Okumangalisayo kukuba, i-gym ayisebenzi nje njengendibano yentlalontle, kodwa abanye baya kuqeqeshwa. Kangangokuba kukho nabo baziqeqesha kabini ngemini. Ngaba kuyacetyiswa ukwenza oku? Ziziphi iingenelo ezinokusizisela zona? Ngaba nabani na onokuyenza?
Uqeqesho luneentlobo ezintathu zabantu: abo bangazange baye, abo bahamba kanye kunye nabo bahlala kwindawo yokuzivocavoca. Sikuxelela ezona zicetyiswayo, ngokwesayensi kunye neengcali.
Ukubheja kumgangatho, kunokuba ubuninzi
Akukhuthazwa ukuba uqeqeshe yonke imihla, makungabikho ukuqeqesha iqela elifanayo lemisipha iintsuku eziliqela zilandelelana. Umzimba wakho udinga ixesha lokubuyela ekunxibeni kwezemidlalo, ke ukuba ufuna ukwenza umthambo amaxesha amaninzi ngemini, kuya kufuneka uphumle ubuncinci beeyure phakathi kweeseshoni.
Ewe, yiya kwindawo yokuzivocavoca kabini ngemini, kodwa ungaze uphinde usebenze. Ukuba uqeqesha amandla ekuseni, emva kwemini sinokwenza iseshoni ye-cardio. Undoqo kukuphumla amaqela emisipha emikhulu (i-quadriceps, i-glutes, imisipha ye-dorsal kunye ne-hamstrings) iiyure ze-72 kunye zincinci (i-triceps, i-biceps, isisu), banike ukuphumla kweeyure ezingama-24.
Khumbula ukuba izihlunu zakho zikhula xa phumla kwaye utye ngokufanelekileyo. Ngoko ukuba ubucinga ukwenza umthambo kabini ngemini ukuze wandise inkqubela yakho, yilibale.
Kukho izifundo eziqinisekisa ukuba uqeqesho olukwiqondo eliphezulu lubangela iziphumo ezingcono kunokwenza umthambo wexesha elifutshane osasazwa imini yonke. Kucetyiswa ukuba ucele iingcebiso kumqeqeshi wakho okanye kwigumbi lokubeka iliso, ke baya kukukhokela ukuba umisele ngokuchanekileyo iiseshoni zakho zoqeqesho.
Kwakhona, ukuba ukhona qalisa, lumka ngokukhethekileyo kuba ukwenza ngendlela engafanelekanga kunokubangela ukuba uzenzakalise ngokulula ngakumbi.
Ngaba ukusebenza kwezemidlalo kungaphuculwa?
Into yokuqala kukungena kwiiseshoni eziphindwe kabini ngokuthe ngcembe, mhlawumbi uzenze kabini ngeveki de zinyuke iintsuku. Ukuba uziqeqesha rhoqo kwaye sele uyenza iinyanga ezininzi, uqeqesho oluphindwe kabini lunokukunceda ufezekise utshintsho olukhawulezayo. Ngokusengqiqweni, kuya kufuneka ucinge ngengqondo yakho, uphumle ngokuchanekileyo kwaye ulandele isicwangciso sokutya esahlukileyo kule onayo ngoku.
Ukuba awuqapheli, unokugqiba ukuqeqesha ngokugqithiseleyo kwaye wandise umngcipheko wokulimala, ngoko cela iingcebiso ukuze ukwazi ukulawula zonke iiseshoni zeveki.
Izikhokelo ezincinci ekufuneka zilandelwe
- Kuphephe ukuzidinisa kwiseshoni yokuqala yoqeqesho okanye awuyi kukwazi ukwenza kwelandelayo.
- Phumla iiyure ezine ukuya kwezintandathu phakathi kweeseshoni.
- Musa ukuqeqesha isihlunu esifanayo kuzo zombini iiseshoni.
- Hydrate ngokufanelekileyo.
- Yandisa ngobuchule i-calorie yakho yokutya. Iikhabhohayidrethi kunye neeprotheni ziya kuba ngabahlobo bakho abalungileyo ukuze ube namandla aneleyo.