Iindlela ezi-3 zokulandela uQeqesho lwamandla akho

Umxholo

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Ukuba unokucinezela ibhentshi okanye ukhuphe ubunzima obuninzi namhlanje kunokuba ubunokuthi kwinyanga ephelileyo, kuyacaca ukuba uya usomelela. Kodwa ukukhetha i-kettlebell enzima ayisiyiyo kuphela kwendlela yokuxela ukuba uqeqesho lwakho lwamandla luyahlawula. Jonga ezi ndlela zintathu zokulandelela inkqubela yakho kwaye wazi ngokuqinisekileyo ukuba ufumana amandla.

Landlela intliziyo yakho

Ayiyomfihlo into yokuba ukwenza uqeqesho olumandla kubuyisela izinga lokubetha kwentliziyo yakho. Kodwa ukulandelela eli nani kunokukukhokelela ekuzuzeni amandla kunye nokuphuculwa kwentliziyo. "Ukuba uya usomelela, isantya sentliziyo yakho asizukutsiba phezulu xa uphakamisa ubungakanani obulinganayo besisindo kwiiseshoni ezizayo, utshilo uJosh Ax, ingcali yezondlo eqinisekisiweyo kunye nomseki-mbumba wenkqubo yoqeqesho lwexesha leBurstFIT . Ukulandela umkhondo wamandla akho ngale ndlela, nxiba esweni ukubetha kwentliziyo nanini na xa usebenza kwaye uhlala ujonga idatha emva koko.

Hlala ujonge imisebenzi yasekhaya

Unokwazi kakhulu ukuba ungaphakamisa ubunzima obungakanani xa umi phambi komqolo wee-dumbbells. Kodwa esona sizathu siphambili sokusebenza kumandla akho zizinto ozenzayo ngaphandle yomthambo uziva ulula. "Njengoko amandla akho ephucuka, uyakuqaphela ukuba unexesha elilula lokwenza imisebenzi elula yokuphila kwansuku zonke," utshilo uT Todd Miller, Ph.D., kunye nosekela mongameli we-National Strength and Conditioning Association. Nika ingqalelo kwindlela oziva ngayo ukwenza yonke into ukusuka ekuphatheni ukutya okanye emntwaneni kunyuke izinyuko ukuya ekuvuleni iingqayi ekhitshini. "Yonke le misebenzi iyakudinwa kancinci njengoko amandla akho esonyuka," utshilo.

Zama iTracker entsha

Inani lamanyathelo owathathayo imihla ngemihla kukulandela ngokukhawuleza, ngenxa yobuninzi beetrackers zomsebenzi kwimarike. Kodwa i-PUSH, ibhendi entsha ekhoyo ngoNovemba 3, yeyokuqala ethembisa ukulinganisa amandla akho. Ijonga i-reps kunye neeseti zomsebenzi ngamnye owenzayo kwaye ubala amandla akho, amandla, ibhalansi kunye nesantya. Nge-app ebandakanywayo, ungajonga emva kwinkqubela phambili yakho kwaye wabelane ngezibalo nabahlobo okanye umqeqeshi ukuze uhlale uphendula.

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