Impazamo enkulu yabantu abasandul 'ukuza kukufumana indlela yokukhawuleza ukupompoza. Ukuze unike isimo esifanelekileyo nasiphi na isisipha, indlela ehamba phambili, eqhubekayo ibalulekile, kwaye akukho niphumo esheshayo kwimeko enjalo. Tune kuyo umsebenzi omde, oza kuthatha ubuncinane iinyanga ezimbalwa - kwaye uya kufinyelela ekupheleni kokuphumelela ngokulula.
Ziziphi izenzo zokupompoza iinkunzi?
Ukuze wenze ama-muscle amahle, kulungele ukusebenzisa isimulator yezakhono okanye ubuncinci bumbumbs (i-barbell, umzimba-bender) ngesisindo esiphezulu se-6-12 kg. Ngaphandle kwalokhu, awukwazi ukunika isimo esithandekayo emzimbeni wakho, kodwa vinisa kuphela imisipha yakho. Ukuqiqa ngeendlela ezifanelekileyo zokupompoza iifolo, abaninzi abaqeqeshi bavumelana ngokusebenza kwezi zivivinyo:
- Izikwere ngokurhoxiswa kwamatye emva kweempahla.
- Izikiti "zihamba" zixakeke.
- I-Deadlift kwimilenze eqondileyo kunye ne-barbell okanye i-dumbbells.
- Ukutshulwa kwamadolo kwi-chin ephuma kwindawo "yokuxhoma kwi-crossbam".
- Unzulu olunzulu ngokunyamezela.
- Ukuzivocavoca kwiSimulator simulator.
- Ukuzivocavoca kumatshini weGakka.
Izenzo ezininzi ziyafumaneka ukwenza ekhaya. Kodwa ukutyelela kwindawo yokuzivocavoca kuya kuba yinzuzo eyongezelelweyo, kuba kukho ulandelwa ngumqeqeshi oqeqeshiweyo ozakuxelela ukuba awukwenzi uqeqesho ngokuchanekileyo.
Indlela eyona ndlela isebenzayo yokupompoza
Indlela ethembekileyo yokupompoza iimfumba akusiyo isimangaliso, kodwa ishedyuli ecacileyo kunye nokutya kwiprotheni. Ukusebenzisa iziphakamiso ezinjalo, uya kuzisa ngokukhawuleza umlinganiselo wakho:
- Zidla rhoqo ukutya kweeprotheni-inyama, inkukhu, intlanzi, iimveliso zobisi, ushizi, i-cottage shizi, amaqanda. Ungabandakanya ukutya kwezemidlalo (iiprotheni).
- Ukuzibandakanya ngokukhawuleza kathathu ngeveki, kwaye kude kube yimeko yokukhathala. Musa ukuwayeka ukufudumala ekuqaleni (ukuqhuba umkhondo okanye ukuqhuba endaweni 7 - 10 imizuzu) kwaye ulula ekupheleni.
- Musa ukweba uqeqesho.
Ukwenza le miqathango elula, uza kufumana ukuqeqeshwa kwaye uza kubahambela ngovuyo, kwaye iziphumo aziyi kugcina ulinde.