Indlela yokuphucula amandla akho okubamba

Umxholo

• Eyona mithambo ilungileyo yokuphucula amandla okubamba
• Ithawula itawuli
• Yenziwe njani:
• Ukujija ngesandla
• Yenziwe njani:
• Abafileyo baxhonyiwe
• Yenziwe njani:
• Ukuthwala komfama
• Yenziwe njani:
• Ukudibanisa ukuhanjiswa
• Yenziwe njani:
• Ipleyiti encinci
• Yenziwe njani:
• Uwalinganisa njani amandla okubamba?
• Nguwuphi umndilili wokubamba amandla kumadoda nabasetyhini?
• Kutheni kubalulekile ukubamba amandla?
• Iindlela zokuthatha eziphambili

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuphucula amandla okubamba kubaluleke kakhulu njengokuqinisa amaqela amakhulu emisipha afana ne-biceps kunye ne-glutes.

Ukubamba amandla kukuqina ngokuqinileyo nangokukhuselekileyo kwizinto, kwaye zinzima kangakanani izinto onokuzibamba.

Masingene kwimithambo ephezulu yokuphucula amandla akho okubamba, indlela yokuyilinganisela, kwaye ithini inzululwazi malunga nokuba kutheni kubalulekile.

Eyona mithambo ilungileyo yokuphucula amandla okubamba

Zintathu iintlobo eziphambili zamandla onokubaphucula:

• Ukuqhekeza: Oku kubhekisa kwindlela owomelele ngayo ukubamba kwakho usebenzisa iminwe kunye nentende yesandla sakho.
• Inkxaso: Inkxaso ibhekisa ekubeni ungabamba ixesha elingakanani entweni okanye uxhomeke kwinto ethile.
• Cofa: Oku kubhekisa kwindlela onokuthi ucinezele ngayo into phakathi kweminwe yakho nasesithupheni.

Ithawula itawuli

• Uhlobo lokubamba: tyumza
• Izixhobo ezifunekayo: itawuli, amanzi

Yenziwe njani:

1. Sebenzisa itawuli phantsi kwamanzi de ibe manzi.
2. Bamba isiphelo ngasinye setawuli ukuze ibe ngokuthe tyaba phambi kwakho.
3. Bamba iziphelo kwaye uhambise isandla ngasinye kwicala elichaseneyo ukuze uqale ukujija amanzi kwitawuli.
4. Wring itawuli de ungafumani manzi kwakhona kuyo.
5. Gcoba itawuli kwakhona kwaye uhambise izandla zakho kwelinye icala ukuze usebenze zombini iintlobo zokubamba.
6. Phinda amanyathelo 1 ukuya ku 5 ubuncinci amaxesha ama-3.

Ukujija ngesandla

• Uhlobo lokubamba: tyumza
• Izixhobo ezifunekayo: ibhola yoxinzelelo okanye ibhola yentenetya, ukubamba umqeqeshi

Yenziwe njani:

1. Beka intenetya okanye ibhola yoxinzelelo entendeni yesandla sakho.
2. Cinezela ibhola usebenzisa iminwe yakho kodwa hayi ubhontsi.
3. Clench uqinise kangangoko unakho, emva koko ukhulule ukubamba kwakho.
4. Phinda oku malunga nama-50-100 amaxesha ngemini ukuze ubone iziphumo ezibonakalayo.

Abafileyo baxhonyiwe

• Uhlobo lokubamba: inkxaso
• Izixhobo ezifunekayo: ibar yokutsala okanye into ethe tyaba ethe nkqo enokubamba ubunzima bakho

Yenziwe njani:

1. Bamba ibar yokutsala kunye neentende zakho kunye neminwe yakho phambili ngaphezulu kwebar (ukubamba kabini).
2. Ziphakamise (okanye uphakamise imilenze) ukuze uxhonywe kwibha kunye neengalo zakho ngokuthe tye.
3. Bamba ixesha elide njengoko unako. Qala ngemizuzwana eli-10 ukuba ungowokuqala ngokupheleleyo kwaye wandise ixesha lakho ngokunyuswa kwemizuzwana eli-10 ukuya kwimizuzwana engama-60 njengoko usiya ukhululeka ngokwenza umthambo.
4. Nje ukuba ukhululeke ukubamba le, umceli mngeni ngokugoba iingalo zakho kwi-angle ye-90-degree kwaye ubambe ukuya kuthi ga kwimizuzu emi-2.

Ukuthwala komfama

• Uhlobo lokubamba: inkxaso
• Izixhobo ezifunekayo: dumbbells (20-50 yeepawundi ngokuxhomekeke kwinqanaba lakho lokuthuthuzela)

Yenziwe njani:

1. Bamba i-dumbbell kumacala omabini omzimba wakho ngesandla ngasinye, kunye neentende zakho zijonge emzimbeni wakho.
2. Ukujonga ngqo phambili kwaye ugcine ukuma nkqo, hamba malunga neenyawo ezingama-50 ukuya kwi-100 kwicala elinye.
3. Buyela umva kwaye ubuyele apho ubuqale khona.
4. Phinda amaxesha ama-3.

Ukudibanisa ukuhanjiswa

• Uhlobo lokubamba: cinezela
• Izixhobo ezifunekayo: 2 iipleyiti zobunzima (ubuncinci iiponti ezili-10 inye)

Yenziwe njani:

1. Yima nkqo ubambe elinye lamacwecwe obunzima esandleni sakho, ucofe umda ngeminwe yakho nasesithupheni sakho.
2. Hambisa isitya sobunzima phambi kwesifuba sakho, ugcine ukubamba.
3. Bamba ipleyiti yobunzima ngesinye isandla usebenzisa ukubamba okufana nokususa kwaye ususe esinye isandla kuyo, usidlulisele kwelinye icala uye kwelinye.
4. Nciphisa isandla ngeplate yesisindo phantsi kwicala lakho.
5. Phakamisa isandla ngeplate yesisindo ubuyisele esifubeni sakho kwaye udlulisele ipleyiti yobunzima kwelinye icala ngokubamba okufanayo.
6. Phinda olu tshintsho amaxesha ama-10, amaxesha ama-3 ngosuku, ukuze ubone iziphumo.

Ipleyiti encinci

• Uhlobo lokubamba: cinezela
• Izixhobo ezifunekayo: 2 iipleyiti zobunzima (ubuncinci iiponti ezili-10 inye)

Yenziwe njani:

1. Beka amacwecwe obunzima amabini emhlabeni. Yiba nebhentshi ephakanyisiweyo okanye indawo efanelekileyo.
2. Yoyama uze ubambe iipleyiti ngesandla sakho sasekunene phakathi kweminwe yakho nasesithupheni sakho, ukuze iminwe yakho ibe kwelinye icala nasesithupheni sakho kwelinye.
3. Yima phezulu ubambe amacwecwe ngesandla sakho imizuzwana emi-5.
4. Nciphisa iiplate phantsi kwibhentshi ephakanyisiweyo okanye phezulu, uze uphinde uphakamise emva kwemizuzwana embalwa.
5. Phinda amaxesha ama-5 ukuya kwali-10, ubuncinci amaxesha ama-3 ngemini, ukuqala ukubona iziphumo.

Uwalinganisa njani amandla okubamba?

Kukho iindlela ezahlukeneyo ezamkelekileyo zokulinganisa amandla okubamba:

• I-handgrip dynamometer: Bamba i-dynamometer phezulu ngengalo yakho kwi-angle ye-90-degree, emva koko ucofe indlela yomlinganiso wobunzima njengoko unakho. Bukela le vidiyo ngomboniso.
• Isikali somzimba: Cofa phantsi esikalini ngesandla esinye njengoko kunzima kangangoko unako, ngesithende sesandla sakho phezulu kwesikali kunye neminwe yakho esongelwe ezantsi. Bukela le vidiyo ngomboniso.

• idayimometer yesandla
• isikali sobunzima

Nguwuphi umndilili wokubamba amandla kumadoda nabasetyhini?

Umntu wase-Australia uqaphele la manani alandelayo okubamba amandla kumadoda nabasetyhini kumaqela ahlukeneyo:

Zama ukulinganisa zombini izandla ukuze ubone umahluko phakathi kwesandla sakho esongamileyo nesingalawulekiyo.

Umlinganiso wamandla akho wokubamba unokuhluka ngokusekwe:

• amandla akho
• uzisebenzise kangakanani izandla zakho imini yonke
• impilo yakho iyonke (nokuba uphilile okanye uyagula)
• ingaba unayo imeko engaphantsi enokuchaphazela amandla akho

Kutheni kubalulekile ukubamba amandla?

Amandla okubambelela aluncedo kwimisebenzi eyahlukeneyo yemihla ngemihla, kubandakanya:

• uphethe iibhegi zokutya
• ukuphakamisa nokuthwala abantwana
• ukuphakamisa nokuphatha iibhaskithi zokuhlamba iimpahla kunye nokuthenga iimpahla
• umhlakulo okanye ikhephu
• ukunyuka amatye okanye iindonga
• ukubetha ibhola kwi-baseball okanye kwi-softball
• Ukujija irakethi kwintenetya
• ujinga iklabhu kwigalufa
• Ukuhamba kunye nokusebenzisa intonga kwihoki
• ukulwa okanye ukulwa nomchasi kwimisebenzi yobugcisa bemfazwe
• ukuwela ikhosi ye-avareji yezithintelo, efuna ukunyuka nokuzitsala unyuke
• ukuphakamisa ubunzima obunzima, ngakumbi ekuphakamiseni amandla
• usebenzisa izandla zakho kwimithambo yeCrossFit

Uphononongo olwenziwe ngo-2011 lwafumanisa ukuba amandla okubambelela yenye yezona zinto ziqikelela kakhulu amandla omzimba kunye nonyamezelo.

Uphononongo olwenziwe ngo-2018 lwafumanisa ukuba amandla okubambelela yayisisimo esichanekileyo sokuqonda kwengqondo kubo bobabini abantu nakubantu abafunyaniswe benesifo sengqondo.

Iindlela zokuthatha eziphambili

Ukubamba amandla yinxalenye ebalulekileyo yamandla akho ewonke kwaye kunokunceda ukugcina umzimba kunye nengqondo yakho kufanelekile.

Zama le mithambo kwaye ungeze eyakho, nayo, iseti efanelekileyo yokuzivocavoca enokuphucula impilo yakho.