Iingcamango ezixhaphakileyo malunga noqeqesho lwamandla kumthandi webhayikhi

 
Uqeqesho lwamandla, ukulungiselela abo bathanda i-ebike yikhosi enyanzelekileyo. Ejimini, unokuphucula ngokufanelekileyo amandla asisiseko kunye nesiqu somthi, ulungelelanise ukukhula kwamaqela emisipha ahlukeneyo, kwaye ube nefuthe elihle kuthintelo lwengozi.
Kuya kubakho iikhosi ezahlukeneyo zabathandi beebike ezahlukeneyo. Abanye abantu benza umthambo wokuthoba ubunzima, ngelixa abanye bathanda ukusebenzisa izixhobo. Ayinamsebenzi ukuba ikati imnyama okanye imhlophe, ukuba ibambe iimpuku, ayifanelanga ukuba ikwimo yokuzivocavoca. Kodwa njengabahambi ngebhayisikile, sineenjongo ezithile kwaye sihlala sisenza iimpazamo ezijongela phantsi ukusebenza komthambo. Inkolelo # 1: umthwalo ophezulu kunye nobunzima obuphantsi Ukuphakamisa i-barbells (ubunzima obunzima) kuyasebenza, kodwa zilungele kuphela ixesha elifutshane ngaphambi kwexesha. Ukuba uqhubeka uyenza ixesha elide, inokubuyela umva.
Ukuqina koqeqesho lobunzima kwiimbaleki ezinyamezelayo bekungumcimbi ophikisanayo. Ewe, ukuphakamisa iintsimbi kukuvumela ukuba uqokelele izihlunu ezingakumbi, womeleze imisipha kunye neethoni, kwaye uphucule amandla asisiseko. Kodwa icala elisezantsi lokuphakamisa ubunzima kukuba ubukhulu becala usebenzisa amandla akho e-anaerobic. Ukuhamba ngebhayisikile kukuzilolonga. Ukuhamba ngebhayisikile kukwanamalungu asimahla eoksijini, kodwa lelo libali elahlukileyo kubaphulisi besisindo. Ukusuka kule ndawo yokujonga, isiphumo sokuphakamisa ubunzima kumqhubi silinganiselwe. Thatha i-squat kunye notsalo olunzima, apho ufika khona ngeenyawo zakho kwaye uphinde amaxesha ambalwa kuphela phantsi kwemithwalo enzima. Kwibhayisikile, gxila kumandla akho kwiibhola zeenyawo zakho zangaphambili kunye neephedali phakathi kwamaxesha angama-80 ukuya kwali-100 iiyure ezininzi.
 
Kuya kufuneka wenze uqeqesho lwamandla ngendlela ye "aerobic". Ukubeka nje, ukunciphisa ubunzima kunye nokunyusa inani lokuphindaphinda. Phuhlisa ikhosi yakho esekwe kwiiseti ezimbini ukuya kwezine zeeseshoni ezili-15 ukuya kwezingama-25.
  Intsomi # 2: uqeqesho lwamandla rhoqo Ukuqeqeshwa ngamandla kakhulu kunokukwenza udinwe emotweni. Ukuqeqeshwa kwimeko embi ixesha elide kuya kunciphisa amandla akho. Kufuneka ubekwimo entle yokuziqeqesha ukuze ukhwele ibhayisikile, ngoyena msebenzi wakho uphambili.
Amandla oqeqesho kabini okanye kathathu ngeveki anele. Cwangcisa inqaku lomthwalo losuku olunye, olunye usuku yindawo elula, kunyamezelo, ubhetyebhetye osekwe. Ukuba ufuna ukongeza ubunzima, awunyanzelekanga ukuba unyuse isixa. Endaweni yoko, cwangcisa uqeqesho lwamandla kunye noqeqesho ngebhayisikile kwangolo suku lunye.
    Intsomi 3: ayilunganga ngebhayisekile  
Kufuneka usebenze ngakumbi kwindawo yokuzivocavoca. Ukuphakamisa i-dumbbells kunye nokutsala umqolo wakho phantsi konke konke kukuzilolonga okuhle, kodwa hayi ibhayisekile. Ukuba usebenza kwiingalo nasemva kwakho, ukunyusa isikhephe yeyona ndlela ibhetele. Ukuhamba ngebhayisikile kwenziwa ngokunye kunye nemilenze yakho, kugxila kwindawo ye-metatarsal. Imilenze, ukutsala nzima emlenzeni omnye kunye nokunye kufanelekile. Nantsi eminye imizekelo:
 
Qhuba amanyathelo
Oku kwenziwa ngokulandelelana kunye nemilenze, kunxibelelana nomhlaba kwiibhola zeenyawo zangaphambili. Kwakhona i-aerobic. Yongeza ubunzima obuncinci xa kukho imfuneko.
 
I-squat endaweni
Yenza i-lunge ngemilenze yakho yangasemva emhlabeni. Tsiba phezulu endaweni, unokujikisa ingalo yakho ukunceda. Tshintshela ngaphambili nasemilenzeni esemva emoyeni. Phinda ngokukhawuleza ukutsiba emva kokufika, ugcine ixesha elifutshane kangangoko kunokwenzeka.
 
Nyuka amanyathelo
Fumana ibhokisi okanye inqwelomoya eyenzayo njengenyathelo. Yiba mde ngokwaneleyo, malunga neesentimitha ezingama-30 ukuya kuma-50, ukubeka umlenze omnye kwaye ugobe idolo nge-90 degrees Angle. Sebenzisa lo mlenze ukutyhala iinyawo zakho ukunyusa amanyathelo. Phinda wenze enye imilenze.
 
Yenza i-pushups nge-dumbbells / ukunyuka endaweni
Yinto yesiqhelo yokunyusa / ukunyuka kwindawo, kodwa endaweni yokubamba umhlaba ngezandla zakho, fumana izibini zeedumbbell ezibambe umhlaba kwaye ubambelele kwibar ngezandla zombini.
   
Khumbula, chaza iinjongo zakho. Amandla oqeqesho ayilelwe ukuphucula ukusebenza kwebhayisikile. Luva utshintsho emzimbeni wakho, ngakumbi xa ukhwele ibhayisekile, ukubona ukuba uqeqesho lwamandla akho luyasebenza ngokwenene.