Iindlela zokwenza umthambo

qeqesho

Baninzi abantu abazibandakanya nomthambo kunye nehlabathi lobomi bokuqina. Xa sijoyina indawo yokuzivocavoca sidibana iindlela zokuzilolonga Ukucwangciswa kwangaphambili okunokuvelisa kuphela uhlengahlengiso olwahlukeneyo lokuzuza kobunzima bemisipha okanye ukulahleka kwamafutha kuphela ekuqaleni. Nangona kunjalo, ukuba sifuna ukuba nenjongo yexesha elide, kuya kufuneka sazi indlela yokuphucula inkqubo yesiqhelo okanye ulwazi oluphambili.

Ke ngoko, kweli nqaku siza kukuxelela yonke into ekufuneka yenziwe ziindlela zokuzilolonga kunye nendlela ezakhiwe ngayo.

Zintoni iindlela zokwenza umthambo

ukomelela kunye nesihlunu

Xa sithatha isigqibo sokumila, nokuba kukufumana ubunzima bemisipha okanye ukulahlekelwa ngamanqatha, kufuneka sibe neendlela ezithile zokuzilolonga. Kule mizila sixelelwa ukuba zeziphi izikhokelo eziphambili ekufuneka sizithathele ingqalelo ukwenza imithambo eyahlukeneyo. Ngokwenza umthambo sinenjongo yokuxhokonxa uvuselelo emzimbeni nakwizihlunu ezivelisa zombini uhlengahlengiso lwemithambo-luvo kunye nezihlunu. Ekugqibeleni umzimba uqonda kuphela ukukhuthaza, ke kuyakufuneka siwuvuselele umzimba ngokuqhubekayo.

Kukho iintlobo ezahlukeneyo zokuzilolonga kwaye uninzi lwazo lucingelwa ngokubanzi. Kuba umntu ngamnye wahlukile kwaye kukho iindidi ezahlukeneyo zabantu, sifuna inkqubo elungele thina. Akufuneki ukuba ihlengahlengiswe kuphela kwiinjongo zethu, kodwa nakwi-morphology yomntu ngamnye nakwindawo ahlala kuyo.. Oko kukuthi, akufani nokulungisa isiqhelo somntu osebenza njengeweyitala kunaye omnye umntu osebenza eofisini. Kuxhomekeke kwisantya sobomi, sinokunyamezela umthamo othile woqeqesho kunye namandla.

Izinto zoqeqesho

iindlela zokuzilolonga ezifanelekileyo

Xa siqala uqeqesho kufuneka sithathele ingqalelo izinto ezithile. Ezona ziphambili ziphazamisa ukuveliswa kobunzima bemisipha zezi zilandelayo: umthamo woqeqesho, amandla kunye nokuhamba rhoqo. Sichaza umthamo woqeqesho njengenani leetekethi esizenzayo kwiseshoni yoqeqesho. Oko kukuthi, umthamo womsebenzi uwonke esiza kuwuqeqesha. Abaqalayo abaninzi kufuneka babe nomthamo ophantsi woqeqesho kwaye, njengoko silungelelanisa, iya kunyuka ngokuhamba kwexesha.

Umthamo woqeqesho yenye yezinto ezichaphazela kakhulu ukukhula kobunzima bemisipha kwaye kunzima kakhulu ukubala. Kwaye zininzi izinto ezingenelelayo kwaye yingcali kuphela enokwazi ukunyamezelana nalo mntu. Into yesibini ebalulekileyo kwinkqubo yokuzivocavoca ngamandla. Ubunzulu ngumthwalo esisebenza nawo. Inokulungiswa nangoluhlu lokuhamba, isadadi, okanye amaxesha okuphumla. Ubunzulu yinto eyahlukileyo ebaluleke kakhulu kuphuhliso lobunzima bemisipha. Asinakho ukuvelisa izicwili ezitsha ukuba asiwuniki umzimba amandla aqinisekileyo. Olu khuthazo luya kusebenza kuphela ukuba sikuluhlu lokuphindaphinda kufutshane nokusilela kwemisipha. Ukusilela kwemisipha ngulo mzuzu apho singenako ukuphinda olunye uphinda ngokwethu. Akukho lula ukufikelela kwimisipha rhoqo.

Okokugqibela, sihlalutya rhoqo. Ukuphindaphinda linani lamaxesha esisebenza ngawo kwiqela lezihlunu ngeveki. Umzekelo, sinokuba neendlela zokuzilolonga ezisebenza esifubeni kabini ngeveki. Apha besiza kubiza rhoqo isi-2 esifubeni.

Ngeendlela zokuzivocavoca umzimba okanye sinokwenza inkqubela phambili kakuhle ngokuxhomekeke kwindlela esiyakha ngayo. Makhe sibone ukuba zeziphi izikhokelo eziphambili ekufuneka zenziwe zezi ndlela.

Yintoni ekufuneka ibe ziindlela zokuzilolonga

Nje ukuba sazi ukuba zeziphi ezona zinto ziphambili zoqeqesho, kufuneka sazi ukuba zeziphi iindlela zokuzilolonga ekufuneka zinazo. Okokuqala kukho konke iintlobo ezahlukeneyo zemithambo edibeneyo ekunceda ukuba usebenze kakuhle. Ngokwesiqhelo, bayazilolonga noluhlu olukhulu lokuphucula kunye nobuchule obunzima ngakumbi. Nangona kunjalo, zezo apho inkqubela phambili inokwenziwa ngokufanelekileyo nangokuqhubekekayo.

Phakathi kokuzilolonga rhoqo kokudibanisa okuninzi sinako Ibhentshi cinezela, oomatshini bokushicilela, i-chin-ups, squats, deadlifts, rownjl. Yonke le mithambo isebenza kumaqela emisipha ngaxeshanye. Nje ukuba sichaze ezona mithambo zidibeneyo zidibeneyo kufuneka ukuba zibe kwisiqhelo sethu, siya kuqhubeka nokukuxhasa ngokuzibandakanya. Ngokwesiqhelo, le misebenzi yokufikelela koko isebenza ngokuhlalutyo kwiqela elithile leemisipha. Zikwabizwa ngokuba kukuzimela wedwa. Olu luvivinyo olunceda ukwahlula iqela elithile lemisipha ukugxininisa ukuvuselela. Apha sifumana imithambo njenge I-bicep curl, ulwandiso lwengqiniba, i-hamstring curl, ukukhaba kwe-dumbbell, Njl

Kolu hlobo lokuzilolonga, linye kuphela iqela lezihlunu elisebenzayo. Le mithambo ihlala isebenza ukugqibezela isiqhelo kude kufike ivolumu yoqeqesho esekwe.

Iingcebiso kunye namaqela emisipha

Siza kunika iingcebiso ngendlela onokuthi uhlengahlengise ngayo iindlela zokuzilolonga. Ngokwesiqhelo, kufuneka ucwangcise ukusebenza kwakho ukuze sikwazi ukulawula ukudinwa. Usapho luthintela kuphela kuzo zonke iinkqubo. Asinakho ukwenza inkqubo apho sizidinisa khona kwaye oku kubeka emngciphekweni wokuchacha. Ke ngoko, siza kulungelelanisa ezona ndlela ziqhele ukwenziwa ngamaqela emisipha:

  • Tsala kwaye tyhala ii-routines: Ngabo basebenza ukutsala umthambo iintsuku ezimbini ngeveki kunye nezinye iintsuku ezimbini zokuzilolonga. Ngale ndlela, asiwaphelisi amandla ethu kwiseshoni edlulileyo kwaye sinokudubula ngamandla.
  • Iindlela zenyawo zomlenze: Zizo ezo zahlula-hlula uqeqesho kumzimba ongasentla nasemzimbeni osezantsi. Zihlala ziintsuku ezi-4 kwaye umzimba uqeqeshelwa iintsuku ezi-2 nomlenze ezinye iintsuku ezi-2. Bavame ukunika iziphumo ezilungileyo kakhulu kwaye banike ixesha elaneleyo lokubuyisela izihlunu.
  • Umhlahlandlela weWeider: Yinto yakudala yayo nayiphi na imithambo. Kule, iqela elinye lemisipha ngeseshoni ihlala isebenza. Bavame ukunika iziphumo ezilungileyo ukuba zakhiwe kakuhle. Eyona nto iqhelekileyo kukuba uninzi lwevolumu yoqeqesho eqokelelene kwiqela ekujolise kulo kwezihlunu.
  • Iindlela zeHybrid: Zizo ezo ezidibanisa amaqela ahlukeneyo emisipha kwiintsuku ezimbalwa ngendlela engathinteli ukubuyela kwimeko yesiqhelo.
  • Iindlela zomzimba ezipheleleyo: zisebenza zonke izihlunu yonke imihla. Esi siqhelo kufuneka sazi ukuba senziwe njani okanye siza kuba neziphumo ezibi kakhulu.

Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi malunga neendlela zokuzivocavoca umzimba kunye nendlela ekufuneka zenziwe ngayo.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
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