Ngokuqinisekileyo iyaziwa ukuba yeyiphi ubunzima bomzimba onokuphakamisa umoya, unokuqeqesha kuphela. Kodwa ukuba uyi-novice yoqeqesho lwamandla okanye uqalise nje inkqubo entsha, kuya kufuneka uchithe ixesha elininzi ukuvavanya amandla akho. Ngeli xesha, ukhetho lwebhola efanelekileyo, iintsimbi okanye iintonga zibalulekile ukukhusela indawo yokuqala kwaye zilandelele inkqubela phambili kwinzuzo yobunzima.
Kunzima - ngcono okanye kubi?
Usebenzisa ubunzima ukwakha ubunzima bemisipha, okanye i-hypertrophy, njengoko ibizwa ngokuba yiPro. Ukusebenza ngokufezekileyo koqeqesho kuxhomekeke kubunzima bezixhobo, kodwa kungekuphela kuphela kuyo - isixa sokuphindaphinda kwaye inani lemithambo libalulekile. Ayenzi ingqiqo yokuthatha i-dumbbells enzima kwaye ungabalameli amandla kude kube sekupheleni kweeklasi.
Khetha ubunzima be-dumbbell ngohlobo lokuzilolonga
Ndingawukhetha njani ubunzima obufanelekileyo?
Jonga imithambo ngokwayo. I-Dumbbells kwi-3-5 kg kwi-gon nganye yezandla ngokwaneleyo ukuba isebenze izandla kunye neebhanti zamagxa. Ukuzivocavoca kwi-Cor, sidinga ubunzima obuphakathi - i-8-10 kg. Kuye kukufanelekela ukuhlasela, ukuba nesibindi kwaye ucinezele ukuxoka. Kwaye kumaqela aseleyo kwimisipha emikhulu - i-beriyam, ababuphakamileyo, i-quadriceps-ungathatha ubunzima obunzima - i-12-16 kg. Kuyo kufuneka wenze izandla zokuzala kumaqela, amaqela, anqwenelekayo uSumo kunye neminye imisebenzi.
Ungafumanisa njani ukuba usebenzisa ubunzima bomzimba ofanelekileyo
Enye yeendlela ezilula zokuqinisekisa ukuba unenqanaba elifanelekileyo loqeqesho, kukuzibuza le mibuzo ilandelayo:
Ndingaziva ndinesisindo?
Ndingayenza indlela yendlela efanelekileyo yokuphucula?
Ndingakwazi ukugqiba zonke iindlela?
Ngaba ndiziva ngathi izihlunu zam zisebenza?
Kubantu abaqeqeshiweyo abafanele ukuthatha iintsimbi ezinkulu zasimahla
Ukuba umtsha uqeqesho, thatha le milinganiselo:
I-ROD: Kulula - I-12 Kg, Eshiyini - I-16 kg, i-hard -18 kg
I-Dumbbells: 2-10 kg
Ibhola eprintiweyo: 4-6 kg
Gih: 4-12 kg
Ukuba unemisebenzi yokusebenza:
I-ROD: I-14 Kg, i-Avareji - i-18 kg, inzima - 20 kg
I-Dumbbells: 4-10 kg
Ibhola eprintiweyo: 6-8 kg
Giri: 6-14 kg