Ukuhlanzeka nokucindezela kuyisenzo esihle kakhulu esakha ukuqina, ukukhuthazela kwenhliziyo, ukukhuthazela kwemisipha kanye namandla. Akukhona lokho kuphela, kodwa okuhlanzekile nokucindezelayo kunikeze omunye umhlomulo wokuthi amandla amaningi awasebenzisa angakwazi ukuziqhayisa: amandla. Yini ekhethekile kakhulu ngamandla ? Amandla yinhlanganisela yamandla nesivinini. Ukuqeqeshwa kwamandla kuqakathekile kubadlali abadinga umsebenzi ophuthumayo emdlalweni wabo, njenge-sprinting noma i-jumping. Ngisho nalabo abangagxila emisebenzini ethile yokusebenzisa amandla ezemidlalo ukushaya izinga lenhliziyo kumazinga a- anaerobic , enezela ikhalori ephakeme ekushiseni kwabo bonke.
Kungani Kufanele Ufake Uhlanzekile Futhi UCindezele Kuzozonke Zakho Zokuqeqesha Amandla
Eqala njenge-Olympic lift, umsebenzi ohlanzekile nocindezelayo ongaphansi kwamaqembu ayisisindo ahlukene angaphansi kweziyisishiyagalombili. Ingxenye engezansi yezinyathelo ziqinisa iziqhenqo zakho, iziqhumane, nezintambo, ngenkathi ingxenye engaphezulu yenhlangano ihlose amahlombe akho, esifubeni, emuva, nezingalo. Phakathi naleso sikhathi, lonke ukunyakaza lithembele kuwe ekubandakanyekeni kwakho. Khuluma ngomsebenzi wokusebenzisa amandla!
Ukulimala, ukuhlanzeka nokucindezela into umuntu angayenza futhi ayenze njengengxenye yesimiso sokuqeqeshwa kwamandla avamile. Lo msebenzi ungenziwa nge-dumbbells noma i-barbell . I-barbell ikuvumela ukuba uhambe kancane kunzima futhi unikeze kancane ukuzinza nebha. Lezi zingqungquthela zikhuthaza ohlangothini ngalunye ukuthi zisebenze ngabanye kunokuba zihlangene ngecala elinamandla kakhulu ohlangothini olubuthakathaka. Yiqiniso, izinga lakho lokuzikhandla lizonquma ukuthi unquma kangakanani ukuphakamisa. Uma ususha kumuntu ohlanzekile futhi ucindezela, qala ngezinsimbi ezilula futhi ufunde ukuthi ungayenza kanjani ifomu kahle. Uma usuqiniseka ngezinqubo zakho, qala ukwengeza isisindo uze ufinyelele iphuzu lokuthi izintambo ezingu-6-8 zenza ube nokuphefumla!
Ukuhlanza nokucubungula kungenziwa ngokubambisana nezinye izivivinya zomlenze ezifana nezikwele noma amaphaphu ukuze iqoqe umzimba ophansi. Kungabuye ibekwe kunoma yikuphi ukuxuba komzimba okuphezulu ukucindezela izinga lenhliziyo eliphakeme. Lokho okushiwo, lokhu kuhamba kuwukuzivocavoca umzimba okugcwele. Kungaba ukuhambela okuphelele ukusebenzisa isitayela sesitayela. Ngokwesibonelo:
- Imizuzu engu-4 ku-treadmill noma elliptical
- Ukuphindaphinda oku-8 okuhlanzekile nokucindezela
- Imizuzu engu-4 ku-treadmill noma elliptical
- 8 okuphindaphindiweyo kokuhlanza nokucindezela, njalo njalo.
Landela lelo phethini futhi emaminithini angu-15-20 unomsebenzi oqinile!
Ngezansi imfundo yesinyathelo-nge-isinyathelo sendlela yokwenza ihlanzekile bese ucindezela. Ungakwazi ngisho ukuqhuba ngebha elingenalutho. Uma kungenzeka, yenze ekamelweni enezibuko ukuze uqiniseke ukuthi umzimba wakho wenza lokho ofuna ukuthi ukwenze.
Isinyathelo 1
Qala ngezinyawo uhlangothi lwe-shoulder-width ngaphandle bese ubamba i-barbell cishe cishe amasentimitha amabili kude nemikhono yakho. Phakamisa izintambo zakho bese ubamba i-barbell ukuze izintende zakho zibheke nomzimba wakho futhi izandla zakho zihlukanisiwe. Gcina izinyathelo zakho phansi, isifuba sithunjisiwe, amehlo phambili kanye nezingalo eside.
Isinyathelo 2
Gcina ingqikithi yakho iminyene kakhulu futhi uqhubekele ezithende zakho ukudonsa ibha ngokushesha kuze kufike esifubeni sakho, phambi kwe-collarbone yakho. Gcina ubude bakho bomgogodla. Yiba yiziqhumane futhi zivame ekuhambeni kwakho njengoba udonsa ibha, ugcine usondelene nomzimba wakho ngangokunokwenzeka.
Isinyathelo 3
Ngokushesha nje lapho ibha ifinyelela esifubeni sakho, shayela futhi ezithendeni zakho bese ucindezela phezulu futhi uqondise izingalo nemilenze yakho. Gcina ingqikithi yakho iminyene kakhulu. Buyela esimweni sokuqala ngokulawula.