-Delile
- 1. Yiba matasa
- 2. Yondla umzimba wakho kahle
- 3. Iziphakamiso zokuzivocavoca umzimba
- 4. Ukuzivocavoca ukugwema
Ake sibhekane nakho. Akuwona wonke umuntu osezingeni eliphezulu.
Uhlu lwezizathu alupheli, kepha ukukhulelwa kuvame ukukhuthaza abesifazane ukuthi bazinakekele kangcono. Uma uzithola ukhuluphele ngokweqile futhi ukhulelwe noma ufuna nje ukwehlisa amakhilogremu ambalwa ukwenza ukubuyisa emuva ingane kube lula, ungaqala ngokuphepha ukusebenzela imigomo yakho yokwehlisa isisindo futhi ulahlekelwe isisindo ngesikhathi ukhulelwe.
Ukhiye lapha “usebenzela”.
Abesifazane bafuna ukwazi ukwehlisa isisindo ngesikhathi ukhulelwe, kepha ukwehla kwesisindo ngesikhathi sokukhulelwa akukuhle futhi akusona neze isikhathi sokuqala ukulandela uhlelo lokwehlisa isisindo. Kuphephile nje enganeni.
Yize kuyiqiniso, ungalandela uhlelo lomama ozololonga ukuphatha isisindo sakho futhi wandise izinga lakho lokuqina. Ngale ndlela, ungathola amathoni amaningi futhi uqine ngokwengeziwe ngokomzimba.
Ukugcina isisindo ngesikhathi sokukhulelwa kunzima, kepha amathiphu omama alandelayo wokuzivocavoca azokusiza ukuthi wehle isisindo ngesikhathi ukhulelwe kalula.
Ungasilahla kanjani isisindo ngokuphepha ngesikhathi ukhulelwe?
1. Yiba matasa
Esikhundleni sokwenza i-intanethi engapheli yemibuzo efana nokuthi, "unganciphisa kanjani isisindo ngesikhathi sokukhulelwa ngokushesha?" “Kuphephile yini ukwehlisa isisindo ukhulelwe?” kanye "nokukhulelwa kwesisindo sokukhulelwa", gxila ekutholeni isimo ngenkathi ukhulelwe nokwenza ukuqina kube yingxenye yempilo yakho.
Uma uqala ngokushesha, kungcono.
- Kunconywa kakhulu i-cardio enomthelela omncane,
- Zibophezele ekuhambenihamba njalo ekuseni.
Lokhu kungaba ngaphandle noma kumshini wokunyathelisa. Qhubeka ngokuqhubekayo uze ufinyelele imayela, amamayela ama-2 futhi mhlawumbe udlulele ku-3. Njengoba amazinga okukhuthazela enyuka, zama ukugijima, kodwa ngokuqapha.
Kulabo abangazange bagijime / bagijime njalo ngaphambi kokukhulelwa, gcina amajogu akho elula futhi ulalele umzimba wakho. Uma ithi yeka, ima. Ufuna nokuzama ukubhukuda.
Ukubhukuda kuyaphumula kakhulu, kuyasebenza impela futhi kusebenze cishe yonke imisipha emzimbeni. Nakhu ukuthi ungalahlekelwa kanjani isisindo ngesikhathi ukhulelwe ngaphandle kokudala umonakalo omkhulu enganeni yakho engakazalwa.
Ngaphezu kokuzivocavoca kwenhliziyo, kunconywa ukuqeqeshwa kwamandla njalo ngenxa yokuthi kukhulisa ukuzinza namandla. Lokhu kusho ukuqaqamba nobuhlungu, ingane enempilo futhi ngokocwaningo, ukubeletha okulula.
Umzimba oqinile ngumzimba ozinzile okwazi ukwenza kahle.
Ukuqeqeshwa kwamandla kubuye kulungiselele kangcono izingalo zakho ukuthwala leso sihlalo esinzima semoto nesihambahamba, kuqinisa umnyombo wakho wokwenza ukuthi ukhalo lwakho lubuyiselwe emuva emsebenzini futhi kusebenze ama-glutes nemilenze yomzimba ofanele ngemuva kwentsana.
Ukugcina indlela yokuphila esebenzayo nenempilo kuyindlela engcono kakhulu yokwehlisa isisindo somzimba ngenkathi ukhulelwe.
2. Yondla umzimba wakho kahle
Ukudla okunomsoco kuyikho konke ngesikhathi sokukhulelwa futhi kubaluleke kakhulu kulabo abafuna ngempela ukuphatha impilo yabo futhi banciphise isisindo ngenkathi bekhulelwe. Ukuqinisekisa ukuthi wondla kahle umzimba nengane yakho, yidla uhlanzekile ngangokunokwenzeka.
Ukudla okuhlanzekile kusho ukuthi usebenzisa kuphela ukudla okusha, okuphelele futhi uvikele okusetshenzisiwe ukuhlangabezana kalula nezidingo zakho zokudla okunempilo.
Lokhu kusho ukudla okuqukethe inyama enciphile njengenyama yenkukhu, ikalikuni nenhlanzi, ubhontshisi kanye nemidumba yemithombo yemifino yamaprotheni, amathani wezithelo nemifino yefayibha nezakhamzimba ezibalulekile, nokusanhlamvu okuphelele okunama-carbohydrate ayinkimbinkimbi agcina amazinga wamandla ephezulu.
Futhi, ungakhohlwa ubisi. Ubisi olunamafutha aphansi, ushizi, neyogathi yamaGrikhi kuhle kakhulu. Vele ujabulele ngokulinganisela. Ngaphezu kokudla kuhlanzekile, kufanele udle kaningi. Ukuphathwa kwesisindo esifanele kudinga ukudla okuncane, okuvamile.
Le ndlela ilawula usayizi wengxenye, ikugcina uzizwa ugcwele, futhi ikusiza ukunciphisa umzimba ngesikhathi ukhulelwe.
3. Iziphakamiso zokuzivocavoca umzimba
Kuleli qophelo, mhlawumbe ufuna iziphakamiso zokuzivocavoca ezimbalwa nezimpendulo emibuzweni embalwa enjengokuthi, 'ingabe kunempilo ukunciphisa umzimba ngenkathi ukhulelwe?' ‘Kungenzeka yini ukwehlisa isisindo somzimba ngenkathi ukhulelwe?’ noma, 'kanjani ukunciphisa umzimba ngenkathi ukhulelwe ngokushesha?'
Futhi, kunemibuzo eminingi ezungeze ukuvivinya umzimba ngesikhathi sokukhulelwa. Abesifazane bafuna ukwazi kahle ukuthi bangenzani. Ake sihlole iziphakamiso ezimbalwa ngaphandle kwe-cardio ongayenza phakathi nokukhulelwa kwakho. Uzothola lezo ezingezansi -
- Ipulangwe - Ukwenza ipulangwe, zehlise kuzo zozine izinyawo. Hlanganisa izihlakala zakho ngaphansi kwamahlombe akho usebenzisa izingalo zakho zangaphambili ukuzinzisa nokuqondisa imilenze yakho ngamadolo phansi. Uma usudale umugqa oqondile nomzimba wakho, bamba lesi sikhundla isikhathi eside ngangokunokwenzeka. Lokhu kuzoqinisa imisipha yakho esemqoka neyesisu ngokuphepha futhi kugcine lezo zinhlungu ezisabekayo emuva.
- Ama-curls e-Bicep - Khetha isethi yama-dumbbells ozizwa ukhululekile ngawo bese uqala ukuphakamisa (ngemuva kokwelula nokufudumeza leyo misipha). Noma ngabe uhleli noma umile, gcina umhlane wakho uqondile, gcina izindololwane namahlombe kuzinzile, gcina izindololwane ziboshwe ezinhlangothini zakho futhi ugcine izihlakala ezingathathi hlangothi. Ungajahi njengoba wenza amalifti. Ukuthatha isigaba sokugxila nokugxila kokuphakamisa kusebenze kancane imisipha yakho.
- Izikwele - Ama-squats azogcina umzimba wakho ophansi uqine. Bakhomba wonke umzimba ongezansi kufaka phakathi ama-quadriceps, ama-glutes, imisipha namathole. Ungavumeli amadolo akho ukuthi adlule izinzwane zakho.
- Imishini Yokunyathelisa Isifuba - Imishini yesifuba isebenza ama-pecs azosiza ukugcina izinto zibheda naphezu kwezinguquko kusayizi wenkomishi. Lokhu kwenziwa ejimini ngomshini wokucindezela esifubeni. Qala ukukhanya ekumelaneni bese unyusa indlela yakho phezulu. Imishini mikhulu ngoba ilawula uhla lokunyakaza futhi ikhuthaza ifomu elifanele.
4. Ukuzivocavoca ukugwema
Manje njengoba usukwazi ongakwenza, ake sihlole izinhlobo zokuzivocavoca okufanele sizigweme.
Abesifazane abakhulelwe kufanele bagweme noma yikuphi ukuzivocavoca okubandakanya ukuphakamisa phezulu.
Ukunyakaza okubandakanyekile kungakhuphula ijika lomhlane ongezansi. Ngaphezu kwalokho, gwema noma yikuphi ukuzivocavoca okubandakanya ukulala ngomhlane ngemuva kwe-trimester yokuqala futhi ungasebenzisi noma imiphi imishini yokuzivocavoca ejimini ecindezela esiswini sakho. Kokubili kubangela ingcindezi engadingekile enganciphisa ukusakazwa kwakho kanye nengane.
Noma ikuphi ukuzivocavoca okujikijelwayo noma okugxumayo nakho kungucha. Ukuhamba okungazelelwe kwakuhilela ukwandisa ingozi yokulimala esiswini. Ungenza i-jump squat yakho iphele ngenyanga noma ngemuva kwengane.
Okokugcina, gwema noma yikuphi ukuzivocavoca ngengozi eyengeziwe yokuwa. Hlala kude nokushushuluza nokuhamba ngebhayisikili ngaphezu kwezemidlalo efana nokushushuluza (kusobala).
Uma kukhulunywa ngokukhulelwa kwesisindo sokukhulelwa, gxila kakhulu ekuhlaleni uphilile futhi udle kahle kunokuba ulahlekelwe isisindo. Ukuthola isisindo ngenkathi ukhulelwe akunakugwenywa, kepha ungalawula ukuthi uzuza malini. Udokotela wakho uzokunikeza uhla olunempilo.
Ukusuka lapho, qiniseka ukuthi ubheka isisindo sakho, ulungise indlela odla ngayo, futhi uhlele uhlelo olufanele ukuze wehlise isisindo ngesikhathi ukhulelwe.
Hlala ulungile makhosikazi!