Iindaba

Isitshixo ekunciphiseni ukuzilolonga kwakho kukwenza ubalo ngalunye lwesibini.Amalungiselelo athile anokubhekisela kule migaqo ilandelayo.

■1.Buyela kwiziseko

Abantu abaninzi baqhele ukuchitha ukuya kuthi ga kwiiyure ezintathu kwindawo yokuzivocavoca ngexesha, kwaye banokuba nexhala lokuba ukunciphisa ixesha lokuzilolonga kuya kukhokelela ekwehleni kokuqina.Kodwa kuvela ukuba akunjalo.Amanqanaba okufaneleka anokugcinwa ngaphantsi kwemizuzu engama-60 yokuzivocavoca ngeseshoni nganye, njengomqeqeshi oqeqeshiweyo we-IFBB uWallis.Njengoko wayesebenza kwi-PhD yakhe, wayengakwazi ukwenza umthambo ngaphezu kabini ngeveki.Wenza kuphela iseti enye kumthambo ngamnye, kodwa kufuneka awenze ngokupheleleyo.Ngolunye usuku lokuzilolonga umzimba ongasentla, ngolunye usuku lokuzivocavoca amalungu angaphantsi, ixesha ngalinye imizuzu eyi-15 ukugqiba, veki nganye ixesha lokuzilolonga elicocekileyo yimizuzu engama-30 kuphela!Yaye ukomelela kwakhe emzimbeni ebengatshintshi.

2. Ngaphezulu okanye ngaphantsi zonke zingcono kunanto

Abanye abantu bacinga ngempazamo ukuba awukwazi ukuziqhelanisa namaxesha ama-5 ngeveki rhoqo, akufanele uzilolonge konke konke.Oku akuyonyani, kuba ukuziqhelanisa okuncinci kungcono kunokungabikho kwaphela, kwaye lincinci ixesha lokuziqhelanisa.

Endaweni yokwenza izizathu ezingathi awunaxesha lokuzilolonga, yicwangcise kusuku lwakho kwaye ubonise ngokungathi ngumhla weshishini.Yiba nenkqubela kwaye ugxininise xa usenza umthambo.

Izicwangciso zokuzilolonga ezonga ixesha zilula kwaye azilandeli iinkqubo ezintsonkothileyo.Undoqo kukusebenza kakuhle.Ukusebenza kakuhle kunokuphuculwa ngoku:

A. Yandisa ukuqina kokuziqhelanisa - nciphisa ixesha lokuphumla phakathi kweeseti, sebenzisa iindlela zoqeqesho eziphucukileyo, kwaye usebenzise imithwalo enzima.

B. Khuthaza inkuthazo yengqondo — Khumbula umdlandla owawunawo xa wawuqala ukwenza umthambo?Fumana indlela yokugcina enye yaloo nkanuko iphila, kwaye ukwazi ukuba ungayenza ngemizuzu engama-30 yinto ekhuthazayo ngokwayo.

C. Lungisa ucwangciso lwakho — Kufuneka uhlengahlengise ucwangciso lwakho lomthambo rhoqo ukuze ufumane iziphumo ezigqwesileyo.

■ Yintoni ekufuneka yenziwe?

Sahlulahlula umzimba wethu kumalungu aphezulu nasezantsi.Ngenye imini sasebenza esifubeni sethu, umva, amagxa, i-biceps kunye ne-triceps, kwaye ngolunye usuku sasebenza kwi-glutes, i-quadriceps, i-biceps, ithole kunye ne-abs.Akukho lungu lomzimba lifanele ukungahoywa, ngoko musa ukuncama umthambo ukuze wonge ixesha.Ngaphambi kokuba uqalise uqeqesho, kuyafaneleka ukuphonononga imigaqo embalwa.

A. Mamela imiqondiso yomzimba wakho — umthambo awunakwenza inkqubela ngeendleko zokwenzakala emzimbeni.Endaweni yoko, ukuba uziva ngathi kukho into engalunganga, luphawu lomzimba wakho olulumkisayo ukubona ingxaki kwaye uyilungise.

B. Qinisekisa umgangatho wokuhamba - ungavumeli ixesha ukuba liqiniswe kwaye linganikeli ingqalelo kumgangatho wokuhamba, yonke intshukumo kufuneka ibe phantsi kolawulo.

C. Qinisekisa uluhlu lwentshukumo - Zama ubuninzi beentshukumo kwintshukumo nganye.

D. Qinisekisa ukuba uchacha — Musa ukwenza omnye umthambo de iqela lezihlunu libuyele ekudinweni kokugqibela.

■4.Inani lamaqela namaxesha

Yenza iiseti ezi-2 ukuya kwezi-3 ze-8 ukuya kwi-12 reps yokuzivocavoca ngalunye, kuxhomekeke kwilungu lomzimba kunye nokuzilolonga.

■5.Isantya sesenzo

Kubalulekile ukuba ube neentshukumo ezilawulwayo nezizinzileyo.Into yokuba ugqatsa ugqatso ixesha ayithethi ukuba ubaleka ngathi uyatsha.Landela isingqisho semizuzwana emi-2 ukuphakamisa, imizuzwana emi-4 ukubuya, kwaye wenze yonke into ngononophelo.

■6.Ziqhelanise namaxesha

Ukuze ufumane iziphumo ezingcono, yenza umthambo welungu ngalinye lomzimba kabini ngeveki.Xa kuthelekiswa nesiqhelo sokwenza imithambo emi-4 kwinxalenye nganye kunye neeseti ezi-4 kumsebenzi ngamnye, indlela echazwe apha ilula kakhulu kwaye iyasebenza.Ibandakanya imithambo engundoqo emininzi, encediswa bubuchule bobugcisa boqeqesho.