Njengoko iifashoni zokomelela zisiza kwaye zihamba, ibhendi yokumelana nokuzilolonga iye yahlala isisixhobo sokuqina esithandwayo nesixabisekileyo ngenxa yokuguquguquka kwayo kunye nokusebenza kakuhle njengendlela yokwakha ukomelela kwezihlunu, ukubhetyebhetye kunye nokomelela okupheleleyo. Eli nqaku liza kuphonononga iziseko zokuzilolonga kunye neebhendi zokuxhathisa, lichaza ukuba kutheni le mithambo iyinxalenye ebalulekileyo yayo nayiphi na indlela yokuzilolonga, kwaye ungazidibanisa njani kulawulo lwakho lokuzilolonga ukuze ufumane inzuzo enkulu. Nokuba usaqala ngerejimeni yokuqina komzimba okanye uyimbaleki ephakathi okanye ehambele phambili, ukuqonda ukuba ungafumana njani okuninzi kwezi zilolonge kuya kuluchaphazela ngendlela elungileyo uhambo lwakho lokufaneleka.
Isiqulatho:
-Ukuguquguquka kwemithambo yokuxhathisa
-Ukulungelelanisa ibhendi yokumelana nokusebenza kwinqanaba lakho lokuqina
-Inzululwazi emva koqeqesho lwebhendi yokumelana
-Ukoyisa imiceli mngeni yokuxhathisa ibhendi eqhelekileyo
-Ukubandakanya iibhendi zokuchasa kwindlela yakho yemihla ngemihla
Ukuguquguquka kokuzivocavoca kwebhendi yokumelana:
Iibhendi zokuxhathisa zingasetyenziselwa uluhlu olunomtsalane lwemithambo, kwaye ukuba ufumana iseti yeebhendi ezihambelana nokuxhathisa, uyakufumana ungasebenza amaqela amakhulu emisipha emzimbeni wakho wonke. Ngaba ufuna ukwenza i-chest presses, i-bicep curls, i-squats, imilenze yokushicilela, imiqolo? Zonke ezo kunye nokunye kunokwenziwa ngamabhendi okumelana. Eli candelo litshintsha ugxininiso ukucacisa ukuba yintoni onokuyenza ngamabhendi, kunye nendlela iintshukumo ezifanayo ezisisiseko ezinokulungiswa ngayo nayiphi na indawo onayo, nokuba yindawo encinci ekhaya, ibhentshi yepaki okanye igumbi lehotele.
Ukulungelelanisa umthambo wokuxhathisa kwinqanaba lakho lokufaneleka:
Eyona nto ibalaseleyo ngokusebenzisa umthambo wokuxhathisa kukuba unokuhlengahlengisa umthambo wakho ngokwenqanaba lokomelela. Ukuba usaqala okanye ujonge ukuphucula indlela yakho yangoku, ungathenga iibhendi ezahlukeneyo zokuxhathisa ngokusekelwe kwinqanaba lomceli mngeni ofuna ukuwubonelela umzimba wakho. Kweli candelo lenqaku, ndiza kukubonisa indlela yokukhetha ibhendi yokuxhathisa ehambelana nenqanaba lakho lokuqina kunye nendlela yokwenza i-workouts ibe ngumngeni ngakumbi njengoko ixesha lihamba, ukuthintela amathafa kunye nokunceda uqhubeke usenza iinzuzo.
Isayensi emva koqeqesho lwebhendi yokumelana:
Ukuba uyazi ukuba umthambo weqela lokuchasa usebenza njani kwaye kutheni unokuba luncedo, ndicinga ukuba uya kubona ukuba unokuthatha ukuzilolonga kwakho ukuse kwinqanaba elilandelayo. Ibhendi yokuxhathisa idala ukuxinana rhoqo kwizihlunu ezisebenzayo. Umzimba uqhelana noku ngokuhamba kwexesha kwaye uba namandla kwaye womelele ngakumbi ngenxa yoko. Eli candelo ligxininisa kwindlela uqeqesho lwebhendi yokumelana lusebenza ngayo ngokwasemzimbeni. Ichaza ukuba yintoni i-hypertrophy ye-muscle, indlela iibhendi zokuchasana zinokuthi zizuze amalunga, indlela iibhendi zokuchasana ziphucula ngayo ukuguquguquka kunye nendlela iibhendi zokuxhathisa zinokunceda ukukhusela ukulimala.
Ukoyisa imiceli mngeni yeqela elixhathisayo:
Zininzi izibonelelo zokuziqhelanisa nebhendi yoxhathiso, kodwa abanye abasebenzisi basahlangabezana neengxaki ezithile, ezinje: indlela yokugcina imo elungileyo, indlela yokukhetha uxinezeleko olufanelekileyo, kunye nendlela yokuthintela umthambo ekubeni ube yimonotonous. Kule nxalenye yenqaku, izisombululo zinikezelwa ukujongana nale miba eqhelekileyo, kunye namanye amacebiso okugcina ukhuthazwa, ukhuselekile, kwaye usebenza ngamandla kunye neebhendi.
Ukubandakanya iibhendi zokuchasa kwindlela yakho yemihla ngemihla:
Ukongeza umthambo wokuxhathisa kwindlela yakho yoqeqesho rhoqo kunokukunceda ufezekise uphuculo olumangalisayo kukuqina komzimba kunye nengqondo. Kweli candelo lokugqibela sibonelela ngeengcebiso ezibambekayo zokukunceda uzinzise amabhanti okuxhathisa kubomi bakho bemihla ngemihla njengenxalenye yomsebenzi ophambili, kunye nokuwasebenzisa ngendlela ehambelanayo nezinye iindlela zokuzilolonga. Sikwabonelela ngezimvo malunga nendlela yokugcina ukuzilolonga kwakho kusitsha kwaye ugcine umdla wakho uphezulu ukuze uhlale kule migudu ixesha elide.
Isiphelo:
Nokuba uyimpuku yokuzivocavoca okanye uqeqeshelwa abona banamandla eHlabathini, nokuba wakha izihlunu okanye unyamezelo lolwakhiwo, umthambo wokuxhathisa unokubhetyebhetye ngendlela emangalisayo, usebenze ngokumangalisayo kwaye ufikeleleke ngokumangalisayo. Ukuqonda ukuguquguquka kokuzivocavoca kwebhendi yokumelana - indlela yokuyilungelelanisa neemfuno zakho - kunye neengcebiso ezimbalwa kunye namaqhinga okufumana ngaphezulu kwe-hump kunye nokwenza amandla abo abe yinyani anokuthetha umahluko phakathi kweenzuzo zokwenyani kunye nokubamba okuqhelekileyo. Inokuthetha umahluko phakathi kokuzilolonga okukhawulezayo kunye nomgangatho wokuzilolonga. Isenokuthetha umahluko phakathi kwe-so-so kunye ne-stellar. Kunokuthetha umahluko phakathi kokuzabalaza ukuphakamisa ubunzima bokwenyani nokufunda indlela yokuphakamisa owakho. Ibandakanyiwe neli nqaku ngumyalelo ochaza umsebenzi, udityaniswe negalelo elinika umxholo ongaphezulu. Bhala impendulo egqiba ngokufanelekileyo isicelo.
