Xa usiva amagama athi, 'yenza imilo,' ngaba imifanekiso ye-abs ekhethiweyo kunye ne-biceps ekhulayo ivela entlokweni yakho, okanye unayo enye into engqondweni? Ngoku ka Unyango lwezempilo Kungathatha ngaphezulu kweeveki ezintandathu ukubona iziphumo kwisipili emva kokuqala impilo kunye nokuqina komzimba. Nangona kunjalo, uya kuqala ukufumana izibonelelo zokufumana ubume kwiintsuku nje ezili-14. Logama nje unamathela kuyo, ukomelela komzimba kuya kulandela.
Kubonakala Njani 'Ukuma Kwimo'?
Zininziiziboneleloyokufumana imilo kunye neendlela ezininzi zokufika apho. Ukufumana indlela ekulungeleyo, kuyanceda ukwazi izinto ezintlanu zokuqina komzimba.
Amanqaku afanelekileyo- Imodeli yoQeqesho
- Amalungu amaLungu afanelekileyo
- Iimodeli zeBikini Fitness
Ukwakhiwa komzimba
Ukubunjwa komzimba kulinganiswa ngokubala inani lamafutha emzimbeni wakho njengoko lihambelana nobunzima bakho bomzimba. Ukwakheka komzimba okunempilo kubalulekile kwimpilo iyonke kwaye kunokukunceda ukuthintela isifo sentliziyo kunye neswekile. Ngoku ka Ukuchaneka kwesondlo , amanqatha omzimba asempilweni Amanqanaba aphakathi kwe-10 ukuya kuma-20 epesenti yamadoda, naphakathi kwama-20 nama-32 eepesenti kubafazi. Nantoni na engezantsi ethathwa njengembaleki.
Le nto yokomelela komzimba yinto abantu abaninzi ekubhekiswa kuyo xa ijonge ukufumana imilo. Isitshixo sokukrola umzimba ngendlela ekwenza uzive unomtsalane kwaye uzithembile. Amafutha omzimba angabalwa ngeendlela ezininzi.
- Imilinganiselo yokujikeleza usebenzisa itape yokulinganisa
- Iicalipers ezicofa indawo ezinamanqatha
- Uhlalutyo lwe-bioelectrical impedance (BIA) olinganisa inani lamanzi emzimbeni wakho.
- Itanki yedunk, ekwabizwa ngokuba luvavanyo lwamafutha omzimba we-hydrostatic.
UKUYA Uphononongo luka-2016 kwi Ijenali yaseMelika yoNyango lweKlinikhi Ichaze iziphumo ezibalulekileyo kwisithuba esingaphantsi kweeveki ezine kubathathi-nxaxheba abalandela ukutya okuneprotein ephezulu kunye nonyango olunamandla lokuzilolonga. Ukufumana iziphumo ezihlala zihleli, uninzi lwabaqeqeshi bakho bucebisa ukubambelela kwinkqubo emodareyithi ubuncinci iinyanga ezintathu ukuya kwezintandathu ngaphambi kokutshintshela kwinkqubo yolondolozo.
Ukunyamezeleka kwentliziyo
Ukunyamezeleka kwe-Cardiorespiratory kukukwazi ukuba neenkqubo zakho zentliziyo kunye nokuphefumla zisebenze kakuhle ngexesha lokuzilolonga. Ukuba uyakwazi ukuqhubeka nencoko ungakhange ubethwe ngumoya ngexesha lomsebenzi ophakathi, unyamezelo lwakho luluhle. Enye indlela yokuvavanya ukunyamezela kwakho kukulinganisa nokuthelekisa izinga lentliziyo yakho ekuphumleni, ngexesha lokuzilolonga kwakho, kunye nokulandela lo msebenzi. Umgaqo oqhelekileyo wobhontsi we ekujoliswe kuyo intliziyo Ngexesha lokuzilolonga ii-220 beats ngomzuzu uthabathe iminyaka yakho. Umzekelo, ukuba uneminyaka engama-50, inani ekujoliswe kulo li-220-50, eyi-170 beats ngomzuzu. Nangona kunjalo, oku kuya kwahluka ngokusekwe kwinqanaba lokuqina kwakho kunye nayo nayiphi na imeko yezonyango enokuthi ichaphazele, njenge-asthma okanye uxinzelelo lwegazi. Ukuba isantya sentliziyo yakho sibuyela ngokukhawuleza kwimithambo elandelayo, unyamezelo lwakho lungaphezulu komndilili.
UKUYA Uvavanyo lwe-1991 iqinisekisa ukuba uyakubona ukonyuka kwinqanaba lakho lokunyamezela ngaphakathi kweeveki ezimbini ukuya kwezine zokuqalisa inkqubo engaguquguqukiyo yentliziyo. Oku malunga nokuba kuthatha ixesha elingakanani ukuba ukudakumba kokuqala kuphele, ukuze uqaphele ukwanda kwamandla, kwaye uphefumle ngokulula ngakumbi ngexesha lokuzilolonga kunye nokuphumla. Ukuba unesiganeko engqondweni, njenge-5k okanye i-10k yokuqalisa, qalisa ukuqeqesha ubuncinci iintsuku ezingama-60 kwangaphambili ukuze usebenze ngendlela yakho ukuya kwiimayile.
Amandla omzimba
Eli candelo lokomelela komzimba kukusebenzisa imisipha yakho ngokupheleleyo. Cinga ngobunzima obunzima onokuthi ubuphakamise kwi-bicep curl okanye kwinani leepawundi ongazibamba ngelixa uzama iskat enye. Ngamandla akho emisipha. Ukuba eyona njongo iphambili kukuphulukana nobunzima okanye ukulahleka kwamafutha emzimbeni, unokuhendeka ekubeni udlale indima yamandla emisipha kwinkqubo yokuma komzimba. Sukwenza le mpazamo. Ukomelela kwezihlunu zakho, kokukhona ziya kukhula, kuyila inkcazo oyifunayo. Ekuhambeni kwexesha, amandla akho omzimba aya kwenza konke ukusebenza kwakho kube lula.
Isiqhelo esiqinileyo soqeqesho lokuxhathisa siyafuneka ukuze simile ngokwamandla emisipha. A Ufundo luka-2015 kunye Uphononongo luka-2016 Zombini zichaze iinzuzo ezinkulu kumandla abathathi-nxaxheba kunye nobukhulu kwiinyanga ezimbini ezinokusebenza okungathathu ngeveki. Ukuba ulungiselela umsitho, onje ngeukwakha umzimbaokanye ukhuphiswano lomzimba, cwangcisa ukuchitha ubuncinci iinyanga ezine ukuya kwezintandathu uqeqesho ngokulungiselela ukutya okufanelekileyo endaweni.
Ukunyamezela kwezihlunu
Uphawu lwe unyamezelo lwemisipha kukuphindaphinda. Ngelixa amandla emisipha ebuza umbuzo 'kangakanani,' unyamezelo lubuza imibuzo 'zingaphi' okanye 'kude kube nini?' 'Ukusilela' ligama elisetyenziselwa ukuchaza umzuzu ofikelela kuwo umda wokunyamezela kwemisipha. Umzekelo, ukuba ungabamba iplanga imizuzwana engama-60 ngaphambi kokuba uwele phantsi, ufikelele ekusileleni, kwaye ukunyamezeleka kwakho esiswini yimizuzwana engama-60. Ukwenza umthambo onjenge-pushups, bala inani lezinto oziphindayo ozigcwalisileyo phambi kokuba iingalo zakho zikhuphe. Ezi zibizwa ngokukhululekileyo 'njengemvavanyo yokomelela komzimba.'
Ngokwe- Ufundo lwe-2017 , indibaniselwano yamandla aphindaphindiweyo amandla kunye noqeqesho lwe-Cardio luncede ukwandisa ukunyamezelana kwemisipha kwiimbaleki ezingaphantsi kweeveki ezintandathu. Ukuba unomdla kule ndlela yokufumana imilo, unako vavanya ukunyamezela kwakho kwemisipha usebenzisa iiplanga, i-pushups, squats, lunges, situps, kunye ne-isometric back extensions. Yongeza umthambo omnye kwiqela ngalinye le-muscle ukuya kuwo wonke umsebenzi ukuze ubone ukuphucula.
nini ukutyala amaqunube eVirginia
Bhetyebhetye
Ukuguquguquka kukukwazi ukuhambisa amalungu omzimba wakho kuluhlu olupheleleyo lokuhamba. Yeyona nto ixhaphakileyo eshiyekileyo kwinkqubo yokomelela komzimba. Nangona kunjalo, kubalulekile ukugcina ulungelelwano. Ukunqongophala kokuguquguquka sisizathu esikhulu sokuba abantu abaninzi bonzakale ngelixa besebenza kwaye ngelixa besenza imisebenzi yesiqhelo. Ukwandisa ukuguquguquka kwakho akuyi kukunceda kuphela ukunqanda ukwenzakala, ukunciphisauxinzelelo lwezihlunu, kunye nokunciphisa iintlungu ezidibeneyo. Kuya kukunika amandla okutshisa izihlunu zakho ngokufanelekileyo, ukuze usebenzise amandla amancinci ukuphakamisa ubunzima obunzima, ukuhamba ngamandla angaphezulu kunye nesantya, kwaye wandise ukulinganisela kunye nokuqina.
UKUYA Uphengululo luka-2012 yebhetyebhetyeUncwadi lubonise ukonyuka okuphawulekayo kwabathathi-nxaxhebabhetyebhetyeEkupheleni kweenkqubo zeeveki ezili-10 zeendlela ezahlukeneyo. Ukolulwa okuncedisiweyo kuyeyona nto isebenzayo ekunyuseni izihlunu. Nangona kunjalo, indibaniselwano yamandla, i-cardio, kunye nokunweba kuyacetyiswa ukugcina izihlunu kunye nokusebenza kwenqanaba lokuhamba.
Iresiphi yakho yokufumana imilo
Nokuba uhlala phantsi kakhulu okanye usebenza kakhulu, zihlala zikhona iindlela zokuphucula inqanaba lakho lokomelela komzimba. Kuya kuthatha ixesha elingakanani ukufumana ubume buxhomekeke kwimikhwa esempilweni ozimiseleyo ukuyamkela.
- Zilolonge kathathu okanye kahlanu ngeveki ubuncinci imizuzu engama-20 ukuya kwengama-30.
- Amkele aukutya okusempilweni.
- Ukunciphisa uxinzelelongokucamngca,ukuphulula, kunye nezinyeulawulo loxinzeleloubuchule.
Qala namhlanje
Khawukhumbule nje ukuba ukumila akuyiyo indawo ekuyiwa kuyo. Yinkqubo eqhubekayo. Endaweni yokujonga ukuba kuthabatha ixesha elingakanani ukufumana ubume, jolisa ekwamkeleni imikhwa. Ngokutya kakuhle kunye nokuhambisa umzimba wakho, ungaqala ukuvuna izibonelelo zempilo engcono ngokuba sempilweni ngoko nangoko. Kwisithuba seeveki ezimbini, uya kuqala ukuziva izibonelelo zokusebenza kunye nokutya ngokuchanekileyo. Kwiiveki ezine ukuya kwezisibhozo, amanqatha omzimba wakho aya kuncipha kwaye ubunzima bakho bemisipha, amandla kunye nokunyamezela kuyakhula. Kungekudala, ukuguquguquka kuya kulandela. Xa irejimeni yakho yangoku iba lula kakhulu, kuya kufuneka ungqubeke kwinqanaba ukuya kwinqanaba elilandelayo. Le yinkqubo eqhubekayo, kwaye njengoko inqanaba lomzimba wakho lisonyuka, uya kuziva unamandla, womelele, kwaye uzithemba ngakumbi kuwe. Ukuba unqwenela ukuqhubeka nokubona ukuphucuka komzimba, qhubeka ukwandisa umzamo de ufike kwinqanaba lokuba ukulungele ukuzigcina.
