Okwenza Abesifazane Bakudinga Ukuqeqeshwa Kwamandla Okuvamile
Ukwandisa nokulondoloza imfucuza yemisipha eyanele kungenye yezindlela ezingcono zokugcina amafutha emzimbeni futhi ukuthuthukisa impilo yonke, ikakhulukazi njengoba ukhula. Ukuvivinya umzimba njengokuphakamisa izisindo kuyindlela engcono kakhulu yokwakha isisindo somzimba. Noma kunjalo, inani labesifazane ababambe iqhaza kunoma yikuphi ukuzivocavoca okusemthethweni noma okuqhubekayo kokuqeqeshwa isisindo kakhulu.
Abesifazane abazivocavoca basebenzisa isikhathi esiningi sokuzivocavoca isikhathi ngesikhathi sokuvivinya umzimba. Kungakhathaliseki ukuthi izizathu zakho zokugwema izisindo, uma ungowesifazane, zikhona izizathu eziyishumi zokuthi kungani udinga ukuthatha ukuqeqeshwa kwamandla ngokungathí sina.
Uma ungenasithakazelo sokuya ejimini, usengathola ukuqeqeshwa okuhle kokuphakamisa isisindo ekhaya ngezinto eziyisisekelo kakhulu ezifaka njengama-dumbbell noma ama-kettlebells.
- Uzobe Unamandla Ngokomzimba
Ukwandisa amandla akho kuzokukwenza ukuthi uncike kakhulu kwabanye ukuze uthole usizo ekuphileni kwansuku zonke. Imisebenzi izoba lula, ukuphakamisa izingane, ukudla, kanye nokuhlanza ngeke kusakwazi ukukucindezela phezulu. Uma amandla akho aphezulu ekhuphuka, imisebenzi yansuku zonke nokuvivinya umzimba njalo ngeke kube yingozi kakhulu. Ucwaningo luphetha ngokuthi ngisho nokuqeqeshwa kwesisindo ngokulinganayo kungandisa amandla wesifazane ngamaphesenti angu-30 kuya kwangu-50. Ucwaningo lubonisa nokuthi abesifazane bangathuthukisa amandla abo ngesilinganiso esifanayo njengamadoda.
- Uzolahlekelwa Amafutha Emzimbeni
Izifundo ezenziwa nguWayne Westcott, Ph.D., ezivela eNingizimu Shore YMCA eQuincy, eMassachusetts, zathola ukuthi owesifazane ovamile oqeqesha izikhathi ezimbili kuya kwesithathu ngesonto izinyanga ezimbili uzothola amakhilogremu amabili emisipha futhi uzolahlekelwa ngamakhilogremu amathathu amafutha. Njengoba imisipha yakho evulekile isanda ngakho ukuphumula kwakho umzimba, bese ushisa amakholori amaningi usuku lonke.
- Uyothola Amandla Ngaphandle Kobuningi
Ngokungafani namadoda, abesifazane ngokuvamile abatholi usayizi ekuqeqeshweni kwamandla, ngoba uma kuqhathaniswa namadoda, abesifazane banamaphesenti angu-10 kuya kwangu-30 ngaphansi kwamahomoni abangela imisipha ye-muscle hypertrophy . Kodwa-ke, uzokuthuthukisa ithoni ye-muscle nencazelo. Lena ibhonasi. - Uyanciphisa Ingozi Yakho Ye-Osteoporosis
Ukuqeqeshwa kwesisindo kungandisa ukwanda kwamaminerali (futhi kukhulise indlela yokwenza amathambo). Lokhu, kuhlanganise ne-calcium eyanele yokudla, kungaba ngowesifazane ovikelekile kakhulu ngokumelene ne-osteoporosis. - Uyothuthukisa ukusebenza kwakho okuthakazelisayo .
Ukuqeqeshwa kwamandla kuthuthukisa ikhono lezemidlalo kubo bonke kodwa abadlali abakhulu kakhulu. Abagibeli begesi bangakwazi ukukhulisa kakhulu amandla abo okushayela. Abagibeli bebhayisikili bayakwazi ukuqhubeka isikhathi eside kakhulu benokukhathala kancane. I-skiers ithuthukisa amasu futhi inciphise ukulimala. Noma imuphi umdlalo odlalayo, ukuqeqeshwa kwamandla kuye kwaboniswa ukuze kuthuthukiswe ukusebenza jikelele futhi kunciphise ingozi yokulimala . - Uzokunciphisa Ingozi Yakho Yokulimala, Ubuhlungu Emuva, Ne-Arthritis
Ukuqeqeshwa kwamandla akugcini nje ukwakha imisipha enamandla kodwa futhi kwakha izicubu ezixhumene kakhulu futhi kwandisa ukuzinza okuhlangene. Lokhu kusebenza njengokuqiniswa kwamalungu futhi kusiza ukuvimbela ukulimala. Ukuqinisa imisipha ephansi emuva kungasiza ekuqedeni noma ekunciphiseni ubuhlungu obuphansi. Ukuqeqeshwa kwesisindo kunganciphisa ubuhlungu be-osteoarthritis bese kuqinisa amalunga.
- Uzokunciphisa Ingozi Yakho Yezifo Zenhliziyo
Ukuqeqeshwa kwesisindo kungathuthukisa impilo yezinhliziyo ngezindlela eziningana, kufaka phakathi ukwehlisa i-cholesterol ye-LDL ("okubi"), okwandisa i-HDL ("okuhle") ne-cholesterol nokuncipha kwengcindezi yegazi. Lapho umzimba wokuzivocavoca umzimba ungeziwe, lezi zinzuzo zithuthukisiwe. - Uzokunciphisa Ingozi Yakho Yesifo Sikashukela
Ukuqeqeshwa kwesisindo kungathuthukisa indlela umzimba owenza ngayo ushukela, onganciphisa ingozi yesifo sikashukela. Isifo sesifo sikashukela sabantu abadala siyinkinga ekhulayo yabesifazane namadoda. - Akukaze Kuphele Ukuzuzisa
Abesifazane abaneminyaka engu-70 no-80 ubudala baye bakhe amandla amakhulu ngokuqeqeshwa isisindo kanye nokuhlola kubonisa ukuthi ukuthuthukiswa kwamandla kunokwenzeka nganoma yisiphi isikhathi. Kodwa-ke, phawula ukuthi ukuqeqeshwa kwamandla okuqeqeshwa kufanele kuhlale kuqapha abahlanganyeli asebekhulile.
- Uyothuthukisa Isimo Sengqondo Sakho Futhi Ulwa Nokucindezeleka
Abesifazane abaqinisa isitimela bavame ukubika bazizwe beqiniseka futhi bekwazi ukusebenza ngenxa yohlelo lwabo, zonke izinto ezibalulekile ekucindezelekeni ukulwa.
> Imithombo:
> Seguin RA, Epping JN, Buchner DM, Bloch R, Nelson ME. Ukukhula Kakhulu . I-CDC.
> Westcott WL, Winett RA, Annesi JJ, Wojcik JR, Anderson ES, Madden PJ. Ukuchaza umsebenzi wezinto ezibonakalayo: Ukusebenzisa ama-ACSM Amaprosesa wokuThengisa, ukuThuthuka, nokuPhatha phakathi kwamaFree Frequencies amathathu. I-Physician ne-Sportsmedicine . 2009; 37 (2): 51-58. doi: 10.3810 / psm.2009.06.1709.