Yintoni inyama yezihlunu?I-muscle yi-tissue exabisekileyo yomzimba, phantsi kwe-fat layer, kodwa inoxanduva lokuhamba, ukuxhasa kunye nokukhuselwa kwamathambo, amalungu angaphakathi kunye namanye amalungu abalulekileyo omzimba.

Ngokukhula kweminyaka, emva kweminyaka engama-30, isihlunu siya kulahleka unyaka nonyaka, ixabiso elisisiseko le-metabolic liya kuncipha, kwaye amandla omzimba aya kuba ngaphantsi kakhulu kunangaphambili.

Ukuba nezihlunu ezinamandla kunokusinceda senze imisebenzi yemihla ngemihla ngcono, ngelixa sinciphisa umthwalo kumalungu ethu kunye nokunciphisa umngcipheko wokulimala.

Ukongeza, izihlunu kwakhona izicubu ezisebenzayo zomzimba, ukutshisa iikhalori ezininzi ngosuku kunamafutha, kunokusinceda sigcine izinga lometabolism womzimba, ukukhuthaza ukutshiswa kwamafutha, ukunciphisa ithuba lokutyeba, kunye nokuphucula ukhuseleko lomzimba, ukuze ugcine ukuqina okuqinileyo. umzimba.

Yintoni uqeqesho oluxhathisayo kwaye zeziphi izibonelelo zokwenza uqeqesho olungakumbi lokuxhathisa?

Uqeqesho lokuchasa lubhekisela ekusebenziseni ngokusetyenziswa kwezixhobo ezithwala ubunzima (ezifana needumbbells, barbells, njl.) ukuphucula ubunzima bemisipha kunye nokunyamezela.

Olu hlobo loqeqesho lunokuvuselela ukukhula kwemisipha kunye nokwandisa umxholo we-muscle, okwenza umzimba ube namandla kwaye ube namandla.Uqeqesho lokumelana nalo lunokusinceda ukuba sibe sesimweni esingcono kwaye sonyuse amandla omzimba kunye nobuhle.

Ukwenza uqeqesho olungakumbi lokuxhathisa kunokuzisa izibonelelo ezininzi:

Okokuqala, inokuphucula umxholo we-muscle, wenze umzimba ube nempilo, unamandla ngakumbi, kwaye umgca womzimba ungcono, njengokuphuhlisa umgca we-waistcoat, umlenze, kunye nonxantathu oguqulweyo.

Okwesibini, uqeqesho lokumelana nalo lunokusinceda ukulawula ubunzima kunye nokunciphisa ukuqokelelwa kwamafutha, ngaloo ndlela sinciphisa umngcipheko wesifo seswekile, uxinzelelo lwegazi oluphezulu, isifo sentliziyo kunye nezinye izifo.

Okokugqibela, uqeqesho lokuxhathisa lunokusinceda ukuba sinciphise uxinzelelo, sinciphise ixhala kunye nokudakumba, kwaye siphucule impilo yethu yomzimba nengqondo.

Isishwankathelo:

I-muscle iyisihlunu esixabisekileyo emzimbeni wethu, kwaye ukwenza uqeqesho olungakumbi lokuxhathisa kunokuphucula umxholo we-muscle, ozisa iinzuzo ezininzi.Ukuba ufuna ukunciphisa umzimba ngokukhawuleza kwaye ufumane umzobo onamandla, zama uqeqesho lokuxhathisa.

Abaqalayo banokuqala nge-squat, ukutyhala, ukucinezela ibhentshi, ukubheqa, ukutsala nzima, i-lunge squat, ukuphakama kwebhokhwe kunye nezinye izinto ezidibeneyo, umthambo kanye ngeentsuku ezi-2-3, kwaye ngokuthe ngcembe uphucule inqanaba lobunzima, elinokuthi lisebenzise ngokufanelekileyo amaqela amakhulu emisipha. womzimba, ukuphucula umxholo wezihlunu, kwaye wenze umgca womzimba oqinileyo.