I-Weightlifting yindlela efanelekileyo yokwakha amandla, ukwandisa ubunzima bemisipha, kunye nokuphucula impilo yonke kunye nokuqina.Nanga amanye amacebiso okukunceda ukuba ufumane okuninzi kwimisebenzi yakho yokuphakamisa iintsimbi:
1.Ukufudumala: Hlala ufudumele ngaphambi kokuba uphakamise iintsimbi ukuze ulungiselele izihlunu zakho kwaye unciphise umngcipheko wokulimala.Ukufudumala kwentliziyo yemizuzu emi-5 ukuya kweli-10 kunye nokuzilolonga okuguquguqukayo kunokunceda ukunyusa izinga lentliziyo yakho kwaye ukhulule izihlunu zakho.
2.Qala ngeentsimbi ezikhaphukhaphu: Xa usaqala, kubalulekile ukuba uqale ngeentsimbi ezikhaphukhaphu kwaye ugxile kwifomu efanelekileyo.Njengoko usiya usomelela, unokunyusa ngokuthe ngcembe ubunzima ukuze uqhubeke ucela umngeni kwizihlunu zakho.
3.Gxininisa kwifom: Ifom efanelekileyo iyimfuneko ekunyuseni ubunzima.Qinisekisa ukuba usebenzisa ubuchule obuchanekileyo bomsebenzi ngamnye kwaye iintshukumo zakho zigudile kwaye ziyalawuleka.Oku kuya kukunceda ujolise kwimisipha efanelekileyo kwaye unciphise umngcipheko wokulimala.
4.Vary imithambo yakho: Ukunqanda ukubetha ithafa kunye nokugcina ukuzilolonga kwakho kunomdla, kubalulekile ukuyohluka imithambo oyenzayo.Zama imithambo eyahlukeneyo ejolise kumaqela ahlukeneyo emisipha kwaye ubandakanye iintlobo ezahlukeneyo zokunyuswa kobunzima, njengemithambo edibeneyo kunye nokuzilolonga.
5.Ukuphumla phakathi kweesethi: Ukuphumla phakathi kweeseti kubaluleke kakhulu njengoko ukuphakamisa ubunzima ngokwawo.Inika imisipha yakho ixesha lokubuyisela kwaye ikulungiselele iseti elandelayo.Injongo ye-1-2 imizuzu yokuphumla phakathi kweesethi.
6.Mamela umzimba wakho: Nika ingqalelo kumzimba wakho kwaye umamele oko ukuxelela kona.Ukuba uziva iintlungu okanye awuziva ukhululekile, yeka umthambo kwaye uphumle.Kwakhona, ukuba uziva udiniwe okanye udiniwe, kusenokuba lixesha lokugqiba umsebenzi wakho kwaye ubuye ngolunye usuku.
7.Hlala u-hydrated: I-hydration ngundoqo wokunyusa ubunzima, ngakumbi ukuba uphakamisa iintsimbi ezinzima.Qinisekisa ukuba usela amanzi amaninzi ngaphambi, ngexesha, nangemva kokusebenza kwakho ukuze uhlale u-hydrated kwaye wenze okusemandleni akho.
Ngokulandela ezi ngcebiso zokuphakamisa ubunzima, unokufumana okuninzi ekusebenzeni kwakho kwaye ufezekise iinjongo zakho zokuqina.Khumbula ukuqhubela phambili ngokuthe ngcembe, mamela umzimba wakho, kwaye uhlale ugxile kwifomu efanelekileyo.Ukuphakanyiswa okumnandi!
Ixesha lokuposa: Feb-09-2023