Uma unokulimala kwezemidlalo, kuzodingeka ukuthi uzinike isikhathi sokuphumula, uphinde uphinde uhlanganise. Kodwa uma ungafuni ukuyeka konke ukuzivocavoca, kunezindlela zokulondoloza ukuqina komzimba ngenkathi uthola ukulimala kwemidlalo eminingi.
Abagijimi abalimele bavame ukukhathazeka ngokulahlekelwa ukuqina emzimbeni ngesikhathi sokuqeda ukuqeqeshwa. Ukuqeda noma ukuchithwa yiqiniso lokuphila uma uyeka ukuvivinya umzimba, kodwa uma ufuna nje ukugcina umzimba wakho uphila, kunezindlela ezimbalwa zokushintsha isimiso sakho.
Kodwa ngaphambi kokwenza noma yikuphi ukuzivocavoca ngemuva kokulimala, kuwukuhlakanipha ukuthola imvume kanye nezincomo zogqirha wakho noma ukwelashwa. Landela izincomo zabo uma ungaqhubeka nokuzivocavoca, kungakanani, futhi yiluphi uhlobo lokuzivocavoca okungcono kakhulu. Kuyasiza futhi ukwazi imihlahlandlela yokubuyela kwimidlalo ngemuva kokulimala .
Ucwaningo luye lwabonisa ukuthi ungakwazi ukulondoloza izinga lakho lokuzivocavoca ngisho noma udinga ukuguqula noma ukunciphisa umsebenzi wakho izinyanga ezimbalwa. Ukuze wenze kanjalo, udinga ukuzivocavoca ngamaphesenti angaba ngu-70 we- VO2 max okungenani kanye ngesonto.
Ngisho noma umzimba owodwa uyingxenye noma ihlangene ingenakulinganiswa, ngokuvamile akusikho isizathu sokuthi awukwazi ukuthola ezinye izindlela zokuhlala ulungile uma uvuselela ngokusebenzisa imigomo yokuqeqesha . Kungathatha ubuciko nokuguquguquka kokuzama izinto ezintsha, kodwa abagijimi abaningi bathola ukuqeqeshwa ngokulimala kungenzeka futhi hhayi nzima kakhulu. Isihluthulelo ukugcina isimo sengqondo esifanele futhi sivikele ingxenye eyalimala ize iphilise.
Nazi ezinye zezindlela zokuqhubeka nokusebenza ngesikhathi uthola ukulimala okuvela emveni kokulimala okuvamile.
Ukulimala Kwe-Ankle Namazinyawo
Uma izinyawo zakho noma unyawo lwakho ulimele, usenokuningi ongakhetha kukho kokuzivocavoca. Uma udokotela wakho evumela lokho futhi uyakwazi, usebenzisa umshini wokudubula , ibhayisikili elimisiwe elinomlenze owodwa, noma ukubhukuda kungenzeka.
Yisebenze nodokotela noma umqeqeshi wakho ukuthola ezinye izinto ezingezona isisindo esithwala i-cardio ukuzivocavoca ongazenza futhi usebenzise imizuzu engama-30 kuya kwengu-60 izikhathi ezintathu ngesonto ukuze uqhubeke nokukhuthazela.
Ukuqeqeshwa kwesifunda nakho kuyindlela enhle yokuzivocavoca ngokulimala. Nasi isampula esisodwa sokuhlola ukuze uzame ukuvivinya umzimba wakho:
- Yenza umsebenzi olandelayo wesifunda ngoMsombuluko, ngoLwesithathu nangoLwesihlanu.
- Yenza umsebenzi ngamunye imizuzwana engu-30 kuya kwengu-60-uvumele imizuzwana engu-15 yokuphumula phakathi kweziteshi
- Gcwalisa sonke isifunda izikhathi ezintathu kuya kwezine
- Vubula kahle ngaphambi kokuzivocavoca
- Umshini wokwengezwa komlenze
- I-Press Chest
- Lat Pulldown
- I-Press Press
- Uhlezi Emigqeni Yekhebula
- Ukuzinza Ibhola Ukunyakaza
- Izikebhe ze-Ab 'Bicycle'
- Ukulenga umlenze kuphakamisa
Ukulimala komlenze nokugaya
Ukulimala emlenzeni nasemadolweni kungabanqamuleli abagijimi abaningi. Cishe konke ukuvivinya umzimba okudinga ukuguquka kudinga ukujula nokwandiswa kwamadolo, ngakho-ke ukuthuthukisa isimiso esisha kungase kuphazamise. Ukuhamba ngebhayisikili eyodwa, kayaking, noma ukusebenzisa i-ergometer yomzimba engaphezulu (umjikelezo wesandla) yizinketho. Ukubhukuda kungenzeka uma usebenzisa i-buoy yokudonsa ukuze ungakhayi noma usebenzise imilenze yakho.
Nazi izindlela ezimbili zokuqeqesha zesifunda ukuzama:
Isifunda 1:
- Yenza lo mdlalo ngoMsombuluko, ngoLwesithathu nangoLwesihlanu.
- Yenza umsebenzi ngamunye imizuzwana engu-30 kuya kwengu-60-uvumele imizuzwana engu-15 yokuphumula phakathi kweziteshi
- Gcwalisa sonke isifunda izikhathi ezintathu kuya kwezine
- Vubula kahle ngaphambi kokuzivocavoca
- Ukudonsa noma Ukudonsa Okusiziwe
- I-Press Chest
- Lat Pulldown
- I-Press Press
- Uhlezi Emigqeni Yekhebula
Isifunda 2:
- Yenza lo mdlalo ngoLwesibili, ngoLwesine nangoMgqibelo.
- Yenza umsebenzi ngamunye imizuzwana engu-30 kuya kwengu-60-uvumele imizuzwana engu-15 yokuphumula phakathi kweziteshi
- Gcwalisa sonke isifunda izikhathi ezintathu kuya kwezine
- Vubula kahle ngaphambi kokuzivocavoca
- Uhlezi eRussia Twist
- Ukuzivocavoca kwePlank
- Ukuzivocavoca kwePlank Side
- Ab Crunch
- Yehlisa Ukunyakaza-Ups
Ukulimala Kwamehlo Namahlombe
Ukuhlwithwa noma ezinye ukulimala emzimbeni ngokuvamile kuvumela ukuthi kungenzeka ukuthi uqhubeke nokuzivocavoca komzimba ngoba umzimba ophansi ungasetshenziswa ngokugcwele.
Ukuhamba, ukugibela izitebhisi, ukuma (izandla-mahhala) ngebhayisikili kanye nomqeqeshi we-elliptical yiwo wonke amathuba.
Ngaphezu kwalokho, imizila yokuqeqeshwa kwesifunda izogcina amandla namandla emisipha nasemalungeni angenalimazi. Cabanga ukwenza isimiso sesifunda esilandelayo izikhathi ezine kuya kwesihlanu ngesonto.
- Yenza umsebenzi ngamunye ngamasekhondi angu-30 kuya kwangu-60, ngaphandle kokunye okushiwo-vumela imizuzwana engu-15 yokuphumula phakathi kweziteshi
- Gcwalisa sonke isifunda izikhathi ezintathu kuya kwezine
- Vubula kahle ngaphambi kokuzivocavoca
- Ukuhamba ngebhayisikili emizuzu emibili ngezinga elilinganiselwe nemizuzu emibili ngokuphakama okukhulu
- Umlingo we-Leg
- Umqeqeshi we- Elliptical imizuzu emibili ngesivinini esilinganisweni nemizuzu emibili ngokuphakama okukhulu
- Ab Crunch
- Ukuhamba Lunge
- Izandiso Zokubuyela Eziphansi
- I-treadmill ihamba ngamaminithi amabili ngezinga elilinganiselwe nemizuzu emibili ngokuphakama okuphezulu (noma ihambe)
- I-Wall Sit
Ukulimala Okuphansi Okuphansi
Ukulimala emuva kungase kube nzima ukululama, ngakho-ke khuluma nodokotela wakho mayelana nohlobo oluthile lokulimala okungemuva kwakho kanye nokulinganiselwa kwakho kokusebenza ngaphambi kokuba uqale noma yimuphi omunye umsebenzi. Ukuhamba, ukubhukuda noma ukuhamba ngebhayisikili ngokuvamile kuphephile kulabo abanezinhlungu ezibuhlungu emuva futhi lokhu kuzokusiza ukuba ugcine ukuqina komzimba lapho uthola khona. Thola udokotela wakho noma uchwepheshe wezokwelapha ukuze usayine ngaphambi kokuzama isifunda esilandelayo.
- Yenza umsebenzi olandelayo wesifunda ngoMsombuluko, ngoLwesithathu nangoLwesihlanu.
- Yenza umsebenzi ngamunye imizuzwana engu-30 kuya kwengu-60-uvumele imizuzwana engu-15 yokuphumula phakathi kweziteshi
- Gcwalisa sonke isifunda izikhathi ezintathu kuya kwezine
- Vubula kahle ngaphambi kokuzivocavoca
- Gcwalisa imizuzu engama-30 kuya kwengu-60 ye-non-weight bearing cardio ngoLwesibili, ngoLwesine nangoMgqibelo.
- I-Press Chest
- Lat Pulldown
- I-Press Press
- Uhlezi Emigqeni Yekhebula
- Umshini wokwengezwa komlenze
- I-Wall Sit
Izwi elivela
Uma ulimele, awufuni ukulahlekelwa yizo zonke izinzuzo zempilo ozenzile. Ungase ufune ukusebenza nomqeqeshi womuntu siqu ukudala isimiso somunye wokuzivocavoca. Kumele futhi usebenzise amasu okubhekana nokubhekana nemiphumela yomzwelo yokulimala ngakho ngeke udangele kakhulu ukuqhubeka nemizamo yakho yokuzikhandla. Ngesikhathi sokuphulukisa esifanele nokuvuselelwa, ungase ukwazi ukubuyela emisebenzini yakho yezemidlalo oyintandokazi noma yempilo ngendlela efanele.
> Umthombo:
> Garber CE, uBlissmer B, Deschenes MR, et al. Ukulinganisa kanye nekhwalithi yokuzivocavoca ekuthuthukiseni nasekulondolozeni i-Cardiorespiratory, i-Musculoskeletal, ne-Neuromotor Fitness kubonakala sengathi i-Healthy Adult. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (7): 1334-1359. i-doi: 10.1249 / mss.0b013e318213fefb.