Qala Ukwakha Amandla Wakho We-Muscle
Ukuqeqeshwa kwamandla ukwenza umzimba nokuzivocavoca umzimba okwakha amandla akho emisipha. Kuyaziwa nangokuthi ukuqeqeshwa isisindo noma ukuqeqeshwa ukumelana.
Ukuqeqeshwa kwamandla kusebentisa imisebenti lehlukanisa imisipha kutsi ingene ngaphansi kwekuhlupha kwetigcoko, isisindo semtimba, nobe emadivaysi njengemikhakha yekuphikisa. Kufanele kubangele ukwanda kwamandla emisipha nokukhuthazela kwemisipha, futhi kungabangela ukukhula kwesisindo somzimba.
Okuningi: Umhlahlandlela Wokuqeqesha Weight for New Trainers
Izinzuzo zezeMpilo Zokuqeqesha Amandla
Ukuqeqeshwa kwamandla yingxenye ebalulekile yohlelo lokuzivocavoca olulinganiselayo. Uma ujabulela ukuzivocavoca kwe-cardio njengokugijima, ukuhamba noma ukuhamba ngebhayisikili, ukuqeqeshwa kwamandla kusiza ukulinganisela kwe-toning nokuthuthukiswa kunokuba nje usebenzise imisipha esetshenziselwa ukuzivocavoca kwe-cardio yakho. Ukuqeqeshwa kwamandla kwakha ubuhlungu obukhulu bomzimba, okwandisa ukuqubuzana komzimba njengoba imisipha ishisa amakholori amaningi kunokuphumula kunezicubu ezinamafutha.
Okuningi: Izinzuzo Zempilo Zokuqeqesha Amandla
Ukuqeqeshwa Kakhulu Kangakanani Okudingayo?
Imihlahlandlela yomsebenzi ithi abantu abadala ( kubandakanya abadala asebekhulile ) kufanele benze ukuqeqeshwa kwamandla emibili kuya kwezinsuku ezintathu ngesonto ngalinye. Lezi zinhlelo kufanele zibandakanye ukuqeqeshwa kwamandla okuqeqesha amandla angu-8 kuya ku-10, ukuphindaphinda okungu-8 kuya kwezingu-12 komunye ngamunye.
Izinsiza zokuqeqesha amandla
Ungenza ukuqeqeshwa kwamandla ngokungazelelwe ngezinsimbi zokumelana nezisindo zamahhala, noma ungathola ukuzithokozisa ngemishini yokuzivocavoca ekhaya noma imishini yesikhungo sempilo.
- Ukukhetha nokusebenzisa Amanqamu Wokuphikisa : Lezi zindleko kakhulu futhi ungazithatha nawe ukuze usebenze noma kuphi, kufaka ehhovisi noma ngenkathi uhamba.
- Amakamelo angabizi kakhulu weGear Training Training Gear : Imibono engaphezulu yokusebenza kwamandla akho ekhaya.
- Indlela Yokukhetha Ikhaya Lokusetshenziswa Kokuzivocavoca : Uma ungathanda ukuvivinya ekhaya, nansi indlela yokukhetha imishini yalo.
Ukufudumala Ukuqeqesha Amandla
Ngaphambi kokuqeqeshwa kwamandla okusebenza kwakho, fudumele ngemaminithi angu-5 kuya kwangu-10 wokuzivocavoca kwe-cardio. Lokhu kungase kuhambe noma kugijimela esitokisini , ukujikeleza ibhulogi izikhathi ezimbalwa, ukugibela ibhayisikili yokuzivocavoca, noma ukuhamba endaweni. Lokhu okufudumalayo kuzokwandisa izinga lakho lenhliziyo ukuletha ukugeleza kwegazi okungaphezulu kanye ne-oxygen emisipha yakho ukuze bakwazi ukusebenza kangcono.
Ukupholisa phansi nokugxila
Ngemuva kokuzikhandla kwamandla akho, phinda uphinde uphinde usebenze ngokukhanya komsebenzi we-cardio bese uvula kahle imisipha oyisebenzisayo ukuze ugcine ukuguquguquka.
Ukufakela nokuphefumula
Izikhathi eziningi zokuqeqesha amandla zifushane kangangokuthi ngeke udinga ukusebenzisa isiphuzo sezemidlalo noma ibha yamandla phakathi neseshini. Kodwa kufanele ube nesidlo esinempilo noma ukudla okunampilo ngaphambi kokuzivocavoca bese udla isidlo sokudla emva kokuzivocavoca noma ukudla okulula okuzohlinzeka ngeprotheyini kanye ne-carbs umzimba udinga ukuphefumula, ukuphakamisa, nokwakha imisipha yawo.
Okuningi: Ukudla kwesisindo somqeqeshi
Ukusebenza kokuQinisa amandla
- Uhlelo oluyisisekelo kanye nohlelo lwesisulu : Uhlelo oluphelele lwezandla eziyisisekelo kanye nokwakhiwa kwemisipha.
- Uhlelo oluyisisekelo lomzimba : Noma ubani ofuna ukuthola umcibisholo wokwakha umzimba, ukuthuthukiswa komuntu siqu kanye nezinhloso zomzimba.
- Ukuqeqeshwa kweBhodi Yonke Yokuphikiswa Komzimba : Lokhu kuqhutshwa kwebhande lokumelana kungukusebenzisa umzimba okuphakathi / okuthuthukisiwe futhi kufaka izinyathelo eziyisisekelo zomzimba wonke, ugxile ekukhuthazeleni.
> Umthombo:
> Nelson, ME; I-WJ Rejeski; SN Blair; PW Duncan; JO Ijaji; I-AC King; I-CA Macera; futhi C. Castanedasceppa. Umsebenzi Wokwenyama Nempilo Yomphakathi Kubantu Abadala: Incomo evela eMelika College of Sports Medicine kanye ne-American Heart Association . " I-Med. Sci. I-Sports Exerc. , Umq. 39, No. 8, iphe. 1435-1445, 2007.
> Iziqondiso zomsebenzi womzimba we-2008 kubantu baseMelika: Yiba nomthelela, uphilile, futhi ujabule: Yiba nomthelela, uphilile futhi ujabule . Washington, DC: US Dept of Health and Human Services; NgoDisemba 11, 2008.