Ukuba awuyiqheliseli imilenze yakho, uzenzela nto!

Bobabini amadoda kunye nabasetyhini kufuneka banikele ingqalelo ekuqeqesheni umlenze, umlenze liqela elikhulu lemisipha yomzimba, ukubaluleka kokuqeqeshwa komlenze kukude kakhulu.

Amakhwenkwe angakhuthaza ukukhuselwa kwe testosterone, agcine amandla anamandla, amanqanaba e testosterone anokukhuthaza ukukhula kwemisipha, akwenze ube namandla ngakumbi, ugcine urhulumente omncinci.

Ukuqeqeshwa kwemilenze yamantombazana kunokuphucula i-hips ethe tyaba kunye nemilenze engqindilili, ukubumba ama-hips agcweleyo, ukwenza imigca yemilenze eqinile, kwaye ibe nomfanekiso ogobileyo.

Ukufaneleka kwabantu ukuqeqeshwa kwemilenze kunokulinganisela ukuphuhliswa komzimba, kukunceda ukuba uphule ixesha le-bottleneck, ukuphucula ukuzinza kwamalungu angaphantsi, amandla aqhumayo, ukwenzela ukuba uphakamise ubunzima obuninzi, uphuhlise umgca womzimba ongcono.

Ukuqeqeshwa komlenze kubantu abatyebileyo kunokunyusa umxholo wezihlunu, ukomeleza ixabiso le-metabolism esisiseko, kukuvumela ukuba udle iikhalori ezininzi imihla ngemihla, uphucule ngokufanelekileyo ukusebenza kakuhle kokutshiswa kwamafutha kunye nokubunjwa, kunye nokudala umzimba obhityileyo.

Abantu abadala, ukuxinana kwamathambo kuya kuncipha, ukunyanzelisa ukuqeqeshwa komlenze kunokukhuthaza ukuxutywa kwe-calcium, ukuphucula ngokufanelekileyo ukuxinana kwamathambo, kodwa nokuthintela ukuthotywa kwemisipha, imilenze yemilenze, i-chills, ukuphucula ukuguquguquka kwemilenze, ukugcina imilenze eqinile kunye neguquguqukayo.

Abaqalayo baqala njani uqeqesho lomlenze? Sinokuqala ngobunzima obuphantsi okanye ukuzivocavoca kwemilenze yamahhala kwaye ngokuthe ngcembe sandise ubunzima boqeqesho, ukuze sikwazi ukusebenzisa ngokufanelekileyo nangokukhuselekileyo.

Ezi zilandelayo zabelana ngeqela lezenzo zokuqeqesha umlenze ezifanelekileyo kubaqalayo, funda umgangatho wesenzo, unciphise isantya sesenzo, ukwenzela ukuba kuphuculwe umphumo wokuqeqeshwa komlenze, ugcine ubuninzi beentsuku ze-3-4 zokuzivocavoca.

1. Squat (15 reps, 4 sets of repetitions)

Intshukumo 2. Lunge ekhohlo nasekunene (10-15 uphindaphindo kwicala ngalinye, iiseti ezi-2)

Isenzo 3. I-squat yebhokisi yomlenze omnye (10-15 ukuphindaphinda kwicala ngalinye, iiseti ezi-2)

Ukuhamba kwe-4, ukuma kwecala lokuma ukuphakamisa umlenze (amaxesha angama-15 kwicala ngalinye, iiseti ezi-2 zokuphindaphinda)

Intshukumo 5. Lunge squat (10-15 amaxesha kwicala ngalinye, iiseti ezi-2 zokuphindaphinda)

Intshukumo 6, jumping lunge squat (10-15 ukuphindaphinda kwicala ngalinye, iiseti ezi-2)