Ifoto: Getty Images / Youngoldman
Kuqikelelwa ukuba ukuya kuthi ga I-85% yabantu baseMelika banengxaki yokungazithembi . Ngelixa uninzi lwabantu lunokunxulumana nokuzithandabuza ngamaxesha athile okanye ukuntywila ngokuzithemba, kubalulekile ukufumana iindlela zokukhulisa ukuzithemba ukunqanda imiba emikhulu njenge. ukuxhalaba kunye nokudakumba oko kunokwenzeka ukuba imiba yokuzithemba ayilungiswanga.
Uphononongo lubonisa ukuba uqeqesho lokuxhathisa lunxulunyaniswa ne ukunciphisa iimpawu zokudakumba kunye nokuxhalaba kwaye kunokukhokelela ekunyuseni ukuzithemba, ukuzithemba okuphezulu kwaye umfanekiso womzimba ophuculweyo .
Ndibona olu phando lusebenza kubathengi bam boqeqesho lobuqu. Enoba ukwehla kangakanani na, abathengi bathi kum, 'Ndisomelela ngakumbi!' okanye 'Ndiyazibona ngoku izihlunu zam!' okanye 'Ndihlala ndiziva ndingcono emva kokuzivocavoca kwam.' Oko kuqinisa amandla kunokukhokelela ekunyuseni ukuzithemba, ukuzithemba kunye nomfanekiso womzimba.
Yintoni Uqeqesho Lokuxhathisa?
Uqeqesho lokumelana, okanye uqeqesho lwamandla, luhlobo lokuzilolonga olusebenzisa amandla achaseneyo ukwenza izihlunu zomelele. I IKholeji yaseMelika yezoNyango lwezeMidlalo icebisa ukuba kuqukwe uqeqesho lokuxhathisa ubuncinane amaxesha amabini ngeveki njengenxalenye yendlela yakho yokwenza umthambo. Ukongeza kwiibhenefithi ezibonelela ngokuziva kwakho ubuqu, uqeqesho lokuxhathisa lubalulekile ekuthinteleni nasekunyangweni i-sarcopenia kwaye i-osteoporosis ngokunceda ukugcina izihlunu kunye namathambo njengoko sikhula.
IJapan zokupheka isuphu ecacileyo
Iindaba ezilungileyo? Awudingi ukusebenzisa iintsimbi ukuze ufumane amandla-okanye ukuqeqeshwa koqeqesho-ubunzima bomzimba wakho bunokusebenza njengokuxhathisa. Ungasoloko ukongeza iintsimbi njengoko usomelela okanye ufuna umceli mngeni omkhulu, kodwa kunokwenzeka ukuba ufumane uqeqesho olululo loqeqesho kunye nobunzima bomzimba wakho.
Apha sijonga ezinye zezona mithambo zingcono zokuqinisa amandla kwaye uzive womelele kwaye uzithembile.
I-10 yoMthambo ogqwesileyo wokwakha amandla kunye nokuzithemba
1. Utsalo-Ups
I-Pull-ups ngumsebenzi ophezulu womzimba ofumana amaqela amaninzi emisipha emikhulu, ngokukodwa izihlunu ezingasemva kunye ne-biceps, kwaye isebenzisa ubunzima bomzimba njengokumelana. Ukwenza ukutsalwa, bamba ibha ngaphezulu kwaye utsale umzimba wakho phezulu kwibhari usebenzisa amandla kumzimba wakho ongasentla.
Usenokuba uthi ngaphakathi kuwe, 'Andinakukwenza utsalo!' Kwaye ngelixa ungeke ukwazi ukwenza ukutsalwa okungancediswanga namhlanje, abaninzi abantu banokwenza ukutsala-up usebenzisa umatshini oncedisayo wokutsala okanye ibhendi yokumelana ukuze bancede ukuphakamisa inxalenye yobunzima bomzimba wabo ngokusebenzisa uluhlu lwentshukumo.
Ngokuziqhelanisa kunye nangokwakha amandla, uya kwenza inkqubela phambili. Yaye xa usenjenjalo, imvakalelo yokuphumelela oyifumanayo ngokwenza into enzima iya kukunika ukuzithemba okukhulu.
2. IiPush-Ups
Njenge-pull-ups, i-push-ups nayo iyinhloko yomzimba ophezulu ofumana amaqela amaninzi ama-muscle kwaye asebenzise ubunzima bomzimba njengokumelana. I-Push-ups ijolise kwisifuba, amahlombe kunye nezihlunu ze-triceps, kwaye ngenxa yokuba umzimba wakho ukwindawo ephakamileyo yeplank, udibanisa umbindi wakho kunye nemilenze yokuzinza.
Kukho izilungiso ezimbini ezisisiseko ukwenza i-push-ups ifikeleleke ngakumbi. Olona tshintsho luqhelekileyo kukuwisa amadolo phantsi kwaye wenze i-push-ups ukusuka ezandleni nasemadolweni. Olu lutshintsho olulula oluthatha ubunzima bomzimba wakho ngaphandle kwe-equation. Uyakufuna ukuqiniseka ukuba ukwimo eguquliweyo (izandla kunye namadolo) eplanga kunye nezinqe zakho phambili kunye nomzimba kumgca othe tye ukusuka emagxeni akho ukuya emadolweni, emva koko wehlise umzimba wakho phantsi de isifuba sakho sithinte umhlaba. kwaye utyhale umva kwiplanga yakho elungisiweyo kwakhona.
Ndicebisa ngokwam ukuba abathengi bam baguqule ngokuphakamisa umzimba ongaphezulu kwibhentshi, ibhokisi, isitulo okanye umda wedesika okanye itafile yakho. Olu tshintsho luphakanyisiweyo lwe-push-up lukuvumela ukuba uhlale kwindawo epheleleyo yeplanga kunye nomzimba ophezulu ophakanyisiweyo ukusuka emgangathweni ukuze uthathe ubunzima obuphuma kwiingalo zakho kwaye uvumele imilenze yakho ikuncede wenze umsebenzi.
Ngendlela ephakanyisiweyo yomzimba ophezulu, njengoko uqala ukwakha amandla uphinda uziqhelanise noko kuvakala kukwenza ukutyhala ngokupheleleyo. Kwaye uneendlela ezahlukeneyo zokuqhubela phambili njengoko usomelela: ukuphakama okuphezulu, kokukhona kuya kuba lula ukutyhala; ngoko njengoko wakha amandla, unokuhamba ukusuka kwidesika ukuya kwibhentshi okanye isitulo; kwaye emva koko ukuya kwinqanaba okanye kwibhokisi encinci; kwaye ke ekugqibeleni ukwenza i-push-ups epheleleyo emgangathweni.
3. Iibhulorho zeGlute
I-gluteal (iimpundu) izihlunu zezona zihlunu zikhulu emzimbeni. Kubalulekile ukuqinisekisa ukuba zomelele kwaye zisebenza ngokufanelekileyo ukukhusela ukulimala kunye nokunciphisa iintlungu zangasemva. Ngokuqhelekileyo i-glutes iba buthathaka kwaye ilahlekelwa umsebenzi ngenxa yokuhlala ixesha elide. Ke ngaphambi kokwenza nayiphi na enye imithambo yomzimba esezantsi, luluvo olulungileyo ukwenza iibhulorho ezimbalwa ze-glute ukuze uqiniseke ukuba i-glutes idubula ngokufanelekileyo.
Ndihlala ndixelela abathengi bam ukuba bacudise izidlele zabo ezimpundu kunye, emva koko baphakamise isiphelo sabo sangasemva kwi-mat baye kwindawo yokuma kwebhulorho, emva koko bakhulule ukuthoba umzimba wabo ubuyele kwi-mat. Phinda kwaye ubeke ingqalelo apho uziva khona umthambo. Ukuba uziva ngakumbi kwi-hamstrings okanye umva ophantsi, yiba nenjongo ngakumbi malunga nokucofa i-glutes kwaye uzigcine zibandakanyekile kulo lonke umsebenzi.
Oku kuya kukunika ukuzithemba ukuba kufuneka uqhubeke nomsebenzi wakho usazi ukuba iqela lakho elikhulu lemisipha livuliwe kwaye lilungele ukusebenza.
4. Ii-squats
I-squats yeyona nto ndiyithandayo ukonyusa ukuzithemba, kuba ziyindlela entle yokwakha amandla kumzimba osezantsi. Akukho nto indenza ndizive ndinamandla kwaye ndingcono ngomzimba wam kunokwazi ukuba ndinokwenza i-squat enesisindo esinzima.
I-squats yakha amandla, ngokuyinhloko kumzimba ophantsi, ngokusebenza i-glutes kunye nemisipha ye-quadriceps. Baphinda bafune undoqo wokuzinzisa umzimba kulo lonke ixesha lokuzilolonga. Ii-squats zingenziwa ngokusebenzisa ubunzima bomzimba wakho kuphela okanye 'unokulinganiselwa' ngokongeza ii-dumbbells, ii-kettlebell, i-barbell okanye iibhendi zokwandisa ukuxhathisa njengoko uqhubeka nokwakha amandla.
indlela yokusika ii-waffle fries
Ukusebenzisa udonga ukwenza i-squat eludongeni okanye ukuhlala eludongeni kunika ukuguqulwa okuhle kakhulu kwabo banokuba neentlungu zedolo okanye abakhetha inkxaso eyongezelelweyo eludongeni. Kwaye kukho inani leenguqu onokuziphonononga xa sele uyifundile ifom yakho.
5. Iinqwelo zokulwa
I-Deadlifts yenye yezona zinto zibalulekileyo zokuzivocavoca onokuzenza ukuze ufunde ukuphakamisa izinto ngaphandle kokulimaza umqolo wakho. Kwakhona kuvakala kumnandi ukukwazi ukuphakamisa into enzima.
I-Deadlifts isebenza kwimisipha kwi-glutes, i-hamstrings kunye ne-core. Ukunciphisa umngcipheko wokwenzakala ngokufa, njengakuzo zonke imithambo yokuxhathisa, uya kufuna ukuqiniseka ukuba usebenzisa ifom efanelekileyo. Qala ngokuziqhelanisa nentshukumo ngaphandle kobunzima. Emva koko yongeza ubunzima ngokucotha njengoko usakha amandla.
Njenge-squats, ii-deadlifts zinezinto ezininzi. Unokongeza ubunzima usebenzisa i-dumbbells, i-barbell, i-kettlebells okanye i-trap bar, kwaye kukho ukuqhubela phambili kunye nokwahluka ukwenza lo msebenzi ufikeleleke.
6. Ukuhamba ngemiphunga
Ukuhamba ngemiphunga yenye yezona zinto zilungileyo zokuzilolonga ukuze uqhubeke nokujolisa kwiiglues kunye nethoni yemilenze. Baqesha amaqela emisipha emininzi, kwaye njengoko besebenza ibhalansi yakho, ukuhamba imiphunga yindlela entle yokwakha ukuzithemba ngokuphucula amandla kunye nokuzinza.
Sebenzisa ubunzima bomzimba wakho, yongeza ii-dumbbells, ii-kettlebell okanye i-barbell ukuze uqhubeke uqhubela phambili njengoko usakha amandla.
7. Bicep Curls
Enye yezinto endiziva rhoqo kubathengi bam yindlela abaziva belungile ngayo xa beqala ukubona inkcazo kwimisipha yabo. Kwaye i-biceps inokuba yenye yezona ndawo zilula ukufumana iziphumo zakwangoko onokuthi uzibone, ukunika ukuzithemba kwangethuba ukukugcina uqhubeka nohambo lwakho lokuzilolonga.
I-Bicep curls ngumsebenzi ophezulu womzimba ojolise kwimisipha kwicala langaphambili leengalo eziphezulu. Bakha amandla asebenzayo oya kuwadinga ukuthwala izinto ezinzima, kwaye benza iingalo zakho zibukeke zintle! Ukuba awunazo iidumbbells okanye ibarbell, ungenza lo msebenzi ngento elula njengebhotile yamanzi.
Njengazo zonke imithambo yokuxhathisa, ifomu ibalulekile ukukunceda ufumane iziphumo ozifunayo. Khumbula: Gcina iingqiniba zakho zitsalele emacaleni akho kwaye usebenzise izihlunu zakho ukuphakamisa ubunzima emagxeni akho. Ukuba uguqula ubunzima, usebenzisa amandla, kungekhona izihlunu.
8. Izandiso zeTricep eziPhezulu
Ukwakha izihlunu kwi-triceps yakho kunokunceda ukunciphisa ukugoba ezingalweni okuhlala kuza nobudala. Ukuphucula ithoni ye-muscle kuloo ndawo yomzimba yindlela efanelekileyo yokunyusa ukuzithemba komzimba. Kwaye, ukwakha i-triceps kunika amandla asebenzayo ukunceda kuyo nayiphi na imeko apho kufuneka utyhale into kude nomzimba wakho, kwaye kuya kunceda ukugqibelela ukutyhala kwakho.
Ngelixa kukho inani lemisebenzi ejolise kwi-triceps, ukwandiswa kwe-triceps ephezulu kuphinda kuqeshwe izihlunu kumbindi wakho ukuzinzisa umzimba wakho njengoko uphakamisa i-dumbbell phezu kwentloko yakho. Ingenziwa ngezixhobo ezincinci-i-dumbbell enye okanye i-kettlebell (okanye ibhotile yamanzi!) Iya kwenza. Khumbula: Gcina iingalo zakho zitsalwe kufutshane nentloko yakho kangangoko ukuze ugcine iingqiniba zakho zingagqabhuki ziye emacaleni. Oku kuya kuqinisekisa ukuba usebenzisa i-triceps yakho.
9. Ukuma kwephenyane
Ukwakha amandla angundoqo kubalulekile kumsebenzi osisiseko womzimba. I-Boat pose yenye yezona ziqhelo zokomeleza ingundoqo, kuba isebenza zombini isisu kunye nezihlunu zangasemva. Ayifuni sixhobo, kwaye ungaqala ngokubamba indawo yokumisa ixesha elide njengoko ukwazi, kwaye wongeze ixesha njengoko usiba namandla.
Ukufumana ukuma okufanelekileyo kwasekuqaleni kubalulekile. Qala kwindawo ehleliyo kunye neenyawo zakho phambi kwakho, kwaye usethe umzimba wakho ophezulu ngokuqengqeleka amahlombe akho phezulu, ngasemva nasezantsi ukuze ugcine isifuba sakho phezulu kunye nentamo ingathathi hlangothi. Tsala iqhosha lesisu sakho ukuya kumnqonqo wakho ukuze usebenze umbindi wakho kwaye uqale ukuthomalalisa umzimba wakho ngasemva kwesinqe sakho kwaye uvumele iinyawo zakho ukuba zidada phezulu ukuze ungene kwisikhephe sakho. Ngokuphefumla ngokunzulu kunye nokusebenzisa izihlunu zakho ukubamba esi simo, uya kuqinisa isiseko sakho kunye nokuzithemba kwakho.
10. Iiplanga
Njengokuma kwephenyane, iplanga yindlela yokuma engashukumiyo ebandakanya phantse zonke izihlunu zomzimba. Ngumsebenzi ongundoqo, kodwa kwakhona uqokelela izihlunu kumzimba ongasentla kunye nomzimba ongezantsi. Ukuba unokugqibezela ukuma kwakho kweplanga, unokugqibezela ukuma kwakho kunye nokuma kwakho okuhleliyo, oku uphando imiboniso ibalulekile ekwakheni ukuzithemba kuthi kwaye sibonise ukuzithemba kwabanye.
Iiplanga azifuni zixhobo kwaye zinokwenziwa naphi na. Kukho iindlela ezininzi zokuguqula nokuqhubela phambili iplanga eqhelekileyo. Qala ngokubamba iplanga eliqhelekileyo ixesha elide njengoko unako, usebenzisa ifom efanelekileyo, uze usebenze ukuqhubela phambili ukusuka apho. Umgaqo wam osisiseko kubaxhasi kukukwazi ukubamba iplanga ephantsi kunye nefomu elungileyo ngomzuzu omnye ngaphambi kokuba ungeze nayiphi na inkqubela phambili okanye ukuhluka.
Indlela Uqeqesho Olunamandla Olunokukunceda Ngayo Ukuzithemba
Uqeqesho lokuxhathisa lunika ingqiqo ekhethekileyo yokuphumelela xa kuthelekiswa nezinye iindlela zokuzilolonga. Isinika enye indlela yokulandelela inkqubela phambili kwisikali, kwaye isivumela ukuba sigxininise kwinto esinokuyongeza emizimbeni yethu, endaweni yento ekufuneka siyilahlekele.
Isaladi yeqanda iresiphi yemartha
Qala ngemithambo elula yobunzima bomzimba, kwaye ulandele inkqubela yakho njengoko usakha amandla kwaye uqale ukongeza ubunzima. Uya kukwazi ukubona uphuculo kwaye ubhiyozele impumelelo yakho njengoko usomelela. Kuya kukunceda uzive ungcono, uphucule ukuzithemba kwakho kunye nomfanekiso womzimba, kwaye kukunike ukomelela okukhulu kokuzithemba.
