Kukho intetho eninzi malunga nokuphumla ebusuku kunye nokusekwa kweeyure zokulala ukuvumela izihlunu ukuba zibuyele emva koqeqesho. Kuyathakazelisa ukuba uyazi ukuba loluphi uhlobo lokuphumla ekufuneka uyenzile phakathi kothotho kunye nothotho. Kukho abo bonwatyiswa ngefowuni ephathwayo okanye ukuxoxa neqabane, kwaye inokuphenjelelwa ekusebenzeni.
Ngamandla kunye noqeqesho lokuphakamisa, kunomdla ukuba wenze okusemandleni akho ukuphucula ukukhula kwemisipha. Kwaye ewe, ixesha lokuphumla linento eninzi yokwenza nalo.
Ngaba kufuneka sithathe ikhefu elifutshane okanye elide?
Impendulo icacile: kuxhomekeke.
Kuxhomekeka kuhlobo loqeqesho olwenzayo, kufuneka uphumle. Xa sithetha ngokubanzi, sinokuzohlula zibe ziindidi ezimbini: ezimfutshane nezinde.
Ixesha elifutshane (ngaphantsi komzuzu omnye)
Ukuze izihlunu zethu zikhule, kuyimfuneko ukudala uxinzelelo lwe-metabolic (leyo yimvakalelo yokudumba). Ukwenza ixesha elifutshane lokuphumla sithanda ukwanda koxinzelelo lwe-metabolic kwaye sinokuqhubeka nenkqubela phambili. Injongo yethu kukufumana elona nani likhulu lemicu yemisipha, kodwa ngaphandle kokubangela intlungu.
Ngokomzekelo, ekuzilolongeni okubandakanya umsebenzi welungu elinye, njengokwandiswa kwe-triceps, i-biceps curl okanye i-lateral lift, kuyacetyiswa ukuba uphumle okufutshane.
Amaxesha amade (ngaphezulu kwemizuzu emi-3)
Xa sichitha ixesha elingakumbi lokuphumla, sifumana ingenelo ekwandiseni umthamo woqeqesho. Umzekelo: ukuba wenza uchungechunge lwe-squats ezi-4, uphakamisa i-100 kilos ngokuphindaphindiweyo kwe-8, ukuphumla umzuzu omnye kuya kubangela ukuba ungaphumeleli kulo lonke uchungechunge. Ukunikezela phakathi kwe-3 kunye ne-5 imizuzu yokuphumla kuya kwandisa amathuba okwenza zonke ii-repetitions ngokuchanekileyo.
Ingcebiso yam kukuba xa uphumla kancinci, yehlisa ubunzima ukugqiba ukuphindaphinda okuseleyo. Oku kubizwa ngokuba kukuhla komthamo woqeqesho.
Olu hlobo lokuphumla lunconywa kwimisebenzi edibeneyo efana ne-bench press, i-deadlift, i-squats, i-pull-ups, njl. Kwanamathuba awondisiweyo oqeqesho lwekhefu lokuqina nawo ayacetyiswa. Ukuze ufumane okuninzi kwiseti nganye, kuyimfuneko ukuba umzimba wakho uchache phantse ngokupheleleyo.
Nangona kunjalo, kufanelekile ukukhankanya ukuba zombini iikhefu ziyasebenza kuyo nayiphi na iseshoni yoqeqesho. Kuya kusoloko kuxhomekeka kusukelo lwethu.