Ingabe unethemba (noma ukhathazeke) ukuthi ukuhamba kuzokunika imisipha emikhulu yomlenze? Abanye besifazane bagwema ukusebenzisa ukugxila emagqumeni okuhamba ngezinyawo noma ezihamba phambili ngaphandle kokwesaba ukwakha imisipha yomlenze ezokwenza ukuba imilenze yabo ibonakale ikhudlwana. Phakathi naleso sikhathi, kukhona abantu abafuna imilenze emikhulu futhi bazibuze ukuthi ukuhamba kuzobasiza ukuba bafinyelele ukukhula komzimba.
Kodwa udinga kuphela ukubheka abagibeli, abagibeli bezintaba, nabagijimi be-marathon ukubona ukuthi lokhu akunakwenzeka.
Ungase uzibuze ukuthi imilenze enomzimba enjalo ingabayisa kanjani emhlanganweni noma ngaphesheya komugqa wokugcina. Uma ukuhamba nokugijima kuholele emisipha emikhulu yomlenze, laba bantu babezobukeka behluke kakhulu.
Imisipha Yobuthakathaka Obuthakathaka Bayizimpandla, Akunzima
Ukuzivocavoca ukukhuthazela njengokuhambayo kwakha imfucu emisipha ehamba kancane esetshenziselwa umsebenzi oqhubekayo. Lezi zingubo akuzona lezo ezakhiwa umzimba ezihlose ukwakha izihluthulelo ezinkulu, ezibonakalayo. Basebenzisa izinhlelo ezithile zokuqhubekela phambili ngokweqile , ukuphakamisa izinsimbi ezinzima ngamasekhondi kuphela ngesikhathi, ukwenza imisipha yabo ikhule. Phakathi naleso sikhathi, ukuzivocavoca kwe-aerobic njengokuhamba, ukugijima, kanye nokuhamba ngebhayisikili kwakha imfucu emisipha ehamba kancane futhi yonke imisipha emine.
Okwenza Izembatho Zakho Zibhulu
Uma imilenze yakho isivele ikhudlwana kunokuba uyifunayo, mhlawumbe ngenxa ye-fat egciniwe kunokuba isisulu. Uma uke waqhubeka nokudla futhi ulahlekelwe amakhilogremu angu-20 noma ngaphezulu, uzomangala ukuthi umzimba wakho uphelela kanjani ezindaweni ongazange wazi ukuthi ubeke amafutha.
Phakathi naleso sikhathi, ungase ungatholi imiphumela ezindaweni ofuna ukuzenza. Umzimba wakho ungase ukhethe ukuhlala ukhuluphele emathangeni akho bese uqaqa kunokuba isisu sakho, noma ngokuphambene nalokho.
Uma usebenzise imisipha yakho yomlenze, zizokhula kancane, kodwa uzobona umphumela ngokushesha ngemuva kokuzivocavoca njengoba imisipha ikhula ukuletha izakhi futhi ixoshe imfucuza.
Lo mphumela uhamba ngemva kwemizuzu engu-30 kuya ehoreni. Njengoba imisipha ilulame, ikwakha i-fiber entsha iphinde isebenzise kahle. Umphumela awunakwenzeka ukuthi ubonakale njengesisindo esikhulu, kodwa kunesisindo esinomzimba osizimele.
Uma usebenzise ngokwanele futhi ubukele ukudla kwakho, uzolahlekelwa amafutha njengoba uthola imisipha. Ngokuvamile, imilenze yakho ingaba encane futhi iphile. Uma ulahlekelwa isisindo samandla okwanele, uqala ukubona imisipha ephilile echazwe.
Indlela ama-Bodybuilders nama-Skaters athola ngayo amahlombe amakhulu
Abaphrinta kanye nezikhwama ze-speed-skaters bangaba nemisipha emikhulu, kodwa bahlanganyela ngama-sprints amafushane nge-explosive muscle action exhomeke emicimbini ye-muscle fast-twitch. Umsebenzi wabo onzima ungabangela imisipha emikhulu. Kodwa uma ubona emidlalweni yama-Olympic ubona izici zomuntu eziyingqayizivele, akukona okwenzeka emasontweni ambalwa wokuhamba ngezinyawo ezithatha isonto ngeviki.
Ama-bodybuilders kufanele asebenze kanzima ngokuqeqeshwa kwamandla ekwakheni imisipha emikhulu . Ukudla kwabo kunzima kakhulu ukunciphisa amafutha omzimba ukuze imisipha ichazwe kabanzi. Kodwa, khumbula abagijimi be-marathon, nabo banamafutha omzimba kakhulu kakhulu kodwa imisipha yabo yomlenze ayinamandla.
Indlela Yokunciphisa Imithwalo Yakho
Ukuze uthole imilenze emincane, udinga ukunciphisa amafutha omzimba wakho. Kumele ushise amakholori amaningi ngosuku ngaphandle kokuthi udle.
Kunzima ukwenza lokho ngokuzivocavoca wedwa, nakuba lokho kuyingxenye ye-equation. Ukusebenza kwakho kuzokwakha imisipha ehlanzekile eyadingeka impilo nempilo.
Ukuzivocavoca komzimba njengokuhamba okusheshayo, ukugijima, kanye nokuhamba ngebhayisikili kuzoholela ekushiseni amafutha agcinwe uma uwagcina imizuzu engaphezu kwengu-40. Kodwa kufanele uqaphele ngokucophelela ukudla kwakho ukuqinisekisa ukuthi udla ngempela amakholori ambalwa kunokushisa usuku ngalunye .
Thuthukisa Ukusebenza Kwakho Okuhambayo Ukwenza Imisipha Yomlenze Wakho
Umqeqeshi womuntu siqu u-Lorra Garrick ukhombisa ukuthi lezi zinsuku zishintsha ukwakha imisipha enomzimba nokushisa.
- Yandisa ijubane . Uma uhamba ngezinyawo ezingu-3 mph, vinisa ijubane ukuya ku-3.5 bese u-4 mph. Kungase kudingeke ukuba wenze lokho imizuzu embalwa kuphela ngesikhathi sokuqala uze wakhe amasu akho okuhamba ngesivinini namandla.
- Vary the incline: Ukunyuka kwezintaba noma ukuhamba ngezinyawo kwandisa ukuqina komsebenzi wakho. Ngokuhamba noma ukugijima ekukhuphukeni, uzothatha inselele imisipha yakho ngezindlela ezintsha kanye nokushisa ama-khalori amaningi ngejubane elifanayo . Ungalinganisa indlela okuphumelelayo ngayo ngokukubona ukuthi uphefumula futhi inhliziyo yakho ibetha ngokushesha. Cabanga ukuthi uthola kusuka endaweni elinganiselayo yendawo endaweni enamandla kakhulu lapho usebenza khona ngezikhathi ezithile.
- Vumela ukuhamba ngezandla : Uma ngabe ubambelele ezithombeni zesitimela sakho, yisikhathi sokuyeka. Yeka ukubambelela ku-treadmill ukuze uhambe kahle futhi usebenze ifomu futhi ushise amakholori amaningi ngomzuzu.
> Imithombo:
> Isiqhwaga N, Alvar B, Evtoch TK, Housh TJ, Kibler WB, Kraemer WJ, Triplett NT. Amamodeli Wokuthuthukiswa Ekuqeqesheni Ukuphikisa Abadala Abaphilile. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . Mashi 2009, uMqulu 41, Issue 3, iphepule 687-708.