Ungayandisa kanjani imilenze yakho ngokuzivocavoca? Uma ubheke ukwandisa usayizi wemilenze yakho, usendaweni efanele. Kulesi sihloko, sizokufundisa uchungechunge lwezivivinyo ezilula neziphumelelayo ezizokusiza ukuthi ukhulise imilenze yakho. Khohlwa ngokuhlinzwa okubizayo noma izixazululo zesikhashana, ngalezi zivivinyo ungakwazi ukufeza imilenze eqinile futhi ethambile ngokushesha. Ngakho-ke zilungiselele ukuba sesimweni esihle futhi uzuze umzimba obulokhu uwufuna. Ungaphuthelwa umhlahlandlela wethu ophelele wokunweba imilenze yakho ngokuzivocavoca!
- Isinyathelo ngesinyathelo ➡️ Ungayikhulisa kanjani imilenze yakho ngokuzivocavoca?
- Uyivula kanjani imilenze yakho ngokuzivocavoca?
1. Yenza ama-squats okunesisindo - Ama-squats angenye yezindlela eziphumelela kakhulu zokuzivocavoca ukuze usebenze imisipha yemilenze, kufaka phakathi ama-quadriceps, ama-hamstrings nama-glutes. Engeza isisindo ngama-dumbbells noma ibha ukuze uqinise umsebenzi.
2. Yenza amaphaphu asemaceleni – Amaphaphu asemaceleni alungele ukusebenza imisipha yokuthumba yemilenze. Thatha isinyathelo ohlangothini bese ugoba idolo lakho kuze kube yi-engeli engu-90-degree. Shintshanisa phakathi kwezinhlangothi zombili.
3. Faka ama-deadlift - I-deadlift iyinhlangano yokuzivocavoca esebenza imisipha yomlenze, ikakhulukazi ama-hamstrings nama-glutes. Qinisekisa ukuthi ugcina umhlane wakho uqondile futhi unciphisa imisipha yakho lapho uphakamisa ibha noma izinsimbi.
4. Yenza izivivinyo zokuthumba kanye ne-adduction -Sebenzisa umshini noma ibhande lokumelana ukuze wenze ukuthunjwa (ukuvulwa komlenze) kanye nokuzivocavoca (ukuvala umlenze), okugxila emisipha yangaphakathi nangaphandle yemilenze.
5. Ungakunaki ukudla - Kanye nokuzivocavoca, kubalulekile ukugcina ukudla okucebile amaprotheni kanye nezakhi zokuthuthukisa ukukhula kwemisipha Qinisekisa ukuthi uhlanganisa ukudla okufana nenkukhu, i-turkey, inhlanzi, amaqanda, imifino kanye nemifino eluhlaza.
Ngalezi zivivinyo nokudla okuhle, uzokwazi vula imilenze yakho ngempumelelo nangokuphepha. Khumbula ukuthi ukubekezela nokubekezela kuyisihluthulelo sokuzuza imiphumela eyanelisayo.
Imibuzo Nezimpendulo
1. Yiziphi izivivinyo eziphumelela kakhulu zokwandisa imilenze?
- Ama-squat
- amaphaphu asemaceleni
- isisindo esifile
- izandiso ze-hip
- Isithende siyaphakama
2. Kufanele ngiphindaphinde kangaki emsebenzini ngamunye?
- Yenza 3-4 amasethi wokuzivocavoca ngakunye
- Yenza phakathi Ukuphindaphinda okungu-8-12 uchungechunge ngalunye ukwandisa usayizi womlenze
- Gcina isisindo esikuvumela ukuthi wenze izimpinda ezifanele
3. Ingabe kukhona ukuvivinya umzimba ukuze unwebe imilenze yakho?
- Ama-squat
- Izinyathelo
- i-hip iphakamisa
- Umqansa
- Ipulangwe eseceleni
4. Ingabe kuyadingeka ukusebenzisa izisindo ukuze unwebe imilenze?
- Izisindo zingakwazi ukusiza ukwandisa ukumelana
- Ukusetshenziswa izisindo can ukusheshisa ukukhula kwemisipha
- Uma ungenazo izisindo, ungasebenzisa ukumelana nokunwebeka noma isisindo somzimba wakho
5. Kufanele kube njani ukudla kwami ukuze ngikhulise usayizi wemilenze yami?
- Sebenzisa a inani elanele lamaprotheni ukukhuthaza ukukhula kwemisipha
- Kufaka phakathi ama-carbohydrate ayinkimbinkimbi ekudleni kwakho ukukunikeza amandla okuzivocavoca
- Qiniseka udle amafutha anempilo ukuze ukusebenza kahle komzimba wakho
6. Kufanele ngiziqeqeshe kangaki ukuze ngivule imilenze yami?
- Isitimela 3-4 izikhathi ngesonto ukunikeza imisipha yakho isikhathi sokululama
- Vumela okungenani 48 horas ukuphumula phakathi kwezikhathi zokuqeqesha imilenze
- Lalela umzimba wakho futhi lungisa uhlelo lokuqeqesha njengoba kudingeka
7. Kungenzeka yini ukunweba imilenze ngaphandle kokwandisa ubukhulu bamathole?
- Yenza izivivinyo like ama-squats nama-deadlifts ukuze ugxile kakhulu emisipha yakho yethanga
- Gwema ukwenza izivivinyo ezithile zethole uma ungafuni ukukhuphula usayizi wayo
- Khetha izivivinyo ukuthi ungadingi ukusetshenziswa ngokweqile kwamathole
8. Kuzothatha isikhathi esingakanani ukubona imiphumela yokunweba imilenze yami?
- Imiphumela iyahlukahluka kuye ngokuthi uhlobo lomzimba, izakhi zofuzo kanye nokuvumelana ekuqeqeshweni
- Ungabona imiphumela phakathi kwamaviki angu-4-8 uma ugcina uhlelo olwanele lokuqeqeshwa kanye nokudla okunomsoco
- Ukubekezela nokubekezela kukhona okhiye bokubona izinguquko ezibalulekile
9. Yimaphi amaphutha ajwayelekile okufanele uwagweme uma uzama ukunweba imilenze yakho?
- Ukungaphumuli ngokwanele phakathi kwamasethi noma ukujima
- Ukungalandeli uhlelo olufanele lokudla okunomsoco wokukhula kwemisipha
- Ukungenzi izivivinyo ngendlela efanele
- Ukweqisa isisindo kanye nendlela yokuyekethisa
10. Ngingakwazi yini ukuhlanganisa izivivinyo ze-cardio nezivivinyo zamandla ukuze nginwebe imilenze yami?
- Yebo, ukuqeqeshwa okuhlangene Kungasiza ukuthuthukisa ukukhuthazela namandla emisipha
- Yenza izivivinyo ze amandla kuqala bese kuhambisana nokuzivocavoca i-cardio emaphakathi
- Khetha izivivinyo ze-cardio ukuthi ungathinti kabi ukululama kwemisipha yakho
Ngingu-Sebastián Vidal, unjiniyela wekhompyutha ozifelayo ngobuchwepheshe kanye ne-DIY. Ngaphezu kwalokho, ngingumdali we tecnobits.com, lapho ngabelana khona ngezifundo zokwenza ubuchwepheshe bufinyeleleke kakhudlwana futhi buqonde wonke umuntu.