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Uqeqesho lwamandla, olukwabizwa ngokuba luqeqesho lokuxhathisa, lubhekisa kuqheliselo lwelungu lomzimba ngokuchasene nokuxhathisa, ngokuqhelekileyo ngokusebenzisa iiseti ezininzi, ezininzi zokuphakamisa ubunzima besingqi sokuphucula amandla emisipha.Ngokutsho kophando lwe-2015 yi-General Administration of Sport, kuphela iipesenti ze-3.8 zamadoda kunye neepesenti ezingaphantsi kwe-1 yabasetyhini abangaphezu kweminyaka engama-20 abaqeqeshelwa ukuqeqeshwa kwamandla.

>> Uqeqesho lwamandla lunezakhono

Ngaphandle kokungahoywa koqeqesho lwamandla, iinzuzo zayo zempilo zininzi.Emva kweminyaka engama-40 ubudala, izihlunu zomntu ziqala ukuba ne-atrophy.Uqeqesho lwamandla lunokuphucula ukuqina kwemisipha kunye nemigqa, ukuvuselela amathambo, ukuphucula ukuxinana kwamathambo, kunye nokuthintela kunye nokucotha ukulahleka kwethambo.Ukuqeqeshwa rhoqo kunokunceda ukubumba umzimba wakho, kukunceda ulahlekelwe isisindo, kwaye unciphise iswekile yegazi.Nangona kunjalo, kukho iindlela ezithile zoqeqesho lwamandla ekufuneka zilandelwe yile migaqo ilandelayo:

1. Yenza uqeqesho olucwangcisiweyo ngamaxesha angama-2-3 ngeveki.Shiya ubuncinane iiyure ezingama-48 phakathi kokuzilolonga ukuze unike izihlunu zakho ixesha lokuzilungisa.

2. Qala ngamaqela amakhulu ama-muscle (isifuba, umva, imilenze) uze usebenze kunye namaqela amancinci ama-muscle (amagxa, ii-forearm, i-abs).Ukuzilolonga ngobuninzi yimithambo ebandakanya ngaphezulu kwamalungu amabini, afana ne-barbell squats esebenza izihlunu zamathanga kunye ne-tsall-ups esebenza emva kwezihlunu.Ukuzivocavoca kweqela le-muscle encinci kubandakanya amalunga amabini kuphela kwaye ahlala kwindawo ethile, njengokucinezela ibhentshi yamagxa kunye nee-curls zesisu kwizihlunu zesisu.

3. Khetha umthwalo onokuthi uphindwe ngamaxesha angama-8 ukuya kwe-12 ngaphandle kokuphakamisa.Ukuba uqala nje ukuqeqeshwa, okanye amandla aphantsi, unokukhetha ubunzima obulula ukuphinda amaxesha angama-10 ukuya kwe-15.

4. Abantu abadala kunye nezigulane ezine-hypertension kufuneka zilinganise uxinzelelo lwegazi ngaphambi kokufaneleka, kuba ukubamba umoya wabo ekuqeqesheni amandla kuya kwenza ukuba uxinzelelo lwegazi lunyuke.La maqela mabini abantu kufuneka kwakhona ingqalelo ekukhethweni ubunzima hayi enkulu kakhulu.

Ukongeza ekuthembeleni koomatshini, abakhi bomzimba banokwenza umthambo wokuzilinganisela onjenge-squats ezinomlenze omnye kunye ne-push-ups.Ngayiphi na indlela, uqeqesho lokuhamba lubaluleke kakhulu.Ukuba intlungu iyenzeka ngexesha lokuzilolonga, kunokwenzeka ukuba ukulimala kubangelwa yi-posture engafanelekanga okanye ukuzivocavoca ngokugqithiseleyo.Kufuneka uyeke kwangethuba kwaye uye esibhedlele ukuze uxilongwe.

>> An band elastic ukwakha amandla

Kubantu ngokubanzi, eyona rejimeni igqwesileyo yokuzivocavoca icetyiswa kathathu ukuya kahlanu ngeveki, ukuqina okuphakathi komthambo we-aerobic ubuncinane imizuzu engama-30 ngexesha ngalinye;Yenza kwakhona i-2 ~ 3 amaxesha ngeveki yomthwalo ophakathi, umzimba wonke weqela elikhulu lezihlunu lokuzilolonga;Ngaphambi nasemva kokuzivocavoca, kunye ne-flexibility stretch exercises.

Uqeqesho lwamandla lubalulekile.Kodwa kubantu abaninzi, ngenxa yomsebenzi okanye ixesha, kunzima ukuya kwindawo yokuzivocavoca ukuze kwakhiwe amandla, ngoko ke sinokusebenzisa ukuzilolonga kwamahhala.Ukuzivocavoca okuqhelekileyo kwamahhala kubandakanya i-squats, i-push-ups, i-belly curls, iiplanga, kunye neebhulorho ze-hip.Ukuba oko akwanelanga kuwe, zama ibhanti elastiki.

Yenziwe nge-latex yendalo, i-elastic bands iyasebenza ekuphuculeni amandla emisipha, ukuhamba kunye nokuguquguquka.Xa kuthelekiswa nezixhobo ezimiselweyo, ibhendi e-elastic kulula ukuyiphatha, kulula ukuyisebenzisa, ukuguquguquka okuphezulu kokuzivocavoca, inokudibaniswa nakweyiphi na indlela yokuma, ukuqeqeshwa kwendiza, ukusebenza okuqinileyo, ukusebenza kakuhle.Nceda uqaphele ukuba amandla e-elastic anokumelana okwahlukileyo kwaye ahlala ehlukaniswa ngombala.Abavelisi abahlukeneyo baya kusebenzisa imibala eyahlukeneyo, njengenye ephuzi egameni le-1.4 kg ukuxhathisa, eluhlaza egameni le-2.8 kg yokuxhathisa, umqeqeshi ngokwezinga labo lamandla unokukhetha okufanelekileyo.Musa ukuzama ukuxhathisa kakhulu ekuqaleni.Cela umqeqeshi wakho "umyalelo wokuzilolonga."

Kumntu oqhelekileyo, ii-elastic bands zisetyenziselwa ukwakha ukunyamezela kumaqela amakhulu emisipha.Ngokomzekelo, ukwenza i-gluteus maximus, ukuma okanye ukuxhomekeka kunokulungiswa kwelinye icala lentambo kwindawo ephantsi, enye isiphelo sigxininiswe ngonyawo kunye nentambo ye-ankle, i-exhale ukuphakamisa umlenze ngasemva nangaphezulu, gcina. 1 ~ 2 imizuzwana, phefumlela ukubuyisela, utshintshe umlenze;Ukwakha iipectorals zakho, songela ibhanti ye-elastic emva kwamagxa akho kwaye uyibambe ngezandla zombini ukwenza i-push-ups.Isihlunu ngasinye ukugqiba isenzo se-12 ukuya kwii-20 amaxesha / iiseti, i-2 ukuya kwii-3 iiseti / amaxesha, i-2 ukuya kwii-3 ngeveki.Ungasebenzisa iibhanti ezityebileyo ezilastiki ukwakha amaqela amakhulu ezihlunu.Ungaphinda usonge amabhanti atyebileyo abe yimisonto emibini okanye ngaphezulu ukonyusa ukuxhathisa.

Umqeqeshi kufuneka ajonge ukuba ngaba akadibani neemveliso zelatex kunye nokuba ibhande elastiki laphukile.Ukuba isetyenziswa rhoqo, khumbula ukuyibuyisela emva kweenyanga ezi-1-2.Ziqhelise ukunikela ingqalelo kwintshukumo eqhelekileyo, ngokuphefumla.

>> Uqeqesho lwamandla lutshisa njani amanqatha?

Ukuyichitha, uqeqesho lwamandla lwahlukile kumthambo oqhubekayo njengokubaleka.Ifumaneka ngeeseti zeentshukumo, kunye nekhefu phakathi kweseti nganye yeentshukumo.Ngoko iyure yeklasi yoqeqesho lwamandla ibonakala ihlala iyure;Kodwa eneneni, olona qeqesho lusebenzayo lunokuba yimizuzu engama-20 ukuya kwengama-30 kuphela, kwaye lonke ixesha lokuphumla.Kutheni kufuneka uphumle?Ngenxa yokuba kwinkqubo yokugqiba iqela ngalinye leentshukumo, akukho mthambo we-oksijeni, oya kukhokelela ekuqokeleleni kwe-lactic acid, ngoko emva kweqela ngalinye lokuzivocavoca, uya kuziva ukudumba kwemisipha, ngoko kufuneka uphumle ukuze udibanise i-lactic acid.

Ngokomgaqo osisiseko wemetabolism yamandla, umthambo we-anaerobic ikakhulu uxhomekeke kwiswekile ukunika amandla.Kwinkqubo yokubola kwe-anaerobic yeswekile, izinto ezine-acidic ezifana ne-lactic acid ziya kuveliswa.Ngoko kubonakala ngathi uqeqesho lwamandla alutshisi amanqatha?Ngoko uqeqesho lwamandla lutshisa njani amanqatha?

Okokuqala, uqeqesho lwamandla lukhuthaza ngokufanelekileyo ukuveliswa kweehomoni ezithile, eyona nto ibalulekileyo yi testosterone.Izifundo ziye zafumanisa ukuba emva kokuqeqeshwa kwamandla, amanqanaba e testosterone aya kwanda, kwaye i-testosterone inendima ecacileyo ekusetyenzisweni kwamafutha, ukwandisa umxholo we-muscle, kunye nokukhuthaza ukuveliswa kweeseli ezibomvu zegazi, ezinokuthi zibe yindlela ephambili yokuqeqesha amandla okutshisa amafutha.Ukuqeqeshwa kwamandla kukhulisa imveliso ye testosterone ixesha elifutshane, elaneleyo ukuba libe nempembelelo elandelayo kwi-lipolysis.

Okwesibini, nangona utshisa iswekile ngexesha loqeqesho lwamandla, ukuphefumla kwakho kusakhawuleza ngexesha lokuphumla, kwaye usenako ukutshisa amanye amanqatha.Unokuqonda ukuba utshisa iswekile ngexesha lokuqeqeshwa kwamandla kunye namafutha ngexesha lokuphumla.

Ngokuqinisekileyo, ngokubanzi, uqeqesho lwamandla lunokwenzeka ukuba lusekelwe ikakhulu kwi-endocrine.