Uma ungayilolongi imilenze yakho, uzenzela ize!

Bobabili abesilisa nabesifazane badinga ukunaka ukuqeqeshwa komlenze, umlenze yiqembu elikhulu lemisipha yomzimba, ukubaluleka kokuqeqeshwa kwemilenze kufinyelele kude kakhulu.

Abafana bangakhuthaza ukukhishwa kwe-testosterone, balondoloze amandla anamandla, amazinga e-testosterone angakhuthaza ukukhula kwemisipha, akwenze ube namandla kakhulu, alondoloze isimo esincane.

Ukuqeqeshwa kwemilenze yamantombazane kungathuthukisa okhalweni oluyisicaba kanye nemilenze ewugqinsi, kumise okhalweni olugcwele, kudale imigqa eqinile yemilenze, futhi kube nesibalo esigobile.

Ukufaneleka kwabantu ukuqeqeshwa kwemilenze kungalinganisa ukuthuthukiswa komzimba, kukusize uphule isikhathi se-bottleneck, uthuthukise ukuzinza kwemilenze ephansi, amandla aqhumayo, ukuze uphakamise isisindo esiningi, uthuthukise umugqa womzimba ongcono.

Ukuqeqeshwa kwemilenze yabantu abakhuluphele kungakhuphula okuqukethwe kwemisipha, kuqinise inani eliyisisekelo le-metabolic, kukuvumela ukuthi udle ama-calories amaningi nsuku zonke, kuthuthukise ngempumelelo ukusebenza kahle kokushiswa kwamafutha nokubunjwa, futhi kudale umzimba omncane.

Abantu asebekhulile, ukuqina kwamathambo kuzokwehla, ukugcizelela ekuqeqesheni umlenze kungakhuthaza ukumuncwa kwe-calcium, kuthuthukise ngokuphumelelayo ukuminyana kwamathambo, kodwa futhi ukuvimbela ukuwohloka kwemisipha, imilenze yokuba ndikindiki, ukugodola, ukuthuthukisa ukuguquguquka kwemilenze, ukugcina imilenze eqinile futhi eguquguqukayo.

Abaqalayo baqala kanjani ukuqeqeshwa kwemilenze? Singaqala ngesisindo esincane noma ukuzivocavoca kwemilenze yamahhala futhi kancane kancane sandise ubunzima bokuqeqeshwa, ukuze sikwazi ukuzivocavoca ngokuphumelelayo nangokuphepha.

Okulandelayo ukwabelana ngeqembu lezenzo zokuqeqesha umlenze ezifanele abaqalayo, funda indinganiso yesenzo, yehlisa ijubane lesenzo, ukuze uthuthukise umphumela wokuqeqesha umlenze, ugcine imvamisa yokuzivocavoca kwezinsuku ezingu-3-4.

1. Squat (15 reps, 4 amasethi ezimpinda)

Ukunyakaza 2. Lunge kwesokunxele nakwesokudla (10-15 izimpinda ohlangothini ngalunye, 2 amasethi)

Isenzo 3. I-squat yebhokisi lomlenze owodwa (izimpinda eziyi-10-15 ohlangothini ngalunye, amasethi ama-2)

Ukunyakaza 4, ukuma kwe-posture side lift (izikhathi ezingu-15 ohlangothini ngalunye, amasethi angu-2 okuphindaphinda)

Ukunyakaza 5. I-Lunge squat (izikhathi eziyi-10-15 ohlangothini ngalunye, amasethi ama-2 ezimpinda)

Ukunyakaza 6, i-jumping lunge squat (ukuphindaphinda okungu-10-15 ohlangothini ngalunye, amasethi ama-2)