Izingane Nezinsizwa Zingazuza Ekuthwaleni Izisindo Ezamahhala
Ingabe ingane yakho noma ingane yakho ifuna ukwakha amandla nokuqina? Abahlengikazi kanye nabashayeli bezempilo abanomzimba bathi kuphephile futhi kunenzuzo ukuletha abantu abasha ukuba baqondiswe, ukuqeqeshwa kwesisindo sokuqhubeka.
Izinzuzo Zokuqeqesha Amandla Ezingane
Ukuvivinya umzimba okusetshenziselwa ukuqeqeshwa kwamandla kwakha amandla emisipha nokuqina. Lokhu kwakha ubukhulu bomzimba obuqinile futhi kuthuthukise izinga lokunciphisa umzimba, elihle kuwo wonke umuntu, kodwa lusizo ikakhulukazi ezinganeni ezikhuluphele kakhulu.
Ukuqeqeshwa kwamandla njalo kuvumelana nempilo yenhliziyo, amazinga e-cholesterol, nokwakha amathambo aqinile. Ukuqeqeshwa kwamandla kuyingxenye yezinhlelo zokunciphisa ukulimala kwamadodakazi ngamantombazane.
Ukulungiselela uhlelo lokuqeqeshwa kwabantwana abasha
Ukuqeqeshwa kwesisindo kufanelekile uma ingane ingakwazi ukulondoloza ukulinganisela nokulawulwa kwe-postural futhi ingalalela futhi ilandele izinkombandlela. Lokhu kuvame ukufika eminyakeni engama-7 noma engu-8 kodwa kuxhomeke ezingeni lokuvuthwa kwengane yakho. Ingane yakho kufanele iphinde ifune ukwenza lo msebenzi futhi ulungele ukuqeqesha izikhathi eziningi ngesonto.
Ngaphambi kokuba umntwana osemusha aqale uhlelo lokuqeqesha isisindo, kuhlolwa ukunconywa udokotela wezingane noma udokotela wezemidlalo. Kunezimo ezimbalwa lapho ukuqeqeshwa kwesisindo kunganconywa, kufaka phakathi nezingane ezinegazi eliphakeme elingalawuleki, ukukhathazeka kokuthunjwa, noma ukutholakala kwamakhemikhali ekhanda ngenxa yengane yengane.
Umqeqeshi ofanelekayo onolwazi oluthile ekuqeqeshweni kwentsha kufanele aqondise abahlanganyeli ngaso sonke isikhathi, ikakhulukazi kumaqembu angase alahlekelwe ukuhlushwa.
Ifomu elihle nokuthuthukiswa kokuhamba kwesikhathi kanye nokuzivocavoca kubalulekile kunoma yisiphi isisindo somqeqeshi we-novice, kodwa ikakhulukazi emzimbeni omncane, othuthukayo, namandla omzimba. Ukuqapha kwaleli qembu lobudala kubaluleke kakhulu.
Uma ukhetha indawo yokusebenza, bheka i-gym ehlome kahle kahle nemishini eguquguqukayo yemithwalo yokukhanya edingekayo enganeni encane enamandla kule minyaka.
Uma ukuvocavoca akuyona inketho, ama-dumbbells alula noma umzimba womzimba angasetshenziswa esikhundleni semishini yemishini kanye nama-barbells ashiwo ngezansi.
Uhlelo Lokuqeqeshwa Kwezinyawo Zamahhala Ezinganeni Zamahhala
Ngezansi ukuqeqeshwa okuyisisindo sokuqeqeshwa isisindo sokugqoka esifaneleka izingane eziseneminyaka engu-12 kuya kwengu-15 ubudala, futhi kokubili amantombazane nabafana.
I-warmup: Ukufudumala kubalulekile ohlelweni lokuqeqesha isisindo kungakhathaliseki ukuthi uneminyaka yakho. I-warmup kufanele ibe ngamaminithi angu-10 kuya kwangu-15 ubude ukuze igazi lijikeleze emisipha, libalungiselele ukuthi bayoba ngaphansi kwesikhatsi sokuqeqeshwa. Lokhu kusiza ukunciphisa ingozi yokulimala, njengokuhlukumeza imisipha, kodwa futhi kuthuthukisa ukusebenza ngesikhathi sokuzivocavoca jikelele. Iseluleko esifanayo sisebenza ekuhlanganyeleni emidlalweni yemidlalo. Ukufudumala nge-aerobics imizuzu engu-10 kuya kwezingu-15, kulandelwa izinhlobo ezimbalwa zokuphakamisa okungenawo umthwalo wesisindo ngaphambi kokuvivinya umzimba ngamunye. Lokhu kuzosiza umzimba nomqondo ukuba bazi kangcono uhlobo olufanele lomsebenzi ngamunye, okubaluleke kakhulu ekuphepha nokusebenza.
Ukuzivocavoca: Zonke izivivinyo zenziwa ngamaqoqo amabili kanye nokuphindaphinda okuphindwe ngu-10.
- Izikwele zeBarbell
- Hlanganisa inkinobho ye-dumbbell
- Uhlezi umugqa wekhebula
- I-Dumbbell arm curl
- I-cable triceps i-pushdown
- Ukufa kwe-Barbell
- I-crunch Standard
- I-Barbell, i-dumbbell noma i-EZ bar ehamba phambili
- Ukudonsa ikhebula
Indawo yokugcina impahla: I-cooldown enhle ngokusula okulula, imizuzu engu-5 kuya kwezingu-10 iphindwayo.
IShedyuli : Qeqesha kabili kathathu ngeviki. Ukuzivocavoca kufanele kudlule imizuzu engu-20 kuya kwangu-30.
Ukuqhubekela phambili : Kungcono nganoma isiphi isikhathi ukukhulisa izisindo ngokungabi ngaphezu kwamaphesenti angu-10 ngesonto. Mqeqesha ingane yakho ukuthi isebenzise lokhu kuqhubeka kancane kancane.
> Umthombo:
> Ukuqeqesha Amandla. I-American Academy of Pediatrics. https://healthychildren.org/English/healthy-living/sports/Pages/Strength-Training.aspx.