Iindaba

Uqeqesho lwamandla aluyinto engaqhelekanga kumadoda, sisixhobo sokuphucula izihlunu, kodwa kubasetyhini, abaninzi babo baya kunqaba, ekuqaleni bafuna ukunciphisa umzimba, ngenxa yokwesaba ukuqeqeshwa ngakumbi nangakumbi, inyani, le yenye yokungaqondi kakuhle. , umthambo wamandla ukwabizwa ngokuba ngumthambo wokuthwala ubunzima kunye nomthambo wokuxhathisa, ubunzima kunye nokuqina kwentshukumo eqhelekileyo bukhulu ngokwentelekiso, kuba abaqalayo banokuziva benobunzima obuncinane, Kodwa iingenelo zokuzilolonga ngamandla ziyamangalisa.Uqeqesho lwamandla luyimfuneko kuyo yonke indoda kunye nomfazi ofuna ukufumana isihlunu okanye ukulahlekelwa ngamanqatha.

1. Ukulahleka kwamafutha okuzinzileyo

Uqeqesho lwamandla ngumlingo onjalo, luhlobo lokulala luya kuba yintshukumo encinci, ngoqeqesho lwamandla lokuphucula imeko yangaphakathi yomzimba, inokuphucula kakhulu i-metabolism esisiseko, kunye nokuphuculwa kwe-metabolism esisiseko, oko kuthetha ukuba xa kungenjalo. ukuhambisa ukusetyenziswa kungaphezulu kunangaphambili, kungenxa yoko le nto abantu bathembele ekunciphiseni amanqatha, akulula ukuphinda ubuyele esinye sezizathu.

2. Phucula umzimba wakho

Ingaba ukunciphisa amanqatha kunye nokumila, okanye ukwandisa imisipha, ukutshintsha ukubonakala komgangatho womzimba, ukuqeqeshwa kwamandla kuphela kunokukwenza oku, iindlela zoqeqesho zingamawaka amawaka, unokuqeqesha inqanaba le-giant bodybuilding, kodwa kwakhona. unokuqeqesha imodeli yomzimba olungileyo.

3. Phucula ukomelela kwakho komzimba

Ngokusebenzisa ixesha elide lokuzilolonga, umzimba unokufikelela kumgangatho ophilileyo, ebomini bokuphakamisa okanye ukuhamba, ukunyuka kwezitebhisi, unokuziva ukhululekile, kuzo zonke iintlobo zemidlalo, unokunyusa ukuchasana komzimba.

4. Yomeleza amathambo kwaye ukwandise ukuxinana kwamathambo

Ukuqeqeshwa kwamandla akukwazi ukuqeqesha kuphela imisipha, kodwa kwakhona ukuvumela amathambo ethu akhule, ukuqeqeshwa kobunzima obuphindaphindiweyo, amathambo aya kuqhubeka nokukhuthazwa, ithambo liya kuqiniswa ngokwemvelo.

5. Ukunciphisa umngcipheko wokulimala

Izihlunu ezinamandla zinceda ukukhusela amajoyina kumonakalo kunye nokugcina ukuguquguquka, ukulinganisela kunye nokulawula, ukunciphisa umngcipheko wokulimala ebomini nakwimidlalo.

6. Gcina umzimba wakho umncinci kwaye ucothise inkqubo yokwaluphala

Sonke siyazi ukuba ngokuguga, imisebenzi eyahlukeneyo yomzimba iya kuncipha, kodwa ngoqeqesho lwamandla kunokuphucula imetabolism, amandla kunye nokuxinana kwemisipha, ukucothisa ngokufanelekileyo ukuguga komzimba.

7. Yenza intliziyo yakho ibe sempilweni

Ukuqeqeshwa kwamandla kwandisa ukujikeleza kwegazi.Abantu abenza uqeqesho lwamandla omzimba wonke kathathu ngeveki kwiinyanga ezimbini banokunciphisa uxinzelelo lwegazi lwe-diastolic (uxinzelelo oluphantsi) ngomlinganiselo wamanqaku asibhozo.Oku kwanele ukunciphisa umngcipheko we-stroke ngama-40 ekhulwini kunye nokuhlaselwa kwentliziyo ngama-15 ekhulwini.

8. Phucula indlela olala ngayo

Uqeqesho lwamandla lunceda ukulawula imisebenzi ebalulekileyo yomzimba, ephucula umgangatho wokulala kwaye kukunceda ulale ngokukhawuleza kwaye uhlale ulele ixesha elide.