Uhlelo olwengeziwe lokusebenzisa umzimba olwenzelwe wena ngqo
Enye yezinto abaqeqeshi abazenzayo kanye nemithi yezokwelapha odokotela abazenzayo bahlakulela 'imiyalelo' noma iziqondiso zokuzivocavoca kumakhasimende abo kanye neziguli. Nakuba cishe wonke umuntu angazivocavoca ngokuphepha, abanye abantu bangase bazuze ekuhlanganiseni nomqeqeshi oqeqeshiwe wokubonisana ngokuzivocavoca.
Izizathu ezimbili eziphezulu zokuthola imiyalelo yokuzivocavoca zihlanganisa ukuphepha nokusebenza kahle.
Uhlelo lokuzivocavoca ludinga uklanyelwe ngqo isimo sakho sezempilo , imigomo, amakhono, kanye nezithakazelo. Umqeqeshi onomsebenzi angasiza ukuhlanganisa zonke lezi zingcezu zibe uhlelo olulula olungahle lulandelwe futhi lulungiswe njengoba kudingeka.
Izinketho ze-Exercise Prescription
Umshwalense wokuzivocavoca jikelele uzocatshangelwa izimiso zesimiso futhi kufaka okuyisisekelo esilandelayo:
- Isimo Sombuzo WezeMpilo / Ukuhlolwa Kwemvelo
Udokotela wakho uzokwenza ukuhlolwa okujwayelekile ngokomzimba ukuze anqume ukuthi unayo yini yezempilo engakunciphisa ikhono lakho lokusebenzisa noma udinga ukuguqulwa ohlelweni lwakho. Abaningi abaqeqeshayo badinga imvume kadokotela ngaphambi kokuba bakhe uhlelo lwakho. - Ukuhlola Ukufaneleka nokuhlola
Ukuhlolwa kokuzikhandla kuyisinyathelo esilandelayo ekuklanyeni umshwalense wokusebenza kwakho. Lokhu kuhlola kusetshenziselwa ukusungula isisekelo somzimba wakho wamanje nokusiza ukuthi unjani uhlobo lokuzivocavoca ongakwenza ngokuphepha. Ukuhlola kuvame ukufaka izilinganiso ezilula zomfutho wegazi kanye nesilinganiso senhliziyo, amandla, ukuguquguquka komzimba , ukwakheka komzimba , ukukhuthazela kwenhliziyo, umlando wokuvivinya umzimba, nemigomo nezintshisekelo. Kusetshenziselwa izinqubo ezihlukahlukene zokuhlola, kanti lezi zivame ukuphindaphindiwe ngezikhathi ezithile ukukala intuthuko yakho.
- Uhlobo Lokuzivocavoca
Ingxenye enkulu yokuzivocavoca umzimba wakho yiluphi uhlobo lokuzivocavoca ozokwenza. Umuthi omuhle uzokufaka izinhlobo ezihlukahlukene zokuzivocavoca kanye nomkhuba olinganiselayo wokwakha amandla okuqala , ukukhuthazela, ukuguquguquka, nokuqina kokuqala kuqala bese ubhekisela kakhulu emigomweni yakho yokufaneleka. Le migomo ingase ihluke, njengokusebenzisa i-marathon , ukujabulela ukuphumula kwe-ski noma ukunciphisa ukucindezelwa kwegazi.
- Ukuzivocavoca komzimba
Ukunyakaza kwamazwi usebenzisa ama-muscle amakhulu (njengokuhamba ngebhayisikili, ukuhamba noma ukubhukuda) enye yezindlela ezinhle kakhulu zokwandisa ukugeleza kwegazi kuya emisipha futhi ukhulise izinga lenhliziyo isikhathi eside. Lolu hlobo lokuzivocavoca luholela ekuthuthukiseni ikhono lenhliziyo lokupompa igazi emzimbeni kuya emisipha yokusebenza futhi kuthuthukise impilo jikelele yempilo yenhliziyo. Ukuzivocavoca komzimba kuhlotshaniswa nokuthuthukiswa kwezinhlobo zezempilo kuhlanganise nokunciphisa ingozi yezifo eziningi, kunciphisa uketshezile , inani legazi kanye namazinga omzimba womzimba. - Ukuqeqesha Amandla
Ukuqeqeshwa kwamandla kuyisici esibalulekile sokuzivocavoca futhi yindawo eyodwa yokusebenza kwemithi yakho engahle ihluke kakhulu kusuka komunye nomuntu. Uhlelo oluhle luzobandakanya umgogodla nawo wonke amaqembu amakhulu ama-muscle ezinhlanganisweni ezihlukahlukene ezisebenza ngokumelene nokumelana nokwakha amandla, ubukhali nokulinganisela. Ukumelana kungaba yisisindo, amandla adonsela phansi, isishubhu, umzimba wakho. Umqeqeshi omuhle uzothola inhlanganisela efanele, kodwa isimiso esiyisisekelo kunazo zonke kuhilela amasethi angu-1 kuya kwangu-3 okuphindaphinda kuka-10 kuya ku-12 okwakhiwa kwamandla wokwakha. - Imvamisa Yokuzivocavoca
Ukuvame ukuzivocavoca kuyisici esibalulekile sokuqina ukuze wenze okuphephile, kodwa okwenziwe inqubekela phambili. Leli kadakamizwa livame ukuqala izikhathi ezimbili kuya kathathu ngesonto bese kuqhubekela phambili izikhathi ezine kuya kwezihlanu ngesonto.
- Isikhathi sokuzivocavoca
Ngokuya ngezinga lakho lokuzivocavoca kanye nomlando wokuzivocavoca, umshwalense wokuzivocavoca wakho ungase uqale ngemaminithi ayishumi okuzivocavoca okuqhubekayo futhi wakha kusukela lapho. Okufanelekile, uzolwela imizuzu engama-20 ukuya kwangu-60 yokuvivinya umzimba njalo izikhathi ezintathu ngesonto. - Umthamo Wokuzivocavoca
Ukuqina noma umsebenzi wakho wokugqoka kungase kube isici esibaluleke kunazo zonke ohlelweni olusebenzayo, oluphephile nolomnandi. Lokhu futhi lapho amakhono ochwepheshe noma umqeqeshi ahlolwa khona. Ngenxa yokuthi wonke umuntu uphendula ngokuhlukile ukuzivocavoca, ukuthola ukuqina okulungile nokulinganisela phakathi komzamo nokuphumula kubalulekile. Abaqeqeshi basebenzisa isilinganiso senhliziyo njengesilinganiso esiyisisekelo sokuzivocavoca okukhulu. Izinhlobonhlobo zezivumelwano zingakwazi ukuthi izifundiswa zithole ibanga lokushaya kwenhliziyo elifanele kakhulu elizokusiza ukuthi uthuthuke, kodwa ungalinaki. Umqeqeshi wakho uzovame ukuhlola izinga lenhliziyo yakho nezinye izibonakaliso ezibalulekile ngenkathi usebenzisa. Umqali oqalayo angase aqale ngamaphesenti angu-50 wezinga eliphakeme lokushaya kwenhliziyo kanti umdlali we-elite angasebenza emaphesenti angamaphesenti angama-90 ebangeni eliphakeme lokushaya kwenhliziyo ngesikhathi sokuqeqeshwa okude kwesikhathi .
- I-Exercise Session Order
Uhlelo lwakho lokuzivocavoca luvame ukulandela ukulandelana okufanayo, kodwa lokhu kuyahluka kuye ngokuya ngezinjongo zakho zokuqeqesha. Zonke izinhlelo zizoqala ngokufudumala nokuphela nge-cool-down and stretching. - Ukuqhubekela phambili kokuzivocavoca
Yile ndlela udokotela noma umqeqeshi wakho akugcina ngayo endleleni futhi ufinyelele umgomo wakho wokuzivocavoca . Kubalulekile kokubili wena nomqeqeshi wakho ukuthi unikeze impendulo ejwayelekile futhi uxoxe ngokukhululekile. Abaningi abaqeqeshi bazogcina irekhodi elibhalwe phansi imininingwane yakho yokuqeqeshwa, kodwa kuwukuhlakanipha ukugcina irekhodi lakho lokuqeqeshwa. Bhala amanothi mayelana nohlobo lokuzivocavoca, isikhathi, ibanga, isisindo, ukuphindaphinda, nendlela ozizwa ngayo. Amanani okuqhubekela phambili kokuzivocavoca okusha ngokuvamile ahlukaniswa ngezigaba ezintathu ezihlukene eziyisithupha: (1) isimo sokuqala, (2) ukuthuthukiswa komzimba kanye (3) nokugcinwa kwempilo. - Ukuguqulwa kokuzivocavoca
Imithi emihle yokuthenga umzimba iguquguquka futhi iguquguquke futhi ingaguquguquka kaningi futhi kalula ngenkathi isekuhambisa ekufinyeleleni imigomo yakho. Izinguquko ziyingxenye eqhubekayo yokuqhubekayo yokusebenza kwemithi yakho yonke impilo yakho. Uzothola ukuthi udinga ukushintsha njalo isimiso sakho, zama imisebenzi emisha, uthathe amakhefu, ukwandise futhi unciphise isikhathi sakho nokuqina kwakho eminyakeni. Ukuvakashelwa ngezikhathi ezithile kumhlengikazi wakho nomqeqeshi wakho kuzokusiza ukugcina isimiso sakho sisha, kepha ngalesi sikhathi, uzoba nekhono kanye nolwazi olwanele ukuhamba ngalo yedwa, yakha uhlelo lwakho lokuzivocavoca , bese ubeka okusemandleni akho uma lokho kuyisifiso sakho.