Indlela yokuba namandla ngakumbi? Uqeqesho lwamandla. Ukuphuhliswa kwamandla emzimbeni

Akusiyo imfihlo kunoma ubani ukuba amandla angokomzimba akusiyo kuphela isisombululo esibalulekileyo, kodwa kwaye ukhuseleko kunye neminye imigaqo yokuthandwa ngumntu. Bonke abantu bafuna ukwazi ukuba babe namandla kangakanani emzimbeni, nangona bengathethi ngento endlebeni. Kodwa, ngelishwa, inxalenye encinci ithatha nayiphi na inyathelo kule nto. Ukuze ube namandla, kubalulekile ukuhlakulela zonke izihlunu zomzimba wakho. Ukuphuhliswa kwezihlunu kuninzi kunokuchaphazeleka ngokutya okufanelekileyo kunye nokuqeqeshwa kwamandla.

Umntu onamandla

Masiqonde. Ngubani umntu oqinileyo? Lo ngumntu onokuyifaka isikhwama ukuya kumgangatho we-12 aze amkhusele ngokuhlwa. Imbonakalo yemvelo eyenziwa ngabasetyhini bakhangwa ngamandla. Ifom yomzimba yinto eyasindisa ookhokho bethu kwiiwaka eziliwaka zeminyaka edlulileyo, kwaye ngoku kuya kusinceda siqiniseke ngakumbi kwiimeko zedolophu yanamhlanje.

Isondlo esifanelekileyo

Isondlo somntu ochaphazelekayo ukuphuhliswa kwamandla emzimbeni kufuneka alinganise kwaye alungele. Kubalulekile ukuhambelana nesondlo esithile kunye nokukhupha iimveliso ezingenakusebenza, okanye ezikhokelela ekuphelelweni. Kungakhathaliseki ukuba bangaphi abantu abaya kuqeqesho oluqinileyo kwaye bangathathi insimbi, uya kuhlala ebona manani afanayo kwisikali kwaye azibuze ukuba kutheni ubunzima bukhula. Njengoko kunjani na, isondlo kufuneka ikwazi ukuqonda ukuba yintoni kwaye ichaphazela njani umzimba.

Amandla kufuneka asombulule le mi sebenzi elandelayo:

• Gcina iikhalori ezaneleyo ukuze umzimba ungaziva ulambile emini. Ukuvakalelwa yindlala yintsiba enkulu kwiindlela zokuphuhliswa kwezisipha. Xa umzimba udinga izixhobo zokutsha, kuyakuqala ukutshisa kuphela amaqheba anamafutha, kodwa kunye neeprotheni.
• Kwakhona, ukondla kufuneka kuthinte ukunciphisa okanye ukwanda kwindleko yomzimba. Nantsi into incike kwimisebenzi. Ukubeka isisindo nokuqeqeshwa kwamandla - inxalenye ebalulekileyo yokwakhiwa komntu onamandla okuqala.
• Ukutya kufuneka kukunciphise inani lamanqatha kunye nokwandisa ubunzima be-muscle.
• Kwakhona, ukutya kukuchaphazela imvelaphi ye-hormonal. Ukuphuhliswa kwamandla emzimbeni kwindoda ngokukhawuleza nangokwemfanelo, i-hormone ye-hormone ye-testosterone kufuneka ikhutshwe.

Uqeqesho lwemizimba

Ukongezelela kwisondlo esifanelekileyo, esenza iipesenti ezingama-30 impumelelo, kubalulekile ukukhumbula ngemidlalo. Kucetyiswa ukuqhuba iiklasi kwiholo kunye nomqeqeshi, kodwa ukuba ngenxa yezizathu ezithile oku akunakwenzeka, unokusebenzisa isetyenzisi sekhaya okanye ujoyine intshukumo ethi "Workout". Kwakhona kubalulekile ukukhumbula ukuba nayiphi na indlela ukuqeqeshwa kwamandla kuphazamisayo, kwaye kuyinqweneleka ukulungisa ngokufanelekileyo isicwangciso soqeqesho ngaphambi kokuqhubeka.

Uqeqesho luyahlukahluka kuxhomekeke kwinto enomdla kakhulu kuyo - ukukhululeka okanye amandla. Umthwalo ngokomzimba kula maxesha kuya kubaluleka. Ukuba sithetha ngamandla, ngoko kukho umgaqo omkhulu - kungcono ukwenza ukuphindaphinda ngaphantsi, kodwa ngobunzima obuninzi.

Usebenziso ngalunye lunembopheleleko yokusebenza kunye neqela elilodwa lomzimba. Ngokwemimiselo, amaqela omzimba ahlukaniswe ngamaqela omzimba: iingalo, umva, isifuba, umcino, imilenze. Uqeqesho luyakhelwe ngendlela ekhethiweyo nganye yeqela lemihlunu ngosuku. Umhla womsebenzi ngumhla wokuphumla. Le yona khetho efanelekileyo yokuqeqesha, njengoko abaninzi abaqeqeshi bathi.

Ukongezelela, i-amino acids kunye neprotheni ziyafumaneka kwiindawo zemidlalo ezikhethekileyo. Uninzi lwezemidlalo ezidibanisa ne-soyil, okanye i-anabolic, kodwa lelinye ibali. Ezemidlalo ezondlo - ezi zizondlo ezifanayo ezinokufunyanwa ngokusebenzisa inyosi yenkukhu okanye iglasi yobisi, kuphela kwifom eyomileyo, ifowdery. Akulonakalisi impilo kwaye ayitshintshe imvelaphi ye-hormonal, kodwa uncedo ekuqiniseni ubunzima be-muscle.

Iimvumi okanye izisindo zokukhulula

Abagijimi abaninzi bakholelwa ngokufanelekileyo ukuba ukhetho lufanele lunikezelwe ekufeni, kwi-bench press and squats nge-barbell, kwaye ngoko umbuzo wokuba unamandla kangakanani ngokwenyama uya kutshabalala ngokwawo. Le ngcamango iphosakeleyo kuba wonke umntu unomntu ngamnye, kwaye umzekelo, izifiso azikwazi ukuzenzela abantu abaneentlungu ezingapheliyo. Okokuqala kufuneka uqeqeshwe, kwaye unokwenza ngokuncediswa kwe-pull-ups kunye ne-simulators.

Umntu osandul 'ufikelele ekuzivocavoca kufuneka anike ukhetho kwiimimulator, ubuncinci kude kube yimisipha eqhelekileyo. Iimifanekiso zenzelwe ngendlela enjengokunika umthwalo omkhulu, ngaphandle kokungabikho kokulimala. Abafanisi bafaka i-corset ye-muscular, stabilizers, kunye nezobugcisa bokusetyenziswa ngokusemthethweni. Emva kweenyanga ezimbini okanye ezintathu zoqeqesho olusebenzayo kwiimimodeli, unako ukuya kwiinqweliso zamahhala.

Inani lokuphindaphinda kunye nezisindo

Njengoko sele sichazwe ngasentla, xa sisebenzisana nokukhululeka kunye namandla, kufuneka kube neendlela ezahlukeneyo. Ukuba unomdla kumbuzo wokuba unamandla kangakanani, khumbula: ukuphindaphinda okuncinane - ubunzima obuninzi. Njengomthetho, abadlali bazama ukuthatha ubunzima ngendlela efana nokwenza ukuphindaphinda kwama-10-12 kwindlela ezi-3-4 kwi-projectile.

Ewe, kukho iingozi. Ukusebenzisa ngisho nezisindo ezinkulu kwakuyimpumelelo, kufuneka uhlawule ingqalelo kwindlela yokusebenza. Kubaqalayo, ekuqaleni kucetyiswa ukwenza okuphindaphindiweyo ngokuphindaphinda ubunzima, ukuze kusebenze ubuchule kwaye usebenze ngokuzenzekelayo.

Iingcebiso ezongezelelweyo kumbuzo wendlela yokuqina ngamandla

• Ungakulibali ukutya ngokufanelekileyo, kwaye khumbula ukuba kufuneka udle iiyure eziyi-1.5 phambi kweeklasi kunye neyure kamva, ukuze uqeqesho luphumelele kwaye lufunde iproteinyini kangako.
• Ukubuyiselwa, umzimba ukwakha ubunzima be-muscle, kwaye kwenzeka kuphela kwimeko ehleliyo. Ukuqiniswa nokukhula kwezihlunu kwenzeka ephupheni, ngoko kuyimfuneko ukulala ngaphantsi kweeyure eziyi-8 ngosuku, kuyinqweneleka ukuba ungathinteli ukulala.
• Ukuze ufumane ukulimala okungadingekile, sebenzisa izixhobo ezongezelelweyo, njengama-bandages elastic and other accessories. Xa usebenza nezixhobo ezinzima kakhulu, kungcono ukusebenzisa i- corsets ekhethekileyo yokugcina i- backset.
• Ngaphambi koqeqesho, kufuneka kube nefudumala. Ngexesha lokufudumala kufuneka ufudumise imisipha yakho nomzimba. Ngenxa yale njongo, i-treadmill iphambili. Ukushisa okusebenzayo komzimba wembaleki ngama-37 degrees. Ukongeza kokufudumala izihlunu, kuyimfuneko ukunweba nokulula izandla.

Ngombulelo ngokuqhubekayo, ukunyamezela okusemzimbeni kunye nokutya okufanelekileyo unokuba ngumntu onamandla kwaye onempilo.