Isiphi isisetshenziswa esingcono kakhulu sokujima umzimba ogcwele? -Hongxing

Emzamweni wokuba nempilo enhle nokuqina, ukujima komzimba ogcwele kuzuze ukuduma okuphawulekayo ngenxa yokusebenza kahle kwakho ekuqondiseni amaqembu emisipha eminingi ngesikhathi esisodwa. Kungakhathaliseki ukuthi ungumshisekeli wokufaneleka noma osaqalayo ofuna ukuhlela isimiso sakho sokujima, ukukhetha isisetshenziswa esifanele kubalulekile ukuze wandise imiphumela. Lesi sihloko siyahlolaimishini engcono kakhuluukuze uthole ukujima komzimba ogcwele, ukugqamisa izinzuzo zabo nendlela abanikela ngayo ekuqiniseni umzimba wonke.

1.Ama-Kettlebells: I-Versatility Ihlangana Nempumelelo

Ama-Kettlebell asephenduke isisekelo ezimisweni eziningi zokuqina ngenxa yokuguquguquka kwawo kanye nekhono lokubandakanya amaqembu amaningi emisipha. Ngokungafani nama-dumbbell endabuko, ama-kettlebell anomumo ohlukile ovumela ukunyakaza okuguquguqukayo okufana nokushwibeka, ukuhlwithwa, kanye nokuvuka kwaseTurkey. Lokhu kunyakaza kudinga ukusebenzisana, ibhalansi, namandla, okwenza ama-kettlebell abe yithuluzi elihle kakhulu lokujima komzimba ogcwele.

• Izinzuzo: Ukuzivocavoca kwe-Kettlebell kuhlanganisa umgogodla, kuthuthukise amandla okubamba, futhi kuthuthukise ukukhuthazela kwenhliziyo nemithambo yegazi. Zisebenza kahle kakhulu ekwakheni amandla okusebenza, ahumusha kahle emisebenzini yansuku zonke.

2.Amabhendi Okumelana: Izindlu Zamandla Eziphathekayo

Amabhendi okumelana avame ukubukelwa phansi, kodwa asebenza ngendlela emangalisayo ekujima komzimba ogcwele. Lawa mabhendi angasindi, aphathekayo anikeza amazinga ahlukene okumelana, okuwenza afaneleke kuwo wonke amaleveli okufaneleka. Amabhendi okumelana angasetshenziselwa ukuqeqeshwa kwamandla, ukuguquguquka, kanye nokuzivocavoca kokuvuselela.

• Izinzuzo: Amabhendi okumelana anikeza ukungezwani okuqhubekayo kulo lonke uhla lokunyakaza, okusiza ekukhuleni kwemisipha nokukhuthazela. Aphinde abe mnene emalungeni, awenze alungele labo abalulama ekulimaleni noma abafuna ukuvivinya umzimba okunomthelela omncane.

3.Abaqeqeshi Abamisiwe: I-Bodyweight Mastery

Abaqeqeshi bokumiswa, njengohlelo oludumile lwe-TRX, baklanyelwe ukukhulisa isisindo somzimba wakho ekuqeqesheni ukumelana. Lezi zinhlelo zihlanganisa izintambo ezilungisekayo ezingaboshelwa emnyango, ophahleni, noma esinye isakhiwo esiqinile. Ukuqeqeshwa kokumiswa kuhilela umnyombo kanye nemisipha eqinisayo, kunikeze ukuvivinya umzimba okuphelele okuphelele.

• Izinzuzo: Abaqeqeshi bokumiswa bayalungiseka kakhulu, okuvumela abasebenzisi ukuthi baguqule ukushuba kokuzivocavoca ngokushintsha i-engeli yomzimba wabo. Lokhu kuvumelana nezimo kubenza bafaneleke kokubili abaqalayo nabasubathi abathuthukile. Zisebenza kahle kakhulu ekuthuthukiseni ibhalansi, ukusebenzisana, namandla ayisisekelo.

4.Ama-Dumbbells: Akudala futhi Athembekile

Ama-Dumbbell ayisisetshenziswa sakudala esihlala siyintandokazi ekusebenzeni komzimba ogcwele. Zitholakala ngezinhlobo eziningi zezisindo, okwenza zifinyeleleke kubantu ngabanye kunoma yiliphi izinga lokufaneleka. Ama-Dumbbell angasetshenziselwa izivivinyo ezihlukahlukene eziqondise umzimba ongaphezulu, umzimba ophansi, nomgogodla.

• Izinzuzo: Ama-Dumbbells ahlinzeka ngomthwalo olinganiselayo, olinganayo osiza ekwakheni amandla, isisindo semisipha, nokukhuthazela. Aguquguquka futhi angasetshenziselwa ukunyakaza okuyinhlanganisela njengama-squats, amaphaphu, nokucindezelwa, kanye nokuzivocavoca ukuzihlukanisa kwamaqembu athile emisipha.

5.Umshini Wokugwedla: I-Cardio Nengxenye Yamandla

Umshini wokugwedla unamandla uma kuziwa ekuhlanganiseni ukuzivocavoca kwenhliziyo nokuqeqeshwa kwamandla. Ngokungafani neminye imishini ye-cardio, ukugwedla kuhilela cishe u-85% wemisipha yomzimba, okwenza kube enye yezindlela ezisebenza kahle kakhulu zokujima umzimba ogcwele ezitholakalayo.

• Izinzuzo: Ukugwedla kunikeza ukujima okunomthelela omncane okuthambile emajoyintini ngenkathi kulethwa ukushiswa kwekhalori ephezulu. Iqinisa imilenze, umgogodla, umhlane, nezingalo, okwenza kube ukukhetha okuhle kakhulu ekwakheni ukukhuthazela kanye nethoni yemisipha.

6.Amabhola Emithi: Amandla Aqhumayo kanye Namandla Abalulekile

Amabhola emithi angamathuluzi ahlukahlukene angasetshenziselwa ukuzivocavoca okuqhumayo, njengama-slams, ukuphonsa, nokunyakaza kokuzungeza. Lezi zivivinyo zisebenza kahle kakhulu ekwakheni amandla asemqoka kanye nokuthuthukisa ukusebenza kwezemidlalo.

• Izinzuzo: Amabhola emithi asiza ekuthuthukiseni amandla, ukusebenzisana, nokulinganisela. Zinhle futhi ekuqeqesheni okusebenzayo, okuthuthukisa ikhono lomzimba lokwenza imisebenzi yansuku zonke kahle.

Isiphetho

Uma kuziwa ekusebenzeni komzimba ogcwele, ukhiye ukukhetha okokusebenza okubandakanya amaqembu amaningi emisipha futhi kunikeze indlela elinganiselayo yokuqina. Ama-kettlebell, amabhendi okumelana, abaqeqeshi bokumiswa, ama-dumbbell, imishini yokugwedla, namabhola emithi kuphakathi kwezinketho ezingcono kakhulu zalabo abafuna ukukhulisa ukusebenza kahle kwabo kokujima. Ngalinye lalawa mathuluzi linikeza izinzuzo ezihlukile, futhi uma lihlanganiswa nesimiso sokufaneleka esiphelele, singakusiza ufinyelele imigomo yakho yokufaneleka ngempumelelo kakhudlwana. Noma ngabe uhlose ukwakha amandla, ukuthuthukisa ukukhuthazela, noma ukuthuthukisa ukusebenza kahle kwezemidlalo kukonke, lezi zingcezu zesisetshenziswa zizoqinisekisa ukuthi uthola okuningi kukho konke ukujima.