Ngaba ukhe wazama uqeqesho lwamandla? Uqeqesho lwamandla ngumthambo we-anaerobic ogxile ekwakheni amaqela ezihlunu kwaye unokusizisela izibonelelo ezininzi. Uqeqesho lwamandla alufanelekanga kuphela kubantu abatsha, kodwa lufanelekile kubantu abaneminyaka ephakathi.

Uqeqesho lwamandla oluqhelekileyo lunokwahlulwa lube: ukuzilolonga ubunzima kunye nokuqeqeshwa kobunzima, ukuziqeqeshela ubunzima obufana ne-squat, ukutsalwa, ukutyhala phezulu, iplanga, ukunyuswa kwebhokhwe kunye nezinye iintshukumo zobunzima bomzimba, kunye noqeqesho lobunzima kunokusebenzisa iibhendi ezinwebekayo, ii-barbells, iidumbbells. kunye nezinye izixhobo zokuzilolonga.

Umphumo weendlela ezahlukeneyo zokuqeqeshwa kwamandla ukwahluka, ngokubanzi kwi-6-12RM (i-RM ithetha "ukuphindaphinda okukhulu kobunzima"), inokuphucula ngokufanelekileyo ubungakanani bemisipha, i-12-20RM ikunceda kakhulu ukuphucula umgca we-muscle kunye nokuqina, kunye nokunye. ngaphezu kwe-30RM ilingana nokwenza umthambo we-aerobic.

Ngoko ke, ziziphi iingenelo zoqeqesho lwamandla kubantu abaphakathi?

1. Ukuqeqeshwa kwamandla kunokunciphisa izinga lokuguga okusebenzayo

Ukuguga kuqala ngokulahleka kwemisipha kunye nokuncipha kokuqina kwamathambo, kwaye ukuxinana kwamathambo kuncipha kuqala kwiminyaka engama-35 kwaye ukulahleka kwezihlunu kuqala kwiminyaka engama-30, kwaye abantu abangazibandakanyiyo kwimithambo yomzimba bahla ngesantya se-0.5% ukuya kwi-2%. unyaka.

Ukubambelela kuqeqesho lwamandla kunokuqinisa iqela lemisipha yomzimba, ukukhusela ukulahleka kwemisipha, kunye nezihlunu zinokukhusela amathambo ethu, izicubu ezidibeneyo, umzimba uya kuhlala uguquguquka kwaye unamandla.

2. Ukuqeqeshwa kwamandla kunokwakha umzobo omhle

Izihlunu sisihlunu esitya amandla omzimba, kwaye abantu abanobunzima bezihlunu ezininzi banokutya iikhalori ezininzi yonke imihla, banqande ukuqokelelwa kwamafutha, kukunceda unciphise iingxaki zokutyeba okuphakathi, kodwa nokuphucula umgca womzimba, kukunceda wenze umzimba oqinileyo. , jonga kakuhle kwiimpahla, kwaye abantu baya kuba nokuzithemba ngakumbi.

I-3, ukuqeqeshwa kwamandla kunokuphucula isalathisi sezempilo

Ukuqeqeshwa kwamandla kunokuvuselela iqela le-muscle yomzimba, ukuphucula intlungu yomqolo, ukunyanzeliswa kwemisipha kunye nezinye izifo ezingaphantsi kwezempilo, kunye nokukhuseleka kwabo kuya kuphuculwa, ukuxhathisa ngokufanelekileyo isifo, ukomeleza ukujikeleza kwegazi, ngaloo ndlela kuphuculwe iingxaki ezintathu eziphezulu, ukunciphisa iziganeko isifo.

4. Ukuqeqesha amandla kunokugcina inkangeleko yobutsha

Izicubu zezihlunu nazo ziyakwazi ukugcina amanzi, nto leyo egcina ulusu lwakho lomelele kwaye luthambile kwaye lucothisa ukubonakala kwemibimbi. Uya kufumanisa ukuba abantu abaneminyaka ephakathi abagxininisa ekuqeqesheni amandla baya kubonakala bebancinci kwaye benamandla kunoontanga babo.

5. Uqeqesho lwamandla lunokukhulula uxinzelelo kunye nokuphucula ukuchasana noxinzelelo

Uqeqesho lwamandla lunokuvumela iimvakalelo zakho ukuba zifumane i-catharsis echanekileyo, kukunceda ugxothe iimvakalelo ezingalunganga, ukhulule umzimba wakho nengqondo, uvumele ukuzithemba ngakumbi ukujongana nobomi kunye nomsebenzi, kwaye ugcine ulwaneliseko lobomi.

umfanekiso

Nangona kunjalo, abantu abaneminyaka ephakathi ukuze baqeqeshe amandla, kufuneka banikele ingqalelo kumanqaku amaninzi:

1, khetha eyakho intshukumo yomzimba, qala ngoqeqesho olunobunzima obuphantsi, funda imilinganiselo yentshukumo, ukuze izihlunu zenze inkumbulo echanekileyo, musa ukwenza ngokumfamekileyo uqeqesho lobunzima obunzima ekuqaleni.

I-2, musa ukusebenzisa kuphela iqela elithile lezihlunu, kodwa sebenzisa iqela le-muscle yomzimba wonke, ukwenzela ukuba uphuhliso lomzimba lulungelelanise.

I-3, yongeza iprotheni eyaneleyo, ukukhula kwezihlunu akunakwahlulwa kwi-supplement yeprotheyini, izidlo ezithathu ukuze utye ngakumbi isifuba senkukhu, intlanzi kunye ne-shrimp, amaqanda, ubisi, inyama yenkomo kunye nokunye ukutya okuphakamileyo kweprotheyini.

4. Yiba nomonde kwaye uzingise. Uqeqesho lwamandla, ngokungafaniyo ne-cardio, aluvelisi iziphumo ezikhawulezayo. Kufuneka sigcine i-frequency yokuzivocavoca, ukuzivocavoca ngaphezu kwamaxesha e-3 ngeveki, kunye nexesha lokubona utshintsho lomzimba.

5. Emva koqeqesho, kuyimfuneko ukunweba kunye nokuphumla kweqela le-muscle ekujoliswe kulo, elinokuphucula ukuxinana kwemisipha kunye neengxaki ezibuhlungu kunye nokunceda umzimba ululame.