Njengomntu oqalayo, kufuneka ndisebenze ixesha elingakanani?
Zibekele usukelo lokuqhubeka nenkqubo yokuzilolonga kangangeenyanga ezi-3.Ukwenza umthambo wexesha elide kukwenza imikhwa elungileyo, oko kuthetha ukunika ingqondo nomzimba wakho ixesha lokuhlengahlengisa ukwenza into entsha.
Umthambo ngamnye kufuneka uthathe imizuzu engama-45 ukuya kwiyure enye kwaye kufuneka ushiye iiyure ezingama-48 phakathi kokuzilolonga ukuze uphumle kwaye uchache kakuhle.Ke inkqubo yangoMvulo-ngoLwesithathu-ngoLwesihlanu isebenza kakuhle kubantu abaninzi.
Kufuneka ndiphakamise ubunzima obungakanani?
Njengomqalayo, eyona nto ingcono onokuyenza kukuqala kwisiphelo esisezantsi sobunzima bobunzima kwaye usebenze indlela yakho phezulu de ufikelele malunga ne-60/70% yobukhulu bomda wakho (obona bungakanani bobunzima onokuthi uphakamise ukuphindaphinda oku-1 ifom enhle).Oko kuya kukunika umbono ongqongqo wokuba ungaqala ngantoni kwaye unokuwonyusa kancinci ubunzima veki nganye.
Yintoni iireps kunye neeseti?
I-rep kukuba uphinda kangaphi umthambo othile, ngelixa iseti ikukuphindaphinda imijikelo emininzi oyenzayo.Ngoko ukuba uphakamisa amaxesha ali-10 kwi-bench press, oko kuya kuba 'yisethi enye ye-10 reps'.Ukuba uthathe ikhefu elifutshane kwaye wenze okufanayo kwakhona, uya kube ugqibile 'iiseti ezimbini ze-10 reps'.
Zingaphi iireps kunye neeseti oya kuzo zixhomekeke kwinto ozama ukuyiphumeza.Ukuphindaphinda okungakumbi kubunzima obuphantsi kunokuphucula unyamezelo lwakho, ngelixa ukuphindaphinda okumbalwa kubunzima obuphezulu kuya kwakha ubunzima bakho bemisipha.
Xa kuziwa kwiiseti, abantu bakholisa ukujolisa phakathi kwesithathu ukuya kwesihlanu, kuxhomekeke ekubeni bangaphi onokuthi ugcwalise ngaphandle kokubeka esichengeni ifomu yakho.
Iingcebiso zomthambo ngamnye
Hamba kancinci - gxila kubuchule bakho
Ukuphumla imizuzwana engama-60-90 phakathi kweseti nganye
Qhubeka ushukuma xa uphumle – ukuhamba kancinci kwindawo yokuzivocavoca kuya kugcina izihlunu zakho zifudumele kwaye intliziyo yakho ibetha ngamandla.
Yenza umthambo ngokufanelekileyo ngokwendlela edwelisiweyo, kodwa ukuba isixhobo sixakekile tshintsha iodolo ukuze kube lula.
Ixesha lokuposa: Jan-06-2023