3 Ukuhlolwa Kwemisipha Yokuzama

-Delile

• Kungani sizenza
• Ungakukala kanjani ukukhuthazela kwakho kwemisipha
• Umzimba ongezansi: Ukuhlolwa kwe-squat
• Umzimba ophezulu: Ukuhlolwa kwePushup
• Ukuguqa kwamadolo
• Umongo: Ukubamba kweplanka okuphansi (izindololwane nezinzwane)
• Izeluleko zokuphepha okufanele uzicabangele
• Ungakuthuthukisa kanjani ukukhuthazela kwemisipha
• Ukukhuthazela kuqhathaniswa namandla
• Ukuthatha

Uma kukhulunywa ngokulinganisa inqubekela phambili egumbini lesisindo, izivivinyo zokukhuthazela kwemisipha zingakunika impendulo enembile ngokusebenza kwakho kokuzivocavoca. Lokhu kukuvumela ukuthi wenze ukulungisa kumabanga okuphindaphinda nemithwalo yokumelana nokuzivocavoca okwenzayo.

Indlela enhle yokusebenzisa izivivinyo zokukhuthazela kwemisipha ukwenza ngaphambi nangemva kokuhlolwa.

Isibonelo, yenza isivivinyo ngasinye, urekhode imiphumela bese uhamba. Emasontweni amane kuya kwayisithupha kamuva, yenza izivivinyo ezifanayo bese uqhathanisa imiphumela emisha nezibalo zoqobo.

Ukulandelela inqubekelaphambili yakho kuyindlela enhle yokwandisa ukukhuthazeka nokunamathela kuhlelo lokuqina.

Kungani sizenza

“Mhlawumbe isizathu esivame kakhulu sokuhlolwa kokukhuthazela kwemisipha ukuhlola ukusebenza kohlelo,” kuchaza umqeqeshi womuntu oqinisekisiwe uLesley Bell, BS, NASM-CPT, NASM-CES, NCSF-CSC.

Ngaphandle kokuhlola ukusebenza kwesimiso sokuzivocavoca, uBell uphawula ukuthi ukuhlolwa kokukhuthazeka kwemisipha nakho kunikeza umbono omncane wokuthi ungakwazi kangakanani ukwenza imisebenzi empilweni yakho yansuku zonke, okungukuthi, ngencazelo, isilinganiso sokuqina komzimba wakho.

Ungakukala kanjani ukukhuthazela kwakho kwemisipha

Kunezindlela ezahlukahlukene zokulinganisa ukukhuthazela kwemisipha. Uma ukwazi ukufinyelela kumqeqeshi oqeqeshiwe noma owelapha ngokomzimba okwazi ukugada izivivinyo, nansi indlela okufanele uhambe ngayo.

Kodwa uma uhlola ukukhuthazela kwemisipha uwedwa, nazi izivivinyo ongazisebenzisa ukukala amaqembu ahlukahlukene emisipha.

Umzimba ongezansi: Ukuhlolwa kwe-squat

Imisipha ihlolwe: emuva emuva, imisipha, okhalweni, kanye ne-quadriceps

"Isivivinyo sokukhuthazela kwemisipha esikala ukukala kwemisipha yomzimba ongezansi, ikakhulukazi ama-hips, ama-quadriceps, ama-hamstrings, iqolo elingemuva, nemisipha eminingi eminingi esekelayo," kuchaza uJacquelyn Baston, LMT, CSCS, NSCA-CPT, CYT. Futhi ingxenye engcono kakhulu, awudingi noma iyiphi imishini.

1. Yima ngezinyawo zakho zihlukaniswe ububanzi. Yelula izingalo zakho phambi kwakho noma ubeke izandla zakho ngemuva kwezindlebe zakho ukuqinisekisa ukuzinza nefomu elihle. Ukubheka kufanele kube phambili, kepha kwehle kancane ukugcina umgogodla ungathathi hlangothi.
2. Gobisa amadolo akho bese ucwilisa izinkalo zakho phansi nangemuva, uguqule isisindo sakho ezithendeni zakho. Lapho amadolo akho esefinyelele cishe kuma-degree angama-90, buyela endaweni yokuma.
3. Yenza ama-reps amaningi ngangokunokwenzeka ekukhathaleni nasekulahlekelweni kwefomu elifanele.
4. Rekhoda inani labaphindayo.

Ukusiza ekwenzeni le nhlangano, uBaston uthi beka isihlalo ngemuva kwakho bese uthinta kancane isihlalo ngesinqe sakho ngaphambi kokuma. Lokhu kuzosiza ekuqinisekiseni ukuthi ucashile ngokwanele, okucishe kube ama-degree angama-90.

Umzimba ophezulu: Ukuhlolwa kwePushup

Imisipha ihlolwe: ama-pecs, ama-deltoids, i-serratus yangaphakathi, i-triceps, i-abs

Ukuhlolwa kwe-pushup kungenye yezindlela ezinhle kakhulu zokuhlola ukukhuthazela komzimba ophezulu, kuchaza uBell, ikakhulukazi emisipheni yesifuba namahlombe.

Ukwenza isivivinyo se-pushup, uzodinga isitophuwashi noma isibali sikhathi efonini yakho, nebhola, njengebhola lethenisi. Ungase futhi ufune umata wokuzivocavoca.

1. Ngena endaweni ephezulu yepulangwe nebhola ngaphansi kwesifuba sakho.
2. Prakthiza i-pushup eyodwa ngokugoba izindololwane zakho bese uthinta isifuba sakho ebholeni elingaphansi kwakho. Qiniseka ukuthi uqondisa izingalo zakho yonke indlela lapho uphindisela emuva endaweni ephezulu yepulangwe.
3. Phinda lokhu kaningi ngangokunokwenzeka kuze kube yilapho ifomu lakho lonakaliswa.
4. Ngenye indlela, yenza okuningi ngangokunokwenzeka ngemizuzwana engama-60.
5. Qopha inani lama-pushups enziwe kahle.

Ukuguqa kwamadolo

Uma ungeke ukwazi ukufeza i-pushup eyodwa ezinzwaneni zakho, uBell uthi ukuqala endaweni efanayo yepulangwe eliphezulu ngeflethi lakho langemuva nangolayini oqondile ukusuka phezulu kwekhanda lakho kuye ezinzwaneni zakho.

Ngaphandle kokuhambisa noma yini, yehlisa amadolo akho phansi bese wenza isivivinyo se-pushup ngale ndlela. Lokhu kuzoba isikhundla se-pushup esifinyeleleka kangcono.

Umongo: Ukubamba kweplanka okuphansi (izindololwane nezinzwane)

Imisipha ihlolwe: i-rectus abdominis, i-oblique, i-hip flexors, i-erector spinae, kanye ne-abdominis eguqukayo

Imisipha yomgogodla, efaka leyo yezisu, okhalweni, neyeqolo, idlala indima ebalulekile emisebenzini yansuku zonke. Ukugcina amandla nokukhuthazela kule misipha kukusiza ngokunyakaza okudinga ukugoba, ukusonta, ukufinyelela nokudonsa.

Ukwenza ukuhlolwa kweplank, uzodinga umata wokuzivocavoca nesitophuwashi noma isibali sikhathi ocingweni lwakho.

1. Ngena endaweni yepulangwe umzimba wakho ongaphezulu usuke phansi futhi usekelwa izindololwane nezingalo zakho. Imilenze yakho kufanele iqonde nesisindo sakho esithathwe izinzwane zakho. Umzimba wakho kufanele ube kulayini oqondile kusuka ekhanda kuye ozwaneni.
2. Ngokushesha nje lapho usesimweni esifanele, qala isibali sikhathi.
3. Bamba lesi sikhundla isikhathi eside ngangokunokwenzeka noma uze ungakwazi ukubamba iqolo lakho liqonde noma wehlise okhalweni.
4. Qopha isikhathi.

Uma ungakwazi ukubamba ipulangwe eliphansi, uBell uthi ungaguqa ngamadolo (ncamashi ukuthi wenze kanjani esivivinyweni se-pushup). Ukuze uthole imiphumela evumelekile, khumbula ukuthatha amanothi athile ukuze ukuhlolwa kabusha kubonise ukuthi ufike kude kangakanani.

Futhi, uma ufuna uhlobo oluthuthuke kakhulu lohlolo lweplank, uBaston uthi enze ipulangwe ngezandla eziqondile, ugcine izindololwane nezihlakala zakho zihambisane namahlombe. Lokhu kudinga amandla angaphezu komzimba ongaphezulu uma kuqhathaniswa nepulangwe lendololwane, elidinga amandla angaphezulu ayisisekelo.

Izeluleko zokuphepha okufanele uzicabangele

Uma kukhulunywa ngokwenza lezi zivivinyo ngokuphepha, cabanga ngala maphuzu:

• Ngaphambi kokuqala noma yiluphi uhlobo lokuhlolwa komzimba, qiniseka ukuthi uyakwazi ukwenza izivivinyo ngokuphepha. Uma unokukhathazeka ngekhono lakho, cela usizo kumqeqeshi oqeqeshiwe noma owelapha ngokomzimba.
• Uma uzwa ubuhlungu, isiyezi noma isicanucanu, yeka ukuhlolwa.
• Lapho nje ifomu lakho selonakalisiwe, misa ukuhlolwa. Uma unenkinga yokugcina ukwenziwa okulungile kokuhamba, cabanga ngolunye lwezinguquko.

Ungakuthuthukisa kanjani ukukhuthazela kwemisipha

Ukuba nomgomo wokusebenzela kuwo kungakusiza ukuthi uhlale ugxile, ukhuthazekile, futhi uzibophezele empilweni nasempilweni yakho.

Amashadi wokuqhathanisa ayatholakala esivivinyweni ngasinye semisipha ngokuya ngeminyaka nobulili. Kodwa uBaston uthi akayena umlandeli wokusebenzisa la mashadi ngoba angakushiya uzizwe unqotshiwe futhi udangele uma ungafinyeleli “kokujwayelekile.”

Kungakho ukusebenzisa imiphumela yakho ukukala inqubekelaphambili kubalulekile ekuthuthukiseni ukukhuthazela kwemisipha.

Unalokho engqondweni, uma usuthole imiphumela eyisisekelo, qiniseka ukuthi ufaka ukuzivocavoca umzimba enkambisweni yakho yokuqina yokuqinisa ukukhuthazela kwemisipha emisipheni emikhulu emzimbeni. Ngokwengeziwe, ingxenye yokugxila kwakho idinga ukuthi ibe ekuqeqeshweni ebangeni eliphakeme kakhulu elikhuthaza ukukhuthazela kwemisipha.

Isibonelo, ukwenza izivivinyo zokuzivocavoca ngamandla ngezisindo ezilula zenombolo ephezulu yama-reps kuzosiza imisipha yakho ukuthi ithuthukise ukuminyana kwe-mitochondrial kanye nokusebenza kahle kwe-aerobic okudingekayo ukuxhasa imizamo yokuqeqeshwa kokukhuthazela.

Ukuzivocavoca amandla kuhlanganisa:

• squats
• ukujima
• amapulangwe
• imigqa
• imiphunga
• ukucindezela isifuba
• ukucindezela kwehlombe
• ama-biceps curls
• ama-triceps afaka

Ibanga le-rep eliphakanyisiwe lokukhuthazeka kwemisipha lingama-reps ayi-12 kuye kwangama-15.

Ukukhuthazela kuqhathaniswa namandla

Ukuhlolwa kokuqina kwemisipha, okuhlola amandla emisipha ukumelana nokukhathala, kuwela ngaphansi kwesigaba esibanzi sokuhlolwa kwemisipha, ngokusho kweAmerican College of Exercise.

Ukuhlolwa kwamandla emisipha, okulinganisa isilinganiso samandla amakhulu ongawakhiqiza enombolweni ethile yokuphindaphinda, okunye ukuhlolwa kokuqina kwemisipha.

Ukuthatha

Ukuhlolwa kokuqina kwemisipha kuyithuluzi eliwusizo ukukusiza ukuthi uhlole ikhono lamaqembu emisipha noma yemisipha ethile ukumelana nokukhathala.

Ukuvivinya ukukhuthazela kwemisipha akusizi nje kuphela ukuthi uhlole indlela yakho yokuzivocavoca yamanje nokwenza izinguquko ekusebenzeni kwakho, kepha futhi kukunikeza umbono ongcono wamandla omzimba wakho wokwenza imisebenzi ebalulekile yansuku zonke.