Hubereki hwekusimudza hunogona kuteverwa kumashure kwekutanga kwenhoroondo yakanyorwa apo kufarirwa kwevanhu nekwaniso chaiko kunogona kuwanikwa pakati pezvinyorwa zvekare zvakasiyana.Mumhuri dzakawanda dzekare, vaizova nedombo guru ravaizoedza kusimudza, uye wekutanga kurisimudza aizonyora zita ravo mudombo.Kudengenyeka kwakadaro kwakawanikwa muGreece neScottish castle.Kupikiswa kuri pakati nepakati kugadzirira kunodzokera kuOld Greece, apo runyerekupe runobva kure kure runoratidza kuti kurwisana Milo weCroton akagadzirira kuburikidza nekutakura mhuru mucheche kumusana kwake zuva rega rega kusvika yanyatsogadzirwa.Mumwe muGreek, chiremba Galen, airatidza simba rekugadzirira maitiro achishandisa haltered (rudzi rwekutanga rwehuremu hwemahara) mumazana emakore echipiri.
Zviverengero zvekare zvechiGiriki zvinoratidzirawo budiriro inosimudzira.Mitoro yacho yakanga iri matombo makuru, zvisinei gare gare yakatsiviwa nezviyereso zvemahara.Huremu hwemaoko hwakabatanidzwa nehuremu hwemahara mune yakazotevera 50% yemazana emakore gumi nemapfumbamwe.Huremu hwekare hwemaoko hwaive nemaglobhu asina chinhu aigona kutakurwa nejecha kana lead shot, asi makore zana asati apfuura aya akatsiviwa neplate-stacking free weight inowanzo shandiswa nhasi.
Iyo nenzira iyi yakazozivikanwa mukati memakore gumi nemapfumbamwe zana, uye yakanonoka kudzoka mumutambo seclubbell.
Weightlifting yakatanga kuratidzwa mumaOlympics mu1896 Athens Olympic Games sechidimbu chemitambo yeolympic, uye yakabvumwa zviri pamutemo zvakafanana nechiitiko chekuda muna 1914.
Ma1960s akaona kuratidzwa kunonoka kwemachina ekuita mune ichiri-inofadza simba rekugadzirira rec nzvimbo dzenguva iyoyo.Kusimudza uremu kwakave nemukurumbira zvishoma muma1970s, zvichitevera kusvika kwefirimu rekushanda Siphoning Iron, uye mukurumbira waArnold Schwarzenegger.Kubva chikamu chekupedzisira chema1990, kuwedzera kwehuwandu hwevakadzi vakatora simba rekusimudza;kusvika pari zvino, anenge mukadzi mumwe chete kubva pavashanu vekuUS vanotora chikamu mukusimudza uremu pane yakajairwa.
Nenzira iyi, iwe unofanirwa kuve wakasimba uye wakasimba asi pamwe haungade kupa simba rako rese panzvimbo yechiitiko ichimutsa zvinhu kutenderera dhorobha.Kana iwe usingafarire kumhanya madaro akakosha kana kushambira makumbo mudziva, kusimudza uremu kungave sarudzo yakanakira iwe.Zvakaratidzwa kuti kushandiswa kwechokwadi kwesimba rekusimudza giya, semuenzaniso, mitoro yemahara uye mitoro yemaoko inogona kukubatsira kutsigira moyo wako.
Chii chaunoda kuti utange kudzidzisa uremu?
Kana usati wambosimudza mitoro, funga kutanga nerubatsiro rweanosimbisa hutano chipangamazano.Ivo vanozove nesarudzo yekukuratidza iyo chaiyo yekuvakira yezvisina kujeka maekisesaizi uye kuseta chirongwa chesimba chekuronga chakanyatsogadzirwa kune zvaunoda.
Akasiyana siyana anotarisisa kana nzvimbo dzehutano dzinopa zvakakosha zvedzidzo makosi pasina muripo, kana ivo vane varairidzi varipo kana uine mibvunzo.Uyezve, kune vakasiyana-siyana varairidzi vehutano vanodzidzisa vatengi pawebhu, kuburikidza nemavhidhiyo matanho.
Nepo zvakawanda zvinotarisisa zvine musanganiswa wemichina inodzivirira uye mitoro yemahara, semuenzaniso, mitoro yemahara uye mitoro yemaoko, iwe unogona nenzira yakafanana kuwana simba rose rekusimudza simba kumba nezvinhu zvakakosha.
Sarudzo yakanaka
Mazano ekusimudza simba kune vatsva
Dziisa
Kumwe kukwidziridzwa kwepamusoro-soro, semuenzaniso, kumhanya kwemaminetsi mashanu kana kufamba kusingadaviriki, kunozowedzera kosi yekosi kumamhasuru ako uye kuasimudzira kune kufamba kwakanaka.Kushanda netambo kana kuita skipping jacks kwemaminetsi mashoma zvakafanana zvinoshamisa sarudzo dzekudziya.
Tanga nekureruka
Iwe zvechokwadi unoda zvisinei nehuremu hwaunogona kusimudza gumi kune dzakasiyana nguva nechirongwa chinosimbiswa.Tanga ne1 kana 2 makosi echiito egumi kusvika gumi nemashanu accentuation, uye zvishoma nezvishoma kufambira mberi kusvika kumaseti matatu kana anopfuura.
Nhanho nhanho wedzera huremu.Chaizvo paunogona kuita pasina mubvunzo nhamba yakatsanangurwa yemaseti uye reps, wedzera chitoro ne5 kusvika gumi muzana.Tarisa kuti uone kuti iyi ndiyo huremu hwakakunakira iwe usati waita chiitiko chakazara.
Zorora kune chimwe chinhu chakaita se60 pakati pakati pemaseti
Izvi zvinokanganisa kuneta kwemhasuru, kunyanya paunotanga.
Deredza chiito chako kuti usapfuure maminitsi makumi mana nemashanu
Iwe unogona kuwana chiito chaunoda chaizvo munguva ino.Zviitiko zvenguva refu zvinogona kusakurumidza kuvandudzwa uye zvinogona kuwedzera bheji yako yekuneta uye kuneta kwemhasuru.
Nyatsotambanudza mhasuru dzako mushure mekufamba kwako
Kukura kunogona kubatsira nekubatsira kuchinjika kwako, kurerutsa nekumanikidza muscling, uye kuderedza kubheja kwako kwekukuvara.
Zorora zvakanaka pakati pakati pekushanda kunze
Kuzorora kunopa tsandanyama dzako nguva yekudzoreredza uye kudzoreredza zvitoro zvesimba usati wapedza basa rako rinotevera.
Simba rekusimudza chirongwa
Kana iwe uine chero chishuwo chekusimudzira kutsunga, matatu maitiro ekusimudza simba mazuva manomwe anogona kupa mhedzisiro yaunoda.
Sezvinoratidzwa ne2019 chidzidzo Chakavimbika Chitubu, kuita maitiro ekusimudza simba kakawanda svondo rega rega kunonyanya kushanda sekuwedzera kunoenderana zviitiko zvekuvaka simba.
Chero zvazvingaitika, kuti usimudzire misa, iwe unozofanirwa kuita kwakawanda kuregererwa uye zvimwe zviitwa zvisingamire.
Iwe unogona kushanda masumbu ako ese emhasuru panguva yechiitiko, uchiita 1 kana 2 zvirongwa zvezvese zvekuita kutanga, uye uchifamba zvishoma nezvishoma kusvika kune mamwe seti kana mitoro inorema sezvo maekisesaizi anowedzera kujeka.
Zvadaro zvakare, iwe unogona kutarisa mune zvisina kujeka tsandanyama mapaketi pamazuva asina kujeka.Semuyenzaniso:
Nhanho nedanho simba rekusimudza chirongwa
Muvhuro:Chifuva, mapendekete, musana maoko tsandanyama, uye kutarisa
ruoko uremu chest press
kusununguka uremu hwepafudzi
ruoko uremu kumashure ruoko tsandanyama kukura
board
Chitatu:
Kumashure, biceps, uye kutarisa
uremu hwemaoko mitsetse yeruoko rumwe
bicep turn
resistance band dhonza woga
board
Chishanu:
Makumbo uye kutarisa
sways
squats
mhuru inosimudza
board
Sezvo iwe uchiwedzera kunyatsonaka nekusimudza simba, unogona kusimudzira maekisesaizi aunowana kune yega tsandanyama bundle.Ita shuwa yekuwedzera huremu uye mamwe seti sezvaunosimudzira mettle yako.
Benefits of fortitude kugadzirira kuchengetedzwa nesainzi
Kune akawanda mabhenefiti ekusimba kuseta ayo anogona chip kure nekubudirira kwako.
1.Inoita kuti uwedzere kudzika
Kuronga kwesimba kunokubatsira nekuita kuti uve wakasimba.
Kuwana simba kunokupa iwe kuti uite zviyedza zvemazuva ese zvakanyanya kuoma, semuenzaniso, kudhonza chikafu chakadzama kana kutenderera nevana vako (3Trusted Source, 4Trusted Source).
Pamusoro pezvo, inobata nekuitwa kwemitambo mumitambo inoda kumhanya, simba, uye simba, uye inogona kuyedza kubatsira vanokwikwidza nekuchengetedza uwandu hwakakwana (3Trusted Source, 4Trusted Source).
2.Consumes macalorie zvinogoneka
Kuronga kwesimba kunobatsira kutsigira kunyura kwako munzira mbiri.
Chero zvazvingava, kuvaka tsandanyama inokura yako metabolic rate.Tsandanyama dzinomanikidza metabolic pane hukuru hwemafuta, zvichikutendera kuti udye akawanda macalorie akamira zvakanyanya (5Trusted Source, 6Trusted Source).
Chechipiri, tsvagiridzo inoratidza kuti chiyero chako chemetabolism chinowedzerwa kusvika maawa makumi manomwe nemaviri mushure mesimba-kugadzirira basa.Izvi zvinoreva kuti uri kunyanya kudya mamwe macalorie maawa uye kunyange mazuva mushure mekuita kwako.
3.Kunoderedza mafuta emudumbu
Mafuta akaiswa parutivi akapoteredza nzvimbo yepakati, kunyanya mafuta emusikirwo, ane hukama nebheti yakawedzera yekutapurira kusvibiswa, kusanganisira chirwere checoronary, nonalcoholic oily liver infection, type 2 chirwere cheshuga, uye marudzi akajeka ekukura ane ngozi.
Ongororo dzakasiyana-siyana dzinonakidzwa dzakaratidzwa kubatsira kwekusimba kuronga kudzidzira kudzikira mudumbu uye mhasuru yakazara kusvika kuhuwandu hwemafuta.
4.Inogona kukubatsira nekuonekwa seyakanyanya kutsetseka
Sezvaunovaka tsandanyama yakawanda uye uchirasikirwa nemafuta, iwe unenge uchiita seusina kukora.
Izvi zviri muchiedza chekuti tsandanyama yakakora kupfuura mafuta, zvichireva kuti inopedza nzvimbo shoma pamuviri wako pondo pondo.Pamitsetse iyi, unogona kurasikirwa nezvinokambaira kubva muchiuno chako kana iwe uchiona shanduko yenhamba pachiyero.
Saizvozvo, kurasikirwa nemhasuru kupesana nemafuta uye kuvaka mhasuru dzakasimba uye dzakakura kunoratidza tsananguro yetsandanyama, zvichiita kuti chitarisiko chakasimba uye chisina mafuta.
5.Inoderedza bheti yako yekudonha
Kuronga kwesimba kunoderedza kubheja kwako kwekudonha, sezvo wakagadzirira zviri nani kubatsira muviri wako.
Mukutendeseka kwese, chidzidzo chimwe chete chinosanganisira 23,407 vakuru vakapfuura makumi matanhatu pamakore ekuzvarwa 34% kuderera kwekudonha pakati pevanhu vakapinda muchirongwa chekuita chaisanganisira maekisesaizi uye kutarisa uye kugadzirira zvine musoro.
Sezvineiwo, mhando zhinji dzesimba dziri kugadzirira dzakaratidzwa kuve dzine musoro, semuenzaniso, jujitsu, kurovedza uremu, uye bhendi rekudzivirira uye huremu hwemuviri hunoshanda.
Nguva yekutumira: Feb-04-2023