Phakathi kwegagasi elikhulayo lomdlandla wokufaneleka ezweni lonke, e-China'inani labantu abaya ejimini lenyuke ngaphezu kwama-30% eminyakeni yakamuva. Kodwa-ke, imibiko yokulimala kwezemidlalo ikhuphuke kanyekanye, igqamisa isidingo esiphuthumayo sezindlela zokuqeqesha zesayensi. Ochwepheshe bezimboni babona ukuthi abasaqalayo abaningi batshala imbewu yokulimala ngesikhathi sokuqeqeshwa kusenesikhathi ngenxa yefomu elingalungile noma umfutho oweqile. Ukuba yingcweti kwamasu afanele kanye nezinsizakusebenza zokuqina seziphenduke izimiso ezibalulekile zenqubekelaphambili ephephile nephumelelayo.
Ukuvumelana nezimo Okokuqala: Equipment Guards Joint Health
Ukwelula kungaphezu nje kokuphola. Kumalunga asengozini njengezinqulu namaqakala, ukuqeqeshwa okuhlelekile okusizwa ngemishini kubalulekile. Amarola amagwebu akhulula ngokujulile ukungezwani emisipha e-gluteal neyemilenze, kuyilapho amabhande okumelana ethuthukisa ngokunembile ukuhamba kwamalunga. Isibonelo, ukujikeleza kwe-ankle ye-resistance band kuthuthukisa kakhulu ukuzinza kwe-ankle, ukubeka isisekelo sokuqeqeshwa okulandelayo. Ukuvumelana kwesayensi kuqinisekisa ukuthi ukwelula okuguquguqukayo ngemishini kusebenza njengezikhali ezingabonakali zamalunga, ukuqinisa imisipha ngaphambi kokuzivocavoca.
Ukwanda kwamandla: Indlela Yokuqeqesha Ibhokisi Le-Jump
Ibhokisi lokugxuma lokujima elitholakala yonke indawo liyithuluzi elikahle lokuthuthukisa amandla aqhumayo. Ukuqeqeshwa kufanele kulandele izimiso zesayensi: qala ngokuphakama kwamabhokisi aphansi, qala ukunyakaza ngokuguquguquka kwenyonga ngaphambi kokuba uqhume ubheke phezulu, futhi uqinisekise ukuhla kwedolo okugobile ukuze kuthintwa phansi okuzinzile, okumunca ukushaqeka. Njengoba inqubo iqina, kancane kancane khulisa ukuphakama kwebhokisi futhi ufake ukuhlukahluka komlenze owodwa wezinselele zokuhlanganisa. Ucwaningo lwemithi yezemidlalo luqinisekisa ukuthi amabhokisi agxumayo alingisa ngempumelelo amaphethini emvelo okunyakaza komuntu, kodwa ukufika okunephutha kudala amandla omthelela wesisindo somzimba izikhathi ezi-5-7.-ebeka izinsongo ezinzima emalungeni amadolo.
I-Core Revolution: Beyond Crunches
Ukuqeqeshwa okubalulekile kufanele kweqe imikhawulo yokuhlala. Ukuqiniswa kwezinhlangothi ezintathu ngokusebenzisa imishini kuletha imiphumela ephakeme kakhulu: umlimi's ukuhamba nama-dumbbells kuthuthukisa ngokuphawulekayo umthamo we-anti-lateral flexion; Ibhola lemithi ukuphonsa okujikelezayo kusebenze imisipha ejulile yokusonteka; namapulangwe anesisindo abamba usebenzisa amapuleti esisindo abekela inselele ngokuphelele ukukhuthazela okuyisisekelo. Ochwepheshe bokuqeqesha bagcizelela ukuthi amathuluzi afana nama-dumbbells namabhola emithi aguqula izivivinyo ezimile zibe amaphethini okumelana ashukumisayo, aphindaphindeka ukusebenza kahle kwale hubhu yokudlulisa amandla ekinetic.
Ukuhlakanipha Kwesisindo: Ibhalansi Ngaphezu Kwezinombolo
Ukupakisha izinsimbi ngobumpumputhe phakathi nama-squats nokucindezela kwebhentshi kumema inhlekelele. Ukuqeqeshwa kwesayensi kusebenzisa imigoqo yokuphepha kuma-squat racks kuyilapho kubeka phambili ukunemba kokunyakaza-ukulondoloza imigogodla engathathi hlangothi kanye nokuhlanganisa ngokuhlanganyela. Hlanganisa amaphaphu e-dumbbell nama-kettlebell swings ukuze ulinganise ukukhula kwemisipha yangaphambili nangemuva. Iziphathimandla zokuqeqesha amandla ziyavuma ukuthi ukugijima kwangempela kubangelwa ukulingana kwemisipha: okokusebenza akusebenzi nje njengamathuluzi okulayisha, kodwa njengabaphathi abangabonakali abaqinisekisa ubuqotho bezobuchwepheshe.
Lapho ukuqeqeshwa ukuhlakanipha kuhlangana nokusebenzisana kwemishini, konke ukuzikhandla kuba igxathu eliqinile eliya emandleni angokomzimba. Ochwepheshe bemboni baxwayisa ngokukhethekile: "Ukufaneleka akukona ukugijima, kodwa umjaho webanga elide wokuqwashisa ngomzimba. Kungakhathaliseki ukuthi umshini uthuthuke kangakanani, kufanele uhambisane nenhlonipho ejulile's imikhawulo ngokomzimba. Ingqikithi yokuqeqeshwa kwesayensi ilele ekwenzeni impinda ngayinye ibe yisitebhisi sokukhula-akusona isandulela sokulimala."
Isikhathi sokuthumela: Jan-08-2025
