Ukuzivocavoca Okuhle Kwamatshe Amandla

Kunezizathu eziningi ezanele zokuphakamisa izisindo njengengxenye yesimiso sokusebenza njalo. Ukwandisa imisipha yomzimba kanye nezwi kwenza cishe yonke imisebenzi ebonakalayo ilula ukuyenza, kusiza ukugwema inzuzo engadingeki, kuthuthukisa ukusebenza kwezemidlalo futhi kungathuthukisa ngokuzethemba ukuzethemba nokuzethemba. Kodwa esinye sezizathu ezizwakalayo besifazane ukwengeza ukuzivocavoca kwesisindo ekusebenzeni kwabo ukwakha amathambo anamandla, okungavimbela ukuqala kwe-osteoporosis eminyakeni yobudala.

1 - Yakha Amathanga Aqinile Ngemizamo Efanele

Noma nini lapho uqinisa imisipha yakho, uqinisa amathambo, kodwa umzimba othile usebenza kahle kakhulu. Ukuzivocavoca umzimba, njengokugijima, ukugxuma, ukugoqa nokuphakamisa izisindo, kuyindlela ephumelela kakhulu yokuvivinya umzimba ukuqinisa amathambo.

Akukaze kube sekwephuzile kakhulu ukwandisa isisindo samathambo ngokungeza izivivinyo zokuqeqesha amandla. Ucwaningo lubonisa ukuthi ngisho nabantu abaneminyaka engama-60 nangaphezulu, bangakhuphula kakhulu inani lamathambo abo lapho benza umzimba wokuzivocavoca njalo.

Ngakho-ke yiziphi izindlela ezinhle kakhulu zokwakha amathambo? Funda ku-.

2 - Phakamisa Izisindo Ukwakha I-Bone Extension Bone

Enye yezindlela ezingcono kakhulu zokwakha amathambo anamandla ukukwenza izivivinyo zokuphakamisa izisindo ezivamile njengezikwele, amaphaphu, nezinye izivivinyo zokuqeqesha isisindo somzimba. Lolu hlobo lokuzivocavoca luye lwaboniswa ukusiza ukwakha amathambo osheshe masinyane kubantu bazo zonke ubudala. Umgomo wokuqeqeshwa kwamandla ukuphakamisa ngokuphepha isisindo esinzima kangangokuthi ubeka intela imisipha, kodwa hhayi kakhulu ukuthi unamafomu ampofu noma inqubo enhle. Okungcono, phakamisa isisindo esikhulu njengoba ungakwazi ukulawula ngokuphepha ngokuphindaphindiwe kuka-6-10, ukuphumula nokuphindaphinda izikhathi ezintathu.

Uma ungumuntu omusha wokuphakamisa isisindo, thola isiqondiso kumqeqeshi noma umqeqeshi ukugwema inqubo yokukhuphula engaphephile futhi unciphise ingozi yokulimala. Qala ngezinsimbi ezilula ukuthi ungakwazi ukulawula kalula, futhi ngokuhamba kwesikhathi, ukwakha izisindo ezinzima.

Kunezivivinyo eziningi ezahlukene ongayengeza esimweni esenzelwe ukuthuthukisa amandla amathambo, kodwa amahlanu angcono kakhulu afaka:

1. Izikwele
2. Ama-Deadlifts
3. Ama-Lunges Ahamba Ngamandla
4. Ukujima
5. Imizila ye-Dumbbell

3 - Gwema Indlela Yakho Yokuqinisa Amatshe

Noma yikuphi ukuzivocavoca okubandakanya ama-hops, ukuqhuma, kanye nokunyakaza okungahambisani nakho kungandisa nokwanda kwamathambo. Lolu hlobo lokuzivocavoca oluphakeme kakhulu ludala amandla amakhulu emisipha, amalunga namathambo, okuyinto empeleni enhle ekwakheni amathambo, kodwa futhi kungaholela ekulimaleni uma ungazange uhlanganyele ekuzivocavoca kakhulu, ngakho-ke Isixwayiso selulekwa kulabo abaqala ukuqala.

Uma ungaqiniseki ukuthi ukugxuma kungakha amathambo, ngonyaka ka-2015, abacwaningi babonise ukuthi abesifazane abaphakathi kweminyaka eminingi abaqhuba uchungechunge lokuzivocavoca okuphindwe kabili ngosuku ngezinyanga ezine bawandisa kakhulu inani lamathambo ezinkalweni zabo. Lezi zindaba ezinhle ngoba i-hip ihlukana nakwabesifazane asebekhulile ingadambisa.

Ukuzivocavoca okuhle kakhulu kwamathambo angcono kufaka:

1. I-Rope Jumping
2. I-Jump Training
3. I-Plyometrics

4 - Umthelela wokuzivocavoca olinganiselayo Uqinisa Amathoni

Izivivinyo ezinomthelela omncane ezifana nokugijima, ukugibela, ukunyuka kwezinyathelo, kanye ne-yoga ezinye ezinye izindlela ezinhle zokunikeza amathambo akho ukudlala. Nakuba ukuvivinya umzimba okulinganiselayo akukuniki ibanga elifanayo le-buck njengoba kusetshenziselwa amandla (ukuphakama kwesisindo nokugxuma), babeka ukucindezeleka ngokwanele emisipha namathambo ukuze kuthuthukiswe ukuphakama kwamathambo, ikakhulukazi emzimbeni ophansi , izinyathelo kanye nomgogodla ophansi.

Futhi nakuba kungabhekwa njengomsebenzi owenziwe ngokukhethekile wokwakha amathambo, ukuqeqeshwa okulinganiselwe nakho kunconywa nanoma ubani ofuna ukuthuthukisa amandla omzimba, ukusebenzisana nokuzinza okungase kuhambe ngendlela ende ukunciphisa amathuba okuwa noma ukwehlukana, ikakhulukazi kubantu abadala uma Amathambo avame ukuphuza.

Izindlela ezingcono kakhulu ezithinta umthamo wokwakha amathambo zihlanganisa:

1. Ukugijima noma ukugijima
2. Ukukhuphuka kwezitebhisi
3. I-Yoga noma i-Pilates
4. Izintaba
5. Ukuphakama
6. Inkantolo noma imidlalo ye-Racquet
7. Ukulinganisa Ukulinganisa