Uma wazi lutho ngomzimba wakho futhi, uma usebenzise, cishe uyazi ukuthi imisipha emzimbeni ihlelwe ngendlela ethile ukuze ukwazi ukwenza konke ukunyakaza okwenzayo ngosuku.
Okungukuthi, imisipha yakho ihlelwe ngamabili ophikisanayo, okungenani ku-torso, umzimba ophezulu nangaphansi. Lokho kusho ukuthi, uma isisipha esisodwa singena ngemvume, njengesifuba sesifuba (kahle, kukhona okungaphezu kweyodwa, kodwa uthola isithombe), leso sidumbu sithiwa i-agonist.
Ngenkathi isifuba sesifuba sisebenza, kukhona imisipha ephikisana nayo, eyaziwa nangokuthi imisipha ephikisanayo .
Njengoba uthola isivumelwano esifubeni, uthi ngesikhathi sokunyathelisa esifubeni , empeleni ubheke ngemuva . Cabanga ngalokhu njengoba usule. Uma ugoqa iminwe yakho ndawonye bese uyilula phambili njengoba ujikeleza emuva bese ucindezela esifubeni, uzozizwa usule kakhulu emhlane wakho ongenhla .
Lokhu kusho ukuthi, ngenkathi i-agonist yakho isebenza, umphikisi wakho akakwazi ukusebenza. Lokhu kubizwa ngokuthi ukulungiswa kokuphindaphindiwe noma ukuvinjelwa okulandelanayo. Yisho ukuthi izikhathi ezintathu zishesha.
Isizathu sokuthi udinga ukwazi lokhu? Kungenxa yokuthi lokhu kuyilwazi oluhle lokuhlanganisa amandla okuqeqeshwa kwamandla akho.
Ukuphikisa amaqembu ama-Muscle
Kunezindlela eziningi zokuqeqesha imisipha yakho futhi enye iwukuphikisa amaqembu omzimba, noma i-agonist elandelwa ngumphikisi. Lena enye yezintandokazi zami zokuqeqeshwa kwamandla ngoba wenza umsebenzi ngamunye, emva komunye, ngaphandle kokuphumula.
Umqondo wukuthi, ngenkathi usebenza isisindo se-agonist, isisulu esiphikisanayo siphumule, ngakho-ke ungakwazi ngokushesha ukuya eqenjini eliphikisayo le-muscle ngemva kokusebenza umsila we-agonist. Lesi yisikhathi esihle kakhulu, into eyenza ukuthola isikhathi sokuzivocavoca lula.
Isibonelo Sokusebenza Nokuhlukunyezwa kwamaSulumane
Kukhona izinketho eziningi zokuthi ungasetha kanjani umqeqeshi ngamaqembu omzimba aphikisayo.
Enye indlela ukwenza umzimba ophezulu ophikisana namaqembu omzimba ngelinye ilanga nomzimba ophansi ophikisana namascle ezinsukwini ezahlukene.
Ungaphinde uhlukanise ukusebenza kwakho okunye okufana nalokhu: isifuba nomhlane ngosuku olulodwa, amahlombe nemilenze ngosuku olulodwa bese u- biceps ne- triceps .
Ingqikithi Yomzimba Ngokuphikisa Amaqembu Omzimba
Ngiyathanda ngempela ukwenza iqembu lezinsizwa eziphikisanayo emsebenzini wokuzivocavoca umzimba ngoba, ngaphandle kwesikhathi esithile, uthola amandla engeziwe ngaphandle kokusebenza ngokweqile iqembu ngalinye lesisundu. Ukuzivocavoca kuyahamba ngokushesha ngoba uhlala wenza njalo nokuzivocavoca esikhundleni sokuphumula.
Ngezansi isisindo somzimba esiphezulu sesampula ngokugxila kubasebenzi be-agonists nabaphikisi. Ungakwenza lokhu ngezindlela ezihlukahlukene:
1. Yenza i-pair of exercises, eyodwa emva kweyodwa, bese uphinda for sets 1-3. Uzophumula cishe emasekhondini angu-30-60 phakathi kwamasethingi, ukudubula okungaba ngu-8-16 ukuphindaphinda kwesenzo ngasinye.
2. Yenza i-pair of exercises, eyodwa emva komunye futhi ihambisane nochungechunge lonke lwezinhlangothi ezimbili, ukuphumula kancane phakathi kwamabili. Lesi isakhiwo sesitayela sesifunda esizogcina inhliziyo yakho isilinganiselwe futhi wenze umsebenzi wokuzivocavoca ube mkhulu kakhulu. Ungenza isifunda esisodwa noma kufika ku-3, uhlala phakathi kwezifunda. Lokhu cishe kuyintandokazi yami ngoba umsebenzi wokuzivocavoca uvimba ngempela futhi sekuphelile ngaphambi kokuthi wazi.
- Izikwele kanye nama-Deadlifts
- I-Leg Squats kanye ne- One Leg Deadlifts
- I-Lunge ne-Step Ups
- Izandiso Zomlenze Nezingqimba Zezintambo
- Umgqa Wase- Outer Umlenze Uphakamisa Nethango Lokungaphakathi Lama-Squeezes
- I-Press Chest kanye ne-Dumbbell Rows
- Ukuphakama Ngaphambi Nezimpukane Zamahlumela Emuva
- Izindwangu ze-Biceps ne- Triceps Izandiso
Ukugxila kwi-agonists yakho nemisipha yokuphikisa kuyindlela enhle kakhulu yokuqeqesha umzimba wakho. Ugcina isikhathi futhi usebenza wonke imisipha yakho ukuze umzimba wakho ulinganisele futhi uqine. Zama noma nini lapho udinga ushintsho kumkhuba wakho futhi uzothola umzimba wakho usebenza ngendlela ehlukile.
Umthombo:
Umkhandlu waseMelika Wokuzivocavoca. Manual ACE Personal Trainer, Edition 5. I-San Diego: Umkhandlu waseMelika Wokuzivocavoca, 2014.