Uninzi lwabantu luya kuxhasa ukomelela, bayazi ukuba izibonelelo zokomelela zininzi kakhulu, kodwa ababaninzi abantu abasebenzisa imilenze.

Abantu abaninzi baya kuphepha usuku lokuqeqeshwa komlenze, bacinga ukuba ukuqeqeshwa komlenze kubuhlungu, kwaye kungcono ukwenza ukuqeqeshwa kwesifuba, ukuqeqeshwa ngasemva kunokuqeqeshwa komlenze. Emva kokuqeqeshwa komlenze we-muscle, i-walkin11g ethambileyo, kuthatha iintsuku ezimbalwa ukubuyisela. Nangona kunjalo, ukubaluleka kokuqeqeshwa komlenze akunakunakwa.

Amadoda kufuneka enze imilenze yawo. Ngaba uyasazi isizathu? Ukubaluleka kokuqeqeshwa kwemilenze ikakhulu kunala manqaku:

1. Ukuthothisa ukuguga komlenze. Imilenze yelona qela likhulu lemisipha emzimbeni, elimisela amandla emilenze engezantsi kunye namandla aqhumayo omzimba. Okubizwa ngokuba: imilenze emidala indala kuqala, kwaye ukuguga kwemilenze kuqala nge-joint sclerosis kunye nokuncipha kwemisipha.

Kwaye ukunyanzelisa ukuqeqeshwa komlenze kunokuthintela ngokufanelekileyo ukuchithwa kwemisipha, kukuvumela ukuba ugcine imilenze eguquguqukayo, ube namandla anamandla omzimba, uxhathise ukuhlaselwa kokuguga.

I-2, ukufaneleka kunye nokuqeqeshwa kwemilenze abantu, kunokukhuthaza ukukhutshwa kwe-testosterone, inqanaba le-testosterone limisela i-physique yendoda kunye ne-hormonal charm, ukuphuculwa kwe-testosterone kunokugcina amandla amancinci, kuphucule umtsalane wamadoda.

I-3, imilenze yoqeqesho lokufaneleka inokuqhuba ukuphuhliswa kweempundu, esinqeni kunye namaqela emisipha yesisu, iqela eliphezulu leemisipha kunye neqela elisezantsi le-muscle ye-muscle yophuhliso olulinganisiweyo, ukuphepha umzobo onzima ophezulu, ukudala umgca womzimba okhangeleka kakuhle.

I-4, ukufaneleka kunye nokwakhiwa kwemisipha yabantu, ukuqeqeshwa komlenze kunokuphumelela ngokufanelekileyo kwixesha le-bottleneck, ukwenzela ukuba uphucule inqanaba lamandla, ukutsala kanzima, i-bench press kunye nolunye uqeqesho lokuphakamisa ubunzima obuninzi, ukuphucula ngokufanelekileyo ukusebenza kwentshukumo, ukwenzela ukuba uphuhlise. umgca we-muscle ongcono.

I-5, ukomelela kunye nokunciphisa amanqatha abantu, ukuqeqeshwa komlenze kunokuphucula ixabiso elisisiseko le-metabolic yomzimba, ukuze utye iikhalori ezininzi imihla ngemihla, ngokufanelekileyo uphucule ukusebenza kakuhle kokutshisa amanqatha kunye nokubunjwa, ukuncipha phantsi kunokudala ipere elula ukubhitya. umzimba, kude nengxaki yamafutha.

Ke, abaqalayo kufuneka baqale njani uqeqesho lomlenze?

Abaqalayo banokuqala ngokuqeqeshwa kobunzima bomzimba, uqalise ngaphandle kokuya kwindawo yokuzivocavoca, kwaye wenze kube lula ukunamathela kuyo. Kufuneka sifunde umgangatho wokunyakaza, sizive amandla eqela le-muscle ekujoliswe kulo, ukuze sisebenzise ngokufanelekileyo.

Iqela elilandelayo lezenzo zokuqeqeshwa komlenze, ezifanelekileyo kuqeqesho lwasekhaya lwe-novice, unamathele kwiinyanga ezi-2, uya kufumanisa ukuba amandla aphuculwe kakhulu.

1. Squat ngezandla zakho (iiseti ezi-4 ze-15 reps nganye)

Intshukumo 2, lunge squat (yenza iiseti ezi-2, amaxesha ali-15 kwicala ngalinye)

Intshukumo 3, squat ngasemva emalungeni (yenza iiseti ezi-2 zamaxesha ali-10 inye)

Ukushukuma 4. I-squat yaseBulgaria (iiseti ezi-2, ii-reps ezili-10 kwicala ngalinye)

Intshukumo 5. Ukutsiba kwe-squat (iisethi ezi-2 ze-10 reps nganye)

Qaphela: Iqela lemisipha yomlenze lilungu leqela elikhulu le-muscle, musa ukusebenzisa yonke imihla, phumla iintsuku ezi-3 emva kokuzivocavoca ngalunye ukuvula umjikelo omtsha woqeqesho, ukwenzela ukuba imisipha ikwazi ukufezekisa ukulungiswa kwakhona kwaye ikhule ngakumbi.