Eqinisweni, ukufaneleka kuyo yonke iminyaka, inqobo nje uma ufuna ukuqala, ungakwenza noma kunini. Futhi ukuzivocavoca umzimba kungasisiza siqinise umzimba wethu, sithuthukise amasosha omzimba, futhi sibambezele ukuhlasela kokuguga. Uma kuziwa ekuqeqesheni ukufaneleka, sidinga kuphela ukufundela iziqu ezinhle futhi senze ukufaneleka kwesayensi, futhi singathola izinzuzo zesikhathi.

Noma ngabe useminyakeni yama-40s, 50s, noma 60s, ungathola ukuqina. Uma kuziwa ekuziqeqesheni, khetha uhlelo lokuqeqesha amandla olufanelana nawe futhi unamathele kulo isikhathi esanele, ungakha imigqa yemisipha.
Ngakho-ke, indoda eneminyaka engu-50 ubudala kufanele ihlele kanjani uhlelo lokufaneleka ukuze kwakhiwe imisipha?

Okokuqala ulahlekelwe amafutha bese uzuza imisipha, efaneleka kakhulu kumadoda aneminyaka engu-50. Uma amaphesenti amafutha omzimba wakho edlula ngokweqile, abantu abanamafutha, udinga ukwenza ukuzivocavoca okwengeziwe kwe-aerobic ukwandisa ukusetshenziswa kwekhalori, ukukhuthaza ukwehla kwamaphesenti amafutha omzimba, ukuze nciphisa kancane kancane.
Abantu abangenaso isisekelo sokuqina bangaqala kusukela ekuzivivinyeni okuphansi, njengokuhamba, ukugijima, i-aerobics, umdanso wesikwele, i-tai chi amaphrojekthi wokuqina wokuqina, ukugcina izikhathi ezingaphezu kwezingu-4 ngesonto imvamisa yokuzivocavoca, ungakwazi ukuqinisa inhliziyo kancane kancane. kanye nokusebenza kwamaphaphu, thuthukisa ukukhuthazela kwakho ngokomzimba, ikhono lokugijima lizoqina kancane kancane.

Namathela ukuqina isikhathi esingaphezu kwezinyanga ezi-3, umzimba wakho uzoba mncane kakhulu, isiyingi sokhalo sizoba mncane kakhulu. Ngalesi sikhathi, ungakwazi kancane kancane ukwandisa ukuqina kokuzivocavoca ngokwesimo sakho, ukhethe ukunyakaza okunamandla okushiswa kwamafutha, noma wengeze ukuqeqeshwa kwamandla ukuze uthuthukise ukusebenza kahle kokushiswa kwamafutha nokubunjwa, futhi uqophe ijika lomzimba elihle kakhulu.
Ukuqeqeshwa kwamandla kungaqala ngemishini yamahhala, khetha izenzo ezihlanganisiwe zokuzivocavoca, ikakhulukazi ukuqeqeshwa kweqembu elikhulu lemisipha yomzimba, ukuze iqembu elikhulu lemisipha liqhube ukuthuthukiswa kweqembu elincane lemisipha, lithuthukise ukusebenza kahle kwemisipha, ukuze wakhe imisipha eqinile. umfanekiso.

Uma ufuna ukuthuthukisa ihlombe elibanzi, isibalo esihle sikanxantathu esihlanekezelwe, udinga ukujoyina i-pull-up, i-barbell press, i-dumbbell rowing, idonsa kanzima, i-side lift nezinye izenzo zokuqeqesha, uma ufuna ukuthuthukisa izitho eziphansi ezithuthukisiwe. , udinga ukwenza i-squat eyengeziwe, i-squat yomlenze we-squat, ukuphakamisa izimbuzi, i-leg clamp nokunye ukuqeqeshwa.
Ngaso sonke isikhathi lapho uziqeqesha, awudingi ukuhlukumeza wonke umzimba wemisipha yomzimba, ungahlela ukuqeqeshwa kweqembu le-muscle 2-3, futhi uhlele amanye amaqembu emisipha ukuze aqeqeshe ngosuku olulandelayo, ukuze iqembu lemisipha elihlosiwe lishintshane ukuze liphumule, imisipha izokhula ngokushesha, ukusebenza kahle kokwakhiwa kwemisipha kuzothuthuka.

Ekuqaleni kokuqeqeshwa kwamandla, singaqala ngezandla ezingenalutho noma isisindo esincane kakhulu sesisindo, ithrekhi evamile yokunyakaza okusebenzayo, ukuze imisipha ibe nenkumbulo evamile yokuma, bese iqhuba ukuqeqeshwa kwesisindo esinzima ngalesi sikhathi ukuze sikhuthaze. ukukhula kwemisipha, ukuze ugweme ubunzima bemisipha.
Ukuqeqeshwa kokufaneleka kufanele kwenzeke kancane kancane, ikakhulukazi lapho siqeqesha isisindo, kumelwe sihlole izinga lesisindo sethu ngomnyakazo ngamunye, sikhethe isisindo esisifanelekelayo, kunokuba siphishekele ngobumpumputhe ukuqeqeshwa kwesisindo esinzima, futhi ekugcineni siholele ekucindezelekeni kwemisipha.