Iphutha elikhulu labo abasanda kufika kulo ukuthola indlela esheshayo yokupompa izintambo. Ukunikeza isimo esihle kunoma yisiphi isisindo, indlela encane, ehambisanayo ibalulekile, futhi akukho miphumela esheshayo esimweni esinjalo. Hlangana nomsebenzi omude, okuzothatha okungenani izinyanga ezimbalwa - futhi uzofinyelela ekugcineni ngokuphumelelayo kalula.
Yikuphi ukuvivinya umzimba?
Ukuze udale imisipha emihle, kungcono ukusebenzisa isimulator noma okungenani ama-dumbbells (barbell, umzimba-bender) ngesisindo esiphezulu sika-6-12 kg. Ngaphandle kwalokhu, awukwazi ukunikeza isimo esithandekayo kakhulu emzimbeni wakho, kodwa vinisa imisipha yakho kuphela. Ukucabangela ukuthi kufanele uphume kanjani izintambo, abaqeqeshi abaningi bavumelana ngokuphumelela kokuzivocavoca okunjalo:
- Izigqoko ngokuxoshwa kwamathambo emuva ngezinsimbi.
- Izikwele "zihamba" ngokucindezela.
- I-Deadlift emilenzeni eqondile ne-barbell noma i-dumbbells.
- Ukudonsa ngamadolo kuya emangeni kusukela endaweni "yokulenga esiphambanweni".
- Ukujulile okujulile nokucindezela.
- Ukuzivocavoca ku-Smith simulator.
- Ukuzivocavoca kumshini we-Gakka.
Izenzo eziningi zitholakalayo ukwenza ekhaya. Kodwa ukuvakashela ekamelweni lokuzivocavoca kuyoba inzuzo eyengeziwe, ngoba lapho ulandelwa umqeqeshi oqeqeshiwe oyozitshela ukuthi awukwenzi kahle yini umzimba.
Indlela ephumelela kunazo zonke yokupompa izintambo
Indlela enokwethenjelwa yokucubungula izintambo akuyona isimangaliso sokusebenza, kodwa isimiso esicacile kanye nokudla kwamaprotheni. Ukusebenzisa izincomo ezinjalo, uzoletha ngokushesha isibalo sakho ngokulandelana:
- Ukudla njalo amaprotheni - inyama, izinkukhu, inhlanzi, imikhiqizo yobisi, ushizi, i-cottage shizi, amaqanda. Ungafaka ukudla okunempilo (amaprotheni).
- Hlanganisa izikhathi ezintathu ngesonto, futhi kuze kube yilapho isimo sokukhathala. Ungayinaki ukufudumala ekuqaleni (ukulandelela noma ukuqhuba endaweni 7 - 10 imizuzu) futhi welula ekupheleni.
- Ungayeki ukuqeqeshwa.
Ukwenza lezi zimo ezilula, uzothola ukujwayela ukuqeqeshwa futhi uzobavakashela ngenjabulo, futhi imiphumela ngeke ikugcine ulinde.