Izinto Ezisetshenziswayo Ezikhethiwe Zabaqalayo: Umhlahlandlela Ophelele Wokuqalisa

Ukuhamba okokuqala ngqa ejimini kungase kusabise. Ubona imigqa yezinsimbi eziyinkimbinkimbi, abantu ababubula ngaphansi kwama-barbell asindayo, nama-dumbbell abukeka engenakwenzeka ukuwaphakamisa.

Uma umusha ekuqeqesheni amandla, ungase ubuze: 'Ngiqala kuphi?'

Impendulo yizisetshenziswa ezikhethiwe.

Le mishini 'ingubuso obunobungani' bomhlaba wokufaneleka. Zenzelwe ukuqondisa ukunyakaza kwakho, ukuvikela amalunga akho, nokwenza ukushintsha izisindo kube lula njengokuhambisa iphinikhodi.

Kulo mhlahlandlela, sihlukanisa ngokuqondile ukuthi iyini imishini ekhethiwe, kungani iyinketho ephephe kunazo zonke kwabaqalayo, futhi sinikeza isimiso esilula somzimba ogcwele ukuze uqalise namuhla.

1. Iyini Imishini Ekhethiwe?

Izisetshenziswa ezikhethiwe (ezivamise ukubizwa ngokuthi 'imishini elayishwe izikhonkwane') isho imishini yokuqeqesha amandla esebenzisa isitaki sesisindo.

Ngokungafani 'izisindo zamahhala' (ama-dumbbell nama-barbell) lapho kufanele ulayishe khona izinsimbi ezisindayo, imishini ekhethiwe inesitaki esakhelwe ngaphakathi sezisindo eziwunxande.

Indlela Esebenza Ngayo:

1. Isitaki: Umbhoshongo ome mpo wesisindo, ngokuvamile ngama-increments angu-10lb noma angu-5kg.

2. Iphinikhodi: Ukhetha ukumelana kwakho ngokufaka iphinikhodi kazibuthe esitakini. Ufuna ukuphakamisa ama-50lbs? Faka iphinikhodi epuleti elibhalwe ukuthi '50.'

3. Indlela: Uhlala emshinini bese ucindezela noma udonsa izibambo. Umshini uqondisa ukunyakaza kwakho kuthrekhi engashintshi, uqinisekisa ukuthi awukwazi 'ukumosha' ifomu.

2. Kungani Abaqalayo Kufanele Baqale Lapha

Kumfundamakhwela, Izinzuzo Zesisetshenziswa Esikhethiwe azifani.

A. Ukuphepha kuqala

Izisindo zamahhala zidinga ibhalansi nokuxhumana. Uma ulahlekelwa ibhalansi yakho ngesikhathi se-squat, ungase uwe.

• Inzuzo Yomshini: Umshini uzinzisa umzimba wakho. Awudingi 'i-spotter' (umuntu ozokubuka). Uma isisindo sisinda kakhulu, uvele udedele izibambo, futhi isitaki sesisindo siyehla ngokungenabungozi.

B. Ukulungiswa Okusheshayo

Zibone ngeso lengqondo wenza umsebenzi wokujikeleza. Ngezisindo zamahhala, kufanele uphathe ama-dumbbell uye phambili naphambili. Ngemishini ekhethiwe, ungashintsha ukusuka ku-20lbs uye ku-40lbs ngemizuzwana emibili. Lokhu kwenza ukujima kwakho kusheshe futhi kungadideki.

C. Ukufunda Ukunyakaza

Imishini ifundisa umzimba wakho ukuthi uhamba kanjani. Umshini we-Chest Press ufundisa ubuchopho bakho ukunyakaza okuphushayo ngaphandle kokukhathazeka ngokuthi ibha iyazamazama.

Iqiniso Lezempilo: I-American Heart Association incoma ukuqeqeshwa kwamandla okungenani kabili ngesonto. Imishini yehlisa isithiyo sokungena, okwenza kube lula ukuthi unamathele kulo mkhuba onempilo.

3. Imishini Ephezulu Emi-4 Ekhethiwe Yabaqalayo

Ulungele ukuyizama? Nansi imishini emine ebalulekile etholakala kithi Ikhathalogi Yezisetshenziswa Ezikhethiwe ezikunikeza ukujima komzimba ogcwele.

1. I-Chest Press (Upper Body Push)

• Imisipha eqondiwe: Isifuba (i-Pectorals), amahlombe, i-Triceps.

• Isetshenziswa kanjani: Lungisa isihlalo ukuze izibambo zibe sezingeni eliphakathi kwesifuba. Phusha izibambo phambili kuze kube yilapho izingalo zakho zeluliwe, bese ubuya kancane.

• Kungani: Kwakha amandla angaphezulu komzimba ngokuphepha, ngaphandle kwengozi yokuwa kwensimbi esifubeni sakho.

2. I-Lat Pulldown (Ukudonsa Komzimba Ongaphezulu)

• Imisipha Eqondiwe: Emuva (Latissimus Dorsi), Biceps.

• Isetshenziswa kanjani: Hlala phansi ngamadolo akho ngaphansi kwamaphedi. Finyelela phezulu futhi ubambe ibha. Donsela i-bar phansi ngasesifubeni sakho esingaphezulu, ucindezela amahlombe akho ndawonye.

• Kungani: Isiza ukulungisa ukuma ngokuqinisa imisipha yangemuva elwa 'nokwehla.'

3. I-Leg Press (I-Lower Body Push)

• Imisipha eqondiwe: Ama-quads (amathanga), ama-Glutes, ama-Hamstrings.

• Isetshenziswa kanjani: Hlala nefulethi lakho elingemuva ngokumelene nephedi. Beka izinyawo zakho ngobubanzi behlombe ngokuhlukana endaweni yesikhulumi. Sushela isiteji kude (ungawakhiyi amadolo akho!), bese wehlisa kancane.

• Kungani: Ihlinzeka ngezinzuzo ze-squat ngokusekela okugcwele emuva.

4. Umugqa Ohlezi (Maphakathi Nemuva)

• Imisipha Eqondiwe: I-Middle Back, Amahlombe Angemuva.

• Isetshenziswa kanjani: Hlala nesifuba sakho ngokumelene nephedi. Donsela izibambo kuwe, ugcine izindololwane zakho ziseduze nomzimba wakho.

• Kungani: Ibalulekile kunoma ubani ohlezi edeskini usuku lonke.

4. Uhlelo Olulula Lokujima Losaqalayo

Sebenzisa lesi simiso izikhathi ezingu-2-3 ngesonto. Phumula usuku olungu-1 phakathi kwamaseshini.

Indlela Yokuthuthuka: Uma usukwazi ukwenza ama-reps angu-15 kalula ngefomu elihle, hambisa iphinikhodi yehlise esisindweni esilandelayo esisinda kakhulu. Lokhu kubizwa ngokuthi 'Ukulayisha Okuqhubekayo.'

5. Inothi Elisheshayo Lendlela Yokuziphatha Nokunakekela Ejimini

Ngisho noma usaqala, ukwazi ukuthi uphathwa kanjani imishini kukwenza ubukeke njengochwepheshe.

1. Sula Phansi: Sula njalo isihlalo nezibambo ngemva kokuqeda.

2. Musa 'Slam' Isitaki: Yehlisa izisindo ngobumnene. Ukuziyeka ziphahlazeke kudala umsindo futhi kungalimaza umshini.

3. Bika Izinkinga: Uma ikhebula libukeka liphukile noma iphinikhodi linamathela, tshela abasebenzi basejimini. Ukunakekelwa Okufanelekile Kwezisetshenziswa Ezikhethiwe kuyisihluthulelo sokuphepha.

Isiphetho

Ukuqeqeshwa kwamandla akudingeki kube nzima noma kusabise. Izisetshenziswa ezikhethiwe zinikeza indlela eqondisiwe, ephephile, nesebenzayo yokwakha izicubu nokuthuthukisa impilo yakho.

Ngokuqala ngale mishini, wakha isisekelo samandla esizokusebenzela iminyaka ezayo.

Ulungele ukuhlomisa ikhaya lakho noma indawo? Kungakhathaliseki ukuthi ungumuntu osaqalayo ofuna ukusethwa kwejimu yasekhaya noma umnikazi wendawo ophakela amalungu amasha, hlola ukusebenzisa kwethu okulula Uchungechunge olukhethiwe oludizayinelwe ukunyakaza okubushelelezi, okunembile.