Iindaba

Ukuba nemigca yezihlunu enempilo kwaye wenze umzobo osempilweni, akwanelanga ukunyusa ukuqina komthambo we-aerobic kuphela. Ukuphucula ukusebenza kakuhle komzimba kunye nokwandisa isantya sokutshisa amafutha kufuneka kudibaniswe nokuqeqeshwa kwamandla. Nangona kunjalo, ngenxa yokungabikho kwesikhokelo sobuchwephesha, akulula ukufikelela kwizixhobo ezifanelekileyo zokufaneleka kwimpilo yemihla ngemihla, okukhokelela kwizinga eliphantsi lokungena koqeqesho lwamandla. Ukuze abantu abaninzi babenendlela yokomelela kwezenzululwazi,izibuko zokufanelekayandisa imephu esebenzayo, udibanise uqeqesho lwamandla kwindawo yobomi, unikeze isikhokelo sokuqina komzimba, kwaye uvuselele amandla amatsha okuba sempilweni kwekhaya.

Ukuzivocavoca kwe-Aerobic kunceda abantu batshise amanqatha, ngelixa ukuqeqeshwa kwamandla kunokunyusa ukusetyenziswa kwamandla, ukuyeka ukulahleka kwemisipha, kunye nokukhawulezisa imetabolism yabo. Ngenxa yokuba kulula ukuqalisa uqeqesho lwe-aerobic, abantu abaninzi banokwenza bebodwa ekhaya. Kodwa uqeqesho lwamandla ludinga izixhobo ezithile kunye nesikhokelo sobuchule, ukucenga abantu abaninzi.

Ukwehlisa umda woqeqesho lwamandla, isipili sokuqina sixhotyiswe ngengalo yamandla ekrelekrele kunye nomzimba obhityileyo ongu-0.1 ㎡, okuvumela abantu ukuba babe namava oqeqesho lwamandla antywilisiweyo ekhaya. Logama nje ukufikelela ingalo kwizincedisi zobungcali, unokuvula ezahlukeneyo imo yoqeqesho amandla, ukuqonda umkhuba umatshini, ezifana ukunyanzela ingalo ngomqheba unxantathu, intambo ezimbini, bar, ukubheqa elifutshane, esinqeni, unyawo umbutho izincedisi indibaniselwano, unokuvula Smith, umatshini ukubheqa, umatshini ski, gantry, barbell / dumbbell amandla ezifana umsebenzi isixhobo. Kwaye isipili sokufanelekaIngalo yamandla ekrelekrele ibhetyebhetye kakhulu, inokulungelelaniswa ngakumbi kwegiya, ibe nohlengahlengiso olu-2 olusecaleni kunye ne-7 yohlengahlengiso longitudinal, i-2.1 yeemitha zokutsala intambo inokuhlangabezana nemfuno yee-angle ezininzi, uqeqesho lokuzilolonga, ukusebenza kulula kunesixhobo sokuqina komzimba, inkqubo yayo yobunzima bedijithali ekrelekrele, inokuba nohlengahlengiso lobunzima obuninzi (i-80 KG yohlengahlengiso lobunzima, uhlengahlengiso lwe-motor 40, ulungelelwaniso lwe-40G yeyunithi ubunzima bohlengahlengiso oluphambili, yithi ndlela-ntle kwingxolo yoqeqesho lwentsimbi, akukho xinzelelo lwe-inetia, unobuhlobo ngakumbi kumalungu.

Ngezixhobo zoqeqesho lwamandla, awunakuyenza ngaphandle kwesikhokelo sobuchule. Ke ngoko, isibuko sokuzilolonga sineengcali ezakhelwe ngaphakathi, eziya kuthi zikhaphe kuyo yonke inkqubo yoqeqesho. Ngokusebenzisa ilizwi, baya kunceda abantu balungise indlela yabo yoqeqesho kunye nokuphucula isimo sabo sokuzivocavoca. Izibuko zokufaneleka nazo zibonelela ngenani elikhulu leekhosi zengcali, Zombini iiklasi ze-ic ezinceda abantu ukuba balahlekelwe ngamanqatha ngokuvuya, Njengomdaniso "oshukumisayo kunye no-aerobic," Vumela abantu bahambe ngesigqi, Ngoqeqesho olufutshane kunye olusebenzayo kakhulu, Ukukhulula amandla okugubha iikhalori, ukutshisa amanqatha; Kukho noqeqesho olukhethekileyo lwamandla afana ne "May 4th Youth", Ngokusebenzisa "ukuqeqeshwa kokutyhala imilenze ephezulu", "ukuhlaselwa ngasemva", "i-novice ephantsi yokuqeqeshwa kwemisipha yomlenze" kunye nezinye iikhosi, Ukukhokela iindawo ezahlukeneyo zezakhono zamandla ombane, Ukwandisa umxholo we-muscle kwiindawo ezininzi ezifana nesifuba, ihlombe, umva kunye namalungu angaphantsi, Ziqhelanise nomfanekiso omhle ngesitayela, umgca kunye nenyama.

I isipili sokufaneleka kuphela ithatha i-0.1 ㎡ yendawo, edibanisa izixhobo zobuchwephesha bokufaneleka kunye nesikhokelo sokuqina kwezesayensi kwindawo yobomi, kwaye ibonelela ngesicwangciso sokuqina komzimba esifanelekileyo, esiphucula ukusebenza kakuhle kokuqina kwekhaya kwaye sivuselele amandla abantu ezemidlalo.