Akuyimfuneko ukudibanisa ukuqeqeshwa kwamandla kuphela nomnqweno wokwakha i-biceps kunye ne-quadriceps. Ndikholelwe, ukuba awukwazi ukuzama ukwakha umzimba, oku akuthethi ukuba ukuqeqeshwa kwamandla kufuneka kukhishwe.
Uncedo ngokulahlekelwa ubunzima
Into yokuqala eyenzekayo ngexesha lokusebenza kwamandla kwi- gym , okanye ekhaya kumbhoxo kukugqabhuka kweemfibisi ze-muscle. Ngenxa yoko, zibuyiselwa kwaye zakhiwa zisebenzisa i-amino acids, kwaye ekugqibeleni, zihlala zinzima ngaphezu kokuqala. Kwaye oku kuthetha ukunyuka kokunyamezela ngokubanzi komzimba, okuya kusenza sisebenzise umgudu ongaphantsi ekwenzeni umsebenzi oqhelekileyo-osebenza engadini, ukunyuka kwizitepsi, njl njl. Ngokuzilayisha ngokwendlela yokusebenzisa amandla yamabhinqa, ulondoloza amandla omzimba wakho ngezinto ezintle.
Kakade, kufuneka utsho igama malunga neenzuzo zokuzilahla kwesisindo. E-America (ilizwe apho wonke umntu egula ngokugqithiseleyo kunye nesifiso sokuqina), kuye kwaqhutyelwa uphando oluye lwabonisa ukuba xa umthwalo wokukhathala ushisa amaninzi. Iqela lokuqala lokulahlekelwa kwesisindo ekudleni kwakwenziwe ngokuzilolonga kwe-aerobic, kunye neqela lesibini - ngamandla. Isisindo esilahlekileyo sasifanayo, kodwa okwesithathu kwesisindo esilahlekileyo seqela lokuqala - sasisisiphako semisipha, kwaye iqela lesibini lilahlekelwa isisindo "inqatha." Kubandakanywa isethi yokusetyenziswa kwemilinganiselo yokulahleka kwemilinganiselo kwinkqubo encinci, ulahlekelwa ngamafutha angama-40%.
Ukongezelela, iimisipha yindlela enhle yokugcina i-metabolism isebenze ngekhefu. Ngoko, emva kokuqeqeshwa kwamandla, i-metabolism ikhawuleza kwiiyure ezingama-39 ezizayo, oko kuthetha ukuba izihlunu azikuniki ithuba lokubuyisela amafutha alahlekileyo ngexesha loqeqesho.
Kukho inkalo yengqondo eyenza ukulahlekelwa isisindo ekusebenzeni uqeqesho. Iingcali zenzululwazi ziye zityhila iinkcukacha - eziphula umthetho wokutya, ulahlekelwa kwaye uqeqesho. Kwaye kunye nendlela ehamba ngayo-ukuqeqeshwa kwamafutha okuzimisela kwakho kwaye kuya kunika amandla, kukuncedisa ukuphazamiseka ekudleni.
Ukuzivocavoca
Kule meko, sincoma ukuba wenze amandla amantombazana kwimisipha yemilenze, iintambo kunye namathanga.
- I-IP - elele phantsi, izandla phezu kwesiqu, imilenze ebubanzi beenyawo, ziqhekeza i-pelvis ukusuka phantsi-kwi-climp top. Asiyeki ekupheleni. Umkhumbi ophezulu. Senza amaxesha angama-20. Emva koko lungisa imeko yeplavis phezulu uze wenze ukuphuma kwamanzi. Amaconco ephoqa, enze amaxesha angama-10.
- Sidonsa amadolo kwisifuba - siyakukhulula umshicileli .
- Iip - ii-shoulder blades on the floor, feet on the width of the shoulder, phinda u-1.
- Sula imilenze yethu phantsi - ukuphumla.
- I-IP - iinyawo ebubanzi beenyawo, amadolo egobileyo, ukugoba umlenze olungileyo emadolweni, ubeke unyawo emadolweni. Siqala ngeenyawo ezisekhohlo ukuze sitshise umlenze ophezulu kwisitya. Siphakamisa kuphela i-pelvis, asiyikudiliza i-sock okanye isithende. Senza izihlandlo ezili-10, lungisa i-pelvis kwindawo ephezulu, utshintshe imilenze wenze iisethi ezintathu ngeenyawo.
- I-IP - ilele ecaleni, isebenzisa isibane somzimba. Siphakamisa ibhokhwe yethu phantsi, umlenze ongezantsi ugobile, ophezulu uphakanyiswa. Ibharha yomgca omnye kwisantya kufuphi neengalo, okwesibini emlenzeni osiweyo. Senza ukukhuphukela phezulu ekuphumeni, ukutsala iisokisi. Emva kokuphindaphinda kwe-10, lungisa unyawo kumasekhondi ambalwa kwinqanaba eliphezulu, wenze okufanayo ngendlela efanayo, kwaye wenze umsebenzo kumlenze wesibili.
- Sifika kuzo zonke iine, iintendelezo phantsi kwamagxa, buyela ngqo, ungadli. Siphakamisela umlenze wesobunxele kwisilwanyana size senze ukukhuphuka kwenyuka ngokucacileyo. Emva kokuphindaphinda kwe-10, lungisa umlenze kwindawo ephezulu uze utshintshe kwicala. Sihlala kwizithende, ukuphumla. Emva koko senza ezinye iindlela ezintathu, ukuphumla phakathi kwabo.
- Sifika kwisimo sokugqwesa ngasemva, pha kamisa imilenze kwipiliti, siwela emilenzeni enomgca, sithintele thina, solule imilenze size sitshintshe indawo zazo.