Ukucinga malunga nendlela yokupompa umzimba, abaninzi banokhetho lokuzonwabisa. Unayo zonke iindlela zokukhawuleza ukwakha ubunzima besisipha. Nangona kunjalo, ekhaya, unokufikelela kwiziphumo ezithile ukunyusa isisulu. Ukwenza oku, kuyinqweneleka ukuba ube ne- dumbbells kunye nemivalo, eya kukunceda ukuqinisa imisipha yomzimba ngokukhawuleza nangempumelelo.
Indlela yokupompa umzimba ngokukhawuleza?
Ukuze ukwandise kakhulu umsila we-muscle, umthwalo omkhulu kumaqela omzimba afunekayo. Kufuneka uqeqeshe kathathu ngeveki enye kunye nesiqingatha kwieyure ezimbini. Ngolunye usuku, ingqalelo kufuneka ihlawulwe kuphela kwiqela elinye okanye ezimbini. Ukuzivocavoca kwenziwa kwiiseti ezi-2-4 zeziphindaphindiweyo ze-8-12, ngokuxhomekeke kumandla okwenyama kunye nomzimba womzimba.
Indlela yokupompa umzimba ekhaya?
Siphula yonke into yokuzivocavoca ibe yimisebenzi emithathu ngeveki.
1. Umsebenzi wokuqala ungabandakanya ukuzithobela izidumbu zemilenze. Ngenxa yale njongo, ukuqhuba izivivinyo, izikwere ezithwala imithwalo zifanelekile. Ngomhla ofanayo, sizazisa ukuqeqeshwa kwamagxa: ukukhupha, ukudibanisa i-dumbbell bench press ehleli, ukuhlawulela ezandleni ngezithambiso.
2. Uqeqesho lwesibini. Ngaloo mini, qeqesha izihlunu zesifuba, i-biceps kunye ne-triceps. Inkcazo ecacileyo yemisebenzi yokuqinisa imisipha yesifuba inokufumaneka kwividiyo. Ukuqinisa ii-biceps kunye ne-triceps zenza oku kulandelayo:
- Ngesandla ngasinye kufuneka uthabathe ubunzima kwaye uphinde ugobe iingalo zakho kwiingqungquthela;
- kwisithuba sokuhlala kunye nemilenze ehlukeneyo, omnye kufuneka athathe i-dumbbell ngakwesinye icala aze enze ukwanda kweengalo.
3. Uqeqesho lwesithathu lunikezelwa kwiimisipha zogcino kunye nomva.
Ukuzivocavoca emva:
- elele esiswini sakhe, kuyimfuneko ukulidiliza umzimba phantsi;
- ip: elele embhedeni, umzimba uxhomeke. Siphakamisa umzimba, izandla emva kwentloko.
Ukuzivocavoca kwiphephandaba:
- ulala phantsi okanye uhlale entabeni, isikhululo sinobuhlungu. Siphakamisa umzimba, izandla emva kwentloko;
- ulala entabeni, imilenze ixhomeke. Kubalulekile ukuphakamisa imilenze eguqa ngamadolo.
Iphuzu elibalulekileyo kumbuzo wendlela yokupompa umzimba ngenyanga kukutya . Inani elaneleyo lokutya kwamaprotheni liya kubangela ukunyuka ngokukhawuleza kwindleko.