Okuqukethwe
Uhlelo olulodwa lokuqeqesha abesilisa nabesifazane
Khohlwa ukuthi abesilisa nabesifazane badinga ukusebenzisa okuhlukile. Thola ukuthi kungani abafana namantombazane kufanele basebenzise ngendlela efanayo. Phonsa eceleni ama-dumbbells abomvana bese uzihlolela lolu hlelo olunamandla lokuzivocavoca!
About the Author: UTony Gentilcore, oQinisekisiwe wokuSebenza nokuSebenza koQeqesho
Nentombi yami, lokhu kwenzeka cishe kuwo wonke ama-Workout. Ngemuva kokuqedela ngokuzethemba uchungechunge lwamasethi endaweni yokugcwala, omunye wabazivocavoci uya kuye abuze ngokuqapha ukuthi wenza muphi umdlalo noma yimuphi umncintiswano awulungiselela wona. “Empilweni,” uphendula njalo. Abantu abaningi bayayithanda le mpendulo, kepha abanye abantu bayashaqeka ngayo. Abakwazi ukuthola ukuthi kungani intombazane ibulala abantu, i-squats nge-barbell bese ikhuphuka kubha evundlile ngenjabulo.
Nginesiqiniseko sokuthi uyakuqonda engikutholayo. Amantombazane awaqeqeshi njengabafana, akunjalo? Abakwazi ukuphakamisa izinsimbi, akunjalo? Kungani abesifazane bedinga ama-squats, imishini yokuhlanza ibhentshi, noma ukudonswa uma bengaqhudelani ekwakheni umzimba, benza noma yimuphi umdlalo noma i-wrestling, futhi bengasebenzisi amandla ezimpilweni zabo zansuku zonke?
Intombi yami idida abaningi abaya ejimini, ngoba bajwayele ukubona abesifazane njengezimbali ezintekenteke okuphikiswa ngazo okunzima. Lokhu nezinye izinkolelo-ze eziningi, ezifakwe kubamele ubulili obuhle 24/7, kungabizwa ngokuphepha ngokuthi umbhedo ophelele. Umbono wokuthi abantu besifazane abakwazi ukuqina nezemidlalo futhi akufanele baphakamise izinsimbi wukungaqondi okucasulayo okufanele kuphele!
Qeqesha okufanayo
Ezimweni eziningi, abesilisa nabesifazane kufanele bazivocavoce ngendlela efanayo. Cha, impela, ngiyakuqonda ukuthi ngokombono wobuhle, abesilisa nabesifazane baphishekela izinhloso ezahlukahlukene: abesilisa bavame kakhulu ukuqhutshwa futhi baqine, nabesifazane - bancane futhi balingane. Iqiniso liwukuthi, ungazifeza lezi zinhloso usebenzisa izinhlelo ezifanayo zokuzivocavoca, futhi udinga ukwazi ukuthi awukwazi ukudala isibalo se-sexy nesincane ngaphandle kokuthola ubukhulu bemisipha!
Futhi ukwakha izicubu zomzimba, kufanele uphakamise izinsimbi futhi unikeze umzimba amakhalori anele ukuze ululame. Imisipha ayiveli ngomlingo, futhi amasethi angapheli ama-20 reps ane-5kg dumbbells nawo awenele. Akukhathalekile ukuthi uyindoda, ungowesifazane noma uyiMartian.
Inani lemicu yemisipha nomzamo odingekayo wokuphakamisa isisindo esingabalulekile kangako uma kuqhathaniswa nokuphakamisa izinsimbi zangempela izikhathi eziyi-6-10 ukwehluleka kwemisipha. Kunesikhathi nendawo yokusebenza okuphezulu, kepha kimi kubonakala sengathi indima yabo ihaba kakhulu, futhi lokhu kuholela emiphumeleni engagculisi.
Ngaphandle kokungajwayelekile, kunzima kakhulu ngabesifazane ukuthola imisipha, ngoba i-testosterone ephindwe izikhathi eziyishumi ijikeleza emzimbeni wesifazane kunowesilisa. Futhi ukuxazulula le nkinga, amantombazane kaningi kufanele aqeqeshe okungenani, kepha aphindwe kabili kunabafana.
Imilenze ayifani
Uma kukhulunywa ngokuzivocavoca umlenze, ngithatha indlela ehluke kancane lapho ngisebenza nabobulili obufanele. Ngemuva kwakho konke, abesifazane abaningi abajahi ama-quads amise okwezinyembezi, futhi uma kunjalo, ifulegi lisezandleni zabo!
Ngokwami ukubona ngiyazi ukuthi ngawo kanye umzuzu lapho intombazane ingakwazi “ukungena ku-jean eyithandayo eqinile” ngoba izinkalo zayo sezikhule zaba ngamasentimitha amahlanu, ngizojeziswa kabi. Ukugwema isiphetho esingenakulinganiswa, ngigxila ekuqeqesheni imisipha ngokuhlukahluka kwezingqimba ze-sumo nezaseRomania ezisebenza ngezintambo, futhi ngiphoqa namakhasimende ukuthi enze ibhuloho le-barbell elibulala imisipha ekhazimulayo.
Vele, ngifaka nezikwele ohlelweni lokuqeqesha, kepha ngincoma ukuma okubanzi kwamantombazane futhi njalo ngifeze inqubo ephelele yokwenza ukunyakaza. Ukwenza lokhu, ngibafundisa ukuthi bangaphuli imilenze yabo emadolweni, kepha bancike ngomusa ngesikhathi sokunyakaza okwehla kwezinqe, ukuze umthwalo omkhulu uwe kwi-quadriceps.
Ukuqondisa i-quadriceps, ngisebenzisa ngenkuthalo lezo zinketho zokuvivinya umzimba ezakha umthwalo ogcizelele emisipheni yethanga. Ikakhulu, ngincamela ukubuyela emuva noma ohlangothini ohlangothini kunamaphaphu ajwayelekile nezinyathelo kupulatifomu yesinyathelo. Izeluleko ezibonakala zingasho lutho, njengokutshekisa umzimba wakho uye phambili kancane phakathi nezimphunga, zingabucayi. Ngisho ukugoba okuya phambili okuncane kuguqula ukugxila emisipheni ekhazimulayo nasemisipheni, kuyilapho ukuma okuqondile kuhlangene nesimo sethole esiqondile kubeka ingcindezi enkulu ku-quadriceps.
Isikhathi sokuphakamisa izinsimbi
Azikho izimo eziningi kakhulu lapho abesifazane kungafanele basebenzise ngendlela abesilisa abenza ngayo. Vele, isimo esinjengokukhulelwa siyiguqula ngokuphelele le ndaba futhi sidinga ingxoxo ehlukile, kepha kwezinye izimo, amantombazane kufanele aqeqeshe ngendlela efanayo nabafana, ukuze akhe umzimba oqinile futhi omuhle ngosizo lwezinhlelo zokuqeqesha ezifanele !