Uma ungumuntu osemusha, noma mhlawumbe ungumzali wengane esencane, uyasiqonda isifiso semvelo sokwakha amandla nokuthuthukisa ukuqina komzimba wakho. Kungakhathaliseki ukuthi uhlose ukugqama kwezemidlalo, ukukhulisa ukuzethemba kwakho, noma umane ulondoloze indlela yokuphila enempilo, ukuqeqeshwa kwamandla kuyindlela enhle yokufinyelela leyo migomo. Ake singene shí ekutheni kuyini ukuqeqeshwa kwamandla nokuthi ungaqala kanjani ngokuphephile.
Kuyini Ukuqeqeshwa Kwamandla?
Kalula nje, ukuqeqeshwa kwamandla kuyindlela ekhethekile yokuzivocavoca eyenzelwe ukwandisa imisipha nokuthuthukisa amandla omzimba. Ngokuvamile okubizwa ngokuthi 'ukuqeqeshwa kokumelana,' kuhilela ukwenza imisipha yakho isebenze ngokumelene namandla angaphandle. Uma uphakamisa isisindo, imisipha yakho izizwa icindezelekile kancane—lokhu kucindezeleka yikho kanye okuyenza ikhule ibe namandla ngokuhamba kwesikhathi. Ungenza lezi zivivinyo usebenzisa izindlela eziningana:
- Izisindo Zamahhala: Lawa ngamathuluzi ajwayelekile owabonayo ejimini, njenge-dumbbell, i-barbell, kanye ne-kettlebells. Nakuba esebenziseka ngezindlela eziningi futhi engabizi kakhulu, adinga ubuchwepheshe obufanele ukuvimbela ukulimala.
- Imishini Yokukala Isisindo: Ngokuvamile itholakala ezindaweni zokuzivocavoca nasezikhungweni zokuzivocavoca, lezi zinhle kakhulu kubaqalayo ngoba ziqondisa ukunyakaza kwakho futhi zilawula ububanzi bokunyakaza kwakho, okwenza kube lula ukugcina isimo esifanele.
- Amabhande Okumelana: Lawa mabhande anwebekayo anikeza ukumelana okuphumelelayo kwemisipha yakho futhi ayindlela enhle yokwakha amandla ngaphandle kwemishini esindayo.
- Isisindo Somzimba: Awudingi njalo imishini yokwakha amandla! Ukuzivocavoca okufana nama-push-up, ama-sit-up, kanye nama-squats kusebenzisa isisindo sakho somzimba njengokumelana, okwenza kube kuhle kakhulu ekuqeqeshweni noma kuphi.
Inothi elifushane ngokukhula: Uma ungakafiki esikhathini sokuthomba, ukuqeqeshwa kwamandla ngokuqinisekile kuzokukwenza uqine, yize ungase ungaboni ukwakheka okukhulu kosayizi wemisipha. Ngemva kokuthomba, izinguquko zamahomoni—ikakhulukazi ukwanda kwe-testosterone kubafana—zivumela ukukhula kwemisipha okuvelele kakhulu ngenxa yokuphakamisa izinsimbi. Ngenxa yalokhu kungafani kwezinto eziphilayo, i-muscle hypertrophy (ukwanda kosayizi) ivame ukubonakala kakhulu kubafana kunamantombazane.
Yiziphi izinzuzo zokuqeqeshwa kwamandla?
Ukuqeqeshwa kwamandla kudlulela ngalé kokwakha imisipha emikhulu; kunikeza izinzuzo eziningi zezempilo:
- Ukuqina Komzimba Okuthuthukisiwe: Uzobona ukwanda kokuguquguquka, ukukhuthazela, kanye namandla omzimba emisebenzini yakho yansuku zonke.
- Ukwanda Kwesisindo Somzimba Esiqinile: Kusiza ekunciphiseni amafutha emzimbeni ngenkathi kukhulisa imisipha yamathambo . Lokhu kulinganisela kuyisihluthulelo sokwakheka komzimba okunempilo.
- Ukushiswa Okune-Caloric Ephakeme: Izicubu zemisipha ziyasebenza ngokwe-metabolic; uma unama-calorie amaningi, umzimba wakho ushisa ama-calorie amaningi ngisho nalapho uphumule, okusiza ekulawuleni isisindo ngendlela enempilo.
- Amathambo Aqinile: Ukuzivocavoca kokumelana kubeka ukucindezeleka okunempilo emathanjeni akho, okusiza ukwandisa ukuqina kwawo kanye namandla awo wonke.
- Impilo Yengqondo Ethuthukisiwe: Ukuqeqeshwa kwamandla kuyithuluzi elinamandla lokunciphisa ukucindezeleka nokuthuthukisa isimo sakho sengqondo . Ukufeza imigomo yakho yokufaneleka kunikeza ugqozi olukhulu ekuzithembeni nasekuzethembeni kwakho.
Ngingaqala kanjani?
Uma ujabule ukuqala, kubalulekile ukusondela ekuqeqeshweni kwakho ngohlelo oluhlakaniphile noluhlelekile. Ukuphepha kufanele kube yinto eza kuqala kuwe ngaso sonke isikhathi.
1.Xhumana nodokotela wakho: Ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca, hlela ukuhlolwa nodokotela wakho. Bangaqinisekisa ukuthi uphilile ngokwanele ukuze uqeqeshwe ngamandla futhi basuse noma yiziphi izimo ezingaphansi ezingadinga ukuqashelwa.
2. Funa Isiqondiso Sochwepheshe: Uma usuthole imvume evela kudokotela wakho, funda kochwepheshe.
- Abaqeqeshi besikole noma abaqeqeshi bejimu bayizinsiza ezinhle kakhulu. Izikole eziningi zinikeza amakilasi okuphakamisa izinsimbi noma ukuqeqeshwa kwesekethe okwenzelwe abadlali abasebasha.
- Uma ujoyina ijimu, funa amakilasi noma abaqeqeshi bomuntu siqu. Njalo qiniseka ukuthi umqeqeshi wakho unesitifiketi futhi unolwazi oluthile lokusebenza nabantu abasebasha.
3. Yazi Indlela Yokwenza: Lesi yisinyathelo esibaluleke kakhulu. Hlala ufunda ifomu elifanele ngesisindo esingenalutho noma esincane kakhulu kuqala. Uma ifomu lakho seliphelele, khulisa kancane kancane ukumelana. Hlosa isisindo esikuvumela ukuthi wenze ukuphindaphinda okungu-8-12 ngokulawula okuhle.
4. Yiba Nomuntu Ohlolayo: Uma usebenzisa izisindo noma imishini yamahhala, ukuba nomuntu ohlolayo (ozokuqapha nokusiza) kubalulekile. Uma uphakamisa isisindo esinzima njengokucindezela ibhentshi bese uthola ukuthi awukwazi ukuqeda ukuphindaphinda, umuntu ohlolayo angakusiza ukulawula isisindo ukuze singaweli kuwe. Uma uzizwa ukhungathekile ngesisindo, ungangabazi ukucela usizo.
Ingabe Ukuqeqeshwa Kwamandla Kuphephile?
Yebo, uma kwenziwa ngobuchwepheshe obufanele kanye nokuqapha, ukuqeqeshwa kwamandla kuphephile kakhulu. Akulimazi amathambo akhula. Kodwa-ke, uma unezimo ezithile zezokwelapha—njengomfutho wegazi ophakeme ongalawuleki, isifo sokuwa, noma izifo zenhliziyo—kufanele uxhumane nodokotela wakho ukuze uthole uhlelo oluhlelwe ngokwezifiso ngaphambi kokuqala.
Uma uzwa ubuhlungu obungavamile, ukungakhululeki, noma uzwa umsindo 'wokuqhuma' ngenkathi uziqeqesha, yeka ngokushesha. Ngaphambi kokuba ubuyele ejimini, thintana nodokotela ukuze ahlole inkinga. Kungase kudingeke nje ulungise indlela yakho yokuziqeqesha, noma kungadingeka ukuthi uthathe ikhefu ekuphakamiseni izinsimbi ngenkathi ululama.
Kubalulekile ukuqonda ukuthi akuzona zonke izivivinyo ezisekelwe ezisindweni ezifanayo. Ukuqeqeshwa kwamandla, ukuphakamisa amandla, kanye nokwakha umzimba kufeza izinjongo ezahlukene:
- I-Powerlifting igxile ekwandiseni inani lesisindo esiphakanyisiwe ngomzamo owodwa.
- Ukwakha umzimba ngokuncintisana kugxile kakhulu ekubukekeni, usayizi, kanye nokulingana kwemisipha.
Okubalulekile: 'Ukuphakamisa ngamandla,' ukuphakamisa izisindo ngomzamo omkhulu, kanye 'nokwakha umzimba' okuncintisanayo akukhuthazwa entsheni esakhula. Le misebenzi inengozi enkulu kakhulu yokulimala okukhulu phakathi nalesi sigaba sokukhula.
Abanye abantu bangase balingeke ukusebenzisa 'ama-anabolic steroids' ukuze bakhe imisipha ngokushesha. Lezi izinto eziyingozi kakhulu. Esikhathini esifushane, zingaholela ekushintsheni kwemizwelo, ekuqubukeni kwezinduna, ekulahlekelweni izinwele, kanye nomfutho wegazi ophakeme. Isikhathi eside, zibeka izingozi ezinkulu zempilo okuhlanganisa umdlavuza, isifo senhliziyo, kanye nokungabi nabantwana. Ngenxa yalezi zizathu, sicela ugweme ngokuphelele izinto ezinjalo.
Isimiso sokuqeqeshwa okunempilo sibukeka kanjani?
Uma uqala ukuqeqeshwa kwamandla, landela le mithetho eyisisekelo:
- Hlala ufudumala: Yenza imizuzu emi-5-10 'yokuzivocavoca okunamandla' (ukuzivocavoca okubandakanya ukunyakaza). Lokhu kulungiselela imisipha namalunga akho umsebenzi ozayo.
- Uma usaqala, qala ngokuzilolonga ngesisindo somzimba: Chitha amasonto amaningana wenza ama-sit-up, ama-push-up, kanye nama-squats ukuze uthuthukise isimo sakho kanye nobuchwepheshe bakho. Ukwazi lezi zinyathelo ngaphandle kwesisindo esengeziwe kubalulekile.
- Uma usuyifundile le ndlela, qala ngezisindo ezilula: Qala ngezisindo ezilula 'ezikhululekile' noma 'izinsimbi zokumelana' eziqinile. Njengoba amandla akho ethuthuka, khulisa kancane kancane isisindo, amasethi, noma izinhlobo ezahlukene zokuzivocavoca.
- Hlosa ukuphindaphinda okungu-8-12 ngesethi ngayinye: Qala ngesethi eyodwa noma ezimbili ekuqaleni. Umqeqeshi oqinisekisiwe noma umqeqeshi oqeqeshiwe angakusiza ukuklama uhlelo olufanela izidingo zakho.
- Gxila ebuchwephesheni obufanele futhi uhlale uqeqesha ngaphansi kokuqondisa: Njengoba kushiwo ngaphambili, lesi yisici esibaluleke kakhulu sokuqeqeshwa kwakho.
- Phola njalo: Ngemva kokuzivocavoca, yenza umsebenzi olula olandelwa 'ukwelula umzimba' (ukubamba ukwelula umzimba isikhathi esithile). Lokhu kusiza imisipha yakho ukuthi ilulame kahle.
Ukuze uthole imiphumela emihle kakhulu, hlose izikhathi ezimbili kuya kwezingu-3 ngesonto, ezithatha okungenani imizuzu engu-20-30 ngayinye. Vumela okungenani usuku olulodwa lokuphumula phakathi kwezikhathi. Qiniseka ukuthi usebenza amaqembu amakhulu emisipha ezingalweni zakho, emilenzeni, kanye 'nomgogodla'—okuhlanganisa isisu sakho, umhlane, kanye nemisipha yamalunga.
Ukuqeqeshwa kwamandla kuyingxenye eyodwa nje yesimiso esilinganiselayo. Ochwepheshe batusa okungenani ihora elilodwa lomsebenzi womzimba olinganiselayo kuya konamandla nsuku zonke, okufanele kufake:
- 'Umsebenzi we-aerobic (cardio)': Le misebenzi iqinisa inhliziyo namaphaphu akho. Ukuhamba, ukugijima, nokubhukuda kuyizindlela ezinhle kakhulu zokuzivocavoca nge-aerobic .
- 'Ukuzelula': Lokhu kusiza ekuthuthukiseni ukuguquguquka kwakho konke.
Ngaphezu kwalokho, ukuze uthole imiphumela emihle futhi ululame ngokushesha, hlala unamanzi anele futhi ulondoloze ukudla okunempilo nokulinganiselayo.
Umyalezo Wokuya Ekhaya Ovela eNirogi Lanka
Uma ucabanga ngokuqala ukuqeqeshwa kwamandla, lowo ngumqondo omuhle kakhulu! Kodwa-ke, khumbula la maphuzu:
- Ukuphepha kuqala: Xhumana nodokotela, funa iseluleko kuchwepheshe, bese ufunda izindlela ezifanele ngaphambi kokuba uqale.
- Qala kancane: Ungazami ukuphakamisa izinsimbi ezisindayo ngokushesha. Qhubeka kancane kancane.
- Lalela umzimba wakho: Uma uzwa ubuhlungu, yeka ngokushesha. Ungacindezeli ukucindezeleka ngokomzimba.
- Kwenze kube mnandi: Khetha izivivinyo ozijabulelayo ukuze uhlale ushukumiselekile ukuqhubeka.
- Ungalokothi usebenzise izinto eziyingozi njenge-steroids. Ukuhlala uphilile futhi wakha amandla ngokwemvelo kuyindlela engcono kakhulu yokuqhubekela phambili.
Uma uneminye imibuzo, ungangabazi ukubuza udokotela wakho, uthisha wezemfundo yomzimba, noma umqeqeshi othembekile. Sikufisela okuhle kodwa ohambweni lwakho lokufaneleka!
ukuqeqeshwa kwamandla, ukuqeqeshwa kokumelana, ukwakha imisipha, ukufaneleka kwentsha, ukuphakamisa izinsimbi okuphephile, izinzuzo zokuzivocavoca, inqubo yokuzivocavoca
