Thatha uQeqesho lwakho lwaMandla ukuya kwiNqanaba elilandelayo ngeeNgcebiso zeNgcali kunye nobuChwephesha bokuSebenzisa ubunzima basimahla

Izisindo zasimahla, ezinje ngeedumbbells, iibarbells, kunye nekettlebell, zibonelela ngendlela eguquguqukayo nesebenzayo yokomeleza uloliwe kunye nokwakha izihlunu.Nanga amanye amacebiso okusebenzisa iintsimbi zasimahla ngokukhuselekileyo nangempumelelo:

1.Qala ngeentsimbi ezikhaphukhaphu: Ukuba umtsha kuqeqesho lwamandla, qala ngeentsimbi ezikhaphukhaphu kwaye ngokuthe ngcembe wandise ubunzima njengoko usakha amandla kunye nokuzithemba.

I-2.Gxininisa kwifom efanelekileyo: Ifom efanelekileyo ibalulekile xa usebenzisa izisindo zamahhala.Qinisekisa ukuba wenza umthambo ngamnye ngokuchanekileyo ukunqanda ukwenzakala kwaye ufumane okuninzi kwimithambo yakho.

3.Sebenzisa uluhlu olupheleleyo lwentshukumo: Xa usebenzisa iintsimbi zasimahla, qiniseka ukuba usebenzisa uluhlu olupheleleyo lwentshukumo kumthambo ngamnye.Oku kuya kukunceda ukuba ujolise kumaqela ahlukeneyo emisipha kwaye ufumane okuninzi ekusebenzeni kwakho.

4.Zifudumeze phambi kokuba uphakamise: Phambi kokuba uqalise ukuphakamisa, qiniseka ukuba ufudunyezwe kakuhle.Oku kunokunceda ukukhusela ukulimala kunye nokuphucula ukusebenza kwakho.

5.Sebenzisa i-spotter: Ukuba uphakamisa iintsimbi ezinzima, cinga ukusebenzisa i-spotter ukukunceda kwiilifti zakho.I-spotter inokukunceda uhlale ukhuselekile kwaye ugcwalise iilifti zakho ngefomu elungileyo.

6. Hlanganisa imithambo yakho: Ukunqanda ukukruquka kwaye ugcine ukuzilolonga kwakho kunomdla, xuba imithambo yakho kwaye utshintshe iindlela zakho rhoqo.

I-7.Ukubandakanya i-compound exercises: Ukuzivocavoca okudibeneyo, okufana ne-squats kunye ne-deadlifts, kujoliswe kumaqela amaninzi emisipha kwaye kunokusebenza kakhulu ekwakheni amandla kunye nezihlunu.

8. Gcina umkhondo wenkqubela yakho: Gcina umkhondo wenkqubela yakho ngokubhala phantsi ubunzima obuphakamisayo kunye nenani labaphindaphindayo owenzayo kumthambo ngamnye.Oku kunokukunceda ubone inkqubela yakho ekuhambeni kwexesha kwaye uhlengahlengise ukuzilolonga kwakho ngokufanelekileyo.

Ngokulandela ezi ngcebiso, ungasebenzisa ngokufanelekileyo nangokukhuselekileyo iintsimbi zasimahla zokuqinisa uloliwe kunye nokwakha izihlunu.Khumbula ukuqala ngeentsimbi ezikhaphukhaphu, gxila kwifomu efanelekileyo, kwaye ubandakanye iindlela ezahlukeneyo zokuzilolonga kwindlela yakho.Nqwenelela impumelelo!