Ungathanda ukuzijabulisa ngalokho futhi uqinisekise ukuthi umzimba wakho uba namandla kusukela namuhla, izindlela zangaphakathi ezingase zingabizi kakhulu kuwena? Ingabe wena, iminwe yawela ibha flat? Uma ucabangela ukuphakamisa izinsimbi, i-Pilates, i-yoga noma i-CrossFit lokhu kwenza isengezo esihle kukhithi yamathuluzi. Ngakho-ke ngezansi sibala izizathu eziphezulu zokuthi kungani kufanele usebenzise ibha eyisicaba ekuzilolongeni kwakho. Kodwa kungani kungaba isengezo esingcono kakhulu, njalo!
Ibha eyisicaba ingathuthukisa kakhulu futhi yenze kube lula ukuphakamisa izinsimbi. Futhi ingxenye engcono kakhulu yaleli bhentshi ukuthi ungenza ukuvivinya umzimba okubanzi okusiza ukugxila kunoma yiliphi iqembu lemisipha njengama-biceps, trice nehlombe. Ibha eyisicaba (lapho uphakamisa khona izisindo uzibhekise emahlombe akho) kanye nezandiso ze-triceps (ezisiza ukuqinisa ingemuva laleyo ingalo). Ungenza ama-push ups asebenza nge-triceps nesifuba. Uma wenza lezi zivivinyo njalo, uzothola imisipha namandla azokwenza uzizwe uqine kakhulu ukuzethemba.
Ibha eyisicaba futhi iyithuluzi elihle, elingabizi kakhulu lokuqeqesha amandla. Kungakhathaliseki ukuthi i-treadmill noma izikhathi zokuqeqeshwa komuntu siqu, inqobo nje uma unenombolo efanele yama-ducat (iyahlukahluka kumuntu nomuntu), kuyohlale kukhona othile osezingeni eliphansi ozama ukwenza ukuthi ukulahla imali eningi ekuqeqesheni ukufaneleka kungokwenzuzo yakho. I-Fertile Iron - Ibha eyisicaba eyisisekelo yezisindo ezincane ingakuvumela ukuthi ulungiselele ekhaya lakho lapho ubungeke ukwazi khona. Ngamanye amazwi, ungakwazi ukujima uma kuhambisana nohlelo lwakho ngaphandle kokucindezeleka mayelana nenani! Enye indlela eyalulekwa kulabo abaqaphela impilo kanye nemali iphela.
Ngithanda le bha eyisicaba ye-Pilates & yoga. Izokuvumela ukuthi wenze izivivinyo zokuzinza okuyisisekelo namandla emisipha yesisu, i-back back. Ungase uwusebenzise emapulangweni - ubambe umugqa oqondile isikhathi eside ngangokunokwenzeka ngokumelene namandla adonsela phansi, noma ipulangwe eliseceleni ukuze uthuthukise ibhalansi yakho nokuzinza. Ngaphezu kwalokho, bazonciphisa ukucindezeleka futhi bakhulule ezinye zezinhlaka zemisipha emzimbeni wakho. I-Pilates Dad: Ibha eyisicaba ingenye yezinto ezinhle kakhulu ongazisebenzisa ukuze uqinise ukusebenza kwakho okumangalisayo kwe-yoga nama-mat pilates.
Ibha eyisicaba iphakathi kwezingcezu zemishini engcono kakhulu. ukwengeza ku-arsenal yakho lapho ungalokothi ujabule ngokuzenza uhlupheke ngenxa yokuphuthelwa noma iyiphi ingxenye yokuzivocavoca okunzima okujulile kwe-CrossFit Ingakusiza wenze izivivinyo eziwusongo oluphindwe kathathu, uma kuziwa emandleni abo okuqeqesha izinto eziningi ngesikhathi esisodwa njengama-squats kanye nezinsuku zokugcina & amaphaphu. Ziyizivivinyo ezinhle kakhulu zokwakha imisipha kanye nokuzilolonga. Ibha ye-Flat BarFLat isetshenziselwa lezi zivivinyo eziphephile futhi ezilawulwayo ezisiza ekwehliseni ubungozi bokulimala. Ngakho ungagxila ekubeni namandla hhayi ukubamba kwakho ngesikhathi sokujuluka.
Ekugcineni, uzokwakha imisipha eyengeziwe futhi ube namandla usebenzisa i-barbell eyisicaba. Ukwengeza ibha eyisicaba ohlelweni lwakho lwejimu kungasebenza njengethuluzi elisebenzayo lokwakha, ukulolonga kanye nokusimamisa imisipha ukuze kusetshenziswe umsebenzi wokufaneleka osebenzayo. Ibha eyisicaba ikunikeza indawo eqinile yokusebenza ekhiyelwe ngaphakathi futhi eqinile; indlela yakho yokuphila izophepha ngenkathi usebenza nayo. Okwesibili, kwenzeka ukuthi ungenza ngokoqobo amakhulukhulu okunyakaza okuyingqayizivele futhi ushaye cishe yonke imisipha eyodwa emzimbeni womuntu. Ukusetshenziswa njalo kufanele kuqinise futhi kuqinise izingxenye eziningi zomzimba, KUYATHUTHUKISWA FUTHI UKUZE UQINISE UQINISO NOKUQINISELELA KWAKHO OKUMELE KUVUMELE UKUPHILA IMPILO FUTHI.
Sinethimba labahwebi bangaphandle abaqeqeshiwe abanolwazi oluhle kakhulu lomkhiqizo izingcaphuno ezisheshayo kanye nesevisi yekhwalithi ephezulu Ithimba labadayisi labachwepheshe liyihora lonke usuku lokuphendula noma yimiphi imibuzo nezinkinga ongase ube nazo.
Sisebenzisana nezigayo ezinkulu zensimbi eziningana, futhi yonke imikhiqizo eqediwe iyahlolwa ngaphambi kokuthunyelwa, ukuze leyo khwalithi iqiniseke. Imikhiqizo eyinhloko yizo zonke izinhlobo zamapayipi ensimbi (i-ERW/SSAW/LSAW/ iphayiphi elingunxande/ibha eliyisicaba/ipayipi lensimbi engagqwali), amaphrofayli (izinga laseMelika, izinga laseBrithani, insimbi ejwayelekile yase-Australia ye-H-beam), imigoqo yensimbi, i-Angle steel, insimbi eyisicaba, inqwaba yeshidi lensimbi, imininingwane ehlukahlukene yamapuleti ensimbi namakhoyili ensimbi, insimbi yokuhlubula, insimbi njll.
Sinesipiliyoni seminyaka engaphezu kwe-17 ebhizinisini lokuthekelisa insimbi futhi singakwazi ukuhlinzeka ngezinhlobonhlobo eziningi zamakhoyili namaphrofayili. Ngaphezu kwalokho, sineqembu labaholi bamabhizinisi angaphandle kwezohwebo, abanebha eyisicaba, futhi bangakunikeza izixazululo nezinsizakalo ezisebenza kahle kakhulu. I-oda elikhulu, inani elincintisana kakhulu!
Singahlinzeka ngezinqwaba zamashidi e-H-beams ajwayelekile aseMelika/aseBrithani/e-Australia futhi sinikeze izinsizakalo zokucubungula ezijulile ezifana nokubhoboza nokusika Imikhiqizo yethu okwamanje ithunyelwa eNtshonalanga Yurophu nase-Oceania Iphinde yathunyelwa eNingizimu Melika Southeast Asia Africa eMpumalanga Ephakathi nase-Afrika.
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