Abanye besifazane abakhululekile ukuphakamisa izinsimbi zamahhala nama-barbell, kodwa kusadingeka bahlanganise ukuqeqeshwa kokumelana ne-cardio ukuze babe sesimweni esifanele, kusho uRobin Cortez, umqondisi weqembu lokuqeqeshwa kweqembu le-Chuze Fitness, uRobin Cortez, eSan Diego, enamakilabhu eCalifornia. , Colorado nase-Arizona. Uxhaxha lwemishini lunikeza ezinye izindlela ezinhle kwabesifazane “abathuswa ama-barbell namapuleti obhampa nama-squat racks,” kusho u-Cortez.
Ukuqeqeshwa kokumelana nanoma yiluphi uhlobo lokuzivocavoca olusiza ukwandisa amandla emisipha kanye nokukhuthazela. Imisipha isetshenziswa ngenkathi kusetshenziswa uhlobo oluthile lokumelana, okungaba izisindo zamahhala, imishini yokuzivocavoca enesisindo, amabhande kanye nesisindo somzimba wakho. Ukuqeqeshwa kokumelana kuyasiza ukugcina ithoni nokwakha amandla nokubekezela.
Futhi, njengoba abesifazane bekhula, ngokwemvelo balahlekelwa isisindo esithambile esidlala indima ebalulekile enanini lama-kilojoule imizimba yabo ewashisa lapho bephumule usuku nosuku, kusho uJenny Harkins, umqeqeshi wokuqina weqembu nomnikazi we-Treadfit, uhlobo lokuqina oluzinze e- Indawo yaseChicago.
“Isikhathi esiningi, sizwa abesifazane bethi sebekhuluphele ngoba umzimba wabo uyancipha njengoba bekhula,” kusho uHarkins. "Empeleni okwehlayo izinga labo le-basal metabolic, okungenzeka ukuthi lisuka ekwehleni kwezicubu ezithambile."
Okuwukuphela kwendlela yokuthuthukisa ukusebenza kahle komzimba wakho ekushiseni amakhalori iwukwehlisa amafutha omzimba futhi wandise imisipha ethambile, ongayenza ngokuzibandakanya ekuqeqesheni amandla. Nansi imishini yokuzivocavoca esebenziseka kalula eyi-10 abesifazane abangayisebenzisa ukuze babe sesimweni esihle:
- Smith Machine.
- Umgwedli Wamanzi.
- Umshini we-Glute.
- Hack Squat.
- Umqeqeshi Ophelele weGym Core.
- I-treadmill.
- Ibhayisikili Elinyakazayo.
- Ehlezi Reverse Fly Machine.
- Umshini Wokudonsa Osizwayo.
- I-FreeMotion Dual Cable Cross.
Kusuka ku: Ruben Castaneda
Isikhathi sokuthumela: Nov-30-2022