Abo ba landela umzobo wabo kwaye bafuna ukungabi nendawo nje kuphela kodwa kunye nomzimba omhle wokuphucula bayazi ukuba kungcono kunemidlalo yamandla kule nto ayiyi kunceda. Uluhlu lwemidlalo yamandla apho abafazi banokuzama isandla sabo kwinto enomtsalane kwaye sifuna ukuhlala kwizinye zazo.
Ukunyusa isisindo kubafazi
I-Weightlifting yimbutho yamandla esekelwe ekusebenziseni ukunyusa umzimba. Ngokuqhelekileyo basebenzisa iigobolondo ezifana ne-barbell kunye nesisindo sezemidlalo. Nangona ukunyanyiswa kwezinto kuthethwa ngokuba ngumdlalo wamadoda, abafazi nabo bazama isandla sabo kwaye bafezekise impumelelo. Nanku zonke izinto zixhomekeke ekufundeni kokubhala, okumele kuthathele ingqalelo impawu yomzimba wesibhakabhaka, owendalo ngokubuthathaka kunabesilisa, xa ukwakhiwa kwimizekelo yezifundo. Ngokuphathelele ukwesaba kwabameli abaninzi bezesondo ezifanelekileyo emva kokuba uqeqesho lwabo umzimba luya kutshintsha kwaye lube njengendoda, oku akunjalo. Ukuba awuthathi i- steroids kwixabiso elingenamkhawulo, umzimba uya kuqina, kodwa awuyi kutshintsha ngaphandle.
Ukuphakama kukaKettlebell kunye nabasetyhini
Ukuphakanyiswa kweKettlebell kukwaziwa kakhulu ngabasetyhini, njengoko kunganceda kuphela ukudala umzimba omhle, kodwa nokukhuthaza amandla. Phakathi kwemilinganiselo yezilingo kunokuthiwa ukufumaneka, uqoqosho kunye nokulula. Kodwa kubalulekile ukukhumbula ukuba le midlalo eyinkimbinkimbi efuna ukulungelelanisa kunye nezinto ezithile zomzimba. Ngoko ke, akukhuthazwa ukuba uqale ngeemilinganiselo ngexesha elilodwa. Kungcono ukuba uqale uqeqesho olufanelekileyo lomzimba, uze uqhubeke nomthwalo onzima. Ngexesha elifanayo, uphando lubonise ukuba uqeqesho olunjalo, ukuqwalasela iimpawu zobomi bezilwanyana, luqinisa imisipha kunye nemigqa yomgangatho weplavic, kuphucula impilo kunye nomfanekiso. Kukulungele ukuqala ukuqeqesha ngeesisindo ukususela kwiminyaka engama-18 ukuya kwe-20, ngoko ke kulula ukuphumeza iziphumo ezifunwayo, ukuba unqume ukukhetha le midlalo kwiminyaka emva, kufuneka ufunde ngokucophelela uqeqesho ngaphandle kokukhulula umzimba wakho.
Ukuphuhlisa amandla kubasetyhini
Ukuba uthanda imidlalo yamandla, ke u-powerlifting, uphelele ukuphuhliswa kwemisipha kunye nokukhuthazwa kwezempilo. Kukuncediswa le midlalo ungayinika umzimba wakho uncedo ongeke uzuze ngokuziqhelanisa kwiimimimli kwi-gym. Ewe, le nto yinkimbinkimbi kakhulu, kodwa isiphumo sinelungelo, kodwa ukwesaba ukuba emva kokuqeqesha imisipha yakho iya kuba yindoda enkulu, ingekho phantsi komhlaba, kuba isilwanyana sesilungiselelwe ngokwahlukileyo kwaye oku akunakwenzeka. Okokuqala, ngenxa yokuba abafazi banomgangatho ophantsi kakhulu we-testosterone, odlala indima ebalulekileyo ekunyuseni ubukhulu besisu. Okwesibini, ininzi amabhinqa ayidli iprotheni eninzi njengoko ifuna ukukhula kwemisipha.
Ukulwa kwinqanaba lomfazi
Omnye umdlalo oqinileyo kubasetyhini uyagxotha .
Olunye ukhuphiswano lokuzonwabisa, apho abafazi bathatha inxaxheba-ukuphakamisa ingalo. Kulolu hlobo lokhuphiswano, ubunzima bamele baphakanyiswe ngumbutho ojikelezayo ojikelezayo no-60 mm. Ukunqoba kulo mdlalo, akusikho ukulungiswa ngokusemgangathweni komzimba, kodwa amandla okubamba, oko kubalulekile, ngoko ke, kumagcisa anjalo abadlali bezemidlalo abaqeqeshiweyo bayathatha inxaxheba.