Ngapha koko, ukomelela kuyo yonke iminyaka, okoko nje ufuna ukuqala, ungayenza nangaliphi na ixesha. Kwaye ukuzivocavoca umzimba kunokusinceda someleze umzimba wethu, siphucule ukhuselo lomzimba, sithobe uhlaselo lokuguga. Xa kuziwa kuqeqesho lokufaneleka, sifuna kuphela isidanga esilungileyo kwaye senze ukomelela kwezenzululwazi, kwaye sinokuvuna iingenelo zexesha.

Nokuba ukwi-40s, 50s, okanye 60s yakho, ungalunga. Xa kuziwa kwimpilo, khetha inkqubo yoqeqesho lwamandla ehambelana nawe kwaye unamathele kuyo ixesha elaneleyo, unokwakha imigca yemisipha.
Ngoko ke, indoda eneminyaka engama-50 ubudala ifanele ilungiselele njani inkqubo yokufaneleka ukuze kwakhiwe izihlunu?

Okokuqala ulahlekelwe ngamanqatha kwaye emva koko uzuze izihlunu, ezifanelekileyo ngakumbi kumadoda aneminyaka engama-50. Ukuba ipesenti yamanqatha omzimba wakho igqithise, abantu abatyebileyo, kufuneka wenze umthambo we-aerobic ngakumbi ukunyusa ukusetyenziswa kweekhalori, ukukhuthaza ukuhla kweepesenti zamafutha omzimba, ukuze kancinci kancinci kancinci.
Abantu abangenaso isiseko sokuqina komzimba banokuqala ukusuka kwimithambo ephantsi, njengokuhamba, ukubaleka, i-aerobics, umdaniso wesikwere, i-tai chi ziiprojekthi ezifanelekileyo zokuqina, gcina amaxesha angaphezu kwama-4 ngeveki umthambo wokuzilolonga, unokomeleza ngokuthe ngcembe intliziyo. kunye nokusebenza kwemiphunga, ukuphucula ukunyamezela kwakho ngokomzimba, amandla eembaleki aya komelela ngokuthe ngcembe.

Hlala usempilweni ngaphezulu kweenyanga ezi-3, umzimba wakho uya kuba mncinci kakhulu, isinqe esinqeni siya kuba sincinci kakhulu. Ngeli xesha, unokunyusa ngokuthe ngcembe ukuqina komthambo ngokwelizwe lakho, khetha intshukumo enobuchule obuphezulu bokutshisa amanqatha, okanye wongeze uqeqesho lwamandla ukuphucula ukusebenza kakuhle kokutshisa amanqatha kunye nokumila, kunye nokukrola ijika lomzimba elihle ngakumbi.
Uqeqesho lwamandla lunokuqala ngezixhobo zasimahla, khetha iintshukumo ezidibeneyo zokuzilolonga, ngakumbi kuqeqesho lweqela elikhulu lezihlunu zomzimba, ukuze iqela elikhulu lezihlunu liqhube uphuhliso lweqela elincinci lemisipha, liphucule ukusebenza kakuhle kokwakhiwa kwezihlunu, ukuze wakhe umsipha owomeleleyo. umfanekiso.

Ukuba ufuna ukuphuhlisa igxalaba elibanzi, elibukeka lihle elingunxantathu, kufuneka udibanise utsalo-phezulu, i-barbell press, i-dumbbell rowing, i-hard pulling, i-side lift kunye nezinye iintshukumo zoqeqesho, ukuba ufuna ukuphuhlisa amalungu aphantsi aphuhlisiwe. , kufuneka wenze i-squat engaphezulu, i-squat yomlenze wokwahlula, ukuphakamisa ibhokhwe, i-leg clamp kunye nolunye uqeqesho.
Ngalo lonke ixesha uqeqesha, awudingi ukusebenzisa kakubi iqela le-muscle yomzimba wonke, unokulungiselela i-2-3 yoqeqesho lweqela le-muscle, kwaye ulungiselele amanye amaqela emisipha yokuqeqesha ngosuku olulandelayo, ukwenzela ukuba iqela elijoliswe kuyo litshintshe ukuphumla, imisipha iya kukhula ngokukhawuleza, ukusebenza kakuhle kwemisipha kuya kuphucula.

Ekuqaleni koqeqesho lwamandla, sinokuqala ngezandla ezingenanto okanye obona bunzima bukhaphukhaphu bobunzima, eyona ndlela iphambili esebenzayo intshukumo eqhelekileyo, ukuze izihlunu zibe nenkumbulo yokuma okuqhelekileyo, kwaye emva koko uqhube uqeqesho lobunzima obunzima ngeli xesha ukuvuselela. ukukhula kwemisipha, ukwenzela ukuba ugweme ubunzima bemisipha.
Uqeqesho lokufaneleka kufuneka lwenziwe ngokuthe ngcembe, ngokukodwa xa sisenza uqeqesho lobunzima, sifanele sivavanye umlinganiselo wethu wobunzima kwintshukumo nganye, sikhethe ubunzima obusifaneleyo, kunokuba sisukele ngokumfamekileyo ukuqeqeshwa kobunzima obunzima, size ekugqibeleni sibangele ukukruneka kwezihlunu.