I- ukuqeqeshwa ngokomzimba ivumela abantu ukuthi bafeze ukusebenza okuphezulu ngemizimba yabo, bathole izimfanelo ezinjengokuphendula, ubugagu nezinye izinto ezibalulekile zokwenza ngempumelelo noma yiluphi uhlobo lwezemidlalo.
Kunoma ikuphi, ukuqeqeshwa kudinga ukuthi a Inqubo 'yokushisa' okubandakanya ukunwebeka kwemisipha eminingi yomzimba, ikakhulukazi leyo ezoba yingxenye yenqubo yomsebenzi yakamuva. Ukuzivocavoca okunikezelwe kulo msebenzi kwaziwa njengokuzivocavoca umzimba.
I- ukunwebeka iqamba uchungechunge lokuzivocavoca okuhlukile ngaphandle kokuzivocavoca kwezemidlalo, futhi inezici ezithile ezikwenza kucace: ukunwebeka kuyinto kancane kancane futhi inenqubekela phambili, elula imisipha isikhathi esiyimizuzwana engama-20 kuye kwangama-30. Ukunyakaza kungaba ngesimo sokuphindaphinda okwenyusa umfutho, nokuthola imisipha ukuthi ikwazi ukwelula okuphambene. Ukwelula ngokuvamile kudinga usizo lomunye umuntu.
I- ukunwebeka Akuyona enye yezenzo ezidinga umzamo omkhulu, noma eyodwa ewusizo kakhulu uma kukhulunywa ngokunciphisa ama-calories. Lokhu kwenzeka ngoba isicubu asicindezelekile, njengoba kunjalo nakwamanye amakilasi okuzivocavoca, kepha imisipha imane ilungiselelwe futhi ifudunyezelwe ukuzivocavoca okulandelayo: kufanele kucatshangwe ukuthi imisipha iyabanda iphumule, futhi ngokuzumayo iphoqelelwe ekufuneni okuphezulu kakhulu.
Ekupheleni kokuzivocavoca umzimba, izivivinyo zokwelula ziyasebenza ukuze kungabikho imisipha esetshenzisiwe ehlala esimweni saphakade sokuqina, ibasize baphumule.
Bhekafuthi:
- Ukuzivocavoca umzimba
- Ukuzivocavoca umzimba
- Ukuzivocavoca amandla
- Ukulinganisela nokuxhumanisa umzimba
Ukuvivinya umzimba ngokunweba kuvumela:
- nokwandisa ukufundwa kokunyakaza okuthile okuhlobene nezemidlalo,
- ukunciphisa ingozi yokulimala (ikakhulukazi kusuka ezinkingeni zemisipha nezinyembezi)
- ukunciphisa kakhulu izinkinga emuva,
- ukunciphisa izinkinga zemisipha ezitholakala ngokweqile ngenxa yokuqeqeshwa ngokweqile,
- ukunciphisa ukungezwani kwemisipha okudingekayo ukwenza ukunyakaza,
- ukwandisa ukuphumula ngokomzimba nangokwengqondo.
Ngokwengxenye yomzimba, kunezivivinyo eziningi ezahlukahlukene zokwelula umzimba. Ezinye zazo zizofakwa kuhlu ngezansi:
- Zungezisa ingaphezulu lonyawo uye phambili, ubeke ngaphezulu izinzwane phansi.
- Thambekisela odongeni uguqule umlenze owodwa ubheke phambili nomunye uqonde, uhlanganise amathole.
- Guqa ngamadolo ngemilenze yakho ndawonye, bese welula umzimba wakho emuva ngaphandle kokuwugcoba, ngezandla zakho zibheke ngqo phansi. Ngale ndlela, nweba ama-quadriceps.
- Ukuhlala phansi, umlenze owodwa ugobile nomunye uqonde, zama ukuletha ingalo ebheke emlenzeni oqondile.
- Lapho isiqu siqonde futhi izingalo nemilenze seluliwe, unxantathu wakhiwa ngokuhambisa izandla zibheke ezinyaweni: bese izithende zicindezelwa kancane emhlabathini, zikwazi ukunweba ithenda le-Achilles.
- Ngolunye unyawo lweluliwe, phakamisa olunye ubheke esifubeni sakho, welula imisipha yakho ye-hip kanye ne-gluteal.
- Esimweni se-squat, amadolo enwetshiwe kuze kube yilapho kutholakala ukungezwani emlenzeni oguqukayo. Imisipha yomhlane ongezansi inabile.
- Phambi kodonga, ngebanga lobude bezingalo, uyazisekela futhi ancike phambili, ebambe isikhundla isikhathi eside ngangokunokwenzeka. Nweba emuva komlenze.
- Izihlakala ziwela futhi izingalo zinwetshelwa phezulu, zandisa ama-extensors ehlombe.
- Phambi kombundu womnyango obanzi kakhulu, kubekwa izingalo zombili, bese kwenziwa umzamo wokuthuthuka ngezindololwane ezibethelwe emnyango. Ngakho-ke hlanganisa ama-pecs.
- Isandla esisodwa sithatha unyawo ngemuva, futhi sililethele ngasemsileni, silule i-quadriceps. Lo msebenzi uvame ukudinga usizo lozakwethu noma udonga, ukuze ungalahli ibhalansi.
- Ukuhlala emadolweni phambi kwesihlalo, izingalo zihlangene ngemuva kwekhanda, futhi zincike esihlalweni sesihlalo.
- Ufulathele isihlalo, ubeka izingalo zakho esihlalweni saso bese uzama ukusekela isisindo ngenkathi ushibilika phansi.
- Ukuma, ne-dumbbell engalweni eyodwa kanti enye igobele phezulu, ihlombe elinesisindo livunyelwe ukwehla liphansi ngangokunokwenzeka. Ngale ndlela, nweba intamo.
- Ubheke phansi, umzimba unwetshiwe nezintende phansi, kwenziwa umzamo wokuletha ingxenye ephezulu yomzimba phezulu, yolule izisu.
