Weight Training for Women

Steveloper

Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Khomba amaqembu emisipha eminingi, ukhuphule amandla, futhi wakhe izicubu ezithambile ngokujima kwethu kwasekhaya. Uma ubheke ukunciphisa umzimba noma nje ulondoloze umzimba wakho, zama ukunciphisa i-cardio amasonto ambalwa ukuze ugxile kulezi zivivinyo zokuqeqesha amandla zabesifazane ezikhuphula i-metabolism futhi zakhe izicubu ezithambile.

Uma umusha ekuqeqesheni isisindo, ungakhathazeki. Sidale amaviki amane okuqeqeshwa kwamandla kwabaqalayo kwabesifazane ukukusiza ukuthi wakhe isisekelo esiqinile sokuqeqeshwa kwamandla futhi uguqule umzimba wakho uwubeke endaweni entsha ngemva kwayo yonke leyo cardio. Izinhlelo zethu zokuqeqesha eziqondile zabesifazane zilungele noma yimuphi owesifazane ophile kahle ofuna ukuguqula umzimba wakhe ngohlelo oluhle lokuphakamisa izinsimbi.

Ngokwakha imisipha emzimbeni wonke—ubonakala uqinile, uqinile, futhi ucacile.
Umgomo uwukusiza ukuthi uthuthukise ithoni yemisipha ethambile futhi esebenzayo ngokusebenzisa ama-lifts ayisisekelo. Ukuzivocavoca ngokwako kuqondise umzimba wakho ophansi kathathu ngeviki ngokugxila okuqinile ku-glutes yakho, nomzimba wakho ongaphezulu kabili ngeviki ngokugxila ekudwebeni imisipha yezingalo.

Kubonakala sengathi akuwona kuphela amadoda ajabulela ukuphakamisa izinsimbi. Namuhla, usethubeni elifanayo lokubona abesifazane ejimini, be-squatting, bebhentshi, futhi bebulala. Ukunyakaza kwe-weightlifter yabesifazane manje sekusungulwe kakhulu, futhi sicabanga ukuthi lokho kuhle kakhulu. Yingakho sihlanganise lezi zindlela zokujima zabesifazane ukuze zibasize ohambweni lwabo lokufaneleka. Abantu bathole ukuthi ukuphakamisa izinsimbi njengomuntu wesifazane ngeke kukwenze wengeze amakhilogremu angu-50 omsipha kuhlaka lwakho ngobusuku obubodwa. Eqinisweni, kwatholakala ukuthi ukuqeqeshwa kokumelana kunikeza i-shapelier, i-curvier, i-leaner, i-physique echazwe kakhulu kuneyodwa engatholwa nge-cardio yodwa.

Lolu hlelo lokuqeqeshwa kwesisindo sowesifazane ludinga ukuthi ugxile ezintweni ezimbili—ukuzivocavoca nokudla. Lezi zibaluleke ngokulinganayo futhi zisebenza ngokubambisana ukukhuthaza umzimba ophelele.

Umhlahlandlela Wabaqalayo Wokuqeqeshwa Kwesisindo
Kungakhathaliseki ukuthi umgomo wakho uwukwakha imisipha noma ukuzuza umzimba oqinile, othonisiwe, ukuphakamisa izinsimbi kungakusiza ukuba ufike lapho.

Ukuqeqeshwa kwesisindo, okwaziwa nangokuthi ukumelana noma ukuqeqeshwa kwamandla, kwakha imisipha ethambile, enamandla, kuqinisa amathambo namalunga, futhi kungasiza ukugcina umzimba wakho usesimweni esinempilo - okusho ukuthi uzoshisa amakholori engeziwe ngisho nalapho uphumule.

Awudingi izisindo ukuze wakhe imisipha ethambile futhi wenze umzimba wakho uzwakale. Njengesibonelo, kwezinye izivivinyo zokuqeqesha amandla, njengama-pushups noma amaphaphu, udinga kuphela isisindo somzimba wakho ukuze unikeze ukumelana. Unganweba izinketho zakho zokujima ekhaya ngama-dumbbells.
Ama-kettlebell, angamabhola anesisindo anezibambo, angenye inketho ethandwayo. Izivivinyo eziningi ze-kettlebell zisebenza ngamaqembu amaningana emisipha ngesikhathi esisodwa, okuwenza aphumelele ekuqeqesheni umzimba ogcwele, ikakhulukazi uma ufushane ngesikhathi.