Umbuzo ovamile kubantu besifazane abanesithakazelo ekuqeqeshweni kettlebell noma ezinye izinhlobo zokuqeqesha amandla, "Ingabe ukuqeqeshwa kuyokwenza izingalo zami namahlombe kube nzima?"
Lokhu empeleni akuyona umbuzo wokuqeqesha. Umbuzo okhuluma ngokuyinhloko ngezihloko zomzimba womuntu kanye nezici zokuphila.
Uma ufuna ukungena kwi-nitty-gritty yokwakha isisindo nokugcina imisipha, kufanele ubheke kakhulu ezintweni ezifana namakhemikhali omzimba nokudla, njengoba lezo zingxenye ezibalulekile kakhulu ngokuqondene nezakhiwo zomzimba ngamunye.
Amahlelo kanye namathuluzi asebenzayo ekuqeqesheni ngokomzimba ngokuqinisekile kufaka isandla ekubukeni jikelele nasekubunjweni komzimba, noma kunjalo, kunamathonya amancane uma kuqhathaniswa nezici zofuzo nezokudla.
Nazi izinto eziyinhloko okudingeka wazi ngazo ngokuqondene nanoma yikuphi ukwesaba okungadingekile ongase ube nakho kokuthi "ukukhuphuka":
Ukudla / Ukudla
Yini oyidlayo, futhi kungakanani okuzoba yisici esikhulu kunoma yiliphi izinga "obuningi" obekayo noma ohlala emzimbeni wakho.
Ngaphandle uma ngabe ngenhloso noma ngokungahlosile ukwakha umkhuba wokudla ngokweqile, ngeke ukwazi ukwengeza okuningi kunomzimba wakho.
Ukudla ukudla okucebile okubandakanya kakhulu izilwane amafutha kanye nama-protein kanye / noma ukudla okunzulu okuthosiwe, kuyilapho ukugwema ukudla okunamanzi okutshala izimila ezifana nemifino, izithelo, amahlumela, amantongomane kanye nembewu, kuyindlela yokuzila ukudla, nakuba inqwaba eyengeziwe ingase isakaze kanye nokuzungeza izinkalo zakho kanye ne-waistline, kunamahlombe akho nezingalo zakho.
Izindlela Zokuqeqesha
Izindlela zokuphikisa ezihlose izikhulu, ezihamba phambili emzimbeni ngokuvamile zihamba phambili ekukhuleni izixuku eziningi, noma hypertrophy . Ukuzivocavoca njenge- squat , deadlift, kanye ne-press esindayo yizinto eziyisisekelo. Ukuphindaphinda kwe-hypertrophy ngokuvamile ku-8-12 reps for 2-3 sets.
Indlela okujwayele ukusetshenziselwa ngayo i-kettlebells, ngokuzivocavoca okuphindaphindiwe-ukuphindaphindiwe kokuzivocavoca umzimba, iyasiza kakhulu ekuthuthukiseni imisipha emide, ebukeka kahle, enikeza ubuhle obuhlukile kakhulu emzimbeni womakhi womzimba obonakala kumamagazini nakwengeziwe izikhangiso. Ukuze uthuthukise umzimba ovulekile, gxila ekuphindaphindiwe okuphindayo ngokulinganisa okulula kuya kokulinganisela. Ekuqeqeshweni kwe-kettlebell, noma yikuphi okuphindaphindiwe kuka-30 kungacatshangwa ngokuthi "low-rep". Yakha ukuphindaphinda kanye nesikhathi kancane kancane.
Kodwa-ke, ukuqeqeshwa kwe-kettlebell yedwa ngeke kunqume ukuthi i-bulky, noma ukuthi ixhomeke kanjani imisipha yakho, ikakhulukazi emzimbeni wesifazane.
I-Physiology yabantu ne-Anatomy
Abaningi besifazane abakhiqizi ngokwanele okuthiwa ama-hormone wokwakha imisipha ukuze bahlakulele imisipha emikhulu, enamandla. Amakhomoni afana no-testosterone, i-hormone yokukhula kanye ne- insulin-efana ne-growth factor (IGF-1) ehlobene kakhulu nokunyuka kwama-muscle mass kanti lawo mahomoni, ngaphandle uma ingenwe ngamakhemikhali noma ijojwe, ayitholakali ngobuningi besifazane njengoba kwenza kumadoda. Uma bekwenzile, abesifazane babezokwazi ukuthola izici eziningi ezibonakalayo zesilisa, njengezinwele zobuso eziningi, a, izwi elijulile, nezici ezibukhali ezibonakalayo ezihamba phambili ukuze zihambisane nokwanda kwesayizi samasipha.
Ayikho inani lokuqeqeshwa kwesisindo kuphela elizokwenza owesifazane abe nomzimba ovulekile, okhululekile, ngaphandle uma ehlelwa izakhi zofuzo ukuze abe nomzimba onjalo ngokusekelwe ebuhlotsheni bokuphila. Ngaphandle kokuthi ungeze okuningi kunomgomo wakho, iningi labesifazane akumele libe nokwesaba ukuthola imisipha engadingeki. Ngokusobala ngeke kwenzeke.
Kukhona okuhlukile kuzo zonke izizukulwane ezichazwe ngenhla, kepha lokho okweqile ngokweqile akuyona into evamile.
Ungakhathazeki ngokuqeqeshwa kwe-kettlebell okubangela ukuthi ube namandla kakhulu ezandleni zakho nasemagxeni. Yidla kahle, uphumule ngokwanele, ukuzivocavoca umzimba futhi ubonge abazali bakho ngesimo esihle somzimba osibusisiwe ngaso.