Yini izicubu zemisipha?I-muscle iyizicubu eziyigugu zomzimba, ngaphansi kwe-subcutaneous fat layer, kodwa futhi inesibopho sokunyakaza, ukusekela nokuvikela amathambo, izitho zangaphakathi nezinye izitho ezibalulekile zezicubu zomzimba.

Ngokukhula kweminyaka, ngemva kweminyaka engama-30, imisipha izolahleka unyaka nonyaka, inani eliyisisekelo le-metabolic nalo lizokwehla, futhi amandla angokomzimba ayoba mancane kakhulu kunangaphambili.

Ukuba nemisipha eqinile kungasisiza senze imisebenzi yansuku zonke kangcono, kuyilapho sinciphisa umthwalo emalungeni ethu futhi sinciphisa ingozi yokulimala.

Ngaphezu kwalokho, imisipha ubuye izicubu ezisebenzayo zomzimba, eshisa kilojoule ngaphezulu ngosuku kuka fat, kungasisiza silondoloze izinga umzimba umzimba, ukukhuthaza ukushiswa kwamafutha, ukunciphisa amathuba ukukhuluphala, futhi ngcono amasosha omzimba, ukuze ugcine eqinile. umzimba.

Kuyini ukuqeqeshwa kokungazweli futhi yiziphi izinzuzo zokwenza ukuqeqeshwa okwengeziwe kokungazweli?

Ukuqeqeshwa kokumelana kubhekisela ekusebenziseni izinto ezithwala isisindo (njengama-dumbbell, ama-barbell, njll.) ukuze kuthuthukiswe imisipha nokuqina.

Lolu hlobo lokuqeqeshwa lungakhuthaza ukukhula kwemisipha futhi lwandise okuqukethwe kwemisipha, okwenza umzimba uqine futhi uqine.Ukuqeqeshwa kokumelana nakho kungasisiza sibe sesimweni esingcono futhi kwandise amandla omzimba nobuhle.

Ukwenza ukuqeqeshwa okwengeziwe kokumelana kungaletha izinzuzo eziningi:

Okokuqala, ingakwazi ukuthuthukisa okuqukethwe kwemisipha, yenza umzimba ube nempilo, ube namandla, futhi umugqa womzimba ungcono, njengokwenza umugqa we-waistcoat, ama-hips, nonxantathu ohlanekezelwe.

Okwesibili, ukuqeqeshwa kokumelana nakho kungasisiza ukulawula isisindo nokunciphisa ukunqwabelana kwamafutha, ngaleyo ndlela sinciphise ingozi yesifo sikashukela, umfutho wegazi ophakeme, isifo senhliziyo nezinye izifo.

Okokugcina, ukuqeqeshwa kokumelana nakho kungasisiza ukunciphisa ukucindezeleka, ukukhulula ukukhathazeka nokucindezeleka, futhi kuthuthukise impilo yethu engokomzimba nengqondo.

Ngokufigqiwe:

Imisipha iyizicubu ezibalulekile emzimbeni wethu, futhi ukwenza ukuqeqeshwa okwengeziwe kokumelana kungathuthukisa okuqukethwe kwemisipha, okuletha izinzuzo eziningi.Uma ufuna ukunciphisa umzimba ngokushesha futhi uthole isibalo esinamandla, zama ukuqeqeshwa ukumelana.

Abaqalayo bangaqala nge-squat, i-push up, i-bench press, ukugwedla, ukudonsa kanzima, i-lunge squat, ukuphakamisa izimbuzi nezinye izenzo eziyinhlanganisela, ukuzivocavoca kanye njalo ezinsukwini ezingu-2-3, futhi kancane kancane kuthuthukise izinga lesisindo, elingasebenzisa ngempumelelo amaqembu amakhulu emisipha. umzimba, uthuthukise okuqukethwe kwemisipha, futhi wakhe umugqa womzimba oqinile.