiswa kwamafutha kanye nokusebenza kahle kokubunjwa kuzosebenza kahle.

Izinzuzo zokuqeqeshwa kwemilenze zisobala, kodwa kunesizathu sokuthi abantu abanomzimba bayawesaba. Ubuhlungu bemilenze yokuprakthiza bukhulu kakhulu kunezinye izingxenye, ezinsukwini ezimbalwa ngemva kokuzijwayeza imilenze, uzozwa imilenze ethambile, uhamba ubuthakathaka njengokunyathela ukotini, okuzothinta ukuphila kwansuku zonke, okwenza abantu abaningi bakhethe ukugwema ukuzilolonga imilenze.
Kodwa-ke, umakadebona weqiniso wokuqina uzolwazisa usuku lokuqeqeshwa kwemilenze, ngoba bayazi ukuthi ukuqeqeshwa komlenze kungabasiza ukuthi balondoloze amandla angcono omzimba futhi bathole isimo esingcono. Ngakho-ke, ingabe usuqalile ukusebenza emilenzeni yakho?
isithombe

Ukufaneleka kanjani ukuqeqeshwa umlenze wesayensi? Yabelana ngeqoqo lezindlela zokuqeqesha imisipha yomlenze, bese uqala! (Ingxenye ebomvu ikhombisa iqembu lemisipha eliqeqeshiwe)
Isenzo 1: I-Barbell squats
Yenza izimpinda eziyi-10-15 zamasethi ama-3-4
isithombe

Izikwele esifubeni sakhe
Isenzo 2, dumbbell umlenze owodwa
Yenza ama-squats angu-10 ohlangothini ngalunye kanye namasethi angu-3-4 okuphindaphinda

Isenzo 3. I-squat eceleni
Yenza ukuphindaphinda okungu-10-15 ohlangothini ngalunye ngamasethi angu-3-4

Ukuzivocavoca kwamaphaphu aseceleni. Ukuzivocavoca kwamaphaphu aseceleni
Hamba 4: Amaphaphu e-Barbell
Yenza ukuphindaphinda okungu-10-15 ohlangothini ngalunye ngamasethi angu-3-4

Isinyathelo sesi-5: Ukuma kwe-Dumbbell
Yenza ukuphakamisa amathole angu-10 kuye kwayi-15 ngamasethi ama-3 kuya kwangu-4

Ekuqaleni kokuqeqeshwa komlenze, singagcina imvamisa yokuqeqeshwa kanye njalo ezinsukwini ezingu-3-4. I-novice iqala ngomthwalo ophansi wesisindo, futhi ngokujwayela ukunyakaza nokujwayela kwemisipha, singase sikhulise isisindo futhi senze ukuqeqeshwa okuphezulu ukuze sinikeze imisipha ukukhuthazwa okukhulu.