Isizathu esivamile sokulimala senza okuningi kakhulu, maduzane , kodwa wazi kanjani uma wenza okuningi? Kunzima ukwazi ukuthi umzimba wakho uyakwazi yini, kodwa kunezinto ongayenza ukuze uvikeleke ngokuzivocavoca:
Ukunciphisa Ukuzivocavoca Ukugwema Ukulimala
- Bheka udokotela wakho : Lokhu akudingekile kuwo wonke umuntu kodwa, uma unomkhuba wokulimala noma ukugula, ukhulelwe, ingabe kunoma imiphi imithi noma uma uphakeme, uthola ibhilidi ehlanzekile yezempilo kanye neseluleko ngalokho okufanele ugweme kungasiza ugcine ukulimala mahhala.
- Qala nge-no- car or impact engezansi : Ukuhamba, ukugibela, ukubhukuda noma umqeqeshi we-elliptical kulula kumajoyini akho nezicubu ezixhunyiwe. Ukusebenza ngendlela yakho kuze kube semibonweni ephakeme yethonya njenge-aerobics noma ukugijima kuzoqinisekisa ukuthi umzimba wakho wakha amandla nokukhuthazela ukubhekana nomthelela.
- Qhubeka kancane : Qala ngamaminithi angu-10-20 (noma noma yini ongayisingatha) ngokulinganisela okulinganiselwe , noma iNqanaba 5 kulokhu ishadi lokuzikhandla elibonwayo .
- Nciphisa Izisindo : Qalisa ngehlelo lomzimba eliyisisekelo elibheke amaqembu akho amakhulu ama-muscle izinsuku ezingu-2-3 ngesonto. Qala nge-1 isethi bese ukhetha isisindo esilula, kancane kancane wengeze isethi noma isisindo ngesonto ngalinye lapho ukuzivocavoca kulula.
- Ukuphumula : Thatha izinsuku zokuphumula lapho uzizwa ukhululekile kakhulu noma ukhulelwe. Kungathatha amasonto ambalwa ukuzivocavoca okuqhubekayo ukwakha isisekelo esiqinile odinga ukusebenzisa ngaphezulu.
- Engeza amandla kancane kancane : Uma ungenza i-cardio imizuzu engama-30 ngesikhathi, engeza amandla noma zama ama-workouts ahlukene, njengokuqeqeshwa kwesikhashana . Ukuze uqeqeshe amandla akho, yengeze ngamandla ngokuphakamisa kakhulu noma ukushintsha umzimba wakho nokusetha .
2 - Ukufudumala Ukugwema Ukuzilimaza Ukuzivocavoca
Uma usheshe, ungase uthande ukweqa ukufudumala kwakho futhi uthole ilungelo le-nitty-gritty, kodwa imisipha ebandayo, eqinile ingaholela ekulimaleni. Cabanga ngokufudumala kwakho njengesidingo sokulungiselela umzimba wakho ngalokho okuzayo. Lokho kufudumala kuthola igazi lakho ligijima kalula, likhulise ubude nokuqina kwezintambo zakho ze-muscle. Lokhu kukuvumela ukuba wenze ngcono futhi uvikele umzimba wakho ekulimazeni.
- Ukufudumala I-Cardio : Qala ngokukhanya okujulile komsebenzi okhethiwe bese ukwandisa kancane kancane imizuzu engu-10. Isibonelo, uma ungumgijimi, ungase uqale ngemaminithi angu-5 wokuhamba ngokushesha ngaphambi kokunyakaza emizuzwini emihlanu yokugijima okulula.
- Ukufudumala Ngamandla Noma Ukugxila : Zama imizuzu engu-5 kuya kwe-10 ye-cardio elinganisiwe noma yenza ukufudumala kokuzivocavoca kwamandla onke. Isibonelo, uma wenza umshini we-bench, fudumala ngokusebenzisa isisindo esincane se-1-2 amasethi wephindaphinda izikhathi ezingu-16. Uma uphakamisa kakhulu, ungadinga isethi esisodwa sokufudumala ukuze ulungise umzimba wakho.
Abantu abaningi bathambekela ngaphambi kokusebenza kwabo ukugwema ukulimala, kodwa ochwepheshe bathole ukuthi akusebenzi futhi kungakubeka ngisho nokulimala. Uma wenza iselula, qinisekisa ukuthi uyakwenza ngemuva kokufudumala-noma- noma, nakakhulu, emva kokuzivocavoca kwakho lapho imisipha yakho ifudumele futhi usulungele ukuphumula.
3 - Gxila kuFomu Yokugwema Ukuzilimaza Ukuzivocavoca
Ifomu elibi lingenye yezindlela ezilula zokuzilimaza. Ukwengeza isisindo sokunyakaza kwenza umzimba wakho usebenze kanzima ukuhlala ukulungiswa futhi umzimba wakho uzofuna ukukopela ukwenza kube lula ukuhamba. Ukuzingela amahlombe akho, ukubeka izilinganiso phezulu, ukuguqula ngemuva noma ukusebenzisa ukugxilisa umzimba wakho engozini futhi wenze ukuvivinya umzimba kungasebenzi kahle. Lezi zeluleko zingakusiza ukuthi uhlale endleleni:
- Funda amasu omuhle : Ukufunda kumuntu ochwepheshe, kungakhathaliseki ukuthi ungumqeqeshi, umqeqeshi, umfundisi, e-course, imithombo ye-intanethi noma i-video ethembekile, ukubheja kwakho okuhle kakhulu ekufundeni ifomu elihle lokuzivocavoca ezahlukene. Gwema ukukopisha lokho abanye abantu abakwenzayo emzimbeni wokuzivocavoca. Ngisho nabantu ababukeka behlukumezekile futhi abanolwazi bangase bangazivocavoca kahle.
- Hlanganisa i-abs yakho : Lokhu kungumthetho omuhle wesithupha ngaphandle kwanoma yikuphi okwenzayo, kodwa ikakhulukazi noma yikuphi ukuzivocavoca lapho uguqa khona, ukuxosha izinsimbi phezulu noma ukuphakamisa izisindo ezinzima kakhulu.
- Ziqaphele : Uma usendaweni yokuzivocavoca, ungene endaweni lapho ungazibona khona esibukweni ngaphandle kokucindezela. Abanye abantu bazizwa bebukeka bebukele, kodwa yindlela kuphela yokukwazi uma usesikhundleni esifanele.
- Qaphela ukuma kwakho okulandelayo : Gcina amalunga akho ukulungiswa phakathi kwakho konke okuvivinya umzimba wakho futhi ugweme ukugoqa noma ukuxosha emuva. Isibonelo, uma ungabona izinyawo zakho ngesikhathi sokuqhuma noma uma idolo lakho lihamba ngendlela ehlukile kunezinyawo zakho nezinyawo phakathi kwama-squats noma amaphaphu, uyazi ukuthi awukho ukulungiswa.
- Gwema ukuvala izixhumanisi : Lokhu kungabangela ukucindezeleka okukhulu emajoyini, angabangela ukulimala. Ufuna ukugcina ukucindezeleka emisipha osebenzayo nokugcina ukugoba okuncane kumalungu angakusiza ukwenza lokho.
- Thatha izisindo zakho ngendlela efanele : Ungamangala ukuthi bangaki abantu abalimaza umhlane ngaphambi kokuba baqale ukusebenza ngoba bengathathi kahle izisindo zabo. Noma nini uma uphakamisa into enzima, bhonqa amadolo futhi ugcine umhlane wakho uqonde ngenkathi ubhaqa i-abs. Phakamisa ngemilenze yakho, kunokuba umhlane wakho, ongeke uqine njengomzimba ophansi.
- Cabanga ngemisipha osebenzayo : Ukugxila kwi-biceps yakho ngesikhathi se-curl noma i-glutes yakho ngesikhathi se-squat ingakusiza ukuthi ulungise ifomu lakho ukuze uthole okuningi ekuhambeni ngalunye.
4 - Hamba umqeqeshi womuntu siqu
Uma ungaqiniseki ukuthi udinge isikhathi esingakanani sokuzivivinya noma ukuthi yini okufanele uyenze, umqeqeshi wakho angakunika isiqondiso mayelana nokuthi ungayisingatha ngokuphepha. Izinto ezimbalwa umqeqeshi angazenza zingabandakanya:
- Ukuhlolwa kobuqili: Ukuhlola ukuhlolwa kwe-postus , ukuhlolwa kwe- posture kanye nokunye ukuvivinya umzimba kufaka umqondo wezinga lakho lokuzivocavoca nanoma yiziphi izinkinga ongase uzisebenze ngaphambi kokuzivocavoca. Isibonelo, uma unesifo esingenabuhlungu esingemuva, angase afune ukusebenza ekuqiniseni imithwalo yakho yomzimba noma elula imisipha embi ngaphambi kokuthola ukuqeqeshwa okunzima.
- I-Technique : Umqeqeshi angakubonisa indlela ongayisebenzisa ngayo futhi ulungise ifomu lakho noma ukubeka isikhundla ukuze uthole okuningi kubo.
- Isiqondiso : Umqeqeshi wakho angakusiza ukuba ubone ukuthi yiziphi izivivinyo ozidingayo okufanele uzenze, ubukhulu obuningi obudinga nokuthi zingaki ezisekele ukuzenza. Phakathi nokuzivocavoca okuhlukene, angase akubuze imibuzo mayelana nokuthi uzizwa kanjani ukuze ahlole uma udinga amandla angaphezulu.
- Iseluleko : Uma umqeqeshi wakho esebenze nawe izikhathi ezimbalwa, angakunika iseluleko ngalokho okufanele ukwenze ngesikhathi sakho sokuzivocavoca. Ungase futhi akunike iseluleko esiyisisekelo mayelana nokudla kwakho, nakuba engakufanele akunike amamenyu akhethekile noma ukudla okumele awulandele ngaphandle uma engumqemane noma isazi sezinsuku ezibhalisiwe.
- Shintsha : Ngisho noma wazi kahle umzimba nokuzivocavoca, kunzima ukwazi ukuthi ungashintsha kanjani izinto uma zilula. Umqeqeshi angakunikeza ezenzweni ezintsha, ukusebenza, namasu okugcina izinto zihlanzekile.
Ngisho noma ungumuntu oqeqeshelwa ulwazi, kunezizathu eziningi zokuqasha umqeqeshi womuntu siqu , noma ngabe ufuna ukusebenza okusha noma imibono eyengeziwe yokufinyelela ezingeni elilandelayo.
5 - Hlalani Ukuphuza Nokuxubha
Uma ungadli ngaphambi kokuzivocavoca kwakho, ungase uthole ukwehla kweshukela egazini elikushiya ubuthakathaka, ukhathele futhi u-cranky. Abanye abantu baze bathole ukuhlanzeka, ngakho-ke wonke ama-gyms kufanele abe nama-trashcans asekelwe ngokusemthethweni kulo lonke isakhiwo. Uma ubuthakathaka, ukhathele noma uphumile kuwo, cishe usengozini yokuzilimaza. Umzimba wakho udinga amandla okusebenza kwakho, ngakho-ke kusengaphambili ukudla amahora angu-1 kuya kwangu-2 kusengaphambili kuzokugcina ulungele futhi ulungele. Kukhona inkolelo yokuthi ukusebenza esiswini esingenalutho kungakusiza ushise amafutha amaningi , kodwa kunzima ukushisa amafutha uma ulambile kakhulu ukuzivocavoca. Ukudla okuthile kuzokunika amandla okudingayo ukuze usebenze kanzima futhi ushise amakholori amaningi. Amathiphu ambalwa ayisisekelo:
- Yidla amakholori angu-100-200 ngehora ngaphambi kokuzivocavoca kwakho . Kungase kudingeke uzame ukuthola ukuthi uzizwa kangcono emzimbeni wakho. Uma usebenzise ekuseni, ungase ufune okuthile okukhanyayo, njengejusi noma ibha ye-granola.
- Gwema amaprotheni amaningi noma amafutha ngaphambi nje kokuzivocavoca kwakho . Zithatha isikhathi eside ukugaya kunama-carbs futhi zingaholela ezinkingeni zamathumbu ezizokwenza uzisole ngokusebenza eduze kwesidlo sakho.
- Hlala u-hydrated . Ukwehla kwamanzi kuholela ekusebenzeni okubi nokusebenza kabi. Phuza cishe u-16 oz esikhathini ngaphambi kokuba usebenzise futhi uphuze amanzi phakathi nokuzivocavoca kwakho. Uma usebenza isikhathi esingaphezu kwehora, ungase ufune ukusebenzisa isiphuzo sezemidlalo.
- I-Refuel ngemuva kokusebenza kwakho . U-Elizabeth Quinn, uchwepheshe wezokwelapha ezemidlalo, uncoma ukuhlanganisa amaprotheni nama-carbs engakapheli amahora amabili emva kokuvivinya umzimba ukuze usize umzimba wakho ukulungiswa nokuphefumula. Abantu abaningi bathola izithelo ze-smoothie kuyinto enhle yokuzivocavoca emva kokuzivocavoca.
6 - Yazi Uma Ukuphumula
Umzimba wakho wenza intuthuko enkulu phakathi nezinsuku zakho zokuphumula futhi yizo lezo zinsuku zokuphumula ezivumela umzimba wakho ukuba ulungise futhi uphulule ngemuva kokusebenza okuqinile k . Uma unganiki umzimba wakho ukuphumula ngokwanele, usengozini yokuziqeqesha futhi lokho kungaholela ekulimaleni. Lokhu ikakhulukazi inkinga yokuzivocavoca njalo. Ujwayele umzimba wakho uqine futhi ungaziphoqa ukuqhubeka, ngisho noma umzimba wakho awukho kuwo. Kuyinto yokuphoqa okungabangela ukulimala ngokweqile, ngakho-ke bheka lezi zifulegi ezibomvu ezingase zikutshele ukuthi ungazisebenzisi :
- Uzizwa ukhathele noma ukhululekile kakhulu.
- Uzwa ubuhlungu obunamandla emajoyini akho noma emisipha. Akukaze kube nomqondo omuhle ukubhekana nobuhlungu futhi ukwenza kanjalo kungenza izinto zibe zimbi nakakhulu. Uma uzizwa ubuhlungu, shiya lokho okwenzayo bese uthatha ikhefu. Ungakwazi ukubuyela emuva emsebenzini wakho ngaphandle kwezinkinga, kodwa uma kukugxeka, hamba kwenye into ehlukile noma umise ukuqeqeshwa kwakho. Uma kukhona okuqhubekayo izinsuku ezimbalwa noma amasonto, yenza i-aphoyintimenti nodokotela wakho.
- Uzizwa unesizungu noma unesihloko esincane.
- Uyagula. Uma unomkhuhlane, umkhuhlane noma ukutheleleka okuphezulu kokuphefumula, ukusebenza ngaphandle kungenza izinto zibe zimbi nakakhulu. Uma unekhala eligxilile noma elibandayo, ungase ukwazi ukwenza ukukhanya okulula, kodwa kufanele uhlole nodokotela wakho.
- Ukusebenza kwakho ku-toilet. Uma ungeke ukwazi ukuphakamisa njengoba nje uvame ukukwenza noma izinga lakho lenhliziyo libonakala liphakeme kunejwayelekile, lokho kuyisibonakaliso ongase udinge ukuphumula. Ukuthatha izinsuku ezimbalwa kungase kube yilokho okudingayo ukuze ubuyele ngisho nakakhulu.
Ngezinye izikhathi kunzima ukwazi ukuthi uzobuya nini futhi uphumule futhi ungase ukhathazeke ngokuthi uzolahlekelwa amandla noma uthole isisindo uma ususa isikhathi. Ukuthatha izinsuku ezimbalwa noma ngisho neviki ngeke kuthinte ukuqina kwakho futhi, uma ukhathazekile ngokuthola isisindo, qapha amakholori akho eduze futhi uqaphele ukuthi ukuphumula yilokho okudingayo ukuze ubuyele endleleni.
7 - Shintsha Ukusebenza Kwakho
Ukwenza into efanayo ngokuphindaphindiwe amasonto noma izinyanga ekupheleni kungenye isizathu esivamile sokulimala. Noma kunini lapho umzimba wakho wenza izinyathelo ezifanayo usebenzisa imisipha efanayo, ukulimala kwakho ngokweqile. Ukwenza eminye imisebenzi eyenza imisipha yakho ngendlela ehlukile kuyindlela enhle yokugwema ukulimala, isithukuthezi, kanye nezindawo.
- Zama imisebenzi emisha : Cabanga ngendlela ovame ukusebenza ngayo umzimba wakho futhi ubuke imisebenzi ehluke ngokuphelele. Uma uthanda ukugijima, ukukhetha okuphansi noma okungafani nokubhukuda, ukuhamba ngebhayisikili noma umqeqeshi we-elliptical kuzovumela imisipha yakho isebenze ngendlela ehlukile, eyokuvikela ekulimazeni.
- Gxila ezintweni ezihlukahlukene : Uma ungaqeqeshwanga into ethize, hlakulela isithakazelo emisebenzini ehlukahlukene ukugcina umzimba wakho uqine ngezindlela ezahlukene. Uma ujabulela izinto ezingaphezu kweyodwa, njengokubhukuda, i-kickboxing, nomqeqeshi we-elliptical, uhlale unenketho yokusebenza, ibhonasi uma ngabe ukuqeqeshwa okukhethiwe akutholakali.
- Vary ukuqina kwakho : Ukwenza ukusebenza okukhulu kakhulu, njengokuqeqeshwa kwamandla amakhulu noma ukuqeqeshwa kwesikhashana, kungakubeka engozini yokulimala. Hlanganisa ukuhamba kancane, ukusebenza okulula ukwenza izinhlelo ezahlukene zamandla futhi usize umzimba wakho ululame ekusebenzeni okunzima. Ukuze uthole ukuqeqeshwa kwamandla, zama ama- periodization . Ungaphakamisa ukhathazekile futhi ugxile ekwakheni imisipha isikhathi esithile (ngokuvamile amaviki amane) bese ushintshela ezitheni ezilula ukuze ukhuthaze futhi unikeze imisipha yakho ithuba lokusebenza ngendlela ehlukile. UCathe Friedrich's Shock Training System uyisibonelo esihle salokhu.
- Shintsha isimiso sakho : Enye indlela yokugcina izinto ezintsha futhi ugweme ukulimala ukushintsha isimiso sakho ngezikhathi ezithile. Uma usebenza njalo izinsuku ezingu-6 ngesonto nge-cardio nokuqeqeshwa kwamandla, zama ukuhamba ngezinsuku ezintathu noma ezine ngesonto elilodwa, ukhanyisa ukusebenza kwakho kwe-cardio namandla. Uzohlala ugcina imfanelo yakho ngenkathi unikeza umzimba wakho isikhathi esincane sokutakula.
Lalela Funda Kudivayisi kuphela Kwengeziwe Buka Kufakiwe 8 - Listen to Your Body, Not Your Ego
Enye indlela evamile yokuzilimaza ukwenza okungaphezu kokuthi umzimba wakho ulungele. Lokhu kwenzeka uma uvumela u-ego wakho ukuthi uthathe, tshela, lapho udlala khona lapho umfana eseceleni kwakho ebhentshini ecindezela amakhilogremu angu-250 noma owesifazane osesisitatimendeni esiphezulu phambi kwakho usebenza nge-10 mph ijubane. Kulula ukuvumela ama-juice akho okuncintisana athathe futhi acabange, "Uma engakwenza lokho, nami ngingakwazi!" Mhlawumbe ungakwazi, kodwa futhi ugijima engozini yokukhishwa ngesondo. Ukugwema lokho:
- Yenza ukuzivocavoca kwakho : Kuhle ukuphefumlelwa ngabanye futhi uzikhandle kancane kunokuba uthanda ngokwakho, kodwa ulalele umzimba wakho uphinde uphenduke uma uqaphela ukuthi ude kakhulu.
- Gwema ukuphakama okuphezulu uma uqala : Ukuhlola i- rep max yakho kuyilingo, ikakhulukazi kubafana abasebasha, kodwa futhi kuyindlela eyodwa intsha ehlupha ngayo. Ucwaningo olulodwa lubonisa ukuthi abesilisa abaneminyaka engama-13-24 ubudala bavame ukuzilimaza ngokuphakamisa ngokweqile nokwehlisa izinsimbi. Kufanele ube nesisekelo esiqinile nolwazi oluhle lwezobuchwepheshe zokuzivocavoca okufanele ngaphambi kokuba uzame ukukhishwa okuphezulu.
- Veza izindlela ezintsha ngokucophelela . Uma ungazange uzame ukuzivocavoca, qala ngezinsimbi zokukhanya ukuze ujwayele ukuhamba. Ngokuvamile, sizizwa sicindezelwe ukusebenzisa isisindo esinzima kakhulu, ngoba nje sibona abanye abantu besenza. Leyindlela enhle yokunciphisa umzimba wakho futhi mhlawumbe uzilimaze.
- Sebenzisa i-spotter . Sebenzisa njalo i-spotter uma uphakamisa izisindo ezinzima kakhulu. Uma ungenayo eyodwa, faka ngemishini esekelwe njengomshini weSmith noma i-squat rack evumela ukuthi wena usebenzise isisindo ngokuphepha uma unzima kakhulu.
9 - Gwema iMpelasonto I-Warrior Syndrome
Kubantu abathile, ngempelasonto yilapho kuphela okufanele bafunde (noma bafuna) ukuzivocavoca futhi, uma isimo sezulu esifudumele sishaya, sichitha usuku lonke epakini lokuzijabulisa, ukugibela izintaba noma ukuhamba ngebhayisikili eside kungabangela ukulimala okungalindelekile kokulimala. Ama-ankles, ama- shin , ama-spin , ama-tennis kanye nezinhlungu zonyawo kuphela okulimala okungenzeka uma uhamba kusuka embhedeni uye egodini noma intaba ngaphandle kokulungiselela.
Ukugwema ukulimala kwamasonto onke:
- Qala kancane : Esikhundleni sokuhamba ngqo kuleyo ntaba engu-14,000-foot noma i-golf-hole ye-18-hole, qala ngokuhamba okufutshane, kulula ukuhamba noma izinsuku ezimbalwa ebangeni lokushayela ukuze uthole umuzwa wokuthi ungubani nokuthi yini umzimba wakho ongayisingatha.
- Lungiselela Isikhathi Esizayo : Ukuqeqeshwa okuncane nokulungiselela kungenza umzimba wakho ube isisekelo esiqinile futhi kukusize ukugwema ukuzilimaza:
- Engeza ukuqhuma kancane kancane : Uma ungenalo umzimba omkhulu kodwa ufuna ukusebenzela umcimbi ozayo, sisho ukugibela entabeni noma uhlanga lwe-5K, qala ngalokho ongayisingatha futhi ukwandise amandla (kungakhathaliseki ukuthi yiyimiyela noma isikhathi) ngo-10% isonto ngalinye ukugwema ukulimala.
- Thatha ama-breaks amaningi : Uma unquma ukuphuma kulowo mdlalo we-tennis we-3-hour, thatha amakhefu amaningi ukuze ululame futhi uhlale unamanzi. Ukukhathala nokuphelelwa amandla kwamanzi kunganciphisa, kukubeka engozini yokuzilimaza.
Imithombo:
Kerr Z, Collins C, Comstock D. Epidemiology Yokulimala Okuhlobene Nokunakekelwa Kwesisindo Ukuletha Iminyango Ephuthumayo yase-United States, ngo-1990 kuya ku-2007. Am J Sports Med ngo-Ephreli 2010; 38 (4) 765-771.
UMaes J, uKravitz L. Ukwelapha nokuvimbela i-DOMS. IDEA Umqeqeshi womuntu siqu. July 2003; 2004 (7).
I-Safran M, i-Garrett W, iSeaber A, et al. Indima ye-warmup ekuvimbeleni ukulimala kwemisipha. Am J Sports Med. Mashi 1988; 16 (2) 123-129.
I-Sklar, R. Ukuvikelwa kweMpi Yeviki 404. Ukuphathwa kweRehabhu, 2006. Kufinyeleleke ngo-Ephreli 20, 2010.
I-Szymanski, i-DJ Izincomo zokugwema ukubambezeleka kwe-muscle soreness. I-Strength and Conditioning Journal. 2001; 23 (4), 7-13.