Sesiphi esona sixhobo silungileyo sokujima nomzimba opheleleyo? -Hongxing

Kwiphulo lokufumana impilo entle kunye nokomelela, ukuzilolonga komzimba ogcweleyo kufumene ukuthandwa okukhulu ngenxa yokusebenza kakuhle ekujoliseni amaqela emisipha emininzi ngaxeshanye. Nokuba ungumntu othanda ukomelela okanye ungumntu oqalayo ujonge ukwenza lula umsebenzi wakho wokuzilolonga, ukukhetha izixhobo ezifanelekileyo kubalulekile ukuze wandise iziphumo. Eli nqaku liphononongaizixhobo ezingconoukuzilolonga ngomzimba ogcweleyo, ukuqaqambisa izibonelelo zabo kunye nendlela ababa negalelo ngayo kwimpilo yomzimba wonke.

1.Ii-Kettlebells: I-Versatility idibana nokusebenza

Ii-kettlebells ziye zaba sisiseko kwiindlela ezininzi zokomelela ngenxa yokuguquguquka kwazo kunye nokukwazi ukubandakanya amaqela amaninzi emisipha. Ngokungafaniyo needumbbells zesintu, iikettlebells zinemilo eyodwa evumela iintshukumo eziguqukayo ezinje ngojingi, ukuxhwila, kunye nokunyuka kweTurkey. Ezi ntshukumo zifuna ulungelelwaniso, ibhalansi, kunye namandla, ukwenza ii-kettlebells zibe sisixhobo esihle kakhulu sokuzilolonga umzimba opheleleyo.

• Iingenelo: Ukuzivocavoca kwe-Kettlebell kubandakanya undoqo, ukuphucula amandla okubamba, kunye nokuphucula ukunyamezela kwentliziyo. Zisebenza ngokukodwa ekwakheni amandla okusebenza, okuguqulela kakuhle kwimisebenzi yemihla ngemihla.

2.Iibhendi zokuChasa: Iindlu zamandla eziphathwayo

Iibhendi zokuxhathisa zihlala zijongelwa phantsi, kodwa zisebenza ngokumangalisayo kukuzilolonga komzimba wonke. Ezi bhendi zikhaphukhaphu, ziphathwayo zinika amanqanaba ahlukeneyo okuxhathisa, ziwenza afaneleke kuwo onke amanqanaba okuqina. Iibhendi zokuxhathisa zingasetyenziselwa uqeqesho lwamandla, ukuguquguquka, kunye nemithambo yokubuyisela kwimeko yesiqhelo.

• Iingenelo: Iibhendi ezichasayo zibonelela ngoxinzelelo oluqhubekayo kulo lonke uluhlu lokunyakaza, olunceda ekukhuleni kwemisipha kunye nokunyamezela. Zikwanobunono kumalungu, ziwenza alungele abo bachacha kukwenzakala okanye bajonge imithambo enefuthe eliphantsi.

3.Abaqeqeshi Bokunqunyanyiswa: Ubuchule bomzimba

Abaqeqeshi bokumiswa, njengenkqubo ye-TRX eyaziwayo, yenzelwe ukunyusa ubunzima bomzimba wakho kuqeqesho lokumelana. Ezi nkqubo ziquka imitya ekwazi ukubotshelelwa kucango, isilingi, okanye esinye isakhiwo esomeleleyo. Uqeqesho lokunqunyanyiswa lubandakanya undoqo kunye nokuzinzisa izihlunu, ukubonelela ngokusebenza okupheleleyo komzimba.

• Iingenelo: Abaqeqeshi bokumiswa bahlengahlengiswa kakhulu, bavumela abasebenzisi ukuba baguqule ubunzulu bokuzivocavoca ngokuguqula i-angle yomzimba wabo. Oku kuguquguquka kubenza bafanelekele abaqalayo kunye nabadlali abaphambili. Zisebenza ngokukodwa ekuphuculeni ukulinganisela, ukulungelelanisa, kunye namandla angundoqo.

4.I-Dumbbells: I-Classic kwaye ithembekile

Iidumbbells sisixhobo seklasikhi esihlala sisithandwa sokuzilolonga umzimba wonke. Zifumaneka kuluhlu olubanzi lobunzima, okwenza ukuba zifikeleleke kumntu ngamnye kuwo nawuphi na umgangatho wokufaneleka. Iidumbbells zingasetyenziselwa imithambo eyahlukeneyo ejolise kumzimba ongaphezulu, umzimba osezantsi kunye nombindi.

• Iingenelo: Ii-Dumbbells zibonelela ngokulinganisela, umthwalo olinganayo onceda ekwakheni amandla, ubunzima bemisipha kunye nokunyamezela. Zinezinto ezininzi kwaye zingasetyenziselwa iintshukumo ezidibeneyo ezinje nge-squats, imiphunga, kunye noxinzelelo, kunye nokuzilolonga kwamaqela athile emisipha.

5.Umtshini wokugwedla: ICardio enecandelo lamandla

Umatshini wokubheqa unamandla xa kufikwa ekudibaniseni umthambo we-cardiovascular exercises kunye noqeqesho lwamandla. Ngokungafaniyo nabanye oomatshini be-cardio, ukubheqa kuthatha malunga ne-85% yezihlunu zomzimba, nto leyo eyenza ibe yenye yezona ndlela zisebenzayo zokuzilolonga ezigcweleyo ezikhoyo.

• Iingenelo: Ukubheqa kunika umthambo onempembelelo ephantsi ethambileyo kumalungu ngelixa uhambisa ukutshiswa kwekhalori ephezulu. Yomeleza imilenze, ingundoqo, umva, kunye neengalo, okwenza kube lukhetho oluhle kakhulu lokwakha ukunyamezela kunye nethoni yemisipha.

6.Iibhola zeMithi: Amandla aqhumayo kunye namandla aPhambili

Iibhola zeyeza zizixhobo eziguquguqukayo ezinokuthi zisetyenziswe kwiziqhushumbisi, ezifana ne-slams, ukujula, kunye neentshukumo ezijikelezayo. Olu qheliselo lusebenza ngokukodwa ekwakheni amandla angundoqo kunye nokuphucula ukusebenza kweembaleki.

• Iingenelo: Iibhola zeyeza zinceda ekuphuhliseni amandla, ukulungelelanisa, kunye nokulinganisela. Zikwalungile kuqeqesho olusebenzayo, oluphucula amandla omzimba ukwenza imisebenzi yemihla ngemihla ngokufanelekileyo.

Ukuqukumbela

Xa kuziwa ekusebenzeni ngokupheleleyo komzimba, isitshixo sikhetha izixhobo ezibandakanya amaqela amaninzi emisipha kwaye zibonelela ngendlela elungeleleneyo yokufaneleka. Ii-kettlebells, iibhendi zokuxhathisa, abaqeqeshi bokunqunyanyiswa, iidumbbells, oomatshini bokukhwela, kunye neebhola zeyeza ziphakathi kwezona zikhetho zibalaseleyo kwabo bafuna ukwandisa ukusebenza kakuhle kwabo. Ngasinye kwezi zixhobo zibonelela ngeenzuzo ezizodwa, kwaye xa zidityaniswe kwindlela yokuqina, zinokukunceda ukuba ufezekise iinjongo zakho zempilo ngokufanelekileyo. Nokuba ujonge ukwakha amandla, ukuphucula unyamezelo, okanye ukuphucula ukusebenza kwembaleki ngokubanzi, ezi ziqwenga zezixhobo ziya kuqinisekisa ukuba ufumana okuninzi kuyo yonke imithambo.