Ezweni lokuzivocavoca, sikhuluma okuningi mayelana nokwakha amandla, kodwa lokho kusho ukuthini ngempela?
Amandla egama asho ikhono lomzimba lokukhiqiza izinto ezibonakalayo. Emhlabeni wokuzikhandla, lokhu ngokuvamile kubhekisela ekutheni ungakunciphisa kangakanani umzimba ukuze usebenzise izivivinyo ezahlukene zokuqeqeshwa kwamandla
Umkhandlu waseMelika Wokuzivocavoca unencazelo enhle kakhulu ku- ACE Personal Trainer Manual :
"Amandla emisipha iyisisekelo sayo yonke imisebenzi yemvelo."
Konke esikwenzayo usuku ngalunye, kusukela ekuphumeni embhedeni ukugeza futhi ukushayela emsebenzini kudinga amandla athile. Ungadinga okungaphezulu ukwenza izinto ezifana nokuhambisa amabhokisi noma ukuvula umnyango osindayo. Amandla angaphansi kwezinto ezilula ezifana nokubhoboza izinwele zakho noma ukuphuza ingilazi yamanzi.
Noma yini okwenzayo, noma kunjalo, idinga amandla futhi yindawo eyodwa yokuzikhandla kulula kakhulu ukuthuthukisa.
Ukulinganisa Amandla Akho
Silinganisa kanjani amandla? Lokho kuxhomeke kulokho okulinganisa. Emhlabeni wokuzikhandla, amandla okulinganisa ngokuvamile ahilela ukuhlolisisa inani eliphakeme kakhulu lesisindo ongayiphakamisa ngenxa yokuzivocavoca okulodwa, noma lokho esikubiza ngokuthi i-One-Rep Max.
Esikhundleni sokwenza impela ukuhlolwa kwe-One-Rep Max, okungabangela ukulimala kulabo abangeyona imizimba yomzimba noma asetshenziselwa ukuphakamisa izisindo ezinzima kakhulu, sivame ukukala amandla ngokubala amaphesenti aloo-rep max eyodwa.
Lokho kusho ukuthi ukhetha iphesenti yelinye-rep max elihunyushwa kwinani elithile lokuphindaphinda. Khona-ke uthola isisindo ongasiphakamisa ukuze uthole inombolo ethile ye-reps, i-rep yokugcina ayinakwenzeka, kodwa isasebenza ngefomu elihle.
Amaphesenti we-One-Rep Max
Ungasebenzisa leli shidi ukukhetha i-reps ofuna ukuyenza ukuze ulinganise i-rep max yakho eyodwa:
- I-100% ye-1RM: ukuphindaphinda oku-1
- Ama-85% we-1RM: 6 okuphindaphindiwe
- 75% we-1RM: ukuphindaphinda okungu-10
- I-65% ye-1RM: iziphindaphinda ezingu-15
Ukukhetha isisindo sakho
Akunakwenzeka ukwazi inani elilinganisako lesisindo osidingayo ukuqedela inombolo ethile ye-reps ngaphandle uma usendaweni yokubhubhisa.
Indlela engcono kakhulu yokusondela kuyo ukuqagela. Akuyona isayensi kakhulu, kodwa ngokuvamile indlela elula. Uvele ukhethe okubonakala sengathi isisindo esinengqondo sokuzivocavoca okuhlukile.
Ngalendlela, kusiza ukwazi izici ezimbalwa mayelana namaqembu omzimba nezinsimbi. Amanye amathiphu:
- I-group big muscle isisindo esinzima kakhulu - Isifuba , emuva nangemilenze kufaka ezinye izihluthulelo ezinkulu kunazo zonke emzimbeni, ngakho-ke uzosebenzisa isisindo esiningi kula maqembu omzimba.
- Ukufudumala - Kubalulekile futhi ukuba imisipha yakho ifudumele ngaphambi kokuthatha isisindo esinzima kakhulu. Ungakwenza lokhu nge-cardio noma ungenza izinguquko ezifudumele zohlelo ngalunye ngokukhetha isisindo sokukhanya.
- Nsuku zonke zihlukile - Ezinsukwini ezithile zingcono kunezinye futhi ezinye izinsuku ngeke uphakamise isisindo esiningi. Lokhu akubonakali ngamandla akho, kodwa kungenziwa ngenxa yento - Ukukhathala ngokweqile, ukungatholi ngokwanele ukulala, ukulwa nokugula noma mhlawumbe ukhathele kusuka ekusebenzeni kwangaphambilini.
Isibonelo, uma wenza inkinobho yesifuba ngama-dumbbells, ungakhetha amakhilogremu angu-12 kuya kwangu-25 kwabesifazane noma ngaphezulu kwama-30 kuya ku-40 lbs ukuze amadoda aqedele kabusha ama-10 aphinde afane nefomu elihle, ungakwenza.
Uma ungenza okungaphezu kwezingu-10, uyazi ukuthi ungandisa inani lesisindo osisebenzisayo.
Ungase uzizwe njengokubala iphesenti ye-one-rep max yakho akubalulekile uma uzama ukwakha imisipha emikhulu.
Kodwa-ke, noma ngabe awuyena umakhi womzimba, wazi ukuthi ubunzima bokuphakamisa bungenza umehluko omkhulu emiphumeleni oyitholayo.
Abaningi bethu abaphakamisi njengoba besinzima, ikakhulukazi besifazane ngoba sikhathazeka ngokuthola amandla .
Ungakhathazeki ... asinayo amahomoni adingekayo ukwakha imisipha emikhulu.
Ukukhetha isisindo esifanele kusho ukuthi uzothola uhlelo lwakho lokuqeqesha ngamandla. Akugcini nje ukwakha amandla kodwa izicubu ezinamahloni eziqinile, konke okufaka isandla emzimbeni ofanelekile, onomzimba.
Indlela Yokuqina
Isihluthulelo sokuqina siqinisile ukuphakamisa izinsimbi ezinzima. Njalo uma uphakamisa izisindo ezinzima , ukwandisa amandla, ubukhulu besisindo kanye nezicubu ezixhumene namagciwane nama-tendon. Ngamanye amazwi, zonke izingxenye zakho ziqina, hhayi nje imisipha yakho.
Uma ufuna ukwakha amandla, umgomo wakho kufanele ube ngamasethi angu-2-6 wezinsimbi ezi-6 kuya koku- 6 kokuvivinya umzimba ngalunye ngamaminithi angu-2-5 phakathi kwesethi ngayinye. Lokho kusho ukuthi ufuna ukuphakamisa isisindo okwanele ukuthi UNGAKWENZA u-6 kuphela futhi ungabe usaba khona.
Isisindo esinzima kakhulu, ngakho-ke uma usanda kushayela umzimba, kudingeka usebenze kuze kube manje.
Ngokuzivocavoca okuvamile, ukugcina i-reps yakho phakathi kuka-10 no-16 ngesethi ngayinye kuyindlela enhle yokwakha nokugcina amandla nesisindo somzimba ngendlela ephephile.
Ukwakha Amandla Ukuphakamisa Kakhulu
Uma ungumqali , qalisa ngokuzivocavoca umzimba okuyisisekelo , usebenza phakathi kuka-8 no-15 u-reps ngomsebenzi ngamunye bese wenza ama-1-2. Ungase uqale ngesisindo esilinganiselwe futhi, njengoba usujwayele ukuqeqesha amandla, qala ukhululekile ngokwanele ukuthi impendulo yokugcina izwa inselele kakhulu.
Sebenza efomini lakho futhi wakhe isisekelo esiqinile kuwo wonke amaqembu omzimba wakho ngaphambi kokuba ukhulule kakhulu esilinganisweni, okungabangela ukulimala nokucindezeleka ngokweqile . Yisebenzela lokho amasonto ambalwa futhi, njengoba uqina, ungandisa izisindo ozisebenzisayo futhi wehlise kabusha.
> Umthombo:
> Umkhandlu waseMelika Wokuzivocavoca. Manual ACE Personal Trainer, Edition 5. I-San Diego: Umkhandlu waseMelika Wokuzivocavoca, 2014. p. 334