Ukuhluleka kwe-muscle kubhekisela ekuphakamiseni izisindo kuze kube lapho umsizi ongasakwazi ukusebenzisana ngokukhululekile . Leyo indlela enhle yokusho ukuthi imisipha yakho ibhekene nokuhluleka okwesikhashana, ukungakwazi ukwenza olunye uphinda.
Ukuqeqesha Ukuhluleka
Iningi lethu lokuzivocavoca njalo asiqeqeshi ukuqedela ukwehluleka. Labo abakwenzayo ngokuvamile bangama-bodybuilders, ama-powerlifters, abantu abathintekayo ekuqeqeshweni kwamandla okuncintisana noma abantu abasebenza ekwakheni imisipha emikhulu.
Lokho kusho ukuthini kithi sonke? Ingabe yindlela kuphela yokwakha izicubu ezinomzimba eziqinile ukuqeqesha ukuhluleka kwemisipha?
Indlela Esakha Ngayo Imisipha
Indlela umzimba wethu owenza ngayo imisipha ngokuphakamisa isisindo esingaphezu kwalokho esingasisebenzisa. Ngamanye amazwi, sidlula imisipha futhi, ngokwenza lokho, imisipha yethu ivumelanisa ngokukhula kwemisipha ekhudlwana futhi ekhudlwana ukubhekana nesisindo esengeziwe.
Indlela ephezulu yokwedlula ngokweqile ukuqeqesha ukuhluleka komzimba okwesikhashana, yingakho izinzuzo eziningi zisebenzisa lolu hlobo lokuqeqesha okwakhiwa kwemisipha, kodwa akukho ukuvumelanisa ukuthi lokhu kuyindlela engcono kakhulu yokuqeqeshwa ekwakheni imisipha.
Kuyini Ukuhluleka Kwemisipha?
Ngakho-ke, ukuhluleka kwemisipha kuthanda ukuthini? Kulabo abangeke baphakamise ukwehluleka, mhlawumbe bazizwa bengakhululekile kakhulu. Umqondo wukuthi wenza izintambo eziningi ngangokunokwenzeka ngefomu elihle uze usuke ukhathele. Khona-ke? Uqhubeka kuze kube yilapho ungakwazi ukubhekana nombiko wokugcina.
Awufuni ukulahla isisindo ekhanda lakho, Yebo, kodwa uqaphele ukuthi ifomu lakho lihamba nini futhi ume lapho.
Lolu hlobo lokuqeqeshwa luba nenani eliphezulu lamagayipi kanye nemisipha ye-muscle ongayenza, yingakho kungcono abantu abafuna ukwakha imisipha emikhulu.
Imidwebo Yokuqeqesha Ukuhluleka Kwemisipha
Nakuba kubalulekile ukuphakamisa izisindo ezinzima, kungakhathaliseki ukuthi ungumuntu noma owesifazane, umakhi womzimba noma i-joe ejwayelekile, ukuqeqesha ukuhluleka akuyona indlela yokuhamba ngaso sonke isikhathi.
Nazi ezinye zezinkinga zokuphakamisa ukwehluleka:
- Ibuhlungu! - Kunzima kakhulu ukuqeqeshwa ukuhluleka njalo uma usebenza. Ikhokhisa umzimba wakho nengqondo yakho futhi kunzima kakhulu ukuzicindezela kanjalo uma ungenalo uhlobo lomncintiswano.
- Kungabangela ukulimala ngokweqile - Ukwenza lokhu ngokuphindaphindiwe kungabeka umzimba wakho engozini yokulimala nokuxoshwa .
- Kudinga isikhathi esengeziwe sokuphumula - Ukusebenza kanzima, ukuphumula okuningi okudingayo nokuzivocavoca okuncane ongakwenza ngokujwayelekile. Lokhu kusho ukuthi awusebenzi okuningi futhi ivolumu kungenye ingxenye ebalulekile yanoma yiluphi uhlelo lwamandla.
- Kungenzeka ukuthi akudingekile - Ijaji lisekhona ukuthi ukufeza ukuhluleka kuyindlela engcono kakhulu yokwakha imisipha emikhulu. Ezinye izifundo zibonisa ukuthi zenzani kanti abanye abakwenzi.
Ukunciphisa Ukuhluleka Kwakho Ekuqeqeshweni Kwakho
Ngakho, wazi izisekelo ... ungayisebenzisa kanjani lolu lwazi? Omunye umqondo ukuqeqesha ukwehluleka kwezinye izenzo noma ngesikhathi sokusebenza okuthile.
Lokhu kungase kube indlela yokuzihlola ngezikhathi ezithile ukusebenza kwakho, uma ungumuntu onjalo, futhi ugxile emibuthanweni lapho ngezinye izikhathi usebenza ngokuqeqeshwa nokuphakamisa ukwehluleka bese umjikelezo omusha lapho ugxila ngaphezulu kwevolumu futhi ugweme ukusebenza qedela ukuhluleka.
Ngiphinde ngithande ukwehlisa ukwehluleka ukuqeqeshwa ekusebenzeni okuvamile, ukukhetha iqembu lesisulu noma ukuzivocavoca nokubona ukuthi ngingahamba kangakanani. Lokhu kuhle ngokuzivocavoca okufana ne-pushups, i-curceps curls, ne-triceps idipsi. Kodwa-ke, ngisho noma ungaphakamisi ukuhluleka, usenza okuthile okuhle emzimbeni wakho uma uphakamisa izinsimbi.
Funda kabanzi ngokukhetha ukuthi kunzima kangakanani ukuphakamisa ngesikhathi sokusebenza kwakho.
Imithombo
Kravitz, Len, Ph.D. "Ukuqeqesha Ukuhluleka." UDkt Len Kravitz . Iwebhu. 4 Feb. 2016.