Yikuphi Ukuzivocavoca Okuhlanganisiwe Futhi Kungani Kubaluleke Kangaka?

-Delile

• Yikuphi Ukuzivocavoca Okuhlanganisiwe?
• Izinzuzo Zokuzivocavoca Okuhlanganisiwe
• Ingabe Kukhona Okuhle Kokuhlanganisa Ukuzivocavoca?
• Uhlu Lokuzivocavoca Okuyinhlanganisela Lokulufaka Kuhlelo LwakhoUma ufuna ukwandisa izinzuzo zokushiswa kwamandla kanye nekhalori yeseshini yejimu emfushane, izivivinyo ezimbalwa eziyisisekelo zingakusiza ukuthi wakhe amandla okusebenza yonke indawo.
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Akukho okudumaza njengokusebenza kanzima osukwini lokuzivocavoca usuku nosuku, kodwa uzizwe sengathi awuboni miphumela.Into ukuthi, ukubona ngempela (futhi uzizwe) izinguquko ezinkulu, kufanele ugxile ekusebenzeni kwakho ngokuhlakanipha.

Ukuvivinya umzimba okuyinhlanganisela akugcini nje ngokwenza isikhathi sakho sokuvivinya umzimba sisebenze ngokwengeziwe, kepha sikusiza ukuba uqine futhi ulunge ngesikhathi esincane. Nakhu ukuthi kungani, kanye nakho konke okunye okufanele ukwazi mayelana nokuzivocavoca okuhlanganisiwe, kufaka phakathi uhlu lokuzivocavoca okuhle kakhulu okufanele ukwenze nokuthi ungangeza kanjani ekusebenzeni kwakho.

Yikuphi Ukuzivocavoca Okuhlanganisiwe?

Ukuze uqonde izivivinyo ezihlanganisiwe, udinga ukuqonda umehluko phakathi kokuzivocavoca okuhlanganisiwe kanye nokuzihlukanisa. (Okuhlobene: Imibuzo Ejwayelekile Yokuphakamisa Isisindo Kwabaqalayo Abalungele Ukuqeqesha Okusindayo)

Ukuvivinya umzimba okuhlanganisiwe ama-exercises asebenzisa amaqembu amaningi emisipha futhi adinga amalunga amaningi ukuze ahambe kulo lonke i-rep, kuchaza umqeqeshi kanye nomelaphi womzimba uBill Kelley, D.P.T., ATC, CSCS, umnikazi we-Aeries Physical Therapy eNingizimu Florida.

Ku-squat, isibonelo, imilenze yakho yomibili kanye nomgogodla kuvutha phezulu njengoba uhambisa inqulu yakho, idolo, namalunga eqakala ukuze wehlele phansi kuleso simo esifana nesihlalo bese ubuyela emuva.

Ukuzivocavoca ukuzehlukanisa, ngakolunye uhlangothi, sebenzisa iqembu elilodwa kuphela lemisipha futhi udinga ukujoyina okukodwa kuphela ukuze unyakaze ukuze wenze i-rep.

Isibonelo esihle: ama-Biceps curls. Ufinyeza imisipha yakho ye-biceps ukuze uhambise amalunga endololwane futhi usonge ama-dumbbell phezulu, kodwa awekho amanye amalunga angena esenzweni.

Izinzuzo Zokuzivocavoca Okuhlanganisiwe

Izivivinyo zokuzihlukanisa zinhle uma ufuna ukucija ngempela eqenjini elilodwa lemisipha, kungakhathaliseki ukuthi yingoba ufuna ukugwema ukusebenzisa imisipha elimele noma ukukhulisa lelo qembu lemisipha ngokuqondile; kodwa-ke, ukuvivinya umzimba okuhlanganayo kungukushintsha umdlalo ngokuphelele kokuzivocavoca kwakho nokuqina komzimba.

Uma usebenzisa amaqembu emisipha amaningi ndawonye ukwenza umsebenzi ohlangene, "udala amandla amakhulu okusebenza, amandla amakhulu, namandla, futhi uthole ibhakede elikhulu lempunzi yakho ejimini," kusho uKelley.

Eqinisweni, ucwaningo lwango-2017 olushicilelwe ku Imingcele kuPhysiology kuqhathaniswa nokuzivocavoca umzimba okusebenzise ukuhlanganiswa kokuzivocavoca umzimba phakathi kwamaviki ayisishiyagalombili wokusebenza okulinganayo, futhi kutholakale ukuthi iqembu eligxile ekuzivocavoca umzimba lenze inzuzo enkulu kuwo womabili amandla naku-VO2 max (umaka wokuqina komzimba we-cardio).

Esikhathini esifushane, ukusebenzisa amaqembu emisipha amaningi ndawonye kudinga amandla amaningi emzimbeni wakho, okusho ukuthi ushisa ama-calories amaningi. Esikhathini eside, lokho kuthuthukiswa kwamandla asebenzayo, amandla, namandla kusho ukuthi awugcini nje ngokwenza kangcono ejimini kodwa futhi ungaphatha imisebenzi yansuku zonke (njengokufaka ipotimende lakho phezulu esiteji sezindiza esiphukile) kalula.

"Ukunyakaza okuyinkimbinkimbi kudinga ukulawulwa okungcono nesikhathi samaqembu amaningi emisipha-kanye namalunga asebenza kuwo," kusho uKelley. "Futhi lokho kusebenzisana nokulawula kuhumushela kweminye imisebenzi, kukusize ukuba ube namandla futhi ulinganisele emhlabeni." (Lokhu kuhamba kwamandla kuzokusiza futhi ukuvimbela ukungalingani okuvamile kwemisipha.)

Ibhonasi eyengeziwe: "Njengoba izivivinyo ezihlanganisiwe zibandakanya inani elikhulu lemisipha ukuze zivumelane, zakha ukumelana okukhulu nenhliziyo njengoba iphampa igazi, okugcina kuqinisa inhliziyo yakho," kuchaza uKelley. Ngemuva kwakho konke, inhliziyo yakho iyisisipha, nayo! (Lokhu kungenye yezinzuzo eziningi ezinkulu zokuphakamisa izinsimbi.)

O, futhi ezingeni elisebenzisekayo, ngoba izivivinyo ezihlanganisiwe zisebenza imisipha eminingi ngasikhathi sinye, ungahlanganisa izintambo ezimbalwa nje ukuze wakhe ukuzivocavoca umzimba okugcwele, wengeza uKelley. (Ukuthola ukusha komzimba ogcwele ngenxa yokunyakaza kokuzihlukanisa kukodwa kungase kuthathe isikhathi esiphindwe kabili.) Ngakho-ke uma ucindezelwe isikhathi kodwa usafuna ukuzuza izinzuzo eziningi ngokujima kwakho ngangokunokwenzeka, iminyakazo eyinhlanganisela ingakuyisa lapho.

Ingabe Kukhona Okuhle Kokuhlanganisa Ukuzivocavoca?

Nakuba kungekho ngempela okuphazamisayo ekushiseni amakhalori engeziwe, ukuqina ngokushesha, nokuba umuntu omubi kakhulu ngokomzimba, kunento eyodwa abasanda kufunda ejimini okufanele bayikhumbule.

"Ukuzivocavoca okuhlanganisiwe ngokuvamile kuthuthuke ngobuchwepheshe," kusho uKelley. "Empeleni, badinga ikhono elengeziwe lokugcina ifomu elifanele-ikakhulukazi uma uqala ukuzizwa ukhathele noma ukwandisa isisindo osisebenzisayo."

Ngaphandle kokulawulwa kwezimoto okufanele nokuqwashisa ngesikhathi sokuvivinya umzimba, uyayandisa ingozi yokulimala. Nakuba kunzima kakhulu ukumosha i-biceps curl (hhayi usongo olukhulu emzimbeni wakho uma wenza kanjalo), ukwenza i-squat ngendlela engafanele kungabeka umzimba wakho (funda: i-back back) endaweni enhle edwetshiwe—ikakhulukazi uma usebenzisa. izisindo ezisindayo. (Yingakho kufanele ngaso sonke isikhathi wenze izivivinyo ezihlanganisiwe kuqala phakathi nokujima kwakho (lapho unamandla amaningi) futhi ulondoloze iminyakazo yokuzihlukanisa ukuze kamuva.)

Njenganoma yini ebhekiswe emzimbeni, noma kunjalo, vele "uqale kancane futhi ube lula futhi uthuthuke ngokuqina namandla akho," kusho uKelley. Futhi akukaze kube ngumqondo omubi ukuthi umqeqeshi akunikeze isheke-lokuhamba noma akuhambise ngamaphethini wokuhamba afanele uwedwa noma ngesikhathi sekilasi.

Uhlu Lokuzivocavoca Okuyinhlanganisela Lokulufaka Kuhlelo LwakhoUma ufuna ukwandisa izinzuzo zokushiswa kwamandla kanye nekhalori yeseshini yejimu emfushane, izivivinyo ezimbalwa eziyisisekelo zingakusiza ukuthi wakhe amandla okusebenza yonke indawo.

Izikwele: Ama-squats afaka iqakala lakho, idolo, kanye namajoyini we-hip, ukubeka konke kusuka ku-quads yakho kanye nemisipha yakho kuya kuma-glutes akho nomnyombo wokusebenza. Lokhu kuvivinya umzimba okubalulekile kukusiza ukuthi usuke ekuqosheme uye ekumeni futhi kuwumnyakazo owusebenzisa kuyo yonke imidlalo (ngisho nokugibela nokuphuma kusofa), kusho uKelley.

Ama-Deadlifts: "Lesi yisona esikhulu semisipha yakho yangemuva [yomzimba] yemisipha, efana nemisipha, i-glutes, kanye ne-extensors yangemuva," kusho uKelley. Ukubulala umuntu kuhilela ukuguqa ngamadolo, okhalweni nasemhlane, ukuthuthukisa ikhono lakho lokuqoqa izinto phansi (nokwandisa amandla akho okubamba).

Amaphaphu: Idlanzana lezinguquko zamaphaphu laphaya zonke zidinga umongo ozinzile kanye nemilenze eqinile, elinganiselayo njengoba ugoba ezinqulwini, emadolweni nasemaqakaleni ukuze wehle uye phansi ubheke phansi bese uhlehlela emuva.

Ukucindezela Kwamahlombe: Ungacabanga ukuthi imishini yokunyathelisa ngaphezulu isebenzisa imisipha yakho yamahlombe kuphela, kepha imililo yakho engaphakathi igcina isifuba sakho sizinzile, isifuba sakho kanye ne-triceps yakho kukusiza ukuthi uphushele leso sisindo phezulu, futhi ama-lats nama-biceps akho akusiza wehlise wehle wehle phansi. Udinga ukubeka okuthile okusindayo eshalofini eliphezulu? Imishini ehlombe yahlanganiswa.

Imishini Yokucindezela Ibhentshi: Ukudubula kahle kakhulu yonke imisipha emzimbeni wakho ophezulu (futhi usebenzisa wonke amalunga kusuka emahlombe akho kuya eminweni yakho), umshini wokucindezela ibhentshi ukunyakaza okuphezulu komzimba.

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