Isisindo Ukuqeqeshwa KweMisipha Amandla
Izindlela zokuzivocavoca ziyeza futhi ziyahamba kodwa lezi zimiso ezine zihlala ziyisisekelo somsebenzi wokuqeqesha amandla osebenza kahle futhi okhiqizayo.
1. Amandla Ukukhetha Ukuzivocavoca
Yiziphi izinto ozikhethayo ukuzenza yindlela yokuqala yokudala ukuqeqeshwa okuhle. Kumele ukhethe ukukhetha okuhlakaniphile okusebenzisa kakhulu umsebenzi ngamunye. Isibonelo, ukhetha ukuvivinya umzimba okuhlangene, njenge-squat, kunokuba kube nokunyakaza okuhlanganyelwe okufanayo, njengokwandiswa komlenze , kuzokunika ukubuyisa okuningi kakhulu ekutshaleni kwakho umsebenzi.
Kungani? Ngenye, usebenza imisipha eminingi ku- squat . Ukuzivocavoca okuhlangenwe nakho okuvamise ukuvame ukuhlukanisa imisipha. Ukusebenzisa isibonelo sokwandisa umlenze, i-quadriceps yakho kuphela - imisipha yangaphambili ethangeni lakho - yenza umsebenzi, okungaholela ekungalingani kwemisipha kanye nokulimala. Ukwengeza, ukuzivocavoca okuningi kunamathuba amaningi okulinganisa impilo yangempela, noma imidlalo yangempela, ukunyakaza. Ekuphileni kwangempela sisebenzisa imisipha eminingi namalunga ngokulandelana okusheshayo ukuhamba. Gcina lokhu engqondweni uma ukhetha ukuzivocavoca kwakho ngesikhathi sokuqeqesha.
Uzophinde ufune ukugcina inombolo yokuzivocavoca ilawulwa. Ukuzivocavoca okukhulu kakhulu kwezintathu kuya kwezinhlanu kulungile. Ungacabangi ukuthi ungenza izivivinyo zamandla angu-15 ngesikhathi esisodwa bese uthola ukusebenza okuphakeme kakhulu. Ngokuzivocavoca okuningi, uvame ukukhathala ngaphambi kokuthi uqede noma unciphise ukukhipha kwakho konke futhi uthole ukuqeqeshwa kwekhwalithi encane.
Isikhathi esihle sokuqeqeshwa kwamandla okugcwele ngokuqina okukhulu kungamaminithi angaba ngu-30.
2. Ukuvama kokuqeqeshwa kwamandla
Izici ezimbili eziqhathanisa amandla akho amandla ukuqina komsebenzi okwenziwe, okushiwo amandla ukubeka imisipha, nokuvumela ukuphumula okufanelekile nokuphumula emva kokuzivocavoca. Ngenxa yalesi sizathu, ukusebenza okunamandla kunamakhelwane okuzungezile umqondo wokusebenza okusheshayo, okuphezulu kwesisindo esilandelayo okulandelwa ukuphumula kwezinsuku ezimbili kuya kwezinhlanu ukuvumela imisipha ivuse futhi ikhule.
Ucwaningo lubonisa ukuthi imisipha iqhubeka yokwakha amafayili futhi iqina kuze kube sekupheleni kwesonto ngemuva kokuzivocavoca okuthatha isidumbu ukuze sihluleke. Lokhu kugcizelela ukubaluleka kokushintsha ukuqeqeshwa okuphakeme kakhulu ngezikhathi zokuphumula okwanele ukuze wakhe imisipha.
4. I-One Set Versus Multiple
Kukhona ingxoxo eningi mayelana nokuthi mangaki amaqoqo okuzivocavoca okufanele akwenze. Okubalulekile uma ungenza isethi esisodwa ekuqedeni, cishe kungenzeka. Isizathu esenza abantu abaningi badinga ukwenza amasethingi amaningi ukuthi abazange benze okokuqala ngokuqina okukhulu.
Kunezinye izizathu zokwenza amasethi amaningi futhi enkulu kunazo zonke ukuphepha. Ukwenza isethi esisodwa somzamo omkhulu kungandisa ingozi yokulimala uma ungakhange ufudumeze noma uma ungasebenzisi amasu okuphakamisa okuphelele. Ngezinye izikhathi kuwukuhlakanipha ukusebenzisa isethi ukuze uqinisekise ukuthi awuphakamisi ngaphezulu (phakamisa okungaphezu kwalokho ungakwazi ukuphakamisa ngendlela ephephile).
Ucwaningo lubheka umqondo wokuthi umuntu ubeka ukuqeqeshwa okuveza ukuzuza kwamandla afanayo njengamaqoqo amaningi futhi okwenza lokhu ngesikhathi esingaphansi. Uma unolwazi futhi unolwazi lokuphakamisa isisindo , qhubeka futhi wenze isethi yokuqala emzamweni omkhulu futhi usebenze ukuhluleka, kodwa qiniseka ukuthi ushushumbise imisipha yakho kuqala, noma ngokufudumala okufudumele noma ngokuphakamisa isisindo sokukhanya ukuphindaphinda okumbalwa.
5. Inombolo Yokuphindaphinda Okwenziwe Ngethingi
Kunezincomo eziningi ezihlukene mayelana nokuthi zingaki izintambo ezenziwa ngesikhathi sokuqeqeshwa kwesisindo . Zingaki okufanele uyenze zixhomeke emigomweni yakho yokuqeqesha kanye nezinga langempela lomzimba. Khumbula ukuthi ukuqeqeshwa kwamandla kukhuthaza ukwandisa kokubili amandla okusebenza (ukuthi ungaphakamisa kangakanani) kanye nomzimba we-muscle hypertrophy (ukuthi ubukhulu bemisipha yakho ikhula kanjani).
Ukuphindaphinda okuphezulu ngesikhathi sesisindo sokuphakamisa isisindo kuvuselela izintambo zomzimba ezincipha kancane futhi kukhuthaze ukukhuthazela kwemisipha. Ukuphindaphinda okuphansi ngesikhathi sokuqeqesha isisindo (ngesisindo esinzima) kusebenze izintambo zomzimba ezinamathele ngokushesha futhi ukwandise amandla nobukhulu bomzimba .
Enye indlela elula yokuthola okungcono kakhulu kokubili izindlela zokuqeqesha ukushintsha ukuphindaphinda kokuqeqeshwa kwakho. Ngenxa yokuthi zombili zibalulekile ukuze kube nokuhlelwa kwezemidlalo jikelele, ochwepheshe abaningi bokuqeqeshwa kwamandla bayotusa ukuhlukahluka kwenani lokuphindaphinda ngomjikelezo weviki wokuqeqeshwa weviki 8-10. Khumbula ukuthi ukwenza ukukhwabanisa okukhulu kakhulu kusadingeka ngisho noma uqhuba izikhathi ezingu-50. Isisindo kumele sibe nzima ngokwanele ukuze ufinyelele ukukhathala ekuphindaphindiwe kokugcina ukuze ukhuthaze ukukhula komzimba.
Imithombo:
I-Kraemer WJ, i-Adams K, et al. I-American College of Sports Medicine. Isikhundla sokuma kwezemidlalo eMelika saseMelika. Amamodeli okuqhubekayo ekuqeqesheni ukumelana nabantu abadala abanempilo. Imithi & Isayensi Yezemidlalo Nokuzivocavoca. 2002 Feb; 34 (2): 364-80.