Phakathi kokunyuka kwamaza okuthanda ukomelela kwelizwe lonke, eTshayina'Abemi beendawo zokuzilolonga baye banda ngaphezu kwama-30% kwiminyaka yakutshanje. Nangona kunjalo, iingxelo zokulimala kwezemidlalo ziye zaphakama ngaxeshanye, zigxininisa imfuno engxamisekileyo yeendlela zoqeqesho lwesayensi. Iingcali zoshishino ziqaphela ukuba abaninzi abaqalayo batyala imbewu yokulimala ngexesha loqeqesho lwakwangoko ngenxa yefomu engalunganga okanye ukuqina okugqithisileyo. Ukufumana ubuchule obufanelekileyo kunye nezixhobo zokuzilolonga zibe yimigaqo engundoqo yenkqubela phambili ekhuselekileyo nenempumelelo.
Ukuguquguquka Okokuqala: Izixhobo zoonogada beMpilo edibeneyo
Ukuzolula kungaphezulu lee kunenkqubo yokuphola. Kumalungu asemngciphekweni afana nezinqe kunye namaqatha, ukuqeqeshwa kwezixhobo ezicwangcisiweyo zokuncedisa ukuguquguquka kubalulekile. Iirola zegwebu zikhulula ngokunzulu uxinzelelo kwi-gluteal kunye nezihlunu zomlenze, ngelixa iibhendi zokuxhathisa ziphucula ngokuchanekileyo ukuhamba kwamalungu. Ngokomzekelo, ukujikeleza kwe-ankle ye-resistance band kuphucula kakhulu ukuzinza kwe-ankle, ukubeka isiseko soqeqesho olulandelayo. Imvumelwano yezenzululwazi iqinisekisa ukuba ukolula okuguquguqukayo kunye nezixhobo kusebenza njengesikrweqe esingabonakaliyo samalungu, ukuvuselela izihlunu ngaphambi kokuzivocavoca.
Ukunyuka kwamandla: iNdlela yoQeqesho lweBhokisi ye-Jump
Ibhokisi yokutsiba ye-gym ubiquitous sisixhobo esifanelekileyo sophuhliso lwamandla aqhumayo. Uqeqesho kufuneka lulandele iiprothokholi zesayensi: qala ngokuphakama kwebhokisi esezantsi, qalisa intshukumo ngokuguquguquka kwenyonga ngaphambi kokuba uqhushumbe ngokuthe nkqo ukuya phezulu, kwaye uqinisekise ukuhla kwedolo eligobileyo lokucofa okuzinzileyo, okufunxa ukothuka. Njengoko ubuchule buqina, ngokuthe ngcembe yonyusa ukuphakama kwebhokisi kwaye ubandakanye ukwahluka komlenze omnye kwimingeni yolungelelwaniso. Uphando lwamayeza ezemidlalo luqinisekisa ukuba iibhokisi zokutsiba zilinganisa iipateni zendalo zentshukumo yomntu, kodwa ukuhla okungalunganga kuvelisa amaxesha angama-5-7 amandla empembelelo yobunzima bomzimba.-ebeka izoyikiso ezinzima kumalungu amadolo.
Inguquko engundoqo: Ngaphaya kweCrunches
Uqeqesho olungundoqo kufuneka ludlule kwimida yokuhlala. Ukomelezwa kwamacala amathathu ngezixhobo kuzisa iziphumo ezigqwesileyo: umlimi's ukuhamba kunye needumbbells ziphucula ngokumangalisayo umthamo wokuchasana we-anti-lateral; iyeza iibhola ezijikelezayo zokuphosa zivule izihlunu ezijijekileyo; kunye neplanki enobunzima ibamba usebenzisa iipleyiti zobunzima ngokubanzi zicela umngeni kunyamezelo olungundoqo. Iingcaphephe zoqeqesho zigxininisa ukuba izixhobo ezifana needumbbells kunye neebhola zeyeza ziguqula umthambo omileyo ube ziipateni zoxhathiso oluguqukayo, ukuphindaphinda ukusebenza kakuhle kwesi hubhu yokudluliswa kwamandla ekinetic.
Ubunzima Ubulumko: Ibhalansi phezu kwamanani
Ukupakisha iintsimbi ngobumfama ngexesha le-squats kunye ne-bench presses kumema intlekele. Uqeqesho lwezenzululwazi luphakamisa imivalo yokhuseleko kwi-squat racks ngelixa ibeka phambili ukuchaneka kwentshukumo-ukugcina i-spines engathathi hlangothi kunye ne-coordinated joint articulation. Faka i-dumbbell lunges kunye ne-kettlebell swings ukulungelelanisa ukukhula kwemisipha yangaphambili-ngasemva. Iziphathamandla zoqeqesho lwamandla ziyavumelana ukuba iimbaleki zokwenyani zisukela ekulinganeni kwezihlunu: izixhobo azisebenzi nje njengezixhobo zokulayisha, kodwa njengabaphathi abangabonakaliyo abaqinisekisa imfezeko yobugcisa.
Xa uqeqesho lobulumko ludibana nokusebenzisana kwezixhobo, yonke imigudu iba linyathelo eliqinileyo elikhokelela kubomi bomzimba. Iingcali zemizi-mveliso zilumkisa zisithi: “Ukomelela asikokubaleka, kodwa lugqatso lomgama omde lokuqonda umzimba.'s imida ngokwasemzimbeni. Undoqo woqeqesho lwenzululwazi ilele ekwenzeni uphindaphindo ngalunye lube linyathelo lokukhula-soze yaba sisiqalo sokwenzakala."
Ixesha lokuposa: Jan-08-2025
