Labo abalandela isibalo sabo futhi bafuna ukuba nomzimba omncane kuphela kodwa futhi nomzimba omuhle wokuphumula bayazi ukuthi kungcono kunemidlalo yezemidlalo kulokhu ngeke kusize. Uhlu lwemidlalo yamandla lapho abesifazane bezama khona isandla sabo okuthile okumangalisayo futhi sifuna ukuhlala kwezinye zazo.
Ukubeka isisindo kwabesifazane
I-weightlifting iyinhlangano yemidlalo esekelwe ekusebenzeni umzimba wokuphakamisa isisindo. Kwakuvamise ukusetshenziselwa izigobolondo ezinjengezibalo kanye nesisindo semidlalo. Nakuba ukubhekwa ngokweqile kubhekwa njengeningi lezemidlalo, abantu besifazane bazama isandla sabo futhi bafeze impumelelo. Lapha yonke into ixhomeke ekufundeni komfundi, okumele kucabangele izici zomzimba wesifazane, okuyinto ngokwemvelo kunobuthakathaka kunowesilisa, lapho ukwakha iphethini yezifundo. Ngokuqondene nokwesaba kwabaningi abameleli bobulili obuhle ukuthi ngemuva kokuqeqeshwa umzimba wabo uzoshintsha futhi ube njengowesilisa, akunjalo. Uma ungathathi ama-steroid ngamanani angenamkhawulo, umzimba uzoqina, kodwa ngeke ushintshe ngaphandle.
Ukuphakama kwe-Kettlebell nabesifazane
Ukuphakama kwe-Kettlebell kuyathandwa kakhulu nabesifazane, ngoba akusizo nje ukudala umzimba omuhle, kodwa futhi ukuthuthukisa amandla. Phakathi kokufaneleka kwezisindo kungabizwa ngokuthi kukhona ukutholakala, umnotho kanye nokulula. Kodwa kubalulekile ukukhumbula ukuthi lokhu kuyimidlalo eyinkimbinkimbi kakhulu edinga ukulungiswa okujulile namakhono athile angokwenyama. Ngakho-ke, akunconywa ukuthi uqale ngezinsimbi ngesikhathi esisodwa. Kungcono ukuqala izifundo ezinhle zokuqeqeshwa ngokomzimba, bese uqhubekela phambili emithwalweni enzima kakhulu yokusebenza. Ngesikhathi esifanayo, ucwaningo luye lwabonisa ukuthi ukuqeqeshwa kwamandla okunjalo, ukucabangela izici zesayensi yezemvelo, kuqinisa imisipha kanye nemigqa yesigcawu se-pelvic, kuthuthukisa impilo nokubalwa. Kungcono ukuqala ukuqeqesha ngezisindo usencane, kuze kube ngu-18-20 iminyaka, ngakho-ke kulula ukufeza imiphumela oyifunayo, uma unquma ukukhetha lo mdlalo esikhathini esizayo, kufanele ufunde ngokucophelela futhi usebenzise ukuqeqeshwa ngaphandle kokulayisha umzimba wakho ngokweqile.
Ukwakhiwa kwamandla kwabesifazane
Uma uthanda amageyimu wezemidlalo, khona-ke u-powerlifting, uphelele ukuthuthukiswa kwemisipha nokukhuthazwa kwezempilo. Kungenxa yalomdlalo ungayinika umzimba wakho impumuzo ongasoze uyenze ngokusebenza kuma-simulators ekuzivocavoca. Yiqiniso, lokhu kuyinkimbinkimbi kakhulu, kodwa umphumela uyakufanelekela, kepha ukwesaba ukuthi ngemuva kokuqeqesha imisipha yakho kuyoba mkhulu njengamadoda, kungenasisekelo, ngoba umzimba wesifazane uhlelwe ngendlela ehlukile futhi lokhu akunakwenzeka. Okokuqala, ngenxa yokuthi abesifazane banezinga eliphansi kakhulu le-testosterone, elidlala indima ebaluleke kakhulu ekwandiseni ubukhulu bemisipha. Okwesibili, abesifazane abaningi abadli amaprotheni amaningi njengoba adinga ukukhula kwemisipha.
I-armwrestling yesifazane
Omunye umdlalo onamandla kubantu besifazane uyisandla se-armwrestling .
Omunye umncintiswano wokujabulisa, lapho abesifazane behlanganyela khona - ukuphakama kwengalo. Kuloluhlobo lokuncintisana, isisindo kufanele siphakanyiswe ngebhokisi elijikelezayo elijikelezayo elinamamitha angu-60 mm. Ukuze kunqobe kulo mdlalo, akuyona into ejwayelekile yokulungiselela umzimba, kodwa amandla okubamba, okubalulekile, ngakho-ke, emincintiswaneni enjalo abadlali bezemidlalo bavame ukuthatha ingxenye.