Ukuqina okuthandwa kakhulu kutholwe eminyakeni eyishumi edlule. Abaningi baphathelene nempilo emzimbeni hhayi kuphela ngezinzuzo ezingenhla, kodwa futhi ngenxa yesithombe esihle - umphumela obalulekile wezifundo.
Ngokwemvelo, lena indlela engenakuphikwa yokwenza abangane bakho babe nomona ngesibalo sakho, kodwa ngaphambi kokuba uqale, kufanele ufunde ukuthi ungazibandakanya kanjani kahle emzimbeni wamandla.
Ngokusho abaqeqeshi abaningi bezempilo, ukufeza impumelelo emzimbeni wempilo, kuncike ekuzivocavoca nasekuqineni kokusebenza kwazo. Ukuzivocavoca kuyahlukaniswa ngamaqembu amabili - ukuhlukanisa nokuyisisekelo. Lapho wenza izivivinyo eziyisisekelo, amaqembu amakhulu ama-muscle asebenza. Ukugcwaliseka kwabo kuhambisana nokucindezeleka ngokomzimba komzimba wonke. Ngakho-ke, ukuze ukwazi ukubhekana kahle futhi uthole imiphumela emihle, kudingeka wenze izivivinyo eziyisisekelo zenxenye esemqoka yohlelo lwakho. Iqembu lesibili lokuzivocavoca - ukuhlukanisa, ukuhlukana nalokho okuyisisekelo kulokho okwenza ngokuyinhloko kumisipha owodwa, futhi iyasiza emazingeni ayisisekelo. Iphutha elivamile abantu abaningi abasanda kushayela ukugxila ekuzihlukaniseni kanye nokungazinaki izivivinyo eziyisisekelo. Kodwa kubaqalayo ukuthuthukisa imisipha yomzimba wonke, izivivinyo eziyisisekelo kufanele zibe yisisekelo sohlelo.
Njengoba sekushiwo kakade, ukuzibandakanya emzimbeni wempilo kulandela uhlelo oluthile lokuqeqesha. Kumele kubonise ukulandelana kokuzivocavoca kuzo zonke amaqembu ezinsizwa eziqeqeshwe, inani lezinqubo kanye nokuphindaphinda kubonakala. Kubaluleke kakhulu ukuzinika ikhefu, phakathi kokuzivocavoca - imizuzu emithathu, naphakathi kwezinyathelo, ezimbili. Ngaphambi kokuba wenze isisindo somzimba ngomthwalo, kufanele uqale ukuzivocavoca ngesisindo sokukhanya. Ngaphambi kokuthenga i-dumbbells, qalisa ukuzivocavoca umzimba, izincwadi, izinti, njll. Ukuzivocavoca okunjalo akufanele kukhishwe futhi esikhathini esizayo, izinto ozisebenzisayo zizofaneleka ekufudumele, ngokufudumala kwamasipha, ngaphambi kokulayisha amandla.
Uma uhlela uhlelo lokuzivocavoca noma ngesikhathi sokuqeqesha umzimba, landela umyalelo wokuzivocavoca kwamaqembu ahlukene:
1. Okokuqala, qiniseka ukufudumala. Ngenxa yalokhu, intambo yokuqhaqhazela, ukugijima okulula, i-orbitrek, isitifiketi sebhayisikili noma ibhayisikili yokuzivocavoca izokwehla. Ukuzivocavoca owenzayo kuzoshukumisa imisipha yakho futhi kukusize ugweme ukulimala ngesikhathi sokuqeqeshwa komzimba jikelele.
2. Khona-ke kuyadingeka ukwenza isethi yokuzivocavoca umzimba: intamo, amahlombe, isifuba, izandla, ukuvivinya umzimba okuphelele. Ukuze uthole kalula, qala izivivinyo kusuka phezulu kuya phansi, ngakho ungagwema amathuba okulahlekelwa noma ukulahlekelwa umsebenzi owodwa.
3. Khona-ke udinga ukuqhubeka ukwenza imisebenzi ehlose ukuqinisa imisipha ye-trunk, ngenkathi igxile emgqeni.
4. Kubaluleke kakhulu ukuba uqaphele ukuvivinya umzimba kwemilenze, izintambo namathanga.
5. Ngemva kwalokho, landela ukuvivinya umzimba.
6. Ngemva kokuphela kokuqeqeshwa komzimba okuyisisekelo, kubalulekile ukwenza umzimba obunzima wokuphefumula (ukuphefumula), lokhu kufanele kuhlanganise nokuzivocavoca nokuphumula.
Kumele kukhunjulwe ukuthi ukungahambisani nemithetho evumelekile evame ukusongela impilo yakho, okungabazeki ukuthi izothinta isibalo. Kubaluleke kakhulu ukuthi ungasheshi ukwandisa isisindo se-barbell, ama-dumbbells, ukwengeza umthwalo kufanele ube kancane kancane.
Mane ukhumbule ngokuhamba kahle, futhi qiniseka ukuthi ulawula imisipha elula, usebenzise ngesisindo esiningi, umthwalo uya emthonjeni, kuyilapho imisipha iqiniswa, kodwa ungatholi ukuqina, lokhu kungaholela ekulimaleni okuhlukahlukene. Ngakho-ke, ukuvivinya umzimba ngalunye kufanele kwenziwe kancane kancane, ukwenza umzamo wokugcoba, nokuphefumula ukuphumula.
Ukusebenza okuhle okucatshangelwayo - ihora elilodwa izikhathi 2-3 ngesonto. Kusukela ekubukeni komzimba, kungcono ukuqhuba ngo-15 kuya ku-17, ntambama. Ngemuva kokuqeqeshwa ngamandla empilo, umzimba kufanele uphumule izinsuku ezingu-2-3.
Uma ulandela uhlelo, njalo futhi ngenkuthalo ukusebenza, umphumela wokuqala ungabonakala kakade ngenyanga yesibili yamakilasi. Kodwa kufanele kuqashelwe ukuthi izikhathi zokungasebenzi, kuze kube ngamasonto amabili, zingabangela kalula ukulahlekelwa ukusebenza "komsebenzi" komzimba, okuzobuyiselwa kabusha. Ochwepheshe, isibonelo, ukululeka ukuba uhlanganyele emzimbeni wempilo ngokuhambisana nemidlalo yezemidlalo: ukubunjwa, ukugijima, ukubhukuda, ukuvivinya umzimba, njll.
Ukwakha umzimba wakho akwanele kuphela umthelela wangaphandle, nokuzivocavoca amandla. Isici esibalulekile lapha kukhona ukudla okunomsoco okufanele, okumele unikeze umzimba umzimba ngezinto zokudla nezondlo zokuzikhandla ngokomzimba. Ngakho-ke, ukudla okukhethekile akufanelekile lapha, ngoba ukunciphisa ukudla kubangela ukushisa kwesisekelo samaprotheni, futhi ngenxa yalokho, ukuncipha kwamasipha, ukubukeka kwamanothi, ukwehla kwesikhumba, kanti amafutha ngokwawo ahlala endaweni. Kulesi simo, ukudla okunciphisa izinqubo zemithi - futhi esikhundleni sokuchitha ama-fat deposit, umzimba uvuselela ukuqoqwa kwawo.
Ngosuku lokuqeqesha, ukudla okuphezulu kwekhalori kumele kudliwe ngamanani amancane. Awukwazi ukudla ngaphambi kokuqeqesha, ukudla okudliwayo esiswini kulayisha inhliziyo futhi kwenza ukuphefumula kunzima, okuholela emiphumeleni emibi ngesikhathi seseshini.
Kumele kukhunjulwe ukuthi inqwaba ye-muscle ayilimazi ama-carbohydrate, kodwa ngamafutha, ikakhulukazi okuvela emfuyweni. Zitholakala ebhotela, ezisawoti, ezibukhali, ezithosiwe, imikhiqizo yenyama. Kodwa ukunakekelwa ngokuphelele inyama akufanelekile. Njengoba kungumthombo wabamhlophe bezilwane, izinto eziyinhloko zokwakha isibalo. Ekudlaleni kwezemidlalo kuyasiza kakhulu - i-cottage ushizi, ama-apula, inhlanzi, ushizi kanye nenyama enamafutha.