Ukuqeqeshwa kwamandla kunenzuzo kakhulu kubagijimi , kanye nokuba yingxenye ebalulekile yimuphi umkhuba wokuzivocavoca. Kuhle ukuthi usebenze izivivinyo zokuqinisa esimisweni sakho, noma isisindo sokuphakamisa umzimba noma umzimba wokuzivocavoca umzimba. Ungase uzibuze ukuthi ungakwazi yini ukuphakamisa izisindo bese ugijima ngosuku olufanayo futhi uma kungcono ukwenza okokuqala bese uphakamisa okwesibili, noma ngokuphambene nalokho.
Inani lokuqeqeshwa kwamandla kanye ne-cardio kunconywa
Izincomo zokuqeqeshwa kwe-cardio nokuqina zizoholela ezinsukwini ezisebenzayo kunezinsuku zokuqeqesha amandla. Kunconywa yi-Centers for Disease Control and Prevention ukuze uthole umzimba we-cardio izinsuku eziningi zesonto, kanye nemizuzu engu-150 yokuzivocavoca umzimba (ukuhamba okulula noma ukugijima okulula) noma imizuzu engu-75 yokuzivocavoca ngamandla. Ukuqeqeshwa kwamandla kunconywa ukuthi kwenziwe izinsuku ezimbili kuya kwezintathu ngesonto.
Ukusebenza Okuqeqesha Amandla Okugijima
Uma umgomo wakho oyinhloko usebenza futhi unempilo ejwayelekile, ungenza amandla nokusebenza kwe-cardio ngosuku olufanayo kunezinsuku ezihlukile. Kodwa-ke, inkolelo ekholelwa kakhulu ukuthi uma ufuna ukuthuthukisa imisipha emikhulu akufanele wenze imishini ye-cardio namandla ekusebenzeni okufanayo. Lowo mbono unobunye ubufakazi obucwaninga, kodwa kukhona ubufakazi obuphambene nalokho. Ngebufakazi obuxubekile, ukwehlukanisa ukusebenza kwakho cishe akudingeki ngaphandle uma umgomo wakho oyinhloko ukwakhiwa komzimba.
Ukulandelana kokuzivocavoca nokuqinisa amandla
Ucwaningo oluthile luye lwabonisa ukuthi ayikho umehluko kubantu abasha abasemandleni emisipha namandla uma wenza amandla akho ukuqeqesha ngaphambi noma ngemva kokuvuthwa kwe-cardio njengokusebenza. Kodwa-ke, ukubuyekezwa kwezifundo kuthole kungcono kumadoda asebekhulile ukwenza ukuqeqeshwa kwamandla kuqala, bese-cardio, ukuze kukhuliswe amandla, nakuba kungekho umehluko owatholakala kwezinye izifundo.
Kungakhathaliseki ukuthi kufanele wenze ukuqeqeshwa okusemandleni noma okuqala ekusebenzeni kwakho kuxhomeke kulokho umsebenzi obaluleke kakhulu kuwe-nguyena okufanele uqale ngawo. Uma ngokuyinhloko ungumgijimi, ukugxila kwakho ukwakha nokugcina ukukhuthazela kwenhliziyo, ngakho kufanele ugijime kuqala.
Izizathu Zokuqalisa Izisindo Zokuqala Nokuphakama Ngesibili
Esinye sezizathu abagijimi okufanele bagijime kuqala ukuthi ukugijima kwakho kuyosebenza kangcono lapho amandla akho (okutholakala kwamanzi) ephakeme kakhulu. Uma uqinisa isitimela kuqala, uzothatha amandla alo, futhi cishe ngeke usebenze isikhathi eside noma kunzima ngangokunokwenzeka uma ugijima ngaphambi kokuqeqeshwa kwamandla.
Enye inzuzo yukuthi uzoshisa amakholori angaphezu kwalokho uma uphakamisa kuqala. Kungenxa yokuthi abantu abaningi bazokwazi ukugijima isikhathi eside nangokwezinga eliphezulu uma begijima kuqala ngenxa yokuthi ngeke bakhathele esimisweni sokuqeqeshwa kwamandla ngaphambi kokuqala.
Ukwenza ukuqeqeshwa kwamandla emva kokugijima kwakho kuyisikhumbuzo esihle sokwenza nokuthunyelwa okulandelwayo ngemuva. Ungaphumelela ngokuzivocavoca kwakho okuqinisayo, uqede ngezinye izikhathi, futhi uqede ukuzwa sengathi unomsebenzi omuhle, olinganiselayo.
> Imithombo:
> Cadore EL, Izquierdo M. Indlela yokwenza kanyekanye amandla okwenza imisipha, amandla, amandla okusebenza, nokuzuza kwenhliziyo kubantu asebekhulile: isibuyekezo. Ubudala . 2013; 35 (6): 2329-2344. i-doi: 10.1007 / s11357-012-9503-x.
> Chtara M, Chaouachi A, Levin GT, et al. Umthelela wokukhuthazela okufanayo kanye nokuqeqeshwa kokuphikiswa kwesifunda ngokulandelana kweMiscular Strength and Power Development. Journal of Strength and Conditioning Research . 2008; 22 (4): 1037-1045. i-doi: 10.1519 / jsc.0b013e31816a4419.
> Izinkombandlela zemiSebenzi yangempela yomsebenzi. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm.
> Makhlouf I, Castagna C, Manzi V, Laurencelle L, Behm DG, Chaouachi A. Imiphumela yokulinganisa Amandla Nokukhuthazela Ukuqeqeshwa Kwabesilisa Abadlali beSouth African Soccer Players. Journal of Strength and Conditioning Research . 2016; 30 (3): 841-850. i-doi: 10.1519 / jsc.0000000000001164.
> Murach KA, Bagley JR. I-Skeletal Muscle Hypertrophy eneNkathi Yokuqeqeshwa Ukuqeqeshwa Ukuzivocavoca: Ubufakazi obuphikisanayo nomphumela wokungafani. Imithi yezemidlalo . 2016; 46 (8): 1029-1039. i-doi: 10.1007 / s40279-016-0496-y.