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Ukuqeqeshwa kwamandla, okubuye kwaziwe ngokuthi ukuqeqeshwa ukumelana, kubhekisela ekusebenziseni ingxenye yomzimba ngokumelene nokumelana, ngokuvamile ngamasethi amaningi, amaningi okuphakamisa isisindo esigqi ukuze kuthuthukiswe amandla emisipha.Ngokocwaningo lwango-2015 olwenziwa yiGeneral Administration of Sport, amaphesenti angu-3.8 kuphela amadoda nangaphansi kwephesenti elilodwa labesifazane abaneminyaka engaphezu kwengu-20 abagxile ekuqeqesheni amandla.

>> Ukuqeqeshwa kwamandla kunamakhono

Naphezu kokunganakwa kokuqeqeshwa kwamandla, izinzuzo zayo zezempilo ziningi.Ngemva kweminyaka engu-40, imisipha yomuntu iqala ukuwohloka.Ukuqeqeshwa kwamandla kungathuthukisa ukunwebeka kwemisipha nemigqa, kuvuselele amathambo, kuthuthukise ukuminyana kwamathambo, futhi kuvimbele futhi kubambezele ukulahleka kwamathambo.Ukuqeqeshwa njalo kungasiza ekulolongeni umzimba wakho, kukusize ulahlekelwe isisindo, futhi wehlise ushukela egazini.Kodwa-ke, kunezindlela ezithile zokuqeqesha amandla okufanele zilandelwe yizimiso ezilandelayo:

1. Yenza ukuqeqeshwa okuhlelekile izikhathi ezingu-2-3 ngesonto.Shiya okungenani amahora angu-48 phakathi kokuzivocavoca ukuze unikeze imisipha yakho isikhathi sokulungisa.

2. Qala ngamaqembu amakhulu emisipha (isifuba, iqolo, imilenze) bese usebenza ngamaqembu amancane emisipha (amahlombe, izingalo, i-abs).Ukuzivocavoca okukhulu kuwukuzivocavoca okubandakanya amalunga angaphezu kwamabili, njengama-barbell squats asebenza imisipha yethanga kanye nama-pull-ups asebenza imisipha emuva.Ukuzivocavoca kweqembu lemisipha emincane kuhilela amalunga amabili kuphela futhi asendaweni kakhudlwana, njengokucindezelwa kwebhentshi kwamahlombe kanye nokugoqa kwesisu kwemisipha yesisu.

3. Khetha umthwalo ongaphinda izikhathi eziyisi-8 kuya kweziyi-12 ngaphandle kokuwuphakamisa.Uma usanda kuqala ukuqeqeshwa, noma amandla empofu, ungakhetha isisindo esilula ukuphinda izikhathi ezingu-10 kuya kwezingu-15.

4. Abantu asebekhulile kanye neziguli ezinomfutho wegazi ophakeme kufanele balinganise umfutho wegazi labo ngaphambi kokufaneleka, ngoba ukubamba umoya wabo ekuqeqesheni amandla kuzokwenza umfutho wegazi wabo ukhuphuke.Lawa maqembu amabili abantu kufanele futhi anake ekukhethweni kwesisindo hhayi esikhulu kakhulu.

Ngaphezu kokuthembela emishinini, abakhi bomzimba bangakwazi futhi ukwenza izivivinyo zokuzivivinya njengama-squats anomlenze owodwa kanye nama-push-ups.Noma iyiphi indlela, isiyalo sokunyakaza sibaluleke kakhulu.Uma ubuhlungu buvela ngesikhathi sokuzivocavoca, kungenzeka ukuthi ukulimala kubangelwa ukuma okungalungile noma ukuvivinya umzimba ngokweqile.Kufanele ume ngesikhathi futhi uye esibhedlela uyohlolwa.

>> Ibhande nokunwebeka ukwakha amandla

Kubantu abaningi, uhlelo olungcono kakhulu lokuvivinya umzimba olutuswayo izikhathi ezintathu kuya kweziyisihlanu ngesonto, ukuvivinya umzimba okunamandla okusesilinganisweni okungenani imizuzu engu-30 isikhathi ngasinye;Futhi yenza izikhathi ezingu-2 ~ 3 ngesonto zomthwalo ophakathi, wonke umzimba wokuzivocavoca kwamandla eqembu elikhulu lemisipha;Ngaphambi nangemuva kokuzivocavoca, ngokuzivocavoca okuvumelana nezimo.

Ukuqeqeshwa kwamandla kubalulekile.Kodwa kubantu abaningi, ngenxa yomsebenzi noma isikhathi, kunzima ukuya ejimini ukuze uqinise amandla, ngakho-ke singase sisebenzise izivivinyo zamahhala zokuzikhulula.Ukuzivocavoca okuvamile kwamahhala kufaka phakathi ama-squats, ama-push-ups, ama-belly curls, amapulangwe, namabhuloho e-hip.Uma lokho kungenele kuwe, zama ibhendi yokunwebeka.

Yenziwe nge-latex yemvelo, ama-elastic bands ayasebenza ekuthuthukiseni amandla emisipha, ukuhamba nokuguquguquka.Uma kuqhathaniswa nemishini engaguquki, i-elastic band kulula ukuyiphatha, kulula ukuyisebenzisa, ukuguquguquka okukhulu kokuzivocavoca, ingahlanganiswa kunoma yikuphi ukuma, ukuqeqeshwa kwendiza, ukusebenza okuqinile, ukusebenza kahle okuphezulu.Sicela uqaphele ukuthi amandla okunwebeka anokumelana okuhlukile futhi avame ukuhlukaniswa ngombala.Abakhiqizi abahlukene bazosebenzisa imibala ehlukene, njengeminye ephuzi egameni lokumelana no-1.4 kg, oluhlaza okotshani egameni lokumelana no-2.8 kg, umqeqeshi ngokwezinga labo lamandla angakhetha efanelekile.Ungazami ukumelana kakhulu ekuqaleni.Cela umqeqeshi wakho "incwadi kadokotela yokuzivocavoca."

Kumuntu ojwayelekile, amabhande okunwebeka asetshenziswa kangcono ukwakha ukukhuthazela emaqenjini amakhulu emisipha.Isibonelo, ukujwayela i-gluteus maximus, ukuma noma ukuncika kungalungiswa ngakolunye uhlangothi lwentambo endaweni ephansi, omunye umkhawulo ugxilwe onyaweni nge-ankle strap, exhale ukuphakamisa umlenze emuva nangaphezulu, ugcine. Imizuzwana engu-1 ~ 2, phefumula ukuze ubuyisele, shintsha umlenze;Ukuze wakhe ama-pectorals akho, bopha ibhande lokunwebeka ngemuva kwamahlombe akho bese ulibamba ngezandla zombili ukuze wenze ama-push-ups.Umsipha ngamunye ukuqedela isenzo izikhathi ezingu-12 kuya kwezingu-20/amasethi, 2 kuya ku-3 amasethi/izikhathi, 2 kuya ku-3 izikhathi ngesonto.Ungasebenzisa amabhande okunwebeka aminyene ukwakha amaqembu amakhulu emisipha.Ungakwazi futhi ukugoqa amabhande awugqinsi abe yimicu emibili noma ngaphezulu ukuze ukwandise ukumelana.

Umqeqeshi kufanele ahlole ukuthi ingabe akazwani nemikhiqizo ye-latex nokuthi ibhande lokunwebeka liphukile yini.Uma isetshenziswa njalo, khumbula ukuyishintsha ngemva kwezinyanga ezingu-1–2.Zijwayeze ukunaka ukunyakaza okujwayelekile, ngokuphefumula.

>> Ukuqeqeshwa kwamandla kushisa kanjani amafutha?

Ukukubhidliza, ukuqeqeshwa kwamandla kuhlukile ekuzilolongeni okuqhubekayo njengokugijima.Kufinyelelwa ngamasethi okunyakaza, ngokuhlukana phakathi kwesethi ngayinye yokunyakaza.Ngakho ihora lekilasi lokuqeqesha amandla libonakala lihlala ihora;Kodwa empeleni, ubude besikhathi sokuqeqeshwa obusebenza kahle bungaba imizuzu engama-20-30 kuphela, futhi sonke isikhathi siwukuphumula.Kungani udinga ukuphumula?Ngoba ekuqedeni iqembu ngalinye lokunyakaza, akukho ukuzivocavoca kwe-oksijeni, okuzoholela ekuqoqweni kwe-lactic acid, ngakho-ke ngemva kweqembu ngalinye lokuzivocavoca, uzozwa ukuvuvukala kwemisipha, khona-ke udinga ukuphumula ukuze uhlanganise i-lactic acid.

Ngokomgomo oyisisekelo we-energy metabolism, ukuzivocavoca kwe-anaerobic kuncike kakhulu kushukela ukuze unikeze amandla.Enqubweni yokubola kwe-anaerobic kashukela, izinto ezine-acidic ezifana ne-lactic acid zizokhiqizwa.Ngakho-ke kubukeka sengathi ukuqeqeshwa kwamandla akushisi amafutha?Ngakho ukuqeqeshwa kwamandla kushisa kanjani amafutha?

Okokuqala, ukuqeqeshwa kwamandla kukhulisa ngempumelelo ukukhiqizwa kwamahomoni athile, okubaluleke kakhulu i-testosterone.Ucwaningo luye lwathola ukuthi ngemva kokuqeqeshwa kwamandla, amazinga e-testosterone azokhula, futhi i-testosterone inendima ecacile ekusetshenzisweni kwamafutha, ukwandisa okuqukethwe kwemisipha, futhi ikhuthaze ukukhiqizwa kwamangqamuzana egazi abomvu, okungase kube yindlela eyinhloko yokuqeqesha amandla ukushisa amafutha.Ukuqeqeshwa kwamandla kukhulisa ukukhiqizwa kwe-testosterone isikhathi esifushane, okwanele ukuba nomphumela olandelayo ku-lipolysis.

Okwesibili, nakuba ushisa ushukela ngesikhathi sokuqeqeshwa kwamandla, ukuphefumula kwakho kusashesha ngesikhathi sokuphumula, futhi usengawashisa amanye amafutha.Ungaqonda ukuthi ushisa ushukela ngesikhathi sokuqeqeshwa kwamandla namafutha ngesikhathi sokuphumula.

Yiqiniso, ngokuvamile, ukuqeqeshwa kwamandla kungenzeka ukuthi kusekelwe kakhulu ohlelweni lwe-endocrine.