Isazi sokuqeqeshwa kwamandla ngumuntu osebenzisa njalo okokusebenza kohlobo lwensimbi ukuze aziqeqeshe, noma osebenzisa izisindo zamahhala, kodwa ongakafundi ubuciko obufanele, futhi akakwenzi njalo ukuqeqeshwa kwe-barbell nokuqeqeshwa kwezandla kwamahhala.

Noma ngabe usuneminyaka uphuma uphuma ejimini bese wenza ukuqeqeshwa kwe-bicep tricep ejimini, wenza i-squat nokunye ngomshini wakwaSmith, usengumfundi.

Ngamafuphi, uma ungakwazi ukwenza izinto eziyisisekelo ngendlela efanele (noma ungenaso isiqiniseko sokuthi uzenza ngendlela efanele) njengama-squats, ama-deadlift, ama-push-ups, ukucindezela amahlombe, amaphaphu, ukudonsa nezinye izinhlanganisela, khona-ke lesi sihloko sithi. kwakho.

Manje ake sibheke amanye amathiphu okuqeqeshwa kwabaqalayo bokuqeqesha amandla abesifazane!

1. Funda iminyakazo efanele

Lokhu kubaluleke kakhulu, kubaluleke kakhulu ukuthatha isikhathi sokufunda ukwenza ukunyakaza ngendlela efanele lapho uqala ukuqeqeshwa kwamandla. Ungazivumeli ukuthi ufunde ukuma okungalungile ekuqaleni, futhi ekugcineni kuyoba nzima ukulahla umkhuba omubi.

Okokuqala, into kuphela okufanele ugxile kuyo yikhwalithi yokunyakaza kwakho!

Kungakhathaliseki ukuthi ukudonsa kanzima kwe-squat kungagcina i-torso ezinzile futhi engathathi hlangothi, isikhungo esifanele sokudonsela phansi, kungakhathaliseki ukuthi singasebenzisa amandla okuhlangana kwe-hip; Ukuthi umshini wokucindezela ibhentshi ungaqinisekisa ukuzinza kwebhande lehlombe, kungakhathaliseki ukuthi lingakwazi ukulawula ukunyakaza kwe-barbell; Lapho uzilolongela umhlane wakho, ungakwazi ukuhlanganisa imisipha yakho yangemuva ngendlela efanele esikhundleni sezingalo zakho… Lezi izinto ezithatha isikhathi ukuzifunda!

Indlela engcono kakhulu yokwenza lokhu ukuthola umfundisi onokwethenjelwa ukuze akusize ufunde amasu okunyakaza futhi akusize ulungise ukunyakaza!

2. Gxila ezintweni eziyisisekelo

Uma ekugcineni unquma ukuqala ukuqeqeshwa kwamandla, gxila ezintweni eziyisisekelo zezinyanga ezimbalwa zokuqala zokuqeqeshwa.

Ukunyakaza okuyisisekelo ngakunye kunendlela yokusebenza okufanele kukhunjulwe, cabanga nje uma ubuzobamba ngekhanda ifomula (noma yiziphi izimfihlo zokulwa), kungcono ukukhumbula amafomula ayi-6, noma angama-20?

Kungokufanayo lapho umzimba wakho uqala ukuqeqeshwa isisindo, asikho isidingo sokugxilisa ukunyakaza okuningi emzimbeni wakho ngesikhathi esisodwa, ngeke kusize kakhulu.

Zenzele umusa, ekuqeqesheni amandla kokuqala, zivumele ugxile ekunyakazeni okumbalwa okuyisisekelo, ngokuqeqeshwa kokunyakaza okuyisisekelo, ungawajwayela kahle amakhono futhi wakhe amandla kancane kancane.

Iziphakamiso zezenzo eziyisisekelo zimi kanje:

Squat/donsa kanzima/Donsa noma donsela phansi/umugqa/ibhentshi cindezela/cindezela ihlombe

Lokhu ukunyakaza okuyisisekelo, futhi uma ungumuntu omusha onesiphiwo, ungangeza amaphaphu/Amabhuloho/njll! Lezi zivivinyo zizoqeqesha wonke umzimba wakho wemisipha, futhi udle okuningi!

Ungacabangi ukuthi udinga ukufunda izivivinyo ezihlukene eziyi-10 ukuze uvuselele imisipha yakho, noma wenze izivivinyo eziningi kakhulu ezihlangene (ama-curls, ukunwebeka kwekhanda kathathu) ukuze uqeqeshe umsipha omncane ngamunye.

Njengomfundamakhwela, kufanele ugxile ekunyakazeni okuyinhlanganisela okuyisisekelo ukuze ucije amakhono akho futhi uqine ngesikhathi esifanayo.

3. Yazi ukuthi “awubi mkhulu kakhulu.”

Yiziphi izimo ezenza ubukeke “mkhulu”? Impendulo ithi, amafutha amaningi omzimba!!

Khumbula, “Ukuba nemisipha” akukwenzi ubukeke “mkhulu”, “ukuba namafutha” kukwenza!! Ungakhathazeki ngokuphenduka intombazane eyesabekayo yemisipha!

Ukuqeqeshwa kwamandla kwakha izicubu zomzimba, kwenyusa izinga lokugayeka kokudla emzimbeni, kushise amafutha omzimba, futhi kukunikeza umzimba omncane, onethoni oyifunayo.

4. Gxila ekubeni namandla

Noma ngabe uyini umgomo wakho oyinhloko, gxila ekubeni namandla, hhayi ku-six-pack yakho noma ezinqulwini zakho.

Ukugxila ekuqiniseni akuyona nje indlela engcono kakhulu yabaqalayo ukuthola imiphumela yokuqeqeshwa, kungase futhi kube isikhuthazo esikhulu. Amandla wezimfundamakhwela ngokuvamile athuthuka ngokushesha ezigabeni zokuqala zokuqeqeshwa, futhi ukuba namandla masonto onke kuwukuthuthuka okuhle.

Lapho usukwazi ukunyakaza okuyisisekelo, kufanele uzinike izinselele ezithile ukuze uzenze ube namandla! Amantombazane amaningi asabambekile emhlabeni wokuphakamisa amakhilogremu angu-5 ama-dumbbell aphinki, futhi lokhu kuqeqeshwa ngeke kushintshe lutho kuwe!

Abafana namantombazane indlela yokuqeqesha ayihlukile, hhayi ukucabanga ukuthi abanye abantu bathi amantombazane isisindo esincane izikhathi eziningi kuhle, anqume umugqa imisipha kanye nesilinganiso fat umzimba, futhi ufuna ukuthola imisipha kumele inselele isisindo.