Ingabe Ukudideka Kwemisipha Kungokoqobo Noma Hype?

-Delile

• Umbono wokudideka kwemisipha
• Ngakho-ke, kungokoqobo noma yi-hype?
• Yiziphi ezinye izindlela zokuphula ithafa lokuqina?
• Zama ukulayishwa okuqhubekayo
• Inothi mayelana nokulahlekelwa isisindo
• Kufanele umbone nini umqeqeshi womuntu siqu?
• Okubalulekile

Uma kwenzeka udidekile ngezimfashini zokuqina komzimba nezitayela, ungakhathazeki, awuwedwa. Ngokusobala, imisipha yakho iyadideka, nayo. Ukudideka kwemisipha, okucatshangwa ukuthi lapho uguqula izinto kaningi endaweni yakho yokuzivocavoca ukugwema ithafa, akulona igama lesayensi.

Ngeke ukuthole emaphephandabeni ocwaningo lwesayensi noma ezincwadini zokufunda. Uzobuye ucindezelwe kanzima ukuthola umqeqeshi oqeqeshiwe noma uchwepheshe wezempilo okholelwa ngenhliziyo yonke kukho.

Lokho kungenxa yokuthi inkolelo yokudideka kwezicubu imane nje iyinsumansumane etholwe isezingeni layo ekumaketheni izinhlelo ezithandwayo zokuzivocavoca ezifana ne-P90X.

Umbono wokudideka kwemisipha

Uma uthi nhlá, umbono wokudideka kwemisipha uzwakala ukholisa. Ukuze uthuthuke ufinyelele ezinhlosweni zakho zokufaneleka, udinga ukugcina umzimba wakho uqagela. Okusho ukuthi, ukushintsha ukusebenzisa kwakho njalo ukuze ungafiki ethafeni.

Ngakho-ke, kuvame kangakanani? Yebo, ezinye izinhlelo ezincike ekudidekeni kwemisipha zithi zihluka ukuzivocavoca umzimba masonto onke noma ngalo lonke usuku, kanti ezinye zincoma ukuthi ushintshe izinto nsuku zonke. Ngokushintsha izinto, umzimba wakho ngeke ukwazi ukuhlala ufana futhi kuzodingeka uvumelane nokuzivocavoca okuguqukayo.

Kepha nansi into: "Imizimba yethu ayikushintshi lokho masinyane," kusho uStan Dutton, NASM, kanye noHead Coach wesikhulumi sokuziqeqesha iLadder. Impela, ukushintsha ukusebenzisa kwakho kungasiza, kepha kuphela ngemuva kwesikhathi esithile.

Yingakho ethi ukusebenza kufanele kuhlale kufana okungenani amasonto amane kuya kwayisithupha.

Ngakho-ke, kungokoqobo noma yi-hype?

Uma kuqhathaniswa neminye imibono yezempilo esekwe kwisayensi, kuphephile impela ukusho ukuthi ukudideka kwemisipha kuyi-hype. Yikuphi ukudideka kwemisipha okugeja ngokuphelele, kusho uDutton, iqiniso lokuthi sisebenzisa umzimba ukuze imizimba yethu ivumelane ngokuqina nokuncika. Ngakho-ke, empeleni sifuna ukuhambisana nalokho esikwenzayo ekusebenzeni ukuze imizimba yethu isebenze kanzima ukuzivumelanisa.

Yiziphi ezinye izindlela zokuphula ithafa lokuqina?

Uma uthola ukuthi inqubekelaphambili yakho iyantuleka futhi umdlandla wakho usushiyile esakhiweni, ungahle uthande ukucabangela iqiniso lokuthi usufike ethafeni. Izindaba ezimnandi zikhona izindlela eziningi zokudabula ithafa lokuqina.

"Ukugqabula ithafa, kufanele siqale sikhombe ukuthi ngabe empeleni liyithafa noma cha," kusho uDutton. Isibonelo, uma isisindo sakho singasuki, noma ungakaqini amasonto ambalwa, sekuyisikhathi sokushintsha izinto kancane.

Zama ukulayishwa okuqhubekayo

Umbono owodwa ongaklama ukuzivocavoca kwakho nxazonke ukugcwala okuqhubekayo.

Umqondo wokugcwala ngokweqile ukuthi uphonsela inselelo imisipha yakho ngokushintsha ingcindezi oyifaka kubo. Le ngcindezi iza ngesimo sokuqina, noma inani lamasethi nokuphindayo okwenzayo, nobude besikhathi, noma isikhathi ohlanganyela ngaso kulowo msebenzi. Izindlela zokusebenzisa ngokweqile okuqhubekayo ukuphula ithafa zifaka:

• ukwandisa inani lesisindo oziqeqesha ngalo phakathi nezinsuku zakho zokuqeqesha amandla
• ukwandisa isikhathi sokusebenza kwakho kwenhliziyo
• ukushintsha ukuzivocavoca kwakho kwamanje kokusha, njengokuthatha ikilasi lokuhamba ngebhayisikili langaphakathi endlini kunokugijima kumshini wokunyathela
• ukushintsha inani lamasethi owenzayo
• ukushintsha inani lokuphindaphinda okwenzayo ukusetha ngakunye ngokungeza ukumelana

Ngokushintsha inani lama-reps owenzayo nokulungisa ukumelana, ungenza ukwanda okuphawuleka kakhulu kwamandla. Isibonelo, ukwenza ama-reps aphansi ngesisindo esinzima ngosuku olulodwa nesisindo esilula ngokuphindaphinda okuphezulu ngosuku olulandelayo.

Inothi mayelana nokulahlekelwa isisindo

Uma kuyithafa lokulahlekelwa isisindo obhekene nalo, uDutton uthi izinsuku ezimbalwa zokulandelela ukudla kwakho zingakunika ukuqonda ukuthi kungakanani ukudla okudlayo nokuthi yini okungenzeka uyayintula. Uthi abantu abaningi badinga amaprotheni amaningi ekudleni kwabo.

Kufanele umbone nini umqeqeshi womuntu siqu?

Ukuqina okusha noma cha, noma ngubani angazuza kusethi yemibono emisha. Asikho isikhathi esingalungile sokuqasha umqeqeshi womuntu siqu. Abanye abantu bathanda ukuba nomqeqeshi wokubenza baqale, kanti abanye bakuletha lapho bedinga inkuthazo nendlela entsha yokusebenza.

Lokho kusho, ukuqasha umuntu oziqeqeshela yena uqobo kungazuzisa uma:

• umusha ukuzivocavoca futhi udinga usizo lokuklama nokuqalisa uhlelo
• udinga usizo ngefomu elifanele ekuzivocavoca amandla
• udinga ukukhuthazwa nokukhuthazwa umqeqeshi angakunikeza ngokukuthatha ukuzivocavoca
• unesithukuthezi ngokwenza ukuzivocavoca okufanayo futhi udinga umqeqeshi ukuklama uchungechunge lokuzivocavoca okusha ngokususelwe kuzintshisekelo zakho, izinhloso, nezinga lamanje lokuqina
• ufuna inselelo
• unokulimala okuthile noma isimo sempilo esidinga ukulungiswa ukuze ubambe iqhaza ohlelweni lokuzivocavoca ngokuphepha

Ungathola abaqeqeshi bomuntu siqu abaqinisekisiwe ezindaweni zokuzivocavoca zasendaweni yakho noma ezindaweni zokuvivinya umzimba. Ngokwengeziwe, kunezindawo eziningana zokuqeqesha eziku-inthanethi nezinhlelo zokusebenza ongazisebenzisa ukuqasha umqeqeshi obonakalayo. Qiniseka ukuthi ubuza ngemininingwane yabo.

Okungenani, umqeqeshi oqeqeshiwe uyoba nesitifiketi esivela enhlanganweni enedumela elihle njenge-ACSM, NSCA, NASM, noma i-ACE. Ngokwengeziwe, abaqeqeshi abaningi bomuntu siqu baneziqu ezindaweni ezifana nesayensi yokuzivocavoca, i-kinesiology, noma i-pre-physical therapy.

Okubalulekile

I-hype ngemuva kokudideka kwemisipha ingaqhubeka nokusakazeka emibuthanweni ethile yokuqina, kepha umbono owodwa ozohlala uvivinya isikhathi uhambisana nokuthi uqeqesha kanjani.

Ngokulandela imigomo yokugcwala ngokweqile okuqhubekayo - ukwandisa inani lama-reps noma ukusetha okwenzayo noma ukwengeza isikhathi ekusebenzeni kwakho - uzoqhubeka nokubona inqubekela phambili futhi ufinyelele imigomo yakho yokufaneleka.