Ukusebenza kwesifuba sesampula ukugcina nokwakha amandla
Kungani kubalulekile ukuba usebenzise izicubu zakho zesifuba nokuthi yiziphi izivivinyo zesifuba ezingcono kakhulu? Ake sibheke izinhlobo ezahlukene zokusebenzisa izifuba, okudingayo ukuze uqalise, nokuthi ungakha kanjani ukuqeqeshwa kwakho kwesifuba.
Ukubaluleka kokuzivocavoca kwesifuba
Cishe uyazi ukuthi kubaluleke kangakanani ukusebenza esifubeni sakho, hhayi nje emisipha enamandla kodwa ukugcina umzimba wakho ophezulu ungaphumeleli uma ukhula. Yilokho okwenzeka kithi sonke uma singagcini ukuphakamisa izisindo .
Sivame ukuthatha ukunikeza lokho okushiwo izicubu zethu zesifuba. Basivumela ukuba senze izitsha futhi sigeze izinwele zethu. Kubalulekile uma sesihla noma sivuka phansi. Kubalulekile ngisho nasemisebenzini enjalo ethathwe ukunikezelwa njengokuvula umnyango. Ngaphezu kokuqinisa isifuba sakho njengengxenye yohlelo lwakho lokuzivocavoca, amaCenter for the Disease Control and Prevention akhuthaza abadala asebekhulile ukuthi basebenzise iziqu zesifuba okungenani kabili ngesonto.
Izindaba ezinhle ukuthi imisipha yakho yesifuba ingenye enkulu kakhulu emzimbeni wakho ongaphezulu futhi, ngakho-ke, ihlale ihle futhi inamandla. Ngisho nezindaba ezingcono kakhulu ukuthi kukhona i-toni yokuzivocavoca okukhulu kwesifuba ukuzogcina ngaleyo ndlela. Ngezansi sizokwabelana ngesampula salezi zivivinyo eziningi ezikhomba imisipha yakho yesifuba.
Ukudala Ukuqeqeshwa Kwebhokisi Lakho
Kufanele wakhe kanjani isimiso somsebenzi wokusebenzisa umzimba esifubeni? Ungakwazi ukuxuba futhi ufanisane nalezi zivivinyo ukudala isimiso osijabulelayo nokuthi sibhekene nezinselele zesifuba sakho ukuze sikhule. Ngokuvamile ufuna ukukhetha kusuka ekuzivocavoca kwezintathu kuya kwezinhlanu ezahlukene kuye ngokuthi izinga lakho lokuzivocavoca kanye nemigomo, futhi ufuna ukukhetha ukuzivocavoca okuzogxila esifubeni sakho kuzo zonke izingcingo.
Ukuzikhethela kwakho kokusebenzisa isifuba kuzoxhomeka ezingeni lakho lomsebenzi:
- Abaqalayo kufanele bakhethe izivocavo ezilodwa kuya kokubili ezivela ezinkampeni zesifuba kanye nohlu lwezintambo futhi wenze isethi esisodwa kuya kwezibili ze-12-16.
- Ukuzivocavoca okuphakathi kuya kokuzivocavoca okuphambili kufanele ukhethe ukuqeqeshwa okukodwa kuya kokubili kusuka kuhlu ngalunye lwezinhlu ezintathu zamaseti amabili kuya kwamathathu we-8-12 reps, ukuphumula phakathi kwamasethingi.
Sebenzisa isisindo esanele ukuthi ungagcwalisa kuphela inombolo oyifunayo ye-reps. Ufuna ukuzikhandla ekukhathaleni kwinombolo efakwe ohlwini lokuphindaphinda kwesethi ngayinye. Uma ukhetha futhi ukukhanya kwesisindo futhi ube namandla ekugcineni, yenza ngokulinganisa okunzima kakhulu ngesikhathi esizayo. Kungukudlulela ngokweqile imisipha ukuthi uyayikhuthaza ukulungisa nokukhula komzimba.
Yini Ozoyidingayo Ekusebenzeni Kwakho Kwebhokisi
Imishini edingekayo ihlukahluka, kodwa uhlu oluphelele luhlanganisa:
- I-Barbell
- Izindlebe zemithi ehlukahlukene
- Resistance bands
- Ibhola lokuzivocavoca
- Izinyathelo
- Ibhentshi lesisindo ngokuhamba
Ungenza lokhu kuvivinya ekamelweni lokuzivocavoca noma ekhaya uma unemishini.
Uma unemibandela yezempilo noma ukulimala, khuluma nodokotela wakho ngaphambi kokuba uqale uhlelo lokuzivocavoca. Buza mayelana nemingcele noma ukuguqulwa okungase kudingeke.
Ake sihlole izigaba ezintathu ezinkulu zokuzivocavoca ezakhelwe ukwakha imisipha yakho yesifuba.
Amacindezela esifuba
Umshini wesifuba usebenza imisipha emikhulu yesifuba, amahlombe kanye ne-triceps. Ukwenza ucingo oluyisisekelo, ulale ebhentshini bese ubamba izinsimbi phezu kwesifuba, ama-elbows aphethwe ngama-angles angu-90 degree. Cindezela izingalo ngqo, bese ubuyela emuva ekuqaleni.
Ukushintshashintsha kwamaphrinta emathunjini kungabandakanya umshini we-barbell benc press, i-dumbbell press ye-chest, i-incline chest press, nomshini we-chest nge-band resistance.
Ukujima
I-Pushups isebenza cishe yonke imisipha emzimbeni ngokugxila esifubeni nasezingalweni. Akumangazi ukuthi baye bafaka izinhlelo zokuqeqeshwa iminyaka eminingi.
Ukuze uthole i-pushup eyisisekelo, faka izandla ngezandla ububanzi be-shoulder, bend izingalo bese wehla phansi ngangokunokwenzeka. Phakamisa izingalo bese uphakamisa ngaphandle kokungena.
Ukushintsha kwamapushups kungabandakanya ukuguqa ngamadolo, ukudonsa ezinzwaneni, ukuqhuma ibhola, nokubhebhethekisa.
Izimpukane ze-Chest
I-fly fly ibuye isebenze imisipha emikhulu yesifuba ngokugxila engxenyeni yangaphandle. Nge-fly, ulale ebhentshini ngezintende ezibhekene nazo. Ukunciphisa izinsimbi ezihlangothini, ukugoba kancane kancane. Yeka ezingeni le-shoulder, bese uletha izikhwebu emuva phezulu kwesifuba.
Izinguquko zingase zifake i-dumbbell fly fly, isifuba sivule ibhola, i-fox fly, kanye ne-fly one-armed with a band.
Indlela Yokuqalisa / Iziqondiso
Ungase ujwayelane noma ungajwayele izivivinyo ezishiwo lapha. Ukuze uqalise, hlola umhlahlandlela wethu ngezinyathelo zokunyathelisa kanye nezinkinobho zesifuba , kufaka phakathi ukuhlukahluka okushiwo lapha, futhi ubeke ukuhlukahluka kwemishini yamakhofu, ama-pushups, nezimpukane zesifuba .
Ngakolunye uhlangothi, uma ungezwa unselele ngokwanele, hlola lesi sifuba esiphezulu, amahlombe, kanye ne-triceps ukusebenza .
Okuzansi kokuzivocavoca kwesifuba
Ukuzivocavoca umzimba kubalulekile ukugcina imisipha evumela ukuba wenze konke kusuka ekhanda izinwele zakho ukuvula umnyango. Ukugcina lezi zinhlanzi zisebenza ngokuhlanganiswa kokuzivocavoca kungasiza ukugcina amandla akho esifubeni njengoba ukhula.
> Umthombo:
> Amasevisi Okulawula Nokuvimbela Izifo. Ukuzivocavoca Kanjani Abadala Abadinga? Kubuyekezwe 06/04/15. https://www.cdc.gov/physicalactivity/basics/adults/index.htm