Bangaki abantu, izintandokazi eziningi - ezinye zikhetha ukuvocavoca, abanye - ukwakha noma i-hoton, futhi abanye bakhetha ukutadisha ekhaya. Noma kunjalo, noma ngabe iyiphi indlela oyikhethayo, ungahlala uthola indlela ephumelelayo yokupompa izintambo. Amakilasi adinga indlela edidiyelwe nokusebenza ngokuvumelana, ngakho-ke ukuqeqesha okuphumelelayo udinga ukwandisa ulwazi lwakho lwezemidlalo kanye nemisipha.
Kanjani ngokushesha ukuphambanisa izintombazane intombazane?
Ngokushesha - lokhu kungakanani isikhathi? Isonto? Ngeviki akunakwenzeka ukushintsha kakhulu izicubu zomzimba. Kodwa-ke, inyanga eyodwa, futhi, izinguquko ngeke zibonakale kalula. Ukuze ubone imiphumela yokuqala ebonakalayo, kufanele ibe okungenani izinyanga ezingu-3-6.
Okuthinta ijubane lokufeza umphumela endabeni yokupompa izintombazane intombazane:
- Ukuhlala njalo kokuqeqeshwa. Ngeke uzuze noma yini ngokwenza lokhu esimweni sokwethenjelwa. Ukuqeqesha kufanele kube izikhathi ezintathu ngesonto ukunikeza umphumela ohlala njalo.
- Udinga ukulungisa ukudla kwakho. Uma unika ukudla okumnandi nokucwilisayo, futhi wenze ukudla kwakho, amaqanda nemikhiqizo yobisi, kanye nemifino kanye nokudla okusanhlamvu, uzothola imiphumela esheshayo njengoba kudingwa amaprotheni ukudala izicubu zomzimba.
- Umthwalo omuhle. Uma ungatholi ama-muscle aches ngemuva kokuzivocavoca kwakho, khona-ke usuke buthakathaka kakhulu futhi umphumela uzofaneleka.
Njengoba sesichazile kakade, ezinsukwini ezingu-7 akunakwenzeka ukwakha umzimba omuhle, futhi ukuthola umphumela omuhle kakhulu, udinga ukuziphatha ngendlela ende. Ngakho-ke, ukuyeka igama elithi "okusheshayo", maduzane uzofika emgomweni futhi ungaphonsa umbono wakho uhhafu endleleni.
Indlela yokuphambanisa imisipha yamathambo entombazaneni ekhaya?
Ukuze udale umzimba omuhle ngaphandle kokushiya ekhaya, udinga ukuthola isisindo. Omunye usebenzisa amabhodlela wesihlabathi noma amanzi, kodwa kungcono ukuthenga ama-dumbbells endala anesisindo esingenani 2.5 -3 kg ngayinye. Ukuzivocavoca kulula:
- Izikwele ezinama-dumbbell ngokuhamba kancane, zidonsa izinyawo. Ingqikithi yezindlela ezingu-3 izikhathi ezingu-15.
- Izikwele ezinomlenze nasemilenzeni ehlukanisiwe kakhulu. Ingqikithi yezindlela ezingu-3 izikhathi ezingu-15.
- Ukuhlaselwa okuvamile ngama-dumbbells ezandleni. Amaqoqo amathathu kuphela angu-15 omlenze ngamunye.
- Ukuphakamisa umlenze oqondile kusuka esimweni sokuma kuzo zonke ezine. Amaqoqo amathathu kuphela angu-15 omlenze ngamunye.
- Ukuphakamisa umlenze ogobile uphakamise isikhundla sokuma kuzo zonke ezine. Amaqoqo amathathu kuphela angu-15 omlenze ngamunye.
- Ukuzivocavoca "ibhuloho emabhokisini" - kusuka endaweni "elele emhlane wakho ngamadolo aguqe" uchithe izintambo ezivela phansi. Ingqikithi yezindlela ezingu-3 izikhathi ezingu-15.
Into eyinhloko ukuqhuba lokhu kuqeqeshwa ngokukholwa okuhle, kancane kancane, ngokuthula futhi njalo. Khona-ke umphumela ngeke ugcine ulinde.
Indlela yokupompa izintambo ezinkulu intombazane?
Uma ufuna ubuhle obuhle obuhle nxazonke, kungcono ukuhamba nabo e-gym. Ngisho ngaphandle komqeqeshi ngamunye ungasebenzisa imisipha ngosizo lwe-simulators ne-bar:
- Izikwele ezine-barbell, amasethi amathathu wezikhathi ezingu-15.
- Phonsa ngezingqungquthela, amaqoqo angu-3 wezikhathi ezingu-12 emlenzeni ngamunye.
- Izikwele ku-Smith simulator, amaqoqo angu-3 izikhathi ezingu-15.
- Izikwele kumshini we-Gakk, amasethi angu-3 izikhathi ezingu-15.
- Ukubuyisela umlenze ngomthwalo emuva, amaqoqo ama-5 wezikhathi ezingu-12.
Ngokuvamile abaqeqeshi bazwa umbuzo wokuthi ingane encane ingayifaka kanjani izintambo. Impendulo ilula - ukwanda komzimba we-muscle, imithwalo ejwayelekile ephethe umthwalo kanye namaprotheni okunomsoco kuyadingeka. Okufanelekile, kufanele uthole ama-gramu angu-2 amaprotheni ngekhilogremu yesisindo somzimba ukuqinisekisa ukuthi inzuzo emisipha yomzimba. Ngempela, lokhu kungenzeka kuphela ukusetshenziswa kwemidlalo yokudla - isibonelo, amaprotheni.