Bonke abadlali abanolwazi bayazi izinzuzo zokufudumala okuhle ngaphambi kokuqala ukuzivocavoca okukhulu. Kodwa iyiphi indlela engcono kakhulu yokufudumala? Futhi ingabe ukuphakama noma ukuqina kwe-hot-up kuthinta ukusebenza kwezemidlalo?
Izinzuzo nezindleko zokufudumala ngaphambi kokuzivocavoca ziye zaphikisana phakathi kochwepheshe nabadlali iminyaka eminingi, kodwa cishe bonke ochwepheshe bayavuma ukuthi ukushisa kwangaphambi kokuzivocavoca kwenza, empeleni, kuthuthukise ukusebenza kwezemidlalo futhi kunganciphisa ngisho ingozi yokulimala ngesikhathi esibi kakhulu ukuzivocavoca.
Kodwa umbuzo uhlala - iyiphi indlela engcono kakhulu yokuba umgijimi afudumele? Ubude nobukhulu be-hot-up ekahle basaphikisana futhi baphenywa.
Ngaphambi komncintiswano, abagijimi abaningi benza isikhathi eside sokushisa. Isibonelo, ngaphambi kwesilingo sesikhathi sokuhamba ngebhayisikili, uzovamise uthole abahamba ngebhayisikili abaphezulu befudumala phezulu ngamandla emaminithi angu-30 kuya kwangu-60 noma ngaphezulu. Kodwa ingabe isimiso esinjalo sokufudumele singenza okubi kunokuhle? Ucwaningo oluvela eNyuvesi yaseCalgary lunikeza i-twist entsha ngomqondo omdala.
I-Physiology ye-Warm-Up
Abagijimi abaningi basebenzise ukufudumala ukulungiselela umzimba ukuvivinya umzimba nokuvimbela ukulimala. I-physiology ngemuva kokufudumala kuhlobene nokuthi kube khona amandla okuthunyelwa emva kokuqalisa (PAP), okuyishintsho sezinto eziphilayo eziphendulayo ekusebenziseni imishanguzo eyenziwa yizibhamu ezincane zokuzikhandla komzimba. Iqhinga labadlali kanye nabaqeqeshi bekulokhu kuthola ubude obukhulu nobukhulu besigaba sokufudumala, kanye nokuthi yiziphi izindlela ezithile okufanele zenziwe ngesikhathi sokufudumala.
Ukufudumala Okufudumele Kungaba Okuhle Kakhulu
Ucwaningo olwenziwe yi-University of Calgary Human Performance Laboratory lathola ukuthi izinhlobo ezithile zemisebenzi yokufudumala ingaba ngcono kunezinye uma kuziwa ekuthuthukiseni ukusebenza, nokubambezela ukukhathala. Ukucwaninga kwabo kubonise ukuthi ukufudumala okuncane, okuncane kakhulu okufudumele kungase kube ngcono kunokufudumala okukhulu, okufudumele kakhulu, ikakhulukazi kubagibeli.
Ucwaningo lwabheka abagibeli abahamba ngezinyawo eziyishumi abahamba ngezinyawo, benza izinhlobo ezimbili zokufudumala: amahora amaminithi ama-50 afudumele, aphezulu kakhulu, ahambisa abagijimi kuze kube amaphesenti angu-95 wamanani aphezulu enhliziyo yabo, ukufudumala kwamaminithi amancane okwakubangelwa abashayeli bamabhayisikili baphuma ngamaphesenti angama-70 kuphela amazinga aphezulu enhliziyo yawo. Abacwaningi balinganisa impendulo ye-contractile ye-muscle nokuphakama kwamandla abagibeli ngaphambi, ngesikhathi nangemva kokufudumala.
Ucwaningo oluthola ukuthi ukufudumala okufudumele kwakubangele ukukhathala okungaphansi komzimba kanye nokuphendula okukhulu kwemisipha kunokuphendula isikhathi eside. Lokhu, kwaphumela ekutheni kube namandla okukhishwa kwamandla emkhatsini wamabhayisikili abenza ukushisa okufudumele. Umehluko wawumangalisa kakhulu - ukukhishwa kwamandla okuphakama kwakungamaphesenti angu-6.2 ngaphezulu, futhi umsebenzi ophelele wawungamaphesenti angu-5 aphezulu kuma-cyclists abenza ukushisa okufudumele.
Ngokomcwaningi wophikisana no-Elias K. Tomaras, isifundo sibonisa ukuthi "ngisho nokufudumala okufudumele kungaba ngcono kubadlali abafuna ukungena ku-PAP."
Noma yimuphi umdlali ohlanganyela emidlalweni edinga imizamo emifushane, ephakeme, njengemicimbi ye-sprint-ibanga noma imicimbi yamandla, angase afune ukunikeza ukubukeka okufudumele ukubukeka kwesibili. Umgomo oyinhloko wokufudumala ukugudlulela ekulinganisweni okunamandla nokuqina komsebenzi wokugqugquzela i-PAP ngaphandle kokudala ukukhathala kwemisipha.
Isibonelo Sokufudumala
Ngokuvamile, ukufudumala okungcono kakhulu kwemidlalo enikeziwe ukukwenza ukunyakaza okusetshenziselwa kuleyo midlalo ngokuhamba kancane, bese ukwakha izinga lokuqina nenhliziyo kancane kancane kumaminithi amaningana. Ukufudumala okuhle kuzokushiya ukuphuka zibe yisithukuthuku.
Ezinye izitayela zokufudumala zihlanganisa ukuzivocavoca okunamandla okufanisa ukunyakaza kwemidlalo yakho kanye nokunye, ukuhamba komzimba nokuqina kwemisipha. Izibonelo zokufudumala kwe-muscle-activation zihlanganisa isimiso sokwenza umsebenzi we- glute nokufudumala okuyisisekelo .
Ukuze uthole isimiso esifushane sokufudumala, hlola uhlelo lokuvimbela ukulimala kwe- ACL . Engeza ukweqa nge-twist ukuze uqale ukwandisa isilinganiso senhliziyo nokugeleza kwegazi.
Kuze kube yilapho kwenziwa ucwaningo oluthe xaxa olwenza imikhuba enhle, kubonakala sengathi ukufudumala okufudumele kuncike ngokuphelele kumdlali. Abagijimi ngabanye kufanele bahlole ubude obuhlukene, izitayela nokuzivocavoca kuze kube yilapho bethola ukuthi yini ebenza kahle kubo.
Umthombo:
American Physiological Society, ukukhululwa kwezindaba, ngoJuni 16, 2011
U-Elias K. Tomaras, uBrian R. MacIntosh. "Okuncane okungaphezulu: Izizathu Ezijwayelekile Zokufudumala Ukukhathala Nokungavumelani Nezimvume Zokufudumala Okukhulu Kokuphuma Kwamandla Okuhamba Ngokweqile." I-Journal of Physiology esebenzisiwe Ishicilelwe 5 Meyi 2011 Vol. cha. , DOI: 10.1152 / japplphysiol.00253.2011