Kukhona ukwesaba okuthulile okugcina abesifazane abaningi ngaphandle kwegumbi lezisindo. Phakamisa into esindayo bese uvuka ubukeka njengomuntu owakha umzimba (bodybuilder). Sikuzwa njalo, futhi siyaqonda ukuthi kuvela kuphi. Yiphinde ibe enye yezinganekwane eziphikelela kakhulu ekuzivocavoceni, futhi ukuyidedela kuvula umnyango kokuthile okukuhle ngempela kuwe.
Ukuqeqesha amandla, uma kwenziwa ngokuhluzeka, kungenye yezinto ezinomusa kakhulu ongazenzela umzimba wakho njengoba uguga, amathambo akho, ukulinganisela kwakho, amandla akho, ngisho nesimo sakho somqondo. Asihambe kokho abantu abakuthola kungalungile, nokuyiqiniso ngempela.
Inganekwane: ukuphakamisa izisindo kuzokwenza ube nemisipha enkulu
Lena yinkulu, ngakho sizoqala lapha. Ukwakha umsipha omkhulu, oshaqisayo kudinga inhlanganisela ekhethekile kakhulu yobuningi obusindayo, ukudla ngokucophelela, nofuzo, futhi imizimba yabesifazane abaningi ayihlelelwe ukukwenza kalula. I-testosterone, ihomoni eqhuba ukukhula komsipha omkhulu, ikhona ngezinga eliphansi kakhulu kwabesifazane, okwenza ubukhulu obweqile bungenzeki kalula ohlelweni olujwayelekile.
Lokho ukuqeqesha amandla okukwenza ngempela ukwakha umsipha *ozacile* nokucaca. Uyaqina, isimo sakho siyaqina, futhi izingubo zakho zingase zikulingane ngokwehlukile, kodwa awukhukhumali. Ukubukeka abantu abaningi abakwesabayo ngokuvamile kudinga iminyaka yomzamo oqondile ukuze kufezwe ngamabomu.
Iqiniso: livikela amathambo akho
Nansi inzuzo ebaluleka kakhulu njalo ngeshumi leminyaka elidlulayo. Ithambo liyithishu ephilayo, futhi liphendula emthwalweni. Lapho imisipha yakho idonsa amathambo akho ngesikhathi somsebenzi wokumelana, kunika isignali kumaseli akha amathambo ukuba asebenze, okusiza ukwephuzisa ukulahleka kwemvelo okuza nokugula.
Lokhu kubaluleke kakhulu kwabesifazane. I-Harvard Health iphawula ukuthi cishe izigidi eziyisishiyagalombili zabesifazane e-United States banofuqufuqu lwamathambo (osteoporosis), isimo esizacisa amathambo futhi senza ukwaphuka kube nokungenzeka kakhulu. Ukuqeqesha amandla kuqondisa kanye ezindaweni ezisengozini kakhulu, izinqe, umgogodla, nezihlakala. Ukwakha umkhuba manje kubeka uhlobo lwe-akhawunti yokonga kumathambo oyoma kuwo eneminyaka engamashumi ayisikhombisa.
Inganekwane: i-cardio yanele yodwa
Ukuhamba, ukugijima, nokugibela ibhayisikili kuhle kakhulu, futhi asikho lapha ukuze sikuncengele ukuba ukuyeke. Kodwa i-cardio namandla kwenza imisebenzi ehlukene. Ukuzivocavoca kwe-aerobic kuhle kakhulu enhliziyweni yakho nasesimeni sakho somqondo. Umsebenzi wokumelana yiwo ogcina umsipha obungawulahlekelwa uma kungenjalo ngokuguga, ogcina i-metabolism yakho izinzile kakhulu, futhi ovikela amalunga akho ngokuqinisa imisipha eyawazungezayo.
Iziqondiso zikubonisa lokhu. I-CDC incoma ukuthi abantu abadala benze imisebenzi yokuqinisa imisipha esebenzisa wonke amaqembu amakhulu emisipha okungenani izinsuku ezimbili ngeviki, ngaphezu komsebenzi we-aerobic ojwayelekile. Lezi zombili aziphi emncintiswaneni. Ziyisibili esihambisanayo.
Iqiniso: lenza izinto ezinhle engqondweni yakho
Ukuqeqesha amandla akukhona okomzimba kuphela. Ukwakha ikhono emzimbeni wakho kuvame ukungena nasendleleni ozizwa ngayo ngawe. Kukhona ukuzethemba okuzinzisayo okuvela ekuphakamiseni into kuleli viki obungakwazi ukuyiphakamisa ngenyanga edlule. Ukuzivocavoca kokumelana kuphinde kwaboniswa ukuthi kuthambisa izimpawu zesimo somqondo esiphansi, ngakho inzuzo ifinyelela ngale kwemisipha ongayibona.
Indlela yokuqala ngempela
Izindaba ezinhle ukuthi awudingi okuningi. Nansi indlela elula, engethusi yokungena.
- Qala ngesisindo somzimba wakho. Ukuqoshama, ama-push-up odonga, ama-lunge, ne-plank kufundisa umzimba wakho amaphethini ayisisekelo ngaphandle kwempahla nhlobo. Kwazi kahle lokhu ngaphambi kokungeza umthwalo.
- Yengeza ukumelana okulula lapho usukulungele. Amabhande okumelana noma amadumbbell alula ambalwa anele. Ungakha uhlelo luphelele oluzungeze wona ekhaya.
- Qeqesha amaqembu amakhulu emisipha kabili ngeviki. Imilenze, izinqe, umhlane, isisekelo, isifuba, amahlombe, nezingalo. Izikhathi ezimbili ezimfushane zinqoba esisodwa sobuqhawe.
- Shiya usuku phakathi kwezikhathi ezinzima. Umsipha uqina ngesikhathi sokululama, hhayi ngesikhathi somsebenzi ngokwawo. Ukuphumula kuyingxenye yohlelo, hhayi ikhefu kulo.
- Qhubeka kancane. Lapho umsebenzi uqala ukuzwakala ulula, yengeza ukuphinda, isethi, noma inani elincane lesisindo. Ukwanda okuncane, okwenziwa njalo, kuyahlangana.
Indlela yokwenza ibaluleke kakhulu kunesisindo, ikakhulukazi ekuqaleni. Uma ukwazi, izikhathi ezimbalwa nomqeqeshi, noma ukulandela ividiyo ecacile yomqalayo, kuzokusindisa ekutholeni imikhuba exegayo. Nyakaza ngobubanzi obugcwele, obulawulwayo, uphefumulele ngaphandle lapho usebenza kanzima, futhi ume uma kuvela okuthile okucijile noma okuncindezelayo. Ubuhlungu ngakusasa bujwayelekile. Ubuhlungu ngesikhathi sokuphakamisa buwuphawu lokwehla.
Ngaphambi kokuqala
Uma ukhulelwe, ululama ekulimaleni, uphethe isimo esingamahlalakhona, noma usuke ekuzivocavoceni isikhathi, xhumana nodokotela wakho ngaphambi kokuqala. Bangakusiza uhlele izinto ngendlela yokuthi uqale ngendlela ephephile emzimbeni wakho. Futhi zibekezelele emavikini okuqala. Amandla akhiwa ezinyangeni, hhayi ezinsukwini, futhi inguqulo yalokhu oqhubeka uyenza ngempela yiyo esebenzayo.
Akudingeki uphakamise okusindayo noma ubukeke ngendlela ethile ukuze ube ngokwalokhu. Kudingeka nje uqale lapho ukhona, kabili ngeviki, futhi uvumele amandla afike buthule.
Imithombo
- Harvard Health, Strength training builds more than muscles
- Centers for Disease Control and Prevention, Adult Activity: An Overview
- UCHealth, What women need to know about strength training