Nje ukuba uchonge amaqela emisipha osebenza nawo, kufuneka uqonde ukuba zeziphi izixhobo ozisebenzisayo kunye nendlela osebenza ngayo.Abantu abancinci banokusebenzisa izixhobo ezikhulu zokuziqhelanisa, abantu abadala basebenzisa umthambo onzima wasimahla;Abasetyhini abafuna ukwenza ithoni yezihlunu zabo banokufuna ukuqwalasela imithambo engagungqiyo.
Izinto eziluncedo kunye nokungalunganga kwezixhobo ezisisigxina:
Kwabaqalayo, izixhobo ezimileyo zifanelekile kuba zikhuselekile ngokufanelekileyo.Izixhobo ezininzi ezimileyo ziyilelwe ukubeka umzimba wakho kwindawo kwaye zikukhokele kwintshukumo ngaphakathi kwemida ekhuselekileyo.Ukuba bubunzima obukhululekile, bufuna ukuba ugcine ibhalansi kunye nokuzinza njengoko uhamba.
Ukongezelela, izixhobo ezimileyo ezenziwe ngokwesayensi zingcono "ekuzihlukaniseni" isethi ethile yezihlunu.Ukuzihlukanisa kwimpilo kuthetha ukugxila kwiqela elinye lezihlunu kunokuba zininzi ngexesha elinye.Oku kuncedo kwimisebenzi efuna ukuqinisa iqela elithile, okanye iqela elibuthathaka lemisipha.
Nangona kunjalo, izixhobo ezisisigxina nazo zineengxaki.Ngokomzekelo, ayizizo zonke izixhobo ezilungele wonke umntu, ingxaki ehlala idibana nabasetyhini.Umzekelo, awukwazi ukuphatha izixhobo ezimileyo kunye nawe.Xa uhamba uhambo lwezoshishino okanye iholide, ungasebenzisa iintsimbi zamahhala okanye izandla zakho ezingenanto ukuze uhlale uzilolonga.
Izinto eziluncedo kunye nokungalunganga kobunzima basimahla:
Ubunzima obukhululekile buguquguqukayo kunezixhobo ezisisigxina.Izixhobo ezimileyo zihlala ziyilelwe intshukumo ethile okanye iqela lezihlunu, kodwa iperi yeedumbbells okanye ibhegi yokungqisha inokwenza uninzi lwemithambo yokuqina kweqela lezihlunu.
Kodwa, kwabaqalayo, iintsimbi ezinzima zasimahla akulula ukuzibamba, zifuna isikhokelo esithe kratya, ukuba ukuziqhelanisa akuzange kubambe iingongoma eziphambili zezinto ezilungileyo, mhlawumbi awusayi kuba njengeseti yokuqala yokuzilolonga, enje nge-dumbbell bench press. , i-preliminary beka ingalo ezimbini ezingaphezulu kwicala, i-triceps ityhala kumthambo oyintloko, ukuba iingalo ezimbini zivulekile, tyhala kumthambo oyintloko we-pectoralis enkulu.Ukongezelela, ukuzivocavoca kunye nezisindo zamahhala zifuna ingqwalasela engakumbi ukukhusela ukulimala kwezemidlalo, kuba ukukhulula ubunzima bomzimba kufuna amandla okulinganisela.Ngeentsimbi ezincinci, kuya kufuneka ufake kwaye ususe iintsimbi, ngoko uya kuchitha ixesha elininzi uziqhelanisa.Awudingi ukuchitha imali ukuthenga izixhobo, sebenzisa intloko yakho, ezinye izinto zobomi bemihla ngemihla zingasetyenziselwa ukwenza umthambo.
Izinto eziluncedo kunye nezingeloncedo kwimithambo yasimahla:
Umzimba womntu ngokwawo unokudlala indima efana neyokwenza amandla, kuba umzimba womntu ngokwawo unobunzima obuninzi phantsi kwesenzo somxhuzulane.Xa usenza i-squats, ukuphakamisa imilenze, ukutyhala, ukutsalwa, njl.Iinzuzo: Awudingi ndawo yokugcina.Kulula kwaye kunokwenziwa naphi na, nanini na.Iingxaki: Utsalo kunye ne-push-ups zinzima kakhulu kwabanye abantu!Kubantu abanzima nabatyebileyo, ubunzima babo bunzima kakhulu.
Ixesha lokuposa: Oct-20-2022