Njengoko kudla njalo, emva komfanekiso wentombazana iqala ukubukela ngakumbi ngaphambi kwekhefu okanye umcimbi obalulekileyo ukuba ukhangeleke kuyo nayiphi na impahla. Ukuba ucinga malunga nendlela yokupompa amatye ngokukhawuleza, ke ukuqeqeshwa kwekhaya okungenakukwazi ukwenza. Kukulungele ukuya kwindawo yokuzivocavoca kwaye usebenzise izixhobo zokuzilolonga, izigulane kunye nabazimba.
Unokukhawuleza kangakanani ukuba utyumle iimfumba kwindawo yokuzivocavoca?
Ukuba uzimisele ngokusebenza kunye nokukhangela indlela yokukhawuleza ukupompa izihlunu zamatye, oko kukufanelekile ukuqwalasela kuphela ukuqeqeshwa, kodwa nokutya. Ungabandakanyi kwimpuphu yokutya, i-sweet and fat. Yongeza ekudleni kwakho ubuninzi benyama, iimveliso zobisi, iiqanda - iimveliso zeprotheni. Zingcono xa zinikwa ukutya kwemifuno, ngoko kukulungele ukukhetha imifuno okanye ukutya okusanhlamvu ukuze kulungiswe. Xa umzimba wakho uneprotheni eyaneleyo, unokukhawuleza uhlaziye umsila ngexesha loqeqesho.
Cinga ukuba yiyiphi imfuneko efunekayo ukuze uphakamise izibonda:
- I-Treadmill-inceda ukunciphisa ubuninzi beninzi yeoli, ukuqinisa imeko jikelele yeemisipha, amandla kunye nokunyamezela. Ukulungele ukusebenza.
- Ukuguqula umlenze ngomthwalo emva. Lo msebenzi ukhuthazwa ukuba uyenze ngobuninzi obunzima, ukwenzela ukuba umphumo ubonakale ngokukhawuleza.
- Ukunyathela kwamanqina okunyathela - lo msebenzi uqeqesha amathanga athile kunamacala, kodwa njengendlela edibeneyo unokuyiquka.
- Umshini we-Smith uyona mhle kakhulu, usebenze ngokugqithiseleyo kumatye, okuvumela ukuba usebenze izidumbu ezinzulu ngokwaneleyo. Ukuhlala kwi simulator kuya kuba mncinci kunokuba nje ne-barbell kwiimigxa, kwaye oku kudibanisa okukhulu.
- Umshini wokuloba uvumela ukuba wenze enye yeyona ndlela efanelekileyo yokuzivocavoca kwiintsimbi, ngokukodwa xa ukhala ngokukhawuleza njengoko kunokwenzeka.
Ukuze ufezekise umphumo ophezulu, uqeqeshe amaxesha amathathu ngeveki, uqhuba ukufudumala, udidi olupheleleyo kwizikhwelo kunye nemimiselo emininzi yokuqiniswa ngokubanzi (umzekelo, i-push-ups, i-pull-ups, njl).
Ukukhawuleza ngokukhawuleza nokuphumelela ukupompa amatye?
Khawucinge ngeendlela ezilula kwaye ziyaziwa kakhulu eziza kunceda ukupompoza izikhwelo ngexesha elifutshane. Ngokuxhomekeke kwifom yakho yezemidlalo, ungathatha umthwalo we-5-10 kg kwisigaba sokuqala, kwaye ke, njengoko kuya kuba lula kuwe, kuya kufuneka ukhethe ubunzima obuninzi.
- Izikwere ezinamaqhekeza. Beka iinyawo zakho ngobubanzi bamagxa akho, thabatha i-dumbbell (ubuncinane 2-3 kg nganye) kwiingalo zakho. Yehla ngokukhawuleza, udonsa izikhwebu zakho emva koko ukuba ufuna ukuhlala phantsi esihlalweni esiphantsi. Xa igosa emadolweni li malunga nama-degrees angama-90, kwakhona ubuyele ngokukhawuleza kwindawo yokuqala. Ngaba iiprogram ezili-15 ukuya kuma-20.
- Ukuwa kunye nezidumbulu. Thabatha i-dumbbells, thabatha inyulo ebanzi kwaye uguqe ngamadolo (angle malunga nama-degrees angama-90). Yenza iimbalwa ezinyukayo zenyuka, zenze ukuhlaselwa komnye umlenze. Phinda iiseti ezi-3 zezihlandlo ezili-15 ngomlenze ngamnye.
- "Ukufa ngokufa" kwimilenze eqondileyo kunye nebhodi lombhobho, i-dumbbells okanye intamo. Sukuma ngokukhawuleza, ukuguqa ngamadolo, kwizandla zomntu oyisidenge okanye umakhi womzimba. Kancinci, ukugcina ukukhutshwa kwemvelo emhlane, kuxhomekeke phambili kwi-angle degree, uze ubuyele kwindawo yokuqala. Kubalulekile ukuvakalelwa kukuba umthwalo usemagqabini, kungekhona ngasemva kwaye kungekhona kwezinye iindawo zomzimba. Ngaba iiseti ezi-3 zamaxesha angama-15.
- Izikiti "Plie" (okanye "i-Sumo") kunye neendlebe. Imilenze ibanzi kunamahlombe, ezandleni zesigxina esinzima, sibambelele phambi kwethu phantsi kwezandla zethu. I-squat ngokukrakra, ukurhoxisa izikhwebu emva kwaye uzame ukutyhoxisa amadolo akho phambili. Ngaba iiseti ezi-3 zamaxesha angama-10-15.
Ukuba unezidumbane ekhaya, ezi zivivinyo zithengwa kwaye zisekhaya. Kubalulekile ukwenza ii-3-4 izihlandlo ngeveki, kwaye ngokunyuka ukwandisa isisindo esisetyenzisiweyo. Yona mthwalo owenza uqeqesho kumabhobho asebenze ngakumbi kwaye avelise.