Okwamanje uyazi ukubaluleka kokuqeqeshwa kwamandla . Kuyinto "okumelwe kwenziwe" uma kuziwa ngokuhlala unempilo futhi uqinile. Ukuphakamisa izisindo kunezela imisipha emzimbeni wakho, okungenakuphika, ukusiza ukuvuselela umzimba wakho nokugcina ulungele. Ngaphezu kwalokho, ngaphezu kwalokho, Isikhungo Sokulawula Izifo ("CDC") sichaza ezinye izinzuzo zokuqeqeshwa kwamandla njalo, njengezimpawu ezimbalwa ze-arthritis, isifo sikashukela, ne-osteoporosis, kanye nethuba elincane lokukhuluphala, ubuhlungu bokubuyela emuva nokucindezeleka.
Ukuthola Ukuqeqesha Kakhulu Kunamandla Akho
Ngakho-ke, okwenzayo, noma okungenani ufuna ukuqala! Kodwa nansi into ebalulekile okumele uyikhumbule: udinga ukuyenza kahle . Imisebenzi efanele yokuqeqeshwa kwamandla ibalulekile uma ufuna ngempela ukubona zonke izinzuzo. Isibonelo, ama-curle bicep angu-10 aphuza, alawulwayo asebenza kahle kakhulu kunezingu-50 ezenziwe ngezandla zakho zigijima emuva nangaphezulu. Ake sibuke amaphutha okuphakamisa izisindo ezivame ukubonwa ngabaqeqeshi kuyo yonke indawo futhi uthole ukulungiswa okulula ongakwenza ukuze uthole ukuqeqeshwa kwamandla okusiza ubone imiphumela futhi uhlale ungenabuhlungu.
1. I-Droopy Head Ngesikhatsi Push-Ups
Iyini Inkinga? Uma wenza i-push-up, ama-back sags kanye / noma ikhanda liya phambili. Ukuphonsa ikhanda kubeka ingcindezi emgodini womlomo wesibeletho futhi kukucabange ukuthi wehla kakhulu kunakho.
Iyini Isixazululo? Kungakhathaliseki ukuthi uqhuma ngamadolo noma izinzwani zakho, gcina u-abs, glut, kanye namathanga kakhulu, futhi ugcine amehlo akho ebuka phansi phambi kwakho. Ama-elbows kufanele abuyele emuva e-diagonal. Uyomangala ukuthi zingaki ezinye izinkinobho ezikwazi ukuzenza.
2. I-Core encane
Iyini Inkinga? Umgomo obuthakathaka phakathi kwamaphaphu ubeka isisindo esengeziwe emadolweni. Umgogodla obuthakathaka phakathi kwama-squats ubeka ingcindezi ekugcineni okuphansi. Umongo obuthakathaka ngesikhathi sokudonsa kusho ukuthi ngeke ukwazi ukudonsa ... ukuze ubone ukuthi kungani ufuna ukuyigwema! Iningi lokulimala endaweni yokuzivocavoca lingalandelwa emuva ekubeni nesisekelo esibuthakathaka. Uma ingqikithi yakho ingabambiswanga , ukucindezeleka kwesisindo kuya emadolweni akho, ezinqulwini noma emahlombe, kuye ngokuthi kwenzekani. Lokhu kuholela ekulimaleni futhi kukuvimbela ekuboneni uhlobo lwemiphumela oyifunayo.
Iyini Isixazululo? Kuzo zonke izinto zokuzivocavoca (kusuka emaphashini naseziklaleni kuya emabhentshini kanye nase-push-ups) kubalulekile ukugcina ingqikithi yakho ibambe iqhaza. Yenza sengathi uvele ufake i pair of tight jeans futhi kwadingeka ukudonsa esiswini ukuze ubenze zipped. Lokho uhlobo lokuzibandakanya okusemqoka okudingayo.
3. Lunges Bad
Iyini inkinga ? Ngesikhathi samaphaphu imilenze isondelene kakhulu, amadolo ahamba ngaphezu kwenyawo noma umlenze ongemuva uhlala uqondile kunokuba uguqe ngamadolo. Lokhu kubeka ingcindezi ku-kneecap futhi kuholele ekulimazeni. Iphinde ivimbele uhla olugcwele lokunyakaza ngakho-ke ama-glutes akho awahlanganyeli.
Iyini ikhambi? Amapayipi asemqoka abalulekile! Uma ungena emgodini, amadolo akho angaphambili kufanele aqede ngokuqondile phezu kwekhanda lakho langaphambili. Njengoba wehla phansi, amadolo ajika kufanele akhothamele futhi asondele emhlabathini. Uma uphendukela emuva ukuze uqale isikhundla, faka inqwaba yesisindo esithendeni esingaphambili.
4. Ukungahambisani nomgogodla okungalungile
Iyini Inkinga ? Ukujikijela noma ukugxila ezinzwaneni zakho phakathi kwama-squats namaphaphu. Lokhu kugcizelela amadolo akho kanye nomgogodla futhi kuvimbela ukusebenza kwe-glutes.
Iyini Isixazululo ? Gcina amehlo eqondile phambili, ungabambisanga, unamathele phezu kwezintambo futhi unesisindo ezithendeni zakho njengoba wenza ama-squats noma amaphaphu.
5. Ama-Ereger Scrunched
Iyini Inkinga? Uma wenza noma yikuphi ukucindezela okuphezulu noma umsebenzi ophezulu womzimba-ngisho nokucindezela-amahlombe aphakamisa futhi "ahlasele" entanyeni. Lokhu kudala ubuhlungu obunzima kanye nezinzwa ezigxotshiwe entanyeni nasemagxeni angabangela ukuhlukunyezwa kwekhanda nokuma okuncane. Ngaphezu kwalokho, ulahlekelwa amandla abalulekile emkhakheni ofanele we- back and lats lapho ufuna khona.
Iyini Isixazululo? Ngesikhathi sokuqeqeshwa noma yikuphi ukuqinisa amandla, gcina amahlombe akho ehlombe agxotshiwe futhi abuyele emuva. Cabanga ufaka amahlombe akho emaphaketheni akho emuva.
Khumbula ukuthi into engcono kakhulu ongayenza ukuqinisekisa ukuthi ifomu elifanele nemiphumela emangalisayo ukuthola usizo. Ukuqasha umqeqeshi ngezikhathi ezimbalwa kungaba yimali engcono kakhulu oyichitha unyaka wonke. Uma lokho kungenakwenzeka kuwe, ukuthola isigaba sokuqeqeshwa kwamandla eqenjini ekamelweni lokuzivocavoca noma kwi-intanethi kungenye indlela enhle yokuthola amafomu efomu elifanele namathiphu okuphumelela. Uma uzokwenza isikhathi sokuqinisa isitimela, ungachithi okwesibili. Yenza isikhathi osichitha ubala ngokukwenza konke ngefomu elifanele.