Ngaba nawe uyafuna ukwakha umzimba wakho kwaye ube namandla? Masithethe ngale nto (Uqeqesho Lwamandla)!

Ukuba ungumntu osemtsha, okanye ukuba umntwana wakho ukuloo minyaka, akumangalisi ukuba unomdla wokuba namandla nokwakha umzimba omncinci. Mhlawumbi ukuba nobuchule kwezemidlalo, mhlawumbi ukuphucula inkangeleko yakho, okanye ukuhlala usempilweni. Ngoko ke, makhe sifunde ngakumbi ngale nto ibizwa ngokuba 'luQeqesho lwaMandla' okanye imithambo eyenziwayo ukwakha amandla.

Yintoni 'uQeqesho lwaMandla'?

Ngamafutshane, 'Uqeqesho Lwamandla' luhlobo oluthile lomthambo owakha izihlunu zakho kwaye wonyusa amandla azo. Sisebenzisa ubunzima koku. Ngamanye amaxesha lubizwa ngokuba 'luQeqesho Lokumelana', kuba lwenza izihlunu zisebenze ngokuchasene nokuxhathisa okuthile. Cinga ngako, xa uphakamisa ubunzima, izihlunu zakho ziziva zidiniwe kancinci, akunjalo? Oko kudinwa kuko okwenza izihlunu zomelele. Singasebenzisa izinto ezahlukeneyo koku:

• 'Iintsimbi ezikhululekileyo': Ezi ziintsimbi ohlala uzibona kwiindawo zokuzivocavoca umzimba, ezifana nee-dumbbells kunye nee-barbells. Usenokuba ukhe wazibona izinto ezibizwa ngokuba yi-'kettlebells'. Ezi zilula ukuzithwala kwaye azibizi kakhulu. Nangona kunjalo, kufuneka uziqhelise ukuzilolonga nazo ngokufanelekileyo, okanye unokwenzakalisa umzimba wakho ukuba uzenza gwenxa.
• Oomatshini bokujima: Aba badla ngokufumaneka kwiindawo zokuzilolonga, okanye mhlawumbi kumagumbi okuzilolonga esikolweni. Aba matshini benza kube lula ukuzilolonga ngokufanelekileyo kuba umatshini ngokwawo ulawula iintshukumo zakho.
• Iibhendi zokuxhathisa: Ezi ziibhendi ezolulayo ezinika ukuxhathisa okuhle kwimisipha ngelixa uzilolonga.
• Ubunzima bomzimba wakho: Ewe, ungenza uqeqesho lokuqinisa umzimba ngaphandle kwezixhobo. Cinga ngee-push-ups, ii-squats, ii-sit-ups, njl. Ezi zinto zisebenzisa ubunzima bomzimba wakho.

Khumbula: Ukuba awukafiki kwixesha lokufikisa (oko kuthetha ukuba umzimba wakho awukaqalisi ukutshintsha kakhulu), uqeqesho lokuqinisa luya kukwenza ube namandla, kodwa izihlunu zakho aziyi kukhula kangako. Emva kokufikisa, ingakumbi kubafana, ihomoni ye-testosterone ivelisa ukukhula kwezihlunu ngakumbi ngenxa yoqeqesho lobunzima. Abafana bane-testosterone engaphezulu kunamantombazana, ngoko ke izihlunu zabo ziya kukhula ngakumbi.

Zithini iingenelo zolu 'Qeqesho lwaMandla'?

Ayizizo izihlunu kuphela, oku kunezinye izibonelelo ezininzi kuwe.

• Ukomelela komzimba ngokubanzi kuyaphucuka: Umzimba wakho ufumana amandla angcono kunye nobuchule.
• Ubunzima bomzimba obuncinci buyanda:Oko kuthetha ukuba, amafutha omzimba ayancipha kwaye ubunzima bemisipha buyanda. Oku kubaluleke kakhulu kumzimba ophilileyo.
• Itshisa iikhalori ezingaphezulu : Njengoko usanda izihlunu, umzimba wakho utshisa iikhalori ezingaphezulu nokuba umile nje. Ngoko ke, oku kukwakunceda ukulawula ubunzima bakho.
• Yomeleza amathambo: Ukuzilolonga okuphakamisa ubunzima nako kuyawomeleza amathambo akho.
• Iphucula impilo yengqondo : Le yinto abantu abaninzi abangayicingiyo. Ukuzilolonga, ingakumbi ukuziqeqesha ngamandla, kunokunceda ukunciphisa uxinzelelo kunye nokuphucula indlela oziva ngayo . Kukwenza uzive ulungile ngawe.

Ndingayiqala njani le nto?

Kulungile, ngoku ekubeni unomdla, makhe sibone ukuba ungaqalisa njani kanye kanye. Kukho izinto ezimbalwa ekufuneka uziqaphele ngakumbi kunokuba unokucinga. 1. Bona ugqirha kuqala: Ewe, oku kubaluleke kakhulu. Ngaphambi kokuba uqale ukuphakamisa iintsimbi, bona ugqirha wakho ukuqinisekisa ukuba impilo yakho ifanelekile koku. Mhlawumbi uneengxaki zempilo ongazaziyo. 2. Fumana isikhokelo esifanelekileyo: Emva kokuba ugqirha ethe 'Kulungile', cela ingcebiso kumntu owaziyo ngale nto.

• Abaqeqeshi kwizikolo kunye nabaqeqeshi kwiindawo zokuzivocavoca bayazi kakuhle le nto. Izikolo ezininzi zifundisa ukuphakamisa iintsimbi okanye 'uqeqesho lwesekethe' kwiiklasi zokuzilolonga.
• Okanye, tyelela ijimu kwindawo okuyo uze ubone ukuba ungaya na kwiklasi yoqeqesho lokuqinisa umzimba okanye usebenze nomqeqeshi wakho. Kodwa qiniseka ukuba umntu omkhethayo uqinisekisiwe kwaye unamava okusebenza nolutsha, ingakumbi ukuba banamava.

3. Funda indlela eyiyo: Le yeyona nto ibalulekileyo. Okokuqala, funda indlela yokwenza umthambo ngaphandle kobunzima. Wakuba uwuqhelile, yongeza ubunzima kancinci kancinci. Qala ngobunzima onokubenza ngokulula izihlandlo ezi-8-12 ngexesha. 4. Yiba nomntu okufutshane (uSpotter): Xa uphakamisa iintsimbi – nokuba ziintsimbi zasimahla okanye kumatshini – kubalulekile ukuba nomntu okufutshane oza kukujongisisa. Ingakumbi ukuba uphakamisa iintsimbi ezinzima, ‘uSpotter’ ngumntu onokukunceda., ngokuqinisekileyo kufuneka wenze njalo. Khawuthelekelele ukuba nokuba usempilweni kakhulu, ngamanye amaxesha awukwazi ukwenza ukuphindaphinda kokugqibela. Ukuba wenza umthambo wengalo ofana ne-"Biceps curls", ungabeka ubunzima phantsi. Nangona kunjalo, ukuba wenza umthambo ofana ne-"Bench press", olu luqheliso lwesifuba, ukuba awukwazi ukulawula ubunzima, bunokuwela esifubeni sakho bubangele ingozi enkulu. Ukuba kukho "spotter", unokukusindisa kuloo ngozi.

Ngaba Uqeqesho Lokuqinisa Lukhuselekile Ngokwenene?

Ngokubanzi, iinkqubo zoqeqesho lokuqinisa umzimba zikhuselekile kakhulu xa zenziwe ngokuchanekileyo . Xa zenziwe ngokuchanekileyo, aziyi kuwonakalisa amathambo akho asakhulayo. Nangona kunjalo, abantu abaneengxaki ezithile zempilo - umzekelo, uxinzelelo lwegazi oluphezulu olungalawulekiyo, ukuxhuzula, okanye isifo sentliziyo - kufuneka bafumane imvume kugqirha wabo ngaphambi kokuba baqale into efana nale.

Ukuba uziva into engaqhelekanga ngelixa uzilolonga, ukuba uziva iintlungu, okanye ukuba uva okanye uva isandi "sokucofa" emzimbeni wakho, yeka ngoko nangoko. Bona ugqirha ukuze ufumane ukuba yintoni na ngaphambi kokuba uqale ukuzilolonga kwakhona. Kusenokufuneka utshintshe inkqubo yakho yoqeqesho okanye uyeke ukuphakamisa iintsimbi okwethutyana de kube yilapho ukwenzakala kuphola.

Abantu abaninzi bacinga ukuba zonke iindlela zokuphakamisa iintsimbi ziyafana. Nangona kunjalo, 'uQeqesho lwaMandla', 'uXhaso lwaMandla', kunye 'nokwakha umzimba' zizinto ezahlukeneyo.

• I-Powerlifting imalunga nokuba ungakanani ubunzima onokubuphakamisa ngexesha elinye.
• Injongo yokwakha umzimba ngokukhuphisanayo kukwandisa ubukhulu kunye nokuma kwezihlunu.

Kubalulekile: Ukuzilolonga ngePowerlifting, ukuzilolonga ngedeadlifting, kunye nokwakha umzimba akukhuthazwa kubantu abancinci abasakhula, kuba banobungozi obukhulu bokwenzakala kakhulu.

Abanye abantu bayalingeka ukuba basebenzise izinto ezifana ne-'Anabolic steroids' ngethemba lokwakha izihlunu ezinkulu. Ezi zizinto eziyingozi kakhulu. Ezi zinokubangela iingxaki zexesha elifutshane ezifana nokutshintsha kweemvakalelo, i-acne, impandla, kunye noxinzelelo lwegazi oluphezulu. Zinokubangela neengozi ezinde nezinzima ezifana nomhlaza, isifo sentliziyo, kunye nokungabi nabantwana. Ngoko ke, ungaze usebenzise ezo zinto.

Injani indlela yokuzilolonga enempilo?

Nazi ezinye zeendlela ezisisiseko onokuzilandela xa uqeqesha ngamandla:

• Soloko usenza 'i-warm up' ngaphambi kokuzilolonga ngakunye: Yenza imizuzu emi-5 ukuya kweli-10 'yokuzilolonga okunamandla' (oko kukuthi, ukuzilolonga okufudumeza umzimba wakho). Oku kuya kulungiselela izihlunu zakho kunye namalungu akho ukuzilolonga.
• Ukuba usandul’ ukuqala, qala ngokuzilolonga umzimba kuqala:Chitha iiveki ezimbalwa usenza ii-sit-ups, ii-push-ups, kunye nee-squats ukuze uphucule indlela osebenza ngayo kunye nobuchule bakho. Kubalulekile ukwenza ezi mithambo ngokuchanekileyo ngaphandle kokusebenzisa iintsimbi ekuqaleni.
• Wakuba ufunde indlela eyiyo yokwenza izinto, qala ngobunzima obukhaphukhaphu: nokuba bubunzima obungenabunzima okanye ibhendi yokumelana. Njengoko amandla akho esanda, yongeza kancinci kancinci ubunzima, inani leeseti, okanye iintlobo zokuzilolonga.
• Qala ngokuphindaphinda oku-8-12 kwiseti nganye: Iseti enye okanye ezimbini ziya kwanela ekuqaleni. Umqeqeshi okanye utitshala oqinisekisiweyo unokuyila inkqubo efanelekileyo kuwe.
• Funda indlela echanekileyo, soloko uziqhelisa phantsi kweliso: Oku kubaluleke kakhulu, njengoko besitshilo ngaphambili.
• Zipholise emva kokuzilolonga ngakunye: Emva kokuzilolonga, yenza umsebenzi olula kunye nokuzolula ungashukumi (oko kukuthi, ukubamba indawo okwethutyana elifutshane). Oku kunceda izihlunu zakho zibuyele esiqhelweni.

Ukuze ufumane iziphumo ezilungileyo, yenza uqeqesho lokuqina imizuzu engama-20-30 iintsuku ezi-2 okanye ezi-3 ngeveki. Phumla ubuncinane usuku olunye phakathi kweeseshoni. Sebenzisa amaqela amakhulu emisipha ezingalweni zakho, emilenzeni, nasembindini - oko kukuthi, isisu sakho, umqolo, kunye neempundu. Uqeqesho lokuqina yinxalenye nje yesiqhelo sokuzilolonga esilinganiselayo. Iingcali zicebisa ubuncinane iyure yomsebenzi womzimba ophakathi ukuya konamandla ngosuku. Kufuneka iquke:

• Umsebenzi we-aerobic (cardio): Ezi ziqinisa intliziyo yakho kunye nemiphunga. Izinto ezifana nokuhamba, ukubaleka, kunye nokudada zizinto ezilungileyo zokuzilolonga nge-aerobic .
• Ukolula: Oku kuphucula ukuguquguquka komzimba wakho.

Kwakhona, ukuze ufumane iziphumo ezilungileyo, khawuleza uphile emva kokuzilolonga, sela amanzi amaninzi, kwaye utye ukutya okunesondlo.

Umyalezo wokugqibela oya ekhaya

Ukuba ucinga ngokuqala uqeqesho lokuqinisa umzimba, yingcinga entle leyo! Kodwa, khumbula:

• Ukhuseleko luza kuqala: qala ngokubuza ugqirha, ufumane ingcebiso kumntu owaziyo, uze ufunde indlela yokukwenza ngokufanelekileyo.
• Qala kancinci: Musa ukutsiba ukuphakamisa izinto ezinzima ngaxeshanye. Yakha kancinci kancinci.
• Mamela umzimba wakho: Ukuba kubuhlungu, yeka. Musa ukuzinyanzela.
• Yenza kube mnandi: Khetha uhlobo lomthambo oluthandayo. Emva koko uya kuziva ufuna ukuqhubeka.
• Ungaze uchukumise izinto eziyingozi ezifana 'ne-steroids'. Eyona nto ilungileyo kukuba sempilweni kwaye ube namandla ngokwendalo.

Ukuba uneminye imibuzo malunga noku, ungoyiki ukubuza ugqirha wakho, utitshala wezemidlalo wesikolo, okanye umqeqeshi othembekileyo. Ndikunqwenelela ithamsanqa!

---

uqeqesho lwamandla, uqeqesho lokuxhathisa, ukwakha izihlunu, ukomelela kolutsha, ukuphakamisa iintsimbi ngokukhuselekileyo, iingenelo zokuzilolonga, inkqubo yokuzilolonga, uqeqesho lwamandla, ukukhula kwezihlunu, umthambo wolutsha, ukuphakamisa iintsimbi ngokukhuselekileyo, iingenelo zokuzilolonga, imikhwa esempilweni