I-aesthetics nokunakekelwa komzimba yizinhloso ezimbili ezibalulekile zendoda yekhulu lama-XNUMX. Ukudla, izithasiselo zokudla okunempilo kanye nokuqeqeshwa kwansuku zonke kufakwa empilweni yansuku zonke yowesilisa wesilisa ofisa isithombe esikhangayo, esinakekelwayo nesinempilo. Ukufeza le nhloso, inqubo ejwayelekile umzimba ogcwele kuyathakazelisa kakhulu ngokusebenza kwayo.
Yini inqubo umzimba ogcwele?
Njengoba igama lisho, inqubo umzimba ogcwele kufaka phakathi uchungechunge lokuzivocavoca okusebenza umzimba wonke ngasikhathi sinye. Ngokungafani nokuzivocavoca okuhlukaniswe ngamaqembu emisipha, le mizila ithola imisipha eminingana ukuthi isetshenziswe ngesikhathi esisodwa.
Umzimba ogcwele ubeka imigomo yawo ekuhlanganisweni kwezinhlelo zawo wonke amalunga. Ngokwenza lezi zivivinyo, umzimba ubeka amaqembu amaningana amajoyini anyakaze ngasikhathi sinye. Ziyaziwa nangokuthi "ukuzivocavoca okuhlanganisiwe."
Umkhuba umzimba ogcwele namahomoni
Lolu hlobo lokuqeqeshwa lunomthelela omkhulu ekukhiqizeni ama-hormone. Ama-hormone amathathu anomthelela omkhulu ekukhuleni kwemisipha: i-testosterone, i-hormone yokukhula i-GH kanye ne-insulin factor factor IGF-1.
Ngalezi zivivinyo, umzimba ukhulisa amazinga ala mahomoni. Lokhu kukhiqizwa ngokweqile kwe-hormonal kuthanda ukwanda kwesisindo semisipha, emazingeni aphakeme kakhulu kunalawo okuzivocavoca kweqembu elihlukanisiwe. Ngalesi sizathu, noma ngubani owenza inqubo umzimba ogcwele thola amandla nevolumu yemisipha.
Yehlisa isisindo namafutha
Umkhuba umzimba ogcwele kunconywa kakhulu ukunciphisa isisindo; umqondo ukuthi umgijimi ulahla isisindo ngokunciphisa amafutha hhayi imisipha. Ukwehliswa kwamafutha, kanye nomthelela wehomoni, kwenza umzimba oqinile futhi oqinile, futhi kukhulise amandla ngokukhula okukhulu emisipheni.
Kuthiwani ngobuhlungu bemisipha?
Emisebenzini ejwayelekile umzimba ogcwele ngokuvamile azikho izinhlungu zemisipha noma ukuqina. Kunabantu abakholelwa ukuthi uma umzimba ungalimazi ngosuku olulandelayo, izivivinyo bezingakabi namandla ngokwanele. Le nkolelo iyiphutha elikhulu; Ukudinwa akusona isibonakaliso sokuzuza kwemisipha, noma amandla.
Umzimba ogcwele nemidlalo yesintu
Le nqubo yezemidlalo ihlanganiswe ngokuphelele neminye imidlalo. Ingaba umphelelisi kunoma yimuphi omunye umsebenzi wezemidlalo, kungaba ngoyedwa, njengethenisi noma ibhola eligwedlwayo, noma iqembu, njengebhasikidi, ibhola likanobhutshuzwayo, njll
Kunabantu abanokuthambekela kwangaphambili kwemisebenzi yezemidlalo yendabuko, ngokungafani nemikhuba yokuzivocavoca. Umkhuba ogcwele womzimba kungenziwa kuzo zonke izimo; izinzuzo zomzimba ziyoba zinkulu ngesikhathi esincane.
Enye yezinzuzo ezinhle zesimiso somzimba esigcwele ukuthi ingaqalwa ngabasubathi abavela kunoma ikuphi okukhethekile.
Umzimba ogcwele okokuqala
- Kungumqondo ophakanyiswe ikakhulukazi wabaqalayo. Labo abaqala umsebenzi wokuzivocavoca umzimba, ukuzijwayeza umzimba ophelele bazothola impumelelo enhle kwimisipha namandla esikhathini esifushane.
- Ukuzivocavoca okudinga ukuhlela okuhle nokubekezela. Imizila ephakanyisiwe ifaka izivivinyo eziyisisekelo ekuqaleni; kancane kancane, lezo ezifuna kakhulu zizofakwa.
- Kubalulekile ukuthi ukuvivinya umzimba kwenziwa kahle. Ekuqaleni, umqeqeshi uzohlala nesiqalo futhi uzokhombisa ukuma nokunyakaza okulungile. Lapho uqala isiyalo esisha, kufanele ulungise ukunyakaza ukuze imisipha namalunga kuhambe kahle.
Izici okufanele uzicabangele lapho uqala inqubo umzimba ogcwele
- Ukuvama. Kunconywa ukwenza lolu hlobo lokuqeqeshwa kathathu ngesonto. Le mvamisa yanele ukufeza izinhloso; Kunconywa ukuthi lo mkhuba ube sezinsukwini ezihlukile, uhlukaniswe ngosuku lokuphumula phakathi kwezikhathi zokuqeqesha.
- Kunenkolelo yamanga yokuthi ukuhlaba ikhefu phakathi kwezinsuku zokuqeqesha kuvimbela ukuqhubeka kanye nemiphumela yokuvivinya umzimba. Le nkolelo ayiyona yangempela; Lesi sikhathi sokululama sibalulekile, njengoba ukuzivocavoca umzimba okugcwele kuvame ukuba namandla kakhulu kunezinye izindlela.
- Ukuhlela. Ukuhlela okuhle kubalulekile lapho usebenzisa inkambiso futhi ukhetha izivivinyo. Ukuqina kokuvivinya umzimba kufanele kubhekelwe maqondana nomzimba ngamunye namathuba awo. Inqubo ethuthukile yabantu abanomkhuba wokuziqeqesha ayifani nohlelo lwabaqalayo.
- Ukuthweswa iziqu. Imisipha izovumelana kancane kancane futhi umzimba uzophendula ngaphandle kwezinkinga.
Inqubo elula ingasetshenziselwa ukuxilonga isimo somzimba nesicubu somuntu.. Kusukela kulolu vivinyo, uchungechunge luzolungiswa ngokuya ngezimpendulo ezitholakele.
Izibonelo zokuvivinya umzimba enkambisweni eyisisekelo yokuziqeqesha umzimba ogcwele
Isimiso somzimba esigcwele sizohlelwa ngokuqhubeka kokuzivocavoca okuhlangene. Ezinye zazo yilezi:
- Sentadilla. Kuwumsebenzi ophelele ngokwedlulele, ikakhulukazi ama-quads, abathumbi, ama-glute, amathole, imisipha namathole. Kuyinto efana ne- inkanyezi kokuzivocavoca umzimba ogcwele, ngenani lemisipha ehilelekile.
- Izinyathelo ngesisindo. Ziwusizo ikakhulukazi lapho ama-squats esebenza emuva kwakho.
- Umshini wezempi. Amandla emahlombe, ama-triceps nama-pectorals aphezulu asebenza ngokuyisisekelo.
- Umsebenzi ofanayo. Kubandakanya ukunyakaza okukhulu kwemisipha, ikakhulukazi ama-pectoral triceps namahlombe.
- Ukucindezela kwebhentshi. Hambisa yonke indawo yakho yesifuba kanye ne-triceps.
- cindezela ihlombe. Sebenzela ama-triceps akho ne-abs ukuthola ibhalansi.
- Kubuswe. Kuwukuzivocavoca okuhle kakhulu emuva, okubandakanya nayo yonke imisipha engenhla.
- Uhleli phansi. Ikhiqiza izinzuzo zayo endaweni ye-lumbar.
- Isisindo esifile. Ivumela ukusebenza umzimba wonke, kusukela emilenzeni kuya ezingalweni ngokunyakaza okukodwa. Kudinga ukunemba nobuciko.
- Ibhayisikili lilele phansi. Iqinisa ingxenye yesisu, njengoba isebenza izibilini ekuhambeni. Kuyasiza kakhulu ekuqiniseni imisipha ye-oblique ne-transverse.
Ukuvivinya ngakunye kufanele kuphindwe izikhathi eziyi-15-20 kwabaqalayo. Njengoba inqubo iqhubeka, imvamisa izokwandiswa, kwenziwe uchungechunge ezimbili noma ezintathu ezilandelanayo.
Umthetho ojwayelekile ngukuthi ngokubeka zonke izingxenye zomzimba, zonke izintambo zemisipha ziyasebenza. Ngale ndlela uthola imisipha eminingi namafutha amancane.