Ucwaningo Luthola Ukuphakama Ukuphakama Okungcono Kunayo I-Cardio Yokudabukisa Ubuhlungu Emuva
Uma uhlushwa ubuhlungu emuva, kunezindaba ezinhle ezivela ocwaningweni lwakamuva olubheka ukuvivinya umzimba kanye nemiphumela yalo enenzuzo uma kuziwa ebuhlungu.
Ukutadisha kwakuncane kodwa imiphumela iyathembisa. Kwakukhona abagulayo abangu-27 emuva kokucwaninga, okwakubhekana nemiphumela yokuqeqeshwa kwe-aerobic nokuqeqeshwa ukumelana.
Abacwaningi babike ukuthi labo ababambe iqhaza eqenjini lokuqeqeshwa lokumelana nalabo abaphakamisa izisindo babe nokuthuthukiswa okungu-60% ebuhlungu nasekusebenzeni. Labo abanikezwa eqenjini lokuzivocavoca aerobic abahlanganyele emisebenzini evamile efana nokuhamba noma ukugijima, kuphela kuthuthukiswe ngu-12%.
Iqembu lokuqeqeshwa lokumelana nalo lisebenzisa uhlelo olugcwele lokuqeqesha umzimba , izinsuku ezintathu ngesonto amaviki angu-15. Abahlanganyeli bakhulisa isisindo sakhuphuka ngaphezu kwamasonto amathathu, sincishiswe isisindo njalo ngesonto lesine (sokubuyisela) futhi siphindaphinda lokhu amasonto angu-15.
Njengoba lokhu kuyisifundo esincane, khuluma nodokotela wakho ngaphambi kokuzama lokhu ngokwakho.
Uhlelo olwenziwe kulolu cwaningo lwaluhlanganisa izivivinyo ezilandelayo zamaqembu amathathu abantu abayisishiyagalolunye ngamunye.
Umthombo
Kell, R; I-Asmundson, G. A Ukuqhathaniswa Kwezinhlobo ezimbili ZemiSebenzi Yokuvuselela Ukuzivocavoca Periodized in the Management of Chronic Nonspecific Low-Back Pain. Journal of Strength & Conditioning Research. 23 (2): 513-523, Mashi 2009.
1 - I- Leg Press
Ukuqeqeshwa komshini wokunyathelisa umlenze kuhilela ukususa isisindo kude nabo besebenzisa imilenze yabo. Imisipha etholakalayo kulo mkhuba ihlanganisa labo abasemzimbeni ophansi.
2 - Isandiso seYil
Ukusetshenziswa komlenze wokusebenzisa umlenze kusetshenziswa ukumelana okufana nezisindo kumshini othize. Umsebenzisi udlulisela imilenze yakhe ngokumelene nekhasi elilinganiselwe futhi elilinganiselwe. I-quadriceps yizinhlanzi eziyinhloko ezisebenze kulo msebenzi.
3 - I- Curl yesigwebo
I-curl yomlenze isebenzisa imisipha yezintambo futhi ihilela umsebenzisi ukubopha imilenze yakhe ngokumelene nesigxobo esinqunyiwe ngemuva kwabo, ngokuvamile lapho elele ebhentshini eyingxenye yomshini.
4 - I- Bench Press
Umshini we-bench ufana nokuzwakala. Umsebenzisi ulele ebhentshini elinezinyawo ngezinyawo ezinyaweni phansi bese eqhubekela phambili ngesisindo se-barbell. Lo msebenzi usebenza emzimbeni ophezulu, kufaka phakathi izifuba zesifuba, amahlombe kanye nengalo.
5 - Nciphisa UCindezela
Ngokufanayo nomshini wokunyathelisa ibhentshi, umshini wokunyathelisa usebenzise ibhentshi ngenhla ephakeme, unike i-angle adjustable ephakamisa umzimba ophezulu womsebenzisi ukuze umhlane wabo uphumule ebhentshini elithambekele kancane. Lo msebenzi usebenza nomzimba ophezulu futhi, kodwa ngokugxila kakhulu emisipha ephezulu yesifuba.
6 - Lat Phuma phansi
I-lat ithole phansi isenzo sokuqala esilandelayo esibheke emuva ngemuva.
7 - Press Press
I-shoulder press isebenzisa ama-dumbbells amabili agcinwe emazingeni ehlombe bese ephakanyiswa ekhanda.
8 - I- Biceps Curl
I-biceps curl yindlela yokuzivocavoca ethandwayo eyenza i-biceps, imisipha engaphambili yengalo engenhla.
I-9 - Triceps i-Pushdown
I-triceps pushdown isebenzisa ukumelana nokusebenza kwemisipha ngemuva kwengalo engenhla.
10 - Ukwelashwa Kwesisu
Okuthandwa ngumuntu wonke, i-ab crunch iyisenzo sokuqala esisemqoka esisetshenziselwa ukuqinisa imisipha yomzimba.
11 - Ab Crunch kwiBhola Yokuzivocavoca
Engeza ibhola lokuzivocavoca (ngezinye izikhathi elibizwa ngokuthi ibhola laseSwitzerland noma ukuzinza ibhola) ekujuleni okujwayelekile, futhi uthola ukuzivocavoca okunzima kakhulu okusekela ngemuva ngenkathi wenza ama-crunches. Ukuze usize ibhalansi ebhola, imisipha yokuqiniswa isetshenziswa, okusiza ukuthuthukisa ibhalansi.
I-12 - I- Prone Superman
Lokhu kusetshenziselwa ukulala phansi phansi phansi. Kuhilela ukufaka imisipha yakho ukudonsa phansi imilenze, ikhanda nesifuba. Lokhu kuqinisa imisipha yangemuva nengaphakathi.