Ngokunyamezela, umzimba ufumana ubunzima obunzima kumalunga, imithwalo yegazi, intliziyo kunye nezinye iinkqubo zomzimba, ngoko ke oogqirha bancomela ukuthatha inani eliphezulu lamanyathelo okuphelisa le meko. Ngenxa yobunzima obukhulu, ukusetyenziswa okuninzi kunokuba yingozi, ngoko oogqirha bahlakulela isisindo somzimba wokunyanyisa, ngenxa yokuba kunokwenzeka ukuba uncede umzimba ukulwa neekhilogram ngaphandle kwengozi yokulimala.
Inkomfa yokusebenzisa unyango ngokunyanyisa
Ukubonakalisa ubunzima, sinokukuphawula ezi zinto zilandelayo:
- qalisa ngemizuzu engama-20 yoqeqesho, ngokunyuka kwandisa ukuphindaphinda nokuzisa ixesha loqeqesho kwiimitha ezingama-40-60;
- Ukubandakanyeka kuyimfuneko emini okanye ngaphezulu, kodwa kungekho ngaphantsi;
- ngexesha lokulandelelana, zizwe ukhululekile ukudibana nodokotela wakho.
Ukugcina le mithetho elula engqondweni, unokufumana iziphumo ezintle.
Ukuzivocavoca uvavanyo lokunyanyisa
Sinikeza ubunzima bokusebenzisa unyango ngokunyamezela, okwenzelwe abantu abangenazo iingxaki ezinzulu kunye ne-cardiovascular system.
- Ukufudumala-ukuhamba ngokulula ngokukhawuleza okanye ukuhamba kwindawo leyo imizuzu emi-5-10.
- Ukuma ngokulandelana ngqo, yenza nayiphi na imisebenzi yokusebenza kunye ne-1-2 kg ye-dumbbells yeengalo, imilenze kunye nezihlunu zomzimba iminyaka emi-8 ukuya kweyesi-9.
- Ukulala embhoshongweni, yenza izinto ezilula kunye nezijikelezayo zokushicilela . Ngokukhawuleza udibanise ukuzivocavoca kwemisipha yomva. Ixesha lokuvimba liyimitha eyi-10-15.
- Ukugijima endaweni, ukuxuma okulula - imizuzu eyi-10.
Le setethi yokuzivocavoca ifanelekile kubantu abanoma yimuphi umzimba womzimba kunye nenqanaba lokuqina komzimba:
Yenza kwidonga lokuzivocavoca. Kongeza kancane usebenzise "ikhoneni". Ixesha elikhokelayo li malunga nemizuzu emi-2-3. Into ephambili kukugwema ukuqhuba umzimba kunye nomthamo onzulu, kunye nokukhupha konke okufuneka kwenziwe kwinqanaba elinzima kakhulu. Kwakhona kunconywa imidlalo yangaphandle, ukubhukuda, iindwendwe eziqhelekileyo zokuhamba ngeebhendi ezintle.
Ukuze ukwazi uhlobo lokunyanya, ungasebenzisa izikhombisi kunye nefomula: