Abaqeqeshi abaningi abaphezulu nabagijimi bayamahloni ekusebenzeni kwesisindo esisekelwe kumshini futhi bathole izindlela zokuqeqesha ezihlukile. Imishini yokulinganisa iyabiza, idinga ukubamba iqhaza lokuzivocavoca futhi ngokuvamile iyasebenza amathuluzi okuqeqesha ngoba igxila emisebenzini yokuzihlukanisa, ukuthembela kuphela kumishini yokuqeqeshwa kwamandla ingase imise ukunciphisa ukusebenza kwezemidlalo nokwandisa ingozi yokulimala.
Ukusebenzisa izisindo zamahhala kungcono kakhulu kumishini yokwakha nokuqina. Ukuphakamisa izisindo kukwandisa usayizi wesisindo, amandla, amandla, nokukhuthazela. Ibuye ishise amakholori futhi ikhulise inani lamathambo.
Izinzuzo
Ngokungafani nemishini yokushisa , izisindo zamahhala azivimbeli ukunyakaza. Lokhu kuhle ekwakheni amandla, kodwa futhi kwandisa ingozi yokulimala. Izinyathelo zokuphepha zihlanganisa ukuthola imfundo ethile ngendlela efanele kanye nokuphakamisa izinqubo. Izingozi eziningi zesisindo ezikhululekile zenzeka uma isisindo siwa ngenkathi sithatha noma sithatha izisindo zamahhala kuya kuma-racks.
Ukusebenzisa izisindo zamahhala kuyindlela enhle yokwakha amandla asebenzayo-uhlobo lwamandla olulingisa izinto zombili ezemidlalo nezempilo zangempela ezisebenzisa ukunyakaza okuhlukahlukene ngokusebenzisa ukuhamba okuningi. Isisekelo salezi zinhlelo zokuzivocavoca esebenzayo yizinhlobonhlobo zezivivinyo zomzimba (izinyathelo eziningi ezihlangene ezisebenza imizimba eminingana noma amaqembu omzimba ngesikhathi esisodwa) ezifaka izisindo zamahhala nezivivinyo zesisindo somzimba .
Okunye ukufika okusheshayo kwemishini yesisindo ukuthi bahluleka ukuhambisana nesimiso sokucaciswa kokuqeqeshwa . Kumele uqeqeshe imidlalo oyidlalayo, futhi imisebenzi emihle yokuqeqesha ilingisa ukunyakaza kwakho kwezemidlalo. Uma uqeqesha ngemishini, uthola kahle ukuphakamisa noma ukuxosha lezo zici kumshini.
Ingabe lokho kuhumusha ku-tennis kangcono ukukhonza noma ukugibela intaba engcono ngebhayisikili? Akunjalo ngempela.
Ngisho noma ungesiyena umdlali futhi ufuna ukumzwela kangcono ukwenza imisebenzi yemisebenzi yansuku zonke kuyokuthola nje kuze kube manje. Iningi lemisebenzi yansuku zonke asihambisani nezinyathelo ezihleliwe zemishini. Iningi lemisebenzi yethu yansuku zonke ihlanganisa izinsimbi zamahhala. Ukudla, izincwadi, ifenisha, amathuluzi okugaya, kanye nezingane akuzona izinto ezilinganiselwe ezihamba kuphela ngendlela ethile ngemva kokusetha futhi 'ziboshwe' kumshini wakho. Uphakamisa lezi zinto ngaphandle kwenzuzo yeziqondiso, imigwaqo noma izinsika.
Izisindo zamahhala ezinjengama-dumbbell kanye nemithi yezokwelapha ziqeqeshwa kangcono kwezemidlalo nokuphila. Singakha ukucacisa okuningi ngokuqeqeshwa ngokusebenzisa izisindo zamahhala kunamashini. Amashini akhe imisipha oyisebenzisayo ngokuyinhloko ekuzivocavoca.
Enye inzuzo yokuqeqesha ngezindleko zamahhala ukuthi uzokwakha ibhalansi engcono. Ama-Machines awadingi ukulinganisela nhlobo-uhlala phansi, uzibophezele, futhi uphawule. Ukuqeqeshwa ngokulinganisela kuyinto ebalulekile kuyo yonke imidlalo futhi kubaluleke kakhulu ekugugeni okuhle.
Ukusebenzisa nini Amashini
Amashini anezindawo zokuvuselela nokuqeqeshwa, lapho ukuhlukaniswa kwemisipha, noma ikhono lokulawula ijubane lokunyakaza, ukuqondisa nokuqina kuyadingeka.
Ama-Machines nawo ayasiza kuma-novice abasebenzisi abangase badinga uhlelo oluhlelekile lokuhamba ukuze bakhe amanye amandla ayisisekelo. Amashini angaba nendima ekubambeni umzimba ngokuzikhandla ngamandla angacacisiwe. Ngokusobala, izakhi zomzimba zizofuna imisipha eminingi ngangokunokwenzeka futhi azikhathazeki ngokuthi lo muscle wenza kanjani ukuhamba okuqondile, abagijimi. Kodwa ukuqeqesha okusebenzayo kufanele kube yingxenye yenkambiso yokuqina komuntu ofuna ukuthuthukisa amandla, ikhono, ubuciko, nokulinganisela kwezemidlalo (nokuphila) ngaphandle kwezemidlalo
Amathiphu Ngokuphepha Ngokusebenzisa Izisindo Ezamahhala
- Thola imfundo evela kumqeqeshi oqeqeshiwe ukuze ufunde izinqubo ezifanele zohlelo ngalunye olwenziwa ngezisindo zamahhala.
- Zivivinya zonke izingxenye zomzimba-ngakwesokudla nangesobunxele nangaphambili nangemuva.
- Ukuphefumula kulo lonke ukuphakama, futhi ungapheli umoya wakho.
- Phakamisa izisindo ngokusebenzisa ukuhamba okugcwele lapho uqhuba umsebenzi ngamunye.
- Phakamisa ngendlela encane, elawulwayo. Ungasebenzisi ukujula ukuhambisa izisindo.
- Uma uphakamisa izisindo ezinzima kakhulu, sebenzisa i-spotter ukuze uvikeleke.
- Gcina ikhanda lakho phezulu, futhi ugcine umgogodla oqondile, uma uphakamisa.
- Gwema ukucindezeleka emgodleni ngenkathi uphakamisa.
Imithombo:
> Kraemer WJ, et al. I-American College of Sports Medicine. Isikhundla sokuma kwezemidlalo eMelika saseMelika. Amamodeli okuqhubekayo ekuqeqesheni ukumelana nabantu abadala abanempilo. I-Med Sci Sports Exerc. 2002 Feb; 34 (2): 364-80.
> Fleck, SJ, noWJ Kraemer. Ukwakha izinhlelo zokuqeqesha ukumelana. (2004).
> I-Kraemer, i-WJ yokuQinisa ukuQiniseka kwamandla: Ukuhlela ukusebenza ukuze uhlangabezane nemigomo yeziguli. I-Physician ne-Sportsmedicine, 2003, 31 (8), np