Yintoni uqeqesho lokuxhathisa?

Uqeqesho lokuchasa luqeqesho lwamandla, olufana ne-squat eqhelekileyo, i-push up, i-pull-up, i-bench press kunye nolunye uqeqesho luqeqesho lwamandla, sinokusebenzisa i-dumbbells, i-barbells, ibhanti e-elastic kunye nezinye izixhobo zoqeqesho, inyathelo ngesinyathelo ukunyusa izinga lobunzima. , enokuthi ivuselele ngakumbi imisipha, iphucule umxholo we-muscle, kwaye idale umfanekiso we-muscle obukeka kakuhle.

Ke kwenzeka ntoni ngemizuzu engama-40 yoqeqesho lokuxhathisa yonke imihla? Makhe sijonge!

I-1, ukuqina kwemisipha: ukuqeqeshwa kwamandla kunokuthintela ukulahleka kwemisipha, kukunceda uphucule umxholo we-muscle, uqeqesho lwexesha elide lokuxhathisa, uya kuqalisa ukuva umzimba uqina ngakumbi, ngakumbi ezo ndawo zisebenza rhoqo, ezifana namathanga kunye nesisu, zinokuphucula. Umlinganiselo womzimba, ukudala inja yendoda esinqeni senja, umzobo wenxantathu oguqulweyo, isinqe samantombazana, umzobo wesinqe.

2, ukomeleza amandla: ukubambelela kuqeqesho oluxhathisayo kunokuphucula ukuxinana kwamathambo, ukuphucula amanqanaba amandla, kukunceda uphucule ingxaki yobuthathaka, kulula ukuthwala izinto ezinzima, ukuze ugcine ukuqina komzimba okwaneleyo, unike into eyaneleyo yokhuseleko.

3, ukukhawulezisa imetabolism: ukubambelela kuqeqesho lokuxhathisa kunokuphucula i-metabolism yakho esisiseko, isihlunu ngumbutho otya amandla omzimba, ungatya iikhalori ezininzi yonke imihla, ukuze ukwazi ukugcina inqanaba eliphezulu lemetabolism yonke imini, ngaloo ndlela unyusa isantya ukutshisa amanqatha, ukunceda ukwakha umzimba obhityileyo.

I-4, ukuphucula isimo sengqondo: ukubambelela kuqeqesho oluxhathisayo kunokukhupha iimvakalelo ezifihlakeleyo, ukukhulula izinto ze-dopamine, ukuzingisa kwexesha elide akunakukwenza kuphela isimo sakho sengqondo sibe nempilo, kodwa kunokukunceda uphucule isimo sakho sengqondo, ukunciphisa uxinzelelo, ukugcina isimo sengqondo esinethemba.

I-5, ukuphucula umgangatho wokulala: ukubambelela kuqeqesho oluchasayo kunokuphucula ukulala, kunceda ukuphucula umgangatho wakho wokulala, ukuze ube nobuthongo obunzulu, obunempilo ubusuku bonke, ukuze uzele amandla.

Ukuba ufuna ukuqalisa itreyi yokumelanaNing, unokubeka phambili ukuqala ngokuzilolonga okuhlanganisiweyo, okufana ne-squats, i-bench presses, ukukhwela, kunye nokutsalwa, okunokuqhuba amaqela amaninzi emisipha ukuba aphuhlise kunye.

Ukufaneleka kwabaqalayo kufuneka kube ngokuthe ngcembe, kuqale kwinqanaba lobunzima obuphantsi, ukufunda umkhondo osemgangathweni wesenzo, kwaye ngokuthe ngcembe ukwandisa ukuqina njengoko amandla ephucula, ukuze kuncitshiswe umngcipheko wokulimala kunye nokuzilolonga ngokufanelekileyo.