Izizathu Ezi-5 Zokuthi Ukuphakamisa Izisindo Ezisindayo * Ngeke * Kukwenze Ubuningi

-Delile

• 1. Uzoshisa ama-calories amaningi.
• 2. Ubumba umzimba wakho-hhayi ukuwenza ube mkhulu.
• 3. Uziqeqeshela imiphumela oyifunayo.
• 4. Kuzofanele wenze inqwaba yokudla kwakho ukuze ukhuphule umzimba wakho.
• 5. Ngeke uvuke nge-insta-muscle.
• Buyekeza kwe-

Ekugcineni, inguquko yabesifazane yokuphakamisa izinsimbi iyakhula. (Awubonanga yini ukuthi uSarah Robles uwina ubhedu e-U.S. Kuma-Olimpiki aseRio?) Abesifazane abaningi ngokwengeziwe bathatha ama-barbells nama-dumbbells, bakhulisa amandla abo namandla abo, futhi bahlangana ndawonye ngenxa yalokho. Kepha noma yanda ngokuthandwa kwayo, kusekhona ikamu lamakholwa aqinile kulolo lonke "ukuphakamisa izinsimbi kuzongenza ngibe mkhulu futhi ngibe ngowesilisa" BS.

Silapha ukuzoqeda leyo mpikiswano unomphela. Ukuba ngowesifazane ophakamisa izinsimbi ezisindayo ngeke kukwenze ube mkhulu, ube yindoda, noma ubukeke njenge-she-Hulk. Eqinisweni, izokwenza okuphambene: izoqina futhi iphimbo konke phezu komzimba wakho, shisa amafutha, futhi ulolonge amajika akho ngendlela ofuna ngayo. (Laba besifazane abanamandla nabashisayo njengesihogo bangubufakazi.) Yebo, kuyiqiniso-vele ubuze uJacque Crockford, CSCS, okhulumela i-American Council on Exercise.

Wabelane ngezizathu ezinhlanu ezithize zokuthi kungani ungeke uphenduke u-Arnold ngobusuku obubodwa, nokuthi kungani ukuqeqeshwa kwamandla kungokwakho njaloy owesifazane.

1. Uzoshisa ama-calories amaningi.

Ukuphakamisa izinsimbi akuthinti kuphela izicubu zemisipha yakho. Ukuqeqeshwa kokumelana nakho kukhulisa ukukhululwa kwe-testosterone ne-hormone yokukhula komuntu (nakuba amanani angase ahluke kuye ngobulili bakho nokusebenza), kusho uCrockford. Kodwa, okubaluleke nakakhulu, i-metabolism yakho iyathuthuka.

"Ukuphakamisa izinsimbi kungakhuphula isisindo somzimba wakho esinciphile, okwandisa inani lama-calories owashisayo emini," esho. Ngakho-ke ngokungeza imisipha ezondile, uzobe ushisa amakhalori engeziwe ngaphandle kwejimu, ngisho noma upholile esofeni noma uthayipha usemsebenzini.

2. Ubumba umzimba wakho-hhayi ukuwenza ube mkhulu.

"Ukuphakamisa izinsimbi ezisindayo kuyindlela enhle yokuthola ukuma komzimba okungenzeka uyakufuna," kusho uCrockford. Ungahle ugijimise i-elliptical, ibhayisikili, noma umzila amahora amaningi, uzama ukushisa amanoni. Kepha imfihlo yomzimba oqinile ayikushisi wonke ama-jiggle nge-cardio-ekwakheni isisekelo esiqinile, semisipha.

"Ufuna i-perkier bum? Yenza ama-squats kanye ne-deadlift. Ufuna izingalo ezichazwe kakhulu kanye nomhlane? Yenza ukucindezela kwehlombe nokudonsa," kusho u-Crockford. Ukucindezelwa kwebhentshi nokuhlwanyelwa akudingeki nakanjani-ungasebenza nomqeqeshi ukuthola inqubo yokuqeqesha amandla esebenza kuwe nakwizinhloso zakho. (Noma, lolu hlelo lwamasonto amane lwabaqalayo luyindawo enhle yokuqala.)

3. Uziqeqeshela imiphumela oyifunayo.

"Abesifazane bangasebenzisa ukuqeqeshwa kokumelana ukuze bafinyelele zonke izinhlobo zemigomo yezempilo nokuqina, futhi lokhu kufaka phakathi ubuhle," kusho uCrockford. Impela, ungasebenzisa ukuphakamisa izinsimbi ukuqeqeshela ukukhuphula amandla okuncintisana (njengala mantombazane e-badass ku-Instagram), ukuphakamisa isitayela se-Olimpiki (njengabagijimi besifazane abanamandla be-AF), noma umncintiswano wokwakha umzimba, noma ungakusebenzisa nje ukuze ulingane, uphilile , futhi ngiyazethemba. Kunezinhlelo eziningi zokuhlangabezana nezidingo zakho.

"Uma umane ubheke ukuthuthukisa ukwakheka komzimba wakho wonke nokwenza ngcono ukwakheka komzimba wakho, khona-ke ukuphakamisa izinsimbi nakho kuyinto ebaluleke kakhulu ohlelweni lokuqina lokuqina," esho. Uma ufuna ukuzuza amanani abalulekile esisindo somzimba, ubheka izinsuku ezine kuya kweziyisithupha zokuphakamisa isonto, uma kuqhathaniswa nosuku olulodwa kuya kwezintathu zokuphakamisa impilo jikelele.

4. Kuzofanele wenze inqwaba yokudla kwakho ukuze ukhuphule umzimba wakho.

Awulindelanga ukuthi wehlise isisindo nje ngokusebenza-uyazi ukuthi ukudla okuhlanzekile nokunempilo nakho kuyingxenye ye-equation. Yebo, okufanayo kuya ngokukhula.

"Ukuzuza isisindo semisipha kuvela enhlanganisweni yokuqeqeshwa kwesisindo esinzima kanye nama-calories amaningi," kusho uCrockford. "Uma wenza ukuqeqeshwa kokumelana nosuku olulodwa kuya kwezintathu ngesonto futhi awudli ama-calories amaningi kunalawo owasebenzisayo ngosuku, cishe ngeke ubone ithani lokukhula kwemisipha."

5. Ngeke uvuke nge-insta-muscle.

Uma wenza ama-bicep curls ambalwa futhi udla isipinashi esithile, ngeke uvuke ubukeka njengoPopeye. Cabanga: imvamisa kuthatha izinyanga ukubona inqubekela phambili yesilinganiso sokuqina komzimba (njengemisipha enamathoni amaningi noma ukwehla kwamafutha omzimba). Ukufika ezingeni elinamandla noma lomakhi womzimba we-muscularity, awudingi nje kuphela ukuqeqesha nokudla ngendlela eyeqisayo, kepha bekufanele uhlale kukho iminyaka. Lezo zinhlobo zabasubathi ziyasebenza ngokwedlulele kunzima ukubukeka ngendlela abenza ngayo; ngeke uphelele lapho ngephutha, siyethembisa.

Lokho kushiwo, ukuvuna noma yiziphi izinzuzo zokuqeqeshwa kwamandla (noma ngabe ufuna ukuhlala unciphile futhi ulungile) kuthatha ukuzinikela nokusebenza kanzima.

"Ukungaguquguquki kubalulekile uma kuziwa ekwakheni kabusha umzimba wakho nokwenza izinguquko impilo yakho yonke," kusho uCrockford. (Futhi yingakho nje ukuqeqeshwa kwamandla kanye ngesonto kungeke kukusike.)

Uma usenovalo ngokubamba ama-dumbbells, ukubheja kwakho okuhle ukuthola iseluleko esenziwe ngezifiso kumqeqeshi ongakwazi ukuhlela uhlelo lokuqeqesha amandla olusebenzela wena. Bese unamathela kuyo. Kuqinisekisiwe, uzozizwa unamandla, uthandeka, futhi umubi kakhulu kunangaphambili.

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