Abantu abaningi bazosekela ukuqina, bayazi ukuthi izinzuzo zokuqina ziningi kakhulu, kodwa ababaningi abantu abasebenzisa imilenze.

Abantu abaningi bazogwema usuku lokuqeqeshwa komlenze, bacabanga ukuthi ukuqeqeshwa komlenze kubuhlungu, futhi bangathanda ukwenza ukuqeqeshwa kwesifuba, ukuqeqeshwa emuva kunokuqeqeshwa komlenze. Ngemuva kokuqeqeshwa komlenze ukuqaqamba kwemisipha, i-walkin11g ithambile, kuthatha izinsuku ezimbalwa ukululama. Kodwa-ke, ukubaluleka kokuqeqeshwa komlenze akunakunakwa.

Amadoda kufanele avivinye imilenze yawo. Uyazi ukuthi kungani? Ukubaluleka kokuqeqeshwa kwemilenze ikakhulukazi kunalawa maphuzu:

1. Yehlisa ijubane ukuguga komlenze. Imilenze iyiqembu elikhulu lemisipha emzimbeni, elinquma amandla ezitho ezingezansi namandla okuqhuma komzimba. Okubizwa ngokuthi: imilenze emidala idala kuqala, futhi ukuguga kwemilenze kuqala nge-joint sclerosis kanye nokuwohloka kwemisipha.

Futhi ukugcizelela ukuqeqeshwa komlenze kungavimbela ngokuphumelelayo ukuwohloka kwemisipha, kukuvumela ukuba ugcine imilenze eguquguqukayo, ube namandla aqinile ngokomzimba, umelane nokuhlasela kokuguga.

I-2, ukuqina nokuqeqeshwa kwemilenze abantu, kungakhuthaza ukukhishwa kwe-testosterone, izinga le-testosterone linquma umzimba wendoda kanye ne-hormonal charm, ukuthuthukiswa kwe-testosterone kungagcina ubungqabavu abasha, kuthuthukise ukubukeka kwamadoda.

I-3, imilenze yokuqeqeshwa kokuqina ingakwazi ukushayela ukuthuthukiswa kwezinqe, amaqembu emisipha okhalweni nasesiswini, iqembu lemisipha yemilenze engenhla kanye neqembu lemisipha yemilenze ephansi ukuthuthukiswa okunokulinganisela, gwema isibalo esiyinqaba esiphezulu, dala umugqa womzimba obukeka kahle.

I-4, ukuqina nokwakhiwa kwemisipha yabantu, ukuqeqeshwa komlenze kungadlula ngokuphumelelayo isikhathi se-bottleneck, ukuze ukwazi ukuthuthukisa izinga lamandla, ukudonsa kanzima, ukucindezela kwebhentshi nokunye ukuqeqeshwa ukuphakamisa isisindo esiningi, ukuthuthukisa ngokuphumelelayo ukusebenza kokunyakaza, ukuze uthuthukise umugqa wemisipha ongcono.

I-5, ukuqina nokunciphisa amafutha, ukuqeqeshwa kwemilenze kungathuthukisa inani eliyisisekelo le-metabolic yomzimba, ukuze udle ama-calories amaningi nsuku zonke, uthuthukise ngempumelelo ukusebenza kahle kokushiswa kwamafutha nokubunjwa, ukuncipha phansi kungakha futhi i-pair of easy to thin. umzimba, kude enkingeni yamafutha.

Ngakho-ke, abaqalayo kufanele baqale kanjani ukuqeqeshwa kwemilenze?

Abaqalayo bangaqala ngokuziqeqeshela isisindo, baqale ngaphandle kokuya ejimini, futhi benze kube lula ukunamathela kukho. Kudingeka sifunde indinganiso yokunyakaza, sizwe amandla eqembu lemisipha eliqondiwe, ukuze sizivocavoce ngokuphumelelayo.

Iqembu elilandelayo lezenzo zokuqeqesha umlenze, ezifanele ukuqeqeshwa kwe-novice ekhaya, ukunamathela ezinyangeni ezi-2, uzothola ukuthi amandla athuthukisiwe kakhulu.

1. Squat ngezandla zakho (amasethi ama-4 okuphindaphinda okuyi-15 ngalinye)

Ukunyakaza 2, i-lunge squat (yenza amasethi ama-2, izikhathi eziyi-15 ohlangothini ngalunye)

Ukunyakaza 3, i-squat ye-backward lunge (yenza amasethi ama-2 izikhathi eziyi-10 lilinye)

Ukunyakaza 4. I-squat yesi-Bulgarian (amasethi ama-2, ama-reps angu-10 ohlangothini ngalunye)

Ukunyakaza 5. I-squat jump (amasethi ama-2 wokuphindaphinda okungu-10 ngalinye)

Qaphela: Iqembu lemisipha yomlenze liyingxenye yeqembu elikhulu lemisipha, ungasebenzisi umzimba nsuku zonke, uphumule izinsuku ezingu-3 ngemva kokuzivocavoca ngalunye ukuze uvule umjikelezo omusha wokuqeqeshwa, ukuze imisipha ikwazi ukufeza ukuhlelwa kabusha futhi ikhule ngokuqinile.