Umzali wokuphakamisa angalandelwa emuva ekuqaleni komlando orekhodiwe lapho okuthakaselayo kwesintu okunamandla angempela kungatholakala phakathi kwezingoma zakudala ezihlukahlukene.Emindenini eminingi yasendulo, babezoba netshe elikhulu ababezozama ukuliphakamisa, futhi abokuqala abaliphakamisa babezobhala igama labo etsheni.Ukuzamazama okunjalo kuye kwatholakala ezinqabeni zamaGreki naseScotland.Ukulungiselela ukuphikiswa okusesilinganisweni kubuyela emuva ngokuyisisekelo eGreece Yakudala, lapho amahlebezi avela kude nakude ephakamisa ukuthi u-Milo waseCroton walungisa ngokuhambisa inkonyane emhlane wakhe usuku ngalunye kuze kube yilapho selikhule ngokuphelele.Omunye umGreki, udokotela uGalen, ubonise izindlela zokulungiselela amandla kusetshenziswa i-haltered (uhlobo lokuqala lwesisindo samahhala) eminyakeni eyikhulu lesibili.
Izibalo zamaGreki zakudala nazo zibonisa izinto ezifezwayo.Imithwalo yayingamatshe amakhulu, nokho kamuva yadedelwa izisindo zamahhala.Isisindo sesandla sahlanganiswa nesisindo samahhala ku-50% yakamuva yeminyaka engamakhulu ayishumi nesishiyagalolunye.Izisindo zakuqala zazinamagilobhu angenalutho ayengalayishwa ngesihlabathi noma isibhamu somthofu, kodwa ngaphambi kwekhulunyaka lezi zathathelwa indawo isisindo samahhala sokupakisha amapuleti esivame ukusetshenziswa namuhla.
Ngale ndlela yaziwa kakhulu phakathi neminyaka eyi-100 yeshumi nesishiyagalolunye, futhi selokhu kwathi nhlo ibuyile emdlalweni njenge-clubbell.
I-Weightlifting yethulwa okokuqala kuma-Olympics ku-1896 Athens Olympic Games njengocezu lwemidlalo yesitayela sama-olympic, futhi kwamukelwa ngokusemthethweni okufanayo nesenzakalo sokumangalela ngo-1914.
Iminyaka yawo-1960 yabona ukwethulwa kancane kwemishini yokusebenza emandleni asathakaselekayo alungiselela izikhungo zangaleso sikhathi.Ukunyuswa kwesisindo kwaduma kancane kancane ngeminyaka yawo-1970, kulandela ukufika kwefilimu esebenzayo i-Siphoning Iron, kanye nedumela elalandela lika-Arnold Schwarzenegger.Kusukela engxenyeni yokugcina yeminyaka yawo-1990, amanani akhulayo abesifazane athathe amandla okuphakamisa;kusukela manje, cishe oyedwa kwabahlanu izintokazi US iqhaza ekuphakamiseni isisindo ngesisekelo standard.
Ngale ndlela, kufanele uqine futhi uqine kodwa mhlawumbe ngeke ufune ukunikela ngawo wonke amandla akho endaweni yomsebenzi ovusa izinto edolobheni.Uma ungakujabuleli ukugijima amabanga abalulekile noma imizuliswano yokubhukuda echibini, ukuphakamisa izinsimbi kungase kube yisinqumo esingcono kakhulu kuwe.Kubonisiwe ukuthi ukusetshenziswa kwangempela kwegiya eliphakamisa amandla, isibonelo, imithwalo yamahhala nemithwalo yezandla ingakusiza ekusekeleni inhliziyo yakho.
Yini oyidingayo ukuze uqale ukuqeqeshwa kwesisindo?
Uma ungakaze uphakamise imithwalo, cabanga ukuqala ngosizo lomeluleki wezempilo oqinisekisiwe.Bayoba nokukhetha ukukubonisa ukwakhiwa kwangempela kokuzivocavoca okungaguquki futhi bamise uhlelo lokuhlela amandla olwakhelwe ngokukhethekile izidingo zakho.
Izikhungo ezahlukahlukene zemfundo ephakeme noma izikhungo zempilo zinikeza izifundo ezibalulekile ngaphandle kwezindleko, noma zinabaqeqeshi abatholakalayo uma unemibuzo.Ngaphezu kwalokho, kukhona abeluleki abahlukahlukene bezempilo abaqeqesha amaklayenti kuwebhu, ngezigaba zevidiyo.
Ngenkathi izinto eziningi ezigxile kuzo zinenhlanganisela yemishini evimbayo nemithwalo yamahhala, isibonelo, imithwalo yamahhala nemithwalo yezandla, ungathola ngendlela efanayo umsebenzi wokuphakamisa amandla usuphelele ekhaya ngezinto ezibalulekile.
Isinqumo esihle
Amathiphu okuphakamisa amandla kwabaqalayo
Kulungele
Okunye ukuthuthukiswa okunomthelela omkhulu, isibonelo, ukugijima kwemizuzu emi-5 noma ukuhamba okumangalisayo, kuzokhulisa uhlaka lwezifundo emisipha yakho futhi kwenze kube lula ukunyakaza okuhloniphekile.Ukusebenza ngentambo noma ukwenza amajekhi okweqa imizuzu embalwa ngokufanayo kuyizinketho ezimangalisayo zokufudumala.
Qala ngezisindo ezilula
Udinga ngempela kungakhathaliseki isisindo ongakwazi ukusiphakamisa 10 izikhathi ezihlukahlukene ngohlelo oluqinisekisayo.Qala ngezifundo ezi-1 noma ezi-2 ze-accentuation eziyi-10 kuye kwezingu-15, futhi kancane kancane uqhubekele kumasethi ama-3 noma ngaphezulu.
Isinyathelo ngesinyathelo khulisa isisindo.Ngokuqondile lapho ungenza ngokungangabazeki inombolo ehlongozwayo yamasethi nama-reps, khulisa isitolo ngamaphesenti angu-5 kuya kwangu-10.Hlola ukuze uqinisekise ukuthi lesi isisindo esikulungele ngaphambi kokwenza isenzo esigcwele.
Phumula into efana ne-60 phakathi phakathi kwamasethi
Lokhu kuvimbela ukukhathala kwemisipha, ikakhulukazi njengoba uqala.
Khawulela isenzo sakho ukuthi singabi ngaphezu kwemizuzu engama-45
Ungathola isenzo osidinga ngempela kulesi sikhathi.Imicimbi emide yokuxhumana nabantu ingase ingasheshi imiphumela ethuthukisiwe futhi ingase yandise ukubheja kwakho kokutubeka nokukhathala kwemisipha.
Yelula kahle imisipha yakho ngemva kokunyakaza kwakho
Ukukhula kungasiza ekusizeni ukuguquguquka kwakho, ukunciphisa ingcindezi ye-muscling, futhi kunciphise ukubheja kwakho kokulimala.
Phumula kahle phakathi phakathi kokusebenza
Ukuphumula kunikeza imisipha yakho isikhathi sokululama kanye nokufaka kabusha izitolo zamandla ngaphambi kokusebenza kwakho okulandelayo.
Uhlelo lokuphakamisa amandla
Uma unesifiso sokukhuthaza ukuzimisela, izinqubo ezintathu zokuphakamisa amandla izinsuku eziyisikhombisa zingase zinikeze imiphumela oyidingayo.
Njengoba kuboniswa ucwaningo lwango-2019 Umthombo Othembekile, ukwenza isimiso sokuphakamisa amandla izikhathi eziningi isonto ngalinye empeleni kusebenza kahle njengemisebenzi engaguquki eyengeziwe yokwakha amandla.
Kunoma ikuphi, ukuze ukhuthaze insada, uzodinga ukwenza ukuphindiselwa okwengeziwe nemisebenzi eminingi engami.
Ungasebenza zonke izinyanda zemisipha yakho phakathi nomsebenzi, wenze izinhlelo ezi-1 noma ezi-2 zazo zonke izenzo ozoziqala, futhi uqhubekele phambili ukhuphukele kumasethi engeziwe noma imithwalo esindayo njengoba izivivinyo ziba sobala kakhulu.
Khona-ke futhi, ungagxila emaphaketheni emisipha angacacile ngezinsuku ezicacile.Ngokwesibonelo:
Isinyathelo ngesinyathelo sokuphakamisa amandla
UMsombuluko:Isifuba, amahlombe, imisipha yengalo yangemuva, nokugxila
isandla isisindo esifubeni press
khulula isisindo ehlombe press
isandla isisindo emuva ingalo ukuthuthukiswa kwemisipha
ibhodi
NgoLwesithathu:
Emuva, ama-biceps, nokugxila
isisindo sesandla imigqa yengalo eyodwa
ukuphenduka kwe-bicep
ukumelana nebhande ukudonsa isodwa
ibhodi
NgoLwesihlanu:
Imilenze nokugxila
ziyanyakaza
squats
ithole liyaphakamisa
ibhodi
Njengoba uqhubeka ulunge kakhulu ngokuphakamisa amandla, ungalungisa izivivinyo ozifinyelela kunqwaba yemisipha ngayinye.Qiniseka ukuthi ungeza isisindo kanye namasethi amaningi njengoba uthuthukisa i-mettle yakho.
Izinzuzo ze-fortitude ukulungela zigcinwe isayensi
Kunezinzuzo eziningi zokusetha amandla ezingase ziqede ukuchuma kwakho.
1.Ikwenza ube nesisekelo
Ukuhlela amandla kukusiza ukuthi ube nesisekelo.
Ukuthola amandla kukunikeza ukuthi wenze imisebenzi yansuku zonke eyinkimbinkimbi kakhulu, isibonelo, ukudonsa ukudla okujulile noma ukuhambahamba nezingane zakho (3Trusted Source, 4Trusted Source).
Ukwengeza, ibhekene nomdlalo wokusubatha kwezemidlalo odinga isivinini, amandla, namandla, futhi ingazama ukusiza abaqhudelana ngokukhuthala ngokuvikela isisindo esifanelekile (3Trusted Source, 4Trusted Source).
2.Idla ama-calories ngendlela efanele
Ukuhlela amandla kusiza ukusekela ukumuncwa kwakho ngezindlela ezimbili.
Kunoma ikuphi, ukwakha imisipha kukhulisa izinga lakho le-metabolic.Imisipha iphoqa kakhulu ukwakheka kwe-metabolic kunamafutha amaningi, okukuvumela ukuthi udle ama-calories amaningi athule kakhulu (5Trusted Source, 6Trusted Source).
Okwesibili, ucwaningo lubonisa ukuthi izinga lakho le-metabolic linwetshwa lifike emahoreni angama-72 ngemuva kokusebenza kokuzilungiselela.Lokhu kusho ukuthi ngempela usebenzisa amahora amakhalori engeziwe kanye nezinsuku ngemuva komsebenzi wakho.
3.Yehlisa amafutha esiswini
Amafutha abekwe eceleni endaweni ephakathi nendawo, ikakhulukazi amafutha emvelo, axhumene nokubheja okunwetshiwe kokungcoliswa okuqhubekayo, okuhlanganisa isifo senhliziyo, ukutheleleka kwesibindi esinamafutha angenatshwala, isifo sikashukela sohlobo 2, kanye nezinhlobo ezisobala zokukhula okuyingozi.
Ukuhlola okuhlukahlukene kujabulela ukuboniswa ukuhlomula kokuzilolonga okuhlela kwe-fortitude ngokuncipha kwesisu kanye nesisindo somzimba esigcwele esilinganisweni samafutha.
4.Ingakusiza ngokubonakala ukhululekile
Njengoba wakha imisipha eminingi futhi ulahlekelwa amafutha, uzobonakala unamafutha amancane.
Lokhu kungenxa yokuthi imisipha iminyene kakhulu kunamafutha, okusho ukuthi idla indawo encane emzimbeni wakho wephawundi.Kule migqa, ungase ulahlekelwe ukunyakazisa okhalweni lwakho noma ngabe ubona ushintsho lwenombolo esikalini.
Ngokufanayo, ukulahlekelwa imisipha ngokumelene namafutha kanye nokwakha imisipha egxilile futhi emikhulu kubonisa ukuchazwa kwemisipha eyengeziwe, okwenza ukubukeka okugxilile nokunganamafutha.
5.Yehlisa ukubheja kwakho kokuwa
Ukuhlela amandla kunciphisa ukubheja kwakho kokuwa, njengoba usukulungele kangcono ukusiza umzimba wakho.
Kukho konke ukwethembeka, ucwaningo olulodwa oluhlanganisa abantu abadala abangu-23,407 abadlule iminyaka engama-60 ubudala ngokwehla ngo-34% phakathi kwabantu ababambe iqhaza ohlelweni lwesenzo olunobulungiswa oluhlanganisa ukuvivinya ibhalansi nokuhlola kanye nokulungela okunengqondo.
Ngenhlanhla, izinhlobo eziningi zokuqina ezizilungiselelayo ziye zaboniswa ukuze zibe nengqondo, isibonelo, i-jujitsu, ukuqeqeshwa kwesisindo, nebhande lokumelana nesisindo somzimba kuyasebenza.
Isikhathi sokuthumela: Feb-04-2023