Uma kuziwa ekusebenzeni, sivame ukugxila emisipha emikhulu njengesifuba, iqolo, nemilenze.Nokho, ngokuvamile asikunaki ukubaluleka kwezihlakala zethu, ezidlala indima ebalulekile ekuzilolongeni okuningi.Amabhande asesihlakaleni ayithuluzi elilula kodwa elisebenzayo elingathuthukisa ulwazi lwakho lokujima futhi livimbele ukulimala okungenzeka.Kulesi sihloko, sizohlola izinzuzo zokusebenzisa amabhande asesihlakaleni nokuthi kungani kufanele abe yingxenye ebalulekile yendlela yakho yokufaneleka.
1. Amandla Okubamba Okuthuthukisiwe
Enye yezinzuzo eziyinhloko zokusebenzisa amabhande esihlakaleni ngesikhathi sokusebenza kwakho amandla okubambelela athuthukisiwe abawanikezayo.Noma ngabe uphakamisa izinsimbi ezisindayo noma wenza izivivinyo ezidinga ukubamba okuqinile, okufana nokudonsa phezulu noma ama-deadlifts, amabhande asesihlakaleni angathuthukisa kakhulu ukusebenza kwakho.Ngokuvikela izihlakala zakho, zisiza ukusabalalisa umthwalo ngokulinganayo, zehlise ukuxineka ezandleni zakho naseminweni.Lokhu kukuvumela ukuthi ugxile emisipha ehlosiwe ngaphandle kokukhathazeka ngokuhluleka kwakho ukubamba.
2. Ukuvimbela Ukulimala
Esinye isizathu esibalulekile sokufaka amabhande esihlakaleni ohlelweni lwakho lokujima ukuvimbela ukulimala.Ukuzivocavoca okuningi, okufana nama-barbell curls noma imigqa, kubeka inani elikhulu lokucindezeleka ezihlakaleni zakho.Ngaphandle kokusekelwa okufanele, lokhu kungaholela ekuphathekeni kabi, ebuhlungu, noma ngisho nokulimala okubi kakhulu njengama-sprains noma amagciwane.Amabhande asesihlakaleni ahlinzeka ngokuzinza futhi anciphisa ubungozi bokunwebeka ngokweqile noma i-hyperflexion, okuqinisekisa ukuthi izihlakala zakho zihlala zisendaweni ephephile futhi engathathi hlangothi kukho konke ukujima kwakho.Ngokunciphisa ukucindezelwa ezihlakaleni zakho, ungagwema ukulimala okungenzeka futhi uqhubeke nokuqeqeshwa ngaphandle kokuphazamiseka.
3. Ukusebenza Kwandisiwe
Ukusebenzisa amabhande asesihlakaleni nakho kungaholela ekwenyukeni kokusebenza ekusebenzeni kwakho.Uma amandla akho okubamba engeyona into ekhawulelayo, ungagxila ekuphakamiseni izinsimbi ezisindayo noma ukwenza izimpinda eziningi.Lokhu kukuvumela ukuthi uqondise imisipha yakho ngokuphumelelayo futhi ukhuthaze ukukhula okukhulu kwemisipha.Ukwengeza, ngokunciphisa ukucindezelwa ezihlakaleni zakho, ungagcina isimo esifanele nendlela yokusebenza, wandise ukusebenza kahle komsebenzi ngamunye.Ngokusebenza okuthuthukisiwe, ungakwazi ukufinyelela imigomo yakho yokufaneleka ngokushesha futhi uqhubekisele phambili imikhawulo yakho.
4. Ukuguquguquka Nokulula
Amabhande asesihlakaleni ahlukahlukene ngendlela emangalisayo futhi angasetshenziswa ekuzilolongeni nasekuziqeqesheni okuhlukahlukene.Kungakhathaliseki ukuthi uthanda ukuphakamisa izinsimbi, ukwakha umzimba, i-powerlifting, noma i-CrossFit, amabhande asesihlakaleni angaba isengezo esibalulekile kumishini yakho.Ayisindi, ayaphatheka, futhi kulula ukuwasebenzisa, okuwenza alungele kokubili ijimu nokuzivocavoca kwasekhaya.Ukwengeza, amabhande asesihlakaleni ayalungiseka, okukuvumela ukuthi uthole ukulingana kahle kwezihlakala zakho, okuqinisekisa ukwesekwa okuphelele nokunethezeka.
5. Ukuvuselela kanye Nokubuyisela
Okokugcina, amabhande asesihlakaleni angaba yinzuzo kubantu abelulama ekulimaleni esihlakaleni noma labo abanezihlakala ezibuthakathaka.Ngokunikeza ukwesekwa okwengeziwe nokuzinza, bangasiza enqubweni yokubuyisela futhi basize ukubuyisela amandla nokuhamba.Izintambo zesihlakala zingasetshenziswa futhi ngesikhathi sokuzivocavoca okubeka ingcindezi encane ezihlakaleni, okuvumela abantu abanezinkinga zesihlakala ukuthi baqhubeke nokuzilolonga ngaphandle kokwenza isimo sabo sibe sibi.Kodwa-ke, kubalulekile ukubonisana nochwepheshe bezempilo ngaphambi kokusebenzisa amabhande asesihlakaleni ngezinjongo zokuvuselela ukuze uqinisekise ukuthi zisifanele isimo sakho esithile.
Isiphetho
Ukufaka amabhande esihlakaleni ohlelweni lwakho lokujima kungaba nezinzuzo eziningi, okuhlanganisa amandla okubambelela athuthukisiwe, ukuvimbela ukulimala, ukusebenza okwengeziwe, ukuguquguquka, kanye nokuba lula.Kungakhathaliseki ukuthi ungumdlali ongumakadebona noma usaqala, amabhande asesihlakaleni angakusiza ulungiselele ukuqeqeshwa kwakho futhi ufinyelele imigomo yakho yokufaneleka kahle kakhulu.Kodwa-ke, kubalulekile ukukhumbula ukuthi amabhande asesihlakaleni akufanele asetshenziswe njengenduku kodwa njengethuluzi lokusekela nokuthuthukisa ukujima kwakho.Ngakho-ke, ngokuzayo lapho ufika ejimini, ungakhohlwa ukubopha futhi uzizwele umehluko ngokwakho.
Isikhathi sokuthumela: Jun-15-2023