Ngalesi sikhokelo soqeqesho olusisiseko lwabaqalayo, ungaqala ukuzilolonga ngendlela echanekileyo nesempilweni. Kuba ukuqala ukudlala imidlalo ayisiyonto ekufuneka yenziwe ngokulula, kuba ikhona umngcipheko wokulimala, kunye nokushiya kwangoko ngokuba nolindelo oluphezulu kakhulu. Ukuba awunayo (okanye awufuni) ukubanakho ukuba nomqeqeshi, esi sikhokelo senzelwe wena.
Nje ukuba wenze isigqibo sokufuna ukuphila ngokukuko, nokuba yeyempilo yakho, ufuna ukubonakala ngcono emzimbeni, okanye ngenxa yokuba uyazi ukuba usempilweni, lixesha lokuba ufumane apho uqala khona. Ngezi ngcebiso, uya kufumanisa yeyiphi eyona mithambo ilungileyo, ixesha kufuneka uziqhelanise nendlela yokwenza ngokuchanekileyo.
Uqeqesho lwabaqalayo
Okokuqala kubalulekile ukukhumbula ukuba ukuba uneengxaki zempilo okanye utyebe kakhulu, kuya kufuneka jonga ugqirha wakho ukuphepha iingxaki evela kwimithambo engafanelekanga kwimeko yakho. Nangona kunjalo, esi sikhokelo soqeqesho lwabaqalayo silungele abantu nabuphi na ubudala, isini, kunye nemeko yomzimba. Nokuba awuzange uziqhelanise nezemidlalo ngaphambili, ngezi ngcebiso uya kuziphumeza zonke iinjongo zakho.
Uqala phi
Ngokuqinisekileyo uvile abantu bethetha ukuba ngenye imini baqeqesha isifuba, enye imilenze, ezinye iingalo, njl. Ngokuqinisekileyo yonke into ivakala ikude kangangokuba awazi ukuba yile nto kufuneka uyenze kwaye uqale ngaphi. Xa uqala kwezemidlalo, eyona nto ibalulekileyo kukufezekisa ukuqhubeka. Ngokufanelekileyo, kubaluleke kakhulu ukwenza umthambo rhoqo, kunokulandela inkqubo engqongqo kakhulu ngamaxesha athile.
Qala ngokwenza umthambo amaxesha ama-3-4 ngeveki, yonke eminye imihla ukunika umzimba wakho ixesha lokuphola. Akunyanzelekanga ukuba wenze imithambo emininzi ukuqala ngayo, 5 okanye 6 ingaphezulu. Unokuphinda inkqubo efanayo okoko uziva ukhululekile ngayo. Uya kuba nexesha lokwandisa rhoqo kunye nokuzilolonga.
Yeyiphi imithambo ekufuneka uyenzile
Xa uqala ngeentsuku ezimbalwa zoqeqesho kunye nokuzilolonga okumbalwa, kubalulekile ukukhetha inkqubo ekuvumela ukuba ufumane iziphumo ezilungileyo. Ukuba usaqala, endaweni yokukhetha umthambo ngemisipha, siza kuzihlela ngokwamaqela. Oko kukuthi, kuya kufuneka uyenze ukutyhala, ukutsala, umva kunye nokuzivocavoca imilenze yangaphambili kunye nokuzilolonga esiswini kokugqibela.
Zininzi iindlela zokuzilolonga ezijolise kula maqela emisipha, kodwa ezo zinika iziphumo ezingakumbi ngomsebenzi omncinci (le nto ubuyikhangela ekuqaleni) zezi zilandelayo.
- Ukuzilolonga ukutyhala, igxalaba, iitriceps kunye nesifuba kuyasebenza. Zizo ezo, njengoko igama lisitsho, ityhalwa ngamandla. Umzekelo, umatshini wokushicilela webhentshi, ucinezelo lwamagxa, okanye isityholo.
- Ukutsalwa, okusetyenziselwa umva, amagxa kunye neebiceps. Eyona mithambo ilungileyo yile umqolo, i-chin-ups okanye i-pulldown kwindawo yokuzivocavoca.
- Sebenza umlenze wangasemva, umthambo osebenza i-hamstrings kunye ne-glutes. Zama i-kettlebell deadlift.
- Ukuzivocavoca umlenze wangaphambili, oko kukuthi, i-quadriceps. Olona qeqesho lugqityiweyo lunezona ziphumo zibalaseleyo zi squats kunye neempumlo.
- Ukuzivocavoca ukusebenza kwesisu. Kwabaqalayo kunye neengcali, olona qeqesho lugqibeleleyo yiplanga lesisu.
Uyicwangcisa njani imithambo?
Eyona ndlela ilula yokuqalisa kukwenza itafile ngeendlela ezimbini ezahlukeneyo zokuzilolonga kunye nokuzitshintsha ngeentsuku zoqeqesho. Kubaluleke kakhulu ukuba phakathi kwekhefu ngalinye losuku lokuphumla phakathi, ubuncinci ekuqaleni xa uqala ukuzilolonga kwabasaqalayo. Olona hlobo kuphela lwenkqubela phambili kukungaguquguquki, njengoko ugqibezela iindlela zakho kwaye ugqibezela iintsuku zakho zoqeqesho, umzimba wakho uya kukuxelela ukuba ukulungele ukuya kwinqanaba elilandelayo.
Ukulungisa ingqondo yakho ukufezekisa iinjongo zakho kubalulekilengakumbi xa uqala ukwenza umthambo. Iziphumo azikhawulezi kwaye ukungaziboni kungekudala kungakhokelela ekushiyekeni ngaphambi kwexesha. Sebenzela kumandla akho engqondo, kuya kuba luncedo kakhulu ukuziqhelanisa nokucamngca imihla ngemihla. Ngalesi sikhokelo soqeqesho olusisiseko lwabaqalayo, ungaqala uhambo lwakho lokuya kubomi obunempilo.