I-novice yoqeqesho lwamandla ngumntu osebenzisa rhoqo isixhobo sohlobo lwezixhobo zoqeqesho, okanye asebenzise iintsimbi zasimahla, kodwa akafundanga ubuchule obuchanekileyo, kwaye akazange enze rhoqo i-barbell kunye noqeqesho lwezandla lwasimahla.

Nokuba ubungena kwaye uphuma kwindawo yokuzivocavoca iminyaka kwaye emva koko wenze uqeqesho lwe-bicep tricep kwindawo yokuzivocavoca, yenza i-squat kunye neminye imithambo ngomatshini wakwaSmith, usengumntu oqalayo.

Ngamafutshane, ukuba awukwazi ukwenza iziseko ngokuchanekileyo (okanye awuqinisekanga ukuba uzenza ngokuchanekileyo) ezifana ne-squats, i-deadlifts, i-push-ups, ukucinezela amagxa, imiphunga, ukutsalwa kunye nezinye iindibaniselwano, ngoko eli nqaku yeyakho.

Ngoku makhe sijonge ezinye iingcebiso zoqeqesho lwabaqalayo boqeqesho lwamandla ababhinqileyo!

1. Funda iintshukumo ezifanelekileyo

Oku kubaluleke kakhulu, kubaluleke kakhulu ukuthatha ixesha lokufunda ukwenza iintshukumo ngokuchanekileyo xa uqalisa uqeqesho lwamandla. Musa ukuzivumela ukuba ufunde ukuma okungalunganga ekuqaleni, kwaye ekugqibeleni kuya kuba nzima ukwahlukana nomkhwa ombi.

Ukuqala, ekuphela kwento ekufuneka ugxile kuyo ngumgangatho wokuhamba kwakho!

Ingaba i-squat idonsa kanzima inokugcina i-torso ezinzile kwaye ingathathi hlangothi, iziko elichanekileyo lobunzima, nokuba lingasebenzisa amandla okubambisana kwe-hip; Ingaba i-bench press inokuqinisekisa ukuzinza kwentambo yegxalaba, ingaba inokulawula ukuhamba kwe-barbell; Xa uziqhelanisa nomqolo wakho, unokubandakanya izihlunu zakho zomqolo ngokufanelekileyo endaweni yeengalo zakho… Ezi zizinto ezithatha ixesha ukuzifunda!

Indlela efanelekileyo yokwenza oku kukufumana umqeqeshi othembekileyo ukukunceda ufunde iindlela zokuhamba kunye nokunceda ulungelelanise intshukumo!

2. Gxininisa kwizinto ezisisiseko

Ukuba ekugqibeleni ugqibe ekubeni uqale uqeqesho lwamandla, gxininisa kwizinto ezisisiseko kwiinyanga ezimbalwa zokuqala zoqeqesho.

Intshukumo nganye esisiseko inendlela yokusebenza ekufuneka ikhunjulwe, khawufane ucinge ukuba ubunokunkqaya ifomula (okanye zeziphi iimfihlo zobugcisa bokulwa), kungcono ukukhumbula iifomyula ezi-6, okanye ezingama-20?

Kuyafana naxa umzimba wakho uqalisa ukuzilolonga ngobunzima, akukho mfuneko yokukrazula iintshukumo ezininzi emzimbeni wakho ngaxeshanye, akuzukwenza nto ilungileyo.

Zenzele inceba, kuqeqesho lokuqala lwamandla, zivumele ugxile kwiintshukumo ezimbalwa ezisisiseko, ngoqeqesho lweentshukumo ezisisiseko, unokuziqhelanisa nezakhono kwaye wakhe amandla ngokuthe chu.

Iingcebiso malunga namanyathelo asisiseko zezi zilandelayo:

Squat/tsala nzima/ Tsala okanye tsala phantsi/umqolo/ibhentshi cofa/cofa igxalaba

Ezi zintshukumo ezisisiseko, kwaye ukuba ungumntu omtsha onesiphiwo, unokongeza imiphunga/iiBridges/etc! Olu qheliselo luya kuqeqesha iqela lakho lezihlunu zomzimba wonke, kwaye utye ngakumbi!

Sukucinga ukuba kufuneka ufunde imithambo eyahlukeneyo eli-10 ukuze uvuselele izihlunu zakho, okanye wenze imithambo edibeneyo emininzi kakhulu (ii-curls, ukolulwa kwentloko kathathu) ukuqeqesha isihlunu esincinci ngasinye.

Njengomntu oqalayo, kuya kufuneka ugxininise kwiintshukumo ezisisiseko zokuqinisa izakhono zakho kwaye womelele ngaxeshanye.

3. Yazi ukuba “awubi mkhulu kakhulu.”

Zeziphi iimeko ezikwenza ubonakale “mkhulu”? Impendulo kukuba, amafutha amaninzi omzimba!!

Khumbula ukuba, “Ukuba nezihlunu” akukwenzi ubonakale “mkhulu”, “ukuba namafutha” kukwenza oko!! Ungazikhathazi ngokujika ube yintombazana eyoyikisayo yezihlunu!

Uqeqesho lwamandla lwakha izihlunu, lunyusa izinga lemetabolism, lutshisa amanqatha omzimba, kwaye lukunika umzobo omncinci, onethoni oyifunayo.

4. Gxininisa ekomeleleni

Nokuba yeyiphi eyona njongo yakho iphambili, gxila ekomeleleni, hayi kwipakethi yakho emithandathu okanye ezinqeni zakho.

Ukugxila ekomelezeni akuyona nje indlela efanelekileyo yokuba abaqalayo bafumane iziphumo zoqeqesho, kunokuba ngumkhuthazi omkhulu. Amandla e-novice aqhele ukuqhubela phambili ngokukhawuleza kumanqanaba okuqala oqeqesho, kwaye ukomelela rhoqo ngeveki luphuculo oluhle.

Xa ukwazi kakuhle iintshukumo ezisisiseko, kuya kufuneka uzinike imiceli mngeni ukuze uzenze womelele! Amantombazana amaninzi asabambekile kwihlabathi lokuphakamisa iipounds ezi-5 zeedumbbells ezipinki, kwaye olu qeqesho aluyi kutshintsha nantoni na kuwe!

Amakhwenkwe kunye namantombazana uqeqesho indlela ayahlukanga, ukuba bacinge ukuba abanye abantu bathi amantombazana ubunzima amancinci amaxesha ngaphezulu elungileyo, ukumisela umgca ubunzima kwezihlunu kunye neqondo lokutyeba umzimba, kwaye ufuna ukufumana izihlunu kufuneka umngeni ubunzima.