Uma uzama ukulungele, yakha amandla futhi ukwandise amandla akho ongase uzibuze ukuthi kufanele usebenzise izisindo zamahhala noma uya kumishini yokumelana. Ngenkathi ngayinye ingakusiza ukuba wakhe amandla, kunezinzuzo eziqondile kanye nokuqaphela ukusebenzisa zonke lezi zindlela zokuphakamisa izisindo. Lokhu okulandelayo kungakusiza ukunquma ukuthi iyiphi imishini yamandla engcono kakhulu ngezidingo zakho.
Amandla Amandla Wokuqeqesha Isisindo
Isici esibaluleke kakhulu kunoma yiluphi uhlelo lokuqeqesha amandla ukuphepha . Uma uqeqesho olusha kumandla noma uma usebenza wedwa, imishini yokumelana eguquguqukayo iyibheja yakho engcono kakhulu. Ngale ndlela ungahlola ukulinganiselwa kwakho, kodwa ugcine ukuphepha nokulawula ngaphandle kokudela imizamo yakho. Imishini yamandla ingakusiza ukuba uthuthukise ifomu lakho nokusebenza kahle. Imishini yindlela enamandla yokuqeqesha abaqeqeshi abathintekayo ababheke ukuzithelela ngokwabo futhi bayakujabulela ukuqeqesha isisindo, izakhamuzi eziphakeme kanye nabadlali bezokuzilibazisa.
Isisindo sokuqeqeshwa kweziguli zokwelapha ngokomzimba
Ukuze kulungiswe abagijimi abalimele, imishini yokumelana nezimo eziguquguqukayo ikhethwa ngaphezu kwezisindo zamahhala. Lokhu kungenxa yokuthi bahlinzeka ngokunyakaza okulawulwa futhi bahlukanise ngokuqondile amaqembu athile ama-muscle. Ukwehlukaniswa kubalulekile ngoba iziguli eziningi zokwelashwa zidinga ukukhomba izindawo ezithile zokuphulukisa nokuqinisa emva kokulimala.
Amashini abuye avumele isiguli nesiphakamisi ukuthi zilandele inqubekela phambili futhi zinikeze impendulo enengqondo ngenkathi zandisa iqhaza elivikelayo lesigungu esinempilo noma iqembu lama-muscle.
Izindleko zamahhala zokuqeqesha amandla
Ucwaningo luye lwasikhombisa ukuthi izinsimbi ezikhululekile zikhuthaza ukuzuza kwamandla ngokushesha kunokuqeqeshwa emishini.
Lokhu kungenxa yesidingo sokulinganisela okungaphezulu nokubambisana okudingekayo uma usebenzisa imishini yesisindo. Izindwangu zamahhala nazo zithola amaqembu amaningi ama-muscle kanye namafayili amaningi kunama-resistance resistant machines, okuvame ukuhlukanisa imisipha ethile.
Izisindo Ezamahhala Ivumela Ukunyakaza Okubanzi Kokuhamba
Izisindo zamahhala nazo zihambisana nemishini kakhulu ngoba zivumela ukuhlukahluka okuningi ekuhambeni kokuhamba. Izisindo zamahhala zidinga ukulinganisela, futhi zivame ukugqugquzela umsebenzi omningi wemisipha yokuzinza ehlangene. Ekugcineni, ayabiza kakhulu kunemishini eminingi emakethe. Ungenza isimiso esiphelele sokuqeqeshwa kwamandla ngezimbungulu ezimbalwa, nokucabanga okuncane.
Ama-spotter nama-Free Weights
Izisindo zamahhala zidinga usizo lwe-spotter ezimweni eziningi futhi zingabangela ukulimala okungaphezu kwemishini. Ngomshini, uma ungeza isisindo esikhulu, ungamane ukhulule isisindo futhi ukumelana emshinini kuzobuyisa isitoreji sesisindo endaweni yaso yokuqala. Noma kunjalo, ngezinsimbi zamahhala, uzodinga indawo yokusiza ukusiza uma uthatha isisindo esikhulu. Imfundo nokuqeqesha okucophelela kuyadingeka ukuze ukwazi kahle ikhono lokuphakamisa isisindo sakho siqu. Sebenzisa i-spotter noma nini lapho kutholakala khona.
I-Perfect Mix
Uhlelo oluhle lokuqeqesha lungase lufake kokubili izinsimbi nemishini yamahhala ekushintsheni izinsuku zokuqeqesha. Ukuze uthole okubili kokuzuza kwamandla emisipha nokuzinza okuhlangene, ungagxila ezintweni zamahhala zokuzivocavoca nokunye kwemishini kwabanye. Okubalulekile ukuthi kufanele usebenzise imishini yokuqeqesha amandla evumelana nezidingo zakho zokuqeqesha, iphephile, futhi ilula. Kodwa-ke, uma ukhululekile usebenzisa izisindo zamahhala ungabona amandla amakhulu kakhulu lapha kunemishini.
Umthombo:
I-Spennewyn KC. Imiphumela yamandla ekusetshenzisweni kwemishini yokumelana nefomu yamahhala. Journal of Strength and Conditioning Research. 2008; 22: 75.