Izinhlobo Zokuhlolwa Kokuqina Nemisebenzi Ezidingayo

-Delile

• Izinhlobo zokuhlolwa komzimba
• Ukuhlolwa kokwakheka komzimba
• Izinketho ezingeziwe zokuhlola ukwakheka komzimba
• Ukuhlolwa kokukhuthazela kwenhliziyo
• Ukuhlolwa kwe-VO2
• Ukuhlolwa okungaphansi
• Amandla emisipha nokuhlolwa kokukhuthazela
• Ukuzivumelanisa nezimo ukuhlolwa
• Ukuhlolwa kokuhlala nokufinyelela
• Ukuhlolwa kokuguquguquka kwamahlombe (ukuhlolwa kukaziphu)
• Isivivinyo sokuphakamisa isiqu
• Izinzuzo zokuhlolwa komzimba
• Okomsebenzi
• Ngezinhloso zokufaneleka
• Ngokuvikela izingozi zezempilo
• Imisebenzi edinga ukuhlolwa komzimba
• Abasebenzi bezempi baseU.S
• Isicishamlilo
• Iphoyisa
• Umtakuli wokubhukuda
• Ubani ofanelekile ukwenza ukuhlolwa kokufaneleka?
• Ukuvivinya ukufaneleka kwezingane
• Ukuthatha

Ukuhlolwa kokuqina kuqukethe izinhlobo ezahlukahlukene zokuhlolwa nokuvivinya umzimba okusetshenziselwa ukunquma izinga lakho lempilo nokuqina komzimba. Lezi zivivinyo zivame ukuhlola amandla akho, ukukhuthazela, nokuguquguquka.

Ukuhlolwa kokuqina kuyadingeka emisebenzini efuna umzimba, njengamaphoyisa, izicishamlilo, nabezempi. Ukuhlolwa kokuqina komzimba kungakusiza nawe, noma umqeqeshi wakho siqu, ukuthola indlela efanelekile yokufaneleka kanye nezinhloso.

Funda ukuze ubheke ngokujulile izinhlobo ezahlukahlukene zokuhlolwa kokufaneleka, ukuthi zisetshenziselwani, kanye nezinzuzo ezikulethayo.

Izinhlobo zokuhlolwa komzimba

Ukuhlola okuhlukahlukene kokuqina kuyatholakala, kukuvumela ukuthi ukhethe uhlobo olufanele kakhulu ukuhlangabezana nezidingo nezinhloso zakho.

Ukuhlolwa kokwakheka komzimba

Ukuhlolwa kwamafutha omzimba kuhle kubantu abafuna ukunciphisa isisindo esiningi noma bahlole noma iziphi izingozi zezempilo. Ngezansi kunezinye zezindlela ezivame kakhulu zokuhlola ukwakheka komzimba wakho.

Izinketho ezingeziwe zokuhlola ukwakheka komzimba

Ukuhlolwa okubiza kakhulu, okuphelele okwenziwe eyunivesithi, ucwaningo, noma isikhungo sezokwelapha kungenzeka kunikeze imiphumela enembile.

Lezi zinhlobo zokuhlolwa zifaka:

• amandla amabili we-X-ray absorptiometry
• isisindo se-hydrostatic
• ukufuduka komoya kwe-plethysmography (i-Bod Pod)
• i-bioimpedance spectroscopy (i-BIS)
• Izikena zomzimba ezi-3-D
• amamodeli wezinto eziningi

Ukuhlolwa kokukhuthazela kwenhliziyo

Izinhlobo eziningi zokuhlolwa kokukhuthazela kwe-cardiorespiratory ziyatholakala ukubala ukuthi inhliziyo namaphaphu akho aletha kanjani ngempumelelo umoya-mpilo emzimbeni wakho wonke ngenkathi uzivocavoca umzimba.

Ukuhlolwa kwe-VO2

Ukuhlolwa kwe-VO2 kukhombisa ukuthi kungakanani ukusetshenziswa kwe-oxygen (VO2 max) okusetshenziswayo uma wenza ukuvivinya umzimba okunamandla. Izinga eliphakeme lokutholwa komoya-mpilo likhombisa ukuthi uhlelo lwakho lokuphefumula lusebenza ngempumelelo.

Ungenza izivivinyo ze-VO2 ngomtholampilo noma ngokuzivocavoca umzimba kusimo sezokwelapha.

Ukuhlolwa okungaphansi

Umqeqeshi ofanelekayo wokuzivocavoca umzimba angenza izivivinyo ezincane ukuze anqume ukukhuthazela komzimba wakho. Lokhu kufaka phakathi:

• Ukuhlolwa kwe-Astrand treadmill
• Ukuhlolwa kokugijima kwe-2.4 kilometres (1.5 mile)
• ukuhlolwa kwe-multistage bleep
• Cooper imizuzu engu-12 yokugijima ukuhamba
• ibhayisikili elimile, umshini wokugwedla, noma isivivinyo somqeqeshi we-elliptical

Amandla emisipha nokuhlolwa kokukhuthazela

Ukuvivinywa kwamandla nokukhuthazela kusiza ekunqumeni ukuthi imiphi imisipha namaqembu emisipha wakho anamandla kakhulu, nokuthi iyiphi ebuthakathaka futhi esengozini yokulimala.

Ukuhlolwa kwamandla kukala umthwalo omkhulu iqembu le-muscle ongaliphakamisa ngokuphindaphinda okukodwa. Isivivinyo sokukhuthazela sibala ukuthi iqembu lezicubu lingasayina futhi likhulule isikhathi esingakanani ngaphambi kokuthi ukhathele.

Izibonelo zokuhlolwa kokukhuthazela zifaka:

• squats
• ukujima
• ipulangwe eliphansi liphethe

Ukuzivumelanisa nezimo ukuhlolwa

Ungasebenzisa izivivinyo zokuguquguquka ukubheka ukungalingani kwangemuva, ububanzi bokuhamba, kanye nanoma yiziphi izindawo zokuqina. Lokhu kufaka phakathi:

Ukuhlolwa kokuhlala nokufinyelela

Ukukala ukuthi i-back and hamstrings yakho ephansi iguquguquka kanjani, hlala phansi imilenze yakho ivulwe ngokuphelele phambi kwakho. Ibanga izandla zakho ezisuka ezinyaweni zakho kuzonquma ukuguquguquka kwakho.

Ukuhlolwa kokuguquguquka kwamahlombe (ukuhlolwa kukaziphu)

Lokhu kuhlolwa kukala ukuthi izingalo zakho ezingaphezulu nezingxenyeni zamaselula zihamba kanjani futhi ziguquguquka kanjani. Finyelela isandla esisodwa ngemuva kwentamo yakho bese wehla ngomgogodla wakho. Bese uletha isandla sakho esiphambene ngemuva kwakho uphinde ukhuphuke ubheke phezulu.

Ungalinganisa ukuguquguquka kwakho ngokusondelana kwezandla zakho komunye nomunye.

Isivivinyo sokuphakamisa isiqu

Ukuhlolwa kwe-trunk lift kusetshenziselwa ukuthola ukuguquguquka kwengqikithi yakho nomhlane ophansi. Lala phansi ngesisu ngezandla zakho eceleni komzimba wakho. Sebenzisa imisipha yakho yangemuva ukukhuphula umzimba wakho ongaphezulu phezulu ngangokunokwenzeka.

Izinzuzo zokuhlolwa komzimba

Okomsebenzi

Ukuhlolwa kokuqina kungakunika ukuvezwa okunembile kwezinga lakho lokuqina, noma yikuphi ukukhathazeka ngempilo, nokufaneleka kwakho emsebenzini othile.

Ukuphasa ukuhlolwa kokuqina kuzokuqinisekisa ukuthi uyakwazi ukwenza umsebenzi ngenkathi unciphisa ubungozi bokulimala. Kungasiza futhi ukuthola ukuthi ngabe udinga noma yikuphi ukulungiswa noma imikhawulo.

Ngezinhloso zokufaneleka

Ungasebenzisa imiphumela yakho yokuhlola ukuthola ukuthi yiluphi uhlobo lokuzivocavoca kanye nezinhlelo zokwehlisa isisindo ezizosebenza kangcono kuwe nokuzibekela imigomo efanelekile. Ungaqhathanisa imiphumela yakho nabantu abakubudala bakho neqembu lobulili ukuze uthole umbono wokuthi uqhathanisa kanjani.

Njengoba uthuthuka, ungasebenzisa imiphumela yakho eyisisekelo njengebhentshimakhi lapho ulinganisa imiphumela yakho ngokuhamba kwesikhathi.

Ngokuvikela izingozi zezempilo

Ungasebenzisa futhi imiphumela yakho ukubona ukuthi ngabe unaso yini isizathu sokukhathazeka. Imiphumela ethile engajwayelekile ingakhombisa ukuthi kungenzeka kube nokulimala noma ingozi yezempilo, okukuvumela ukuthi uthathe izinyathelo zokuzivikela noma uqale uhlelo lokwelashwa.

Imisebenzi edinga ukuhlolwa komzimba

Imisebenzi ethile idinga ukuthi uphase ukuhlolwa kokufaneleka. Lokhu kuqinisekisa ukuthi unempilo enhle futhi uzokwazi ukwenza ngokwanele yonke imisebenzi yomsebenzi onzima ngokomzimba.

Eminye imisebenzi enzima ngokwasemzimbeni ingadinga nokuthi udlule okwenziwe ngokomzimba ngesikhathi sokuqasha.

Abasebenzi bezempi baseU.S

Ukungena embuthweni wezempi, kuzodingeka uthathe ukuhlolwa kokufaneleka ukungena nokunye ukuhlolwa njalo ezinyangeni eziyisithupha ngemuva kwalokho. Ukuhlolwa kuyahlukahluka phakathi kwamagatsha. IMarine Corps inzima kakhulu.

Lezi zivivinyo zokuqina zihlanganisa ezinye zezinto ezilandelayo:

• ukudonsa
• ama-situps noma ama-crunches
• ukujima
• egijima
• ukubhukuda
• ukuguqa ngamadolo kwe-basketball

Ngo-2020, Amasosha ase-U.S. Azokwethula i-Army Combat Fitness Test. Kuzoqukatha:

• ukubulawa kwabantu
• ukuma kwamandla okuphonsa
• ukukhishwa kwesandla ngesandla
• i-sprint-donsa-thwala
• izinyawo zomlenze
• Ukugijima kwamamayela amabili

Isicishamlilo

Ukuze ube yisicishamlilo, kufanele uphase i-Candidate Physical Ability Test (CPAT). Ihlola ukukhuthazela kwakho kwenhliziyo namandla emisipha nokubekezela kwakho.

I-CPAT ifaka izinto ezilandelayo. Kumele zigcwaliswe ngaphansi kwemizuzu eyi-10 namasekhondi angama-20:

• ukukhuphuka izitebhisi
• hose donsa
• imishini ithwale
• ukukhuphuka kwesitebhisi nokwandiswa
• ukungena ngenkani
• sesha
• ukutakula
• ukwephulwa kophahla nokudonsa

Iphoyisa

Ukuze ube yisikhulu samaphoyisa, kufanele uphumelele ukuhlolwa kwamakhono ngokomzimba (PAT) okwenziwe ngezinto ezilandelayo:

• ukugijima kwe-slalom
• ukukhuphuka izitebhisi
• khulula dummy donsa
• inhlamvu yesandla esisodwa iyadonsa
• Ukugijima kwamamayela angu-1.5
• ama-pushups noma ama-situps
• umshini wokucindezela ibhentshi

Umtakuli wokubhukuda

Ukuze ube ngumlondolozi, kuzodingeka ubonise ukubhukuda okunamandla namakhono wokutakula amanzi. Izidingo zizohluka phakathi kwephuli, ulwandle kanye nabavikeli bamanzi abavulekile.

Abahlengikazi nabo kudingeka baqeqeshwe ku-CPR, usizo lokuqala, nokunakekela ukulimala entanyeni nasemhlane.

Ubani ofanelekile ukwenza ukuhlolwa kokufaneleka?

Ungenza izinhlobo ezithile zokuhlolwa uwedwa uma umane ufuna imiphumela oyisebenzisela yona. Ukuze uthole imiphumela enembile futhi ejulile, thintana nodokotela, umcwaningi wezokwelapha, noma umqeqeshi womuntu siqu.

Ukuhlolwa kobungqabavu kunokwethenjelwa, kepha khumbula ukuthi lezi zivivinyo ziyimpawu eyodwa yempilo yakho yonke. Ungahle uthande ukubheka izingxenye eziningana zamazinga akho ezempilo nokuqina ukuze uthole isithombe esiphelele.

Ukuvivinya ukufaneleka kwezingane

Ukuhlolwa kokuqina kwezingane kukala ukuqina kwe-aerobic, amandla, nokuguquguquka. Zivame ukwenziwa ngohlelo lokufundiswa ngokomzimba esikoleni. Ngalezi zivivinyo, izingane zingabona ukuthi ziphilile futhi zilunge kangakanani futhi zizibekele imigomo yokwenza ngcono.

Uhlelo lukaMongameli Lokulungela Ukufaneleka Kwentsha lungezinye zezinhlelo ezivame kakhulu zokuhlola ukuqina ezikoleni. Lolu hlelo lusiza ukufeza ukugqama emfundweni yokufaneleka kanye nemikhuba yokuhlola.

Izikole zingasebenzisa imiphumela yokuhlola ukwenza ngcono izinhlelo zazo futhi ziqinisekise ukuthi abafundisi bafundisa ezingeni eliphakeme kakhulu, nokuthi izingane zihlangabezana noma zeqa isilinganiso esimaphakathi sezwe.

Imiphumela yokuhlola ingakhombisa nempilo yabafundi isiyonke kanye nezingozi ezingaba khona empilweni.

Ukuthatha

Kunezinzuzo eziningi ekuhlolweni komzimba. Ungasebenzisa imiphumela yakho ngezindlela eziningana. Imiphumela evela ekuhlolweni kokuqina komzimba ingaba uphawu oluthembekile lwempilo yakho nokufaneleka komsebenzi othile.

Khumbula ukuthi izivivinyo ezibiza kakhulu, eziphelele nochwepheshe kungenzeka zinikeze imiphumela enembile kakhulu.

Ungafisa ukulandelela izilinganiso zakho njalo emavikini ambalwa noma ezinyangeni ezimbalwa ukubona noma yikuphi ukuthuthuka noma ushintsho.Khuluma nodokotela wakho noma uchwepheshe wezempilo uma ubona noma yiziphi izinguquko ezingaba imbangela yokukhathazeka, noma uma ungathanda ukuguqula inqubo yakho.