I-Basics ye-Weights Uhlelo lwezingane
Ukuqeqeshwa kwamandla ezinesisindo sezingane akusekho amandla, ikakhulukazi ngaphambi kwentsha kanye nentsha. Ukwandisa ukukhuluphala kwengane kuqhuba ukubuyekezwa kweziphakamiso zokusebenza kwamazwe amaningi ezinganeni nasebasha. I-National National Association of Sport and Physical Education ikhuthaza ukuthi izingane zichithe okungenani ihora ngosuku ngosuku lokudlala oluhilela ukuzivocavoca okulinganiselayo, nokuthi izikhathi zokungasebenzi ezingaphezu kwamahora amabili zidikibala.
Ingabe Isisindo Sokuqeqesha Ukuzivocavoca Okuhle Kwazingane?
Esikhathini esedlule, ukuqeqeshwa isisindo sezingane kanye nentsha kwamukelwa umshini omningi omubi. Izinqubo ezithuthukisayo zokuthuthukiswa kwamathambo zingahle ziphazamiseke, okuholela ekungahambeni okungajwayelekile, kusho ochwepheshe abathile. Manje kubonakala sengathi lokhu ukukhathazeka kwakuningi-kugcizelelwe. Uma izingane zinikezwa uhlelo oluhlelwe kahle futhi oluqondisiwe, oluqeqeshwe ezintweni ezibalulekile zesimo esihle namasu , futhi izisindo azizinzima kakhulu, izinkinga ezimbalwa ziphakama ngesikhathi sokusebenza noma esikhathini eside.
Kodwa-ke, uma ukhuthaza noma uvumela izingane zakho ukuba ziphakamise izisindo, zihlale ziqaphela izidingo zokuphepha kuhlanganise nezinqubo ezifanele nokukhethwa kwesisindo esifanele . Ukuncintisana phakathi kwabangane noma ezinye izingane eqenjini lokuqeqesha kungaholela ekukhethweni kwesisindo esinzima kakhulu, noma ukusetshenziswa kwezinqubo ezimbi ezingaholela ekulimaleni.
Izingane zizokhohlisa. Ngikubone lokhu esenzweni egymini lapho izingane eziphakeme esikoleni esiphakeme ziya khona ngeseshini.
Abaqeqeshi nabaphathi kumele badinga lokhu kuziphatha. Ukuqeqeshwa kwamandla ezinganeni akukona ukwehlisa umzimba, ukuvuselela amandla noma ukwakha umzimba ngendlela ehlanzekile, okuhloselwe ukuncintisana. Lezi zihlukaniso, kanye neziphazamiso, kufanele zicaciswe kubazali, abaqeqeshi nezingane.
Nakuba izingane ezincane ezingaphansi kweminyaka eyi-10 zingase zibe nezikhwepha ngokuqeqeshwa ngezicathulo, cishe cishe zihamba phambili ngokugijima futhi zidlala imidlalo yebhola futhi zithuthukisa amakhono okuhlala, ukunyakaza nokulinganisela ngaleso sikhathi. Izingane ezineminyaka eyi-10-15 ngokuvamile ziyiqembu lapho lolu lwazi lubaluleke kakhulu.
Izinzuzo Zokuqeqesha Amandla Ezinganeni
Izingane zingazuza ngezindlela ezilandelayo:
- Amandla emisipha nokukhuthazela
- Ukusebenza kwezemidlalo okuthuthukisiwe
- Ukuqina komzimba
- Ukugcinwa kwesisindo
- Amathambo anamandla
- Umkhuba wokuzivivinya umzimba wokuzuzisa esikhathini esizayo
Uyini Uhlelo Lokuqeqesha Isisindo Sezingane Lubukeka?
Njengoba kunikezwa ukuthi ifomu elihle kanye namasu okuphakamisa kubalulekile, uhlobo lokuzivocavoca, ukukhethwa kwesisindo, ukuphindaphinda nokusetha kuyizinto eziyinhloko ezihlukahlukene ongakhetha kuzo. Nasi isibonelo sokuhamba-ngokusebenzisa i-curl ye-dumbbell njengesibonelo sokusebenzisa.
- Qinisekisa ukudla okwanele kanye noketshezi kuthathwa ngaphambi kweseshini yokuzivocavoca, okungcono ngokuqukethwe kwe-carbohydrate.
- Yenza kuqala ukufudumala. Lokhu kungabandakanya ukugijima, ukugijima endaweni, ukwelula okuncane nokunye okulinganayo kokuzivocavoca ngezinsimbi ezilula kakhulu noma isisindo somzimba nje.
- Khombisa ifomu elifanele namasu. Isibonelo, ukuze i-curl ye-dumbbell isisindo kufanele sibe sanele ngokwanele ukuze ezinye izingxenye zomzimba zingathengi ekuhambeni ukuze kuphakanyiswe isisindo. Ukukhanda ikhanda kanye ne-torso emuva nge-lift kuyinto isibonelo. Ngisho noma lokhu kwenzeka phezulu kwebanga lokuphindaphinda - inombolo 12 isibonelo - isisindo cishe sinzima kakhulu.
- Khetha isisindo esivumela okungenani ukuphindaphinda okungama-12 futhi okungcono kakhulu 15. Lokhu kuqinisekisa ukuthi isisindo sincane ngokwanele hhayi ukubeka ukucindezeleka okukhulu emajoyini kanye ne-cartilage ethuthukayo kanye namathambo, okuyinto yezindawo ezingaba yingozi yokuqeqesha isisindo izingane.
- Amasheya amabili ekusebenziseni ngalunye kungenzeka ukuthi anele izingane ezincane, futhi kufanele nciphisa isisu.
- Hlela ukuqeqeshwa okuyisithupha ukuya kweziyishumi kuye ngokuthi ubudala, ukuqina nokuvuthwa. Ukuzivocavoca kungakhula kancane kancane lapho izingane zikhula noma zinamandla.
- Phatha okuningi ngangokunokwenzeka. Abazali kufanele bathathe imithwalo yemfanelo yokufunda izinto eziyisisekelo zokuqeqesha izisindo ukuze bazi ukuthi yini efanele.
- Ukuphumula phansi ngezintambo kanye ne-calisthenics emnene.
- Izifundo ezimbili ngesonto ngalinye zanele, ezintathu ziningi kakhulu. Izingane kanye nentsha kufanele okungenani kube nosuku olulodwa phakathi kwamaseshini ukuqinisekisa ukuthi ilulameka emzimbeni we-muscle.
- Yenza umdlalo ujabule , mhlawumbe ngomculo. Ukuzibambelela kusheshe kufike ezinganeni ezincane futhi kungaveza ukuziphatha okungenandaba.
> Inkomba
Malina RM. Ukuqeqeshwa kwesisindo ebusheni - ukukhula, ukuvuthwa, nokuphepha: ukubuyekezwa okusekelwe ebufakazini. I-Clin J Sport Med. 2006, Nov (16): 478-87.