Ubuzali bokuphakamisa bunokulandelwa emva ekuqaleni kwembali erekhodiweyo apho umdla woluntu ngesakhono sokwenyani unokufunyanwa phakathi kweengoma zakudala ezahlukeneyo.Kwiintlanga ezininzi zamandulo, babeza kuba nelitye elikhulu ababeza kuzama ukuliphakamisa, kwaye abokuqala ukuliphakamisa babeza kubhala igama labo elityeni.Iinyikima ezinjalo zifunyenwe kwiinqaba zaseGrisi naseScottish.Inkcaso ephakathi elungiselela ibuyela ngokusisiseko kwiGreece endala, xa amahemuhemu avela kude nakude acebisa ukuba iMilo yaseCroton ilungiswe ngokuhambisa ithole eliselusana emqolo yonke imihla de iphuhliswe ngokupheleleyo.Omnye umGrike, ugqirha uGalen, ubonise iindlela zokulungiselela amandla kusetyenziswa i-haltered (uhlobo lokuqala lobunzima basimahla) kwikhulu lesibini leminyaka.
Amanani amandulo amaGrike nawo abonisa izinto eziphunyeziweyo.Imithwalo yayingamatye amakhulu, kodwa kamva yayeka ukulinganiselwa.Ubunzima besandla budityaniswe bubunzima basimahla kwi-50% kamva yekhulu elinesithoba leminyaka.Iintsimbi zangaphambili zazineeglowubhu ezingenanto ezinokulayishwa ngesanti okanye udubulo lwelothe, kodwa phambi kwenkulungwane ezidlulileyo ezi zathatyathelwa indawo yiplate-stacking yobunzima obuqhelekileyo obusetyenziswa namhlanje.
Ngale ndlela yaziwa kakhulu kwiminyaka ye-100 yeshumi elinesithoba, kwaye sele ibuyile kumdlalo njenge-clubbell.
Ukuphakamisa iintsimbi kuqala kwaboniswa kwiiOlimpiki kwiMidlalo yeOlimpiki yaseAthene ngo-1896 njengenxalenye yemidlalo yesitayile se-olympic, kwaye yamkelwa ngokusemthethweni njengesiganeko sebango ngo-1914.
Iminyaka yoo-1960 yabona unikezelo olucothayo loomatshini bokwenza umsebenzi kumandla asanomdla wokulungiselela amaziko exesha.Ukunyuswa kobunzima kuye kwaduma ngokuqhubekayo ngeminyaka yoo-1970, emva kokufika komboniso bhanyabhanya uSiphoning Iron, kunye nodumo olwalandelayo luka-Arnold Schwarzenegger.Ukusukela kwinxalenye yokugqibela yee-1990, ukwanda kwamanani amanenekazi kuthathe ukuphakamisa amandla;ukususela ngoku, phantse enye kwamanenekazi amahlanu US inxaxheba ekuphakamiseni ubunzima ngokwesiseko.
Ngale ndlela, kuya kufuneka womelele kwaye womelele kodwa mhlawumbi awufuni ukufaka isandla sakho kuwo onke amandla akho kwindawo yokwenziwa kwemisebenzi evuselela idolophu.Ukuba awukuthandi ukubaleka imigama ebalulekileyo okanye ukuqubha equleni echibini, ukunyuswa kobunzima kunokuba sesona sigqibo silungileyo kuwe.Kubonisiwe ukuba ukusetyenziswa okwenyani kwezixhobo zokuphakamisa amandla, umzekelo, imithwalo yasimahla kunye nemithwalo yezandla kunokukunceda ekuxhaseni intliziyo yakho.
Yintoni oyifunayo ukuqala uqeqesho lobunzima?
Ukuba awuzange uphakamise imithwalo, cinga ngokuqala ngoncedo lomcebisi wezempilo oqinisekisiweyo.Baza kuba nokukhetha ukukubonisa ulwakhiwo lokwenyani lokuzilolonga ngokungathandabuzekiyo kunye nokuseta inkqubo yokucwangcisa amandla eyenzelwe ngokukodwa iimfuno zakho.
Ugxininiso olwahlukeneyo okanye amaziko ezempilo abonelela ngezifundo ezisisiseko ngaphandle kweendleko, okanye banabaqeqeshi abakhoyo ukuba unemibuzo.Ngapha koko, kukho abacebisi abahlukeneyo bezempilo abaqeqesha abathengi kwiwebhu, ngokwamanqanaba evidiyo.
Ngelixa uninzi logxininiso lwerec lunomxube wokuthintela oomatshini kunye nemithwalo yasimahla, umzekelo, imithwalo yasimahla kunye nemithwalo yezandla, unokufumana ngendlela efanayo umthambo wokuphakamisa amandla uwonke ekhaya kunye nezinto ezisisiseko.
Isigqibo esihle
Iingcebiso zokuphakamisa amandla kubaqalayo
Shushubeza
Olunye uphuculo olunempembelelo ephezulu, umzekelo, ukubaleka kwemizuzu emi-5 okanye ukuhamba okumangalisayo, kuya kwandisa isakhelo sekhosi kwizihlunu zakho kwaye zilungiselele intshukumo efanelekileyo.Ukusebenza ngentambo okanye ukwenza iijekhi zokutsiba imizuzu embalwa ngokufanayo kulukhetho olumangalisayo lokufudumala.
Qala ngeentsimbi ezilula
Udinga ngokwenyani ngaphandle kobunzima onokuthi uphakamise i-10 ukuya kumaxesha ahlukeneyo ngesicwangciso esiqinisekisiweyo.Qala ngezifundo ezi-1 okanye ezi-2 zesenzo se-10 ukuya kwi-15 yogxininiso, kwaye kancinci kancinci uqhubele phambili ukuya kwiiseti ezi-3 okanye ngaphezulu.
Inyathelo ngesinyathelo ukwandisa ubunzima.Ngokuchanekileyo xa ungenza ngokungathandabuzekiyo inani elicetywayo leesethi kunye neereps, nyusa ivenkile nge-5 ukuya kwi-10 ekhulwini.Khangela ukuqinisekisa ukuba oku bubunzima obufanelekileyo kuwe ngaphambi kokuba wenze isenzo esipheleleyo.
Ukuphumla into efana ne-60 phakathi phakathi kweesethi
Oku kuthintela ukudinwa kwemisipha, ngakumbi njengoko uqala.
Ukunciphisa isenzo sakho singabi ngaphezu kwemizuzu engama-45
Ungafumana intshukumo oyifunayo kweli xesha.Iziganeko ezinde zoluntu zisenokungakhawulezisi ukuphucula iziphumo kwaye zinokwandisa ukubheja kwakho kokudinwa nokudinwa kwemisipha.
Yolula ngobunono imisipha yakho emva kwentshukumo yakho
Ukukhula kunokunceda ekuncedeni ukuguquguquka kwakho, lula ngoxinzelelo lwe-muscling, kunye nokunciphisa ukubheja kwakho kokwenzakala.
Phumla ngokufanelekileyo phakathi phakathi kokusebenza
Ukuphumla kunika izihlunu zakho ixesha lokuphinda uhlaziye kwaye uhlaziye iivenkile zamandla ngaphambi kokuba usebenze ngokulandelayo.
Isicwangciso sokuphakamisa amandla
Ukuba unawo nawuphi na umnqweno wokukhuthaza uzimiselo, iindlela ezintathu zokuphakamisa amandla iintsuku ezisixhenxe zinokunika iziphumo ozifunayo.
Njengoko kubonisiwe luphononongo luka-2019 uMthombo oThembekileyo, ukwenza inkqubo yokuphakamisa amandla amatyeli aliqela rhoqo ngeveki ngokwesiseko kubaluleke kakhulu njengemisebenzi engaguqukiyo eyongezelelweyo yokwakha amandla.
Kuyo nayiphi na imeko, ukukhulisa ubunzima, kuya kufuneka wenze imisebenzi engaphezulu kunye nemisebenzi engapheliyo.
Unokusebenza zonke izihlunu zakho zemisipha ngexesha lomsebenzi, ukwenza i-1 okanye i-2 izicwangciso zesenzo ngasinye ukuqala, kwaye uqhubela phambili ukuya kwiiseti ezongezelelweyo okanye imithwalo enzima njengoko i-exercise icaca ngakumbi.
Emva koko, unokugxila kwiipakethi ze-muscle ezingacacanga ngeentsuku ezicacileyo.Umzekelo:
Isinyathelo ngesinyathelo isicwangciso sokuphakamisa amandla
UMvulo:Isifuba, amagxa, imisipha yengalo yangasemva, kunye nokugxila
isandla ubunzima besifuba press
free ubunzima begxalaba press
ubunzima besandla ngasemva uphuhliso lwemisipha yengalo
ibhodi
ULwesithathu:
Umva, i-biceps, kunye nokugxila
Imigca yesandla sobunzima bengalo enye
ukujika kwe-bicep
ukumelana band tsala bodwa
ibhodi
ULwesihlanu:
Imilenze kunye nokugxila
ziyazulazula
squats
ithole liyaphakamisa
ibhodi
Njengoko usiya ulunge ngakumbi ngokuphakamisa amandla, ungasebenza ngokuzilolonga oziphumezayo kwinqwaba yezihlunu.Qinisekisa ukuba wongeza ubunzima kunye neeseti ezininzi njengoko ukhuthaza i-mettle yakho.
Iinzuzo zokuqina kokulungela zigcinwe yisayensi
Zininzi iingenelo zokuseta amandla ezinokususa impumelelo yakho.
1.Ikwenza ube nesiseko ngakumbi
Ukucwangcisa ukomelela kukunceda ukuba ujike ube nesiseko.
Ukufumana amandla kukuvumela ukuba wenze izinto zemihla ngemihla ezingantsonkothanga kangako, umzekelo, ukutsala ukutya okunzulu okanye ukujikeleza nabantwana bakho (3 Umthombo oThenjiweyo, 4Umthombo othembekileyo).
Ukongeza, ijongana nomdlalo wezemidlalo kwimidlalo efuna isantya, amandla, kunye namandla, kwaye inokuzama ukunceda abo bakhuphisanayo ngenkuthalo ngokukhusela ubunzima obufanelekileyo (i-3Trusted Source, 4Trusted Source).
2.Isebenzisa iikhalori ngokufanelekileyo
Ukucwangcisa amandla kunceda ukuxhasa ukufunxa kwakho ngeendlela ezimbini.
Kuyo nayiphi na imeko, ukwakha izihlunu kukhulisa isantya sakho semetabolism.Izihlunu zinyanzeliseka ngakumbi kwi-metabolism kunobunzima bamafutha, okukuvumela ukuba utye iikhalori ezininzi ngokugqithisileyo (5Umthombo oThenjiweyo, 6Umthombo othembekileyo).
Okwesibini, uphando lubonisa ukuba isantya sakho semetabolism sandiswa ukuya kuthi ga kwiiyure ezingama-72 emva kokusebenza ngamandla-ukulungisa.Oku kuthetha ukuba ngokwenene usebenzisa iiyure ezongezelelweyo zeekhalori kunye neentsuku emva komsebenzi wakho.
3.Yehlisa amanqatha esisu
Amafutha abekwe ecaleni kumbindi-ndawo, ngakumbi amanqatha ethuku, adityaniswe nobhejo olwandisiweyo lokungcoliseka okuzingisileyo, kubandakanywa nesifo sentliziyo, usulelo lwesibindi olunamafutha, uhlobo lwesi-2 seswekile, kunye neentlobo ezicacileyo zophuhliso oluyingozi.
Iimvavanyo ezahlukeneyo zonwabele umboniso woncedo lokucetywa kwe-fortitude ukuziqhelanisa nokuncipha kwesisu kunye nezihlunu zesikali esipheleleyo ukuya kumlinganiselo wamafutha.
I-4.Inokukunceda ngokubonakala ugudiswa ngakumbi
Njengoko usakha izihlunu ezininzi kwaye ulahlekelwe ngamafutha, uya kubonakala unamafutha amancinci.
Oku kukukhanya kwento yokuba i-muscle inzima ngakumbi kunamafutha, oku kuthetha ukuba idla indawo encinci kumzimba wakho weponti.Ngalo mgca, unokuphulukana nokuchwechwela esinqeni sakho ukuba awuboni okanye awuboni utshintsho lwenani kwisikali.
Ngokufanayo, ukuphulukana nezihlunu xa kuthelekiswa namafutha kunye nokwakha izihlunu ezisezantsi nezingaphezulu zibonisa ingcaciso yemisipha eyongezelelekileyo, isenza inkangeleko esisiseko kwaye incinci.
5.Yehlisa ukubheja kwakho ukuwa
Ukucwangciswa kwamandla kunciphisa ukubheja kwakho kokuwa, njengoko ulungele ukunceda umzimba wakho.
Kuko konke ukunyaniseka, uphononongo olunye olubandakanya abantu abadala abangama-23,407 abadlulileyo kwiminyaka engama-60 ubudala i-34% yehla ekuwa phakathi kwabantu abathathe inxaxheba kwinkqubo yezenzo ezinobulungisa ebandakanya ukulinganisa kunye nokukhangela kunye nokulungela okufanelekileyo.
Ngethamsanqa, iintlobo ezininzi zokuqina ezilungiselelayo zibonisiwe ukuba zinengqiqo, umzekelo, i-jujitsu, uqeqesho lobunzima, kunye nebhendi yokumelana kunye nobunzima bomzimba buyasebenza.
Ixesha lokuposa: Feb-04-2023