Ngaba wawusebenza ngemilenze yakho xa wawuqeqeshwa?
Abantu abaninzi bagxile kuqeqesho lomzimba ophezulu, kodwa balutyeshele uphuhliso lweqela lezihlunu zomzimba ezisezantsi. Ukuphuhliswa kwemisipha yemilenze inquma amandla emilenze ephantsi kwaye imisela ukuphuhliswa komgca womzimba wonke. Ukuba imisipha yomlenze wakho ibuthathaka kakhulu, amandla akho onke akayi kuba namandla kakhulu.

Ngenxa yokuba iintshukumo ezininzi zokufaneleka zidinga intsebenziswano yamalungu asezantsi, ukomelela akukwenzi imilenze, awukwazi ukuqhubeka nokutyhutyha ubunzima xa usenza ucinezelo lwebhentshi kunye noqeqesho lokutsala nzima. Ukuba awuyilolongi imilenze yakho, ukuzinza kwelungu elingezantsi kuya kuba mbi, amandla okudubula omzimba wakho aya kuba buthathaka, kwaye awuyi kudlala kakuhle ngokwaneleyo xa udlala imidlalo yebhola. Ukuba awusebenzi emilenzeni yakho, uya kuxinga xa usakha izihlunu.

Xa uqeqesho lokuzilolonga, kufuneka sinikele ingqalelo kuqeqesho lomlenze, sigcine amaxesha angama-1-2 ngeveki uqeqesho lomlenze, unokuvuna inani leenzuzo:
I-1, ukufaneleka ngakumbi ukuqeqeshwa komlenze kunokukhuthaza ukukhutshwa kwe testosterone, kukunceda uphucule ukusebenza kakuhle kwemisipha, i-hip kunye ne-hip kunye neqela le-muscle esiswini liya kulandela uphuhliso, ukukhuthaza uphuhliso olulinganayo lomzimba.
2, ukomelela ngakumbi ukuqeqeshwa komlenze kunokukunceda ukuba uphucule amandla emilenze ephantsi, ukuphepha intliziyo kunye nokungabikho kwamandla, uya kuba nomlambo oqhubekayo wamandla, amandla kunye nokuqina komzimba kuya kuba kuninzi, ngokukhawuleza ukuthothisa ukuguga. yemilenze.

I-3, sebenzisa imilenze emininzi, vumela imilenze iphuhliswe, ugweme i-top-heavy, imilenze efana nomfanekiso wenkukhu encinci. Imilenze iya kuba namandla, amajoyina aya kuba namandla, ukuguquguquka kwesigxina esisezantsi kuya kuphuculwa, kwaye ukusebenza kwentshukumo kuya kuba phezulu.
I-4, sebenzisa imilenze emininzi, imilenze yelona qela likhulu lemisipha yomzimba, ukuphuhliswa komlenze kuya kwenza inqanaba lomzimba lomzimba liya kwanda, ukunceda ukuthintela ukuqokelelwa kwamafutha, ukutshisa amafutha kunye nokubumba ukusebenza kakuhle kuya kusebenza ngakumbi.

Iingenelo zoqeqesho lomlenze zicacile, kodwa kukho isizathu sokuba abantu bakoyike. Intlungu yokuzivocavoca imilenze inzima ngakumbi kunezinye iindawo, iintsuku ezimbalwa emva kokuziqhelanisa nemilenze, uya kuziva imilenze ethambileyo, uhamba ubuthathaka njengokunyathela kwikotoni, okuya kuchaphazela ubomi bemihla ngemihla, okwenza abantu abaninzi bakhethe ukuphepha ukuqhuba imilenze.
Nangona kunjalo, i-veteran ye-fitness yenyani iya kuxabisa usuku lokuqeqeshwa komlenze, kuba bayazi ukuba uqeqesho lomlenze lunokubanceda bagcine amandla angcono omzimba kwaye bafumane ukumila okungcono. Ngoko, ngaba sele uqalile ukusebenza emilenzeni yakho?
umfanekiso

Fitness njani uqeqesho umlenze zenzululwazi? Yabelana ngeseti yeendlela zokuqeqesha izihlunu zomlenze, kwaye uqalise! (Inxalenye ebomvu ibonisa iqela lezihlunu eliqeqeshiweyo)
Isenzo 1: I-Barbell squats
Yenza ukuphindaphinda kwe-10-15 kwiiseti ezi-3-4
umfanekiso

I-squats esifubeni sakhe
Isenzo 2, dumbbell umlenze omnye
Yenza ii-squats ezili-10 kwicala ngalinye kunye neeseti ezi-3-4 zokuphindaphinda

Isenzo 3. I-squat ecaleni
Yenza ukuphindaphinda kwe-10-15 kwicala ngalinye kwiisethi ze-3-4

Ukuzilolonga ngemiphunga esecaleni. Ukuzilolonga ngemiphunga esecaleni
Hambisa isi-4: Imiphunga yeBarbell
Yenza ukuphindaphinda kwe-10-15 kwicala ngalinye kwiisethi ze-3-4

Inyathelo lesi-5: Ukuma kweDumbbell
Yenza i-10 ukuya kwi-15 ithole ngokuphakamisa iiseti ezi-3 ukuya kwezi-4

Ekuqaleni koqeqesho lomlenze, sinokugcina i-frequency yoqeqesho kanye emva kweentsuku ezi-3-4. I-novice iqala ngomthwalo ophantsi wobunzima, kunye nokuqhelana kwentshukumo kunye nokulungelelaniswa kwemisipha, sinokunyusa ubunzima kwaye siqhube uqeqesho oluphezulu ukunika imisipha ukuvuselela okukhulu.