Xa kufikwa ekwakheni inani lamaphupha, uninzi lwabasetyhini alugxili kwisisu okanye esifubeni, kodwa kwiesile, eliqondakale. I-AD eqeqeshekileyo iya kukunceda ujongeke ngcono kwi-jean, kwingubo, kunye naselunxwemeni! Iindaba ezimbi kukuba uninzi lwamabhinqa alunakuze lube nakho ukufezekisa uhlobo olufanelekileyo lwe "Peach", kuba azisebenzi nzima ukuqeqesha izihlunu ezihlanjelweyo. Ukukunika ithuba lokungaveli kwindimbane, kweli nqaku siza kujonga iintsomi ezi-5 eziqhelekileyo malunga noqeqesho lweebhutsi.
Intsomi 1. Iibhokisi zinokuqeqesha kuphela ubunzima obunzima
Kwintliziyo yale ntsomi, kukho ukufundwa kwemimoya yemisipha yesihlunu esikhulu se-brock, ngexesha apho kwagqitywa ukuba iqulethe iipesenti ezingama-68 ze-fibers ezinqumlayo (ft fibers), ikakhulu ngenxa yoqeqesho olo ivuselela amatye anzima. Nangona kunjalo, izifundo zakutshanje zeza kwisigqibo sokuba umyinge wokusika ngokukhawuleza kwaye unqumle kancinci i-fibers yemisipha iphantse ilinganeswe. Ke ngoko, kuyacaca ukuba ukukhula komsipha bemisipha kunokufezekiswa kuphela ukuba zombini iintlobo ze-fibers zemisipha ziqeqeshwa ngokweempawu zazo, kungenjalo uphulukene nokukhula okukhulu. Xa uziqhelanisa, oku kuthetha ukuba ngelixa usebenza ubunzima kunye neendlela ezimbalwa ngexesha loqeqesho, akufuneki ungayikhathaleli uqeqesho lweklasi kwinani elikhulu lokuphinda-phinda kwe-hypert.
Ezinye izikhephe ayonelanga
Ifoto: HARTAHH.USPUS.com.
Intsomi 2. Ezinye izikhephe zanele ukubadala ababingeleli abagqibeleleyo
Kangangeminyaka emininzi, ekusebenzeni, imisebenzi yokusebenza yaphula iNtloko yayo, nto leyo yokuzilolonga isebenza ngokufezekileyo ekwenzeni ababingeleli abanamaxesha athile. Njengenxalenye yesi sifundo, izazinzulu kwiBhunga laseMelika kwiNkcubeko yezeMpilo efundwayo, loluphi umthambo olwenziwe ngumsipha ojolise kuyo. Isiphumo sophononongo sibonisa ukuba izikwere azingowona msebenzi usebenzayo, kuba izihlunu zisebenza kuphela ngokudibeneyo kunye neminye imizimba, njengokuyila i-Milling kunye ne-Hyperextia, ukuphuhlisa impembelelo kwi-hypertrophy.
Intsomi 3. Iibhokisi kufuneka ziqeqeshe kube kanye ngeveki ukufezekisa iziphumo ezilungileyo
Uninzi lweembaleki lukholelwa ukuba nangaliphi na ixesha kwanele ukuqeqesha ngalinye lemisipha kube kanye ngeveki. Nangona kunjalo, kanye abantu abafanayo bakhalaza ngokusilela kwenkqubela phambili kwiindawo zabo ezinengxaki. Uqeqesho lwe-uqeqesho lwemisipha luxhomekeka ikakhulu kwi-frequency yoqeqesho, ukusebenza kwaye, ukungabinamali, ukusuka ekuqulunqweni kweentsinga zemvula ekugxilwe kuyo kungahluka ngokwemisipha ukuya kwimisipha. Kwisihlunu esincinci, ezinjenge-biceps, idla ngokusebenza ixesha elide ngeveki, ngelixa izihlunu ezinkulu, ezinjengeGluteus Maximus, zinokuqeqeshwa kathathu okanye kathathu ngeveki. Oku kuyinyani ngakumbi ukuba unazo izihlunu ezibuthathaka zeebhokisi, kubafazi abaninzi behle.
Intsomi 4. AKUFUNI UKUVUNYELWA KWEEMPAHLA
Njengophononongo, oqhutywa ngo-2006, i-GLTUUUUS MASMUS ayisiyo misipha enemingxunya eqinileyo, kodwa isakhiwo esinzima semihlambi yemisipha, enamalungu amathathu e-anatomical. Oku kuthetha ukuba nganye kwezi ndawo inokwenziwa ngokulandelelana ngokulandelelana kwezintshukumo. Ngenxa yoko, kufuneka ulumke ukuba wenze imisebenzi emininzi eyahlukileyo, nangona kufanele ukuba iqatshelwe ukuba, ukuba kunokwenzeka, kufanele ukuba ibandakanywe kolu khetho, ukuba ne-squats kunye noxinzelelo lwe-hyperexterex.
Sebenza rhoqo ngeveki
Ifoto: HARTAHH.USPUS.com.
Intsomi 5. Ubuhlungu buyimfuneko ekukhuleni kwemisipha
Ngelishwa, le ntsomi ibakho, kodwa ayinawo nawuphi na umhlaba wesayensi. Endaweni yoko, kuya kufuneka wazi ukuba uxinzelelo lwemisipha, nokuba ihle kangakanani eli thuba, ngokwenene kukulimala kwemisipha, oko kukhula ixesha lokuhlalisa. Ngenxa yoko, umzimba wakho unexesha elincinci lokwakha izihlunu phakathi kokusebenza ezimbini ngokulandelelana. Qiniseka ukuba awusebenzisi owona mkhosi uphezulu kuwo wonke umsebenzi ngamnye, kodwa gxila kwimvakalelo yezihlunu kwaye wenze ubuchule obuchanekileyo.