Abesifazane Balwa Nobunzima Bokudonswa, Ukufundwa Kokuthola

-Delile

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I- New York Times ushicilele indaba emfushane kuleli sonto enesihloko esithi "Kungani Abesifazane Bengakwazi Ukwenza Okudonsayo" ngokususelwa ocwaningweni lwakamuva oluphethe lokho nje.

Ucwaningo lulandele abesifazane abanesisindo esijwayelekile e-Ohio abayi-17 abangakwazanga ukudonsa kanye ekuqaleni kohlelo. Izinsuku ezintathu ngesonto izinyanga ezintathu abesifazane bagxile ekuzivocavoca umzimba okuqinisa ama-biceps ne-latissimus dorsi (aka izicubu zakho ezinkulu ezingemuva) nokuqeqeshwa kwe-aerobic ukwehlisa amafutha omzimba. Baphinde basebenzisa ukuthambekela ekusebenziseni ukudonsa okuguquliwe, benethemba lokuthi kuzobasiza ukuthuthukisa imisipha abayidingayo uma kuziwa ekwenzeni into yangempela.

Ekugcineni kuphela abesifazane abane kuphela abakwazi ukuqedela ukudonsa yize bonke behlise amafutha omzimba wabo okungenani ngamaphesenti ama-2 futhi bakhuphula amandla abo omzimba ophezulu ngamaphesenti angama-36.

"Besicabanga ukuthi singathola wonke umuntu ukuthi enze okukodwa," kusho uPaul Vanderburgh, onguprofesa wezokuzivocavoca umzimba, isikhulu esisebenza naye kanye nomphathi wase-University of Dayton futhi ongumbhali wesifundo, utshele i New York Times.

Uma ufunda le ndaba, ungavumeli ukuthi ikudikibalise - hhayi bonke ochwepheshe bavumelana neziphetho.

UJay Cardiello, uMhleli-Wokuqina Komzimba we-SHAPE, futhi ongumsunguli we-JCORE, uthi indlela yokufunda ibinamaphutha.

"Kufanele uqeqeshe indlela odlala ngayo. Ungalindela ukuthi umdlali we-volleyball azi ukuthi angadlala kanjani ibhola? Lesi sifundo besingenalo uhlelo oluhle lokuqeqesha, futhi konke okuqinisekisayo ukuthi ngeke ukwazi ukudonsa - ekugcineni,” usho kanje.

Isici esisodwa isifundo esingazange sikhulume kahle ngaso, uCardiello uzizwa, ukuthi abesilisa nabesifazane bahlukile, kepha lokho akufanele kuthikameze ikhono lakho lokwenza ukudonsa.

"Abesifazane bangase bangabi namakhemikhali athambekele ekwakheni imisipha eminingi njengamadoda, kodwa asikho isizathu sokuthi owesifazane onempilo, oqinile akakwazanga ukufunda ukudonsa," usho kanje.

Ukudonsa ngempela ukunyakazisa umzimba wonke, uCardiello uyanezela, futhi kufanele usebenze wonke amaqembu akho emisipha emikhulu nancane ukuze ukwenze kahle.

Uma umgomo wakho ukufunda ukuthi ungakwenza kanjani ukudonsa, nansi eminye iminyakazo ongaqala ukuyifaka ekusebenzeni kwakho kwansuku zonke:

1. Ukudonsela phansi okungemuva. Qiniseka ukuthi awuboshiwe imilenze yakho ngenkathi wenza kanjalo.

2. Ama-curls e-Bicep. Kwenze lokhu ususendaweni yokuma ngoba ufuna ukulingisa ukunyakaza kokudonsa ngangokunokwenzeka futhi ngeke uqale labo abahlezi.

3. Ukuphusha. Ukusondelana, ukubamba okubanzi, nokugingqiza ngebhola lomuthi kuzoletha ukuzivocavoca umzimba okuphelele.

4. Ama-dricep dips.

"Ekugcineni, lolu cwaningo alwenzi lutho ukuhlomisa abesifazane," kusho uCardiello. “Okushiwo lolu cwaningo wukuthi ningabantu besifazane anikwazi ukwenza lokhu, okuyinto osunesikhathi eside nilwa nayo.

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