Kubantu abaninzi, uqeqesho lwamandla lubonakalisiwe kubantu abafuna ukukhangela izihlunu zabo. Nangona kunjalo, kukuzilolonga kubalulekile kubo bonke abo bafuna ukunciphisa umzimba ngendlela esempilweni. Amandla oqeqesho anyusa inkcitho ye-metabolic, kuba kunjalo umthambo obandakanya amaqela emisipha aliqela kanye.
Umsebenzi oqhelekileyo wenziwa ngamandla oqeqesho ngalunye, abandakanya ukuhamba kobunzima obukhulu bemisipha. Olu luqeqesho olufanelekileyo kubo bobabini abantu abafuna Yandisa amandla kwaye uchaze izihlunukunye nabo bonke abo bafuna ukunciphisa umzimba. Ukusukela, isixa soqeqesho lwamandla kunye umthambo, lumanyano olugqibeleleyo lokunciphisa umzimba ngendlela esempilweni.
Yintoni uqeqesho lwamandla?
Ukuzivocavoca amandla kunokuchazwa njengenye efuna ukusetyenziswa kokumelana nokwenza isivumelwano semisipha. Ngokufanelekileyo, Imalunga nokusebenza ngokuchasene nento ebonelela ngoxhathisoNjengobunzima okanye iibhendi zerabha, umzekelo. Izibonelelo zoqeqesho lwamandla zininzi, njengoko kukuzilolonga okugqibeleleyo ukomeleza amathambo, izihlunu, imisipha kunye nokuphucula ukunyamezela.
Kwelinye icala, ukuba awufuni ukuba umsipha uchazwe ngaphezulu, kuya kufuneka ulawule ukutya kwakho kwaye ukhethe ngokuchanekileyo uqeqesho lwamandla ofuna ukukwenza. Nangona kunjalo, Ukuchaza izihlunu kufuna ukusebenza rhoqo kunye nomzamo, ke akufuneki ukuba uzikhathaze ngayo ukuba ujonge ukunciphisa umzimba okanye ukuphucula imeko yomzimba wakho.
Uqeqesho lwamandla lulungele zonke iintlobo zabantu, abasetyhini, amadoda, abantu abatyebe kakhulu, ebudaleni, njl. Izibonelelo zolu hlobo lokuzilolonga ziphakathi kwezinye:
- Iphucula inkqubo yentliziyo: Amandla omthambo akhuthaza a ukwanda kokuhamba kwegazi, enegalelo ekuphuculeni inkqubo yentliziyo.
- Thintela isifo seswekile: Ngexesha lokuzilolonga amandla, umzimba ufumana amandla ngokutshisa iswekile yegazi.
- Ukukhawulezisa ukutya: Ayisiyiyo kuphela ixesha loba kusenziwa umthambo, kodwa ihlala ukuya kuthi ga kwiiyure ezimbini kamva. Oko kunceda ukutshisa amanqatha, umthambo ogqibeleleyo kwabo bajonge ukunciphisa umzimba.
- Thintela ukutyeba kakhulu: I Inkcitho yamandla aphezulu nokuba sekuphumleni, kukuzilolonga ngokugqibeleleyo ukunciphisa umzimba kwaye ke ukuthintela ukutyeba kakhulu.
- Umngcipheko omncinci wokuqhekeka: Amandla omthambo anceda ukwandisa ukuxinana kwethambo, yintoni ebenza bomelele.
Ukuzilolonga okwenziwayo ekhaya
Ukuba awuzange udlale imidlalo, kuyacetyiswa ukuba uqale phantsi kweliso leengcali. Ngale ndlela, baya kuba nakho ukwenza isicwangciso esiqhelaniswe neemfuno zakho kwaye ke kuthintelwe ukwenzakala. Nangona kunjalo, kunokwenzeka ukuba wenze uqeqesho lwamandla ekhaya ngendlela esisiseko kwaye elula. Soloko uqala kancinci kancinci, nje ukuba uphucule ukuxhathisa kwakho kunye namandla, unokwenza ezinye iindlela zokuzilolonga.
Nazi ezinye ukomeleza umzimba onokukwenza ekhaya:
- Amacwecwe angaphambili okanye amacala: Zange nanini na umzuzu ube mde kungethuba usenza iplanga esiswini, zama kwaye uya kuqonda.
- BurpeesAmandla, unyamezelo kunye nokulungelelaniswa kuyasebenza ngexesha elinye. Inamandla Umxube weskwati, tsiba kunye nokutyhala.
- Izikwere: Unga ukwandisa uxhathiso usebenzisa ubunzima, kettlebells, okanye izinto eziqhelekileyo ezifana nejagi yamanzi eyi-5-litre.
- Ukuhamba: Omnye umthambo wamandla onokuphucula ngawo izinto onazo ekhaya okanye ngezinto ezithile, nantoni na oyithandayo.
Ukuzilolonga kubalulekile ukuphucula impilo yomzimba, ukunciphisa umzimba ngendlela esempilweni kwaye ngaphezu kwako konke, ukugcina umzimba usempilweni. Uqeqesho lwamandla luya kukuvumela ukuba uphucule ifom yakho yomzimba, kodwa nangaphakathi. Ke, umzimba wakho uphela uyaxhamla kulo mzamo, umthambo ofanelekile kuba ukuzilolonga kube kanye, uya kuba nakho ukomeleza umzimba wakho uphela.